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* Exported from MasterCook *

A Lighter Classic Cheesecake

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 12 Preparation Time :0:00
Categories : Cheesecakes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
nonstick cooking spray
1 1/4 cup graham-cracker crumbs
3/4 cups granulated sugar -- divided
1/4 cup prepared prune butter
16 ounces fatfree cream cheese -- softened
grated peel of 1 lemon
1 tablespoon lemon juice
2 teaspoons vanilla extract -- divided
3 eggs
1 cup fat-free sour cream

1. Generously coat an 8 1/2- or 9-inch springform pan with cooking spray.

2. In medium bowl, combine crumbs and 3 tablespoons sugar. Cut in prune butter
with pastry blender until mixture resembles coarse crumbs. Press evenly onto
bottom and about 1 1/4 inches up side of pan; set aside.

3. Preheat oven to 375� F.

4. In large mixer bowl, beat cream cheese, 1/2 cup sugar, lemon peel, lemon juice
and 1 teaspoon vanilla at medium speed about 2 minutes, until smooth. Add eggs,
one at a time, beating well after each addition. Pour into prepared crust.

5. Bake in center of oven about 50 minutes, until just set.

6. Meanwhile, in small bowl, combine sour cream with the remaining 1 tablespoon
sugar and 1 teaspoon vanilla. Spread over top of hot cake and bake 10 minutes
more. Cool completely on wire rack. Cover and refrigerate until chilled, at least
2 hours. Cut into wedges. Serve with berries or seasonal fresh fruit slices.

Makes 12 servings. Preparation time: 25 minutes. Baking time: 1 hour. Chilling


time: 2 hours.

Per serving: About 175 cal, 10 g pro, 40 g car, 2 g fat, 10% cal from fat, 58 mg
chol, 246 mg sod, 0 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Almond Shortcakes With Plums & Mascarpone Cream


Recipe By : Eating Well, July/August 1997
Serving Size : 8 Preparation Time :0:00
Categories : Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
***PLUM FILLING***
2 pounds black or red plums
1/3 cup water
1/3 cup amaretto
1/4 cup granulated sugar
***SHORTCAKES***
1 cup all-purpose flour
1 cup cake flour
5 tablespoons granulated sugar
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1/4 cup almond paste
3/4 cup buttermilk -- plus 1 tablespoon
1 tablespoon canola oil
1 teaspoon pure vanilla extract
1/3 cup sliced almonds
mascarpone cream

TO MAKE PLUM FILLING:

Pit plums and cut into 1/2-inch-thick slices. In a saucepan, combine water,
Amaretto and sugar. Bring to a simmer over medium heat. Add plums, return to a
simmer and cook until plums start to soften, 1 to 3 minutes. Remove from heat and
let cool to room temperature.

TO MAKE & ASSEMBLE SHORTCAKES:

1. Preheat oven to 425�F. Lightly oil a baking sheet or coat it with nonstick
spray.

2. In a mixing bowl, whisk all-purpose and cake flours, 3 tablespoons sugar,


baking powder, baking soda and salt. Using a pastry blender or your fingers, cut
almond paste into dry ingredients until mixture resembles fine meal.

3. In a glass measuring cup, combine 3/4 cup buttermilk, oil and vanilla. Make a
well in the dry ingredients. Add wet ingredients and stir with a fork until just
combined. (Dough will be slightly sticky; do not overmix.)

4. Turn dough out onto a lightly floured surface. Gently pat into a 3/4-inch-thick
circle. With a floured 3 or 3 1/2-inch cutter, cut out shortcakes and place on
prepared baking sheet. Press dough scraps together and repeat to make 8
shortcakes.

5. In a small bowl, toss almonds with remaining 2 tablespoons sugar and remaining
1 tablespoon buttermilk. Lightly press mixture onto shortcakes.

6. Bake shortcakes for 10 to 12 minutes, or until light golden. Transfer to a wire


rack to cool slightly.

7. To serve, split shortcakes in half with a serrated knife. Set bottoms on


dessert plates. Spoon on plum filling and mascarpone cream. Set tops on at an
angle. Serve immediately.

Makes 8 servings.

530 calories per serving; 6 grams protein; 9 grams fat (0.6 gram saturated fat);
73 grams carbohydrate; 4 grams alcohol; 365 mg sodium; 14 mg cholesterol; 4 grams
fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Amaretto Cheesecake Tart

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 10 Preparation Time :0:00
Categories : Cheesecakes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 cups amaretti cookie crumbs
3/4 cups zwieback crumbs
1 tablespoon granulated sugar
1/4 cup prepared prune butter
16 ounces fat-free cottage cheese
4 ounces fat-free cream cheese -- softened
2 eggs
2 tablespoons almond liqueur
2 oranges -- peeled
--sliced into rounds
1 kiwi fruit -- peeled
--sliced into rounds
2 tablespoons apple jelly -- melted
fresh raspberries -- optional
orange peel -- optional
mint leaves -- optional

1. Preheat oven to 325�F.

2. In medium bowl, combine cookie crumbs, zwieback and sugar. Cut in prune butter
with pastry blender until mixture resembles coarse crumbs. Press onto bottom and
sides of 9-inch tart pan with removable bottom.

3. In food processor, combine cottage cheese and cream cheese 3 to 5 minutes,


until smooth. Add eggs and liqueur; process until blended.

4. Pour into prepared crust. Bake in center of oven about 30 minutes, until
filling is set. Cool on wire rack; refrigerate until completely chilled. Arrange
fruit on top of filling. Brush fruit with jelly. Garnish with raspberries, orange
peel and mint. Cut into wedges.
Makes 10 servings. Preparation time: 30 minutes. Baking time: 30 minutes.

Per serving: About 237 cal, 11 g pro, 37 g car, 7 g fat, 27% cal from fat, 45 mg
chol, 274 mg sod, 4 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Ambrosia

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 8 Preparation Time :0:00
Categories : Fruits Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup skim milk
1 package sugar-free vanilla instant pudding
--4-serving size
2/3 cups low-fat plain yogurt
1/3 cup frozen orange juice concentrate -- thawed
1 1/2 cup unpeeled diced red delicious apples
1 1/2 cup unpeeled diced granny smith apples
1 cup sliced ripe bananas
20 ounces unsweetened pineapple chunks -- drained
16 ounces sliced peaches -- drained
--canned in juice
11 ounces mandarin oranges in light syrup -- drained
1/4 cup shredded coconut

1. In medium bowl, combine milk and pudding mix; stir with wire whisk about 2
minutes, until thickened. Add yogurt and orange juice; stir well.

2. In large bowl, combine apples, bananas, pineapple, peaches and oranges. Add
pudding mixture, stirring gently to coat fruit. Chill 1 hour before serving.
Sprinkle with shredded coconut.

Makes 8 servings. Preparation time: 20 minutes. Chilling time: 1 hour.

Per serving: About 219 cal, 3 g pro, 52 g car, 1 g fat, 4% cal from fat, 2 mg
chol, 213 mg sod, 3 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Angel Hair With Pink Tomato Sauce And Peas

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 2 Preparation Time :0:00
Categories : Pastanoodle

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 ounces angel hair or capellini
3 medium or 2 large (about 1/2 pound) ripe plum
-- tomatoes
1/2 tablespoon olive or vegetable oil
1 clove garlic -- thinly sliced
1 pinch red-pepper flakes
1/2 cup frozen peas -- defrosted and
-- drained
1/3 cup diced roasted red peppers
1/2 teaspoon dried basil
3 tablespoons grated fat-free parmesan cheese

1. Prepare pasta according to package directions. While pasta is cooking, core


tomatoes and cut each tomato into quarters lengthwise. In blender or food
processor, process about 1 minute, until very smooth and light pink. Set aside.

2. In large skillet, over medium heat, heat oil. Add garlic and red-pepper flakes;
saute 30 seconds. Add peas, roasted red peppers and basil; stir 1 minute. Add
pureed tomatoes; heat just to boiling. Remove sauce from heat.

3. Drain pasta; transfer to skillet. Stir over medium heat until pasta is well
mixed with sauce. Divide pasta between bowls. Sprinkle with grated Parmesan
cheese; serve immediately.

Makes 2 servings. Preparation time: 15 minutes. Cooking time: 15 minutes.

Per serving: About 328 cal, 12 g pro, 60 g car, 5 g fat, 14% cal from fat, 0 mg
chol, 128 mg sod, 6 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Angel Hair With Pink Tomato Sauce And Peas2

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 2 Preparation Time :0:00
Categories : Pastanoodle
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 ounces angel hair or capellini
3 medium or 2 large (about 1/2 pound) ripe plum
-- tomatoes
1/2 tablespoon olive or vegetable oil
1 clove garlic -- thinly sliced
1 pinch red-pepper flakes
1/2 cup frozen peas -- defrosted and
-- drained
1/3 cup diced roasted red peppers
1/2 teaspoon dried basil
3 tablespoons grated fat-free parmesan cheese

1. Prepare pasta according to package directions. While pasta is cooking, core


tomatoes and cut each tomato into quarters lengthwise. In blender or food
processor, process about 1 minute, until very smooth and light pink. Set aside.

2. In large skillet, over medium heat, heat oil. Add garlic and red-pepper flakes;
saute 30 seconds. Add peas, roasted red peppers and basil; stir 1 minute. Add
pureed tomatoes; heat just to boiling. Remove sauce from heat.

3. Drain pasta; transfer to skillet. Stir over medium heat until pasta is well
mixed with sauce. Divide pasta between bowls. Sprinkle with grated Parmesan
cheese; serve immediately.

Makes 2 servings. Preparation time: 15 minutes. Cooking time: 15 minutes.

Per serving: About 328 cal, 12 g pro, 60 g car, 5 g fat, 14% cal from fat, 0 mg
chol, 128 mg sod, 6 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Anne Rosenzweig's Summer Chopped Vegetable Salad

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 4 Preparation Time :0:00
Categories : Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 quart orange juice
2 tablespoons vegetable oil
1 tablespoon balsamic vinegar
3/4 teaspoons salt
1/2 teaspoon freshy ground pepper
1 1/4 cup carrots
--cut into 1/2-inch dice
1 1/4 cup tomatoes
--cut into 1/2-inch dice
1 1/4 cup zucchini
--cut into 1/2-inch dice
1 1/4 cup cucumber
--cut into 1/2-inch dice
1 cup jicama
--cut into 1/2-inch dice
1 cup fresh corn kernels
1 cup chopped garden lettuces
--bibb
--romaine
--arugula
--or any combination you choose
1 cucumber -- thinly sliced

1. In a nonreactive pan (stainless steel or enamei) over moderate heat, reduce


orange juice to 3/4 cups. Remove fiom heat and let cool. When cool, slowly whisk
in oil, then vinegar. Season with salt and pepper.

2. In large bowl, toss all vegetables together except sliced cucumber. Toss with
orange vinaigrette.

3. On each plate, place a circle of cucumber slices and mound chopped salad in the
middle of each circle.

Per serving: About 264 cal, 5 g pro, 47 g car, 8 g fat, 26% cal from fat, 0 mg
chol, 425 mg sod, 6 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Antoine Bouterin's Zucchini & Tomatoes With Dill And Garlic

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 4 Preparation Time :0:00
Categories : Vegetables Side Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 medium-size zucchini -- very thinly sliced
--about 1/8 inch thick
4 plum tomatoes
--not too ripe
--very thinly sliced
--about 1/8 inch thick
3 tablespoons warm water
6 garlic cloves -- minced
2 tablespoons minced fresh dill
--no stems
salt and freshly ground black pepper -- to taste
3 tablespoons extra-virgin olive oil
few drops worcestershire sauce -- optional

1. Preheat oven to 400�F. Lightly butter 1 medium-size gratin dish.

2. Starting at one narrow end of the dish, arrange a row of zucchini slices,
standing on end, along the edge. Follow with a row of tomato slices, standing than
on end up against the zucchini. Continue layering the vegeobles until the dish is
full and the layers are pressed closely against each other. Spoon the warm water
over the vegetables.

3. In a small bowl, mix together the garlic, dill, salt, pepper and olive oil.
Spoon the mixture over the zucchini and tomatoes. Sprinkle the top with a little
more olive oil and the Worchestershire.

4. Cover tighty with aluminum foil ad bake 30 to 40 minutes or until tender.

Per serving: About 123 cal, 2 g pro, 7 g car, 11 g fat, 73% cal from fat, 0 mg
chol, 12 mg sod, 2 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Appetizers For Spreads

Recipe By : Eating Well, November 1997


Serving Size : 1 Preparation Time :0:00
Categories : Appetizers Information

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
***PITA CRISPS***
4 pita breads
***POPPY-SEED BREADSTICKS***
1/2 pound pizza dough
1 egg white
1 tablespoon water
1 1/2 tablespoons poppy seeds
***SESAME CRACKERS***
4 flour tortillas
1 egg white
1 tablespoon water
1 tablespoon sesame seeds
salt -- to taste
***CLASSIC CROSTINI***
1 baguette
--10 to 20 inches long
***POLENTA CROSTINI***
16 ounces prepared polenta
1 teaspoon olive oil
For Pita Crisps: Cut 4 pita breads into 8 triangles each. Split each triangle in
half at the fold and arrange, rough-side up, on a baking sheet. Toast in a 425�F
oven for 8 to 12 minutes, or until light and golden. Serve the same day. Makes 64
crisps, 10 calories, 0 g fat each.

For Poppy-Seed Breadsticks: On a lightly floured surface, roll 1/2 pound pizza
dough into a rectangle roughly 18 by 6 inches. Cur crosswise into 1-inch strips.
Twist each strip gently and arrange on a lightly oiled baking sheet. With a fork,
blend 1 egg white with 1 tablespoon water; brush lightly over breadsticks.
Sprinkle with 1 1/2 tablespoons poppy seeds. Bake in a 450�F oven for 10 to 15
minutes, or until browned. Serve the same day. Makes about 18 breadsticks. 50
calories, 1 gram fat each.

For Sesame Crackers: On 2 lightly oiled baking sheets, arrange 4 flour tortillas
in a single layer. With a fork, blend 1 egg white with 1 tablespoon water; brush
lightly over the tortillas. Sprinkle the tortillas evenly with 1 tablespoon sesame
seeds; season with salt. Bake in a 400�F oven for 10 to 15 minutes, or until light
golden. Break into larger irregular pieces. (The crackers will keep in an airtight
container for up to 1 week.) Makes about 16 crackers, 30 calories, 1 gram fat
each.

For Classic Crostini: Cut a 16 to 20 inch long baguette into 1/2 inch thick
slices. Arrange in a single layer on a baking sheet. Toast in a 400�F oven,
turning slices over once, for 8 to 12 minutes, or until they start to brown. Serve
shortly after baking. Makes about 30 crostini. 40 calories, 1 gram fat each.

For Polenta Crostini: Cut a 16-ounce package of prepared polenta into 1/4 inch
thick slices; pat dry. Brush 1 teaspoon olive oil over the bottom of a large cast-
iron grill-pan or skillet, and heat over medium-high heat. Cook the polenta slices
in batches until crusty, about 3 minutes per side. Serve hot. Makes about 16
crostini, 20 calories, 0 grams fate each.

Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Apple Cider Granita

Recipe By : Eating Well, October 1996


Serving Size : 8 Preparation Time :0:00
Categories : Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 cups fresh apple cider
1/4 cup sugar
1/4 cup calvados
--or other apple brandy
2 tablespoons fresh lemon juice
1. Put a shallow metal pan in the freezer to chill. In a bowl, combine cider,
sugar, Calvados and lemon juice. Stir until the sugar dissolves.

2. Pour the mixture into the chilled pan and place in the freezer. Every 30
minutes, stir with a fork, crushing any lumps, until the granita is firm but not
frozen solid, about 3 hours. (The granita can be made 2 days in advance: freeze
and transfer to a covered container. Before serving, stir to break up large
crystals.)

3. To serve, scoop into chilled bowls or goblets.

Makes about 8 cups, for 8 servings.

100 calories per serving: 0 grams protein, 0 grams fat, 21 grams carbohydrate; 5
mg sodium; 0 mg cholesterol; 0 grams fiber; 3 grams alcohol.

Busted by: Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Apple Custard w/Caramel Sauce

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Desserts Sauces
Puddings & Custards

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 medium cooking apples -- pared, cored
and cut in half
1/2 cup sugar
1/2 teaspoon vanilla
5 egg whites or
3/4 cup cholesterol-free egg product*
2 drops yellow food color
1 Dash salt
1 1/2 cups skim milk -- scalded
Ground cinnamon
Caramel Sauce
CARAMEL SAUCE
1/3 cup packed brown sugar
1/4 cup light corn syrup
2 tablespoons water
1 tablespoon margarine
1/2 teaspoon vanilla
*If using cholesterol-free egg
product -- omit food color.

Heat oven to 350 degrees. Spray four 10-ounce custard cups with nonstick
cooking spray. Place apple half, cut side down, in each cup. Beat sugar,
vanilla, egg whites, food color and salt. Gradually stir in milk. Pour
over apples. Sprinkle with cinnamon. Place cups in rectangular pan, 13 X 9
X 2 inches, on oven rack. Pour very hot water into pan to within 1/2 inch
of tops of cups.
Bake 40 to 50 minutes or until knife inserted in custard comes out clean.
Remove cups from water. Refrigerate until chilled. Serve with Caramel
Sauce. 4 SERVINGS (WITH ABOUT 2-1/2 TABLESPOONS SAUCE EACH).
CARAMEL SAUCE
Mix all ingredients except vanilla in saucepan. Cook over medium heat,
stirring constantly, just until sugar is dissolved; remove from heat. Stir
in vanilla. Serve warm or cold. Stir thoroughly before serving.

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* Exported from MasterCook *

Apple Custard w/Caramel Sauce2

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Desserts Sauces
Puddings & Custards

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 medium cooking apples -- pared, cored
and cut in half
1/2 cup sugar
1/2 teaspoon vanilla
5 egg whites or
3/4 cup cholesterol-free egg product*
2 drops yellow food color
1 Dash salt
1 1/2 cups skim milk -- scalded
Ground cinnamon
Caramel Sauce
CARAMEL SAUCE
1/3 cup packed brown sugar
1/4 cup light corn syrup
2 tablespoons water
1 tablespoon margarine
1/2 teaspoon vanilla
*If using cholesterol-free egg
product -- omit food color.

Heat oven to 350 degrees. Spray four 10-ounce custard cups with nonstick
cooking spray. Place apple half, cut side down, in each cup. Beat sugar,
vanilla, egg whites, food color and salt. Gradually stir in milk. Pour
over apples. Sprinkle with cinnamon. Place cups in rectangular pan, 13 X 9
X 2 inches, on oven rack. Pour very hot water into pan to within 1/2 inch
of tops of cups.
Bake 40 to 50 minutes or until knife inserted in custard comes out clean.
Remove cups from water. Refrigerate until chilled. Serve with Caramel
Sauce. 4 SERVINGS (WITH ABOUT 2-1/2 TABLESPOONS SAUCE EACH).
CARAMEL SAUCE
Mix all ingredients except vanilla in saucepan. Cook over medium heat,
stirring constantly, just until sugar is dissolved; remove from heat. Stir
in vanilla. Serve warm or cold. Stir thoroughly before serving.

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* Exported from MasterCook *

Apple Snack Cake

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 20 Preparation Time :0:00
Categories : Cakes & Frostings

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
nonstick cooking spray
1 1/4 cup boiling water
1 cup quick or old-fashioned oats
1 3/4 cup all-purpose flour
3/4 cups granulated sugar
3/4 cups firmly packed brown sugar
1/2 cup wheat germ -- any flavor
2 teaspoons baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt -- optional
1/2 cup chopped nuts -- optional
2 cups peeled chopped apples
1/3 cup vegetable oil
1 egg
2 egg whites
1 teaspoon vanilla extract

1. Preheat oven to 350�F. Spray a 13- by 9-inch baking pan with cooking spray.

2. In large bowl, combine boiling water and oats; set aside. In medium bowl,
combine flour, sugars, wheat germ, baking soda, cinnamon, nutmeg, salt and nuts;
mix well. Add apples, oil, egg, egg whites and vanilla to oat mixture; mix well.
Add dry ingredients, mixing just until moistened.

3. Pout into prepared pan. Bake 40 to 45 minutes, until wooden pick inserted in
center comes out clean. Cool completely on wire rack

Makes 20 servings. Preparation time: 20 minutes. Cooking time: 45 minutes.

Per serving: About 171 cal, 3 g pro, 30 g car, 5 g fat, 26% cal from fat, 11 mg
chol, 95 mg sod, 1 g fiber.
Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Apple, Parsnip And Potato Puree

Recipe By : Eating Well, October 1996


Serving Size : 4 Preparation Time :0:00
Categories : Vegetables Side Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 sweet fragrant apples
--such as mcintosh
--peeled -- cored and sliced
2 parsnips -- peeled
--and thinly sliced
1 1/2 pound potatoes -- peeled
--cut into chunks
--about 4 potatoes
2 large clov garlic -- peeled
--cut in half
1 teaspoon salt
--plus more to taste
1/3 cup reduced-fat sour cream
freshly ground white pepper -- to taste

In a large saucepan, combine apples, parsnips, potatoes and garlic. Pour in cold
water to cover, add 1 teaspoon salt and bring to a boil. Partially cover the pan
and simmer over medium-low heat until the vegetables are very tender, 10 to 15
minutes. Drain. Mash with a potato masher until smooth. Stir in sour cream. Season
with salt and pepper.

Makes about 3 cups, for 4 servings.

220 calories per serving: 4 grams protein. 3 grams fat (1.6 grams saturated fat),
47 grams carbohydrate; 560 mg sodium; 8 mg cholesterol; S grams fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Apple-Cheese Oven Pancake


Recipe By : Betty Crocker's Low-Fat
Serving Size : 4 Preparation Time :0:00
Categories : Breakfast Brunches & Entertaining

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup all-purpose flour
1 cup skim milk
1/4 teaspoon salt
2 eggs
4 egg whites
1 tablespoon margarine
2 cups thinly sliced unpared tart
cooking apples (about 2 medium)
2 tablespoons chopped fresh or
2 teaspoons dried chives
2 tablespoons sugar
1/4 cup shredded lowfat Cheddar cheese
-- (1 ounce)

Heat oven to 450 degrees. Spray rectangular baking dish, 13 X 9 X 2


inches, with nonstick cooking spray. Beat flour, milk, salt, eggs and egg
whites until smooth; pour into dish. Bake about 15 to 20 minutes or until
puffy and golden brown.
Meanwhile, heat margarine in 10-inch nonstick skillet over medium-high
heat. Saute apples and chives in margarine. Stir in sugar. Spoon apple
mixture onto pancake. Sprinkle with cheese. Bake about 1 minute or until
cheese is melted. 4 SERVINGS.

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NOTES : easy

* Exported from MasterCook *

Apple-Cider Doughnuts With Maple Glaze

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 12 Preparation Time :0:00
Categories : Pastry Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
nonstick cooking spray
3 tablespoons granulated sugar
2 cups all-purpose flour
1 1/2 teaspoon baking powder
1 1/2 teaspoon baking soda
1/2 teaspoon salt
2 teaspoons ground cinnamon
1 large egg -- lightly beaten
2/3 cups packed brown sugar
1/2 cup apple butter
1/3 cup pure maple syrup -- divided
--plus 1/4 to 1/3 cup
1/3 cup apple cider
1/3 cup nonfat plain yogurt
3 tablespoons canola oil
1 1/4 cup confectioners' sugar
1 teaspoon vanilla extract

1. Preheat oven to 400�F. Coat the molds of a mini-bundt pan with nonstick cooking
spray. Sprinkle with granulated sugar, shaking out excess.

2. In mixing bowl, whisk together flour, baking powder, baking soda, salt and
cinnamon; set aside. In another bowl, whisk together egg, brown sugar, apple
butter, 1/3 cup maple syrup, cider, yogurt and oil. Add dry ingredients and stir
until just moistened. Divide half the batter among the prepared molds, spooning
about 2 generous tablespoonfuls of batter into each mold.

3. Bake 10 to 12 minutes, until tops spring back when lightly touched. Loosen
edges and turn cakes out onto wire rack to cool. Clean the mini-bundt pan, then
recoat it with cooking spray or oil and sugar Repeat with remaining batter.

4. In bowl, combine confectioners' sugar and vanilla. Gradually whisk in the


remaining 1/4 to 1/3 cup maple syrup to obtain a coating consistency. Dip fluted
side of "doughnuts" in glaze to coat. Set glazed side up on a wire rack over waxed
paper for a few minutes until glaze sets.

Note: Coating a mold or cake pan with sugar before adding the batter will give the
outside of the cake an appealing crisp glaze. A mini-bundt pan produces doughnut-
shaped cakes, but if you do not have one, you can use a regular bundt pan and make
a coffee cake; bake it in a 375�F oven 25 to 30 minutes.

Makes 12 servings. Preparation time: 30 minutes. Baking time: 1 hour.

Per serving: About 291 cal, 3 g pro, 61 g car, 4 g fat, 12% cal from fat, 18 mg
chol, 278 mg sod, 1 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Apple-Cinnamon Rice Pudding

Recipe By : Eating Well, October 1997


Serving Size : 6 Preparation Time :0:00
Categories : Puddings & Custards Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 cups water
3/4 cup short-grain rice
--such as arborio
1/2 teaspoon salt
3 cups 1% milk
2 large egg yolks
1/4 cup pure maple syrup
2 tablespoons packed light brown sugar
1 teaspoon pure vanilla extract
2 tart apples
--such as granny smith
1 teaspoon fresh lemon juice
1/2 cup raisins
ground cinnamon -- for garnish

1. Preheat oven to 350�F. Lightly oil an 8-inch-square baking dish or coat it with
nonstick spray.

2. In a 2-quart saucepan, bring water to a boil. Add rice and salt. Reduce heat to
low and simmer, uncovered, stirring occasionally, until water is absorbed, 10 to
12 minutes.

3. Add 2 cups milk to rice and simmer, stirring occasionally, for 8 minutes.
(Discard any skin that forms on the surface.)

4. In a medium bowl, whisk remaining 1 cup milk, egg yolks, maple syrup, brown
sugar and vanilla until smooth.

5. Peel and coarsely grate apples. Place in a small bowl and toss with lemon
juice.

6. Remove rice mixture from the heat. Stirring constantly, add about 1 cup to the
egg mixture. Scrape back into remaining rice mixture, stirring constantly. Add
raisins and grated apples.

7. Scrape mixture into prepared baking dish. Place dish in a shallow roasting pan
and pour enough simmering water into roasting pan to come halfway up the sides of
the baking dish.

8. Bake pudding for 35 to 40 minutes, or until barely set. Serve warm or chilled,
dusted with cinnamon.

MAKES 6 SERVINGS.

270 calories per serving; 7 grams protein; 3 grams fat(1.4 grams saturated fat);
55 grams carbohydrate; 260 mg sodium; 76 mg cholesterol; 1 gram fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Apple-Cranberry Crumble
Recipe By : Low-Fat Meals, Vol. VI, #3
Serving Size : 8 Preparation Time :0:00
Categories : Desserts Fruits

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
nonstick cooking spray
1 cup granulated sugar -- divided
3 tablespoons cornstarch
12 ounces fresh or frozen cranberries
3 mclntosh apples -- peeled
--cored
--cut into 1/2-inch chunks
1/2 cup apple juice
2 teaspoons vanilla extract
1 1/2 teaspoon grated lemon zest
1/8 teaspoon freshly ground black pepper
1/2 cup old-fashioned rolled oats
6 tablespoons firmly packed light brown sugar
6 tablespoons all-purpose flour
2 tablespoons coarsely chopped pecans
3 1/2 tablespoons unsalted butter -- cut into pieces

1. Preheat oven to 375�F. Spray a 9-inch pie plate with cooking spray. In small
bowl, stir together 1/2 cup granulated sugar and cornstarch.

2. In medium saucepan, stir together cranberries and the remaining 1/2 cup sugar.
Cook, stirring frequently, over medium heat, about 5 minutes, until sugar
dissolves and berries begin to pop. Stir in cornstarch mixture, bring to boil and
cook, stirring constantly, about 1 minute, until mixture is slightly thickened.
Remove from heat and stir in apples, apple juice, vanilla, lemon zest and pepper.
Spoon apple mixture into prepared pie plate.

3. In medium bowl, stir together oats, brown sugar, flour and pecans. With pastry
blender or 2 knives, cut in butter until coarse crumbs form. Sprinkle crumbs over
apple mixture. Place pie plate on baking sheet, and bake about 25 minutes, until
filling is bubbly and topping is golden brown.

Note: Walnuts or hazelnuts may be substituted for the pecans. This dessert may be
easily prepared earlier in the day and refrigerated. To serve, simply bring to
room temperature, or reheat at low temperature in a conventional oven or in the
microwave at halfpower, rotating dish occasionally.

Makes 8 servings. Preparation time: 25 minutes. Baking time: 30 minutes.

Per serving: About 299 cal, 2 g pro, 60 g car, 7 g fat, 21% cal from fat, 14 mg
chol 9 mg sod, 4 g fiber.

Reprinted with permission from Great Taste - Low Fat Holiday Cooking from the
editors of Time-Life Books, (c) 1996 Time-Life Inc.

Busted by Gail Shermeyer <4paws@netrax.net>


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

* Exported from MasterCook *

Apple-Cranberry Streusel Pie

Recipe By : Eating Well, October 1996


Serving Size : 8 Preparation Time :0:00
Categories : Pies

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
--crust--
1 cup all-purpose white flour
1 tablespoon granulated sugar
1/4 teaspoon salt
1 tablespoon butter
3 tablespoons canola oil
--streusel topping--
1/2 cup rolled oats -- plus 1 tablespoon
1/2 cup all-purpose white flour
1/2 cup packed light brown sugar
1/4 teaspoon ground cinnamon
2 tablespoons canola oil
1 tablespoon fresh lemon juice
--filling--
1/2 cup granulated sugar
3 tablespoons all-purpose white flour
2 pounds flavorful tart apples -- peeled and cored
--and cut into chunks
--about 6 cups
--such as northern spy
--cortland or york
1 cup dried cranberries
grated zest of 1 lemon
1 lemon -- juice of

TO MAKE CRUST:

1. Lightly oil a 9-inch pie pan or coat it with nonstick cooking spray. In a
medium bowl, stir together flour, sugar and salt. In a small saucepan, melt butter
over low heat. Cook, swirling the pan, until the butter turns a nutty brown, about
30 seconds. Pour into a small bowl and let cool. Stir in oil. Using a fork, slowly
stir the butter/oil mixture into the dry ingredients until the mixture is crumbly.
Gradually stir in enough cold water (1 to 2 tablespoons) so that the dough holds
together easily. Press the dough into a flattened disk.

2. Place two overlapping sheets of plastic wrap on the work surface. Set the dough
in the center and cover with two more sheets of plastic wrap. With a rolling pin,
roll the dough into a 12-inch circle. Remove the top sheets and invert the dough
into the prepared pie pan. Gently press the dough into the bottom of the pan.
Remove the remaining plastic wrap. Fold the edges under and crimp. Preheat oven to
3500E Place rack in lower third of oven.

TO MAKE STREUSEL TOPPING:

In a bowl, combine 1/2 cup of the oats, flour, brown sugar and cinnamon. Add oil
and lemon juice and work in with your fingertips until small crumbs form. Set
aside.

TO MAKE FILLING & ASSEMBLE PIE:

1. In a small bowl, stir together sugar and flour. In a mixing bowl, toss apples
and cranberries with lemon zest and juice. Sprinkle the sugar mixture over the
apples and toss well. Pile the filling in the pie shell.

2. Spread the reserved streusel topping evenly over the apples and sprinkle the
remaining tablespoon of oats over the top. Set the pie on a baking sheet to catch
any drips.

3. Bake for 55 to 65 minutes, or until the fruit is bubbling at the edges and is
easily pierced with a skewer in the center. Check the pie toward the end of the
baking time; if the crust or the topping is becoming too dark, cover the pie
loosely with foil.

Makes one 9-inch pie, for 8 servings.

425 calories per serving: 4 grams protein, 11 grams fat (1.7 grams saturated fat).
81 grams carbohydrate; 85 mg sodium; 4 mg cholesterol; 4 grams fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Apple-Fig Crumble

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 8 Preparation Time :1:05
Categories : Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
nonstick cooking spray
8 ounces dried figs
--stemmed and quartered
3 tablespoons marsala or water
3 large tart crisp apples -- peeled and cored
--cut in thick slices
2/3 cup all-purpose flour -- plus
1 tablespoon all-purpose flour -- divided
3/4 teaspoon cinnamon -- divided
2 tablespoons honey
1 tablespoon butter
1/3 cup packed brown sugar
1/4 cup granulated sugar
1/8 teaspoon salt
4 tablespoons butter -- chilled
--cut in 1/2-inch pieces
1. Preheat oven to 350�F. With nonstick cooking spray, coat an 8- by 8-inch baking
dish.

2. Place figs and Marsala in a microwave-safe bowl. Cover with plastic wrap;
microwave on High for 2 minutes. Let stand 5 minutes. Stir until most of liquid is
absorbed. Set aside.

3. Place apples in prepared baking dish. Sprinkle with 1 tablespoon flour and 1/4
teaspoon cinnamon. Toss to coat.

4. In small saucepan, over low heat, heat honey and 1 tablespoon butter until
melted; drizzle over apples. Arrange figs over apples.

5. In medium bowl, combine remaining flour, brown sugar, granulated sugar,


remaining cinnamon and salt. Cut in chilled butter until crumbly. Sprinkle over
apples and figs.

6. Bake 40 minutes, or until topping is golden brown and filling is bubbly. Serve
warm.

Per serving: About 278 calories, 2g protein, 53g carbohydrate, 8g fat, 24%
calories from fat, 19mg cholesterol, 114mg sodium, 4g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Apple-Tamarind Chutney

Recipe By : Eating Well, October 1996


Serving Size : 48 Preparation Time :0:00
Categories : Condiments

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 firm tart apples -- peeled
--such as york or granny smith
--cored and cut into chunks
2 onions chopped
1 1/4 cup packed light brown sugar
3/4 cups cider vinegar
3/4 cups golden raisins
2 jalapeno peppers -- seeded and minced
1 tablespoon tamarind concentrate
--or 2 teaspoons molasses -- mixed with
--1 teaspoon fresh lime juice
1 tablespoon minced fresh ginger
1 tablespoon mustard seed
1/2 teaspoon fenugreek seed -- optional
1/2 teaspoon salt
1 cinnamon stick
1 bay leaf

In a large heavy-bottomed saucepan, combine apples, onions, brown sugar, vinegar,


raisins, peppers, tamarind concentrate or molasses with lime juice, ginger,
mustard seed, fenugreek seed (if using), salt, cinnamon stick and bay leaf. Bring
to a simmer over low heat and cook, stirring occasionally, until the apples are
tender and the chutney is thick, about 30 minutes. Let cool to room temperature.
Remove cinnamon stick and bay leaf. Transfer to clean jars. (The chutney will keep
for about 2 months in the refrigerator.) Alternatively, pack hot chutney into hot
half-pint jars, leaving 1/2 inch of headspace. Seal with canning lids and process
for 10 minutes in a boiling-water bath. Store jars in a cool, dry place.

Makes about 3 cups.

40 calories per tablespoon: 0 grams protein, 0 grams fat, 10 grams carbohydrate;


25 mg sodium; 0 mg cholesterol; 0 grams fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Apple-Walnut Upside-Down Cake

Recipe By : Eating Well, October 1996


Serving Size : 10 Preparation Time :0:00
Categories : Cakes & Frostings

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
--apple topping--
3/4 cups sugar
4 cups peeled golden delicious apples -- thinly sliced
--3 to 4 apples
1 tablespoon fresh lemon juice
--walnut cake--
3/4 cups walnut halves
2/3 cups unsifted cake flour
1 teaspoon baking powder
1/4 teaspoon salt
2 large egg whites
2/3 cups sugar
2 large eggs
1 teaspoon pure vanilla extract

TO MAKE APPLE TOPPING:

1. Preheat oven to 375�F. Lightly oil a 9-inch round cake pan with sides at least
2 inches high or coat it with nonstick cooking spray.

2. In a heavy-bottomed saucepan, combine sugar and 1/4 cup water. Bring to a


simmer over low heat, stirring occasionally. Increase the heat to medium high and
cook, without stirring, until the syrup turns a deep amber color, about 5 minutes.
(Swirl the pan if the syrup is coloring unevenly.) Immediately pour the syrup into
the prepared cake pan.

3. In a bowl, toss apple slices with lemon juice. Evenly press the apples into the
warm caramel and set aside.

TO MAKE WALNUT CAKE:

1. Spread walnuts in a pie pan and bake for 5 minutes or until fragrant; let cool
slightly. In a food processor, combine the walnuts, flour, baking powder and salt;
process until the walnuts are ground to a coarse meal.

2. In a mixing bowl, beat the 2 egg whites with an electric mixer until soft peaks
form. One tablespoon at a time, beat in 1/3 cup of the sugar, continuing to beat
until the egg whites are stiff and glossy; set aside.

3. In a separate mixing bowl, beat the 2 whole eggs with the remaining 1/3 cup
sugar until thick and pale, about 5 minutes. Beat in vanilla.

4. Whisk one-fourth of the reserved beaten egg whites into the whole-egg mixture.
Sprinkle half of the dry ingredients over the top and fold in gently using a
rubber spatula. Fold in the remaining beaten whites, followed by the remaining dry
ingredients.

5. Spread the batter over the fruit in the pan. Bake for 40 to 45 minutes, or
until the top springs back when lightly touched and a skewer inserted in the
center comes out clean. Let cool in the pan for 5 minutes, then invert onto a
serving plate, setting any stray apples back in place. Serve warm or at room
temperature.

Makes one 9-inch cake, for 10 servings.

225 calories per serving: 5 grams protein, 6 grams fat (0.7 gram saturated fat),
41 grams carbohydrate; 110 mg sodium; 43 mg cholesterol; 2 grams fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Apricot Grilling Sauce Base

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 1 Preparation Time :0:00
Categories : Sauces Bbq & Grilling

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
16 ounces apricot halves
1/2 cup chopped onion
2 cloves garlic -- finely chopped
1/2 tablespoon vegetable oil
1/2 teaspoon salt
1/4 teaspoon pepper

To make the grilling sauce base, puree apricot haves with their liquid in a
blender or food processor; reserve. Saute onion and garlic in oil until
translucent. Stir in reserved apricot puree.

Yields 2 1/2 cups.

(From California Canned Apricots)

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Apricot-Coffee Sponge Cakes

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 12 Preparation Time :0:00
Categories : Cakes & Frostings

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
nonstick spray coating
1/2 cup all-purpose flour
1/2 teaspoon baking powder
2 eggs
1 teaspoon vanilla
2/3 cups sugar
2 tablespoons water
1/4 cup apricot preserves
--coffee icing--
1/2 teaspoon instant coffee granules
1 tablespoon skim milk
3/4 cups sifted powdered sugar
1 tablespoon margarine -- softened
1/2 teaspoon vanilla
--additional milk if needed
3 tablespoons finely chopped walnuts -- toasted

Spray 12 muffin cups with nonstick coating; set aside.

Combine flour and baking powder; set aside. Beat eggs and vanilla in a large
mixing bowl with an electric mixer on high speed for 4 minutes or till thick.
Gradually add sugar, beating at medium speed for 4 to 5 minutes or till light and
fluffy. Reduce speed to low; beat in water. Add flour mixture, beating just till
combined. Divide batter evenly among prepared muffin cups.

Bake in a 375�F oven for 15 minutes or till tops spring back when lightly touched.
Remove from muffin cups and cool upside down on wire rack.

Heat apricot preserves in a small saucepan till warm. Brush sides of cakes with
apricot preserves. Place cakes upside down on a serving plate or wire rack.
Prepare Coffee Icing. Drizzle over cakes. Sprinkle with chopped walnuts.

Makes 12 servings.

Coffee Icing: Dissolve 1/2 teaspoon instant coffee granules in 1 tablespoon skim
milk in a small bowl. Add 3/4 cup sifted powdered sugar, 1 tablespoon softened
margarine, and 1/2 teaspoon vanilla. Beat with a spoon till smooth. Add additional
milk, if necessary, to make of drizzling consistency.

Nutrition facts per serving: 141 cal., 3 g total fat (1 g sat. fat), 36 mg
cholesterol, 24 mg sodium, 27 g carbohydrate., 0 g dietary fiber, 2 g pro.

Food exchanges: 1/2 bread, 1/2 fat.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Apricot-Meringue Squares

Recipe By : Betty Crocker's Low-Fat


Serving Size : 25 Preparation Time :0:00
Categories : Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup all-purpose flour
1/4 cup powdered sugar
1/4 cup margarine -- softened
1 egg white
2 egg whites
1/2 cup granulated sugar
1/2 cup apricot jam
3 tablespoons miniature semisweet
chocolate chips

Heat oven to 350 degrees. Spray square pan, 9 X 9 X 2 inches, with


nonstick cooking spray. Mix flour, powdered sugar, margarine and 1 egg
white. Press in pan. Bake about 15 minutes or until set.
Increase oven temperature to 400 degrees. Beat 2 egg whites until foamy.
Beat in granulated sugar, 1 tablespoon at a time. Continue beating until
stiff and glossy. Spread jam over baked layer. Sprinkle with chocolate
chips. Spread meringue over jam and chocolate chips. Bake about 10 minutes
or until meringue is brown. Cool completely. Cut into 1-1/2-inch squares.
25 SQUARES.
- - - - - - - - - - - - - - - - - -

NOTES : easy

* Exported from MasterCook *

Artichoke And Wild Mushroom Stir-Fry

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 4 Preparation Time :0:00
Categories : Vegetables Side Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 medium california artichokes
lemon juice
nonstick cooking spray
1 cup sliced shiitake mushrooms
--or white mushrooms
1/2 cup chopped onion
1 garlic clove -- minced
3 tablespoons dry white wine
--or water
3 tablespoons chicken broth
2 tablespoons chopped fresh basil
salt -- to taste
black pepper -- to taste

1. Bend back outer petals of artichokes until they snap off easily near base.
Edible portion of petals should remain on artichoke bottoms. Continue to snap off
and discard thick petals until central core of pale green petals is reached. Cut
off stems and top 2 inches of artichokes; discard. Trim outer dark green layer
from artichoke bottoms. Cut artichokes into quarters lengthwise. Cut out center
petals and fuzzy center. Slice 1/2-inch thick lengthwise. Dip or rub all surfaces
with lemon juice.

2. Coat medium saucepan with nonstick cooking spray. Over medium-high heat, saute
artichokes, mushrooms, onion and garlic 3 minutes. Stir in wine, broth, basil,
salt and pepper. Cook, stirring, about 10 minutes, until artichokes are tender.

Makes 4 servings. Preparation time: 20 minutes. Cooking time: 15 minutes.

Per serving: About 78 cal, 4 g pro, 16 g car, 1 g fat, 12% cal from fat, 0 mg
chol, 295 mg sod, 2 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

- - - - - - - - - - - - - - - - - -
* Exported from MasterCook *

Artichoke Lasagna

Recipe By : Eating Well, October 1996


Serving Size : 8 Preparation Time :0:00
Categories : Pastanoodle Casseroles

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
12 ounces dried lasagna noodles
--or 1 pound fresh lasagna noodles
3 cups low-fat milk
1/3 cup all-purpose white flour -- plus 1 teaspoon
2 ounces reduced-fat cream cheese
--3 tablespoons
1 cup freshly grated parmesan cheese
--2 ounces
1 tablespoon chopped fresh thyme
--or 1 teaspoon dried thyme leaves
2 teaspoons fresh lemon juice
1 teaspoon salt
--plus more to taste
1/4 teaspoon freshly ground black pepper
--plus more to taste
2 teaspoons olive oil
1 1/2 cup chopped onions
1 1/2 cup finely chopped carrots
2 cloves garlic -- minced
2 boxes frozen artichoke hearts -- thawed
--9-ounce boxes
--and coarsely chopped
--or two 8 1/2-ounce cans artichoke
-- hearts
--drained and squeezed dry
--and coarsely chopped
1/2 cup defatted reduced-sodium chicken broth
4 ounces prosciutto
--trimmed of fat and chopped

1. In a large pot of boiling salted water, cook noodles until barely tender (8
minutes for dried, 1 minute for fresh). Drain and rinse under cold water. Spread
the noodles on clean kitchen towels, cover with plastic wrap and set aside.

2. In a large saucepan, heat 2 1/2 cups of the milk over medium heat until
steaming. Meanwhile, put 1/3 cup flour in a small bowl and gradually whisk in the
remaining 1/2 cup milk until smooth; whisk into the hot milk and stir constantly
over the heat until the sauce comes to a simmer and thickens. Continue cooking and
stirring for 1 minute. Remove from the heat. Whisk in cream cheese, then 1/2 cup
of the Parmesan, thyme, lemon juice, 1 teaspoon salt and 1/4 teaspoon pepper. Set
the cheese sauce aside.

3. In a large nonstick skillet, heat oil over medium-high heat. Add onions and
carrots and cook, stirring, until they begin to color and soften, about 5 minutes.
Add garlic and stir for 1 minute longer. Add artichoke hearts and sprinkle with
the remaining 1 teaspoon flour. Stir well, add chicken broth and cook until the
liquid is thick and simmering, about 3 minutes. Remove from the heat and season
with salt and pepper.

4. Preheat oven to 400�F. Lightly oil a 9-by-13-inch baking dish or coat it with
nonstick cooking spray.

5. Smear the bottom of the prepared dish with 1/2 cup of the cheese sauce. Line
the bottom with a single layer of noodles. Spread half of the artichoke mixture
over the noodles. Spoon on another 1/2 cup sauce and use a rubber spatula to
spread it evenly. Add another layer of noodles, sprinkle with all of the
prosciutto and spread another 1/2 cup sauce on top. Add a third layer of noodles,
the remaining artichoke mixture and spread with 1/2 cup sauce. Finish with the
remaining noodles and sauce. Sprinkle with the remaining Parmesan.

6. Lightly oil a large piece of aluminum foil or coat it with nonstick cooking
spray, and use it to tightly cover the dish. Bake the lasagna for 30 minutes.
Uncover and bake for about 15 minutes more, or until the top is lightly browned.
Let stand for 10 minutes before serving.

Makes 8 servings.

365 calories per serving: 20 grams protein, 9 grams fat (3.3 grams saturated fat),
53 grams carbohydrate; 850 mg sodium; 26 mg cholesterol; 1 gram fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Artichoke Lasagna2

Recipe By : Eating Well, October 1996


Serving Size : 8 Preparation Time :0:00
Categories : Pastanoodle Casseroles

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
12 ounces dried lasagna noodles
--or 1 pound fresh lasagna noodles
3 cups low-fat milk
1/3 cup all-purpose white flour -- plus 1 teaspoon
2 ounces reduced-fat cream cheese
--3 tablespoons
1 cup freshly grated parmesan cheese
--2 ounces
1 tablespoon chopped fresh thyme
--or 1 teaspoon dried thyme leaves
2 teaspoons fresh lemon juice
1 teaspoon salt
--plus more to taste
1/4 teaspoon freshly ground black pepper
--plus more to taste
2 teaspoons olive oil
1 1/2 cup chopped onions
1 1/2 cup finely chopped carrots
2 cloves garlic -- minced
2 boxes frozen artichoke hearts -- thawed
--9-ounce boxes
--and coarsely chopped
--or two 8 1/2-ounce cans artichoke
-- hearts
--drained and squeezed dry
--and coarsely chopped
1/2 cup defatted reduced-sodium chicken broth
4 ounces prosciutto
--trimmed of fat and chopped

1. In a large pot of boiling salted water, cook noodles until barely tender (8
minutes for dried, 1 minute for fresh). Drain and rinse under cold water. Spread
the noodles on clean kitchen towels, cover with plastic wrap and set aside.

2. In a large saucepan, heat 2 1/2 cups of the milk over medium heat until
steaming. Meanwhile, put 1/3 cup flour in a small bowl and gradually whisk in the
remaining 1/2 cup milk until smooth; whisk into the hot milk and stir constantly
over the heat until the sauce comes to a simmer and thickens. Continue cooking and
stirring for 1 minute. Remove from the heat. Whisk in cream cheese, then 1/2 cup
of the Parmesan, thyme, lemon juice, 1 teaspoon salt and 1/4 teaspoon pepper. Set
the cheese sauce aside.

3. In a large nonstick skillet, heat oil over medium-high heat. Add onions and
carrots and cook, stirring, until they begin to color and soften, about 5 minutes.
Add garlic and stir for 1 minute longer. Add artichoke hearts and sprinkle with
the remaining 1 teaspoon flour. Stir well, add chicken broth and cook until the
liquid is thick and simmering, about 3 minutes. Remove from the heat and season
with salt and pepper.

4. Preheat oven to 400�F. Lightly oil a 9-by-13-inch baking dish or coat it with
nonstick cooking spray.

5. Smear the bottom of the prepared dish with 1/2 cup of the cheese sauce. Line
the bottom with a single layer of noodles. Spread half of the artichoke mixture
over the noodles. Spoon on another 1/2 cup sauce and use a rubber spatula to
spread it evenly. Add another layer of noodles, sprinkle with all of the
prosciutto and spread another 1/2 cup sauce on top. Add a third layer of noodles,
the remaining artichoke mixture and spread with 1/2 cup sauce. Finish with the
remaining noodles and sauce. Sprinkle with the remaining Parmesan.

6. Lightly oil a large piece of aluminum foil or coat it with nonstick cooking
spray, and use it to tightly cover the dish. Bake the lasagna for 30 minutes.
Uncover and bake for about 15 minutes more, or until the top is lightly browned.
Let stand for 10 minutes before serving.

Makes 8 servings.

365 calories per serving: 20 grams protein, 9 grams fat (3.3 grams saturated fat),
53 grams carbohydrate; 850 mg sodium; 26 mg cholesterol; 1 gram fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>


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

* Exported from MasterCook *

Artichoke Lasagne

Recipe By : Eating Well, September 1997


Serving Size : 6 Preparation Time :0:00
Categories : Casseroles Pastanoodle
Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
29 ounces diced tomatoes -- undrained
--with garlic and onion
7 1/2 ounces caponata
--eggplant appetizer
1 teaspoon salt
freshly ground black pepper -- to taste
16 ounces low-fat cottage cheese
12 ounces marinated artichoke hearts -- well drained
1 cup freshly grated parmesan cheese
8 ounces no-boil lasagna noodles

1. Preheat oven to 425�F. Lightly oil an 8-by-11-inch or similar baking dish or


coat it with nonstick spray. 2. In a food processor, combine tomatoes, caponata
and 1/2 teaspoon salt. Pulse until coarsely chopped. Season with pepper. Set
aside. 3. Wash and dry processor bowl. Add cottage cheese; process until smooth.
Add artichokes, 1/4 cup Parmesan and remaining 1/2 teaspoon salt; pulse 2 to 3
times to coarsely chop artichokes. Season with pepper. 4. Spread one-third of the
tomato mixture over the bottom of the prepared dish. Cover with 3 lasagna noodles.
Spread half the cottage cheese mixture over noodles. Cover with 3 noodles. Spoon
on half the remaining tomato mixture and sprinkle with 1/4 cup Parmesan. Cover
with 4 noodles and remaining cottage cheese mixture. Top with 4 noodles and
remaining tomato mixture. 5. Cover dish with aluminum foil and bake for 25
minutes, or until bubbling. Remove foil and sprinkle remaining 1/2 cup Parmesan
over top. Bake, uncovered, for 10 minutes, or until cheese has melted. Let stand
for 10 minutes before serving.

MAKES 6 SERVINGS.

385 calories per serving; 25 grams protein; 12 grams fat (4.5 grams saturated
fat); 43 grams carbohydrate; 1.885 mg sodium; 20 mg cholesterol; 5 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *


Artichoke Lasagne2

Recipe By : Eating Well, September 1997


Serving Size : 6 Preparation Time :0:00
Categories : Casseroles Pastanoodle
Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
29 ounces diced tomatoes -- undrained
--with garlic and onion
7 1/2 ounces caponata
--eggplant appetizer
1 teaspoon salt
freshly ground black pepper -- to taste
16 ounces low-fat cottage cheese
12 ounces marinated artichoke hearts -- well drained
1 cup freshly grated parmesan cheese
8 ounces no-boil lasagna noodles

1. Preheat oven to 425�F. Lightly oil an 8-by-11-inch or similar baking dish or


coat it with nonstick spray. 2. In a food processor, combine tomatoes, caponata
and 1/2 teaspoon salt. Pulse until coarsely chopped. Season with pepper. Set
aside. 3. Wash and dry processor bowl. Add cottage cheese; process until smooth.
Add artichokes, 1/4 cup Parmesan and remaining 1/2 teaspoon salt; pulse 2 to 3
times to coarsely chop artichokes. Season with pepper. 4. Spread one-third of the
tomato mixture over the bottom of the prepared dish. Cover with 3 lasagna noodles.
Spread half the cottage cheese mixture over noodles. Cover with 3 noodles. Spoon
on half the remaining tomato mixture and sprinkle with 1/4 cup Parmesan. Cover
with 4 noodles and remaining cottage cheese mixture. Top with 4 noodles and
remaining tomato mixture. 5. Cover dish with aluminum foil and bake for 25
minutes, or until bubbling. Remove foil and sprinkle remaining 1/2 cup Parmesan
over top. Bake, uncovered, for 10 minutes, or until cheese has melted. Let stand
for 10 minutes before serving.

MAKES 6 SERVINGS.

385 calories per serving; 25 grams protein; 12 grams fat (4.5 grams saturated
fat); 43 grams carbohydrate; 1.885 mg sodium; 20 mg cholesterol; 5 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Asian Barbecue Sauce

Recipe By : Eating Well, July/August 1997


Serving Size : 10 Preparation Time :0:00
Categories : Bbq & Grilling Sauces
Condiments
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/3 cup tomato ketchup
1/4 cup indonesian sweet soy sauce
--see recipe
2 tablespoons rice-wine vinegar
2 teaspoons minced fresh ginger
1 1/2 teaspoons chinese chile paste with garlic

In a small bowl, stir together all ingredients. (The sauce will keep, covered, in
the refrigerator for up to 4 days.)

Makes about 2/3 cup.

10 calories per tablespoon; 0 grams protein; 0 grams fat; 3 grams carbohydrate;


465 mg sodium; 0 mg cholesterol; 0 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Asian Chicken Pasta Salad

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 4 Preparation Time :0:00
Categories : Salads Chicken

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
8 ounces orzo
--small shells or other small pasta
3 tablespoons red wine vinegar
1 1/2 tablespoon prepared chili sauce
1 tablespoon reduced-sodium soy sauce
1 tablespoon sesame oil
--or vegetable oil
1 tablespoon grated peeled gingerroot
2 teaspoons teriyaki sauce
2 cups cubed cooked skinless chicken breast
4 ounces spinach leaves -- stem removed
--sliced into strips
1/2 cup bean sprouts
1/2 red bell pepper
--seeds and rib removed
--cut into strips
2 green onions -- sliced
3 tablespoons slivered almonds -- toasted

1. Prepare pasta according to package directions; drain and transfer to bowl.


2. Meanwhile, in small bowl, mix together vinegar, chili sauce, soy sauce, oil,
ginger and teriyaki sauce; whisk well. To pasta in bowl, add chicken, spinach,
sprouts, bell pepper and green onions; toss to combine. Toss dressing with pasta
mixture; refrigerate 2 hours, or until ready to serve. Sprinkle with almonds.

Makes 4 servings. Preparation time: 25 minutes. Cooking time: 10 minutes. Chilling


time: 2 hours or longer.

Per serving: About 435 cal, 15 g pro, 29 g car, 10.8 g fat, 22% cal from fat, 90
mg chol, 241 mg sod.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Asian Primavera Stir-Fry

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 4 Preparation Time :0:00
Categories : Chicken Main Dishes
Saut�ed & Stir-Fried

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 ounce dried shiitake mushrooms
1 tablespoon cornstarch
6 ounces fettuccine
12 ounces skinless boneless chicken breast halves
--cut into bite-size pieces
2 tablespoons dry sherry
2 tablespoons light soy sauce
1 tablespoon grated gingerroot
2 cloves garlic -- minced
1 cup sugar snap peas
--tips and strings removed
1 medium carrot -- thinly bias-sliced
--1/2 cup
4 green onions -- bias-sliced into
-- 1-inch pieces

Combine mushrooms and 1 cup warm water; let stand 15 minutes. Drain mushrooms;
squeeze out excess liquid. Reserve liquid. Discard stems and slice caps. Add
cornstarch to reserved liquid.

Meanwhile, cook pasta according to package directions. Drain; keep warm.

Toss chicken with sherry, soy sauce, gingerroot, and garlic; set aside.

Spray a cold wok or large skillet with nonstick spray coating. Heat over medium-
high heat. Add sugar snap peas and carrot. Cook 3 to 4 minutes or till crisp-
tender. Add green onion and cook 1 minute more. Remove vegetables from wok; set
aside. Add chicken mixture to wok; stir-fry 2 to 4 minutes or till chicken is no
longer pink. Push chicken to side of wok. Stir cornstarch mixture; add to center
of wok. Cook and stir till thickened and bubbly.

Return, vegetables to wok. Add mushrooms and pasta. Stir gently to coat with
sauce. Cook and stir for 1 minute.

Makes 4 servings.

Nutrition facts per serving: 333 cal., 3 g total fat (1 g sat. fat), 45 mg
cholesterol. 324 mg sodium, 48 g carbohydrate., 3 g dietary fiber, 25 g pro. Daily
Value: 62% vitamin. A, 32% vitamin. C, 23% iron.

Food exchanges: 1 vegetable, 2 1/2 bread, 2 1/2 meat.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Asparagus And Fennel Salad

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 4 Preparation Time :0:00
Categories : Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 medium fennel bulb
3 cups torn boston or bibb lettuce
1 1/3 cup fresh asparagus -- cut into 1-inch
-- pieces
1 cup sliced fresh mushrooms
-- oil-free herb dressing--
1 tablespoon powdered fruit pectin
3/4 teaspoons snipped fresh herbs
--or 1/4 teaspoon dried oregano
--basil -- thyme or savory,
-- crushed
1/2 teaspoon sugar
1/8 teaspoon dry mustard
1/8 teaspoon pepper
1/4 cup water
1 tablespoon vinegar
1 small garlic clove

Clean fennel. Trim off feathery leaves; chop 1/4 cup leaves and set aside. Discard
stalks and core. Cut fennel bulb into thin strips.

Combine fennel strips, reserved fennel leaves, lettuce, asparagus, and mushrooms
in a large bowl. (If desired, cover and chill lettuce mixture till serving time.)
To serve, drizzle dressing over salad mixture; toss to coat. Serve immediately.

Makes 4 servings.

Oil-Free Herb Dressing: Stir together 1 tablespoon powdered fruit pectin; 3/4
teaspoon snipped fresh or 1/4 teaspoon dried oregano, basil, rhyme, or savory,
crushed; 1/2 teaspoon sugar; 1/8 teaspoon dry mustard; and 1/8 teaspoon pepper.
Add 1/4 cup water, 1 tablespoon vinegar, and 1 small clove garlic, minced. Beat
till mixed. Cover and store in the refrigerator at least 1 hour or up to 3 days.
Makes about 1/3 cup.

Nutrition facts per serving: 39 cal., 1 g total fat (0 g sat. fat), 0 mg


cholesterol, 24 mg sodium, 7 g carbohydrate., 1 g dietary fiber, 3 g pro. Daily
Value: 33% vitamin. C.

Food exchanges: 1 vegetable.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Asparagus With Roasted Peppers

Recipe By : 30 Low-Fat Meals in 30 Minutes (Faye Levy)


Serving Size : 4 Preparation Time :0:10
Categories : Vegetables Side Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 pounds asparagus
1 cup roasted red pepers
2 1/2 teaspoons extra virgin olive oil
1 1/2 teaspoons lemon juice -- fresh

1. Cut off about3 inches from asparagus base and discard. Rinse asparagus well.
Cut each spear into 3 pieces.

2. Pour enough water to easily cover asparagus into a saute pan. Add salt bring
to a boil.

3. Add asparagus, boil 2 minutes until just tender.

4. Drain in a colander, transfer to a serving dish. Add red peppers and mix
gently.

5. In a small bowl whisk lemon juice with oil and salt and pepper. Pour over
vegetables and mix gently.

6. Serve hot or at room temperature.

Posted to MC-Recipes by njwwb <njwwb@ibm.net> on Jan 20, 1998.


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

* Exported from MasterCook *

Autumn Pot Roast With Root Vegetables

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 6 Preparation Time :0:00
Categories : Beef Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 garlic clove -- crushed
1 teaspoon dried oregano leaves -- crushed
1/2 teaspoon lemon-pepper seasoning
1/2 teaspoon salt
3 1/2 pounds boneless beef -- (up to 3)
--chuck arm pot roast
1 tablespoon vegetable oil
8 small new red potatoes -- halved
2 medium carrots -- peeled
--cut into 2 1/2- by 1/2-inch pieces
2 medium parsnips -- peeled
--cut into 2 1/2- by 1/2-inch pieces
1 small leek
--cut into 1 1/2-inch pieces
2 teaspoons cornstarch

1. Combine garlic, oregano, lemon-pepper seasoning and salt to form paste. Rub
paste evenly over surface of pot roast.

2. Heat oil in Dutch oven with heatproof lid and handles; brown pot roast over
medium-high heat. Pour off drippings. Add 3/4 cup water; reduce heat to low. Cover
tightly and cook slowly on top of range or in 325�f oven 1 hour and 45 minutes.
Add potatoes, carrots, parsnips and leek; cover and continue cooking about 30
minutes, until beef and vegetables are tender. Remove roast and vegetables to warm
platter.

3. Strain cooking liquid; skim and discard fat. Reserve 1 cup cooking liquid.

4. Dissolve cornstarch in 1 tablespoon water; stir into cooking liquid. Bring to a


boil. Cook 1 minute, until thickened, stirring constantly. Trim excess fat from
pot roast before carving.

Makes 6 servings. Preparation time: 10 minutes. Cooking time: 2 hours, 30 minutes.

Note: A boneless beef chuck arm pot roast will yield 2M three-ounce cooked,
trimmed servings per pound.

Busted by Gail Shermeyer <4paws@netrax.net>


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

* Exported from MasterCook *

Baked Breakfast Apples

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 2 Preparation Time :0:00
Categories : Fruits Breakfast

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 medium apples
--cut into bite-size pieces
2 tablespoons snipped pitted whole dates
1/4 teaspoon ground cinnamon
1/2 cup apple juice
1 tablespoon raspberry spreadable fruit
1/4 cup low-fat granola cereal

Combine apples and dates in two individual casseroles. Sprinkle cinnamon over
fruit mixture. Pour half the apple juice over each apple mixture. Bake, covered,
in a 350�F oven for 20 to 25 minutes or till apples are slightly tender. Stir
spreadable fruit and dollop atop apple mixture; sprinkle with granola. Serve warm.

Makes 2 servings.

Microwave directions: Combine apples and dates in two individual microwave-safe


casseroles. Sprinkle with the cinnamon. Reduce apple juice to 1/4 cup; divide
evenly between casseroles. Microwave, covered, on 100 percent power (high) for 3
to 4 minutes or till apples are slightly tender. Stir spreadable fruit; dollop on
top of apples in the casseroles; sprinkle with granola. Serve warm.

Nutrition facts per serving: 188 cal., 1 g total fat (0 g sat. fat), 0 mg
cholesterol, 15 mg sodium, 47 g carbohydrate., 4 g dietary fiber, 1 g pro. Daily
Value: 11% vitamin. C.

Food exchanges: 2 fruit, 1/2 bread.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Baked Fish

Recipe By : Low-Fat Meals, Woman's Day, 4/96


Serving Size : 4 Preparation Time :0:00
Categories : Fish Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup dried bread crumbs
1/2 cup chopped fresh parsley
1 garlic clove -- minced
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup grated parmesan cheese
1 teaspoon lemon rest
1 pound white fish fillets
2 teaspoons oil or melted butter
lemon wedges -- for garnish
parsley sprigs -- for garnish

1. Preheat oven to 325�F. Combine bread crumbs, parsley, garlic, salt, pepper,
Parmesan cheese and lemon zest. Rinse fillets gently and pat dry.

2. Rub fillets with oil; dip in breadcrumb mixture, coating each side. Bake 15 to
20 minutes, uncovered, until cooked through. Garnish with parsley and lemon
wedges.

Note Halibut, rockfish, sole and shark are popular choices.

Makes 4 servings. Preparation time: About 10 to 12 minutes. Cooking time: About 15


to 20 minutes.

Per serving: About 268 cal, 29 g pro, 20 g car, 7 g fat, 25% cal from fat, 47 mg
cholesterol 510 mg sod, 2 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Baked Halibut

Recipe By : Low-Fat Meals, Woman's Day, 4/96


Serving Size : 4 Preparation Time :0:00
Categories : Fish Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 pound halibut fillets
1 tablespoon -- plus
1 teaspoon olive oil -- divided
2 garlic cloves -- finely chopped
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1 large onion
--sliced into thin rings
2 bay leaves
2 limes -- juice of
lime wedges -- optional

1. Preheat oven to 325�F. In baking pan, spread 1 teaspoon olive oil; top with
fillets. Over fillets, spread garlic, salt, pepper, onion and bay leaves. Sprinkle
with lime juice and the remaining tablespoon olive oil.

2. Cover and bake until fish is opaque and starts to flake, about 25 to 30
minutes. Garnish with lime wedges.

Makes 4 servings. Preparation time: About 10 minutes. Cooking time: About 25 to 30


minutes.

Per serving: About 189 cal, 24 g pro, 7 g car, 7 g fat, 35% cal from fat, 37 mg
cholesterol, 209 mg sod, 1 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Baked Potato Crisps

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 4 Preparation Time :0:00
Categories : Potatoes Side Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 tablespoons olive oil -- divided
--or olive oil cooking spray
2 baking potatoes
--1/2 to 3/4 pound each
--unpeeled and scrubbed
salt -- to taste
freshly ground black pepper -- to taste
1 teaspoon chopped fresh chives -- optional
1 teaspoon chopped fresh parsley -- optional

1. Preheat oven to 400�F. Oil two nonstick baking sheets with olive oil.

2. Cut the potatoes into slices 1/8 inch thick. Place the potatoes in a bowl and
toss with 1 tablespoon olive oil to coat evenly, or coat with cooking spray.
Season with salt and pepper.

3. Place slices on prepared baking sheets. Bake 20 to 25 minutes, until crisp and
browned.

4. Transfer to a serving dish and toss with chives and parsley if desired. Taste
and adjust the seasoning. Serve immediately.
Per serving About 97 cal, 2 g pro, 15 g car, 4 g fat, 31% cal from fat, 0 mg chol,
5 mg sod, 1 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Baked Potatoes With Red Pepper And Cheddar Topping

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 4 Preparation Time :1:15
Categories : Potatoes Side Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 baking potatoes
2 teaspoons olive oil
1 cup sliced red bell peppers
1/2 cup sliced red onions
salt -- to taste
pepper -- to taste
1/2 cup plain nonfat yogurt -- divided
1 1/3 cups grated reduced-fat cheddar cheese -- divided
4 teaspoons sliced green onions -- divided

1. Bake potatoes following Basic Recipe.

2. Meanwhile, in large skillet over medium heat, heat oil. Saut� peppers and
onions 4 to 5 minutes, or until soft. Season with salt and pepper. Set aside.

3. Turn oven up to broil. Cut open each potato and spread apart. Top each with 2
tablespoons of the yogurt and 1/3 cup of the cheese.

4. Broil until cheese is melted. Top each with 1/4 cup of the red pepper mixture;
garnish each with 1 teaspoon green onions.

Per serving: About 363 calories, 17g protein, 55g carbohydrate, 5g fat, 14%
calories from fat, 8mg cholesterol, 270mg sodium, 4g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Baked Rice Pudding


Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G
Serving Size : 5 Preparation Time :0:00
Categories : Desserts Puddings & Custards
Rice & Grains

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 egg whites
1 egg
1 1/2 cup skim milk
1/4 cup sugar
1 teaspoon vanilla
2/3 cups cooked rice
2 tablespoons raisins
--and/or snipped dried apricots
1/4 teaspoon finely shredded orange peel -- optional
fresh apricots -- cut into slices,
-- optional
ground cinnamon -- optional

Combine egg whites, egg, milk, sugar, and vanilla in a medium mixing bowl. Beat
till well combined but not foamy. Stir in cooked rice, raisins and/or apricots,
and, if desired, orange peel. Pour egg mixture into a 1 1/2-quart casserole. Place
casserole in a baking pan; add boiling water to the baking pan to a depth of 1
inch.

Bake, uncovered, in a 325� oven for 45 to 55 minutes or till just set, stirring
after 35 minutes. Serve warm or chilled, spooned into dessert dishes. If desired,
garnish with apricot slices and sprinkle with ground cinnamon.

Makes 5 servings.

Nutrition facts per serving: 136cal., 1 g total fat (0 g sat. fat), 44 mg


cholesterol, 84 mg sodium, 24 g carbohydrate., 0 g dietary fiber, 7 g pro. Daily
Value: 13% calcium.

Food exchanges: 1/2 milk, 1/2 bread, 1/2 meat.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Baked Stuffed Eggplant

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 6 Preparation Time :1:45
Categories : Italian Ham
Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 small italian eggplants
--about 8 ounces each
2 teaspoons olive oil -- divided
1/2 cup chopped onion
1 tablespoon chopped ham
1 tablespoon pine nuts
1 cup cooked white rice
1 plum tomato -- seeded and diced
salt and pepper -- to taste
1 tablespoon chopped italian parsley
1 teaspoon grated parmesan cheese

1. Preheat oven to 350�F. Cut eggplants in half lengthwise. Score cut side at 1/2-
inch intervals. Brush lightly with 1 teaspoon of the olive oil; place cut side
down on baking sheet. Bake about 15 minutes, or until browned and eggplant is
tender when pierced with skewer. Reduce oven temperature to 350�.

2. Meanwhile, in large skillet, over medium-low heat, combine onions and remaining
olive oil. Saut�, stirring, about 5 minutes, or until onion is tender. Stir in
ham, pine nuts, rice, tomatoes, salt and pepper until blended. Remove from heat.

3. Using a spoon, carefully remove the eggplant flesh, leaving a 1/2-inch-thick


shell intact. Chop flesh; add to the rice mixture. Pack eggplant-rice mixture into
scooped-out eggplant shells. Sprinkle with parsley and Parmesan cheese. Arrange on
baking sheet. Cover lightly with foil; bake 20 minutes. Uncover and bake about 10
minutes longer, or until tops are browned.

Per serving: About 159 calories, 5g protein, 28g carbohydrate, 4g fat, 24%
calories from fat, 1mg cholesterol, 48mg sodium, 6g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Baked Tortellini

Recipe By : Eating Well, November 1997


Serving Size : 4 Preparation Time :0:00
Categories : Pastanoodle Casseroles
Cheese

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon olive oil
2 tablespoons all-purpose flour
2 1/2 cups 1% milk -- heated
1/2 cup grated fontina cheese
1/2 teaspoon ground nutmeg
salt & freshly ground black pepper -- to taste
1 pound fresh cheese tortellini
--or frozen
--preferably low-fat
1/4 cup fine dry breadcrumbs
2 tablespoons freshly grated parmesan cheese

1. Preheat oven to 350�F. Lightly oil 4 individual gratin dishes or a 1 1/2-quart


shallow baking dish or coat with nonstick spray. Put a pot of water on to boil for
cooking pasta.

2. In a large saucepan, heat oil over medium heat. Add flour and cook, whisking
constantly, for 1 to 2 minutes. Add hot milk and bring to a simmer, whisking,
until smooth and slightly thickened, 3 to 4 minutes. Remove from heat and add 1/4
cup fontina and nutmeg, stirring to melt cheese. Season with salt and pepper.
Transfer to a large bowl.

3. Meanwhile, cook tortellini in boiling salted water until al dente, 6 to 8


minutes. Drain and rinse well. Toss with cheese sauce.

4. Divide tortellini among prepared dishes. Top with remaining 1/4 cup fontina. In
a small bowl, mix breadcrumbs and Parmesan. Sprinkle evenly over gratins. (The
gratins will keep, covered, in the refrigeratorfor up to 2 days or in the freezer
for up to 6 months. Thaw in the refrigerator before baking.)

5. Bake gratins for 15 to 25 minutes, or until golden and bubbly. Serve


immediately.

MAKES 4 SERVINGS.

510 calories per serving; 27 grams protein; 14 grams fat (4.7 grams saturated
fat); 68 grams carbohydrate; 1.045 mg sodium; 64 mg cholesterol; 1 gram fiber.

Italian Name: tortellini Gratinati

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Baked Tortellini2

Recipe By : Eating Well, November 1997


Serving Size : 4 Preparation Time :0:00
Categories : Pastanoodle Casseroles
Cheese

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon olive oil
2 tablespoons all-purpose flour
2 1/2 cups 1% milk -- heated
1/2 cup grated fontina cheese
1/2 teaspoon ground nutmeg
salt & freshly ground black pepper -- to taste
1 pound fresh cheese tortellini
--or frozen
--preferably low-fat
1/4 cup fine dry breadcrumbs
2 tablespoons freshly grated parmesan cheese

1. Preheat oven to 350�F. Lightly oil 4 individual gratin dishes or a 1 1/2-quart


shallow baking dish or coat with nonstick spray. Put a pot of water on to boil for
cooking pasta.

2. In a large saucepan, heat oil over medium heat. Add flour and cook, whisking
constantly, for 1 to 2 minutes. Add hot milk and bring to a simmer, whisking,
until smooth and slightly thickened, 3 to 4 minutes. Remove from heat and add 1/4
cup fontina and nutmeg, stirring to melt cheese. Season with salt and pepper.
Transfer to a large bowl.

3. Meanwhile, cook tortellini in boiling salted water until al dente, 6 to 8


minutes. Drain and rinse well. Toss with cheese sauce.

4. Divide tortellini among prepared dishes. Top with remaining 1/4 cup fontina. In
a small bowl, mix breadcrumbs and Parmesan. Sprinkle evenly over gratins. (The
gratins will keep, covered, in the refrigeratorfor up to 2 days or in the freezer
for up to 6 months. Thaw in the refrigerator before baking.)

5. Bake gratins for 15 to 25 minutes, or until golden and bubbly. Serve


immediately.

MAKES 4 SERVINGS.

510 calories per serving; 27 grams protein; 14 grams fat (4.7 grams saturated
fat); 68 grams carbohydrate; 1.045 mg sodium; 64 mg cholesterol; 1 gram fiber.

Italian Name: tortellini Gratinati

Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Balsamic Vinaigrette

Recipe By : Betty Crocker's Low-Fat


Serving Size : 16 Preparation Time :0:00
Categories : Italian Salad Dressings

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/3 cup water
1/4 cup balsamic vinegar
1/4 cup olive oil
1 teaspoon honey
1/4 teaspoon honey
1/4 teaspoon salt
1/4 teaspoon paprika
1 clove garlic -- crushed

Shake all ingredients in tightly covered container. Refrigerate at least 1


hour. Shake before serving. ABOUT 1 CUP DRESSING.

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

NOTES : easy

* Exported from MasterCook *

Banana Bheakfast Shake

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 2 Preparation Time :0:00
Categories : Breakfast

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 cup nonfat milk
1 peeled and sliced medium banana -- frozen
1/2 teaspoon vanilla extract -- optional
1/4 teaspoon almond extract -- optional
cinnamon -- optional

In blender container, combine all ingredients except cinnamon. Blend until smooth,
about 20 seconds. Pour into glasses and garnish with a sprinkle of ground
cinnamon.

Per serving: About 120 cal, 7 g pro, 22 g car, 0 g fat, 0% cal from fat, 5 mg
chol, 30 mg sod, 1 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Banana-Caramel Shortcake

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 8 Preparation Time :0:00
Categories : Desserts
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
nonstick cooking spray
1 1/2 cup flour
1/3 cup granulated sugar
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground nutmeg
3 tablespoons prune puree
1 tablespoon cold butter
--or margarine
8 ounces plain nonfat yogurt
4 ripe bananas -- sliced
1 cup prepared nonfat caramel sauce
1 cup light whipped topping
8 teaspoons slivered almonds -- toasted

1. Preheat oven to 400�F. Coat baking sheet with cooking spray. In large bowl, mix
flour, sugar, baking powder, baking soda, salt and nutmeg.

2. With pastry blender, cut in prune puree and butter until mixture resembles
coarse crumbs. Add yogurt; mix just until blended. Spoon batter onto baking sheet
in 8 equal mounds.

3. Bake in center of oven about 20 minutes, or until lightly browned and springy
to the touch. Cool slightly.

4. Split shortcake in half and assemble on individual plates, filling and topping
with banana slices and caramel sauce. Top each serving with 2 tablespoons whipped
topping and sprinkle with 1 teaspoon toasted almonds.

Per serving: About 380 cal, 6 g pro, 79 g car, 6 g fat, 14% cal from fat, 5 mg
chol, 360 mg sod, 2 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Banana-Kiwi Pudding

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 4 Preparation Time :0:00
Categories : Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/3 cup cooked rice
1 1/3 cup skim milk
1 teaspoon vanilla extract
low-calorie sugar substitute
--to equol 2 tablespoons sugar
1 ripe banana
1/4 cup heavy cream -- whipped
2 kiwifruit -- sliced

1. In 2-quart saucepan, over medium heat, heat rice in milk until thick and
creamy, 5 to 8 minutes, stirring frequently. Remove from heat; cool.

2. Stir in vanilla and sugar substitute.

3. Just before serving, mash banana; fold banana and whipped cream into pudding.
Garnish with kiwifruit slices.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Banana-Walnut Oatmeal

Recipe By : Eating Well, October 1996


Serving Size : 2 Preparation Time :0:00
Categories : Breakfast

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup skim or low-fat milk
1 pinch salt
1 cup quick oats
1 ripe banana -- mashed
1 tablespoon pure maple syrup
--plus more to taste
1 tablespoon chopped walnuts

In a saucepan over medium heat, combine milk, salt and 3/4 cup water; heat until
almost boiling. Add oats and cook, stirring, until creamy, 1 to 2 minutes. Remove
the pan from the heat and stir in mashed banana and 1 tablespoon maple syrup.
Divide between 2 bowls, garnish with walnuts and a little more maple syrup and
serve.

Makes about 2 cups, for 2 servings.

300 calories per serving: 12 grams protein, 5 grams fat (0.8 gram saturated fat),
54 grams carbohydrate; 75 mg sodium; 2 mg cholesterol; 3 grams fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>


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

* Exported from MasterCook *

Bananas Foster Gratin

Recipe By : Eating Well, October 1997


Serving Size : 4 Preparation Time :0:00
Categories : Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 cup packed light brown sugar
3 tablespoons water
1 tablespoon dark rum
--or fresh lemon juice
1/4 teaspoon ground cinnamon
2 teaspoons butter
4 medium bananas
1 almond or hazel nut biscotti -- crushed
--1/4 cup
1 pint nonfat vanilla frozen yogurt
--or low-fat vanilla ice cream

1. Preheat oven to 450�F. Lightly oil four 1-to-1 1/2-cup gratin dishes or a
shallow 1-quart baking dish, or coat them with nonstick spray.

2. In a medium saucepan, combine brown sugar, water, rum (or lemon juice) and
cinnamon; bring to a simmer, stirring. Remove from heat and stir in butter. (The
sauce will keep, covered, in the refrigerator for up to 4 days.)

3. Peel bananas and slice diagonally. Add to sauce and toss to coat. Spoon into
prepared dish(es). Sprinkle with Biscotti crumbs.

4. Bake gratin's for about 10 minutes, or until bubbly. Serve hot or warm with a
scoop of frozen yogurt (or ice cream).

MAKES 4 SERVINGS.

305 calories per serving; 7 grams protein; 4 grams fat (1.7 grams saturated fat);
63 grams carbohydrate; 120 mg sodium; 5 mg cholesterol; 2 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Barbecued Chicken And Beans

Recipe By : Low-Fat Meals, Woman's Day, 4/96


Serving Size : 4 Preparation Time :0:00
Categories : Bbq & Grilling Main Dishes
Chicken Beans & Legumes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon canola oil
1 package about 1 pound barbecue-seasoned boneless
-- chicken breasts
16 ounces baked beans
1 tablespoon ketchup
1 tablespoon brown sugar
1 teaspoon cider vinegar
1/2 teaspoon spicy brown mustard
salt -- to taste
ground black pepper -- to taste

In large nonstick skillet, over medium-high heat, heat oil. Add chicken breasts;
saut� 4 to 5 minutes on each side. Add beans, ketchup, sugar, vinegar, mustard,
salt and pepper. Partially cover and simmer 5 minutes, until chicken is cooked
through. Serve hot.

Makes 4 servings. Preparation time: about 5 minutes. Cooking time: About 13 to 15


minutes.

Per serving: About 263 cal, 25 g pro, 32 g car, 6 g fat, 19% cal from fat, 44 mg
cholesterol, 1286 mg sod, 2 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Barbecued Chicken Kabobs

Recipe By : Low-Fat Meals, Woman's Day, 4/96


Serving Size : 4 Preparation Time :0:00
Categories : Chicken Bbq & Grilling
Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 ears fresh corn -- shucked
--cut into 2-inch pieces
1 onion -- peeled
--cut into eighths
1 green bell pepper -- seeded
--cut into 1-inch pieces
1 tablespoon canola oil
salt -- to taste
ground black pepper -- to taste
1 package barbecue-seasoned boneless chicken -- fresh
-- breasts
--cut into 1-inch cubes
--about 1 pound
2 cups cooked couscous

1. Prepare outdoor grill for cooking or preheat broiler.

2. Toss corn, onion and bell pepper with oil; season with salt and pepper.

3. On metal skewers, thread alternate pieces of chicken and vegetables, making


sure not to crowd chicken. On grill, over medium-hot cells, or on broiler pan 5 to
6 inches from heat source, cook kabobs until chicken is cooked through and
vegetables are tender, about 15 to 20 minutes, turning occasionally. Serve on a
bed of couscous.

Makes 4 servings. Preparation time: About 20 minutes. Cooking time: About 15 to 20


minutes.

Per serving: About 288 cal, 24 g pro, 35 g car, 6 g fat, 19% cal from fat, 44 mg
cholesterol, 743 mg sod, 6 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Basic Recipe For Cooking Chicken Breasts

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 1 Preparation Time :0:17
Categories : Chicken Information
Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
--see individual recipes
--for specific ingredients

1. Trim any fat from chicken breasts. Place in a single layer between two pieces
of plastic wrap. Pound with a heavy skillet or rolling pin until flattened.

2. In shallow dish, combine flour, salt and pepper. Coat both sides of each breast
with seasoned flour. In large nonstick skillet, over medium-high heat, heat oil.
Add chicken breasts; cook about 4 minutes per side, or until well-browned and no
longer pink in the center. Remove to a plate; cover and keep warm.

Per serving: About 188 calories, 22g protein,7g carbohydrate, 6g fat, 29% calories
from fat, 57mg cholesterol, 872mg sodium, 0g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>


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

* Exported from MasterCook *

Basic Steamed Mussels

Recipe By : Eating Well, July/August 1997


Serving Size : 6 Preparation Time :0:00
Categories : First Course Seafood

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup dry white wine
4 sprigs fresh parsley
6 cloves garlic -- crushed
1 tablespoon olive oil
1 bay leaf
4 pounds mussels -- debearded
--and well washed
1 tablespoon chopped fresh chervil or tarragon
1/2 loaf crusty bread

1. In a large pot, combine wine, parsley, garlic, oil and bay leaf. Bring to a
boil over high heat.

2. Add mussels, cover and steam for 2 minutes, shaking the pot occasionally. Begin
checking mussels; as they open, transfer them to 6 large soup bowls. Total
steaming time will be about 5 minutes. Discard any unopened mussels.

3. Strain mussel broth through a fine sieve lined with cheesecloth into a small
saucepan. Bring broth to a boil over high heat and boil for 2 minutes. Pour broth
over mussels and garnish with chervil (or tarragon). Serve immediately, with bread
for sopping up broth.

Makes 6 first-course servings.

205 calories per serving; 15 grams protein; 4 grams fat (0.3 gram saturated fat);
25 grams carbohydrate; 410 mg sodium; 42 mg cholesterol; 1 gram fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Basil Cream

Recipe By : Eating Well, October 1997


Serving Size : 8 Preparation Time :0:00
Categories : Condiments
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 cup tightly packed fresh basil leaves
1/4 cup nonfat plain yogurt
1/2 clove garlic
--crushed and peeled
1 1/2 teaspoons olive oil
salt & freshly ground black pepper -- to taste

In a blender, puree basil, yogurt and garlic until smooth. With the motor running,
slowly add oil until blended. Season with salt and pepper. (The cream will keep in
the refrigerator for up to 8 hours.)

MAKES ABOUT 1/2 Cup.

15 calories per tablespoon; 1 gram protein; 1 gram fat (0.1 gram saturated fat); 1
gram carbohydrate; 10 mg sodium; 0 mg cholesterol; 0 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Basil-Marinated Tomatoes

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 6 Preparation Time :0:00
Categories : Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
6 tomato slices -- 1/4 inch thick
6 thin red onion slices
1 tablespoon thinly sliced fresh basil
2 tablespoons nonfat italian-style salad dressing

Place tomato slices in shallow dish; top each with an onion slice. Pour salad
dressing over tomato and onion. Cover and refrigerate 1 hour.

Per serving (1/4 cup): About 57 cal, 2g pro, 13 g car, 0 g fat, 0% cal from fat, 0
mg chol, 77 mg sod, 3 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

- - - - - - - - - - - - - - - - - -
* Exported from MasterCook *

Basil-Red Pepper Muffins

Recipe By : Betty Crocker's Low-Fat


Serving Size : 12 Preparation Time :0:00
Categories : Muffins

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup skim milk
1/3 cup olive oil
2 egg whites or
1/4 cup cholesterol-free egg product
2 cups all-purpose flour
1/3 cup chopped red bell pepper
1/4 cup chopped green onions (with
tops)
2 tablespoons chopped fresh or
1 teaspoon dried basil
1 tablespoon sugar
3 teaspoons baking powder
1/2 teaspoon salt
1/8 teaspoon pepper

Heat oven to 400 degrees. Spray 12 medium muffin cups, 2-1/2 X 1-1/4
inches, with nonstick cooking spray. Beat milk, oil and egg whites in
large bowl, using fork. Stir in remaining ingredients just until flour is
moistened. Divide batter among muffin cups. Bake 18 to 20 minutes or until
golden brown. Immediately remove muffins from pan.
MICROWAVE DIRECTIONS: Place 6 paper baking cups in microwavable muffin
ring. Prepare batter as directed. Fill each muffin cup with scant 1/4 cup
batter. Microwave uncovered on high 3 to 5 minutes, rotating ring 1/4 turn
every minute, until tops are almost dry and wooden pick inserted in
centers comes out clean. (Parts of muffins may appear slightly moist but
will continue to cook while standing.) Immediately remove muffins from
ring. Let stand uncovered on wire rack 2 minutes. Repeat with remaining
batter. 12 MUFFINS.

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

* Exported from MasterCook *

Basque Roasted Tomato Soup

Recipe By : Eating Well, October 1997


Serving Size : 8 Preparation Time :0:00
Categories : Soups & Stews First Course

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 pounds large plum tomatoes
2 tablespoons olive oil
1 teaspoon granulated sugar
1 small dried chiles -- broken, up to 2
--or 1/4 teaspoon crushed red pepper
2 onions
--very finely chopped
2 large clov garlic
--crushed and peeled
1 1/2 teaspoons paprika
--preferably spanish
1 tablespoon chopped fresh oregano
--or 1 teaspoon dried oregano
28 ounces italian plum tomatoes
--well drained and chopped
--reserve liquid
6 cups reduced-sodium chicken broth -- defatted
salt & freshly ground black pepper -- to taste
8 large shrimp -- optional
--1/2 pound
2 tablespoons snipped fresh chives
--or slivered basil leaves
garlic crostini
--see recipe

1. Preheat oven to 225�F. Lightly oil a large baking sheet with sides or coat it
with nonstick spray.

2. Cut fresh tomatoes in half lengthwise. Arrange, cut-side down, in a single


layer on prepared baking sheet. Drizzle with 1 tablespoon oil and sprinkle with
sugar. Roast for 3 hours, or until very soft and wrinkled. Let cool and set aside.

3. Meanwhile, in a Dutch oven or soup pot, heat remaining 1 tablespoon oil and
dried chilies (or crushed red pepper) over medium-low heat. Add onions and garlic
and cook, stirring, until lightly browned, 10 to 12 minutes. Add paprika and
oregano and cook, stirring, for 1 minute more.

4. Add canned tomatoes and chicken broth. Bring to a boil, reduce heat to low and
simmer, partially covered, for 25 minutes. Remove from heat and let cool.

5. Strain soup into a bowl; transfer solids to a food processor or blender. Puree
until smooth, adding a little broth if necessary. Return puree and broth to pot.
Whisk to combine.

6. Using a food mill, puree reserved roasted tomatoes. (Alternatively, slip off
skins, puree in a food processor and strain through a coarse sieve.) Add puree to
soup. (If the soup is too thick, add a little of the reserved canned tomato
liquid.) Season with salt and pepper.

7. If using shrimp, cook in a large saucepan of boiling salted water until they
just turn pink, 1 to 2 minutes. Drain and let cool. Peel shrimp and cut in half
lengthwise.

8. Ladle into warmed soup bowls and garnish with shrimp, if using, and chives (or
basil). Serve immediately, with Garlic Crostini.

MAKES 9 CUPS, FOR 8 FIRST-COURSE SERVINGS.

210 calories per serving; 6 grams protein; 6 grams fat (0.8 gram saturated fat);
32 grams carbohydrate; 765 mg sodium; 4 mg cholesterol; 4 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Basque Roasted Tomato Soup2

Recipe By : Eating Well, October 1997


Serving Size : 8 Preparation Time :0:00
Categories : Soups & Stews First Course

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 pounds large plum tomatoes
2 tablespoons olive oil
1 teaspoon granulated sugar
1 small dried chiles -- broken, up to 2
--or 1/4 teaspoon crushed red pepper
2 onions
--very finely chopped
2 large clov garlic
--crushed and peeled
1 1/2 teaspoons paprika
--preferably spanish
1 tablespoon chopped fresh oregano
--or 1 teaspoon dried oregano
28 ounces italian plum tomatoes
--well drained and chopped
--reserve liquid
6 cups reduced-sodium chicken broth -- defatted
salt & freshly ground black pepper -- to taste
8 large shrimp -- optional
--1/2 pound
2 tablespoons snipped fresh chives
--or slivered basil leaves
garlic crostini
--see recipe

1. Preheat oven to 225�F. Lightly oil a large baking sheet with sides or coat it
with nonstick spray.

2. Cut fresh tomatoes in half lengthwise. Arrange, cut-side down, in a single


layer on prepared baking sheet. Drizzle with 1 tablespoon oil and sprinkle with
sugar. Roast for 3 hours, or until very soft and wrinkled. Let cool and set aside.

3. Meanwhile, in a Dutch oven or soup pot, heat remaining 1 tablespoon oil and
dried chilies (or crushed red pepper) over medium-low heat. Add onions and garlic
and cook, stirring, until lightly browned, 10 to 12 minutes. Add paprika and
oregano and cook, stirring, for 1 minute more.
4. Add canned tomatoes and chicken broth. Bring to a boil, reduce heat to low and
simmer, partially covered, for 25 minutes. Remove from heat and let cool.

5. Strain soup into a bowl; transfer solids to a food processor or blender. Puree
until smooth, adding a little broth if necessary. Return puree and broth to pot.
Whisk to combine.

6. Using a food mill, puree reserved roasted tomatoes. (Alternatively, slip off
skins, puree in a food processor and strain through a coarse sieve.) Add puree to
soup. (If the soup is too thick, add a little of the reserved canned tomato
liquid.) Season with salt and pepper.

7. If using shrimp, cook in a large saucepan of boiling salted water until they
just turn pink, 1 to 2 minutes. Drain and let cool. Peel shrimp and cut in half
lengthwise.

8. Ladle into warmed soup bowls and garnish with shrimp, if using, and chives (or
basil). Serve immediately, with Garlic Crostini.

MAKES 9 CUPS, FOR 8 FIRST-COURSE SERVINGS.

210 calories per serving; 6 grams protein; 6 grams fat (0.8 gram saturated fat);
32 grams carbohydrate; 765 mg sodium; 4 mg cholesterol; 4 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Bean And Vegetable M�lange

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 6 Preparation Time :0:40
Categories : Beans & Legumes Vegetarian

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
nonstick cooking spray
1 1/2 cups chopped onion
4 garlic cloves -- minced
3 cups broccoli florets
--and sliced stalks
15 1/2 ounces canned chickpeas -- drained & rinsed
15 ounces canned black beans -- drained & rinsed
14 1/2 ounces diced tomatoes -- undrained
2 cups sliced mushrooms
1 teaspoon italian seasoning
3/4 teaspoon dried oregano leaves
1/2 teaspoon dried thyme leaves
salt -- to taste
pepper -- to taste
4 cups warm cooked rice
1. Coat bottom of large skillet with cooking spray; place over medium heat until
hot. Saut� onion and garlic about 5 minutes, until tender. Add broccoli; cook,
covered, over medium heat 5 minutes.

2. Stir in chickpeas, beans, tomatoes, mushrooms, Italian seasoning, oregano and


thyme. Heat to boiling. Reduce heat and simmer, covered, 8 to 10 minutes, until
broccoli is tender.

3. Season to taste with salt and pepper. Serve over rice.

Per serving: About 405 calories, 17g protein, 81g carbohydrate, 2g fat, 5%
calories from fat, 0mg cholesterol, 244mg sodium 11g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Bean-Tortilla Pinwheels

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 48 Preparation Time :0:00
Categories : Appetizers Brunches & Entertaining

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
8 corn tortillas
--6 inches diameter
1 cup nonfat black bean or pink bean dip

1.To soften tortillas, stack 4 tortillas and wrap in damp paper towel. Microwave
on High (100% power) for 20 seconds. Or preheat oven to 300�F, wrap tortillas in
foil and bake 10 minutes.

2. Spread 2 tablespoons bean dip on each tortilla; roll up tightly. Evenly place
toothpicks through rolls, using 6 toothpicks per tortilla. Carefully cut between
toothpicks to get 6 round pinwheels per tortilla. Serve immediately.

Variations: To make nacho pinwheels, substitute 1 cup nonfat nacho dip for bean
dip. Prepare as directed. To make bean and nacho pinwheels, replace 1/2 cup bean
dip with 1/2 cup nonfat nacho dip. Prepare as directed.

Makes 48 appetizers. Preparation time: About 20 minutes.

Per serving: About 14 cal, 1 g pro, 2 g car, 0 g fat, 0% cal from fat, 0 mg chol,
53 mg sodium, 0 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>


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

* Exported from MasterCook *

Beef Barley Stew

Recipe By : Betty Crocker's Low-Fat


Serving Size : 6 Preparation Time :0:00
Categories : Main Dishes Beef
Soups & Stews

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 pound extra-lean ground beef
1/2 cup chopped onion (about 1
1 medium )
2 cups beef broth
2/3 cup uncooked barley
2 teaspoons chopped fresh or
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon pepper
1 can whole tomatoes -- (16 ounces)
undrained
1 can sliced water -- (8 ounces)
chestnuts -- undrained
1 package frozen -- (10 ounces)
mixed vegetables

Heat oven to 350 degrees. Spray 10-inch nonstick skillet with nonstick
cooking spray. Cook ground beef and onion in skillet over medium heat,
stirring occasionally, until beef is brown; drain. Mix beef mixture and
remaining ingredients except frozen mixed vegetables in 3-quart casserole;
break up tomatoes. Cover and bake 30 minutes. Stir in mixed vegetables.
Cover and bake 30 to 40 minutes longer or until barley is done. 6
SERVINGS (ABOUT 1-1/3 CUPS EACH).

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

NOTES : easy

* Exported from MasterCook *

Beef Barley Stew2

Recipe By : Betty Crocker's Low-Fat


Serving Size : 6 Preparation Time :0:00
Categories : Main Dishes Beef
Soups & Stews

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 pound extra-lean ground beef
1/2 cup chopped onion (about 1
1 medium )
2 cups beef broth
2/3 cup uncooked barley
2 teaspoons chopped fresh or
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon pepper
1 can whole tomatoes -- (16 ounces)
undrained
1 can sliced water -- (8 ounces)
chestnuts -- undrained
1 package frozen -- (10 ounces)
mixed vegetables

Heat oven to 350 degrees. Spray 10-inch nonstick skillet with nonstick
cooking spray. Cook ground beef and onion in skillet over medium heat,
stirring occasionally, until beef is brown; drain. Mix beef mixture and
remaining ingredients except frozen mixed vegetables in 3-quart casserole;
break up tomatoes. Cover and bake 30 minutes. Stir in mixed vegetables.
Cover and bake 30 to 40 minutes longer or until barley is done. 6
SERVINGS (ABOUT 1-1/3 CUPS EACH).

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

NOTES : easy

* Exported from MasterCook *

Beef Burger With A Twist

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 6 Preparation Time :0:00
Categories : Sandwiches

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 pound extra-lean ground beef
1/3 cup sweet vermouth
1/4 cup lightly packed fresh basil -- minced
1/4 cup red onion -- minced
1/3 cup unseasoned bread crumbs
8 sun-dried tomatoes
--soaked in hot water about 3 minutes
--until softened -- finely minced
2 tablespoons nonfat italian salad dressing
2 teaspoons garlic salt
vegetable oil
--for brushing on grill
6 hamburger buns
--or rolls
6 slices red onion -- optional
basil leaves -- optional

1. Prepare grill according to manufacturer's instructions. In medium bowl, combine


all ingredients. Shape mixture into 6 patties.

2. Brush the grill with vegetable oil. Grill burgers 5 to 8 minutes on each side,
or until cooked through.

3. Serve on hamburger buns. Top with red onion and basil, if desired.

Per serving: About 633 cal, 36g pro, 71g car, 24g fat, 34% cal from fat, 78mg
chol, 2,631 mg sod, 10g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Beef in Mushroom Sauce

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Main Dishes Beef

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 3/4 pound lean beef boneless round
steak -- about 1/2-inch
thick
2 1/2 cups sliced fresh mushrooms
-- (about 8 ounces)
1/2 cup chopped onion (about 1
1 medium )
1 clove garlic -- finely chopped
1/4 cup dry red wine
2 tablespoons cornstarch
1 can condensed -- (10-1/2 ounces)
beef broth
1/8 teaspoon pepper
3/4 cup plain nonfat yogurt
2 cups hot cooked rice or
cholesterol-free noodles
2 tablespoons chopped fresh parsley

Trim fat from beef steak. Cut beef with grain into 2-inch strips. Cut
strips diagonally across grain into 1/4-inch slices. (For ease in cutting,
partially freeze beef about 1-1/2 hours.)
Spray 10-inch nonstick skillet with nonstick cooking spray. Heat over
medium-high heat. Stir beef, mushrooms, onion and garlic into skillet.
Cook uncovered about 4 minutes, stirring frequently, until beef is no
longer pink. Stir in wine. Heat to boiling; reduce heat. Cover and simmer
10 minutes. Stir cornstarch into broth until dissolved. Stir into beef
mixture. Cook over medium-high heat, stirring frequently, until thickened,
about 2 minutes; remove from heat. Stir in pepper and yogurt. Heat to
boiling; reduce heat. Cover and simmer 30 minutes, stirring occasionally,
until beef is tender. Serve over rice. Sprinkle with parsley. 4 SERVINGS
(ABOUT 1 CUP BEEF MIXTURE AND 1/2 CUP NOODLES EACH).

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

NOTES : easy

* Exported from MasterCook *

Beef Paillard

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Main Dishes Beef

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 one-pound lean beef boneless
sirloin steak
1/4 teaspoon salt
1/4 teaspoon cracked black pepper
2 teaspoons vegetable oil
1 tablespoon lemon juice
2 tablespoons chopped fresh parsley

Trim fat from beef steak. Cut beef into 4 pieces. Flatten each piece beef
to 1/4-inch thickness between waxed paper or plastic wrap. Sprinkle with
salt and pepper.
Heat 1 teaspoon oil in 10-inch nonstick skillet over medium-high heat. Add
2 pieces beef. Cook 1 minute; turn. Sprinkle with half of the lemon juice.
Cook about 1 minute longer or until desired doneness. Add remaining 1
teaspoon oil to skillet. Repeat with remaining 2 pieces beef and lemon
juice. Sprinkle with parsley. 4 SERVINGS.

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

NOTES : easy
* Exported from MasterCook *

Beef Stew

Recipe By : Low-Fat Meals, Woman's Day, 4/96


Serving Size : 6 Preparation Time :0:00
Categories : Soups & Stews Beef
Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 pounds medium new potatoes -- scrubbed
2 1/2 pounds beef stew meat
--cut into 1-inch cubes
--trimmed of excess fat
3 medium onions -- quartered
1 tablespoon minced garlic
1/2 pound mushrooms -- quartered
14 ounces tomatoes -- coarsely chopped
1/2 cup beef stock
1 tablespoon worcestershire sauce
2 bay leaves
1 1/2 teaspoon dried oregano
1 teaspoon dry mustard
1 cup frozen green beans -- thawed
1/4 cup finely chopped fresh parsley
salt -- to taste
freshly ground pepper -- to taste

1. Coarsely chop 4 potatoes. Place chopped and whole potatoes, beef, onions,
garlic, mushrooms, tomatoes, beef stock, Worcestershire sauce, bay leaves, oregano
and mustard in pressure cooker. Stir well to blend, making sure that some of the
liquid has seeped down to the bottom. Lock the lid in place and, over high heat,
bring to high pressure.

2. Adjust heat to maintain high pressure; cook for 16 minutes. Let pressure drop
naturally about 10 minutes. Do not use a quick-release method. Remove lid, tilting
it away from you to allow any excess steam to escape. Test beef for doneness. If
it is not sufficiently tender, lock lid back into place and return to high
pressure a few more minutes. Let pressure drop naturally.

3. Stir in the green beans and parsley. Add salt and pepper to taste, and continue
simmering, stirring occasionally, until green beans are cooked, about 4 to 5
minutes. Remove bay leaves and adjust seasonings.

Makes 6 servings. Preparation Time: About 20 minutes. Cooking Time: About 25


minutes.

Per serving: About 510 cal, 45 g pro, 33 g car, 22 g fat, 38% cal from fat, 113 mg
cholesterol, 571 mg sod, 6 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>


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

* Exported from MasterCook *

Beef Stew2

Recipe By : Low-Fat Meals, Woman's Day, 4/96


Serving Size : 6 Preparation Time :0:00
Categories : Soups & Stews Beef
Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 pounds medium new potatoes -- scrubbed
2 1/2 pounds beef stew meat
--cut into 1-inch cubes
--trimmed of excess fat
3 medium onions -- quartered
1 tablespoon minced garlic
1/2 pound mushrooms -- quartered
14 ounces tomatoes -- coarsely chopped
1/2 cup beef stock
1 tablespoon worcestershire sauce
2 bay leaves
1 1/2 teaspoon dried oregano
1 teaspoon dry mustard
1 cup frozen green beans -- thawed
1/4 cup finely chopped fresh parsley
salt -- to taste
freshly ground pepper -- to taste

1. Coarsely chop 4 potatoes. Place chopped and whole potatoes, beef, onions,
garlic, mushrooms, tomatoes, beef stock, Worcestershire sauce, bay leaves, oregano
and mustard in pressure cooker. Stir well to blend, making sure that some of the
liquid has seeped down to the bottom. Lock the lid in place and, over high heat,
bring to high pressure.

2. Adjust heat to maintain high pressure; cook for 16 minutes. Let pressure drop
naturally about 10 minutes. Do not use a quick-release method. Remove lid, tilting
it away from you to allow any excess steam to escape. Test beef for doneness. If
it is not sufficiently tender, lock lid back into place and return to high
pressure a few more minutes. Let pressure drop naturally.

3. Stir in the green beans and parsley. Add salt and pepper to taste, and continue
simmering, stirring occasionally, until green beans are cooked, about 4 to 5
minutes. Remove bay leaves and adjust seasonings.

Makes 6 servings. Preparation Time: About 20 minutes. Cooking Time: About 25


minutes.

Per serving: About 510 cal, 45 g pro, 33 g car, 22 g fat, 38% cal from fat, 113 mg
cholesterol, 571 mg sod, 6 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>


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

* Exported from MasterCook *

Beet Salad

Recipe By : Eating Well, September 1997


Serving Size : 4 Preparation Time :0:00
Categories : Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 medium beets -- scrubbed
--root ends and
--1 inch of stems left intact
--3/4 pound
1/3 cup walnuts
1 bunch watercress or arugula -- trimmed
--about 5 cups
1/2 cup curry vinaigrette
--see recipe
1 golden delicious apple -- quartered
--cored and thinly sliced
1 stalk celery -- thinly sliced
1/4 cup raisins

1. In a large pot, steam beets until tender, about 30 minutes. 2. In a small dry
skillet, toast walnuts over low heat, stirring, until fragrant, about 5 minutes
(or toast in a toaster oven). Let cool; coarsely chop. Set aside. 3. When beets
are done, slip off skins under running water. Cut beets into wedges and set aside.
4. In a large shallow serving bowl, toss watercress (or arugula) with one-third of
the vinaigrette. 5. In a bowl, toss apple, celery and reserved walnuts with half
of the remaining vinaigrette. Mound in center of greens. Make a well in the apple
mixture. 6. In the bowl, toss raisins and reserved beets with remaining
vinaigrette. Arrange in the center of the apple mixture. Serve immediately.

MAKES 4 SERVINGS.

225 calories per serving; 5 grams protein; 13 grams fat(1 gram saturated fat); 25
grams carbohydrate; 210 mg sodium; 0 mg cholesterol; 6 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Bell Pepper Nachos


Recipe By : Betty Crocker's Low-Fat
Serving Size : 6 Preparation Time :0:00
Categories : Appetizers Brunches & Entertaining
Tex-Mex

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 green bell pepper -- seeded and cut
into 6 strips
1/2 red bell pepper -- seeded and cut
into 6 strips
1/2 yellow bell pepper -- seeded and cut
into 6 strips
1/2 cup salsa
2 tablespoons sliced ripe olives
3 tablespoons shredded part-skim
mozzarella cheese

Cut bell pepper strips crosswise in half. Place on ungreased broilerproof


pie plate, 9 X 1-1/4 inches. Top with salsa, olives and cheese.
Set oven control to broil. Broil with top 3 to 4 inches from heat about 3
minutes or until cheese is melted. 6 SERVINGS (6 NACHOS EACH)
MICROWAVE DIRECTIONS: Place bell pepper pieces on microwavable plate. Top
with salsa, olives and cheese. Cover with waxed paper and microwave on
high 1 minute 30 seconds to 2 minutes, rotating plate 1/4 turn after 1
minute, until cheese is melted.

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

NOTES : easy

* Exported from MasterCook *

Bell Pepper Spread

Recipe By : Betty Crocker's Low-Fat


Serving Size : 32 Preparation Time :0:00
Categories : Appetizers

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 cup finely chopped red bell pepper
-- (about 1 medium)
3/4 cup finely chopped yellow bell
pepper (about 1 medium)
1/2 cup part-skim ricotta cheese
1/4 cup chopped fresh parsley
2 tablespoons chopped fresh or
2 teaspoons dried basil
4 drops red pepper sauce
1/2 package Neufchatel -- (8-ounce size)
cheese

Mix all ingredients in medium bowl. Serve with Spicy Tortilla Chips or
cracker if desired. ABOUT 2 CUPS SPREAD.

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

* Exported from MasterCook *

Berries In Champagne Jelly

Recipe By : Eating Well, September 1997


Serving Size : 6 Preparation Time :0:00
Categories : Fruits Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
***CHAMPAGNE JELLY***
1 envelope unflavored gelatin -- plus 1 teaspoon
1 cup cold water
3/4 cup granulated sugar -- plus 2 tablespoons
1 bottle -- (750 ml) dry
-- champagne, at room
-- temperature
--or other sparkling wine
***BERRIES***
1 1/2 pints mixed berries
--such as blackberries
--blueberries and raspberries
2 tablespoons granulated sugar

TO MAKE CHAMPAGNE JELLY: 1. In a nonreactive 3-quart saucepan, sprinkle gelatin


over water; let stand for 2 minutes. Add sugar. Heat over low heat, stirring,
until sugar dissolves, 2 to 3 minutes. Remove from heat and slowly stir in
Champagne. 2. Pour into an 8-by-11-inch nonreactive dish; cover and chill for at
least 6 hours or overnight. (Jelly will be softly set.)

TO PREPARE BERRIES & FINISH DESSERT: 1. In a medium bowl, gently mix berries and
sugar. Let stand at room temperature for 2 hours. 2. To serve, break up jelly with
a rubber spatula. Layer jelly alternately with berries in 6 tall dessert glasses,
ending with berries. Drizzle any berry juices over the top. (The dessert will
keep, covered, in tile refrigerator for up to 2 hours.)

Developed by: L1NDSEY SHERE, CHEZ PANISSE, 1517 Shattuck Avenue, Berkeley,
California, (510)548-5525/(510)548-5049.

MAKES 6 SERVINGS.

200 calories per serving; 2 grams protein; 0 grams fat; 43 grams carbohydrate; 5
grams alcohol; 0 mg sodium; 0 mg cholesterol; 4 grams fiber.
Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Berries With Yogurt-Citrus Sauce

Recipe By : Low-Fat Meals, Woman's Day, 4/96


Serving Size : 4 Preparation Time :0:00
Categories : Fruits Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups frozen raspberries
--blackberries and/or blueberries
1 cup plain yogurt
1/4 cup honey
1/2 teaspoon finely shredded lemon peel
1/2 teaspoon finely shredded lime peel
2 teaspoons freshly squeezed lemon juice
2 teaspoons freshly squeezed lime juice
1 cup green grapes
4 piece es biscotti
--vanilla cookie or shards
--of waffle cone

1. Partially thaw berries so that ice crystals remain. Divide among 4 goblets or
parfait glasses.

2. In medium bowl, combine yogurt, honey, lemon and lime peel, and lemon and lime
juice. Spoon sauce over berries. Garnish with grapes and cookies or cone shards.

Makes 4 servings. Preparation time: About 20 minutes.

Per serving: About 161 cal, 4 g pro, 38 g car, 1 g fat, 7% cal from fat, 2 mg
cholesterol, 59 mg sod, 9 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Berry Cheesecake

Recipe By : Low-Fat Meals, Woman's Day, 4/96


Serving Size : 10 Preparation Time :0:00
Categories : Cheesecakes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
24 ounces fat-free cream cheese -- softened
3/4 cups granulated sugar
3/4 teaspoons almond or vanilla extract
3 eggs
nonstick cooking spray
1/3 cup graham cracker crumbs
1 1/2 cup sliced strawberries
--raspberries or blueberries
2 tablespoons melted strawberry jelly -- optional

1. Preheat oven to 325�F. With electric mixer on medium speed, beat cream cheese,
sugar and almond extract until well blended. Add eggs; mix just until blended. Do
not overbeat after adding eggs.

2. Spray 9-inch pie plate with nonstick cooking spray; sprinkle bottom with
crumbs. Pour cream cheese mixture into pie plate.

3. Bake until center is almost set, about 45 minutes. Cool.

4. Refrigerate at least 3 hours, or overnight. Top with berries; drizzle with


strawberry jelly.

Makes 10 servings. Preparation time: About 10 minutes. Cooking time: About 45


minutes. Chilling time: About 3 hours or overnight.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Berry Rich Muffins

Recipe By : Eating Well, October 1996


Serving Size : 12 Preparation Time :0:00
Categories : Muffins

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup all-purpose white flour
1 cup whole-wheat flour
1/4 cup nonfat dry milk
1 teaspoon baking powder
1 teaspoon salt
1/2 teaspoon baking soda
1 large egg
1 large egg white
3/4 cups packed light brown sugar
1 cup buttermilk
1/4 cup canola oil
1 1/2 teaspoon grated lemon
--or orange zest
1 teaspoon pure vanilla extract
1 1/2 cup mixed fresh berries
--and/or frozen
--such as blueberries -- raspberries
--or blackberries
1/4 cup dried blueberries
---or dried cherries
1 tablespoon sugar

1. Preheat oven to 400�F. Lightly oil 12 muffin cups or coat with nonstick cooking
spray.

2. In a mixing bowl, whisk together white flour, whole-wheat flour, nonfat dry
milk, baking powder, salt and baking soda. Set aside.

3. In a medium bowl, whisk egg and egg white until frothy. Add brown sugar and
whisk until smooth. Add buttermilk, oil, lemon or orange zest and vanilla and
whisk until blended.

4. Make a well in the center of the dry ingredients. Add the wet ingredients; stir
with a rubber spatula just to moisten the dry ingredients. Gently stir in flesh
and/or frozen berries and dried berries.

5. Spoon the batter into the prepared muffin cups and sprinkle sugar over the
tops. Bake for 20 to 25 minutes, or until the tops spring back when touched
lightly. Cool on a wire rack.

Makes 1 dozen muffins.

205 calories per muffin: 4 grams protein, 6 grams fat(1 gram saturated fat), 34
grams carbohydrate; 275 mg sodium; 19 mg cholesterol; 2 grams fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Berry-Chocolate Shortcakes

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 8 Preparation Time :0:00
Categories : Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 cups sliced fresh strawberries
1/4 cup granulated sugar
2 tablespoons orange-flavored liqueur
--or orange juice
nonstick cooking spray
1 1/2 cup flour
1/2 cup wheat germ
1/3 cup unsweetened cocoa powder
1/3 cup granulated sugar
1 1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt -- optional
1/4 cup (1/2 stick) margarine -- chilled
2/3 cups low-fat buttermilk
vanilla nonfat or low-fat yogurt -- optional
confectioners' sugar

1. Combine strawberries, sugar and liqueur in medium bowl; mix gently. Cover and
refrigerate up to 4 hours.

2. Preheat oven to 425�F. Lightly coat cookie sheet with cooking spray. In large
bowl, combine flour, wheat germ, cocoa, sugar, baking powder, baking soda and
salt; mix well. Cut in margarine with pastry blender or two knives until mixture
resembles coarse crumbs. Add buttermilk, mix with fork just until dry ingredients
are moistened. Do not overmix.

3. Turn dough out onto lightly floured surface; knead gently six to eight times.
Pat or roll out to 1/2-inch thickness. Cut with floured 3-inch heart-shaped or
round biscuit cutter. Place on prepared cookie sheet.

4. Bake shortcakes 10 minutes, or until tops spring back when lightly touched.
Cool slightly on wire rack.

5. To serve, split each shortcake in half horizontally; spoon strawberries and, if


desired, yogurt over bottom haves; cover with shortcake tops. Sprinkle lightly
with confectioners' sugar.

Per serving: About 290 cal, 7 g pro, 49 g car, 8 g fat, 24% cal from fat, 0 mg
chol, 240 mg sod, 6 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Bistro Turkey Sandwich

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 5 Preparation Time :0:00
Categories : Sandwiches Turkey

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
--tarrogon-mustard mayonnaise--
1/3 cup low-fat mayonnoise
1 tablespoon dijon-style mustard
1 tablespoon minced shallot
2 chopped gherkin pickles
1 teaspoon minced fresh tarragon
--sandwich--
1 pound skinless boneless turkey breast cutlets
--fresh -- thinly sliced
2 teaspoons canola oil
salt and freshly ground pepper -- to taste
5 slices low-fat ham
5 slices low-fat swiss cheese
5 hardralls
1 small head bibb lettuce

1. Prepare grill according to manufacturer's instructions. Prepare Tarragon


Mustard Mayonnaise; set aside.

2. Rub cutlets with oil and season to taste with salt and pepper. Grill cutlers 2
minutes on one side. Turn over; layer ham and cheese on top. Continue cooking 2
minutes longer, or until cheese is melted and turkey is cooked through.

3. Meanwhile, split rolls and toast lightly on edge of grill. Spread each roll
with Tarragon-Mustard Mayonnaise.

4. To serve, place a lettuce leaf and cutlet on each roll bottom; top with upper
halves of rolls.

Tarragon-Mustard Mayonnaise

In small bowl, stir together all ingredients, combining well. Makes about 1/2 cup.

Per serving: About 425 cal, 40 g pro, 35 g car, 13 g fat, 28% cal from fat, 66 mg
chol, 2,257 mg sod, 0 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Black Bean And Corn Chili

Recipe By : Low-Fat Meals, Woman's Day, 4/96


Serving Size : 4 Preparation Time :0:00
Categories : Beans & Legumes Chili
Main Dishes Vegetarian

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
16 ounces mild picante sauce
15 ounces black beans -- drained and rinsed
8 ounces tomato sauce
1 cup frozen corn
1/2 teaspoon ground cumin
1 cup reduced-fat shredded cheddar cheese
--or taco cheese
2 tablespoons low-fat sour cream -- optional

In medium saucepan, combine picante sauce, beans, tomato sauce, corn and cumin.
Bring to boil; reduce heat; simmer 5 minutes. Divide among serving bowls; top with
cheese and sour cream.

Makes 4 servings. Preparation time: About 5 minutes. Cooking Time: About 10


minutes.

Per serving: About 291 cal, 19 g pro

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Black Bean Dip

Recipe By : Betty Crocker's Low-Fat


Serving Size : 32 Preparation Time :0:00
Categories : Tex-Mex Beans & Legumes
Brunches & Entertaining Appetizers
Dips

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon chopped green chilies
1/4 cup chopped onion (about 1 small)
1 clove garlic -- crushed
1 can black beans -- (15 ounces)
drained
1/2 cup plain nonfat yogurt
1/2 teaspoon ground cumin
1/4 teaspoon salt

Place chilies, onion, garlic and beans in blender or food processor. Cover
and blend or process until almost smooth. Stir in yogurt, cumin and salt.
Serve cold, or heat in 1-1/2-quart saucepan over medium heat, stirring
frequently, until hot. Serve with chips or crackers. ABOUT 2 CUPS DIP.
MICROWAVE DIRECTIONS: Place dip in 1-1/2-quart microwavable casserole.
Microwave uncovered on high 3 to 4 minutes, stirring every minute, until
hot.
Make your own low-fat chips easily from pita breads. Heat oven to 400
degrees. Cut around outside edges of pita breads to separate layers. Cut
each layer into 8 wedges. Place wedges on ungreased cookie sheet. Bake 8
to 10 minutes or until light brown and crisp.
- - - - - - - - - - - - - - - - - -

* Exported from MasterCook *

Black Bean Puree

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 4 Preparation Time :0:00
Categories : Beans & Legumes Side Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 garlic clove
1 small onion -- chopped
1 habanero -- chopped
--or jalapeno chili pepper
1 cup black beans
--canned or cooked
1 cup chicken stock
salt -- to taste
black pepper -- to taste

1. Saute garlic, onion and chili pepper until soft. Add beans and stock. Cook 15
minutes.

2. In blender, process mixture until smooth. Season with sat and pepper to taste.

Makes 4 servings. Preparation time: About 10 minutes. Cooking time: 20 minutes.

Per serving: About 104 cal, 7 g pro, 16 g car, 1 g fat, 9% cal from fat, 1 mg
chol, 696 mg sod, 6 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Black Bean Salad

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Beans & Legumes Salads
Tex-Mex

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Chili Dressing
1 cup frozen whole kernel corn
thawed
1 cup diced jicama
3/4 cup chopped seeded tomato
-- (about 1 medium)
2 green onions (with tops) -- sliced
2 cans black beans -- (15 ounces each)
rinsed and drained
CHILI DRESSING
1/4 cup red wine vinegar
2 tablespoons vegetable oil
1/2 teaspoon chili powder
1/4 teaspoon ground cumin
1 small clov garlic -- crushed

Toss all ingredients in large glass or plastic bowl. Cover and refrigerate
at least 2 hours, stirring occasionally. 4 SERVINGS (ABOUT 1 CUP EACH).
CHILI DRESSING
Mix all ingredients.

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

* Exported from MasterCook *

Black Bean Salad With Smoked Mozzarella

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 4 Preparation Time :0:00
Categories : Salads Beans & Legumes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 corn tortillas
--6 inches diameter
--each cut into 6 wedges
1/3 cup reduced-sodium chicken broth -- defatted
--or reduced-sodium vegetable broth
3 tablespoons fresh lemon iuice
1 tablespoon tomato paste
3/4 teaspoons dried tarragon
1/2 teaspoon salt
1/4 teaspoon hot-pepper sauce
16 ounces black beans -- rinsed and drained
6 green onions -- thinly sliced
1 1/2 cup cherry tomatoes
1/3 cup chopped fresh parsley
3 ounces smoked mozzarella -- diced
1 large onion -- diced
3 cloves garlic -- minced
1 tablespoon canadian bacon -- cooked and diced

1. Preheat the oven to 400�F. Place the tortilla wedges on a baking sheet and bake
for 5 minutes, or until lightly crisp. Set aside.
2. Meanwhile, in a large bowl, whisk together broth, lemon juice, tomato paste,
tarragon, salt and pepper sauce. Add black beans, green onions, tomatoes, parsley
and mozzarella and toss to combine.

3. In large skillet, combine onion, garlic, 1/3 cup of water and bacon and cook
over medium heat, stirring occasionally, until the onion is softened and liquid
has evaporated, about 5 minutes. Add onion mixture to black bean mixture and toss
to combine.

4. Spoon mixture onto a serving platter, place tortilla wedges around the salad
and serve.

Note: The black bean misture can be tossed together 1 day ahead and refrigerated.
Try using other cheeses in this salad, such as feta or goat cheese.

Per serving: About 302 cal, 12g pro, 44g car, 7g fat, 21 % cal from fat, 20 mg
chol, 964mg sod, 13 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Black-Bean-And Corn Chili With Polenta

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 4 Preparation Time :0:00
Categories : Beans & Legumes Chili
Main Dishes Vegetarian

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
polenta
1 medium onion -- chopped
--1/2 cup
2 cloves garlic -- minced
3 fresh jalapeno peppers -- seeded and chopped
--or 1/4 cup chopped canned
--jalapeno peppers
1 tablespoon cooking oil
1 teaspoon dried oregano -- crushed
3/4 teaspoon ground cumin
14 1/2 ounces mexican-style stewed tomatoes
8 ounces reduced-sodium tomato sauce
1/2 cup beer
15 ounces black beans -- rinsed and drained
1 cup frozen whole kernel corn
1/8 teaspoon pepper
2 tablespoons freshly shredded parmesan cheese

Prepare Polenta. Cool 1 hour. Cover and chill several hours or overnight till
firm.
For chili, cook onion, garlic, and fresh jalapeno, if using, in hot oil in a large
skillet over medium-high heat till tender but not brown. Stir in oregano and
cumin; cook 1 minute more. Drain stewed tomatoes, reserving juice; set tomatoes
aside. Add reserved tomato juice, tomato sauce, and beer to onion mixture; bring
to boiling. Reduce heat; simmer, uncovered, for 5 minutes.

Coarsely chop stewed tomatoes. Add tomatoes, black beans, corn, canned jalapenos,
if using, and pepper to onion mixture. Simmer, uncovered, 15 to 20 minutes more or
till most of liquid is absorbed (mixture should be thick).

Meanwhile, remove Polenta from pan. Cut into squares; cut each square in half
diagonally. Place on a greased baking sheet. Bake, covered, in a 400�F oven for 10
to 12 minutes or till heated through.

To serve, place two Polenta triangles on each of four serving plates. Spoon chili
over top. Top with Parmesan cheese.

Makes 4 servings.

Polenta: Bring 2 1/4 cups water to boiling in a saucepan. Combine 3/4 cup yellow
cornmeal, 3/4 cup cold water, and 1/4 teaspoon salt in a small bowl. Slowly add
the cornmeal mixture to the boiling water, stirring constantly. Cook and stir till
mixture returns to boiling. Reduce heat to very low. Cover and simmer 15 minutes,
stirring occasionally. Pour hot mixture into a greased 8x8x2-inch baking pan.

Nutrition facts per serving: 326 cal,. 5 g total fat (1 g sat. fat), 2 mg
cholesterol, 855 mg sodium, 60 g carbohydrate., 9 g dietary fiber, 14 g pro. Daily
Value: 16% vitamin. A, 100% vitamin. C. 10% calcium, 25% iron.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Black-Eyed Peas And Mushroom Salad

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 4 Preparation Time :0:00
Categories : Beans & Legumes Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/3 cup fresh lemon juice
1/3 cup reduced-sodium vegetable broth
1/3 cup red wine vinegar
3 tablespoons extra-virgin olive oil
1 1/4 teaspoon salt -- divided
3/4 teaspoons freshly ground black pepper
1/2 teaspoon hot pepper sauce
1/2 pound button mushrooms -- thickly sliced
1/4 pound shiitake mushrooms -- trimmed
--thinly sliced
1 cup long-grain rice
10 ounces frozen black-eyed peas
10 ounces frozen green peas
4 green onions -- thinly sliced
8 large lettuce leaves

1. In medium bowl, combine lemon juice, broth, vinegar, oil, 1/4 teaspoon of the
salt, black pepper and hot pepper sauce. Add the button and shiitake mushrooms,
tossing to coat.

2. In a medium saucepan, bring 4 cups of water to a boil. Add rice and 1/4
teaspoon of the salt, reduce to a simmer, cover and cook 5 minutes. Add black-eyed
peas, cover and simmer about 15 minutes, until rice and black-eyed peas are
tender. Add green peas and cook until just heated through, about 30 seconds. (If
any liquid remains, drain.)

3. Add rice mixture to the bowl with the mushrooms. Stir in green onions and the
remaining 3/4 teaspoon salt. Serve at room temperature or chill for up to 8 hours.
To serve, place 2 lettuce leaves on each of four plates and top with the salad
mixture.

Per serving: About 452 cal, 16 g pro, 73 g car, 12 g fat, 24% cal from fat, 0 mg
chol, 817 mg sod, 13 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Black-Eyed Peas With Greens & Smoked Tofu

Recipe By : Eating Well, September 1997


Serving Size : 12 Preparation Time :0:00
Categories : Vegetarian Main Dishes
Beans & Legumes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 teaspoons canola oil
1 large onion -- sliced
16 ounces frozen black-eyed peas
16 ounces frozen chopped mustard greens
--or spinach
8 ounces baked seasoned and smoked tofu
--cut into 1/2-lnch dice
4 cups water
2 teaspoons hot pepper sauce
--plus more to taste
1 teaspoon salt
--plus more to taste
freshly ground black pepper -- to taste
1. In a 3-quart saucepan, heat oil over medium heat. Add onion and cook, stirring
occasionally, until well browned, about 10 minutes. 2. Stir in peas, greens, tofu,
water, hot sauce, salt and pepper; bring to a boil over high heat. Reduce heat to
low, cover and cook until greens and peas are tender, about 25 minutes. Adjust
seasoning with salt, pepper and hot sauce, if desired. Serve immediately.

MAKES 8 CUPS, FOR 6 SERVINGS.

175 calories per serving; 12 grams protein; 4 grams fat (0.3 gram saturated fat);
26 grams carbohydrate; 390 mg sodium; 0 mg cholesterol; 6 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Blackberry-Peach Crisp

Recipe By : Betty Crocker's Low-Fat


Serving Size : 8 Preparation Time :0:00
Categories : Fruits Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups blackberries*
1 tablespoon cornstarch
3 cups sliced peaches or nectarines
-- (about 3 medium)
3/4 cup packed brown sugar
1/2 cup whole wheat flour
1/2 cup regular oats
1/4 cup margarine
3/4 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
*Substitute
1 package frozen -- (16 ounces)
blackberries -- thawed, and
1 package frozen sliced -- (16 ounces)
peaches -- thawed.

Heat oven to 375 degrees. Place blackberries in large bowl. Sprinkle with
cornstarch. Toss until blackberries are coated. Carefully stir in peaches.
Place fruit in ungreased square baking dish, 8 X 8 X 2 inches. Mix
remaining ingredients. Sprinkle over fruit. Bake about 30 minutes or until
topping is golden brown and fruit is tender. 8 SERVINGS.
- - - - - - - - - - - - - - - - - -

NOTES : easy

* Exported from MasterCook *

Blue Cheese Dressing

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 20 Preparation Time :0:00
Categories : Salad Dressings

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup plain fat-free yogurt
--or light dairy sour cream
1/4 cup low-fat cottage cheese
1/4 cup fat-free mayonnaise
--or salad dressing
1/2 cup crumbled blue cheese
--2 ounces--
1 tablespoon skim milk -- optional , (up to
-- 3)

Combine yogurt or sour cream, cottage cheese, mayonnaise or salad dressing, and
1/4 cup of the crumbled blue cheese in a blender container or food processor bowl.
Cover and blend or process till smooth. Pour dressing into a bowl. Using a spoon,
stir in remaining blue cheese (do not blend or process). Cover and store in the
refrigerator for up to 1 week. If necessary before serving, stir in enough milk to
make dressing of desired consistency. Makes 20 (1-tablespoon) servings.

Nutrition facts per serving: 18 cal., 1 g total fat (1 g sat. fat), 2 mg


cholesterol, 93 mg sodium, 1 g carbohydrate., 0 g dietary fiber, 1 g pro.

Food exchanges: none.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Blue Cheese Dressing (2)

Recipe By : Eating Well, July/August 1997


Serving Size : 10 Preparation Time :0:00
Categories : Salad Dressings

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 cup crumbled blue cheese
--1 ounce
2 tablespoons reduced-fat sour cream
2 tablespoons reduced-fat mayonnaise
1/4 cup buttermilk
1 tablespoon white-wine vinegar
1 tablespoon chopped fresh parsley
1 tablespoon chopped scallions
salt & freshly ground black pepper -- to taste

In a small bowl, whisk blue cheese, sour cream and mayonnaise. Stir in buttermilk,
vinegar, parsley and scallions. Season with salt and pepper. (The dressing will
keep, revered, in the refrigerator for up to 3 days.)

Makes about 2/3 cup.

15 calories per tablespoon; 1 gram protein; 1.4 grams fat (0.8 gram saturated
fat); 1 gram carbohydrate; 75 mg sodium; 3 mg cholesterol; 0 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Blueberry Cobbler

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 8 Preparation Time :0:00
Categories : Fruits Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup sugar
3 tablespoons cornstarch
1 cup orange juice
3 1/2 cups fresh or frozen blueberries
1/2 cup all-purpose flour
1/2 cup whole wheat flour
1 1/2 teaspoon baking powder
1/3 cup skim milk
3 tablespoons margarine -- melted
--containing at least 60
--percent vegetable oil
2 teaspoons sugar
1/4 teaspoon ground cinnamon

For filling, combine 1/2 cup sugar and cornstarch in a medium saucepan. Stir in
orange juice, then add blueberries. Cook and stir till mixture is thickened and
bubbly. Keep filling hot.

For topping, combine flours and baking powder in a medium mixing bowl. Add milk
and margarine; stir just till moistened. Pat dough on a lightly floured surface
into a 7-inch-diameter circle; cut into eight wedges.
Pour hot filling into a 2-quart square baking dish or round casserole. Immediately
top with biscuit wedges. Stir together 2 teaspoons sugar and the cinnamon;
sprinkle over biscuit wedges. Bake in a 425�F oven for 20 to 25 minutes or till a
wooden toothpick inserted into biscuit wedges comes out clean. Serve warm.

Makes 8 servings.

Nutrition facts per serving: 207 cal., 5 g total fat (1 g sat. fat), 0 mg
cholesterol, 129 mg sodium, 40 g carbohydrate., 3 g dietary fiber, 3 g pro. Daily
Value: 39% vitamin. C.

Foot exchanges: 1 fruit, 2 bread, 1 fat.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Blueberry-Almond Pancake Mix

Recipe By : Eating Well, July/August 1997


Serving Size : 4 Preparation Time :0:00
Categories : Breakfast Mixes
Quick Breads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup whole-wheat flour
1/2 cup yellow cornmeal
--preferably stone-ground
3 tablespoons powdered buttermilk
2 tablespoons powdered egg whites
1 1/2 tablespoons granulated sugar
1 1/2 teaspoons baking powder
3/4 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1/2 cup dried blueberries
1/3 cup finely chopped almonds
1 tablespoon canola oil
--plus more for greasing skillet
maple syrup -- optional
1 3/4 cups water

AT HOME:

1. In an airtight plastic bag, combine flour, cornmeal, powdered buttermilk,


powdered egg whites, sugar, baking powder, baking soda, cinnamon, salt,
blueberries and almonds. Rub in 1 tablespoon oil. Seal bag.

2. Pour additional oil and syrup, if using, into small plastic bottles. Pack
bottles and a paper towel for greasing skillet in a small airtight plastic bag.

AT CAMP:

1. Pour water directly into bag of pancake mix and mix well. Let stand for 15
minutes.

2. Oil a nonstick skillet and heat over medium heat. Working in batches, spoon in
about 3 tablespoons of batter for each pancake. Cook until pancakes

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Blueberry-Almond Pancake Mix2

Recipe By : Eating Well, July/August 1997


Serving Size : 4 Preparation Time :0:00
Categories : Breakfast Mixes
Quick Breads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup whole-wheat flour
1/2 cup yellow cornmeal
--preferably stone-ground
3 tablespoons powdered buttermilk
2 tablespoons powdered egg whites
1 1/2 tablespoons granulated sugar
1 1/2 teaspoons baking powder
3/4 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1/2 cup dried blueberries
1/3 cup finely chopped almonds
1 tablespoon canola oil
--plus more for greasing skillet
maple syrup -- optional
1 3/4 cups water

AT HOME:

1. In an airtight plastic bag, combine flour, cornmeal, powdered buttermilk,


powdered egg whites, sugar, baking powder, baking soda, cinnamon, salt,
blueberries and almonds. Rub in 1 tablespoon oil. Seal bag.

2. Pour additional oil and syrup, if using, into small plastic bottles. Pack
bottles and a paper towel for greasing skillet in a small airtight plastic bag.

AT CAMP:
1. Pour water directly into bag of pancake mix and mix well. Let stand for 15
minutes.

2. Oil a nonstick skillet and heat over medium heat. Working in batches, spoon in
about 3 tablespoons of batter for each pancake. Cook until pancakes

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Blueberry-Almond Pancake Mix3

Recipe By : Eating Well, July/August 1997


Serving Size : 4 Preparation Time :0:00
Categories : Breakfast Mixes
Quick Breads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup whole-wheat flour
1/2 cup yellow cornmeal
--preferably stone-ground
3 tablespoons powdered buttermilk
2 tablespoons powdered egg whites
1 1/2 tablespoons granulated sugar
1 1/2 teaspoons baking powder
3/4 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1/2 cup dried blueberries
1/3 cup finely chopped almonds
1 tablespoon canola oil
--plus more for greasing skillet
maple syrup -- optional
1 3/4 cups water

AT HOME:

1. In an airtight plastic bag, combine flour, cornmeal, powdered buttermilk,


powdered egg whites, sugar, baking powder, baking soda, cinnamon, salt,
blueberries and almonds. Rub in 1 tablespoon oil. Seal bag.

2. Pour additional oil and syrup, if using, into small plastic bottles. Pack
bottles and a paper towel for greasing skillet in a small airtight plastic bag.

AT CAMP:

1. Pour water directly into bag of pancake mix and mix well. Let stand for 15
minutes.

2. Oil a nonstick skillet and heat over medium heat. Working in batches, spoon in
about 3 tablespoons of batter for each pancake. Cook until pancakes

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Blueberry-Lime Torte

Recipe By : Betty Crocker's Low-Fat


Serving Size : 8 Preparation Time :0:00
Categories : Fruits Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Meringue Shell
2 egg whites
1 egg
1/2 cup sugar
2/3 cup water
1/3 cup lime juice
1 envelope unflavored gelatin
1 tablespoon grated lime peel
4 egg whites
1/2 teaspoon cream of tartar
1/2 cup sugar
1 1/2 cups blueberries
MERINGUE SHELL
3 egg whites
1/4 teaspoon cream of tartar
3/4 cup sugar

Bake Meringue Shell; cool completely. Beat 2 egg whites and the egg in
medium bowl until foamy. Mix 1/2 cup sugar, the water, lime juice and
gelatin in 2-quart nonstick saucepan. Heat to boiling over medium heat,
stirring constantly. Gradually stir at least half of the hot mixture into
egg mixture. Stir into hot mixture in saucepan. Heat to boiling; remove
from heat. Stir in lime peel. Place pan in bowl of ice and water, or
refrigerate about 15 minutes, stirring occasionally, until mixture mounds
when dropped from spoon.
Beat 4 egg whites and the cream of tartar in large bowl until foamy. Beat
in 1/2 cup sugar, 1 tablespoon at a time. Continue beating until stiff and
glossy. Do not underbeat. Fold in lime mixture. Place blueberries in
shell. Spoon lime mixture over blueberries. Refrigerate about 3 hours or
until set. Garnish with lime twist and blueberries if desired. 8 SERVINGS.
MERINGUE SHELL
Heat oven to 275 degrees. Line cookie sheet with cooking parchment paper
or aluminum foil. Beat egg whites and cream of tartar in medium bowl until
foamy. Beat in sugar, 1 tablespoon at a time. Continue beating until
stiff and glossy. Do not underbeat. Shape meringue on cookie sheet into
9-inch circle with back of spoon, building up side. Bake 1 hour. Turn off
oven. Leave meringue in oven with door closed 1-1/2 hours. Finish cooling
meringue at room temperature.

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

NOTES : difficult

* Exported from MasterCook *

Bourbon-Oatmeal Pie

Recipe By : Betty Crocker's Low-Fat


Serving Size : 8 Preparation Time :0:00
Categories : Pies

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Pastry
1 cup sugar
1 cup dark corn syrup
1/4 cup margarine -- melted
2 tablespoons bourbon
1 teaspoon vanilla
1 whole egg plus
3 egg whites
1 cup regular oats
PASTRY
1 1/3 cups all-purpose flour
1/4 teaspoon salt
1/2 cup firm margarine
4 to
5 tablespoons cold water

Heat oven to 350 degrees. Prepare Pastry. Beat remaining ingredients


except oats. Stir in oats. Pour oatmeal mixture into pastry-lined pie
plate. Bake 45 to 50 minutes or until center is set. 8 SERVINGS.
PASTRY
Mix flour and salt. Cut margarine with pastry blender until particles are
size of small peas. Sprinkle in water, 1 tablespoon at a time, tossing
with fork until all flour is moistened and pastry almost cleans side of
bowl. Gather pastry into a ball. Shape into flattened round on lightly
floured cloth-covered surface.
Roll pastry 2 inches larger than inverted pie plate, 9 X 1-1/4 inches,
with floured cloth-covered rolling pin. Fold pastry into fourths; place
in plate with point in center. Unfold and ease into plate. Trim
overhanging edge of pastry 1 inch from edge of plate. Fold and roll pastry
under, even with plate; flute.
- - - - - - - - - - - - - - - - - -

* Exported from MasterCook *

Bourbon-Pecan Roast Chicken

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 6 Preparation Time :0:00
Categories : Chicken Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 whole chicken
--about 3 pounds
1/2 lemon
salt and freshly ground pepper -- to taste
3 tablespoons fresh tarragon -- chopped
--or 1 tablespoon dried tarragon
1 tablespoon fresh rosemary -- chopped
--or 1 tablespoon dried rosemary
4 whole garlic cloves -- peeled
3 small onions -- peeled
1/4 teaspoon paprika
1/4 cup broken pecans
1/2 cup bourbon -- divided

1. Preheat oven to 400�F. Wash the inside cavity and outside of the chicken and
pat dry. Rub the cavity with the cut side of half a lemon and sprinkle it with
salt and pepper. Fill cavity with the tarragon, rosemary, garlic cloves, onions
and paprika. Truss and tie chicken. Pull up skin from breast, press pecan bits
into meat; pull skin back into place.

2. Pour 1/4 cup of the bourbon over chicken and place it on its side in the oven.
Roast for 20 minutes, turn to other side, add remaining bourbon, baste and roast
another 20 minutes. Turn again, baste and roast a final 20 minutes. Chicken is
done when thigh is pierced and juices run clear.

Per Serving: About 260 cal, 23 g pro, 8 g car, 9 g fat, 41% cal from fat, 59 mg
chol, 57 mg sod, 2 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Braised Cabbage With Cranberry Beans & Rice

Recipe By : Eating Well, October 1996


Serving Size : 4 Preparation Time :0:00
Categories : Side Dishes Beans & Legumes
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon olive oil
1/2 cup chopped onions
1/2 head large green cabbage -- thinly shredded
--8 to 9 cups
28 ounces defatted reduced-sodium beef broth
--chicken or vegetable broth
--3 1/2 cups
1 pinch salt
--plus more to taste
2 cups cooked cranberry beans
--roman or red kidney beans
1 cup medium-grain rice
--preferably arborio
freshly ground black pepper -- to taste

1. In a large saucepan, heat oil over low heat. Add onions and cook, stirring
occasionally, until they are tender and translucent, about 5 minutes. (If the
onions begin to stick, add 1 to 2 tablespoons of water.)

2. Stir in shredded cabbage, 1 cup of the broth and a pinch of salt. Cover the
saucepan and cook over medium-low heat for 20 minutes.

3. Stir in beans and the remaining 2 1/2 cups broth; bring to a simmer. Add rice
and salt to taste. Reduce the heat to low, cover and cook until the rice is tender
and most of the broth has been absorbed, 15 to 20 minutes. (Add a little more
water or broth if needed.) Sprinkle with pepper before serving.

Makes about 6 cups, for 4 servings.

395 calories per serving: 16 grams protein. 6 grams fat(1.1 grams saturated fat),
73 grams carbohydrate; 605 mg sodium; 4 mg cholesterol; 4 grams fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Braised Green Beans & Bacon

Recipe By : Eating Well, November 1997


Serving Size : 12 Preparation Time :0:00
Categories : Vegetables Side Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
6 slices bacon
1 tablespoon olive oil
2 large onions -- finely chopped
6 cloves garlic -- minced
4 pounds green beans -- trimmed
29 ounces reduced-sodium chicken broth -- defatted
1 tablespoon red-wine vinegar
--plus more to taste
salt & freshly ground black pepper -- to taste

1. In a skillet over low heat, cook bacon until crisp, about 8 minutes. Transfer
to a paper towel. Crumble and set aside.

2. In a Dutch oven, heat oil over low heat. Add onions and cook, stirring, until
golden, 10 to 20 minutes. Add garlic and cook until fragrant, 1 minute more.

3. Add green beans, chicken broth and reserved bacon. Bring to a simmer, reduce
heat to low and cook, partially covered, until beans are tender, 30 to 40 minutes.

4. Remove from heat and stir in vinegar. Season with salt and pepper. (The beans
will keep, covered, in the refrigerator for up to 2 days. Reheat before serving.)

MAKES 12 CUPS, FOR 12 SERVINGS.

100 calories per serving; 4 grams protein; 3 grams fat (0.7 gram saturated fat);
15 grams carbohydrate; 230 mg sodium; 4 mg cholesterol; 3 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Braised Squash With Peppers & Hominy

Recipe By : Eating Well, November 1997


Serving Size : 6 Preparation Time :0:00
Categories : Vegetables Side Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon sunflower oil
--or other vegetable oil
2 onions -- chopped
1 butternut squash -- peeled and seeded
--cut into 1 1/4-inch chunks
--2 1/2 pounds
1 red bell pepper -- cored
--cut into large dice
2 teaspoons sweet paprika
1/2 teaspoon ground cumin
1/4 teaspoon carawayseeds
1 1/2 teaspoons all-purpose flour
1 teaspoon salt
--plus more to taste
1/4 teaspoon freshly ground black pepper
--plus more to taste
1 pinch cayenne pepper
15 ounces hominy -- drained and rinsed
2 1/2 cups water -- up to 3
4 tablespoons chopped fresh parsley
--or cilantro
2 tablespoons tomato paste
6 lime wedges

1. In a large deep skillet, heat oil over high heat. Add onions, squash, bell
pepper, paprika, cumin and caraway seeds. Cook, stirring, until onions and squash
are browned in places, about 10 minutes. Add flour, 1 teaspoon salt, 1/4 teaspoon
black pepper and cayenne; cook, stirring, for 1 minute more.

2. Stir in hominy, 2 1/2 cups water, 3 tablespoons parsley (or cilantro) and
tomato paste. Bring to a boil, reduce heat to low and simmer, covered, until
squash is tender, 25 to 30 minutes. (Add remaining 1/2 cup water if vegetables
look dry.) Adjust seasoning with salt and pepper. Garnish with remaining 1
tablespoon parsley (or cilantro). Serve with lime wedges.

MAKES 8 CUPS FOR 6 SERVINGS.

180 calories per serving; 4 grams protein; 3 grams fat (0.5 gram saturated fat);
38 grams carbohydrate; 520 mg sodium; 0 mg cholesterol; 7 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Braised Whole Red Snapper With Hot & Sour Sauce

Recipe By : Eating Well, October 1996


Serving Size : 4 Preparation Time :0:00
Categories : Fish Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 cups fish broth
--chicken or vegetable broth
--or water
6 dried shiitake mushrooms
1 whole red snapper -- gutted
--gilled and scaled
--about 2-21/2 pounds
2 tablespoons peanut oil
1/3 cup flour for dredging
1 large onion -- sliced
salt -- to taste
1 tablespoon minced fresh ginger
--or 1 teaspoon ground ginger
2 teaspoons minced garlic
1/4 teaspoon ground red pepper -- (up to 1/2)
--cayenne
2 tablespoons sherry or white wine
1/4 cup rice vinegar -- plus 1 tablespoon
--or white-wine vinegar
1 tablespoon reduced-sodium soy sauce
1 teaspoon sesame oil
2 tablespoons minced scallions -- for garnish

1. In a saucepan, heat broth or water until hot. Remove from the heat, add
mushrooms and let soak for 15 minutes. Remove the mushrooms from the broth; pull
off and discard any tough stems. Slice the caps thinly. Line a strainer with paper
towels and set it over a bowl: pour the broth through the strainer to remove any
fine grit. Set the mushrooms and broth aside.

2. With kitchen shears, snip the fins off the fish. Check to make sure that the
fish will fit in your largest nonstick skillet. If it does not, cut off the head
and tail with a large knife. Rinse the fish and blot it dry with paper towels. On
each side of the fish, cut 2 or 3 vertical gashes through the flesh down to the
center bone.

3, Preheat the skillet over medium-high heat until very hot. Add oil; when a pinch
of flour sizzles in it, dredge the fish in flour. Shake off the excess and gently
place the fish in the pan. Cook until golden brown on the underside, 3 to 5
minutes. Carefully turn the fish over and cook until browned on the second side, 3
to 5 minutes longer. Remove the fish to a plate.

4. Return the pan to the stove over medium-high heat. Add onions, sprinkle with
salt and cook, stirring, for 2 or 3 minutes. Add ginger, garlic and ground red
pepper and cook, stirring, until the onions are soft and brown, about 3 more
minutes. Add the reserved mushrooms, then stir in sherry or wine. Add 1/4 cup of
the vinegar, soy sauce and the reserved mushroom liquid. Bring to a boil and cook
for 1 minute.

5. Reduce the heat to low and return the fish to the pan. Cover and braise for 15
to 20 minutes. Check for doneness by peering into one of the slits; if the meat at
the bone is opaque, the fish is done.

6. Transfer the fish to a platter. If the braising liquid is very thin, raise the
heat to high and boil until slightly thickened. Stir in sesame oil and the
remaining 1 tablespoon vinegar. Spoon the sauce and onions over and around the
fish. Sprinkle with scallions. To serve, use a spoon to lift the flesh from the
bone.

Makes 4 servings.

325 calories per serving: 37 grams protein. 11 grams fat (1.9 grams saturated
fat). 81 grams carbohydrate; 380 mg sodium; 64 mg cholesterol; 1 gram fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *


Braised Whole Red Snapper With Hot & Sour Sauce2

Recipe By : Eating Well, October 1996


Serving Size : 4 Preparation Time :0:00
Categories : Fish Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 cups fish broth
--chicken or vegetable broth
--or water
6 dried shiitake mushrooms
1 whole red snapper -- gutted
--gilled and scaled
--about 2-21/2 pounds
2 tablespoons peanut oil
1/3 cup flour for dredging
1 large onion -- sliced
salt -- to taste
1 tablespoon minced fresh ginger
--or 1 teaspoon ground ginger
2 teaspoons minced garlic
1/4 teaspoon ground red pepper -- (up to 1/2)
--cayenne
2 tablespoons sherry or white wine
1/4 cup rice vinegar -- plus 1 tablespoon
--or white-wine vinegar
1 tablespoon reduced-sodium soy sauce
1 teaspoon sesame oil
2 tablespoons minced scallions -- for garnish

1. In a saucepan, heat broth or water until hot. Remove from the heat, add
mushrooms and let soak for 15 minutes. Remove the mushrooms from the broth; pull
off and discard any tough stems. Slice the caps thinly. Line a strainer with paper
towels and set it over a bowl: pour the broth through the strainer to remove any
fine grit. Set the mushrooms and broth aside.

2. With kitchen shears, snip the fins off the fish. Check to make sure that the
fish will fit in your largest nonstick skillet. If it does not, cut off the head
and tail with a large knife. Rinse the fish and blot it dry with paper towels. On
each side of the fish, cut 2 or 3 vertical gashes through the flesh down to the
center bone.

3, Preheat the skillet over medium-high heat until very hot. Add oil; when a pinch
of flour sizzles in it, dredge the fish in flour. Shake off the excess and gently
place the fish in the pan. Cook until golden brown on the underside, 3 to 5
minutes. Carefully turn the fish over and cook until browned on the second side, 3
to 5 minutes longer. Remove the fish to a plate.

4. Return the pan to the stove over medium-high heat. Add onions, sprinkle with
salt and cook, stirring, for 2 or 3 minutes. Add ginger, garlic and ground red
pepper and cook, stirring, until the onions are soft and brown, about 3 more
minutes. Add the reserved mushrooms, then stir in sherry or wine. Add 1/4 cup of
the vinegar, soy sauce and the reserved mushroom liquid. Bring to a boil and cook
for 1 minute.

5. Reduce the heat to low and return the fish to the pan. Cover and braise for 15
to 20 minutes. Check for doneness by peering into one of the slits; if the meat at
the bone is opaque, the fish is done.

6. Transfer the fish to a platter. If the braising liquid is very thin, raise the
heat to high and boil until slightly thickened. Stir in sesame oil and the
remaining 1 tablespoon vinegar. Spoon the sauce and onions over and around the
fish. Sprinkle with scallions. To serve, use a spoon to lift the flesh from the
bone.

Makes 4 servings.

325 calories per serving: 37 grams protein. 11 grams fat (1.9 grams saturated
fat). 81 grams carbohydrate; 380 mg sodium; 64 mg cholesterol; 1 gram fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Breakfast Bracer

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 2 Preparation Time :0:00
Categories : Breakfast

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup prune juice
1/2 cup buttermilk or yogurt
1/2 cup canned crushed pineapple
--in its own juice
--or 1 small apple -- peeled
--cored and cubed
--or 1 smell orange -- peeled
--seeded and cubed
1 tablespoon wheat germ
2 teaspoons honey
5 ice cubes -- crushed

In blender container, combine all ingredients except ice cubes. Blend until
smooth. Add ice cubes. Blend until smooth. Serve in chilled glasses.

Per serving: About 155 cal, 7 g pro, 35 g car, 1 g fat, 6% cal from fat, 2 mg
chol, 68 mg sod, 1 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

- - - - - - - - - - - - - - - - - -
* Exported from MasterCook *

Breakfast Burrito Wraps

Recipe By : Second Nature Egg Substitute Ad


Serving Size : 8 Preparation Time :0:00
Categories : Breakfast Cheese
Eggs

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
8 slices turkey bacon
1 medium onion -- chopped
1 medium red pepper -- chopped
2 cups egg substitute
8 flour tortillas
--heated per package directions
1 cup reduced-fat Monterey Jack Cheese
--Toppings-- -- optional
Fat-free sour cream
salsa
shredded lettuce
diced tomato

Cook bacon in large non-stick frying pan; drain and crumble. In same pan, cook
onion and pepper until tender, about 5 minutes. Remove and set aside. Cook eggs
over medium heat without stirring until eggs begin to set. Continue to stir
gently and allow to set until cooked. Add bacon and vegetables to eggs. Spoon
mixture onto tortillas; top with cheese. Fold or roll tortillas. Serve with
toppings, if desired.

Makes 8 servings.

Nutritional Information Per Serving: Calories 184; fat 6g; protein 17g;
carbohydrates 18g; cholesterol 15mg; sodium 527mg.

Typed by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Broccoli-Lasagne Roll-ups

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Italian Pastanoodle
Light Meals Main Dishes
Cheese

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 uncooked lasagne noodles
1 jar spaghetti sauce -- (16 ounces)
1 cup part-skim ricotta cheese
1 cup shredded part-skim mozzarella
cheese (4 ounces)
1/4 cup grated Parmesan cheese
1/2 teaspoon salt
1/2 teaspoon ground nutmeg
1/8 teaspoon pepper
1/8 teaspoon red pepper sauce
1 package frozen chopped -- (10 ounces)
broccoli -- thawed and drained

Heat oven to 350 degrees. Cook noodles as directed on package; drain.


Cover noodles with cold water. Pour 1 cup of the spaghetti sauce into
ungreased square baking dish, 8 X 8 X 2 inches. Mix remaining ingredients.
Drain noodles. Spread about 3/4 cup of the cheese mixture to edges of each
noodle. Roll up noodles. Place seam sides down on spaghetti sauce. Pour
remaining spaghetti sauce over roll-ups. Cover and bake about 35 minutes
or until sauce is hot and bubbly. 4 SERVINGS.
MICROWAVE DIRECTIONS: Prepare as directed above--except use square
microwavable dish, 8 X 8 X 2 inches. Cover tightly and microwave on high
10 to 12 minutes, rotating dish 1/2 turn every 4 minutes, until hot and
bubbly.

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

* Exported from MasterCook *

Broccoli-Lasagne Roll-ups2

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Italian Pastanoodle
Light Meals Main Dishes
Cheese

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 uncooked lasagne noodles
1 jar spaghetti sauce -- (16 ounces)
1 cup part-skim ricotta cheese
1 cup shredded part-skim mozzarella
cheese (4 ounces)
1/4 cup grated Parmesan cheese
1/2 teaspoon salt
1/2 teaspoon ground nutmeg
1/8 teaspoon pepper
1/8 teaspoon red pepper sauce
1 package frozen chopped -- (10 ounces)
broccoli -- thawed and drained

Heat oven to 350 degrees. Cook noodles as directed on package; drain.


Cover noodles with cold water. Pour 1 cup of the spaghetti sauce into
ungreased square baking dish, 8 X 8 X 2 inches. Mix remaining ingredients.
Drain noodles. Spread about 3/4 cup of the cheese mixture to edges of each
noodle. Roll up noodles. Place seam sides down on spaghetti sauce. Pour
remaining spaghetti sauce over roll-ups. Cover and bake about 35 minutes
or until sauce is hot and bubbly. 4 SERVINGS.
MICROWAVE DIRECTIONS: Prepare as directed above--except use square
microwavable dish, 8 X 8 X 2 inches. Cover tightly and microwave on high
10 to 12 minutes, rotating dish 1/2 turn every 4 minutes, until hot and
bubbly.

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

* Exported from MasterCook *

Broiled Caribbean Swordfish

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Fish Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Papaya Salsa
4 swordfish or shark steaks -- 1-inch
1 thick -- (about 1-1/2 pounds)
1/4 cup lime juice
1/4 cup grapefruit juice
1 tablespoon grated lime peel
1/2 teaspoon salt
1 clove garlic -- crushed
PAPAYA SALSA
1/4 cup finely chopped red bell pepper
2 to
3 tablespoons grapefruit juice
1 tablespoon finely chopped green
onion (with top)
1 tablespoon chopped cilantro
1/8 teaspoon salt
1 large papaya -- peeled, seeded and
chopped (about 2 cups)

Prepare Papaya Salsa; cover and refrigerate. Place fish steaks in


ungreased square dish, 8 X 8 X 2 inches. Mix remaining ingredients; pour
over fish. Cover and refrigerate 2 hours.
Set oven control to broil. Spray broiler pan rack with nonstick cooking
spray. Remove fish from marinade; reserve marinade. Place fish on rack in
broiler pan. Broil with tops about 4 inches from heat about 16 minutes,
turning and brushing with marinade after 8 minutes, until fish flakes
easily with fork. Serve with salsa. 4 SERVINGS (WITH ABOUT 1/2 CUP SALSA
EACH).
MICROWAVE DIRECTIONS: Marinate fish steaks as directed. Remove fish from
marinade. Arrange fish, thickest parts to outside edges, in rectangular
microwavable dish, 12 X 7-1/2 X 2 inches. Cover tightly and microwave on
high 11 to 13 minutes, rotating dish 1/2 turn after 6 minutes, until fish
flakes easily with fork. Let stand covered 3 minutes. Serve with salsa.

PAPAYA SALSA
Mix all ingredients. Cover and refrigerate.

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

* Exported from MasterCook *

Brunch Eggs on English Muffins

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Breakfast Brunches & Entertaining

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Herbed Cheese Sauce
2 English muffins -- split
4 thin slices fully cooked Canadian-
style bacon (about 2 ounces)
2 cups Egg Substitute or cholesterol-
free egg product
HERBED CHEESE SAUCE
1 teaspoon margarine
2 teaspoons all-purpose flour
1/2 cup skim milk
1/4 cup shredded lowfat Cheddar cheese
-- (1 ounce)
2 teaspoons grated Parmesan cheese
1/2 teaspoon chopped fresh or
1/4 teaspoon dried basil
1 Dash ground red pepper (Cayenne)

Prepare Herbed Cheese Sauce; keep warm. Toast English muffins. Cook bacon
in 10-inch nonstick skillet over medium heat until brown on both sides.
Spray another 10-inch nonstick skillet with nonstick cooking spray. Heat
over medium heat just until drop of water skitters when sprinkled in
skillet. Pour Egg Substitute into skillet. As mixture begins to set at
bottom and side, gently lift cooked portions with spatula so that thin,
uncooked portion can flow to bottom. Avoid constant stirring. Cook 3 to 5
minutes or until thickened throughout but still moist.
Place 1 slice bacon on each muffin half. Top with eggs. Spoon about 2
tablespoons sauce over eggs. 4 SERVINGS (WITH ABOUT 1/2 CUP SCRAMBLED EGG
AND 2 TABLESPOONS SAUCE EACH).
MICROWAVE DIRECTIONS: Spray 1-1/2-quart microwavable casserole with
nonstick cooking spray. Add Egg Substitute. Microwave uncovered on high 5
to 6 minutes, stirring with fork every 2 minutes until thickened
throughout but still moist. Place bacon in single layer on 10-inch
microwavable plate. Cover loosely and microwave on high 1 minute to 1
minute 30 seconds, rotating plate 1/2 turn after 30 seconds, until done.
HERBED CHEESE SAUCE
Heat margarine in 1-quart nonstick saucepan over low heat until melted.
Stir in flour; remove from heat. Gradually stir in milk. Heat to boiling,
stirring constantly. Boil and stir 1 minute; remove from heat. Stir in
cheeses, basil and red pepper.
MICROWAVE DIRECTIONS: Place margarine in 2-cup microwavable measure.
Microwave uncovered on high 15 to 20 seconds or until melted. Stir in
flour. Stir in milk. Microwave uncovered 1 to 2 minutes, stirring every 30
seconds, until thickened. Stir in cheeses, basil and red pepper. Cover and
let stand while preparing eggs and bacon.

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NOTES : average

* Exported from MasterCook *

Buffalo-Style Chicken Salad

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 4 Preparation Time :0:00
Categories : Chicken Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
nonstick cooking spray
2/3 cups wheat germ
1 teaspoon chili powder
1 teaspoon paprika
1/4 teaspoon garlic powder
1/4 teaspoon cayenne pepper
1 egg white
4 skinless -- boneless
-- chicken-breast
-- halves
6 cups mixed salad greens
1 cup celery or carrot sticks
1/2 cup fat-free blue cheese salad dressing

1. Lightly spray rack of broiler pan with cooking spray.

2. In shallow dish, combine wheat germ, chili powder, paprika, garlic powder and
cayenne pepper. In separate dish, combine egg white and 2 tablespoons water; belt
until frothy. Dip chicken into egg-white mixture, coating chicken thoroughly

3. Place on prepared pan. Broil 3 minutes; turn and broil an additional 2 to 4


minutes, until juices run clear when pierced with fork.

4. Slice into strips and serve over mixed greens with celery or carrot sticks and
salad dressing.

Makes 4 servings. Preparation time: 20 minutes. Cooking time: 10 minutes.

Per serving: About 236 cal, 25 g pro, 16 g car, 4 g fat, 15% cal from fat, 68 mg
chol, 353 mg sod, 5 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Butternut Squash Gratin

Recipe By : Eating Well, November 1997


Serving Size : 6 Preparation Time :0:00
Categories : Vegetables Side Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 cups torn day-old country-style bread
3/4 pound butternut squash
2 tablespoons olive oil
1 leek -- washed
--cut in 2-inch lengths
--and julienned
1 large clov garlic -- minced
2 teaspoons chopped fresh thyme
1 large egg -- lightly beaten
1 cup part-skim ricotta cheese
1/4 cup freshly grated parmesan cheese
3 tablespoons chopped fresh parsley
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

1. Preheat oven to 350�F. Lightly oil a 2-quart shallow baking dish.

2. In a large bowl, cover bread with hot water and let stand until softened, 3 to
5 minutes. Drain and set aside.

3. Peel, seed and coarsely grate squash.

4. In a large nonstick skillet, heat 1 tablespoon oil over medium heat. Add leek
and cook, stirring, until softened, 3 to 4 minutes. Add garlic, thyme and grated
squash; cook, stirring occasionally, for 3 minutes. Let cool slightly.

5. Transfer squash mixture to a large bowl. Add egg, ricotta, Parmesan, parsley,
salt, pepper and reserved bread; stir to combine.

6. Spread squash mixture evenly in prepared baking dish. Drizzle with remaining 1
tablespoon oil. Bake, uncovered, for 35 minutes, until slightly puffed and
beginning to brown at the edges.
MAKES 6 SERVINGS.

190 calories per serving; 9 grams protein; 10 grams fat (3.5 grams saturated fat);
18 grams carbohydrate; 445 mg sodium: 50 mg cholesterol; 2 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Butternut Squash Risotto

Recipe By : Eating Well, September 1997


Serving Size : 4 Preparation Time :0:00
Categories : Rice & Grains Side Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
14 1/2 ounces reduced sodium chicken broth -- defatted
4 cups water
1 teaspoon salt
2 slices bacon -- diced
1 onion -- chopped
1 cup arborio rice
1 small butternut squash -- peeled and diced
--3 cups
1/2 cup freshly grated parmesan cheese
1/4 teaspoon freshly ground black pepper

1. In a medium saucepan, bring chicken broth, water and salt to a simmer. Reduce
heat and keep at a bare simmer. 2. Meanwhile, in a Dutch oven or large deep saut�
pan, cook bacon over low heat until crisp. Remove with a slotted spoon and set
aside on a paper towel. Discard rendered fat. Return pan to heat, add onion and
cook, stirring, until softened, about 5 minutes. Stir in rice and squash; cook for
1 minute more. 3. Ladle 1 cup simmering broth into rice mixture and cook,
stirring, until most of the liquid has been absorbed, about 1 minute. Continue
stirring and adding broth as it is absorbed, 1/2 cup at a time, until squash is
tender and mixture is creamy. (Adjust heat as necessary to prevent scorching yet
maintain a lively simmer.) Total cooking time will be 20 to 25 minutes. Remove
from heat. 4. Stir in 1/4 cup Parmesan, reserved bacon and pepper. Serve hot,
passing remaining 1/4 cup Parmesan separately. MAKES 6 CUPS, FOR 4 SERVINGS.

340 calories per serving; 12 grams protein; 6 grams fat(3.1 grams saturated fat);
59 grams carbohydrate; 1.080 mg sodium; 15 mg cholesterol; 3 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>


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* Exported from MasterCook *

Butternut Squash Soup With Chestnut Croutons

Recipe By : Low-Fat Meals, Woman's Day, 4/96


Serving Size : 6 Preparation Time :0:00
Categories : Soups & Stews

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 small butternut squash -- peeled
--halved and seeded
--cut into 1 inch pieces
1 medium onion -- chopped
1 large cortland or rome beauty apple -- peeled
--cored and diced
4 cups chicken broth -- divided
2 springs fresh thyme
1 bay leaf
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 pound chestnuts
1/3 cup orange juice

1. In a soaked 3-quart clay pot or a Dutch oven, combine squash, onion, apple and
1 cup of the broth. Cover pot and place it in a cold oven. Set oven to 450�F; cook
until the mixture is soft, about 30 minutes Add the remaining 3 cups broth, the
thyme, bay leaf and salt and pepper. Cover and cook 30 minutes longer.

2. Meanwhile, with a small knife, cut an X in the rounded side of each chestnut,
being sure to pierce the papery inner covering. In a large pot of boiling water,
cook the chestnuts until soft, about 20 minutes. Cool chestnuts just enough to be
able to handle them. Peel and break each one into 3 or 4 pieces.

3. Remove thyme and bay leaf from soup. In a blender, puree soup. Stir in orange
juice; adjust seasonings if necessary. Garnish with chestnuts.

Makes 6 servings. Preparation time: About 30 minutes. Cooking time: About 1 hour
and 20 minutes.

Per serving: About 164 cal, 8 g pro, 28 g car, 3 g fat, 15% cal from fat, 2 mg
cholesterol, 1044 mg sod, 4 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Cabbage & Peach Slaw Dressing


Recipe By : Woman's Day, 6/24/97
Serving Size : 4 Preparation Time :0:00
Categories : Salad Dressings

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 tablespoons light mayonaise
1 tablespoon cider vinegar
2 teaspoons dijon mustad
1/4 teaspoon salt
1/8 teaspoon pepper
4 cups shredded green cabbage
1 large ripe peach -- diced

Whisk Dressing ingredients, in a serving bowl until blended. Stir in cabbage and
peach.

Serves 4.

Per serving: 63 calories, 1 g protein, 9 g carbohydrate, 3 g fat, 3 mg


cholesterol, 265 mg sodium. Exchanges: 1/3 fruit, 2/3 vegetable, 1/2 fat.

Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Cafe Au Lait Cheesecake

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 16 Preparation Time :0:00
Categories : Cheesecakes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
nonstick cooking spray
3 tablespoons crunchy nugget cereal
--or wheat biscuit cereal
1 tablespoon walnuts
1 1/4 cup granulated sugar -- plus
1 tablespoon granulated sugar -- divided
2 1/2 tablespoons instant espresso coffee powder
2 1/2 tablespoons coffee liqueur
---such as kahlua
--or water
2 cups fat-free cottage cheese
12 ounces fat-free sour cream
--1 1/2 cups
12 ounces fat-free cream cheese -- softened
--1 1/2 cups
6 tablespoons all-purpose flour
2 large eggs
2 large egg whites
1 1/2 tablespoon unsweetened cocoa powder
1/4 teaspoon salt
1/8 teaspoon ground cinnamon

1. Preheat oven to 300�F. Lightly coat a 9-inch springform pan with cooking spray.

2. In food processor, combine cereal, walnuts and 1 tablespoon sugar; process to


make fine crumbs. Place crumb mixture in prepared pan; tilt and rotate pan to coat
bottom and sides with crumbs. Tap pan on counter to evenly distribute crumbs. Set
aside.

3. In small bowl, dissolve instant coffee powder in coffee liqueur or water; set
aside. Place cottage cheese in a double layer of cheesecloth and gather the
corners at the top; squeeze out as much liquid as possible. Place pressed cottage
cheese in food processor and process about 2 minutes, until very smooth. Add sour
cream, cream cheese, the remaining 1 1/4 cups sugar, flour eggs, egg whites,
cocoa, salt, cinnamon and the coffee liqueur mixture; process until smooth.

4. Transfer batter to prepared pan and bake about 1 hour, until firm around the
edge but still wobbly in the center. Turn off oven. Leave cheesecake in oven with
door closed for 30 minutes.

5. Remove from oven and let cool completely on a wire rack. Remove outer ring of
pan. Cover cheesecake with plastic wrap lightly sprayed with cooking spray.
Refrigerate for at least 4 hours, or up to 2 days.

Makes 16 servings. Preparation time: 30 minutes. Baking time: 1 hour 30 minutes.


Chilling time: 4 hours.

Per serving: About 167 cal, 9 g pro, 26 g car, 2 g fat, 11% cal from fat, 33 mg
chol, 271 mg sod, 0 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

California Chicken Sandwich

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 4 Preparation Time :0:00
Categories : Chicken Sandwiches

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 cup lemon juice
1/4 cup frozen orange-juice concentrate -- thawed
2 tablespoons honey
1 tablespoon white-wine
worcestershire sauce
nonstick cooking spray
1 pound skinless boneless chicken-breast halves
1 loaf sourdough or french bread -- halved lengthwise
sliced tomatoes -- optional
alfalfa sprouts -- optional
lettuce leaves -- optional

1. Preheat oven to 350�F.

2. In small bowl, combine lemon juice, orange-juice concentrate, honey and


Worcestershire sauce; mix well. Reserve 1/4 cup mixture.

3. In a 15- by l0-inch baking pan coated with cooking spray, arrange chicken. Bake
30 to 40 minutes, until chicken is tender, basting frequently with remaining lemon
juice mixture.

4. Brush cut sides of bread with the reserved 1/4 cup lemon juice mixture. Arrange
chicken on bread; cut bread into serving-size pieces. Serve with tomatoes, sprouts
and lettuce.

Makes 4 servings. Preparation time: 15 minutes. Baking time: 30 minutes.

Per serving: About 361 cal, 23 g pro, 51 g car, 3 g fat, 7% cal from fat, 65 mg
chol, 478 mg sod, 0 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

California Succotash

Recipe By : Eating Well, November 1997


Serving Size : 12 Preparation Time :0:00
Categories : Vegetables Side Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon canola oil
32 ounces frozen pearl onions
2 cups reduced-sodium chicken broth -- defatted
4 red bell peppers -- cored and diced
4 cups corn kernels
--from 6-8 ears or frozen
6 small zucchini
--cut into 1/4-inch rounds
1/4 cup reduced-fat sour cream
salt & freshly ground black pepper -- to taste

1. In a Dutch oven, heat oil over medium-high heat. Add onions and cook, stirring
occasionally, until golden, 15 to 20 minutes. (Add 1 or 2 tablespoons water if
needed to prevent scorching.)
2. Add chicken broth and bell peppers. Bring to a simmer and cook for 5 minutes.
Add corn and zucchini. Return to a simmer and cook, covered, until vegetables are
tender, 15 to 25 minutes. Stir in sour cream and season with salt and pepper. (The
succotash will keep, covered, in the refrigeratorfor up to 2 days. Reheat before
serving.)

MAKES ABOUT 12 CUPS, FOR 12 SERVINGS.

110 calories per serving; 4 grams protein; 2 grams fat (0.5 gram saturated fat);
23 grams carbohydrate; 110 mg sodium; 3 mg cholesterol: 4 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Candied Lemon Zest

Recipe By : Eating Well, November 1997


Serving Size : 1 Preparation Time :0:00
Categories : Ingredients

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 lemon -- scrubbed
1/2 cup granulated sugar
1/2 cup water

1. With a vegetable peeler, remove long strips of zest (without pith) from lemon:
cut into julienne. Place in a small saucepan and cover with cold water. Bring to a
simmer over medium heat. Cook for 7 minutes; drain.

2. Return strips to pan and add sugar and 1/2 cup water; return to a simmer. Cook
over low heat until zest is translucent and syrup is slightly thickened, 10 to 15
minutes. Transfer strips to wax paper with a slotted spoon; let cool. (The zest
will keep in an airtight container at room temperature for up to 2 days.)

MAKES ABOUT 1/3 CUP.

30 calories per tablespoon; 0 grams fat.

Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *


Cannoli Snacks

Recipe By : Low-Fat Meals, Woman's Day, 4/96


Serving Size : 50 Preparation Time :0:00
Categories : Appetizers Snacks

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
8 ounces part-skim ricotta cheese
3 tablespoons confectioners' sugar
1 teaspoon grated orange peel
50 melba rounds or roasts
1/4 cup cinnamon or cocoa powder -- to taste

In small bowl, combine cheese, sugar and orange peel. Spread about 1 teaspoon of
mixture on each melba round. Sprinkle with cinnamon or cocoa.

Makes 50 servings. Preparation time: About 10 minutes.

Per serving: About 20 cal, 1 g pro, 3 g car, 1 g fat, 23% cal from fat, 2 mg
cholesterol, 23 mg sod, 0 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Caponata

Recipe By : Betty Crocker's Low-Fat


Serving Size : 48 Preparation Time :0:00
Categories : Italian Brunches & Entertaining
Appetizers

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup chopped onion (about 1 medium)
2 cloves garlic -- crushed
1 tablespoon olive oil
7 cups chopped -- pared eggplant
-- (about 1-1/2 pounds)
3/4 cup chopped tomato (about 1 medium)
2 tablespoons chopped fresh or
2 teaspoons dried basil
2 tablespoons red wine vinegar
1/4 teaspoon salt
1/4 teaspoon pepper

Cook onion and garlic in oil in 10-inch nonstick skillet over medium heat
until onion is tender. Stir in eggplant and tomato. Cook uncovered 8 to 10
minutes, stirring frequently, until eggplant is very tender. Stir in
remaining ingredients. Cover and refrigerate about 2 hours or until cool.
ABOUT 3 CUPS DIP.
MICROWAVE DIRECTIONS: Place onion, garlic and oil in 3-quart microwavable
casserole. Cover tightly and microwave on high 2 minutes 30 seconds to 3
minutes 30 seconds or until onion is tender. Stir in eggplant and tomato.
Cover tightly and microwave 5 to 6 minutes, stirring after 3 minutes,
until eggplant is very tender. Stir in remaining ingredients.

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NOTES : easy

* Exported from MasterCook *

Capped Fig Cookies

Recipe By : Betty Crocker's Low-Fat


Serving Size : 36 Preparation Time :0:00
Categories : Cookies

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Fig Filling
1 cup packed brown sugar
1/3 cup margarine -- softened
1/4 cup buttermilk
2 egg whites
1 3/4 cups all-purpose flour
1 teaspoon vanilla
1/2 teaspoon baking soda
1/2 teaspoon salt
1/8 teaspoon ground cinnamon
FIG FILLING
1 cup finely chopped dried figs
-- (about 8)
1/3 cup sugar
1/4 cup water
1 tablespoon lemon juice
3 tablespoons chopped walnuts

Heat oven to 400 degrees. Prepare Fig Filling. Mix brown sugar, margarine,
buttermilk and egg whites in large bowl. Stir in remaining ingredients.
Drop dough by teaspoonfuls about 2 inches apart onto ungreased cookie
sheet. Top each with 1/2 teaspoon filling. Top filling with 1/2 teaspoon
dough. Bake 8 to 10 minutes or until almost no indentation remains when
touched (do not touch filling). Immediately remove from cookie sheet;
cool. Store tightly covered. ABOUT 3 DOZEN COOKIES.
FIG FILLING
Heat figs, sugar, water and lemon juice in 1-quart saucepan over medium
heat, stirring constantly, until mixture thickens and boils. Stir in
walnuts; cool.
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* Exported from MasterCook *

Caramel Apple Phyllo Tart

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 8 Preparation Time :0:00
Categories : Pies

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon low-calorie margarine
6 granny smith apples -- peeled
--cut into 16 wedges each
1/2 cup raisins
1/3 cup firmly packed brown sugar
1/2 teaspoon ground cinnamon
butter-flavored nonstick cooking spray
6 sheet -- frozen phyllo
-- pastry, thawed
1 teaspoon confectioners' sugar
1/4 cup low-fat milk
12 small soft caramel candies

1. In large skillet, melt margarine over medium-high heat. Add apples and saute 15
minutes, until tender. Add raisins, brown sugar and cinnamon; stir well. Remove
from heat and let cool.

2. Preheat oven to 375�F. Coat an 11-inch tart pan with cooking spray. Gently
press 1 sheet of phyllo into pan, allowing ends to extend over edges; lightly coat
phyllo with cooking spray. Place another sheet of phyllo across first in a
crisscross pattern; coat phyllo with cooking spray. Repeat procedure with
remaining 4 phyllo sheets. Fold in phyllo to fit pan and form a rim. Bake about 15
minutes, until golden. Cool on wire rack.

3. Sprinkle phyllo shell with confectioners' sugar. In small saucepan, combine


milk and caramels; cook over medium heat until caramel melts, stirring constantly.
Remove from heat. Spoon apple mixture into phyllo shell; drizzle caramel mixture
over apples.

Makes 8 servings. Preparation time: 25 minutes. Baking time: 15 minutes.

Per serving: About 228 cal, 3 g pro, 52 g car, 3 g fat, 12% cal from fat, 2 mg
chol, 124 mg sod, 1 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>


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* Exported from MasterCook *

Caramel Oranges

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 6 Preparation Time :0:00
Categories : Fruits Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup sugar
1/4 cup hot orange-flavor tea
1/4 teaspoon vanilla
4 medium oranges -- peeled
--and sliced crosswise
orange peel curls -- optional
fresh mint sprigs -- optional

Heat sugar in a small, heavy saucepan over medium-high heat, without stirring,
just till it begins to melt. Reduce heat to medium-low; cook and stir about 4
minutes or till sugar is melted and turns a deep golden brown. Do not overcook.
Remove from heat.

Very slowly and carefully stir hot tea into the caramelized sugar. If necessary,
return to heat and cook till any hard sugar particles dissolve. Cool. Stir in
vanilla.

To serve, pour syrup into six shallow dessert dishes or plates. Arrange orange
slices in syrup. If desired, garnish each serving with an orange peel curl and a
mint sprig.

Makes 6 servings.

Nutrition facts per serving: 106 cal., 0 g total fat (0 g sat. fat), 0 mg
cholesterol, 1 mg sodium, 28 g carbohydrate, 2 g dietary fiber, 1 g pro. Daily
Value: 77% vitamin. C.

Food Exchanges: 1/2 fruit, 1 bread.

Busted by Gail Shermeyer <4paws@netrax.net>.

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* Exported from MasterCook *

Caramel S'mores

Recipe By : Eating Well, July/August 1997


Serving Size : 6 Preparation Time :0:00
Categories : Desserts Candies

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
9 whole honey graham crackers
--or reduced-fat chocolate
1 milk chocolate candy bar
--1 1/2 ounces
12 large marshmallows
1/2 cup caramel sauce
--see recipe

1. Light a campfire and collect 6 thin green sticks, at least 2 feet long, to use
as skewers.

2. Break each graham cracker in half to make a total of 18 squares. Separate


chocolate bar into 12 rectangles.

3. Let each camper make his/her own s'more: Set 3 graham cracker squares on a
plate near the fire. Top 2 of the crackers with a piece of chocolate. Have caramel
sauce nearby. Skewer 2 marshmallows onto each stick. Toast marshmallows over hot
coals until golden brown on the outside and soft in the center. Set each toasted
marshmallow on a chocolate-topped graham cracker. Spoon a little caramel sauce
over each marshmallow. Stack one topped cracker on top of the other, then top
those with a third cracker. Eat immediately.

Makes 6 s'mores, for 6 servings.

165 calories per serving; 2 grams protein; 4 grams fat (2.1 grams saturated fat);
32 grams carbohydrate; 75 mg sodium; 3 mg cholesterol; 0 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Caramel Sauce

Recipe By : Eating Well, July/August 1997


Serving Size : 16 Preparation Time :0:00
Categories : Desserts Sauces

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 cup chopped pecans or walnuts -- optional
3/4 cup granulated sugar
1/3 cup water
1/3 cup double-strength brewed coffee
--or 2 teaspoons instant coffee -- dissolved in
1/3 cup hot water
1 tablespoon butter
1/4 cup evaporated skim milk
1/2 teaspoon pure vanilla extract

1. If using nuts, toast them in a small dry skillet over low heat, stirring
constantly, until fragrant, 2 to 3 minutes. Transfer to a small bowl and set
aside.

2. In a 2-quart heavy saucepan, combine sugar and water. Bring to a boil over
medium-high heat, stirring occasionally to dissolve sugar. Once it starts boiling,
cook without stirring until syrup turns amber, 5 to 10 minutes.

3. Remove from heat and carefully pour in coffee. (Stand back, as caramel may
sputter.) Let stand for 2 minutes. Return to low heat and whisk until caramel has
dissolved. Remove from heat.

4. Swirl butter into caramel mixture. Gradually whisk in milk. Stir in vanilla and
toasted nuts, if using. Let cool. (The sauce will keep, covered, in the
refrigerator for up to 1 week.)

Makes about 1 cup.

40 calories per tablespoon; 0 grams protein; 1 gram fat (0.4 gram saturated fat);
9 grams carbohydrate; 10 mg sodium; 2 mg cholesterol; 0 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Caramel Sauce2

Recipe By : Eating Well, July/August 1997


Serving Size : 16 Preparation Time :0:00
Categories : Desserts Sauces

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 cup chopped pecans or walnuts -- optional
3/4 cup granulated sugar
1/3 cup water
1/3 cup double-strength brewed coffee
--or 2 teaspoons instant coffee -- dissolved in
1/3 cup hot water
1 tablespoon butter
1/4 cup evaporated skim milk
1/2 teaspoon pure vanilla extract

1. If using nuts, toast them in a small dry skillet over low heat, stirring
constantly, until fragrant, 2 to 3 minutes. Transfer to a small bowl and set
aside.

2. In a 2-quart heavy saucepan, combine sugar and water. Bring to a boil over
medium-high heat, stirring occasionally to dissolve sugar. Once it starts boiling,
cook without stirring until syrup turns amber, 5 to 10 minutes.

3. Remove from heat and carefully pour in coffee. (Stand back, as caramel may
sputter.) Let stand for 2 minutes. Return to low heat and whisk until caramel has
dissolved. Remove from heat.

4. Swirl butter into caramel mixture. Gradually whisk in milk. Stir in vanilla and
toasted nuts, if using. Let cool. (The sauce will keep, covered, in the
refrigerator for up to 1 week.)

Makes about 1 cup.

40 calories per tablespoon; 0 grams protein; 1 gram fat (0.4 gram saturated fat);
9 grams carbohydrate; 10 mg sodium; 2 mg cholesterol; 0 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Caraway Biscuits

Recipe By : Eating Well, October 1997


Serving Size : 12 Preparation Time :0:00
Categories : Savory Breads Quick Breads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups all-purpose flour
1 cup whole-wheat flour
4 teaspoons caraway seeds
2 teaspoons baking soda
1 teaspoon salt
1 1/2 cups buttermilk
3 tablespoons honey
2 tablespoons canola oil
1 tablespoon freshly grated orange zest

1. Preheat oven to 400�F. Lightly oil a baking sheet or coat it with nonstick
spray.

2. In a mixing bowl, whisk all-purpose and whole-wheat flours, caraway seeds,


baking soda and salt.

3. In a glass measuring cup, combine buttermilk, honey, oil and orange zest. Make
a well in the dry ingredients. Add wet ingredients and stir with a fork until just
combined. (Dough will be sticky.)

4. On a floured surface, knead dough 8 to 10 times. Gently pat into a 3/4-inch-


thick circle.

5. With a 3-inch cutter, cut out biscuits and place 1 inch apart on prepared
baking sheet. Press dough scraps together and repeat to make 12 biscuits. Dip a
sharp knife in flour and cut a crisscross on the top of each biscuit.

6. Bake biscuits for 15 to 20 minutes, or until lightly browned. Transfer to a


wire rack to cool for at least 10 minutes before serving. Leftover biscuits may be
split and toasted.

MAKES 1 DOZEN BISCUITS.

160 calories per biscuit; 5 grams protein; 3 grams fat (0.4 gram saturated fat);
29 grams carbohydrate; 350 mg sodium; 1 mg cholesterol; 2 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Caribbean Pepper Wine

Recipe By : Eating Well, July/August 1997


Serving Size : 16 Preparation Time :0:00
Categories : Condiments

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 teaspoon dried bird chilies
--about 20
3/4 cup medium-dry sherry -- up to 1

Drop chilies into a sterilized cruet. Using a funnel, pour in enough sherry to
fill the cruet. Seal and let stand at room temperature for 2 to 3 days to allow
flavors to develop. (The pepper wine will keep in the refrigerator indefinitely.
Top it off with additional sherry as needed)

Makes 3/4 to 1 cup.

22 calories per tablespoon; 0 grams protein; 0 grams fat; 1 gram carbohydrate; 0


mg sodium; 0 mg cholesterol; 0 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

NOTES : Sprinkle into soups and stews or over braised greens or grilled fish.
* Exported from MasterCook *

Caribbean Pork Tenderloin

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Main Dishes Pork

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 lean pork tenderloins -- about 1/2
1 pound each
1 teaspoon grated orange peel
1/2 cup orange juice
2 tablespoons lime juice
2 tablespoons chopped fresh cilantro
1/2 teaspoon cracked black pepper
2 cloves garlic -- cut in half
1 teaspoon cornstarch
1/4 teaspoon salt
1 teaspoon vegetable oil
1 large ripe plantain -- cut
into 1/4-inch slices

Trim fat from pork tenderloin. Cut pork across grain into 1/8-inch slices.
Mix orange peel, orange juice, lime juice, cilantro, pepper and garlic in
large glass or plastic bowl. Stir in pork. Cover and refrigerate 30
minutes.
Remove pork from marinade and drain. Stir cornstarch and salt into
marinade; reserve. Heat oil in 10-inch nonstick skillet over medium-high
heat. Saute pork in oil about 4 minutes or until no longer pink. Stir in
plantain; saute until brown. Stir in marinade mixture. Heat to boiling,
stirring constantly. Boil and stir 1 minute. 4 SERVINGS (ABOUT 1 CUP
EACH).

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

NOTES : average

* Exported from MasterCook *

Caribbean Salad

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 4 Preparation Time :0:00
Categories : Salads Fruits

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 blood oranges
6 cups torn mixed salad greens
--or lettuce
12 ounces shrimp in shell -- cooked
--peeled and deveined
1 papaya or mango
--peeled and sliced
--blood orange dressing--
1/3 cup low-fat mayonnaise
3 tablespoons blood orange juice
1 tablespoon blood orange peel -- shredded
1 tablespoon jalapeno pepper
--seeded and finely chopped
2 teaspoons lemon or lime juice
1/8 teaspoon chili powder

Finely shred 1 tablespoon peel from blood oranges; reserve for dressing. Peel and
thinly slice blood oranges. Divide greens among four plates. Top with shrimp,
blood orange slices, and papaya or mango. Serve with Blood Orange Dressing.

Makes 4 servings.

Blood Orange Dressing: Stir together 1/3 cup low-fat mayonnaise, 3 tablespoons
blood orange juice, the reserved blood orange peel, 1 tablespoon seeded and finely
chopped jalapeno pepper, 2 teaspoons lemon or lime juice, and 1/8 teaspoon chili
powder.

Nutrition facts per serving: 259 cal., 8 g total fat (2 g sat. fat), 98 mg
cholesterol, 274 g sodium, 35 g carbohydrate., 6 g dietary fiber, 13 g pro. Daily
Value. 13% vitamin. A, 277% vitamin. C, 10% calcium, 16% iron.

Food exchanges: 1/2 vegetable, 2 fruit, 1 meat, 1 1/2 fat.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Carrot & Banana Muffins

Recipe By : Eating Well, October 1996


Serving Size : 18 Preparation Time :0:00
Categories : Muffins

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 cup raisins
1 1/2 cup all-purpose white flour
1 cup oat bran
1/2 cup toasted wheat germ
2 teaspoons ground cinnamon
1/4 teaspoon ground allspice
2 teaspoons baking powder
1 teaspoon baking soda
1/4 teaspoon salt
4 large egg whites
1 cup packed brown sugar
1 cup mashed bananas
--2 medium bananas
1/2 cup low-fat milk
1/4 cup canola oil
1 teaspoon pure vanilla extract
2 cups grated carrots
--4 medium carrots
1/3 cup chopped walnuts

1. Preheat oven to 400�F. Lightly oil 18 muffin cups or coat with nonstick cooking
spray.

2. In a small bowl, cover raisins with hot water; let soak for 5 minutes. Drain
and set aside.

3. In a large mixing bowl, whisk flour, oat bran, wheat germ, cinnamon, allspice,
baking powder, baking soda and salt; set aside.

4. In a medium bowl, whisk egg whites until frothy. Add brown sugar and whisk
until it has dissolved. Mix in bananas, milk, oil and vanilla.

5. Make a well in the center of the dry ingredients. Add the wet ingredients; stir
with a rubber spatula just to moisten the dry ingredients. Gently stir in carrots
and the drained raisins.

6. Spoon the batter into the prepared muffin cups and sprinkle with nuts. Bake for
15 to 20 minutes, or until the tops spring back when touched lightly. Cool on a
wire rack.

Makes 1 1/2 dozen muffins.

210 calories per muffin: 5 grams protein, 5 grams fat (0.5 gram saturated fat). 40
grams carbohydrate; 140 mg sodium; 0 mg cholesterol; 3 grams fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Carrot And Ginger Soup

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 4 Preparation Time :0:00
Categories : Soups & Stews

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 tablespoons canola oil
--or vegetable oil
2 leeks -- thinly sliced
--white part only
6 carrots -- peeled and thinly
-- sliced
1 large red potato -- peeled and
-- coarsely diced
2 teaspoons minced fresh ginger
4 cups poultry stock
1/2 cup fresh orange juice
1 teaspoon grated orange zest
1/4 teaspoon ground cinnamon
1/4 teaspoon white pepper
salt -- to taste
fresh mint sprigs

1. In saucepan over medium heat, warm oil. Add leeks and saute, stirring, about 2
minutes, until softened. Add carrots, potato and ginger; saute about 5 to 6
minutes, until vegetables are just softened. Reduce heat to medium-low, add
Poultry Stock and simmer, uncovered, about 25 minutes, until vegetables are tender
when pressed with a fork

2. In food processor fitted with metal blade, process soup 15 seconds, in batches,
leaving some chunky texture. Add orange juice, orange zest, cinnamon, pepper and
salt. Stir well.

3. To serve, ladle into individual bowls. Garnish with mint sprigs.

Makes 4 servings. Preparation time: 25 minutes. Cooking time: 35 minutes.

Per serving: About 211 cal, 5 g pro, 31 g car, 9 g fat, 38% cal from fat, 0 mg
chol, 240 mg sod, 2 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Carrot-Ginger Soup

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 6 Preparation Time :0:00
Categories : Soups & Stews

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon margarine
1 teaspoon fresh gingerroot -- peeled and minced
2 large shallots -- minced
1/2 orange -- minced , zest of
1 pound carrots
--peeled and shredded
3 cups low-fat reduced-sodium chicken broth
1/2 cup orange juice
1/4 cup whole milk

1. In large pot over medium heat, melt margarine. Add ginger, shallots and orange
zest; saute 3 to 5 minutes, stirring frequently, until vegetables change color.
Add carrots; saute 2 minutes longer.

2. Add chicken broth and orange juice. Reduce heat to low and cook, covered, until
carrots are very soft, about 25 to 30 minutes.

3. Drain vegetables and reserve the cooking liquid.

4. Add the vegetables and 2 cups of the liquid to glass blender jar. Place cover
on jar securely and blend or puree until smooth, about 30 to 40 seconds.

5. Transfer pureed vegetables and reserved cooking liquid to pot. Add milk; stir
to combine.

6. Chill at least 1 hour before serving. Note: May be made in advance and
refrigerated up to 3 days.

Per serving: About 90 cal, 3 g pro, 13 g car, 3 g fat, 30% from fat, 1 mg chol, 89
mg sod, 2 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Cauliflower Cooked In Spicy Tomato Sauce

Recipe By : Eating Well, October 1996


Serving Size : 4 Preparation Time :0:00
Categories : Vegetables Side Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon coriander seeds
1 1/2 teaspoon cumin seeds
1/4 teaspoon aniseed or fennel seeds
1 tablespoon peanut oil
1 large onion -- chopped
--1 cup
1 large clov garlic -- minced
1 tablespoon julienne-cut fresh ginger
1 teaspoon sugar
1/2 teaspoon turmeric
1/2 teaspoon ground red pepper
1 1/2 cup tomato juice
1 cauliflower -- trimmed and chopped
-- 2-to-2 1/2-pound
kosher salt -- to taste
1/3 cup roasted peanuts -- chopped
1/4 cup chopped fresh cilantro -- (up to 1/2)
--or parsley

1. In a spice mill, coffee mill or with a mortar and pestle, finely grind
coriander, cumin and aniseed or fennel seeds.

2. In a heavy pot or Dutch oven, heat oil over medium heat. Add onions and garlic
and cook to soften slightly, about 3 minutes. Add ginger, sugar, turmeric, ground
red pepper and the ground spice mixture. Toss for 1 minute. Add tomato juice and
bring to a simmer, stirring. Cover and cook over low heat, stirring occasionally,
for 5 minutes.

3. Add cauliflower and stir to coat with the sauce. Cover and simmer, stirring
occasionally, until the cauliflower is soft and the sauce has thickened slightly,
10 to 15 minutes. Season with salt.

4. Transfer to a serving dish and sprinkle with peanuts and cilantro or parsley.
Serve hot.

Makes about 4 cups, for 4 main-course servings.

205 calories per serving: 9 grams protein, 11 grams fat (1.5 grams saturated fat),
24 grams carbohydrate; 470 mg sodium; 0 mg cholesterol; 7 grams fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Cauliflower With Raisins, Pine Nuts & Pink Peppercorns

Recipe By : Eating Well, October 1996


Serving Size : 4 Preparation Time :0:00
Categories : Side Dishes Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 tablespoons pine nuts
1 cauliflower -- trimmed
--stem hollowed
--about 2-pounds
1/4 cup fruit vinegar
--such as raspberry strawberry or pear
1/4 cup diced red onion
1/4 cup golden raisins
1 tablespoon olive oil
2 teaspoons capers
1/2 teaspoon pink peppercorns
1/4 teaspoon kosher salt
1/2 teaspoon cornstarch
1. In a small skillet over medium-low heat, toast pine nuts, stirring constantly,
until golden, about 3 minutes. (Alternatively, spread pine nuts on a piece of
aluminum foil and place in a toaster oven at 325�F; toast until golden, 6 to 7
minutes.) Transfer to a small dish and set aside.

2. In a heavy pot not much wider than the head of cauliflower, bring 3/4 inch of
salted water to a boil. Set the cauliflower stem-end-down in the pot, cover and
cook over medium heat until tender, about 7 minutes. Let stand a few minutes
before uncovering.

3. Meanwhile, in a small saucepan, combine vinegar, onions, raisins, oil, capers,


peppercorns and salt. Cover and bring to a simmer over low heat. In a small bowl,
stir together cornstarch and 2 tablespoons water; pour into the saucepan, stirring
constantly until the mixture thickens and becomes clear.

4.Cut the hot cauliflower into large pieces and spoon the sauce over all. Garnish
with the toasted pine nuts and serve.

Makes about 4 cups, for 4 servings.

145 calories per serving: 6 grams protein, 6 grams fat (0.9 gram saturated fat),
21 grams carbohydrate; 220 mg sodium; 0 mg cholesterol; 6 grams fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Celestial Citrus Roll

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 8 Preparation Time :0:25
Categories : Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 package angel food cake mix
--l6 ounces
1/4 cup confectioners' sugar -- divided
1 envelope unflavored gelatin
1/2 cup granulated sugar
1 cup orange juice
1/4 cup lemon juice
1 cup reduced-calorie nondairy whipped topping -- thawed
1 1/2 cups raspberry or blueberry sauce -- optional
--see step 4
--peaches and cream terrine--
--see recipe

1. Preheat oven to 350�F. Prepare cake mix according to package directions. Spread
batter onto parchment or waxed paper-lined 15 1/2- by 10 1/2- by 1-inch baking
pan. Bake about 22 to 25 minutes, or until golden and springy to touch.
2. Sprinkle clean cloth towel with 1 tablespoon confectioners' sugar. Immediately
invert cake onto towel; remove parchment paper and cool.

3. In small saucepan, mix gelatin and sugar; blend in juices and let stand 2
minutes. Over low heat, stir about 3 minutes, until gelatin dissolves. Cool 5
minutes.

4. In bowl, combine gelatin mixture and whipped topping. Chill until thick.

5. Evenly spread mixture to within 1 inch of cake edges. Beginning at long edge,
roll up cake, jelly-roll fashion. Place seam-side down on serving plate. Chill at
least 1 hour before serving.

6. To serve, sprinkle with remaining 3 tablespoons confectioners' sugar. Slice and


serve with berry sauce.

Per serving: About 333 calories, 6g protein, 75g carbohydrate, 1g fat, 3% calories
from fat, 0mg cholesterol, 512mg sodium, 0g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Champagne Melon With Smoked Trout

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 4 Preparation Time :0:00
Categories : Fish Fruits
Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 honeydew melon
1/4 cantaloupe
2 cups champagne
2 boneless smoked trout
--about 8 ounces
1 tablespoon fresh lemon iuice
2 tablespoons chopped red onion
2 tablespoons chopped green onion

1. Remove the rinds of the melons. Slice each melon section very thin and place in
a shallow casserole dish. Pour the champagne over the melon slices and allow to
stand for 1 hour. Chill.

2. Remove any skin from the trout and crumble the trout meat into a small bowl.
Mix the lemon juice and onion with the trout.

3. Remove melon slices from champagne and arrange equal parts of honeydew and
cantaloupe on four chilled plates. Sprinkle with trout mixture over the chilled
melon slices and serve.

Per serving: About 184 cal, 14 g pro, 9 g car, 1 g fat, 7% cal from fat, 18 mg
chol, 583 mg sod, 1 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Cheese 'n' Bits

Recipe By : Low-Fat Meals, Woman's Day, 4/96


Serving Size : 36 Preparation Time :0:00
Categories : Appetizers

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup small-curd cottage cheese
--8 ounces
1/4 cup dried fruit bits
1 tablespoon granulated sugar
1/8 teaspoon cinnamon
36 melba rounds or toasts

In small bowl, combine cottage cheese, Fruit bits, sugar and cinnamon. Spoon 1/2
teaspoon mixture on each melba round.

Makes 36 servings. Preparation time: About 5 minutes.

Per serving: About 18 cal, 1 g pro, 3 g car, 0 g fat, 10% cal from fat, 0 mg
cholesterol, 38 mg sod, 0 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Cheese And Vegetable Foccacia Sandwich

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 4 Preparation Time :0:00
Categories : Sandwiches Light Meals
Cheese

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 package pizza crust mix
--6 to 6 1/2 ounce package
nonstick spray coating
2 teaspoons olive oil
1 tablespoon sliced ripe olives
1 tablespoon grated romano or parmesan cheese
1/2 green or yellow sweet pepper
--cut in thin strips
1 large tomato -- thinly sliced
8 large basil leaves -- snipped
--about 2 tablespoons
1 tablespoon fat-free italian salad dressing
2 tablespoons shredded romano cheese
--or parmesan cheese
--can be grated

Prepare pizza crust mix according to package directions. Spray an 8x1 1/2inch
round baking pan with nonstick spray coating. Pat crust into prepared pan. Cover
and let rise in a warm place for 40 minutes. Brush with the olive oil. Sprinkle
with the sliced olives, slightly pressing into the dough. Sprinkle with tablespoon
Romano or Parmesan cheese. Bake in a 400�F oven for 20 minutes or till top is
lightly golden brown. Cool on wire rack.

Cut foccacia into four wedges; split each wedge horizontally. Arrange pepper
strips on bottom pieces of foccacia; top with tomato slices. Top with basil.
Drizzle with Italian dressing and sprinkle with remaining cheese. Place top pieces
of foccacia on sandwiches.

Makes 4 servings.

Nutrition facts per serving: 214 cal., 6 g total fat (1 g sat. fat), 4 mg
cholesterol, 440 mg sodium, 35 g carbohydrate., 1 g dietary fiber, 7 g pro. Daily
Value: 55% vitamin. C, 12% iron.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Cheese Grits

Recipe By : Eating Well, October 1996


Serving Size : 2 Preparation Time :0:00
Categories : Breakfast Side Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup skim or low-fat milk
1 pinch salt
1/3 cup quick grits
1/4 cup grated extra-sharp cheddar cheese
In a saucepan over medium heat, combine milk, salt and 1 cup water; heat until
almost boiling. Reduce the heat to low, whisk in grits and cook, whisking
constantly, until they start to thicken, 3 to 4 minutes. Remove the pan from the
heat and whisk in 2 tablespoons of the cheese. Cover and let stand until most of
the liquid has been absorbed and the grits are creamy, 2 to 3 minutes. Divide
between 2 bowls, sprinkle with the remaining 2 tablespoons of cheese and serve.

Makes about 2 cups, for 2 servings.

195 calories per serving: 10 grams protein, 5 grams fat (3.2 grams saturated fat),
27 grams carbohydrate; 150 mg sodium; 17 mg cholesterol; 3 grams fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Cheese Grits2

Recipe By : Eating Well, October 1996


Serving Size : 2 Preparation Time :0:00
Categories : Breakfast Side Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup skim or low-fat milk
1 pinch salt
1/3 cup quick grits
1/4 cup grated extra-sharp cheddar cheese

In a saucepan over medium heat, combine milk, salt and 1 cup water; heat until
almost boiling. Reduce the heat to low, whisk in grits and cook, whisking
constantly, until they start to thicken, 3 to 4 minutes. Remove the pan from the
heat and whisk in 2 tablespoons of the cheese. Cover and let stand until most of
the liquid has been absorbed and the grits are creamy, 2 to 3 minutes. Divide
between 2 bowls, sprinkle with the remaining 2 tablespoons of cheese and serve.

Makes about 2 cups, for 2 servings.

195 calories per serving: 10 grams protein, 5 grams fat (3.2 grams saturated fat),
27 grams carbohydrate; 150 mg sodium; 17 mg cholesterol; 3 grams fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>

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* Exported from MasterCook *

Cheese Sauce

Recipe By : Betty Crocker's Low-Fat


Serving Size : 18 Preparation Time :0:00
Categories : Cheese Sauces

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon margarine
2 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon dry mustard
1/8 teaspoon pepper
1 cup skim milk
1 cup shredded lowfat Cheddar cheese
-- (4 ounces)

Heat margarine in 1-1/2-quart nonstick saucepan over low heat. Stir in


flour, salt, mustard and pepper. Cook over low heat, stirring constantly,
until margarine is absorbed; remove from heat. Gradually stir in milk.
Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in
cheese until melted. ABOUT 1-1/3 CUPS SAUCE.
MICROWAVE DIRECTIONS: Place margarine in 4-cup microwavable measure.
Microwave uncovered on high 15 to 20 seconds or until melted. Stir in
flour, salt, mustard and pepper until margarine is absorbed. Gradually
stir in milk. Microwave uncovered 3 to 4 minutes, stirring every minute,
until thickened. Stir in cheese until melted.

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

* Exported from MasterCook *

Cheese-Garlic Souffle

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Eggs Brunches & Entertaining

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 tablespoons margarine
3 cloves garlic -- finely chopped
1/4 cup all-purpose flour
1/4 teaspoon dry mustard
1/8 teaspoon salt
1 Dash ground red pepper (cayenne)
1 cup skim milk
1 cup shredded lowfat Cheddar cheese
-- (4 ounces)
3 tablespoons grated Romano cheese
2 eggs -- separated
2 egg whites
1/4 teaspoon cream of tartar

Make a 4-inch band of triple-thickness aluminum foil 2 inches longer than


circumference of 4-cup souffle dish or 1-quart casserole. Secure foil band
around dish. Spray inside of dish and foil with nonstick cooking spray.
Heat oven to 350 degrees. Heat margarine in 2-quart saucepan over low
heat. Cook garlic in margarine about 5 minutes, stirring occasionally,
until garlic begins to turn golden. Stir in flour, mustard, salt and red
pepper until margarine is absorbed; remove from heat. Gradually stir in
milk. Heat over medium heat, stirring constantly, until mixture thickens
and boils. Boil and stir 1 minute. Stir in cheeses until Cheddar cheese is
melted; remove from heat.
Beat egg yolks in small bowl until thick and lemon colored. Gradually stir
one-fourth of the hot cheese mixture into egg yolks; stir into remaining
cheese mixture in saucepan. Beat 4 egg whites and cream of tartar in large
bowl on high speed until stiff but not dry. Stir about one-fourth of the
egg white mixture into cheese mixture. Fold cheese mixture into remaining
egg white mixture.
Carefully pour into souffle dish. Bake uncovered 50 to 60 minutes or until
knife inserted halfway between center and edge comes out clean. Carefully
remove foil band. Serve immediately. 4 SERVINGS.

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* Exported from MasterCook *

Cheesy Peach Pie

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 8 Preparation Time :4:20
Categories : Pies

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
30 ounces sliced cling peaches -- drained
--juice reserved -- divided
--2 cans
4 cups low-fat granola -- divided
2 tablespoons honey
8 ounces fat-free cream cheese

1. In large bowl, combine 3 cups of the granola, honey and 1/2 cup of the reserved
peach juice. Press mixture into a 9-inch glass pie pan to form a crust.

2. Dice 1 cup of the peaches. With electric beater, beat cheese until softened.
Fold in diced peaches. Spread mixture over crust; chill. Prior to serving, top
with peach slices and remaining granola.

Per serving: About 280 calories, 5g protein, 48g carbohydrate, 3g fat, 10%
calories from fat, 4mg cholesterol, 320mg sodium, 4g fiber.
Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Cherry Pie

Recipe By : Eating Well, July/August 1997


Serving Size : 8 Preparation Time :0:00
Categories : Pies

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
***CRUST***
1 large egg
2 teaspoons fresh lemon juice
1/2 cup low-fat cottage cheese
1/3 cup canola oil
2 tablespoons granulated sugar
1 teaspoon pure vanilla extract
1/2 teaspoon salt
2 cups all-purpose flour
2 tablespoons cold butter -- cut into 4 pieces
***FILLING & GLAZE***
5 cups sour cherries -- pitted
--about 2 pounds
3/4 cup granulated sugar -- plus 2 teaspoons
3 tablespoons cornstarch
2 tablespoons fresh lemon juice
1/4 teaspoon pure almond extract
1 tablespoon low-fat milk

TO MAKE CRUST: 1. In a glass measuring cup, blend egg and lemon juice with a fork.

2. In a food processor, combine cottage cheese, oil, sugar, vanilla and salt;
process until smooth and creamy, stopping once to scrape down the sides of the
workbowl. Add flour and butter; pulse about 6 times, just until butter is in pea-
size pieces. Add egg mixture and pulse just until dough begins to clump together.
(Do not let it form a ball.) Turn dough out onto a lightly floured surface. Divide
into 2 pieces, one slightly larger than the other. Form each piece into a disc,
wrap in plastic wrap and refrigerate for at least 20 minutes and up to 2 days.

3. Lightly oil a 9-inch pie pan or coat it with nonstick spray. On a lightly
floured surface, roll the larger piece of dough into a 12-inch circle. Roll dough
over rolling pin, then unroll into prepared pan. Gently press dough into bottom
and sides of pan. With scissors, trim excess pastry, leaving a 3/4-inch overhang.
Cover with plastic wrap and refrigerate until needed.

4. On a lightly floured surface, roll the smaller piece of dough into an 11-inch
circle. Roll dough over rolling pin, then unroll onto a sheet of parchment or wax
paper. Using a pastry wheel, preferably serrated, or a sharp knife, cut dough into
1/2-inch-wide strips. Carefully transfer paper to a baking sheet. Cover with
plastic wrap and refrigerate until needed.

TO MAKE FILLING & BAKE PIE:

1. Position oven rack in lower third of oven; preheat to 425�F.

2. In a large bowl, toss cherries with 3/4 cup sugar, cornstarch, lemon juice and
almond extract. Spoon into crust.

3. Weave pastry strips about 1/2 inch apart to form a lattice over the filling.
Trim strips at edge of pie pan. Turn overhanging pastry up over rim; press to seal
and decoratively flute edges. Brush milk over lattice top and sprinkle with
remaining 2 teaspoons sugar.

4. Set pie on a baking sheet and bake for 20 minutes. Cover edges of crust with
aluminum foil to prevent over-browning. Reduce oven temperature to 375� and bake
for 40 to 50 minutes longer, or until crust is golden and juices are bubbling.
Cool on a wire rack.

Makes 8 servings,

315 calories per serving; 5 grams protein; 10 grams fat (2.2 grams saturated fat);
53 grams carbohydrate; 175 mg sodium; 26 mg cholesterol; 2 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Cherry-Walnut Couscous Pudding Mix

Recipe By : Eating Well, July/August 1997


Serving Size : 2 Preparation Time :0:00
Categories : Mixes Desserts
Breakfast

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup instant couscous
1/2 cup nonfat dry milk
1/4 cup dried cherries
--or dried cranberries
1/4 cup walnuts -- finely chopped
3 tablespoons light brown sugar
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
1 1/4 cups water

AT HOME:

In an airtight plastic bag, combine all ingredients except water. Seal bag.
AT CAMP:

In a medium saucepan, bring water to a boil. Stir in pudding mix, cover and remove
from heat. Let stand for 10 minutes. Stir with a fork. Serve.

Makes about 1 2/3 cups dry mix and 2 cups cooked pudding, for 2 servings.

460 calories per serving; 16 grams protein; 9 grams fat (0.7 gram saturated fat);
80 grams carbohydrate; 240 mg sodium; 3 mg cholesterol; 9 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

NOTES : This sweet, nutty porridge can be served for breakfast or dessert.

* Exported from MasterCook *

Cherry-Walnut Couscous Pudding Mix2

Recipe By : Eating Well, July/August 1997


Serving Size : 2 Preparation Time :0:00
Categories : Mixes Desserts
Breakfast

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup instant couscous
1/2 cup nonfat dry milk
1/4 cup dried cherries
--or dried cranberries
1/4 cup walnuts -- finely chopped
3 tablespoons light brown sugar
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
1 1/4 cups water

AT HOME:

In an airtight plastic bag, combine all ingredients except water. Seal bag.

AT CAMP:

In a medium saucepan, bring water to a boil. Stir in pudding mix, cover and remove
from heat. Let stand for 10 minutes. Stir with a fork. Serve.

Makes about 1 2/3 cups dry mix and 2 cups cooked pudding, for 2 servings.

460 calories per serving; 16 grams protein; 9 grams fat (0.7 gram saturated fat);
80 grams carbohydrate; 240 mg sodium; 3 mg cholesterol; 9 grams fiber.
Busted by Gail Shermeyer <4paws@netrax.net>

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

NOTES : This sweet, nutty porridge can be served for breakfast or dessert.

* Exported from MasterCook *

Cherry-Walnut Couscous Pudding Mix3

Recipe By : Eating Well, July/August 1997


Serving Size : 2 Preparation Time :0:00
Categories : Mixes Desserts
Breakfast

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup instant couscous
1/2 cup nonfat dry milk
1/4 cup dried cherries
--or dried cranberries
1/4 cup walnuts -- finely chopped
3 tablespoons light brown sugar
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
1 1/4 cups water

AT HOME:

In an airtight plastic bag, combine all ingredients except water. Seal bag.

AT CAMP:

In a medium saucepan, bring water to a boil. Stir in pudding mix, cover and remove
from heat. Let stand for 10 minutes. Stir with a fork. Serve.

Makes about 1 2/3 cups dry mix and 2 cups cooked pudding, for 2 servings.

460 calories per serving; 16 grams protein; 9 grams fat (0.7 gram saturated fat);
80 grams carbohydrate; 240 mg sodium; 3 mg cholesterol; 9 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

NOTES : This sweet, nutty porridge can be served for breakfast or dessert.
* Exported from MasterCook *

Chewy Chocolate Chip Bars

Recipe By : Second Nature Egg Substitute Ad


Serving Size : 24 Preparation Time :0:00
Categories : Chocolate Cookies

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup stick margarine
--70% vegetable oil spread
3 cups firmly packed brown sugar
2 teaspoons water
1 cup egg substitute
3 cups all-purpose flour
3 1/2 teaspoons baking powder
1 teaspoon salt
2 teaspoons vanilla
1 cup chocolate mini-morsels

Preheat oven to 350�F. Coat 13 x 9 x 2-inch baking pan with no-stick cooking
spray. Melt margarine in large saucepan over low heat. Remove from heat. Stir
in remaining ingredients in order listed, stirring well after each addition.
Spread evenly in baking pan. Bake 35 to 40 minutes or until deep golden brown.
Makes 24 squares.

Nutritional Information Per Serving: Calories 234; fat 6g; protein 3g;
carbohydrates 43g; cholesterol 0mg; sodium 230mg.

Typed by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Chewy Molasses Cookies

Recipe By : Eating Well, September 1997


Serving Size : 24 Preparation Time :0:00
Categories : Cookies

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups all-purpose flour
2 teaspoons baking soda
1/2 teaspoon salt
1 1/4 teaspoons ground cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon ground ginger
1 large egg white
1 1/4 cups granulated sugar
1/2 cup fruit puree fat replacement
--homemade or store-bought
1/4 cup canola oil
1/4 cup molasses

1. In a medium bowl, whisk flour, baking soda, salt, cinnamon, cloves and ginger.
2. In a large mixing bowl, whisk egg white, 1 cup sugar, fruit puree, oil and
molasses. Add dry ingredients and stir gently until combined. Cover with plastic
wrap and refrigerate until firm, at least 2 hours or overnight. 3. Preheat oven to
375�F. Coat 2 baking sheets with nonstick spray or line them with parchment paper.
4. Place remaining 1/4 cup sugar in a shallow dish. Scoop out dough by the scant
tablespoonful and, with lightly oiled hands, roll into 1-inch balls. Roll balls in
sugar and place 2 inches apart on prepared baking sheets. 5. Bake cookies, 1 sheet
at a time, for 10 to 15 minutes, or until golden on the bottom. Transfer to a wire
rack to cool. (The cookies will keep for up to 4 days in a tightly covered cookie
tin. Freeze for longer storage.)

MAKES ABOUT 2 DOZEN COOKIES.

110 calories per cookie; 1 gram protein; 2 grams fat (0.2 gram saturated fat); 21
grams carbohydrate; 115 mg sodium; 0 mg cholesterol; 0 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chicken Adobo Kebabs

Recipe By : Eating Well, July/August 1997


Serving Size : 4 Preparation Time :0:00
Categories : Chicken Bbq & Grilling
Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 tablespoons fresh lemon juice
2 cloves garlic -- peeled and minced
2 teaspoons dried oregano
1 teaspoon paprika
1 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/2 teaspoon freshly ground black pepper
1 pound boneless skinless chicken breasts -- trimmed
--cut into 1 1/2 inch cubes
2 teaspoons olive oil
1 red onion -- peeled
--quartered & separated into layers
lemon wedges
1. Prepare a charcoal fire or preheat a gas grill.

2. In a medium bowl, blend 1 tablespoon lemon juice, garlic, oregano, paprika,


salt, cumin, cinnamon and pepper. Add chicken and toss to coat. Cover with plastic
wrap and marinate in the refrigerator for 20 minutes.

3. In a small bowl, mix remaining 2 tablespoons lemon juice and oil. Set aside.

4. Thread chicken and onion pieces alternately onto 4 or 8 skewers.

5. Using a long-handled barbecue brush, coat the grill rack lightly with oil.
Grill kebabs, turning occasionally, until browned and cooked through, 6 to 7
minutes, basting with reserved lemon-oil mixture on cooked side only. Serve
immediately, with lemon wedges.

Makes 4 servings.

170 calories per serving; 27 grams protein; 4 grams fat (0.8 gram saturated fat);
6 grams carbohydrate; 605 mg sodium; 64 mg cholesterol; 1 gram fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chicken and Artichokes

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Main Dishes Chicken

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 boneless skinless chicken breast
halves (about 1 pound)
1 can chicken broth -- (14-1/2 ounces)
2 cups sliced fresh mushrooms
-- (about 6 ounces)
1/4 cup chopped onion (about 1 small)
1 teaspoon chopped fresh or
1/4 teaspoon dried oregano
1/8 teaspoon pepper
1 cup frozen green peas
1 package frozen artichoke -- (9 ounces)
1 heart *
2 tablespoons cornstarch
2 tablespoons grated Parmesan cheese
2 cups hot cooked rice
*Substitute
1 can artichoke -- (14 ounces)
1 heart , drained.
Trim fat from chicken breast halves. Spray 10-inch nonstick skillet with
nonstick cooking spray. Heat over medium heat. Cook chicken in skillet
until brown on both sides. Reserve 1/2 cup broth. Stir remaining broth,
the mushrooms, onion, oregano and pepper into skillet. Heat to boiling;
reduce heat. Cover and simmer 8 minutes, stirring occasionally.
Stir in frozen peas and artichoke hearts. Heat to boiling. Cover and
simmer 8 to 10 minutes, separating artichoke hearts after 5 minutes, until
chicken is done and vegetables are tender. Remove chicken; keep warm. Mix
reserved broth, the cornstarch and cheese. Stir into artichoke mixture.
Heat to boiling, stirring constantly. Boil and stir 1 minute. Serve over
chicken and rice. 4 SERVINGS (WITH ABOUT 1 CUP SAUCE EACH).
MICROWAVE DIRECTIONS: Increase cornstarch to 3 tablespoons. Reserve 1/2
cup broth. Place chicken, remaining broth, the mushrooms, onion, oregano
and pepper in 3-quart microwavable casserole. Cover and microwave on high
8 minutes. Stir in frozen peas and artichoke hearts. Cover and microwave 8
to 10 minutes, separating artichoke hearts and rotating casserole 1/2 turn
after 4 minutes, until chicken is done and vegetables are tender. Remove
chicken; keep warm. Mix reserved broth, the cornstarch and cheese. Stir
into artichoke mixture. Microwave uncovered 3 to 5 minutes, stirring every
minute, until mixture thickens and boils.

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

* Exported from MasterCook *

Chicken and Grape Pilaf

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Indian Luncheon
Main Dishes Chicken

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups cubed cooked chicken or
turkey
3/4 cup uncooked regular long grain
rice
1/4 cup sliced green onions (with tops)
1 3/4 cups chicken broth
1 teaspoon margarine
1/4 teaspoon ground cinnamon
1/4 teaspoon ground allspice
1/8 teaspoon salt
1 cup seedless grape halves
2 tablespoons chopped pecans

Heat all ingredients except grape halves and pecans to boiling in 2-quart
saucepan, stirring once or twice; reduce heat. Cover and simmer 14
minutes. (Do not lift cover or stir.) Remove from heat. Stir in grape
halves and pecans, fluffing rice lightly with fork. Cover and let steam 5
to 10 minutes. 4 SERVINGS (ABOUT 1-1/4 CUP EACH).
- - - - - - - - - - - - - - - - - -

NOTES : easy

* Exported from MasterCook *

Chicken And Pasta With Salsa

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 4 Preparation Time :0:00
Categories : Chicken Pastanoodle
Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
9 ounces refrigerated fresh angel-hair pasta
--or linguini
3 broiled or roasted chicken breast halves
16 ounces chunky salsa
1 tablespoon lime juice
1/4 cup shredded monterey jack
--or mozzarella cheese
fresh cilantro or parsley
1 sprig -- optional
salsa -- optional

Prepare pasta according to package directions. Meanwhile, remove skin and bones
from chicken breasts; cut meat into bite-size strips.

Stir together salsa, lime juice, and chicken strips in a large saucepan. Heat
through. Drain pasta; toss with salsa mixture. Sprinkle with Monterey Jack or
mozzarella cheese. If desired, garnish with cilantro or parsley sprigs and pass
additional salsa.

Makes 4 servings.

Nutrition facts per serving: 408 cal., 11 g total fat (3 g sat. fat), 118 mg
cholesterol, 547 mg sodium, 50 g carbohydrate., 2 g dietary fiber, 30 g pro. Daily
Value: 19% vitamin. A, 62% vitamin. C, 25% iron.

Food exchanges: 3 bread, 3 meat, 1/2 fat.

Busted by Gail Shermeyer <4paws@netrax.net>.

- - - - - - - - - - - - - - - - - -
* Exported from MasterCook *

Chicken And Pasta With Salsa2

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 4 Preparation Time :0:00
Categories : Chicken Pastanoodle
Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
9 ounces refrigerated fresh angel-hair pasta
--or linguini
3 broiled or roasted chicken breast halves
16 ounces chunky salsa
1 tablespoon lime juice
1/4 cup shredded monterey jack
--or mozzarella cheese
fresh cilantro or parsley
1 sprig -- optional
salsa -- optional

Prepare pasta according to package directions. Meanwhile, remove skin and bones
from chicken breasts; cut meat into bite-size strips.

Stir together salsa, lime juice, and chicken strips in a large saucepan. Heat
through. Drain pasta; toss with salsa mixture. Sprinkle with Monterey Jack or
mozzarella cheese. If desired, garnish with cilantro or parsley sprigs and pass
additional salsa.

Makes 4 servings.

Nutrition facts per serving: 408 cal., 11 g total fat (3 g sat. fat), 118 mg
cholesterol, 547 mg sodium, 50 g carbohydrate., 2 g dietary fiber, 30 g pro. Daily
Value: 19% vitamin. A, 62% vitamin. C, 25% iron.

Food exchanges: 3 bread, 3 meat, 1/2 fat.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Chicken And Pasta With Salsa3

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 4 Preparation Time :0:00
Categories : Chicken Pastanoodle
Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
9 ounces refrigerated fresh angel-hair pasta
--or linguini
3 broiled or roasted chicken breast halves
16 ounces chunky salsa
1 tablespoon lime juice
1/4 cup shredded monterey jack
--or mozzarella cheese
fresh cilantro or parsley
1 sprig -- optional
salsa -- optional

Prepare pasta according to package directions. Meanwhile, remove skin and bones
from chicken breasts; cut meat into bite-size strips.

Stir together salsa, lime juice, and chicken strips in a large saucepan. Heat
through. Drain pasta; toss with salsa mixture. Sprinkle with Monterey Jack or
mozzarella cheese. If desired, garnish with cilantro or parsley sprigs and pass
additional salsa.

Makes 4 servings.

Nutrition facts per serving: 408 cal., 11 g total fat (3 g sat. fat), 118 mg
cholesterol, 547 mg sodium, 50 g carbohydrate., 2 g dietary fiber, 30 g pro. Daily
Value: 19% vitamin. A, 62% vitamin. C, 25% iron.

Food exchanges: 3 bread, 3 meat, 1/2 fat.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Chicken And Tortilla Casserole

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 4 Preparation Time :0:00
Categories : Chicken Main Dishes
Tex-Mex

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 cup low-sodium chicken broth -- defatted
--divided
1/2 cup diced red bell pepper
1/2 cup diced green bell pepper
1/2 cup diced red onion
1 cup nonfat spicy nacho dip -- divided
3 ounces unsalted baked tortilla chips -- divided
1 cup cooked and shredded boneless chicken
-- breast
28 ounces low-sodium tomatoes -- coarsely chopped
--one-fourth liquid reserved
1/4 cup low-fat sour cream
1/4 cup skim milk
fresh parsley sprigs -- optional

1. Preheat oven to 350�F.

2. In medium nonstick skillet, heat 2 tablespoons broth until hot. Add pepper and
onion; cook about 5 minutes, stirring often. Add remaining 2 tablespoons broth;
cook until peppers are soft. Remove from heat; set aside.

3. To assemble casserole, spread 1/4 cup nacho dip on bottom of a 1 1/2- to 2


quart casserole dish. Top with layer of tortilla chips (about 30 chips). Cover
with pepper mixture, followed by another layer of tortilla chips. Evenly spread
chicken over chips; top with tomatoes and remaining juice.

4. In small saucepan, combine the remaining 3/4 cup nacho dip, sour cream and skim
milk; heat over medium heat 2 to 3 minutes, until warm. Drizzle half the mixture
over tomato layer.

5. Cover and bake about 25 to 35 minutes, until mixture bubbles. Drizzle casserole
with remaining nacho sauce. Garnish with parsley sprigs.

Makes 4 servings. Preparation time: 20 minutes. Baking time: 35 minutes.

Per serving: About 281 cal, 18 g pro, 38 g car, 7 g fat, 22% cal from fat, 35 mg
chol, 589 mg sod, 2 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chicken Barbecue On A Bun

Recipe By : Low-Fat Meals, Woman's Day, 4/96


Serving Size : 4 Preparation Time :0:00
Categories : Chicken Sandwiches
Bbq & Grilling

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 package barbecue-seasoned boneless chicken
-- breasts
--about 1 pound
1/3 cup reduced-calorie mayonnaise
2 tablespoons spicy brown mustard
1/2 cup finely chopped cabbage
1/4 cup finely chopped red onion
4 split lightly toasted kaiser rolls
8 lettuce leaves -- optional
1. prepare outdoor grill for cooking or preheat broiler.

2. Grill or broil chicken 5 to 6 inches from heat source until cooked through,
about 8 to 10 minutes, turning 2 to 3 times.

3. Meanwhile, in small bowl, combine mayonnaise and mustard; stir in cabbage and
onion; blend well.

4. Place a chicken breast on bottom half of each roll; spread mayonnaise mixture
on top; cover with lettuce and top half of roll.

Makes 4 sandwiches. Preparation time: About 5 minutes. Cooking time: About 8 to 10


minutes.

Per serving: About 281 cal, 22 g pro, 22 g car, 11 g fat, 36% cal from fat, 51 mg
cholesterol, 914 mg sod, 2 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chicken Breasts W/Tomato, Black Olive & Anchovy Sauce

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 4 Preparation Time :0:35
Categories : Chicken Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 boneless skinless chicken breast halves
--about 1 1/4 pounds
1/4 cup all-purpose flour
1 teaspoon salt
1/2 teaspoon ground black pepper
2 teaspoons olive oil
***SAUCE***
1 1/2 teaspoons minced garlic
2 anchovy fillets -- rinsed
--patted dry and coarsely chopped
1/2 cup dry white wine
1/4 cup fat-free chicken broth
1 1/2 tablespoons tomato paste
2 tablespoons black olives -- pitted
--and coarsely chopped
1 tablespoon pine nuts
1/4 teaspoon ground black pepper
2 tablespoons chopped fresh parsley

1. To flour and cook chicken breasts, follow Basic Recipe.

2. Reduce the heat to medium-low. Add garlic and anchovies to the skillet and
cook, stirring, about 30 seconds, until garlic is lightly colored. Add wine, broth
and tomato paste; stir until paste has dissolved. Add olives, pine nuts and
pepper; bring the sauce to a simmer. Cook over medium heat about 4 minutes, or
until the sauce has reduced and thickened.

3. Stir in parsley and spoon the sauce over the chicken breasts.

Per serving: About 209, 23g protein, 8g carbohydrate, 7g fat, 30% calories from
fat, 59mg cholesterol, 787mg sodium, 1g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chicken Breasts With Creamy Mustard Sauce

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 4 Preparation Time :0:40
Categories : Chicken Main Dishes
Sauces

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 boneless skinless chicken breast halves
--about 1 1/4 pounds
1/4 cup all-purpose white flour
1 teaspoon salt
1/2 teaspoon ground black pepper
1 tablespoon olive oil
***SAUCE***
1/2 cup chopped onions
3/4 cup fat-free chicken broth
2 tablespoons coarse-grained dijon mustard
3 tablespoons nonfat sour cream
salt -- to taste
ground black pepper -- to taste

1. To flour and cook chicken breasts, follow Basic Recipe.

2. Reduce heat to medium. Add onions to the skillet and cook about 3 minutes,
stirring, until they are softened and begins to color. Add chicken broth and
mustard and bring the sauce to a simmer. Cook about 4 minutes, or until the sauce
is reduced and thickened slightly.

3. Add sour cream and stir just to heat through. Season with salt and pepper.
Spoon the sauce over the chicken breasts.

Per serving: About 203 calories, 24g protein, 10g carbohydrate, 6g fat, 27%
calories from fat, 57mg cholesterol, 779mg sodium, 1g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>


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

* Exported from MasterCook *

Chicken Breasts With Creamy Mustard Sauce2

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 4 Preparation Time :0:40
Categories : Chicken Main Dishes
Sauces

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 boneless skinless chicken breast halves
--about 1 1/4 pounds
1/4 cup all-purpose white flour
1 teaspoon salt
1/2 teaspoon ground black pepper
1 tablespoon olive oil
***SAUCE***
1/2 cup chopped onions
3/4 cup fat-free chicken broth
2 tablespoons coarse-grained dijon mustard
3 tablespoons nonfat sour cream
salt -- to taste
ground black pepper -- to taste

1. To flour and cook chicken breasts, follow Basic Recipe.

2. Reduce heat to medium. Add onions to the skillet and cook about 3 minutes,
stirring, until they are softened and begins to color. Add chicken broth and
mustard and bring the sauce to a simmer. Cook about 4 minutes, or until the sauce
is reduced and thickened slightly.

3. Add sour cream and stir just to heat through. Season with salt and pepper.
Spoon the sauce over the chicken breasts.

Per serving: About 203 calories, 24g protein, 10g carbohydrate, 6g fat, 27%
calories from fat, 57mg cholesterol, 779mg sodium, 1g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chicken Breasts With Currants And Rosemary Sauce


Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5
Serving Size : 4 Preparation Time :0:30
Categories : Chicken Main Dishes
Sauces

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 boneless skinless chicken breast halves
--about 1 1/4 pounds
1/4 cup all-purpose white flour
1 teaspoon salt
1/2 teaspoon ground black pepper
1 tablespoon olive oil
***SAUCE***
1/2 cup chopped onions
1 teaspoon sugar
3/4 cup fat-free chicken broth
1/4 cup dried currents
1 1/2 teaspoons chopped fresh rosemary
1 tablespoon balsamic vinegar
1/2 teaspoon cornstarch

1. To flour and cook chicken breasts, follow Basic Recipe.

2. Reduce heat to medium-low. Add onions and sugar to the skillet and cook,
stirring, about 2 minutes, or until they are begin to color.

3. Add chicken broth, currants and rosemary to the skillet. In a small bowl, stir
together vinegar and cornstarch. Stir mixture into the sauce and bring to a
simmer. Cook about 2 minutes, or until thickened and slightly reduced. Spoon over
the chicken breasts.

Per serving: About 214 calories, 23g protein, 16g carbohydrate, 6g fat, 25%
calories from fat, 57mg cholesterol, 664mg sodium, 1g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chicken Breasts With Currants And Rosemary Sauce2

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 4 Preparation Time :0:30
Categories : Chicken Main Dishes
Sauces

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 boneless skinless chicken breast halves
--about 1 1/4 pounds
1/4 cup all-purpose white flour
1 teaspoon salt
1/2 teaspoon ground black pepper
1 tablespoon olive oil
***SAUCE***
1/2 cup chopped onions
1 teaspoon sugar
3/4 cup fat-free chicken broth
1/4 cup dried currents
1 1/2 teaspoons chopped fresh rosemary
1 tablespoon balsamic vinegar
1/2 teaspoon cornstarch

1. To flour and cook chicken breasts, follow Basic Recipe.

2. Reduce heat to medium-low. Add onions and sugar to the skillet and cook,
stirring, about 2 minutes, or until they are begin to color.

3. Add chicken broth, currants and rosemary to the skillet. In a small bowl, stir
together vinegar and cornstarch. Stir mixture into the sauce and bring to a
simmer. Cook about 2 minutes, or until thickened and slightly reduced. Spoon over
the chicken breasts.

Per serving: About 214 calories, 23g protein, 16g carbohydrate, 6g fat, 25%
calories from fat, 57mg cholesterol, 664mg sodium, 1g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chicken Breasts With Leek And Mushroom Sauce

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 4 Preparation Time :0:15
Categories : Chicken Main Dishes
Sauces

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 boneless skinless chicken breast halves
--about 1 1/4 pounds
1/4 cup all-purpose white flour
1 teaspoon salt
1/2 teaspoon ground black pepper
1 tablespoon olive oil
***SAUCE***
6 ounces cremini or button mushrooms
--cleaned and thinly sliced
--2 1/2 cups
1 small leek -- trimmed
--thinly sliced crosswise
--and rinsed of grit
1/2 cup fat-free chicken broth
1/2 teaspoon cornstarch
1/4 cup nonfat sour cream
1/2 teaspoon lemon juice
1/4 teaspoon dried tarragon
salt -- to taste
ground black pepper -- to taste

1. To flour and cook chicken breasts, follow Basic Recipe.

2. Reduce heat to medium-low. Add mushrooms and leeks to skillet and cook, about 4
minutes, stirring, until the leeks are tender.

3. In a small bowl, stir together chicken broth and cornstarch. Stir the mixture
into the mushrooms and leeks. When simmering and thickened, stir in sour cream,
lemon juice and tarragon.

4. Season with salt and pepper. Spoon the sauce over the chicken breasts.

Per serving: About 218 calories, 25g protein, 15g carbohydrate, 6g fat, 25%
calories from fat, 57mg cholesterol, 671mg sodium, 1g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chicken Breasts With Leek And Mushroom Sauce2

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 4 Preparation Time :0:15
Categories : Chicken Main Dishes
Sauces

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 boneless skinless chicken breast halves
--about 1 1/4 pounds
1/4 cup all-purpose white flour
1 teaspoon salt
1/2 teaspoon ground black pepper
1 tablespoon olive oil
***SAUCE***
6 ounces cremini or button mushrooms
--cleaned and thinly sliced
--2 1/2 cups
1 small leek -- trimmed
--thinly sliced crosswise
--and rinsed of grit
1/2 cup fat-free chicken broth
1/2 teaspoon cornstarch
1/4 cup nonfat sour cream
1/2 teaspoon lemon juice
1/4 teaspoon dried tarragon
salt -- to taste
ground black pepper -- to taste

1. To flour and cook chicken breasts, follow Basic Recipe.

2. Reduce heat to medium-low. Add mushrooms and leeks to skillet and cook, about 4
minutes, stirring, until the leeks are tender.

3. In a small bowl, stir together chicken broth and cornstarch. Stir the mixture
into the mushrooms and leeks. When simmering and thickened, stir in sour cream,
lemon juice and tarragon.

4. Season with salt and pepper. Spoon the sauce over the chicken breasts.

Per serving: About 218 calories, 25g protein, 15g carbohydrate, 6g fat, 25%
calories from fat, 57mg cholesterol, 671mg sodium, 1g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chicken Breasts With Lemon And Caper Sauce

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 4 Preparation Time :0:30
Categories : Chicken Main Dishes
Sauces

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 boneless skinless chicken breast halves
--about 1 1/4 pounds
--1/4 cup all-purpose white flour
1 teaspoon salt
1/2 teaspoon ground black pepper
1 tablespoon olive oil
***SAUCE***
1/3 cup chopped shallots
1/3 cup dry white wine or fat-free chicken broth
1/4 cup lemon juice
3 tablespoons drained capers

1. To flour and cook chicken breasts, follow Basic Recipe.

2. Reduce heat to medium-low. Add shallots to the skillet and stir until they are
lightly browned, about 1 minute. Add wine, lemon juice and capers. Bring the sauce
to a simmer and cook about 3 minutes, or until it has reduced and thickened
slightly. Spoon the sauce over the chicken breasts.
Per serving: About 188 calories, 22g protein, 7g carbohydrate, 6g fat, 29%
calories from fat, 57mg cholesterol, 872mg sodium, 0g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chicken Breasts With Lemon And Caper Sauce2

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 4 Preparation Time :0:30
Categories : Chicken Main Dishes
Sauces

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 boneless skinless chicken breast halves
--about 1 1/4 pounds
--1/4 cup all-purpose white flour
1 teaspoon salt
1/2 teaspoon ground black pepper
1 tablespoon olive oil
***SAUCE***
1/3 cup chopped shallots
1/3 cup dry white wine or fat-free chicken broth
1/4 cup lemon juice
3 tablespoons drained capers

1. To flour and cook chicken breasts, follow Basic Recipe.

2. Reduce heat to medium-low. Add shallots to the skillet and stir until they are
lightly browned, about 1 minute. Add wine, lemon juice and capers. Bring the sauce
to a simmer and cook about 3 minutes, or until it has reduced and thickened
slightly. Spoon the sauce over the chicken breasts.

Per serving: About 188 calories, 22g protein, 7g carbohydrate, 6g fat, 29%
calories from fat, 57mg cholesterol, 872mg sodium, 0g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chicken Breasts With Pineapple And Chili Sauce


Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5
Serving Size : 4 Preparation Time :0:40
Categories : Chicken Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 boneless skinless chicken breast halves
--about 1 1/4 pounds
1/4 cup all-purpose white flour
1 teaspoon salt
1/2 teaspoon ground black pepper
1 tablespoon olive oil
***SAUCE***
l2 ounces fresh chunk pineapple
1/2 cup orange juice -- approximately
1/2 teaspoon cornstarch
1 tablespoon brown sugar
1 habanero chili pepper -- seeded and minced
--or scotch bonnet chili pepper
--or 2 jalapeno chilies
1/2 teaspoon minced garlic
2 tablespoons chopped fresh cilantro
--or parsley

1. To flour and cook chicken breasts, follow Basic Recipe.

2. Drain juice from pineapple into a measuring cup. Add enough orange juice to
total 3/4 cup. Stir in cornstarch and set aside.

3. Reduce heat to medium-low. Add drained pineapple chunks and sugar to the
skillet. Cook, stirring, about 3 minutes, or until the pineapple begins to brown.
Add chilies and garlic and cook, stirring, about 1 1/2 minutes, or until the
garlic begins to color.

4. Stir the reserved juice-cornstarch mixture again and add it to the skillet.
Bring the sauce to a simmer and cook about 4 minutes, or until the sauce has
thickened and cooked down slightly.

5. Stir in cilantro and spoon the sauce over the chicken breasts.

Per serving: About 236 calories, 22g protein, 22g carbohydrate, 6g fat, 23%
calories from fat, 57mg cholesterol, 635mg sodium, 1g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chicken Breasts with Sauce

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Italian Main Dishes
Chicken

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 cup coarsely chopped sun-dried
tomatoes
1/2 cup chicken broth
4 boneless skinless chicken breast
halves (about 1 pound)
1/2 cup sliced fresh mushrooms
-- (about 1-1/2 ounces)
2 tablespoons chopped green onions
-- (with tops)
2 cloves garlic -- finely chopped
2 tablespoons dry red wine
1 teaspoon vegetable oil
1/2 cup skim milk
2 teaspoons cornstarch
2 teaspoons chopped fresh or
1/2 teaspoon dried basil
2 cups hot cooked fettuccine or rice
Mix tomatoes and broth -- let stand 30
minutes.

Trim fat from chicken. Cook mushrooms, onions and garlic in wine in
10-inch nonstick skillet over medium heat about 3 minutes, stirring
occasionally, until mushrooms are tender; remove mixture from skillet. Add
oil to skillet. Cook chicken in oil over medium heat until brown on both
sides. Add tomato mixture. Heat to boiling; reduce heat. Cover and simmer
about 10 minutes, stirring occasionally, until chicken is done. Remove
chicken; keep warm. Mix milk, cornstarch and basil; stir into tomato
mixture. Heat to boiling, stirring constantly. Boil and stir 1 minute.
Stir in mushroom mixture; heat through. Serve over chicken and fettuccine.
4 SERVINGS (WITH ABOUT 1/3 CUP SAUCE EACH).
MICROWAVE DIRECTIONS: Decrease broth to 1/4 cup. Omit oil. Decrease milk
to 1/4 cup. Mix tomatoes and broth as directed. Trim fat from chicken.
Place mushrooms, onion, garlic and wine in 4-cup microwavable measure.
Cover tightly and microwave on high 2 to 3 minutes or until mushrooms are
tender; reserve. Place chicken in 2-quart microwavable casserole. Pour
tomato mixture over chicken. Cover tightly and microwave on high 10 to 12
minutes, rotating casserole 1/4 turn every 3 minutes, until chicken is
done. Remove chicken; keep warm. Mix milk, cornstarch and basil; stir into
tomato mixture. Microwave uncovered 2 to 4 minutes, stirring every minute,
until mixture thickens and boils. Stir in mushroom mixture. Microwave
uncovered 30 to 60 seconds or until mixture boils. Serve over chicken and
fettuccine.

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

NOTES : average
* Exported from MasterCook *

Chicken Cordon Bleu

Recipe By : Low-Fat Meals, Woman's Day, 4/96


Serving Size : 4 Preparation Time :0:00
Categories : Chicken Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 skinless boneless chicken breasts -- halved
1 tablespoon dijon mustard
1/2 teaspoon dried thyme
2 ounces reduced-fat swiss cheese
--cut in 4 slices
4 ounces lean cooked ham
--cut in slices
1/4 cup seasoned bead crumbs
1 tablespoon grated parmesan cheese
1 tablespoon melted reduced-fat margarine -- plus 1 teaspoon

1. Preheat oven to 400�F. Place each chicken breast half between two pieces of
waxed paper and pound to 1/4-inch thickness.

2. Spread mustard down center of chicken. Sprinkle with thyme. Top each chicken
breast with a slice of Swiss cheese and a slice of ham. Roll up jelly-roll style,
tucking in sides of ham and chicken to seal. Secure with skewers or large
toothpicks.

3. Combine bread crumbs and Parmesan cheese. Brush chicken with melted margarine;
roll in crumb mixture. Place in 9- by 9-inch baking pan.

4. Bake at 400�F 10 minutes. Reduce heat to 350�; bake until chicken is cooked
through, about 20 to 25 minutes. Remove skewers. Serve immediately.

Makes 4 servings. Preparation time: About 20 to 25 minutes. Cooking time: About 30


to 35 minutes.

Per serving: About 243 cal, 28 g pro, 5 g car, 7 g fat, 25% cal from fat, 83 mg
cholesterol, 740 mg sod, 0 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chicken Creole

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 2 Preparation Time :0:00
Categories : Chicken Main Dishes
Microwave

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 skinless boneless chicken-breast halves -- sliced
1/2 tablespoon olive or vegetable oil
1/2 medium green pepper -- seeded
--and cut into strips
1/4 cup diced celery
1/4 cup chopped onion
2 tablespoons lemon juice from concentrate
4 ounces tomato sauce
1/4 teaspoon hot-pepper sauce -- (up to 1/2)
1/4 teaspoon cayenne pepper
hot cooked rice

In large skillet, brown chicken in oil. Add green bell pepper, celery, onion and
lemon juice; cook 5 minutes, stirring frequently. Add tomato sauce, hot pepper
sauce and cayenne pepper. Cook 5 to 10 minutes, until vegetables are crisp-tender,
stirring frequently. Serve over rice.

To microwave, place chicken in a 2-quart glass baking dish. Cover; cook on High
(100% power) 6 to 8 minutes, until chicken loses its pink color, stirring several
times. Add oil, bell pepper, celery, onion, lemon juice, tomato sauce, hot-pepper
sauce and cayenne pepper; mix well. Cover; cook on High 8 to 10 minutes, until
vegetables are tender-crisp, stirring several times. Serve over rice.

Makes 2 servings. Preparation time: 15 minutes. Cooking time: 15 minutes.

Per serving: About 241 cal, 15 g pro, 43 g car, 4 g fat, 15% cal from fat, 0 mg
chol, 305 mg sod, 13 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chicken Curry

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 6 Preparation Time :0:00
Categories : Chicken Main Dishes
Crockpot

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 skinless -- boneless chicken
-- breast halves
--or thighs
--12 ounces total
4 medium potatoes
--cut into 1-inch chunks
--1 1/4 pounds
1 medium green sweet pepper
--cut into 1-inch pieces
--3/4 cup
1 medium onion -- sliced
1 cup chopped tomato
1 tablespoon ground coriander
2 teaspoons grated gingerroot
--or 1/2 teaspoon ground ginger
1 1/2 teaspoon paprika
3/4 teaspoons salt
1/2 teaspoon crushed red pepper -- (up to 1)
1/2 teaspoon ground turmeric
1/4 teaspoon ground cinnamon
1/8 teaspoon ground cloves
3/4 cups chicken broth
1 tablespoon cornstarch
1 tablespoon cold water

Rinse chicken; pat dry. Cut chicken into 1-inch pieces. Place potatoes, sweet
pepper, and onion in a 3 1/2- or 4-quart crockery cooker. Place chicken on top of
the vegetables.

For sauce, combine tomato, coriander, gingerroot or ground ginger, paprika, salt,
red pepper, turmeric, cinnamon, and cloves in a medium bowl; stir in chicken
broth. Pour sauce over chicken.

Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4
to 5 hours. If using low-heat setting, turn to high-heat setting. Combine
cornstarch and water; stir into broth. Cover and cook 10 to 15 minutes longer on
high-heat setting or till mixture is thickened and bubbly.

Makes 4 servings.

Nutrition facts per serving: 288 cal., 3 g total fat (1 g sat. fat), 45 mg
cholesterol, 607 mg sodium, 43 g carbohydrate., 3 g dietary fiber, 22 g pro. Daily
Value: 11% vitamin. A, 76% vitamin. C, 27% iron.

Food exchanges: 1 1/2 vegetable, 2 1/2 bread, 2 1/2 meat.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Chicken Curry With Rice

Recipe By : Eating Well, October 1996


Serving Size : 6 Preparation Time :0:00
Categories : Chicken Main Dishes
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup basmati rice
3 teaspoons vegetable oil
--preferably canola
6 skinless chicken thighs
--fat trimmed
2 cups finely chopped onions
--about 3 medium onions
5 cloves garlic -- minced
2 tablespoons minced fresh ginger
2 tablespoons curry powder
--preferably madras
1 tablespoon ground coriander
1/2 teaspoon ground red pepper
--or to taste
2 cups defatted reduced-sodium chicken broth
15 ounces chickpeas -- drained and rinsed
--1 1/2 cups
14 ounces diced tomatoes -- drained
2 cups frozen peas -- thawed
salt & freshly ground black pepper -- to taste
2 tablespoons chopped fresh cilantro -- optional
lime wedges -- for garnish

1. Preheat oven to 400�F. Soak rice in cold water for 20 minutes. Drain.

2. Meanwhile, heat 1 teaspoon of the oil in a Dutch oven over medium-high heat.
Add chicken and cook until browned on all sides, 6 to 8 minutes. Transfer the
chicken to a plate.

3. Reduce the heat to low, add the remaining 2 teaspoons oil and heat until hot.
Add onions and cook, stirring, until light golden, 10 to 15 minutes. Stir in
garlic, ginger, curry powder, coriander and ground red pepper; cook, stirring
constantly, until fragrant, about 2 minutes.

4. Increase the heat to medium-high; stir in chicken broth, chickpeas, tomatoes


and the soaked and drained rice; bring to a simmer. Nestle the browned chicken
pieces in the rice. Cover and bake for 20 to 25 minutes, until the rice is tender
and most of the liquid has been absorbed.

5. Remove the chicken pieces and stir peas into the rice. Season with salt and
pepper. Set the chicken back on the rice, and sprinkle with cilantro, if using.
Serve with lime wedges.

Makes about 8 cups, for 6 servings.

400 calories per serving: 23 grams protein, 10 grams fat(2.1 grams saturated fat),
54 grams carbohydrate; 695 mg sodium; 46 mg cholesterol; 8 grams fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>

- - - - - - - - - - - - - - - - - -
* Exported from MasterCook *

Chicken Fajitas

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Tex-Mex Main Dishes
Chicken

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 pound boneless skinless chicken
breasts
2 tablespoons orange juice
2 teaspoons vegetable oil
1 teaspoon chili powder
1/4 teaspoon salt
1/4 teaspoon pepper
1 clove garlic -- finely chopped
Chili Sour Cream
4 flour tortillas (10 inches in
) -- �
1 medium onion -- sliced
1 medium green or red bell pepper
cut into 1/4-inch strips
Chopped fresh cilantro
CHILI SOUR CREAM
1/2 cup lowfat sour cream
2 tablespoons orange juice
2 teaspoons chopped seeded jalapeno
1/4 teaspoon ground cumin

Trim fat from chicken breasts. Cut chicken with grain into 1/4-inch
slices. (For ease in cutting, partially freeze chicken about 1-1/2 hours.)
Mix orange juice, oil, chili powder, salt, pepper and garlic in medium
glass or plastic bowl or heavy plastic bag. Add chicken; toss to coat.
Cover and refrigerate at least 4 hours but no longer than 24 hours,
turning chicken occasionally. Prepare Chili Sour Cream.
Heat oven to 350 degrees. Wrap tortillas in aluminum foil. Bake 10 to 15
minutes or until warm. Remove from oven; keep tortillas wrapped. Remove
chicken from marinade.
Heat 10-inch nonstick skillet or wok over high heat until 1 or 2 drops of
water skitter when sprinkled in skillet. Add chicken; stir-fry 3 minutes.
Add onion and bell pepper; stir-fry 3 to 4 minutes longer or until
vegetables are crisp-tender.
For each serving, place 1/4 of the chicken mixture and 2 tablespoons Chili
Sour Cream in center or tortilla. Sprinkle with cilantro. Fold tortilla
over filling. 4 SERVINGS.
CHILI SOUR CREAM
Mix all ingredients. Refrigerate at least 1 hour.

- - - - - - - - - - - - - - - - - -
* Exported from MasterCook *

Chicken In A Bun

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 4 Preparation Time :0:00
Categories : Chicken Sandwiches

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 skinless boneless chicken breast halves
--12 ounces total
1 tablespoon reduced-sodium soy sauce
nonstick spray coating
2 tablespoons fat-free italian salad dressing
4 whole-grain hamburger buns -- toasted
4 lettuce leaves
4 thin slices red onion
4 tomato slices
1/2 small cucumber -- thinly sliced

Rinse chicken; pat dry. Brush with soy sauce.

Spray an unheated large skillet with nonstick coating. Heat skillet over medium
heat. Add chicken and cook 8 to 10 minutes or till chicken is tender and no longer
pink, turning once.

Drizzle chicken with salad dressing. Serve on buns with lettuce, onion, tomato,
and cucumber.

Makes 4 servings.

Nutrition facts per serving: 269 cal., 5 g total fat (1 g sat. fat), 45 mg
cholesterol, 533 mg sodium, 33 g carbohydrate., 4 g dietary fiber, 22 g pro. Daily
Value: 23% vitamin. C, 15% iron.

Food exchanges: 2 vegetable, 1 1/2 bread, 2 1/2 meat, 1/2 fat.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Chicken Nuggets On Greens With Buttermilk Dressing

Recipe By : Woman's Day, 6/27/97


Serving Size : 4 Preparation Time :0:00
Categories : Chicken Salads
Light Meals
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
--chicken nuggets--
olive oil nonstick coating spray
1 cup packaged corn flake crumbs
1 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon ground red pepper -- up to 1/2
4 skinned boned chicken breast halves
--about 4 ounces
--cut crosswise in 4 pieces
1/4 cup low-fat buttermilk
--dressing--
1/2 cup low-fat buttermilk
1 scallion -- chopped
1 tablespoon grated parmesan cheese
1 tablespoon cider vinegar
1/4 teaspoon salt
1/8 teaspoon pepper
8 cups mixed salad greens
1 red bell pepper -- cut in strips

1. Heat oven to 450�F. Line a jelly-roll pan with foil, place a wire rack in pan
and spray rack with cooking spray.

2. Nuggets: Mix corn flake crumbs, paprika, salt and pepper in a large plastic
food bag. Put chicken in a bowl, add buttermilk and stir to coat. Remove 3 pieces
at a time, let excess buttermilk drip off, then place in bag with crumb mixture.
Close bag and shake until chicken is well coated. Arrange on prepared rack. Repeat
with remaining chicken. Spray top of chicken with cookng spray.

3. Bake 10 to 12 minutes until gdden and cooked through.

4. Meanwhile whisk Dressing ingredients in a serving bowl until evenly blended.

5. Add salad greens and pepper strips and taste until coated. Top with chicken
nuggets.

Serves 4.

Per serving: 310 calories, 32 g protein, 34 g carbohydrate, 4 g fat, 69 mg


cholesterol, 905 mg sodium. Exchanges: 1 1/2 starch, 2 vegetable, 3 1/2 very-lean
meat, 2/3 fat.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chicken Paprika

Recipe By : Low-Fat Meals, Woman's Day, 4/96


Serving Size : 6 Preparation Time :0:00
Categories : Chicken Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon vegetable oil
1 teaspoon minced garlic
1 1/2 cup coarsely chopped onions
1/2 cup dry white wine or vermouth
3 pounds skinless chicken parts
1/2 cup chicken stock or bouillon
1 tablespoon sweet paprika
--preferably spanish or hungarian
1 bay leaf
1 teaspoon dried marjoram
1 tablespoon tomato paste
1/2 teaspoon salt
--less if using salted stock or bouillon
freshly ground black pepper -- to taste
1/4 cup minced parsley
1 cup low-fat sour cream
--or plain low-fat yogurt

1. In pressure cooker, heat the oil. Saut� garlic and onions in oil until onion is
soft, about 2 to 3 minutes. Pour in the wine and, while cooking 1 to 2 minutes
over medium-high heat, scrape up any browned bits from the bottom. Add chicken,
stock, paprika, bay leaf marjoram, tomato paste, salt and pepper.

2. Lock lid in place and, over high heat, bring to high pressure. Adjust heat to
maintain high pressure and cook 9 minutes. Reduce pressure with a quick-release
method. Remove lid, tilting away from you to allow any excess steam to escape.

3. Remove bay leaves; stir in the parsley and sour cream. Adjust seasonings before
serving. Serve over broad noodles.

Makes 6 servings. Preparation time: About 15 minutes. Cooking time: 12 to 15


minutes.

Per serving: About 299 cal, 39 g pro, 7 g car, 11 g fat, 32% cal from fat, 95 mg
cholesterol, 369 mg sod, 1 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chicken Parisienne

Recipe By : Low-Fat Meals, Woman's Day, 4/96


Serving Size : 4 Preparation Time :0:00
Categories : Chicken Main Dishes
Saut�ed & Stir-Fried
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 package lemon pepper-seasoned boneless chicken
-- breasts
--about 1 pound
1/4 cup all-purpose flour
1 tablespoon olive oil
2/3 cups white vermouth
--or white wine
1 tablespoon butter or margarine

1. Place flour in shallow bowl; coat chicken with flour and transfer to plate.

2. In large nonstick skillet, over medium-high heat, heat oil. Add chicken; brown
2 minutes on each side. Reduce heat to medium; cook until browned and cooked
through, about 8 to 10 minutes, turning 2 or 3 times. Remove chicken to warm
serving platter.

3. Stir vermouth into skillet, scraping up browned bits. Swirl in butter until
melted. Pour pan juices over chicken and serve.

Makes 4 servings. Preparation time: About 5 minutes. Cooking time: About 14 to 16


minutes.

Per serving: About 206 cal, 20 g pro, 7 g car, 8 g fat, 35% cal from fat, 61 mg
cholesterol, 575 mg sod, 0 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chicken Piccata

Recipe By : Low-Fat Meals, Woman's Day, 4/96


Serving Size : 4 Preparation Time :0:00
Categories : Chicken Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 package lemon pepper-seasoned boneless chicken
-- breasts
--about 1 pound
1/4 cup egg substitute
--or 1 beaten egg
1/2 cup plain bread crumbs
1 tablespoon olive oil -- (up to 2)
--or canola oil
4 lemon wedges
fresh parsley sprigs
1. Dip chicken in egg substitute; coat both sides with bread crumbs.

2. In large nonstick skillet, over medium-high heat, heat oil. Add chicken; reduce
heat to medium. Cook until golden brown and cooked through, about 5 to 6 minutes
on each side. Serve with lemon wedges and parsley.

Makes 4 servings. Preparation time: About 6 minutes. Cooking time: About 10 to 12


minutes.

Per serving: About 204 cal, 23 g pro, 11 g car, 8 g fat, 34% cal from fat, 53 mg
cholesterol, 662 mg sod, 1 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chicken Roll-Ups

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 6 Preparation Time :0:00
Categories : Chicken Sandwiches
Light Meals

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
nonstick spray coating
3/4 cups thinly sliced celery
1/2 cup sliced fresh mushrooms
1/2 cup thinly sliced carrot
1 small onion -- sliced
1 clove garlic -- minced
7 1/2 ounces tomatoes
8 ounces tomato sauce
1 teaspoon dried italian seasoning -- crushed
3/4 teaspoons sugar
3 medium chicken breasts -- skinned, boned
--and halved lengthwise
1/2 cup low-fat ricotta cheese
3 tablespoons grated parmesan cheese
1 tablespoon snipped fresh parsley
1/2 cup shredded mozzarella cheese -- optional

For sauce, spray a cold large saucepan with nonstick coating. Add celery,
mushrooms, carrot, onion, and garlic; cook till vegetables are tender. Cut up
tomatoes. Stir undrained tomatoes, tomato sauce, Italian seasoning, and sugar into
vegetables. Bring to boiling; reduce heat. Simmer, uncovered, 20 minutes or till
mixture is reduced to 2 cups.

Meanwhile, place each chicken piece between two pieces of plastic wrap. Pound with
a meat mallet to about 1/4-inch thickness.
Stir together ricotta cheese, Parmesan, and parsley in a bowl. Spoon about 1 1/2
tablespoons of the cheese mixture onto each chicken piece. Fold in long sides of
chicken pieces; roll up from short end. Place chicken rolls, seam side down, in a
2-quart square baking dish. Pour sauce over chicken. Cover with plastic wrap, then
foil, and refrigerate for 2 to 24 hours.

Before serving, remove plastic wrap. Bake, covered with foil, in a 375�F oven for
35 to 40 minutes or till chicken is no longer pink. If desired, sprinkle with
mozzarella cheese and bake 4 minutes longer to melt cheese. If desired, serve with
hot cooked spinach fettuccine.

Makes 6 servings.

Nutrition facts per serving: 262 cal., 8 g total fat (2 g sat. fat), 51 mg
cholesterol, 327 mg sodium, 28 g carbohydrate., 8 g dietary fiber, 21 g pro. Daily
Value: 12% vitamin. A, 64% vitamin. C, 14% iron.

Food exchanges: 1/2 fruit, 1 1/2 bread, 2 1/2 meat, 1/2 fat.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Chicken Satay

Recipe By : Betty Crocker's Low-Fat


Serving Size : 12 Preparation Time :0:00
Categories : Asian Brunches & Entertaining
Appetizers

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 pound boneless skinless chicken
breasts
1/3 cup hoisin sauce
1/3 cup plum sauce
2 tablespoons sliced green onions
-- (with tops)
1 tablespoon grated gingerroot
2 tablespoons dry sherry
2 tablespoons white vinegar

Trim fat from chicken breasts. Cut chicken lengthwise into 1/2-inch
strips. Mix all ingredients except chicken in large glass or plastic bowl.
Add chicken; toss to coat. Cover and refrigerate 2 hours.
Set oven control to broil. Remove chicken from marinade; drain. Reserve
marinade. Thread 2 pieces chicken on each of twelve 10-inch skewers.*
Place on rack in broiler pan. Broil with tops 3 to 4 inches from heat
about 8 minutes, turning once, until done. Heat marinade to boiling in
1-quart saucepan. Serve with chicken. 12 APPETIZERS.
*If using bamboo skewers, soak skewers in water at least 30 minutes before
using to prevent burning.

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

NOTES : average

* Exported from MasterCook *

Chicken Terrine

Recipe By : Betty Crocker's Low-Fat


Serving Size : 16 Preparation Time :0:00
Categories : French Appetizers
Brunches & Entertaining

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 cup chopped fresh parsley
1 1/2 pounds boneless skinless chicken
breasts
2 tablespoons chopped shallots
1 tablespoon chopped fresh or
1 teaspoon dried thyme
1 tablespoon vegetable oil
1 teaspoon salt
2 egg whites
1/2 cup chopped red bell pepper
-- (about 1 small)

Heat oven to 350 degrees. Line loaf pan, 8-1/2 X 4-1/2 inches, with
aluminum foil. Sprinkle parsley in bottom of pan. Trim fat from chicken
breasts. Cut chicken into 1-inch pieces. Place chicken in food processor.
Cover and process until coarsely ground. Add remaining ingredients except
bell pepper. Cover and process until smooth. Stir in bell pepper.
Spread in pan. Cover tightly with foil. Bake 1 hour; remove foil cover.
Bake 20 to 30 minutes longer or until meat thermometer inserted in center
registers 180 degrees. Cover and let stand 1 hour. Refrigerate at least 3
hours. Invert onto serving platter. Remove pan and foil. 16 SERVINGS.

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

NOTES : average

* Exported from MasterCook *


Chicken Tetrazzini

Recipe By : Eating Well, October 1997


Serving Size : 6 Preparation Time :0:00
Categories : Chicken Main Dishes
Pastanoodle Casseroles

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
6 ounces dried fettuccine
--preferably spinach
2 teaspoons canola oil
3 leeks -- white parts only
--washed and finely chopped
--1 1/2 cups
6 ounces button mushrooms -- quartered
1 teaspoon chopped fresh rosemary
3 tablespoons all-purpose flour
3 cups reduced-sodium chicken broth -- defatted
1/2 cup 1% milk
2 cups cubed cooked chicken breast
fresh lemon juice -- to taste
salt & freshly ground black pepper -- to taste
1/3 cup freshly grated parmesan cheese
1/4 cup fine dry breadcrumbs
grated zest of 1 lemon
1 tablespoon finely chopped fresh parsley

1. Preheat oven to 425�F. Lightly oil a 3-quart baking dish or coat it with
nonstick spray.

2. Cook fettuccine in boiling salted water until al dente, about 8 minutes. Drain
and refresh under cold running water. Drain and set aside.

3. Meanwhile, in a large skillet, heat oil over medium heat. Add leeks and cook,
stirring, until lightly browned, 6 to 8 minutes. Add mushrooms and 1/2 teaspoon
rosemary; cook, stirring, until softened, about 5 minutes. Add flour and cook,
stirring, for 1 minute. Add chicken broth and milk; bring to a boil, stirring,
until slightly thickened, about 4 minutes more. Remove from heat and stir in
chicken. Season with lemon juice, salt and pepper.

4. Gently mix reserved fettuccine into chicken mixture and spoon into prepared
baking dish.

5. In a small bowl, combine Parmesan, breadcrumbs, lemon zest, parsley and


remaining 1/2 teaspoon rosemary. Season with salt and pepper. Sprinkle mixture
over the casserole. (The casserole will keep, covered, in the refrigerator for up
to 2 days.)

6. Bake casserole for 20 to 30 minutes, or until bubbling. Let stand for 5 minutes
before serving.

MAKES 6 SERVINGS.

340 calories per serving; 28 grams protein; 7 grams fat (2.3 grams saturated fat);
39 grams carbohydrate; 510 mg sodium; 57 mg cholesterol; 2 grams fiber.
Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chicken Tetrazzini2

Recipe By : Eating Well, October 1997


Serving Size : 6 Preparation Time :0:00
Categories : Chicken Main Dishes
Pastanoodle Casseroles

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
6 ounces dried fettuccine
--preferably spinach
2 teaspoons canola oil
3 leeks -- white parts only
--washed and finely chopped
--1 1/2 cups
6 ounces button mushrooms -- quartered
1 teaspoon chopped fresh rosemary
3 tablespoons all-purpose flour
3 cups reduced-sodium chicken broth -- defatted
1/2 cup 1% milk
2 cups cubed cooked chicken breast
fresh lemon juice -- to taste
salt & freshly ground black pepper -- to taste
1/3 cup freshly grated parmesan cheese
1/4 cup fine dry breadcrumbs
grated zest of 1 lemon
1 tablespoon finely chopped fresh parsley

1. Preheat oven to 425�F. Lightly oil a 3-quart baking dish or coat it with
nonstick spray.

2. Cook fettuccine in boiling salted water until al dente, about 8 minutes. Drain
and refresh under cold running water. Drain and set aside.

3. Meanwhile, in a large skillet, heat oil over medium heat. Add leeks and cook,
stirring, until lightly browned, 6 to 8 minutes. Add mushrooms and 1/2 teaspoon
rosemary; cook, stirring, until softened, about 5 minutes. Add flour and cook,
stirring, for 1 minute. Add chicken broth and milk; bring to a boil, stirring,
until slightly thickened, about 4 minutes more. Remove from heat and stir in
chicken. Season with lemon juice, salt and pepper.

4. Gently mix reserved fettuccine into chicken mixture and spoon into prepared
baking dish.

5. In a small bowl, combine Parmesan, breadcrumbs, lemon zest, parsley and


remaining 1/2 teaspoon rosemary. Season with salt and pepper. Sprinkle mixture
over the casserole. (The casserole will keep, covered, in the refrigerator for up
to 2 days.)

6. Bake casserole for 20 to 30 minutes, or until bubbling. Let stand for 5 minutes
before serving.

MAKES 6 SERVINGS.

340 calories per serving; 28 grams protein; 7 grams fat (2.3 grams saturated fat);
39 grams carbohydrate; 510 mg sodium; 57 mg cholesterol; 2 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chicken Tetrazzini3

Recipe By : Eating Well, October 1997


Serving Size : 6 Preparation Time :0:00
Categories : Chicken Main Dishes
Pastanoodle Casseroles

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
6 ounces dried fettuccine
--preferably spinach
2 teaspoons canola oil
3 leeks -- white parts only
--washed and finely chopped
--1 1/2 cups
6 ounces button mushrooms -- quartered
1 teaspoon chopped fresh rosemary
3 tablespoons all-purpose flour
3 cups reduced-sodium chicken broth -- defatted
1/2 cup 1% milk
2 cups cubed cooked chicken breast
fresh lemon juice -- to taste
salt & freshly ground black pepper -- to taste
1/3 cup freshly grated parmesan cheese
1/4 cup fine dry breadcrumbs
grated zest of 1 lemon
1 tablespoon finely chopped fresh parsley

1. Preheat oven to 425�F. Lightly oil a 3-quart baking dish or coat it with
nonstick spray.

2. Cook fettuccine in boiling salted water until al dente, about 8 minutes. Drain
and refresh under cold running water. Drain and set aside.

3. Meanwhile, in a large skillet, heat oil over medium heat. Add leeks and cook,
stirring, until lightly browned, 6 to 8 minutes. Add mushrooms and 1/2 teaspoon
rosemary; cook, stirring, until softened, about 5 minutes. Add flour and cook,
stirring, for 1 minute. Add chicken broth and milk; bring to a boil, stirring,
until slightly thickened, about 4 minutes more. Remove from heat and stir in
chicken. Season with lemon juice, salt and pepper.

4. Gently mix reserved fettuccine into chicken mixture and spoon into prepared
baking dish.

5. In a small bowl, combine Parmesan, breadcrumbs, lemon zest, parsley and


remaining 1/2 teaspoon rosemary. Season with salt and pepper. Sprinkle mixture
over the casserole. (The casserole will keep, covered, in the refrigerator for up
to 2 days.)

6. Bake casserole for 20 to 30 minutes, or until bubbling. Let stand for 5 minutes
before serving.

MAKES 6 SERVINGS.

340 calories per serving; 28 grams protein; 7 grams fat (2.3 grams saturated fat);
39 grams carbohydrate; 510 mg sodium; 57 mg cholesterol; 2 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chicken With Cilantro Pesto

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Main Dishes Chicken

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Cilantro Pesto
6 Ounces uncooked fettuccine
2 Teaspoons vegetable oil
1 Cup -- �
1 Inch diagonal slices
asparagus (about 4 ounces)
1 Cup sliced fresh mushrooms (about 3
1 Ounce )
1/2 Cup chopped onion (about 1 medium)
1 1/2 Cups cut-up cooked chicken or
turkey (about 8 ounces)
CILANTRO PESTO
1/4 Cup low-sodium chicken broth
1 Tablespoon olive or vegetable oil
2 Teaspoons lemon juice
1/4 Cup grated Parmesan cheese
1 Tablespoon pine nuts
2 Cloves garlic
1 Cup firmly packed cilantro
Prepare Cilantro Pesto. Cook fettuccine as directed on package; drain.
Heat oil in 10-inch nonstick skillet over high heat. Add asparagus,
mushrooms and onion; stir-fry about 4 minutes or until asparagus is
crisp-tender. Reduce heat. Stir in chicken and pesto thoroughly. Heat
through; remove from heat. Add hot fettuccine to skillet; toss with 2
forks. 4 SERVINGS (ABOUT 1 CUP EACH)
MICROWAVE DIRECTIONS: Prepare Cilantro Pesto and fettuccine as directed.
Place oil, asparagus, mushrooms and onion in 3-quart microwavable
casserole. Cover tightly and microwave on high 5 to 6 minutes, stirring
after 3 minutes, until asparagus is crisp-tender. Stir in chicken and
pesto. Cover tightly and microwave 2 to 3 minutes or until hot. Add hot
fettuccine to casserole; toss with 2 forks.
CILANTRO PESTO
Place all ingredients in blender or food processor in order listed. Cover
and blend or process on medium speed, stopping occasionally to scrape
sides, until almost smooth.

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

* Exported from MasterCook *

Chicken With Leek, Pear & Mushroom Sauce

Recipe By : Eating Well, September 1997


Serving Size : 4 Preparation Time :0:00
Categories : Chicken Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 teaspoon butter
1 teaspoon canola oil
4 boneless skinless chicken breasts -- trimmed of fat
--1 to 1 1/4 pounds total
salt & freshly ground black pepper -- to taste
2 ounces thinly sliced prosciutto -- trimmed of fat
--and cut in julienne
2 cups thinly sliced shiitake mushroom caps
1/2 cup thinly sliced leek
--white part only
1 ripe bosc or anjou pear -- peeled
--cored and chopped
1 1/2 cups reduced-sodium chicken broth -- defatted
1/4 cup dry vermouth
2 tablespoons madeira
orange-scented sweet potato-squash puree
--see recipe
2 scallions -- finely chopped
2 tablespoons chopped dried cranberries
2 tablespoons chopped toasted pecans

1. In a large nonstick skillet, heat butter and oil over medium-high heat. Season
chicken with salt and pepper and cook until browned and no longer pink inside, 3
to 4 minutes per side. Transfer to a plate and keep warm. 2. Reduce heat to
medium; add prosciutto, mushrooms and leek to skillet and cook, stirring, until
tender, about 3 minutes. Transfer to a small bowl. 3. Increase heat to high; add
pear, chicken broth, vermouth and Madeira to skillet. Bring to a boil, scraping up
any browned bits. Add any juices accumulated on chicken plate. Cook, mashing pear
into sauce, until slightly thickened, about 10 minutes. Add prosciutto mixture and
cook until heated through. 4. To serve, mound sweet potato puree on 4 warmed
dinner plates. Thinly slice chicken on the diagonal and fan next to puree. Spoon
sauce over chicken. Sprinkle scallions, cranberries and pecans over plate. Serve
immediately.

Developed by Elizabeth Terry, Elizabeth on 37th, 105 East 37th Street, Savannah,
Georgia. (912) 236-5547.

MAKES 4 SERVINGS.

495 calories per serving; 40 grams protein; 10 grams fat (1.4 grams saturated
fat); 59 grams carbohydrate; 845 mg sodium: 85 mg cholesterol; 5 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chicken, Bean And Corn Salad

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 4 Preparation Time :0:00
Categories : Salads Chicken

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup mesquite-marinated chicken breast -- cooked
--sliced in 1/4-inch-thick strips
1 can red kidney beans -- rinsed and drained
--l6 to 19 ounces
l0 ounces frozen corn -- thawed
1/2 cup thinly sliced green onions
1 tablespoon red wine vinegar
2 teaspoons olive oil
1/2 teaspoon salt
2 tablespoons chopped cilantro
--or parsley

In medium bowl, combine chicken and remaining ingredients. Serve on a bed of


lettuce, if desired.

Per serving: About 110 cal, 21 g pro, 2 g car, 2 g fat, 16 % cal from fat, 50 mg
chol, 510 mg sod, 0 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>


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

* Exported from MasterCook *

Chicken-Basil Noodles

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Main Dishes Chicken
Pastanoodle

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 teaspoons olive or vegetable oil
1/2 cup finely chopped onion (about 1
1 medium )
1 clove garlic -- finely chopped
2 1/2 cups chopped tomatoes (about 3
1 medium )
2 cups cubed cooked chicken or turkey
1/4 cup chopped fresh basil
1/2 teaspoon salt
1/8 teaspoon red pepper sauce
2 cups hot cooked cholesterol-free
noodles

Heat oil in 10-inch nonstick skillet over medium-high heat. Saute onion
and garlic in oil. Stir in remaining ingredients except noodles; reduce
heat to medium. Cover and cook about 5 minutes, stirring frequently, until
mixture is hot and tomatoes are soft. Serve over noodles. 4 SERVINGS
(ABOUT 3/4 CUP CHICKEN MIXTURE AND 1/2 CUP NOODLES EACH).
MICROWAVE DIRECTIONS: Omit olive or vegetable oil. Mix all ingredients
except noodles in ungreased 2-quart microwavable casserole. Cover loosely
and microwave on high 6 to 8 minutes, stirring every 2 minutes, until
mixture is hot and tomatoes are soft. Serve over noodles.

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

* Exported from MasterCook *

Chicken-Basil Noodles2

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Main Dishes Chicken
Pastanoodle
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons olive or vegetable oil
1/2 cup finely chopped onion (about 1
1 medium )
1 clove garlic -- finely chopped
2 1/2 cups chopped tomatoes (about 3
1 medium )
2 cups cubed cooked chicken or turkey
1/4 cup chopped fresh basil
1/2 teaspoon salt
1/8 teaspoon red pepper sauce
2 cups hot cooked cholesterol-free
noodles

Heat oil in 10-inch nonstick skillet over medium-high heat. Saute onion
and garlic in oil. Stir in remaining ingredients except noodles; reduce
heat to medium. Cover and cook about 5 minutes, stirring frequently, until
mixture is hot and tomatoes are soft. Serve over noodles. 4 SERVINGS
(ABOUT 3/4 CUP CHICKEN MIXTURE AND 1/2 CUP NOODLES EACH).
MICROWAVE DIRECTIONS: Omit olive or vegetable oil. Mix all ingredients
except noodles in ungreased 2-quart microwavable casserole. Cover loosely
and microwave on high 6 to 8 minutes, stirring every 2 minutes, until
mixture is hot and tomatoes are soft. Serve over noodles.

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

* Exported from MasterCook *

Chicken-Basil Noodles3

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Main Dishes Chicken
Pastanoodle

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 teaspoons olive or vegetable oil
1/2 cup finely chopped onion (about 1
1 medium )
1 clove garlic -- finely chopped
2 1/2 cups chopped tomatoes (about 3
1 medium )
2 cups cubed cooked chicken or turkey
1/4 cup chopped fresh basil
1/2 teaspoon salt
1/8 teaspoon red pepper sauce
2 cups hot cooked cholesterol-free
noodles
Heat oil in 10-inch nonstick skillet over medium-high heat. Saute onion
and garlic in oil. Stir in remaining ingredients except noodles; reduce
heat to medium. Cover and cook about 5 minutes, stirring frequently, until
mixture is hot and tomatoes are soft. Serve over noodles. 4 SERVINGS
(ABOUT 3/4 CUP CHICKEN MIXTURE AND 1/2 CUP NOODLES EACH).
MICROWAVE DIRECTIONS: Omit olive or vegetable oil. Mix all ingredients
except noodles in ungreased 2-quart microwavable casserole. Cover loosely
and microwave on high 6 to 8 minutes, stirring every 2 minutes, until
mixture is hot and tomatoes are soft. Serve over noodles.

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

* Exported from MasterCook *

Chicken-Vegetable Soup

Recipe By : Low-Fat Meals, Woman's Day, 4/96


Serving Size : 8 Preparation Time :0:00
Categories : Chicken Soups & Stews

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup ditalini macaroni
--or small elbow macaroni
6 cups canned chicken broth
2 medium tomatoes -- seeded
--and cut into chunks
4 carrots -- trimmed
--peeled
--chopped into 1-inch pieces
2 small onions -- peeled and trimmed
4 ounces haricots verts
--thin -- short green beans
--ends trimmed
2 small zucchini
--cut into 1/2-inch pieces
3 garlic cloves -- chopped
1 cup shredded roast chicken -- optional
1/4 cup packed fresh basil leaves
--cut into thin strips
1 1/2 teaspoon kosher salt
freshly ground black pepper -- to taste
olive oil -- to taste
grated parmesan cheese -- optional

1. In large pot of salted boiling water, cook pasta until a dente. Drain and
refresh under cold water; reserve.

2. In medium saucepan, combine broth, tomatoes, carrots, onions, haricots verts,


zucchini and garlic. Cover and bring to boil. Reduce heat to a simmer and cook,
uncovered, for 15 minutes. Add chicken, basil, salt and pepper. Cook 2 minutes.
Stir in olive oil. Serve hot or at room temperature.
Makes 8 servings. Preparation time: About 45 minutes. Cooking time: About 20 to 25
minutes.

Per serving: About 140 cal, 10 g pro, 15 g car, 5 g fat, 31% cal from fat, 2 mg
cholesterol, 1568 mg sod, 2 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chicken-Vegetable Soup (2)

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Soups & Stews Chicken

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 cups chicken broth
2 cups cubed cooked chicken or turkey
1 cup small cauliflowerets*
1 cup cut-up fresh green beans*
1 teaspoon chopped fresh or
1/2 teaspoon dried tarragon
1/8 teaspoon pepper
4 small new potatoes -- cut into
fourths
1 medium carrot -- sliced
*Substitute
1 cup frozen cauliflower and
1 cup frozen cut green beans
-- �

Heat all ingredients to boiling; reduce heat. Cover and simmer 10 to 12 minutes,
stirring occasionally, until vegetables are crisp-tender. Garnish each serving
with tarragon sprig if desired. 4 SERVINGS (ABOUT 1-1/2 CUPS EACH).

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

NOTES : easy

* Exported from MasterCook *


Chickpea & Couscqus Salad

Recipe By : Eating Well, September 1997


Serving Size : 6 Preparation Time :0:00
Categories : Beans & Legumes Pastanoodle
Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 cup couscous or bulgur
1/3 cup walnuts or pine nuts
15 ounces chickpeas -- drained and rinsed
1 cucumber -- peeled
--seeded and diced
1 1/2 cups chopped fresh parsley
1/3 cup thinly sliced scallions
2 tablespoons chopped fresh tarragon
1 teaspoon freshly grated lemon zest
2 cloves garlic -- peeled
1/2 teaspoon salt
--plus more to taste
3 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1 teaspoon paprika
freshly ground black pepper -- to taste
tarragon-yogurt dressing -- see recipe

1. In a large bowl, cover couscous (or bulgur) with warm water. Let stand until
tender, 15 to 30 minutes. Drain in a sieve, gently pressing out excess water.
Return to mixing bowl. 2. In a small dry skillet, toast walnuts (or pine nuts)
over low heat, stirring, until fragrant, about 5 minutes (or toast in a toaster
oven). Let cool, then coarsely chop. 3. Add chickpeas, cucumber, parsley,
scallions, tarragon, lemon zest and nuts to couscous. Toss to combine. 4. With the
side of a chef's knife, mash garlic with 1/2 teaspoon salt. Transfer to a small
bowl; whisk in lemon juice, oil and paprika. Toss lemon dressing with salad.
Season with salt and pepper. Serve, passing Tarragon-Yogurt Dressing separately.

MAKES ABOUT 7 CUPS, FOR 6 SERVINGS.

290 calories per serving; 11 grams protein; 11 grams fat(1.3 grams saturated fat);
38 grams carbohydrate; 590 mg sodium; 1 mg cholesterol; 9 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chickpea & Couscqus Salad2

Recipe By : Eating Well, September 1997


Serving Size : 6 Preparation Time :0:00
Categories : Beans & Legumes Pastanoodle
Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 cup couscous or bulgur
1/3 cup walnuts or pine nuts
15 ounces chickpeas -- drained and rinsed
1 cucumber -- peeled
--seeded and diced
1 1/2 cups chopped fresh parsley
1/3 cup thinly sliced scallions
2 tablespoons chopped fresh tarragon
1 teaspoon freshly grated lemon zest
2 cloves garlic -- peeled
1/2 teaspoon salt
--plus more to taste
3 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1 teaspoon paprika
freshly ground black pepper -- to taste
tarragon-yogurt dressing -- see recipe

1. In a large bowl, cover couscous (or bulgur) with warm water. Let stand until
tender, 15 to 30 minutes. Drain in a sieve, gently pressing out excess water.
Return to mixing bowl. 2. In a small dry skillet, toast walnuts (or pine nuts)
over low heat, stirring, until fragrant, about 5 minutes (or toast in a toaster
oven). Let cool, then coarsely chop. 3. Add chickpeas, cucumber, parsley,
scallions, tarragon, lemon zest and nuts to couscous. Toss to combine. 4. With the
side of a chef's knife, mash garlic with 1/2 teaspoon salt. Transfer to a small
bowl; whisk in lemon juice, oil and paprika. Toss lemon dressing with salad.
Season with salt and pepper. Serve, passing Tarragon-Yogurt Dressing separately.

MAKES ABOUT 7 CUPS, FOR 6 SERVINGS.

290 calories per serving; 11 grams protein; 11 grams fat(1.3 grams saturated fat);
38 grams carbohydrate; 590 mg sodium; 1 mg cholesterol; 9 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chickpea & Couscqus Salad3

Recipe By : Eating Well, September 1997


Serving Size : 6 Preparation Time :0:00
Categories : Beans & Legumes Pastanoodle
Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 cup couscous or bulgur
1/3 cup walnuts or pine nuts
15 ounces chickpeas -- drained and rinsed
1 cucumber -- peeled
--seeded and diced
1 1/2 cups chopped fresh parsley
1/3 cup thinly sliced scallions
2 tablespoons chopped fresh tarragon
1 teaspoon freshly grated lemon zest
2 cloves garlic -- peeled
1/2 teaspoon salt
--plus more to taste
3 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1 teaspoon paprika
freshly ground black pepper -- to taste
tarragon-yogurt dressing -- see recipe

1. In a large bowl, cover couscous (or bulgur) with warm water. Let stand until
tender, 15 to 30 minutes. Drain in a sieve, gently pressing out excess water.
Return to mixing bowl. 2. In a small dry skillet, toast walnuts (or pine nuts)
over low heat, stirring, until fragrant, about 5 minutes (or toast in a toaster
oven). Let cool, then coarsely chop. 3. Add chickpeas, cucumber, parsley,
scallions, tarragon, lemon zest and nuts to couscous. Toss to combine. 4. With the
side of a chef's knife, mash garlic with 1/2 teaspoon salt. Transfer to a small
bowl; whisk in lemon juice, oil and paprika. Toss lemon dressing with salad.
Season with salt and pepper. Serve, passing Tarragon-Yogurt Dressing separately.

MAKES ABOUT 7 CUPS, FOR 6 SERVINGS.

290 calories per serving; 11 grams protein; 11 grams fat(1.3 grams saturated fat);
38 grams carbohydrate; 590 mg sodium; 1 mg cholesterol; 9 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chickpean And Goat Cheese Burgers

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 6 Preparation Time :0:00
Categories : Sandwiches Vegetarian

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 sun-dried tomatoes
nonstick cooking spray
--preferably olive oil flavored
12 green onions -- finely chopped
1/2 red bell pepper -- finely chopped
6 cloves garlic -- thinly sliced
30 ounces chickpeas -- rinsed and drained
2 egg whites
2 cloves garlic -- minced
1 1/2 teaspoon dried thyme
1 1/2 teaspoon dried basil
salt -- to taste
1 teaspoon ground black pepper
1 teaspoon cayenne pepper
1/3 cup unseasoned dry bread crumbs
--fennel-olive relish--
--see recipe
1/4 cup finely chopped fennel bulb
1/4 cup finely chopped onion
1/4 cup pitted green olives -- finely chopped
1 tablespoon olive oil
--or vegetable oil
1 teaspoon white wine vinegar
red pepper flakes -- to taste
salt and pepper -- to taste
--buns--
6 hamburger buns -- toasted
2 ounces goat cheese -- sliced or crumbled

1. In small bowl, place sun-dried tomatoes; add boiling water to cover. Let stand
until tomatoes are soft, about 3 minutes; drain and chop.

2. Coat medium skillet with cooking spray; place over medium heat until hot. Saute
green onions, bell pepper and garlic about 5 minutes, until tender. Add chickpeas;
cook over medium heat 2 to 3 minutes, until mixture is dry.

3. In food processor or blender, pulse tomatoes, chickpea mixture, egg whites,


garlic, thyme and basil until almost smooth. Mix in salt to taste, black pepper,
cayenne pepper and enough bread crumbs to make a firm mixture. Form into 6
burgers.

4. Coat large skillet with cooking spray; place over medium heat until hot. Saute
burgers about 5 minutes on each side, until browned. Spoon about 3 tablespoons
Fennel-Olive Relish on bottom of each bun; top each with a burger. Top burgers
with goat cheese and bun tops. Per serving: About 531 cal, 26g pro, 103g car, 12g
fat, 18% cal from fat, 10mg chol, 1,708 mg sod, 19g fiber.

Fennel-Olive Relish

Mix all ingredients; refrigerate several hours for flavors to blend.

Note: If fresh fennel is not available, 1/4 cup finely chopped clery and 1/2
teaspoon crushed fennel seed can be substituted.

Makes 3/4 cup relish.

Busted by Gail Shermeyer <4paws@netrax.net>

- - - - - - - - - - - - - - - - - -
* Exported from MasterCook *

Chickpean And Goat Cheese Burgers2

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 6 Preparation Time :0:00
Categories : Sandwiches Vegetarian

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 sun-dried tomatoes
nonstick cooking spray
--preferably olive oil flavored
12 green onions -- finely chopped
1/2 red bell pepper -- finely chopped
6 cloves garlic -- thinly sliced
30 ounces chickpeas -- rinsed and drained
2 egg whites
2 cloves garlic -- minced
1 1/2 teaspoon dried thyme
1 1/2 teaspoon dried basil
salt -- to taste
1 teaspoon ground black pepper
1 teaspoon cayenne pepper
1/3 cup unseasoned dry bread crumbs
--fennel-olive relish--
--see recipe
1/4 cup finely chopped fennel bulb
1/4 cup finely chopped onion
1/4 cup pitted green olives -- finely chopped
1 tablespoon olive oil
--or vegetable oil
1 teaspoon white wine vinegar
red pepper flakes -- to taste
salt and pepper -- to taste
--buns--
6 hamburger buns -- toasted
2 ounces goat cheese -- sliced or crumbled

1. In small bowl, place sun-dried tomatoes; add boiling water to cover. Let stand
until tomatoes are soft, about 3 minutes; drain and chop.

2. Coat medium skillet with cooking spray; place over medium heat until hot. Saute
green onions, bell pepper and garlic about 5 minutes, until tender. Add chickpeas;
cook over medium heat 2 to 3 minutes, until mixture is dry.

3. In food processor or blender, pulse tomatoes, chickpea mixture, egg whites,


garlic, thyme and basil until almost smooth. Mix in salt to taste, black pepper,
cayenne pepper and enough bread crumbs to make a firm mixture. Form into 6
burgers.

4. Coat large skillet with cooking spray; place over medium heat until hot. Saute
burgers about 5 minutes on each side, until browned. Spoon about 3 tablespoons
Fennel-Olive Relish on bottom of each bun; top each with a burger. Top burgers
with goat cheese and bun tops. Per serving: About 531 cal, 26g pro, 103g car, 12g
fat, 18% cal from fat, 10mg chol, 1,708 mg sod, 19g fiber.
Fennel-Olive Relish

Mix all ingredients; refrigerate several hours for flavors to blend.

Note: If fresh fennel is not available, 1/4 cup finely chopped clery and 1/2
teaspoon crushed fennel seed can be substituted.

Makes 3/4 cup relish.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chickpeas With Broccoli Rabe

Recipe By : Eating Well, October 1996


Serving Size : 4 Preparation Time :0:00
Categories : Beans & Legumes Vegetarian
Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 pound broccoli rabe -- trimmed,
--washed & cut into 1-inch pieces
1 tablespoon olive oil
3 cloves garlic -- peeled
--and thinly sliced
2 cups cooked chick peas
1/4 teaspoon red-pepper flakes
salt & freshly ground black pepper -- to taste

1. Bring a pot of salted water to a boil. Add the broccoli rabe and cook until
almost tender, about 5 minutes. Drain well.

2. In a large skillet, heat oil over medium-low heat. Add garlic and stir until
pale golden, about 1 minute. Stir in chickpeas, red-pepper flakes and 1/2 cup
water. Simmer for 5 minutes, stirring occasionally.

3. Stir in the broccoli rabe and cook until tender, about 3 minutes. Season with
salt and pepper. Serve hot or at room temperature.

Makes about 4 cups, for 4 servings.

175 calories per serving: 9 grams protein, 6 grams fat (0.8 gram saturated fat),
25 grams carbohydrate; 485 mg sodium; 0 mg cholesterol; 9 grams fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>


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

* Exported from MasterCook *

Chili-Clam Spaghetti

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 6 Preparation Time :0:00
Categories : Pastanoodle Seafood
Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 12 ounce th spaghetti
10 1/2 ounces white clam spaghetti sauce
3/4 cups chopped onion
3/4 cups chopped red sweet pepper
1/2 teaspoon crushed red pepper
2 cloves garlic -- minced
1/2 cup dry white wine
2 tablespoons all-purpose flour

Cook spaghetti in lightly salted water according to package directions.

Meanwhile, in a large saucepan, combine spaghetti sauce, onion, sweet pepper,


crushed red pepper, and garlic. Bring to boiling; reduce heat and simmer,
uncovered, for 10 to 15 minutes or till vegetables are tender.

Combine wine and flour in a small bowl. Add to saucepan. Return to boiling; cook
and stir 1 minute more. Drain spaghetti and toss with clam sauce.

Makes 6 servings.

Nutrition facts per serving: 359 cal., 8 g total fat (1 g sat. fat), 12 mg
cholesterol, 253 mg sodium, 52 g carbohydrate., 1 g dietary fiber, 16 g pro. Daily
Value: 10% vitamin. A, 40% vitamin. C, 18% iron.

Food exchanges: 1/2 vegetable, 3 bread, 1 meat.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Chili-Clam Spaghetti2

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 6 Preparation Time :0:00
Categories : Pastanoodle Seafood
Main Dishes
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 12 ounce th spaghetti
10 1/2 ounces white clam spaghetti sauce
3/4 cups chopped onion
3/4 cups chopped red sweet pepper
1/2 teaspoon crushed red pepper
2 cloves garlic -- minced
1/2 cup dry white wine
2 tablespoons all-purpose flour

Cook spaghetti in lightly salted water according to package directions.

Meanwhile, in a large saucepan, combine spaghetti sauce, onion, sweet pepper,


crushed red pepper, and garlic. Bring to boiling; reduce heat and simmer,
uncovered, for 10 to 15 minutes or till vegetables are tender.

Combine wine and flour in a small bowl. Add to saucepan. Return to boiling; cook
and stir 1 minute more. Drain spaghetti and toss with clam sauce.

Makes 6 servings.

Nutrition facts per serving: 359 cal., 8 g total fat (1 g sat. fat), 12 mg
cholesterol, 253 mg sodium, 52 g carbohydrate., 1 g dietary fiber, 16 g pro. Daily
Value: 10% vitamin. A, 40% vitamin. C, 18% iron.

Food exchanges: 1/2 vegetable, 3 bread, 1 meat.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Chili-Clam Spaghetti3

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 6 Preparation Time :0:00
Categories : Pastanoodle Seafood
Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 12 ounce th spaghetti
10 1/2 ounces white clam spaghetti sauce
3/4 cups chopped onion
3/4 cups chopped red sweet pepper
1/2 teaspoon crushed red pepper
2 cloves garlic -- minced
1/2 cup dry white wine
2 tablespoons all-purpose flour
Cook spaghetti in lightly salted water according to package directions.

Meanwhile, in a large saucepan, combine spaghetti sauce, onion, sweet pepper,


crushed red pepper, and garlic. Bring to boiling; reduce heat and simmer,
uncovered, for 10 to 15 minutes or till vegetables are tender.

Combine wine and flour in a small bowl. Add to saucepan. Return to boiling; cook
and stir 1 minute more. Drain spaghetti and toss with clam sauce.

Makes 6 servings.

Nutrition facts per serving: 359 cal., 8 g total fat (1 g sat. fat), 12 mg
cholesterol, 253 mg sodium, 52 g carbohydrate., 1 g dietary fiber, 16 g pro. Daily
Value: 10% vitamin. A, 40% vitamin. C, 18% iron.

Food exchanges: 1/2 vegetable, 3 bread, 1 meat.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Chili-Corn Pudding

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Vegetables Side Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon margarine
1/4 cup chopped onion (about 1 small)
1/4 cup chopped red bell pepper
2 tablespoons all-purpose flour
1/2 teaspoon salt
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
3/4 cup skim milk
2 cups cooked whole kernel corn
2 egg whites or
1/4 cup cholesterol-free egg product
1 can chopped green -- (4 ounces)
chilies -- drained

Heat oven to 350 degrees. Heat margarine in 2-quart saucepan over


medium-high heat. Saute onion and bell pepper in margarine; remove from
heat. Stir in flour, salt, chili powder and cumin. Cook over medium heat,
stirring constantly, until bubbly; remove from heat. Gradually stir in
milk. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir
in corn, egg whites and chilies. Pour into ungreased square baking dish, 8
X 8 X 2 inches. Bake uncovered 25 to 30 minutes or until bubbly. Garnish
with red bell pepper rings if desired. 4 SERVINGS (ABOUT 3/4 CUP EACH).
- - - - - - - - - - - - - - - - - -

* Exported from MasterCook *

Chili-stuffed Peppers

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Light Meals Main Dishes
Beef Brunches & Entertaining

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 large red -- yellow or green
bell
peppers
1/2 pound extra-lean ground beef
1/2 cup finely chopped onion (about 1
1 medium )
2 teaspoons chili powder
1/2 teaspoon ground onion
1 can kidney beans -- (16 ounces)
drained
1 can tomato puree -- (15 ounces)
1 can chopped green -- (4 ounces)
chilies -- undrained

Heat oven to 350 degrees. Cut bell peppers lengthwise in half. Remove
seeds and membranes. Place peppers, cut sides up, in rectangular baking
dish, 13 X 9 X 2 inches.
Cook ground beef and onion in 10-inch nonstick skillet over medium heat,
stirring occasionally, until beef is brown; drain. Stir in remaining
ingredients. Heat to boiling; reduce heat. Cover and simmer 10 minutes,
stirring frequently.
Divide beef mixture evenly among peppers. Cover and bake 40 to 45 minutes
or until peppers are tender. 4 SERVINGS (2 PEPPER HALVES EACH).
MICROWAVE DIRECTIONS: Prepare peppers as directed above--except place in
rectangular microwavable dish, 13 X 9 X 2 inches. Crumble ground beef into
3-quart microwavable casserole. Add onion. Cover loosely and microwave on
high 2 to 4 minutes, stirring after 2 minutes, until beef is no longer
pink; drain. Stir in remaining ingredients. Cover tightly and microwave 5
to 7 minutes, stirring after 3 minutes, until boiling. Divide beef mixture
evenly among peppers. Cover tightly and microwave 10 to 12 minutes,
rearranging peppers after 5 minutes, until peppers are tender. Let stand
covered 5 minutes.
- - - - - - - - - - - - - - - - - -

NOTES : easy

* Exported from MasterCook *

Chili-stuffed Peppers2

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Luncheon Main Dishes
Beef Brunches & Entertaining

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 large red -- yellow or green
bell
peppers
1/2 pound extra-lean ground beef
1/2 cup finely chopped onion (about 1
1 medium )
2 teaspoons chili powder
1/2 teaspoon ground onion
1 can kidney beans -- (16 ounces)
drained
1 can tomato puree -- (15 ounces)
1 can chopped green -- (4 ounces)
chilies -- undrained

Heat oven to 350 degrees. Cut bell peppers lengthwise in half. Remove
seeds and membranes. Place peppers, cut sides up, in rectangular baking
dish, 13 X 9 X 2 inches.
Cook ground beef and onion in 10-inch nonstick skillet over medium heat,
stirring occasionally, until beef is brown; drain. Stir in remaining
ingredients. Heat to boiling; reduce heat. Cover and simmer 10 minutes,
stirring frequently.
Divide beef mixture evenly among peppers. Cover and bake 40 to 45 minutes
or until peppers are tender. 4 SERVINGS (2 PEPPER HALVES EACH).
MICROWAVE DIRECTIONS: Prepare peppers as directed above--except place in
rectangular microwavable dish, 13 X 9 X 2 inches. Crumble ground beef into
3-quart microwavable casserole. Add onion. Cover loosely and microwave on
high 2 to 4 minutes, stirring after 2 minutes, until beef is no longer
pink; drain. Stir in remaining ingredients. Cover tightly and microwave 5
to 7 minutes, stirring after 3 minutes, until boiling. Divide beef mixture
evenly among peppers. Cover tightly and microwave 10 to 12 minutes,
rearranging peppers after 5 minutes, until peppers are tender. Let stand
covered 5 minutes.

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

NOTES : easy
* Exported from MasterCook *

Chili-Topped Pizza And Vegetarian Chili

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 4 Preparation Time :0:00
Categories : Pizza Chili
Vegetarian Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon olive oil
2 cups chopped onion
1 cup chopped green sweet pepper
1 cup chopped carrot
1 cup chopped celery
2 cloves garlic -- minced
14 ounces chili-style chunky tomatoes
2 tablespoons chili powder
1 teaspoon ground cumin
1 cup fresh or frozen whole kernel corn
15 ounces pinto beans -- drained
1 italian bread shell
--12 inch boboli
3/4 cups part-skim mozzarella
--or reduced-fat cheddar cheese
shredded lettuce
chopped tomato
sliced green onion
salsa -- optional
1 cup vegetable broth

Add oil to a large saucepan; heat over medium heat. Add onion, sweet pepper,
carrot, celery, and garlic. Cook 5 minutes, stirring occasionally. Add undrained
tomatoes, chili powder, and cumin. Simmer 15 minutes. Add corn; simmer 5 minutes
or till carrot is tender.

Place 1 cup pinto beans in a blender container or food processor bowl. Cover;
blend or process till smooth. Stir processed and remaining beans into vegetable
mixture. Cover and refrigerate overnight to blend flavors.

For pizza: Spread 1 cup chili mixture over Italian bread shell; sprinkle with
mozzarella or cheddar cheese. Bake in a 400�F oven for 10 minutes or till edges
are golden brown and cheese is melted. Top with lettuce, tomato, green onion, and
salsa, if desired.

Makes 4 servings.

Nutrition facts per serving: 418 cal., 12 g total fat (2 g sat. far), 17 mg
cholesterol, 1,100 mg sodium, 64 g carbohydrate., 5 g dietary fiber, 21 g pro.
Daily Value: 42% vitamin. A, 33% vitamin. C, 25% calcium, 24% iron.

Food exchanges: 1 vegetable. 3 1/2 bread, 1 meat, 1 1/2.

For chili: Stir vegetable broth into remaining chili mixture; heat through.
Makes 4 servings.

Nutrition facts per serving: 186 cal., 4 g total fat (1 g sat. fat), 0 mg
cholesterol, 1,548 mg sodium, 44 g carbohydrate., 9 g dietary fiber, 8 g pro.
Daily Value: 122% vitamin. A, 71% vitamin. C, 11% calcium, 25% iron.

Food exchanges: 2 1/2 vegetable, 2 bread, 1/2 fat.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Chilled Beet And Cucumber Soup

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 8 Preparation Time :0:00
Categories : Soups & Stews

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 pounds beets -- trimmed
--about 8
1 yellow onion -- quartered
8 cups poultry stock
1 tablespoon granulated sugar
2 cucumbers -- peeled and seeded
--cut into thin strips
2 tablespoons fresh lemon juice
2 tablespoons rice-wine vinegar
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup finely chopped fresh dill -- divided
1 cup nonfat plain yogurt -- optional
--or low fat sour cream

1. In large nonreactive stockpot, over medium-high heat, combine beets, onion,


Poultry Stock, 1 cup water and sugar. Cover; bring to boil. Reduce heat to low and
simmer, covered, about 45 to 60 minutes, until beets are tender. With slotted
spoon, transfer beets to colander. Reserve cooking liquid.

2. Peel beets under cold running water. Halve 3 beets. Cut remaining beets into
strips 1 inch long and 1/4 inch wide. Cover and refrigerate.

3. Strain cooking liquid through a finemesh sieve into a large bowl. Remove and
discard onion. In food processor fitted with metal blade, puree the 6 beet halves
and 1 cup of the strained liquid. Add to the remaining strained liquid in the
bowl. Cover and refrigerate at least 4 hours or overnight.

4. Add beet strips, cucumber strips, lemon juice, vinegar, salt, pepper and half
the dill to the chilled beet mixture. Stir well.
5. To serve, ladle into individual bowls and garnish with an equal amount of the
yogurt and the remaining dill.

Makes 8 servings. Preparation time: 25 minutes. Cooking time: 50 minutes. Chilling


time: 4 hours.

Per serving: About 97 cal, 5 g pro, 17 g car, 1 g fat, 9% cal from fat, 0 mg chol,
264 mg sod, 1 g fiber.

Reprinted with permission from Healthy Courses, The Williams-Sonoma collection


(c)1995, Weldon Owen Inc. Edited by Chuck Williams. Recipes by Diane Rossen
Worthington. Photography by Alan Rosenberg and Allen V. Lott. Published by Time-
Life Inc. To order a copy of this book, call 800-277-8844.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chilled Cauliflower In Citrus Vinaigrette

Recipe By : Eating Well, October 1996


Serving Size : 4 Preparation Time :0:00
Categories : Salads Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cauliflower -- trimmed
--cut into bite-size pieces
--about 2-pounds
3/4 cups fresh orange juice
3 tablespoons fresh lemon juice
1 1/2 tablespoon olive oil
1/2 teaspoon kosher salt
1/4 teaspoon dried tarragon -- crumbled fine
1/4 teaspoon freshly ground white pepper
1/2 cup chopped fresh parsley
1/2 cup finely diced red bell pepper
1/4 cup thinly sliced scallion greens
--2 scallions
1 teaspoon coarsely grated orange zest
1 teaspoon coarsely grated lemon zest

1.Arrange cauliflower in a wide microwavable serving dish. Cover and microwave on


high for 2 minutes, just to begin cooking.

2. In a small bowl, combine orange juice, lemon juice, oil, salt, tarragon and
pepper. Pour evenly over the cauliflower. Cover and microwave 2 minutes longer.
Toss, cover and cook about 2 minutes longer, or until al dente.

3. Let stand 2 minutes. Uncover and let cool to room temperature. Cover and chill
for several hours or more.

4. To serve, combine parsley, bell peppers, scallions and orange and lemon zest.
Toss gently with the chilled cauliflower.

Makes about 4 cups, for 4 servings.

130 calories per serving: 5 grams protein, 6 grams fat (0.8 gram saturated fat),
19 grams carbohydrate; 305 mg sodium; 0 mg cholesterol; 6 grams fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chilled Yellow Tomato Soup With Avocado

Recipe By : Eating Well, September 1997


Serving Size : 6 Preparation Time :0:00
Categories : Soups & Stews

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon olive oil -- plus 1 teaspoon
2 large onions -- chopped
3 1/2 pounds yellow tomatoes -- chopped
--8 cups
salt & freshly ground black pepper -- to taste
1 ripe hass avocado
1/4 cup chopped fresh cilantro -- plus 2 tablespoons
--slivered
2 tablespoons fresh lime juice
1 tablespoon chopped shallot
1/3 cup seeded and diced ripe red tomato
1/3 cup yellow pear tomatoes -- halved
2 small tomatillos -- husked and diced

1. In a large saucepan, heat 1 tablespoon oil over medium heat. Add onions and
cook, covered, stirring occasionally until translucent, 4 to 5 minutes. Add
chopped yellow tomatoes; cook, uncovered, until pulpy, about 20 minutes. 2. In a
blender or food processor, puree tomato mixture in 2 batches. Press through a fine
sieve into a large bowl, discarding skins and seeds. Season with salt and pepper.
Cover and refrigerate until chilled, at least 2 hours or overnight 3. Just before
serving, peel and pit avocado. In a small bowl, mash avocado, chopped cilantro,
lime juice and shallot into a coarse puree. Season with salt and pepper. In
another small bowl, toss red tomato, yellow pear tomatoes and tomatillos with
remaining 1 teaspoon oil. 4. To serve, ladle soup into 6 chilled soup plates.
Place a scoop of avocado puree in the center and surround with some of the tomato
mixture. Garnish with slivered cilantro and a grinding of black pepper.

Developed by Charlie Trotter, Charlie Trotter's, 816 West Armitage Avenue,


Chicago, IL, (773) 248-6228.
MAKES ABOUT 6 CUPS, FOR 6 SERVINGS.

160 calories per serving; 4 grams protein; 9 grams fat(1.3 grams saturated fat);
21 grams carbohydrate; 480 mg sodium; 0 mg cholesterol; 4 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chinese Firecrackers

Recipe By : Betty Crocker's Low-Fat


Serving Size : 14 Preparation Time :0:00
Categories : Brunches & Entertaining Snacks
Appetizers Asian

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 teaspoon vegetable oil
1/2 pound ground turkey
1 cup finely chopped cabbage
1/2 cup shredded carrot (about 1
1 medium )
2 tablespoons finely chopped green
onions (with tops)
1 tablespoon chili paste or puree
1 tablespoon dry white wine
1 teaspoon cornstarch
14 frozen phyllo leaves (13 X 9
1 inch e ), thawed
1 tablespoon plus
1 teaspoon vegetable oil
3/4 cup sweet-and-sour sauce

Heat 1 teaspoon oil in 10-inch nonstick skillet. Cook ground turkey,


cabbage, carrot and onions in oil over medium heat about 5 minutes,
stirring frequently, until turkey is done and vegetables are crisp-tender.
Stir in chili paste. Mix wine and cornstarch; stir into turkey mixture.
Cook uncovered, stirring occasionally, until slightly thickened.
Heat oven to 375 degrees. Cut phyllo leaves crosswise in half. Cover with
damp towel to keep from drying out. Place 1 piece phyllo on flat surface.
Brush with small amount of oil. Top with second piece phyllo. Place about
2 tablespoons turkey mixture on short end of phyllo; shape into about
4-inch log. Roll up phyllo and turkey mixture. Twist phyllo 1 inch from
each end to form firecracker shape. Repeat with remaining phyllo and
turkey mixture. Brush firecrackers with remaining oil.
Bake on ungreased cookie sheet 18 to 22 minutes or until phyllo is crisp
and golden brown. Serve with sweet-and-sour sauce. 14 FIRECRACKERS.
- - - - - - - - - - - - - - - - - -

NOTES : average

* Exported from MasterCook *

Chipotle Dressing

Recipe By : Betty Crocker's Low-Fat


Serving Size : 20 Preparation Time :0:00
Categories : Salad Dressings Light Meals
Salads Tex-Mex

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup plain nonfat yogurt
1/4 cup cholesterol-free reduced-
calorie mayonnaise or salad
dressing
2 tablespoons finely chopped canned
chipotle chilies in adobo sauce
1/2 teaspoon ground cumin
1/4 teaspoon salt

Beat all ingredients until smooth. Cover and refrigerate at least 2 hours.
ABOUT 1-1/4 CUPS DRESSING.

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

NOTES : easy

* Exported from MasterCook *

Chocolate Brownie Sundae

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 16 Preparation Time :0:00
Categories : Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
nonstick cooking spray
2 tablespoons margarine
2 cups red-fat semisweet choco baking chips -- divided
1 tablespoon water
1/2 cup granulated sugar
1 teaspoon vanilla extract
1/2 cup frozen egg substitute -- thawed
2/3 cups all-purpose flour
1/4 teaspoon baking soda
1/8 teaspoon salt
1 cup low-fat frozen yogurt
1 cup chocolate sauce
--see recipe

1. Preheat oven to 350�F. Spray 3inch-square baking pan with vegetable oil cooking
spray. In medium saucepan, over low heat, combine margarine, 1 cup of the chips
and water. Stir about 3 minutes, until chips are melted. Stir in sugar and
vanilla. Add egg substitute; stir well.

2. In small bowl, combine flour, baking soda and salt; add to chip mixture,
stirring until blended. Stir in remaining 1 cup chips. Pour into prepared pan.

3. Bake 25 minutes, or just until brownies begin to pull away from sides of pan.
(Do not overbake.) Cool completely in pan on wire rack.

4. Cut into 16 squares. At serving time, place 1 brownie on serving plate. Using
small melon baller, top each brownie with 3 balls of frozen yogurt. Drizzle each
dessert with 1 tablespoon Chocolate Sauce.

Note: If using microwave, in medium microwave-safe bowl, place margarine, 1 cup


chips and water. Microwave 1 minute at High (100%); stir until chips are melted.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chocolate Bundt Cake

Recipe By : Eating Well, September 1997


Serving Size : 16 Preparation Time :0:00
Categories : Chocolate Cakes & Frostings

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
***CAKE***
2 large eggs
2 large egg whites
2 cups all-purpose flour
1 cup unsweetened cocoa powder
--preferably dutch-process
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon salt
1 cup buttermilk
1 cup fruit puree fat replacement
--homemade or store-bought
1/3 cup canola oil
2 tablespoons instant coffee granules
2 teaspoons pure vanilla extract
2 3/4 cups granulated sugar
***CHOCOLATE GLAZE***
2 tablespoons chopped hazelnuts
--or almonds
3 ounces bittersweet chocolate -- coarsely chopped
--not unsweetened
--or semisweet chocolate
3 tablespoons 1% milk

TO MAKE CAKE: 1. Preheat oven to 325�F. Lightly oil a 12-cup Bundt pan or coat it
with nonstick spray. 2. Place eggs and egg whites in a large mixing bowl and set
bowl in a pan of hot water; stir occasionally to warm eggs. 3. Meanwhile, sift
flour, cocoa, baking powder, baking soda and salt into a medium bowl. Set aside.
4. In another medium bowl, whisk buttermilk, fruit puree, oil, coffee granules and
vanilla. Set aside. 5. Remove bowl of eggs from water. Beat with an electric mixer
on low speed. Gradually add sugar. Increase mixer speed to high and continue
beating until mixture is thick and pale, about 5 minutes. 6. With a rubber
spatula, alternately fold reserved dry ingredients and buttermilk mixture into egg
mixture, making 3 additions of dry ingredients and 2 additions of buttermilk
mixture. 7. Scrape batter into prepared pan. Bake for 50 to 60 minutes, or until
top springs back when touched lightly and cake shrinks away slightly from sides of
pan. Place on a wire rack to cool for 10 minutes. Loosen edges and invert cake
onto rack. Cool completely.

TO MAKE GLAZE & FINISH CAKE: 1. Spread hazelnuts (or almonds) in a shallow pan and
bake in a 325�F oven for 5 to 7 minutes, or until fragrant. Let cool. 2. In a
small heavy saucepan, combine chocolate and milk; heat over low heat, stirring,
until glaze is smooth. 3. Place cake on a serving plate. Carefully pour warm glaze
over cake, letting it drip down the sides. Sprinkle with nuts.

MAKES 1 CAKE. FOR 16 SERVINGS.

290 calories per serving; 4 grams protein; 8 grams fat (0.7 gram saturated fat);
52 grams carbohydrate; 260 mg sodium: 27 mg cholesterol; 1 gram fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chocolate Caramel Bars (LF)

Recipe By : Sunsweet Lighter Baker Ad


Serving Size : 36 Preparation Time :0:00
Categories : Cookies

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 3/4 cups all-purpose flour -- plus 3 tablespoons
1 3/4 cups quick-cooking oats
1 cup packed brown sugar
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup Sunsweet Lighter Bake
1/4 cup vegetable oil
1 cup semisweet chocolate chips
3/4 cup fat-free caramel ice cream topping

Preheat oven to 350�F. Coat 13 x 9-inch pan with cooking spray. Combine 1 3/4
cups flour, oats, brown sugar, baking soda and salt. Add Lighter Bake and oil;
stir with for, or fingertips until evenly moist and crumble. Reserve 1 cup for
topping. Press remaining mixture evenly onto bottom of pan. Bake 15 minutes.
Cool 10 minutes. Sprinkle with chocolate pieces. Stir remaining flour into
caramel topping. Drizzle over chocolate. Sprinkle with reserved crumbs. Bake 15
minutes or until edges are golden. Cool. Makes 36 bars.

Nutrients per serving: Calories 130 (21% from fat); protein 2g, fat 3g;
carbohydrate 24g; sodium 50mg; cholesterol 0mg.

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

* Exported from MasterCook *

Chocolate Chip Cookies

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 50 Preparation Time :0:00
Categories : Cookies

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup unsalted margarine
--at least 60% vegetable oil
1 cup sugar
1/2 cup packed brown sugar
1/2 teaspoon baking soda
1/4 teaspoon salt
2 egg whites
2 teaspoons vanilla
2 1/4 cups all-purpose flour
1/2 cup oat bran*
3 ounces miniature semisweet chocolate pieces
--1/2 cup

Beat the margarine in a large mixing bowl with an electric mixer on medium to high
speed for 30 seconds. Add sugar, brown sugar, baking soda, and salt; beat well.
Add egg whites and vanilla; beat till well combined. Beat in as much flour as you
can. Stir in remaining flour and oat bran with a wooden spoon. Stir in chocolate
pieces. Drop dough by rounded teaspoons 2 inches apart onto an ungreased cookie
sheet.

Bake in a 375�F oven for 8 to 10 minutes or till edges are lightly browned. Remove
the cookies from the cookie sheet and cool on a wire rack. Makes about 50.

*If you do not have oat bran on hand, you can use rolled oats. Process 2/3 cup
rolled oats in a covered blender container or food processor bowl till ground;
substitute for the 1/2 cup oat bran.

Nutrition facts per cookie: 86 cal., 4 g total fat (1 g sat. fat), 0 mg


cholesterol, 23 mg sodium, 12 g carbohydrate., 0 g dietary fiber, 1 g pro.

Food exchanges: 1/2 bread, 1/2 fat.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Chocolate Chip Cookies (2)

Recipe By : Betty Crocker's Low-Fat


Serving Size : 30 Preparation Time :0:00
Categories : Cookies

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup granulated sugar
1/4 cup packed brown sugar
1/4 cup margarine -- softened
1 teaspoon vanilla
1 egg white or
2 tablespoons cholesterol-free egg
product
1 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup miniature semisweet chocolate
chips

Heat oven to 375 degrees. Mix sugars, margarine, vanilla and egg white in large
bowl. Stir in flour, baking soda and salt. Stir in chocolate chips. Drop dough by
rounded teaspoonfuls about 2 inches apart onto ungreased cookie sheet. Bake 8 to
10 minutes or until golden brown. Cool slightly; remove from cookie sheet. ABOUT
2-1/2 DOZEN COOKIES.

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

NOTES : easy
* Exported from MasterCook *

Chocolate Lover's Cheesecake

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 10 Preparation Time :0:00
Categories : Cheesecakes Chocolate

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
nonstick cooking spray
1 1/2 cup wheat germ -- any flavor
1/4 cup firmly packed brown sugar
3 tablespoons low-calorie margarine -- melted
1 egg white -- lightly beaten
16 ounces fat-free cottage cheese
2/3 cups granulated sugar
1/2 cup unsweetened cocoa powder
1 teaspoon vanilla extract
1/2 cup egg substitute
--or 4 egg whites
1/4 cup low-sugar spreadable fruit
--raspberry or apricot
--or fat free caramel topping

1. Preheat oven to 350�F. Lightly spray a 3-inch pie plate with cooking spray.

2. In bowl, combine wheat germ and brown sugar. Add margarine and 1 egg white; mix
well. Press mixture onto bottom and sides of prepared pie plate. Bake 8 minutes;
remove from oven.

3. In blender, process cottage cheese until smooth. Add sugar, cocoa and vanilla;
blend well. Add egg substitute; blend just until all ingredients are combined.

4. Pour into crust. Bake 40 to 45 minutes, until center is almost set. Cool
completely.

5. Refrigerate 3 hours or overnight. Just before serving, heat fruit spread or


caramel topping in microwave on High (100% power) about 10 seconds, until
spreadable. Spread over top of cheesecake.

Makes 10 servings. Preparation time: 20 minutes. Baking time: 50 minutes. Chilling


time: 3 hours.

Per serving: About 218 cal, 13 g pro, 35 g car, 4 g fat, 17% cal from fat, 2 mg
chol, 241 mg sod, 2 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

- - - - - - - - - - - - - - - - - -
* Exported from MasterCook *

Chocolate Meringue Tart

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 8 Preparation Time :2:45
Categories : Chocolate Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 egg whites
1 1/2 teaspoons vanilla extract -- divided
1/8 teaspoon cream of tartar
1 cup granulated sugar -- divided
6 tablespoons unsweetened cocoa powder -- divided
1 envelope unflavored gelatin
1 cup skim milk
1 1/2 cups reduced-calorie nondairy whipped topping -- thawed
1/2 ounce chocolate -- shaved

1. Preheat oven to 275�F.

2. In large bowl, with electric mixer at high speed, whip egg whites, 1/2 teaspoon
vanilla and cream of tartar until soft peaks form. Slowly add 2/3 cup sugar,
beating until thick and shiny; beat in 2 tablespoons cocoa.

3. Spread meringue into a l0-inch circle on parchment paper-lined baking sheet.


Bake 1 1/2 hours. Turn off oven; leave meringue in oven to cool completely. Store
in airtight container until ready to use.

4. In small saucepan, sprinkle gelatin over water; let stand 1 minute. Over low
heat, stir about 2 minutes, until gelatin dissolves.

5. In electric blender or food processor, blend milk, remaining 1/3 cup sugar, the
remaining 1/4 cup cocoa and the remaining 1 teaspoon vanilla until well blended.
With motor running, gradually add gelatin mixture, processing until blended. Pour
into large bowl; stir in whipped topping. Chill until thick enough to hold a
shape.

6. Spread cocoa mixture evenly onto prepared meringue shell. Chill 1 hour. To
serve, garnish with shaved chocolate.

Per serving: About 161 calories, 4g protein, 32g carbohydrate, 2g fat, 13%
calories from fat, 2mg cholesterol, 69mg sodium, 0g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chocolate Mocha Creme Puddings


Recipe By : Womans Day Low-Fat Meals, Summer 97
Serving Size : 8 Preparation Time :0:00
Categories : Desserts Chocolate

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 package chocolate cook-&-serve pudding mix
--6 serving size or 5 ounces
--not instant
2 tablespoons instant espresso
3 cups skim milk
--or 1% low-fat milk
2 cups reduced-fat semisweet chocolate baking
-- chips
1/2 cup frozen light nondairy whipped topping -- thawed
2 tablespoons cocoa

1. In medium saucepan, stir pudding mix and instant espresso into milk. Cook over
medium heat, stirring constantly, until mixture comes to full boil; remove from
heat.

2. Add chips; stir about 5 minutes, until chips are melted and mixture is smooth.

3. Spoon into small dessert dishes. Press plastic wrap directly onto surface.
Serve slightly warm or chilled.

4. Garnish each with 1 tablespoon whipped topping; dust with cocoa.

Note: Do not use instant pudding mix.

Per serving: About 290 cal, 6 g pro, 51 g car, 7 g fat, 21% cal from fat, 0 mg
chol, 120 mg sod, 3 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chocolate Pudding

Recipe By : Eating Well, October 1996


Serving Size : 4 Preparation Time :0:00
Categories : Puddings & Custards Desserts
Chocolate

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
12 ounces evaporated skim milk
1/3 cup packed light brown sugar
1 large egg
3 tablespoons unsweetened cocoa powder
1 tablespoon cornstarch
3 tablespoons semisweet chocolate chips
--1 ounce)
1 teaspoon pure vanilla extract

1. In a heavy saucepan, whisk milk, brown sugar, egg, cocoa and cornstarch. Cook
over medium-low heat, whisking constantly, until the mixture bubbles and thickens,
3 to 5 minutes.

2. Add chocolate chips and vanilla; stir until the chips have melted. Transfer the
pudding to a bowl and cover with wax paper to prevent a skin from forming.
Refrigerate until you are ready to serve it.

Makes 2 cups, for 4 servings.

210 calories per serving: 9 grams protein, 3 grams fat (0.5 gram saturated fat),
36 grams carbohydrate; 135 mg sodium; 57 mg cholesterol; 0 grams fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chocolate Sauce

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 1 Preparation Time :0:00
Categories : Desserts Sauces

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups red-fat semisweet choco baking chips
1 cup low-fat evaporated milk
1/3 cup granulated sugar
1 1/2 teaspoon vanilla extract

1. In medium saucepan over low heat, combine chips and evaporated milk. Cook,
stirring, about 4 to S minutes, until chips are melted.

2. Add sugar and vanilla; beat with whisk until well blended. Cool slightly before
using. Cover; refrigerate leftover sauce. Makes 1 3/4 cups sauce.

Note: If using microwave, in medium microwave-safe bowl, place chips and


evaporated milk. Microwave 4 to 5 minutes at High (100%), stirring after each
minute of heating, until mixture is very hot.

Per serving: About 210 cal, 4g pro, 35g car, 6g fat, 260% cal from fat, 0 mg chol,
80 mg sod, 2 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>


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

* Exported from MasterCook *

Chocolate Sauce (2)

Recipe By : Betty Crocker's Low-Fat


Serving Size : 28 Preparation Time :0:00
Categories : Sauces

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup sugar
1/4 cup cocoa
1 tablespoon cornstarch
1 can evaporated skimmed -- (12 ounces)
milk
1 teaspoon vanilla

Mix sugar, cocoa and cornstarch in 1-1/2-quart saucepan. Gradually stir in milk.
Heat over medium heat, stirring constantly, until mixture thickens and boils;
remove from heat. Stir in vanilla. (Beat with wire whisk if sauce becomes lumpy.)
Serve warm, or press plastic wrap or waxed paper onto surface and refrigerate
until chilled. ABOUT 1-3/4 CUPS SAUCE.
MICROWAVE DIRECTIONS: Mix sugar, cocoa and cornstarch in 4-cup microwavable
measure. Gradually stir in milk. Microwave uncovered on high 3 to 5 minutes,
stirring every minute, until boiling. Stir in vanilla.

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

* Exported from MasterCook *

Chocolate Sauce2

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 1 Preparation Time :0:00
Categories : Desserts Sauces

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups red-fat semisweet choco baking chips
1 cup low-fat evaporated milk
1/3 cup granulated sugar
1 1/2 teaspoon vanilla extract

1. In medium saucepan over low heat, combine chips and evaporated milk. Cook,
stirring, about 4 to S minutes, until chips are melted.

2. Add sugar and vanilla; beat with whisk until well blended. Cool slightly before
using. Cover; refrigerate leftover sauce. Makes 1 3/4 cups sauce.

Note: If using microwave, in medium microwave-safe bowl, place chips and


evaporated milk. Microwave 4 to 5 minutes at High (100%), stirring after each
minute of heating, until mixture is very hot.

Per serving: About 210 cal, 4g pro, 35g car, 6g fat, 260% cal from fat, 0 mg chol,
80 mg sod, 2 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chocolate Souffl�

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 8 Preparation Time :0:00
Categories : Chocolate Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
nonstick spray coating
1/2 cup refrigerated egg product
--or frozen -- thawed
1/4 cup sugar
1/4 cup unsweetened cocoa powder
2 tablespoons cornstarch
1 cup evaporated skim milk
1 tablespoon rum or 1/2 teaspoon rum flavoring
4 egg whites
1/2 teaspoon cream of tartar
1/4 cup sugar

Make a collar for a 2-quart souffl� dish: Cut a strip of foil long enough to go
around the dish plus 6 inches. Fold foil lengthwise into thirds, making a 4-inch-
wide strip. Spray one side of strip with nonstick coating. Place strip, coated
side in, around the outside of the souffl� dish so it extends about 2 inches above
the rim. Pull tight and secure with tape where the foil overlaps.

Place egg product in a medium mixing bowl; set aside. Combine 1/4 cup sugar, cocoa
powder, and cornstarch in a medium saucepan. Add evaporated skim milk all at once.
Cook and stir over medium heat till mixture is thickened and bubbly. Cook and stir
for 2 minutes more (mixture will be very thick). Using a whisk and stirring
constantly, gradually stir chocolate mixture into egg product. Stir in rum or rum
flavoring. Set aside to cool while beating egg whites.

Beat egg whites and cream of tartar in a large mixing bowl with an electric mixer
on medium speed till soft peaks form (tips curl). Add 1/4 cup sugar, 1 tablespoon
at a time, beating on high speed till stiff peaks form (tips stand straight). Fold
a small amount of beaten egg white mixture into chocolate mixture to lighten it.
Fold chocolate mixture into remaining beaten egg whites. Turn mixture into
prepared souffl� dish.

Bake in a 350�F oven for 45 to 50 minutes or till a knife inserted near the center
comes out clean. Remove collar. Serve immediately.

Makes 8 servings.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Chocolate Swirl Cheesecake

Recipe By : Betty Crocker's Low-Fat


Serving Size : 12 Preparation Time :0:00
Categories : Chocolate Cheesecakes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 chocolate wafers -- crushed
-- (1/4 cup)
2 cups Thick Yogurt
1 package Neufchatel -- (8 ounces)
cheese -- softened
2/3 cup skim milk
2 tablespoons all-purpose flour
2 teaspoons vanilla
3 egg whites or
1/2 cup cholesterol-free egg product
1 tablespoon cocoa
1 teaspoon chocolate extract
Raspberry Topping
RASPBERRY TOPPING
1 package frozen -- (10 ounces)
raspberries -- thawed, drained and
juice reserved
1/4 cup sugar
2 tablespoons cornstarch

Heat oven to 300 degrees. Spray springform pan, 9 X 3 inches, with


nonstick cooking spray. Sprinkle chocolate wafer crumbs on bottom of pan.
Beat Thick Yogurt and cheese in medium bowl on medium speed until smooth.
Add sugar, milk, flour, vanilla and egg whites. Beat on medium speed about
2 minutes or until smooth.
Place 1 cup batter in small bowl. Beat in cocoa and chocolate extract
until blended. Carefully spread vanilla batter over crumbs in pan. Drop
chocolate batter by spoonfuls onto vanilla batter. Swirl through batter
with metal spatula for marbled effect, being careful not to touch bottom.
Bake 1 hour. Turn off oven; leave cheesecake in oven 30 minutes. Remove
from oven; cool 15 minutes. Prepare Raspberry Topping; spread over
cheesecake. Cover and refrigerate at least 3 hours. Or, spoon Raspberry
Topping over individual servings of chilled cheesecake. 12 SERVINGS (WITH
ABOUT 2 TABLESPOONS TOPPING EACH).
RASPBERRY TOPPING
Add enough water to reserved juice to measure 1-1/4 cups. Mix sugar and
cornstarch in 1-1/2-quart saucepan. Stir in juice mixture and raspberries.
Heat to boiling over medium heat, stirring frequently. Boil and stir 1
minute; cool.

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

* Exported from MasterCook *

Chocolate Swirl Cheesecake With Raspberry Topping

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 12 Preparation Time :0:00
Categories : Cheesecakes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
nonstick cooking spray
4 chocolate wafers -- crushed
--1/4 cup
2 cups thick yogurt
8 ounces nonfat cream cheese -- softened
2/3 cups granulated sugar -- divided
--plus 1/4 cup
1/4 cup skim milk
2 tablespoons all-purpose flour
2 teaspoons vanilla extract
3 egg whites
--or 1/2 cup fat-free egg substitute
1 tablespoon unsweetened cocoa powder
1 teaspoon chocolate extract
l0 ounces frozen raspberries -- thawed and drained
--with juice reserved
1/2 cup granulated sugar
1 1/2 tablespoon cornstarch

1. Preheat oven to 300�F. Spray 9-inch springform pan with cooking spray. Sprinkle
chocolate-wafer crumbs on bottom of pan.

2. In medium bowl, beat Thick Yogurt and cream cheese with electric mixer on
medium speed until smooth. Add 2/3 cup sugar, milk, flour vanilla and egg whites.
Beat at medium speed about 2 minutes or until smooth.

3. In small bowl, beat in cocoa and chocolate extract until blended. Carefully
spread vanilla batter over crumbs in pan. Drop chocolate batter by spoonfuls onto
vanilla batter. Swirl through batter with metal spatula for marbled design, being
careful not to touch bottom.

4. Bake 1 hour. Turn off oven; leave cheesecake in oven with door closed 30
minutes. Cool 15 minutes.

5. Add enough water to reserved raspberry juice to measure 1 1/4 cups. Mix the
remaining 1/4 cup sugar and cornstarch in 1 1/2-quart saucepan. Stir in juice
mixture and raspberries. Heat to boiling over medium heat, stirring frequently.
Boil and stir 1 minute. Cool; strain. Spread over cheesecake. Cover and
refrigerate at least 3 hours.

Makes 12 servings. Preparation time: 25 minutes. Cooking time: 2 hours. Chilling


time: 3 hours.

Per serving: About 160 cal, 8 g pro, 30 g car, 1 g fat, 6% cal from fat, 3 mg
chol, 182 mg sod, 1 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chocolate-Cheese Cups

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 12 Preparation Time :0:55
Categories : Desserts Chocolate

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
] envelope unflavored gelatin
1 1/2 cups low-fat ricotta cheese
4 ounces low-fat cream cheese
1/2 cup granulated sugar
1/3 cup unsweetened cocoa powder
12 chocolate wafers
--or nonfat devil's food cookie cakes
reduced-calorie nondairy whipped topping -- optional

1. In 1-cup microwavable measuring cup, sprinkle gelatin over water; let stand 1
minute. Microwave at High about 40 seconds, or until gelatin dissolves; stir and
let stand 3 minutes.

2. In food processor or electric blender, blend cheeses, sugar and cocoa powder
until smooth. With motor running, gradually add gelatin mixture, processing until
smooth.

3. Place 1 cookie in each of 12 paper-lined muffin-pan cups; pour gelatin mixture


into prepared cups. Chill about 3 hours, or until firm. To serve, remove from
paper liners; garnish with whipped topping.

Per serving: About 107 calories, 5g protein, 14g carbohydrate, 4g fat, 33%
calories from fat, 14mg cholesterol, 88mg sodium, 0g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>


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

* Exported from MasterCook *

Chocolate-Chip Cookies

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 30 Preparation Time :0:00
Categories : Cookies

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon salt
1/2 cup 56% vegetable oil spread
--lower-fat-content margarine
3/4 cups granulated sugar
3/4 cups packed light brown sugar
1 teaspoon vanilla extract
2 eggs
2 cups red-fat semisweet choco baking chips

1. Preheat oven to 375�F. In medium bowl, sift together flour, baking soda and
salt.

2. In large bowl, beat vegetable oil spread, sugar, brown sugar and vanilla
extract with electric mixer until creamy. Add eggs; beat well.

3. Gradually add flour mixture, beating well. Stir in chips. Drop by rounded
teaspoons onto ungreased cookie sheet.

4. Bake 8 to 10 minutes, or until lightly browned. Cool slightly; remove from


cookie sheet to wire rack Cool completely.

Variation: To make softer, chewier cookies, add 1 or 2 tablespoons unsweetened


applesauce to egg mixture.

Per cookie: About 200 cal, 4 g pro, 35 g car, 5 g fat, 22% cal from fat, 15 mg
chol, 150 mg sod, 0 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *


Chocolate-Fig Pecan Bars

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 24 Preparation Time :1:05
Categories : Desserts Chocolate

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups oil-purpose flour
3/4 cup granulated sugar -- divided
8 tablespoons butter or margarine -- chilled
--cut in small pieces
8 ounces dried stemmed figs -- chopped
1/2 cup chopped pecans
2/3 cup reduced-fat semisweet chocolate baking
-- chips
2 large eggs
1 egg white
3/4 cup light corn syrup
1 teaspoon vanilla extract

1. Preheat oven to 350�F. In medium bowl, stir together flour and 1/4 of the
sugar. Add butter pieces. With pastry blender or two knives, cut butter into dry
ingredients until mixture resembles coarse crumbs. (Mixture will be dry.) Press
crust in bottom of lightly greased 13- by 9-inch baking pan.

2. Bake for 15 minutes, or until edges begin to brown. Sprinkle figs, pecans and
chocolate morsels over crust.

3. In medium bowl, lightly beat eggs and egg white; gradually beat in remaining
1/2 cup sugar, corn syrup and vanilla until well blended. Pour over crust.

4. Return to oven for 20 to 30 minutes, or until filling is firm around edges and
slightly soft at center.

5. Cool on wire rack. Cut into bars.

Per serving (1 bar): About 190 calories, 2g protein, 33g carbohydrate, 7g fat, 30%
calories from fat, 25mg cholesterol, 54mg sodium, 1g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Chocolate-Orange Angel Fd Cake

Recipe By : Betty Crocker's Low-Fat


Serving Size : 16 Preparation Time :0:00
Categories : Chocolate Cakes & Frostings

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 cups powdered sugar
3/4 cup cake flour
1/4 cup cocoa
1 1/2 cups egg whites (about 12)
1 1/2 teaspoons cream of tartar
1 cup granulated sugar
1/4 teaspoon salt
3 cups orange sherbet -- softened

Move oven rack to lowest position. Heat oven to 375 degrees. Sift together
powdered sugar, flour and cocoa. Beat egg whites and cream of tartar in
large bowl on medium speed until foamy. Beat in granulated sugar, 2
tablespoons at a time, on high speed, adding salt with the last addition
of sugar. Continue beating until stiff and glossy. Do not underbeat.
Sprinkle cocoa mixture, 1/4 cup at a time, over meringue, folding in just
until cocoa mixture disappears. Spread batter in ungreased tube pan, 10 X
4 inches. Gently cut through batter with metal spatula.
Bake 30 to 35 minutes or until cracks feel dry and top springs back when
touched lightly. Invert pan onto metal funnel or glass bottle about 2
hours or until cake is completely cool. Remove from pan.
Slice off top of cake about 1 inch down; set aside. Cut down into cake 1
inch from outer edge and 1 inch from edge of hole, leaving substantial
"walls" on each side. Remove cake within cuts with curved knife or spoon,
being careful to leave a base of cake 1 inch thick. Spoon sherbet into
cake cavity; smooth top. Replace top of cake. Cover and freeze about 3
hours or until firm. Serve with Chocolate Sauce if desired. 16 SERVINGS.

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

NOTES : difficult

* Exported from MasterCook *

Chutney-glazed Yogurt Spread

Recipe By : Betty Crocker's Low-Fat


Serving Size : 32 Preparation Time :0:00
Categories : Appetizers

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 Thick Yogurt
1/2 cup shredded lowfat Cheddar cheese
-- (2 ounces)
1 tablespoon finely chopped green
onion (with top)
1/2 teaspoon curry powder
1 jar chutney (about 1 -- (9 ounces)
cup)
2 tablespoons chopped green onions
-- (with tops)
1 THICK YOGURT
4 cups plain nonfat yogurt

Prepare Thick Yogurt. Mix yogurt, cheese, 1 tablespoon onion and the curry
powder. Spread mixture about 3/4-inch thick in shallow 8-inch serving
dish. Top with chutney. Sprinkle with 2 tablespoons onions. Serve with
plain toast rounds or crackers if desired. ABOUT 2 CUPS SPREAD.
THICK YOGURT
Line 6-inch strainer with basket-style paper coffee filter or
double-thickness cheesecloth. Place strainer over bowl. Spoon 4 cups plain
nonfat yogurt into strainer. Cover strainer and bowl and refrigerate at
least 12 hours, draining liquid from bowl occasionally

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

NOTES : easy

* Exported from MasterCook *

Cinnamon-Apple Toppers

Recipe By : Low-Fat Meals, Woman's Day, 4/96


Serving Size : 12 Preparation Time :0:00
Categories : Appetizers

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
12 melba rounds or toasts
1 1/2 tablespoon reduced-fat margarine
1 tablespoon prepared cinnamon-sugar
1 red delicious apple -- cored
--cut into 1/8-inch-thick slices

1. Spread each melba round thinly with margarine; sprinkle with approximately 1/2
the cinnamon-sugar. Top each with 2 apple slices, overlapping to fit. Sprinkle
with the remaining cinnamon-sugar.

2. Arrange 6 toasts on microwave dish. Microwave on High (100%) until apples are
tender, about 1 minute. Repeat with remaining snacks.

Makes 12 servings. Preparation time: About 7 minutes. Microwave time: About 1


minute.

Per serving: About 26 cal, 0 g pro, 5 g car, 1 g fat, 31% cal from fat, 0 mg
cholesterol, 31 mg sod, 0 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>


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

* Exported from MasterCook *

Cinnamon-Pecan Ring

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 16 Preparation Time :0:00
Categories : Sweet Breads Quick Breads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 loaves frozen bread dough -- thawed
--1 pound per loaf
1/4 cup margarine
1/3 cup granulated sugar
1/3 cup packed brown sugar
2 teaspoons ground cinnamon
1/2 cup chopped pecans
cinnamon sticks -- optional
pecan halves -- optional
--powdered sugar icing--
1 1/4 cups sifted powdered sugar
1/2 teaspoon vanilla
4 teaspoons milk -- approximately

Grease a 12-inch pizza pan; set aside. Flatten thawed dough slightly on a lightly
floured surface. Cut each loaf into four pieces. Form each piece into a rope about
18 inches long. Brush each rope lightly on all sides with melted margarine.

Stir together granulated sugar, brown sugar, and cinnamon. Place in a shallow pan
or on a large sheet of foil.

Roll one rope in sugar mixture to coat evenly. Shape rope into a coil in the
center of the prepared pizza pan. Roll another rope in sugar. Attach securely to
end of first rope and coil around first coil. Continue coating ropes with sugar
and attaching to form a 10 to 11-inch circle. Sprinkle any remaining sugar mixture
over coil. Sprinkle the chopped pecans on top.

Cover with plastic wrap and let rise overnight in refrigerator. Remove from
refrigerator and let stand 15 to 20 minutes before baking. (Or, cover and let rise
in a warm place 30 to 40 minutes or till nearly double.)

Bake in a 350�F oven for 30 to 35 minutes or till done. Cover with foil for the
last 10 minutes, if necessary, to prevent over-browning. Cool about 15 minutes.
Transfer to serving plate. Drizzle with Powdered Sugar Icing. Decorate plate with
cinnamon sticks and pecan halves, if desired. Serve warm.

Makes 16 servings.

Powdered Sugar Icing: Stir together 1 1/4 cups sifted powdered sugar, 1/2 teaspoon
vanilla, and enough milk (about 4 teaspoons) to make a frosting.

Nutrition facts per serving: 257 cal., 9 g total fat (1 g sat. fat), 0 mg
cholesterol, 280 mg sodium, 43 g carbohydrate., 7 g dietary fiber. Daily Value:
15% iron.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Cioppino

Recipe By : Low-Fat Meals, Woman's Day, 4/96


Serving Size : 8 Preparation Time :0:00
Categories : Soups & Stews Fish
Seafood

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 cup olive oil
3 garlic cloves -- minced
1 large onion -- chopped
1/2 cup chopped celery tops
1/4 teaspoon dried red pepper flakes
1/2 cup chopped dried parsley
2 cups white wine
--or chicken stock
2 cups tomatoes -- chopped
1 bay leaf
1 teaspoon chopped fresh oregano
1 teaspoon chopped huh basil
2 pounds assorted seafood -- (up to 3)
--shrimp -- crab, clams, spiny
-- lobster
--mussels -- rockfish and
-- halibut
parsley sprigs
lemon wedges

1. In large, heavy stockpot, heat oil; saut� garlic, onion, celery tops, red
pepper flakes and parsley until onion is translucent and vegetables are limp (do
not allow to burn). Add wine, tomatoes, bay leaf oregano and basil. Bring to a
boil, lower heat and simmer 20 minutes, covered. Add seafood.

2. When shrimp turns pink and opaque, clam and mussel shells open and fish flakes
easily, approximately 20 minutes, remove from heat and ladle into bowls. Garnish
with parsley and lemon wedges.

Makes 8 servings. Preparation time: About 15 minutes. Cooking time: About 55


minutes.

Per serving: About 224 cal, 21 g pro, 7 g car, 9 g fat, 36% cal from fat, 70 mg
cholesterol, 207 mg sod, 2 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>


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

* Exported from MasterCook *

Citrus Beef And Vegetable Couscous Salad

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 4 Preparation Time :0:00
Categories : Beef Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 pound boneless beef top sirloin steak -- 1 inch thick
1 1/2 cup water
1 cup couscous -- uncooked
1/3 cup golden raisins
1/2 teaspoon ground cinnamon
1 teaspoon selt -- divided
1 tablespoon olive oil
2 garlic cloves -- crushed
1/8 teaspoon ground red pepper
1 cup peeled chopped cucumber
1/2 cup shredded carrot
1/2 teaspoon salt
3 tablespoons frozen orange juice concentrate -- thawed
1 tablespoon cider vinegar
romaine lettuce leaves

1. In medium saucepan, bring water to a boil. Add couscous, raisins, cinnamon and
1/2 teaspoon salt; remove from heat. Let stand, covered, 5 minutes; uncover and
stir with fork to fluff. Cool.

2. Meanwhile, trim fat from beef. Cut steak lengthwise in half and then crosswise
into 1/4-inch-thick strips.

3. In medium bowl, combine oil, garlic and red pepper. Add beef; toss to coat.

4. In large bowl, combine couscous mixture, cucumber and carrot; mix lightly. Set
aside.

5. Heat large nonstick skillet over medium-high heat until hot. Add beef (1/2 at a
time) and stir-fry 1 to 2 minutes, or until outside surface is no longer pink.
Remove beef from skillet with slotted spoon; season with remaining 1/2 teaspoon
sat.

6. In same skillet, add orange juice concentrate and vinegar; cook and stir about
10 minutes, until reduced and slightly thickened.

7. Remove pan from heat; add beef and toss to coat. Add to couscous mixture,
mixing lightly. Cover and refrigerate 6 to 8 hours, or overnight. To serve,
arrange lettuce leaves on serving platter; top with beef and couscous mixture.
Per serving: About 427 cal, 34 g pro, 50 g car, 10 g fat, 21% cal from fat, 76 mg
chol, 605 mg sod, 8 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Citrus Grilled Chicken Salad

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 4 Preparation Time :0:00
Categories : Chicken Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 cups orange marmalade
1/3 cup lemon juice from concentrate
4 teaspoons dijon mustard
1 pound skinless boneless chicken breast halves
10 ounces fresh spinach leaves -- washed and drained
3 medium oranges -- peeled and
-- sectioned
1 small red onion -- thinly sliced
--and separated into rings

1. In small bowl, combine marmalade, lemon juice and mustard; reserve 2/3 cup
mixture.

2. Prepare and heat grill until coals turn gray or follow directions for gas or
electric grill. Grill chicken until tender, about 10 minutes per side, basting
frequently with 1/3 cup lemon-juice mixture. Arrange spinach, oranges and onion on
4 individual serving plates. Slice each chicken breast crosswise; place on top of
salads. Drizzle with remaining 2/3 cup lemon-juice mixture.

Makes 4 servings. Preparation time: 15 minutes. Cooking time: 20 minutes.

Per serving: About 370 cal, 21 g pro, 59 g car, 2 g fat, 5% cal from fat, 68 mg
chol, 219 mg sod, 7 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Citrus Vinegar
Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G
Serving Size : 32 Preparation Time :0:00
Categories : Condiments

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups white wine vinegar
zest from 2 lemons -- cut into strips
--1/4 cup
--or a combination of citrus zest
1 strip lemon
--or citrus peel
1 dried red chill pepper -- optional

Place zest and vinegar in a glass measure or microwave-safe glass bowl; microwave
on 100 percent power (high) for 2 minutes. Let stand 10 minutes. Remove lemon
zest. Pour vinegar into a clean bottle or jar. Add thin strip of peel and dried
red chili pepper, if desired. Cover jar tightly with a nonmetal lid (or cover jar
with plastic wrap and tightly seal with a metal lid). Store in a cool, dark place
up to 6 months. Remove chili pepper after several days, if desired.

Makes about 2 cups. Serving size: 1 tablespoon.

Nutrition facts per tablespoon: 2 cal.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Citrus Wild Rice

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 4 Preparation Time :0:00
Categories : Rice & Grains Side Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup wild rice
2 large oranges
1/3 cup raisins
2 tablespoons capers
1 1/2 tablespoon olive oil
1 1/2 tablespoon balsamic vinegar
--or to taste
salt -- to tests
freshly ground black pepper
3 green onions -- finely chopped
1/2 bunch flat-leaf parsley finely chopped
--about 1/2 cup
4 parsley sprigs for garnish
1. Rinse rice thoroughly in cold water in strainer. In large saucepan, bring rice
to boil in 3 quarts water. Reduce heat and simmer rice for 30 minutes. Remove from
heat; let rice stand about 30 minutes, until tender. Drain well in colander and
blot dry.

2. Meanwhile, cut oranges into segments. Cut off rind, zest and white pith to
expose flesh. Make V-shaped cuts to remove individual segments from membranes,
working over a large mixing bowl to catch juice. Dice most of the segments,
leaving a few whole for garnish. Soak raisins in the orange juice in the mixing
bowl for 5 minutes.

3. Whisk capers, olive oil, vinegar, salt and pepper into orange juice-raisin
mixture. Stir in green onions, chopped parsley, rice and diced orange segments.
Adjust seasoning to taste. Mound rice on a platter or plates and decorate with
reserved whole orange segments and parsley sprigs.

Makes 4 servings. Preparation time: 20 minutes. Cooking time: 40 minutes. Standing


time: 30 minutes.

Per serving: About 282 cal, 8 g pro, 54 g car, 6 g fat, 19% cal from fat, 0 mg
chol, 242 mg sod, 8 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Citrus-Currant Scones

Recipe By : Betty Crocker's Low-Fat


Serving Size : 12 Preparation Time :0:00
Categories : Quick Breads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 cup sugar
2 teaspoons grated lemon or orange
peel
1 3/4 cups all-purpose flour
2 1/2 teaspoons baking powder
1/4 teaspoon salt
3 tablespoons margarine
1/3 cup plain lowfat yogurt
3 egg whites -- slightly beaten
1/2 cup currants or raisins
Skim milk

Heat oven to 375 degrees. Mix sugar and lemon peel; reserve 1 tablespoon.
Mix remaining sugar mixture, the flour, baking powder and salt in large
bowl. Cut in margarine with pastry blender until mixture resembles fine
crumbs. Stir in yogurt, egg whites and currants just until dough leaves
side of bowl.
Turn dough onto lightly floured surface. Knead lightly 10 times. Place on
ungreased cookie sheet. Pat into 8-inch circle, using floured hands. Cut
circle into 12 wedges with sharp knife dipped in flour; do not separate
wedges. Brush with milk. Sprinkle with reserved sugar mixture. Bake 18 to
20 minutes or until edges are light brown. Immediately remove from cookie
sheet; cool. 12 SCONES.

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

NOTES : average

* Exported from MasterCook *

Classic Biscuits

Recipe By : Eating Well, November 1997


Serving Size : 12 Preparation Time :0:00
Categories : Quick Breads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 cup reduced-fat cream cheese
--not nonfat
--2 ounces
2 tablespoons butter -- slightly softened
2 cups all-purpose soft-wheat flour -- plus 1 tablespoon
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
3/4 cup buttermilk -- plus 1 tablespoon

1. In a small bowl, mix cream cheese, butter and I tablespoon flour with a fork
until well combined. Cover and chill in the freezer until cold, 15 to 20 minutes.
(Alternatively, chill in the refrigeratorfor at least 1 hour or overnight.)

2. Preheat oven to 400�F. Lightly oil a large baking sheet or coat it with
nonstick spray.

3. Sift remaining 2 cups flour, baking powder, baking soda and salt into a large
mixing bowl. Using a pastry blender or your fingers, rub reserved cream-cheese
paste into dry ingredients until mixture resembles coarse meal. Make a well in the
center. Add 3/4 cup buttermilk and stir with a fork until just combined. (Dough
will be quite soft.)

4. Turn dough out onto a well-floured surface and knead a few times. (Do not
overwork.) Pat into a 3/4-inch-thick circle. With a floured 2-inch cutter, cut out
biscuits and place on prepared baking sheet. Press dough scraps together and
repeat to make 12 biscuits. Brush tops with remaining 1 tablespoon buttermilk.

5. Bake biscuits for 10 to 12 minutes, or until lightly browned. Transfer to a


wire rack to cool slightly. Serve warm.

MAKES 1 DOZEN BISCUITS.

110 calories per biscuit; 3 grams protein; 3 grams fat(1.8 grams saturated fat);
18 grams carbohydrate; 230 mg sodium; 7 mg cholesterol; 1 gram fiber.

BISCUIT VARIATIONS

Parmesan-Pepper Biscuits: In Step 3, stir 1/3 cup freshly grated Parmesan cheese
and 1/4 teaspoon cayenne pepper into the dry ingredients before adding the cream-
cheese paste. Then, in Step 4, sprinkle 2 tablespoons grated Parmesan onto the
buttermilk-brushed tops. Bake as directed. 125 calories and 4 grams fat per
biscuit.

Caramelized Onion Biscuits: Saute 1 large thinly sliced onion with 1 teaspoon
sugar in 1/2 tablespoon canola oil over medium-high heat until golden brown (add a
little water if needed to prevent scorching). Season with 1/2 teaspoon salt and
1/4 teaspoon freshly ground black pepper. Set aside to cool. Stir onions into the
dry ingredients in Step 3. Add 2/3 cup-rather than 3/4 cup buttermilk and form as
directed. Sprinkle 1 teaspoon kosher salt evenly over biscuits and bake as
directed. 125 calories and 4 grams fat per biscuit.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Classic Pumpkin Pie

Recipe By : Eating Well, November 1997


Serving Size : 8 Preparation Time :0:00
Categories : Pies

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
***CRUST***
1/4 cup canola oil
1 1/4 cups all-purpose flour
2 teaspoons granulated sugar
1 teaspoon baking powder
1/2 teaspoon salt
4 tablespoons 1% milk -- up to 5
***FILLING***
1 cup granulated sugar
1 1/2 teaspoons ground cinnamon
3/4 teaspoon ground nutmeg
1/2 teaspoon salt
2 large eggs
4 large egg whites
15 ounces unseasoned pumpkin puree
1 cup evaporated skim milk
1 teaspoon pure vanilla extract

TO MAKE CRUST:

1. In a small bowl, stir oil and 1/4 cup flour until smooth; cover and chill in
the freezer until partially frozen, about 40 minutes.

2. In a mixing bowl, whisk remaining 1 cup flour, sugar, baking powder and salt.
Using a pastry blender or 2 knives, cut chilled oil-flour paste into dry
ingredients until crumbly. With a fork, stir in milk just until a soft dough
forms. Turn dough out onto a lightly floured surface and knead 7 or 8 times. Press
into a disk, wrap in plastic wrap and refrigerate while preparing filling.

TO MAKE FILLING & BAKE PIE:

1. Position rack in lower third of oven; preheat to 425�F. Lightly oil a 9-inch
pie pan or coat it with nonstick spray.

2. In a large bowl, whisk sugar, cinnamon, nutmeg and salt. Add eggs and egg
whites and whisk until well blended. Add pumpkin, whisking until smooth. Whisk in
milk and vanilla.

3. On a lightly floured surface, roll out dough into an 11-inch circle. Drape
dough over rolling pin and fit it into prepared pie pan. Fold edges under and
crimp. Place pie on a baking sheet.

4. Pour filling into crust and bake for 10 minutes. Cover edges with strips of
aluminum foil to prevent overbrowning.

5. Reduce oven temperature to 325�F; bake for 55 to 60 minutes more, or until


center barely jiggles when the pan is tapped. Transfer to a wire rack. Let cool.
If not serving within an hour, loosely cover and refrigerate.

MAKES 8 SERVINGS.

305 calories per serving: 9 grams protein. 9 grams fat(1.1 grams saturated fat).
49 grams carbohydrate; 395 mg sodium; 55 mg cholesterol: 2 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Classic Sour Cream Muffins

Recipe By : Second Nature Egg Substitute Ad


Serving Size : 12 Preparation Time :0:00
Categories : Muffins

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups all-purpose flour
1 tablespoon baking powder
1/8 teaspoon baking soda
1/2 teaspoon salt
1/2 cup sugar
1/4 cup stick margarine -- melted
--70% vegetable oil spread
1/2 cup fat-free sour cream
1/4 cup Egg substitute
3/4 cup skim milk

Preheat oven to 425�F. Coat 12 muffin cups (about 2 3/4 x 1 1/4 inches) with no-
stick cooking spray. Combine flour, baking powder, soda, salt and sugar in medium
mixing bowl; stir to blend. Combine remaining ingredients in small mixing bowl;
stir to blend. Add liquid ingredients to dry ingredients; stir just until blended
(batter will be slightly lumpy). Spoon batter into muffin cups. Bake 15 to 20
minutes or until golden brown. Makes 12 muffins. Blueberry or Raspberry Muffins:
Gently fold 1 cup fresh or frozen (thawed and drained) berries into batter.

Nutritional Information per serving: Calories 126; fat 4g; protein 3g;
carbohydrates 20g; cholesterol 1mg; sodium 297mg.

Typed by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Cob Toppers

Recipe By : Eating Well, July/August 1997


Serving Size : 1 Preparation Time :0:00
Categories : Side Dishes Condiments

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
***TOPPERS***

Try these flavor-packed seasonings and you'll forget about butter.

Roasted Garlic & Salt

Separate the cloves of 1 head of garlic, leaving them unpeeled. In a cast-iron


skillet over medium heat, toast garlic, stirring often, until soft and blackened
in spots, 8 to 10 minutes. Peel and mash garlic with 1/2 teaspoon kosher salt.
Spread on hot corn.

Makes about 2 tablespoons, enough for 6 ears of corn.

Garam Masala

Using a spice or coffee grinder, finely grind 1 teaspoon cardamom seeds, 1


teaspoon fennel seeds, 1 teaspoon cumin seeds, 10 cloves, 1/2 teaspoon black
peppercorns, 1/2 teaspoon coriander seeds and 1/4 teaspoon freshly grated nutmeg.
Sprinkle on hot corn.
Makes 2 tablespoons, enough for 12 ears of corn. (Store any extra garam masala in
a tightly covered jar in a tool dark place.)

Lemon-Garlic Vinaigrette

In a small bowl, whisk 1 tablespoon fresh lemon juice, 2 teaspoons extra-virgin


olive oil and 1 minced garlic clove. Season with salt to taste. Use a pastry brush
to spread on hot corn.

Makes about 2 tablespoons, enough for 4 ears of corn.

Adds 21 calories and 2.3 grams fat per ear.

Flavorful Oils

Choose from extra-virgin olive oil, herb-infused oils or roasted nut or seed oils,
such as peanut, pumpkin-seed or sunflower-seed. Use a pastry brush to spread 1/2
teaspoon of oil on each ear of hot corn. Season with salt and pepper to taste.

Adds 20 calories and 2.3 grams fat per ear.

Chile & Lime Wedges

Sprinkle pure ground red chile over hot corn, squeeze on lime juice and season
with salt and pepper.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Cob Toppers2

Recipe By : Eating Well, July/August 1997


Serving Size : 1 Preparation Time :0:00
Categories : Side Dishes Condiments

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
***TOPPERS***

Try these flavor-packed seasonings and you'll forget about butter.

Roasted Garlic & Salt

Separate the cloves of 1 head of garlic, leaving them unpeeled. In a cast-iron


skillet over medium heat, toast garlic, stirring often, until soft and blackened
in spots, 8 to 10 minutes. Peel and mash garlic with 1/2 teaspoon kosher salt.
Spread on hot corn.

Makes about 2 tablespoons, enough for 6 ears of corn.


Garam Masala

Using a spice or coffee grinder, finely grind 1 teaspoon cardamom seeds, 1


teaspoon fennel seeds, 1 teaspoon cumin seeds, 10 cloves, 1/2 teaspoon black
peppercorns, 1/2 teaspoon coriander seeds and 1/4 teaspoon freshly grated nutmeg.
Sprinkle on hot corn.

Makes 2 tablespoons, enough for 12 ears of corn. (Store any extra garam masala in
a tightly covered jar in a tool dark place.)

Lemon-Garlic Vinaigrette

In a small bowl, whisk 1 tablespoon fresh lemon juice, 2 teaspoons extra-virgin


olive oil and 1 minced garlic clove. Season with salt to taste. Use a pastry brush
to spread on hot corn.

Makes about 2 tablespoons, enough for 4 ears of corn.

Adds 21 calories and 2.3 grams fat per ear.

Flavorful Oils

Choose from extra-virgin olive oil, herb-infused oils or roasted nut or seed oils,
such as peanut, pumpkin-seed or sunflower-seed. Use a pastry brush to spread 1/2
teaspoon of oil on each ear of hot corn. Season with salt and pepper to taste.

Adds 20 calories and 2.3 grams fat per ear.

Chile & Lime Wedges

Sprinkle pure ground red chile over hot corn, squeeze on lime juice and season
with salt and pepper.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Cobb Salad

Recipe By : Eating Well, July/August 1997


Serving Size : 4 Preparation Time :0:00
Categories : Chicken Salads
Light Meals

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 pound boneless skinless chicken breasts -- trimmed
2 slices bacon
12 cups washed romaine lettuce
--dried and torn
2/3 cup blue cheese dressing
--see recipe
3 vine-ripened tomatoes -- seeded and diced

1. Place chicken in a skillet or saucepan and add salted water to cover. Bring to
a simmer over medium heat. Cover, reduce heat to low and simmer gently until
chicken is no longer pink inside, about 10 minutes. Transfer chicken and poaching
liquid to a shallow dish. Cover and refrigerate, letting chicken cool in the
liquid.

2. Meanwhile, in a skillet, cook bacon over medium heat until crisp, turning
occasionally, about 7 minutes. Drain on paper towels and coarsely crumble.

3. Cut cooled chicken into 1/2-inch dice.

4. In a large bowl, toss lettuce with 1/3 cup dressing. Divide among 4 plates.
Arrange chicken, bacon and tomatoes over lettuce and drizzle with remaining 1/3
cup dressing. Serve immediately.

Makes about 14 cups, for 4 main course servings.

200 calories per main-course serving; 26 grams protein; 8 grams fat (3 grams
saturated fat); 11 grams carbohydrate; 335 mg sodium; 61 mg cholesterol; 4 grams
fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Cocoa-Oatmeal Cookies

Recipe By : Betty Crocker's Low-Fat


Serving Size : 66 Preparation Time :0:00
Categories : Cookies

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 cups sugar
1/2 cup margarine -- softened
1/2 cup plain nonfat yogurt
1/4 cup water
1 teaspoon vanilla
1/2 teaspoon chocolate extract
if desired
2 egg whites or
1/4 cup cholesterol-free egg product
3 cups quick-cooking oats
1 1/4 cups all-purpose flour
1/2 cup miniature semisweet chocolate
chips*
1/3 cup cocoa
1/2 teaspoon baking soda
1/4 teaspoon salt
*Substitute
1/2 cup carob chips.

Heat oven to 350 degrees. Mix sugar, margarine, yogurt, water, vanilla,
chocolate extract and egg whites in large bowl. Stir in remaining
ingredients. Drop dough by rounded teaspoonfuls about 2 inches apart onto
ungreased cookie sheet. Bake 9 to 11 minutes or until almost no
indentation remains when touched. ABOUT 5-1/2 DOZEN COOKIES

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

NOTES : easy

* Exported from MasterCook *

Coeur a la Creme

Recipe By : Betty Crocker's Low-Fat


Serving Size : 36 Preparation Time :0:00
Categories : Desserts Puddings & Custards

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups plain nonfat yogurt
1 package Neufchatel -- (8 ounces)
cheese -- softened
2 tablespoons chopped fresh or
2 teaspoons dried dill weed
2 tablespoons chopped fresh or
2 teaspoons dried chervil
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/2 teaspoon pepper

Line 3-cup mold that has holes in bottom or 6-inch strainer with
double-thickness cheesecloth or single paper coffee filter. Place mold in
dish. Beat yogurt and cheese in medium bowl on medium speed until smooth.
Stir in remaining ingredients. Mound mixture in mold. Cover mold and dish
and refrigerate at least 24 hours. Unmold onto serving plate. Serve with
cucumber slices and crackers if desired. ABOUT 2-1/4 CUPS SPREAD.

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

NOTES : easy
* Exported from MasterCook *

Cold Cucumber Basil Soup

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 4 Preparation Time :0:00
Categories : Soups & Stews

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 cups plain low-fat yogurt
1 medium cucumber -- peeled and grated
--coarsely chopped
1/4 cup chopped fresh basil leaves
3 tablespoons lemon juice -- (up to 4)
1 clove garlic -- crushed
salt and ground black pepper -- to taste

In large bowl, combine yogurt, cucumber, basil, lemon juice, garlic and salt and
pepper. Add water to desired consistency, about 1 cup. Refrigerate at least 1 hour
before serving time.

Per serving: About 130 cal, 10 g pro, 17 g car, 3 g fat, 21% cal from fat, 15 mg
chol, 130 mg sod, ? g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Cold Tuscan Tomato Soup

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 8 Preparation Time :0:00
Categories : Soups & Stews

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
26 ounces tomato-basil pasta sauce
1 cup finely chopped chopped cucumber
1/2 cup chopped green pepper
1/4 cup finely chopped green onions
3 tablespoons tarragon vinegar
3 garlic cloves -- minced
2 tablespoons olive oil
2 tablespoons minced fresh parsley
1 tablespoon minced fresh chives
1 teaspoon worcestershire sauce
1/2 teaspoon hot red pepper sauce
1/4 teaspoon ground black pepper
4 cups tomato juice

Combine all ingredients in a large bowl. Chill and serve.

Per serving: About 85 cal, 2 g pro, 14 g car, 4 g fat, 34% cal from fat, 0 mg
chol, 1005 mg sod, 3 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Colorful Stovetop Baked Beans

Recipe By : Woman's Day 6/24/97


Serving Size : 6 Preparation Time :0:00
Categories : Beans & Legumes Side Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 cup kmato kotcbup
1/4 cup packed dark brown sugar
1/4 cup water
2 tablespoons molasses
1 tablespoon worcestershire sauce
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon liquid smoke
15 ounces red kidney beans -- rinsed and drained
15 ounces cannellini beans -- rinsed and drained
15 ounces pinto beans -- rinsed and drained
15 ounces black beans -- rinsed and drained
2 plum tomatoes -- diced
--aboutl cup
1/2 cup choppod red onion

1. Mix ketchup, brown sugar water, molasses: Worcestershire sauce, salt, pepper
and liquid smoke in a 3- to 4-quart saucepan. Cook over medium heat, stirring
often, until mixture comes, to a boil, about 4 minutes. Add beans and cook,
stirring occasionally, until mixture returns to a boil. Reduce heat, cover and
simmer 5 minutes.

2. Transfer beans to a serving bowl. Stir in chopped tomato and sprinkle with
onion.

Makes 6 cups.

Per cup: 292 calories, 15 g protein, 57 g carbohydrate, 2 g fat, 0 mg cholesterol,


1084 mg sodium. Exchanges: 2 starch 1 1/2 other carbohydrate, 1/2 vegetable, 1
very-lean meat.

Busted by Gail Shermeyer <4paws@netrax.net>


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

* Exported from MasterCook *

Corn & Scallion Griddlecakes

Recipe By : Eating Well, July/August 1997


Serving Size : 6 Preparation Time :0:00
Categories : Quick Breads Savory Breads
Breakfast

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 large egg
1 1/2 cups buttermilk
3 teaspoons canola oil
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 cups cooked corn kernels
--from 2 to 3 ears
6 scallions -- finely chopped
1/2 cup grated smoked cheddar cheese
1 jalapeno pepper
--seeded and minced
1 cup yellow cornmeal
--preferably stone-ground
2 tablespoons all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
3/4 cup tomato salsa
6 tablespoons reduced-fat sour cream

1. Preheat oven to 200�F.

2. In a bowl, whisk egg, buttermilk, 2 teaspoons oil, salt and pepper. Stir in
corn, scallions, cheese and jalapeno

3. In another bowl, whisk cornmeal, flour, baking powder and baking soda; stir
into wet- ingredients.

4. Brush remaining 1 teaspoon oil evenly over a large nonstick skillet; heat over
medium heat. Use about 3 tablespoons of batter for each griddlecake. Working in
batches, spoon batter into hot skillet and spread into 3-inch rounds. Cook until
lightly browned on the bottom and set around the edges, about 2 minutes. Turn the
cakes with a spatula and cook until lightly browned on the other side, 1 to 2
minutes more.

5. Transfer griddlecakes to an ovenproof platter, cover loosely with foil and keep
warm in the oven until all of the batter is cooked. Serve hot with salsa and sour
cream.

Makes 24 griddlecakes, for 6 servings.


395 calories per serving; 12 grams protein; 11 grams fat (3.5 grams saturated
fat); 65 grams carbohydrate; 730 mg sodium; 48 mg cholesterol; 9 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

NOTES : Griddlecakes become supper when loaded with corn, scallions and Cheddar
and topped with salsa and sour cream.

* Exported from MasterCook *

Cornmeal-Pecan Shortcakes With Lemon Curd & Blueberries

Recipe By : Eating Well, July/August 1997


Serving Size : 8 Preparation Time :0:00
Categories : Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
***BLUEBERRY FILLING***
4 cups fresh blueberries
1/2 cup water
1/3 cup granulated sugar
1 teaspoon pure vanilla extract
***SHORTCAKES***
1 cup all-purpose flour
1 cup yellow cornmeal
--preferably stone-ground
1/4 cup granulated sugar -- plus 1 tablespoon
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1/4 cup reduced-fat cream cheese
3/4 cup buttermilk -- plus 2 tablespoons
1 tablespoon canola oil
1 teaspoon pure vanilla extract
2 tablespoons chopped pecans
lemon curd
--see recipe

TO MAKE BLUEBERRY FILLING:

In a saucepan, combine 2 cups blueberries, water and sugar. Bring to a boil over
medium heat. Cook, stirring, until berries soften into a sauce, 3 to 5 minutes.
Remove from heat and stir in remaining 2 cups blueberries and vanilla. Set aside.
(The filling will keep, covered, in the refrigerator for up to 1 day.)

TO MAKE & ASSEMBLE SHORTCAKES:


1. Preheat oven to 425�F. Lightly oil a baking sheet or coat it with nonstick
spray.

2. In a mixing bowl, whisk flour, cornmeal, 1/4 cup sugar, baking powder, baking
soda and salt. Using a pastry blender or your fingers, cut cream cheese into dry
ingredients until mixture resembles coarse meal.

3. In a glass measuring cup, combine 3/4 cup buttermilk, oil and vanilla. Make a
well in the dry ingredients. Add wet ingredients and stir with a fork until just
combined. (Dough will be slightly sticky; do not overmix.)

4. Turn dough out onto a lightly floured surface. Gently pat into a 3/4-inch-thick
circle. With a floured knife, cut dough into 8 triangles; place on prepared baking
sheet.

5. In a small bowl, combine pecans and remaining 1 tablespoon sugar. Brush


shortcake tops with remaining 2 tablespoons buttermilk and sprinkle with pecan
mixture.

6. Bake shortcakes for 10 to 12 minutes, or until golden. Transfer to a wire rack


to cool slightly.

7. To serve, split shortcakes in half with a serrated knife. Set bottoms on


dessert plates. Spoon on blueberry filling and lemon curd. Set tops on at an
angle. Serve immediately.

Makes 8 servings.

380 calories per serving; 7 grams protein; 9 grams fat (3.2 grams saturated fat);
72 grams carbohydrate; 445 mg sodium; 38 mg cholesterol; 5 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Cornmeal-Pumpkin Dessert Souffles

Recipe By : Eating Well, October 1997


Serving Size : 6 Preparation Time :0:00
Categories : Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups 1% milk
1/2 cup granulated sugar -- plus 6 teaspoons
1 piece orange zest
--3 by 1 inch
1/2 cup yellow cornmeal
2/3 cup canned pumpkin puree
1/4 teaspoon ground nutmeg
4 large egg whites
1/4 teaspoon salt
confectioners' sugar -- for dusting

1. In a large heavy saucepan, combine milk, 1/4 cup sugar and orange zest; bring
to a simmer over medium heat. Discard orange zest. Whisking constantly, add
cornmeal in a thin, steady stream. Cook, whisking, until thickened, about 2
minutes. Whisk in pumpkin puree and nutmeg. Simmer, stirring constantly, until
very thick, about 10 minutes.

2. Scrape mixture into a large mixing bowl. Place a sheet of plastic wrap directly
over the surface. Let cool to room temperature, about 45 minutes. (The souffl�
base will keep, covered, in the refrigerator for up to 2 days. Before continuing,
bring to room temperature: place bowl over a pan of simmering water or microwave
at medium power for 1 to 2 minutes.)

3. Preheat oven to 400�F. Lightly oil six 8-ounce souffl� dishes or ramekins or
coat them with nonstick spray. Coat the inside of each dish with 1 teaspoon sugar,
tapping out the excess. Line a small roasting pan with a folded kitchen towel. Put
a large kettle of water on to boil.

4. Shortly before serving, in a large mixing bowl, combine egg whites and salt;
beat with an electric mixer at high speed until foamy and opaque, forming very
soft peaks. Add remaining 1/4 cup sugar, 1 tablespoon at a time, beating
constantly until slightly firm peaks form.

5. Whisk one-fourth of the egg whites into pumpkin mixture until smooth. With a
rubber spatula, gently fold in remaining whites. Divide among prepared dishes.

6. Place dishes in prepared pan. Pour in enough boiling water to come halfway up
the sides of the dishes. Bake for 25 to 35 minutes, or until well risen and
golden. Remove from pan. Dust with confectioners' sugar. Serve immediately.

MAKES 6 SERVINGS.

165 calories per serving; 6 grams protein; 1 gram fat (0.7 gram saturated fat); 34
grams carbohydrate; 170 mg sodium; 3 mg cholesterol; 2 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Cornsticks

Recipe By : Eating Well, November 1997


Serving Size : 30 Preparation Time :0:00
Categories : Quick Breads Savory Breads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup yellow cornmeal
--preferably stone ground
1 cup all-purpose flour
1 tablespoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 large egg
1 large egg white
2 1/4 cups buttermilk
3 tablespoons canola oil

1. Preheat oven to 450�F. Place 2 well seasoned cast-iron comstick molds in oven
to preheat for 10 to 15 minutes.

2 In a large bowl, whisk cornmeal, flour, baking powder, baking soda and salt.

3. In a medium bowl, whisk egg, egg white, buttermilk and oil until smooth. Make a
well in the dry ingredients. Add wet ingredients and stir with a whisk until
smooth.

4. Remove molds from oven and brush them with oil or coat with nonstick spray.
Spoon about 1 1/2 tablespoons batter into each depression. Bake for 12 to 15
minutes, or until deep golden on the bottom and golden with darker spots on top.

5. Invert cornsticks onto a wire rack and let cool. Brush crumbs from molds and
spray again. Repeat with remaining batter. (Baking time may be longer because
molds have cooled slightly.)

MAKES ABOUT 2 1/2 DOZEN CORNSTICKS.

55 calories per comstick; 2 grams protein; 2 grams fat (0.3 gram saturated fat); 7
grams carbohydrate; 120 mg sodium; 8 mg cholesterol; 1 gram fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Coucous With Chicken And Roasted Peppers

Recipe By : 30 Low-Fat Meals in 30 Minutes (Faye Levy)


Serving Size : 4 Preparation Time :0:30
Categories : Chicken Pastanoodle
Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 pound boned and skinned chicken breast halves
1 tablespoon olive oil
1 1/2 teaspoons ground cumin
1/2 teaspoon turmeric
14 1/2 ounces chicken broth
2 tablespoons dried onions -- minced
1/2 cup roasted red peppers
hot sauce
1 package coucous -- 10 ounce

1. Trim all visible fat from chicken and cut meat in 1 inch cubes.

2. Heat oil in large heavy saute pan. Add chicken and sprinkle with cumin,
turmeric, salt and pepper.

3. Saute over medium heat for 3 minutes.

4. Add 1 1/2 cup broth and dried onion. Stir and bring to a simmer over high
heat. Cover and cook over medium low heat about 5 minutes or until meat changed
color throughout.

5. Add red pepper and hot sauce to taste. Cover and keep warm.

6. Bring remaining broth and 3/4 cup water to boil in small saucepan.

7. Stir in couscous and remove from heat, let stand 5 minutes.

8. Serve couscous in bowls and top with chicken and its sauce.

Posted to MC-Recipes by njwwb <njwwb@ibm.net> on Jan 20, 1998.

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

* Exported from MasterCook *

Coucous With Chicken And Roasted Peppers2

Recipe By : 30 Low-Fat Meals in 30 Minutes (Faye Levy)


Serving Size : 4 Preparation Time :0:30
Categories : Chicken Pastanoodle
Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 pound boned and skinned chicken breast halves
1 tablespoon olive oil
1 1/2 teaspoons ground cumin
1/2 teaspoon turmeric
14 1/2 ounces chicken broth
2 tablespoons dried onions -- minced
1/2 cup roasted red peppers
hot sauce
1 package coucous -- 10 ounce

1. Trim all visible fat from chicken and cut meat in 1 inch cubes.

2. Heat oil in large heavy saute pan. Add chicken and sprinkle with cumin,
turmeric, salt and pepper.

3. Saute over medium heat for 3 minutes.


4. Add 1 1/2 cup broth and dried onion. Stir and bring to a simmer over high
heat. Cover and cook over medium low heat about 5 minutes or until meat changed
color throughout.

5. Add red pepper and hot sauce to taste. Cover and keep warm.

6. Bring remaining broth and 3/4 cup water to boil in small saucepan.

7. Stir in couscous and remove from heat, let stand 5 minutes.

8. Serve couscous in bowls and top with chicken and its sauce.

Posted to MC-Recipes by njwwb <njwwb@ibm.net> on Jan 20, 1998.

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

* Exported from MasterCook *

Coucous With Chicken And Roasted Peppers3

Recipe By : 30 Low-Fat Meals in 30 Minutes (Faye Levy)


Serving Size : 4 Preparation Time :0:30
Categories : Chicken Pastanoodle
Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 pound boned and skinned chicken breast halves
1 tablespoon olive oil
1 1/2 teaspoons ground cumin
1/2 teaspoon turmeric
14 1/2 ounces chicken broth
2 tablespoons dried onions -- minced
1/2 cup roasted red peppers
hot sauce
1 package coucous -- 10 ounce

1. Trim all visible fat from chicken and cut meat in 1 inch cubes.

2. Heat oil in large heavy saute pan. Add chicken and sprinkle with cumin,
turmeric, salt and pepper.

3. Saute over medium heat for 3 minutes.

4. Add 1 1/2 cup broth and dried onion. Stir and bring to a simmer over high
heat. Cover and cook over medium low heat about 5 minutes or until meat changed
color throughout.

5. Add red pepper and hot sauce to taste. Cover and keep warm.

6. Bring remaining broth and 3/4 cup water to boil in small saucepan.
7. Stir in couscous and remove from heat, let stand 5 minutes.

8. Serve couscous in bowls and top with chicken and its sauce.

Posted to MC-Recipes by njwwb <njwwb@ibm.net> on Jan 20, 1998.

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

* Exported from MasterCook *

Country-Style Turkey Sausage

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 8 Preparation Time :0:00
Categories : Breakfast Sausage & Processed Meats
Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
nonstick spray coating
1 slightly beaten egg white
1/4 cup finely chopped onion
1/4 cup finely snipped dried apples
--or 1/2 cup finely chopped fresh apple
3 tablespoons quick cooking oats
2 tablespoons snipped fresh parsley
1/2 teaspoon salt
1/2 teaspoon ground sage
1/4 teaspoon ground nutmeg
1/4 teaspoon pepper
1 dash ground red pepper
8 ounces lean ground turkey breast

Spray an unheated large skillet with nonstick coating; set aside. Combine egg
white, onion, apples, oats, parsley, salt, sage, nutmeg, pepper, and ground red
pepper in a medium bowl. Add turkey; mix well. Shape mixture into eight 2-inch-
diameter patties.

Heat skillet over medium heat. Cook patties 10 to 12 minutes or till meat is no
longer pink and juices run clear, turning once. Drain off fat.

Makes 8 patties.

Nutrition facts per patty: 49 cal., 1 g total fat (0 g sat. fat), 12 mg


cholesterol, 155 mg sodium, 4 g carbohydrate., 0 g dietary fiber, 6 g pro.

Food exchanges: 1/2 meat.

Busted by Gail Shermeyer <4paws@netrax.net>.


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

* Exported from MasterCook *

Country-Style Turkey Sausage2

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 8 Preparation Time :0:00
Categories : Breakfast Sausage & Processed Meats
Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
nonstick spray coating
1 slightly beaten egg white
1/4 cup finely chopped onion
1/4 cup finely snipped dried apples
--or 1/2 cup finely chopped fresh apple
3 tablespoons quick cooking oats
2 tablespoons snipped fresh parsley
1/2 teaspoon salt
1/2 teaspoon ground sage
1/4 teaspoon ground nutmeg
1/4 teaspoon pepper
1 dash ground red pepper
8 ounces lean ground turkey breast

Spray an unheated large skillet with nonstick coating; set aside. Combine egg
white, onion, apples, oats, parsley, salt, sage, nutmeg, pepper, and ground red
pepper in a medium bowl. Add turkey; mix well. Shape mixture into eight 2-inch-
diameter patties.

Heat skillet over medium heat. Cook patties 10 to 12 minutes or till meat is no
longer pink and juices run clear, turning once. Drain off fat.

Makes 8 patties.

Nutrition facts per patty: 49 cal., 1 g total fat (0 g sat. fat), 12 mg


cholesterol, 155 mg sodium, 4 g carbohydrate., 0 g dietary fiber, 6 g pro.

Food exchanges: 1/2 meat.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Couscous Porridge

Recipe By : Eating Well, October 1996


Serving Size : 2 Preparation Time :0:00
Categories : Breakfast

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups skim or low-fat milk
1/3 cup chopped dates
1 tablespoon honey
--or to taste
1 teaspoon pure vanilla extract
2/3 cups couscous
--preferably whole-wheat

In a saucepan over medium heat, combine milk, dates, honey and vanilla; heat until
almost boiling. Stir in couscous and remove the pan from the heat. Cover and let
stand until the couscous has absorbed most of the liquid, about 5 minutes. Stir
until creamy. Divide between 2 bowls and serve.

Makes about 2 cups, for 2 servings.

425 calories per serving: 17 grams protein, 2 grams fat (0.3 gram saturated fat),
89 grams carbohydrate; 130 mg sodium; 4 mg cholesterol; 3 grams fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Cozy Lime Chicken For Two

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 2 Preparation Time :0:00
Categories : Chicken Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 cup fresh lime juice
1 tablespoon olive oil
4 broiler-fryer chicken parts
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
3 ounces sliced mushrooms in butter

1. In small bowl, combine lime juice and olive oil. Dip each chicken part in
mixture, covering completely.

2. On foil-lined baking pan, arrange chicken in single layer; sprinkle with salt
and pepper. Arrange oven rack at least 6 inches from heat and set temperature to
broil.

3. Broil about 15 minutes; turn and pour remaining lime-oil mixture over chicken.
Broil about 15 minutes more, until fork can be inserted into chicken with ease.
Pour mushrooms over chicken and return to oven for about 2 minutes, until
mushrooms are hot.

Makes 2 servings. Preparation time: 10 minutes. Cooking time: 30 minutes.

Per serving: About 272 cal, 27 g pro, 5 g car, 9 g fat, 30% cal from fat, 102 mg
chol, 839 mg sod, 1 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Crab Pitas

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Luncheon Main Dishes
Seafood

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 cups finely shredded cabbage
1/2 cup finely shredded red bell pepper
12 imitation crabmeat sticks (about 1
1 ounce each) -- chopped*
1/4 cup sliced green onions (with tops)
1/4 teaspoon red pepper sauce
1/4 teaspoon salt
1/8 teaspoon pepper
4 pita breads (6 inches in diameter)
cut in half and opened to form
pockets
Yogurt Salsa
YOGURT SALSA
1/2 cup plain nonfat yogurt
1/2 cup chopped tomato (about 1 small)
2 tablespoons chopped green onions
-- (with tops)
1 tablespoon dried cilantro
1/4 teaspoon ground cumin

Mix cabbage and bell pepper; set aside. Mix crabmeat, onions, pepper
sauce, salt and pepper in 10-inch nonstick skillet. Cook over medium-high
heat 3 to 5 minutes, stirring frequently, until hot. Fill pita breads with
about 1/3 cup crabmeat mixture. Top with 1/2 cup cabbage mixture and 2
tablespoons. Yogurt Salsa. 4 SERVINGS (2 HALF SANDWICHES EACH).
*12 ounces shredded cooked crabmeat (about 2-1/2 cups) can be substituted
for the imitation crabmeat sticks.
YOGURT SALSA
Mix all ingredients.
- - - - - - - - - - - - - - - - - -

* Exported from MasterCook *

Cranberry Pork Chops w/Turnips

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Main Dishes Pork

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 lean pork loin chops -- about 1/2
1 inch -- �
1 thick -- (about 1 pound)
2 teaspoons chopped fresh or
1/2 teaspoon dried sage
1/4 teaspoon pepper
1/4 cup chicken broth
2 medium turnips (about 1/2 pound)
pared and cut
into 2 X 1/2 X 1/2-inch strips
1 cup whole-berry cranberry sauce
1/2 cup chopped onion (about 1 medium)

Trim fat from pork chops. Cook pork in 10-inch nonstick skillet over
medium heat until brown on both sides. Sprinkle with sage and pepper. Pour
broth around pork. Layer turnips around pork. Cover and simmer 15 minutes.
Mix cranberry sauce and onion; spoon onto pork. Cover and simmer about 15
minutes until turnips are tender and pork is done. 4 SERVINGS.

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

* Exported from MasterCook *

Cranberry Pork Chops w/Turnips2

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Main Dishes Pork

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 lean pork loin chops -- about 1/2
1 inch -- �
1 thick -- (about 1 pound)
2 teaspoons chopped fresh or
1/2 teaspoon dried sage
1/4 teaspoon pepper
1/4 cup chicken broth
2 medium turnips (about 1/2 pound)
pared and cut
into 2 X 1/2 X 1/2-inch strips
1 cup whole-berry cranberry sauce
1/2 cup chopped onion (about 1 medium)

Trim fat from pork chops. Cook pork in 10-inch nonstick skillet over
medium heat until brown on both sides. Sprinkle with sage and pepper. Pour
broth around pork. Layer turnips around pork. Cover and simmer 15 minutes.
Mix cranberry sauce and onion; spoon onto pork. Cover and simmer about 15
minutes until turnips are tender and pork is done. 4 SERVINGS.

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

* Exported from MasterCook *

Cranberry-Orange Sauce

Recipe By : Eating Well, November 1997


Serving Size : 64 Preparation Time :0:00
Categories : Sauces

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 cups fresh or frozen cranberries
1 cup fresh orange juice
3/4 cup packed light brown sugar
1/2 cup water -- plus 1 tablespoon
1/2 cup golden raisins
2 teaspoons cornstarch
1/2 cup chopped pecans
1 tablespoon freshly grated orange zest
1 teaspoon fresh lemon juice
1/4 teaspoon ground ginger

1. In a medium saucepan, combine cranberries, orange juice, brown sugar and 1/2
cup water. Bring to a boil over medium-high heat. Cook, stirring occasionally,
until cranberries soften and start to pop, about 5 minutes.

2. Reduce heat to low, add raisins and simmer, stirring occasionally, until
tender, about 10 minutes.

3. In a small bowl, combine cornstarch and remaining 1 tablespoon water. Slowly


add to cranberry mixture, stirring constantly, until slightly thickened. Remove
from heat and let cool slightly.

4. Stir pecans, orange zest, lemon juice and ginger into cranberry mixture. Let
cool to room temperature, then refrigerate, covered, until cold. (The sauce will
keep in the refrigerator for up to 3 days.)

MAKES 4 CUPS.

25 calories per tablespoon; 0 gram protein; 1 gram fat(0.1 gram saturated fat); 4
grams carbohydrate; 1 mg sodium; 0 mg cholesterol; 0 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Cream Cheese And Chive Mashed Potatoes

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 4 Preparation Time :0:00
Categories : Potatoes Side Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 pound potatoes -- peeled
--cut into 1-inch cubes
--about 4 medium
8 tablespoons nonfat cream cheese
1/4 cup 1% low-fat milk -- (up to 1/3)
1/3 cup snipped fresh chives
--or 2 tablespoons dried chives
salt and pepper -- to taste

1. In medium saucepan over high heat, boil potatoes in 2 inches water, covered,
about 12 minutes, or until tender; drain thoroughly. Shake potatoes in pan 1 to 2
minutes or low heat to dry thoroughly.

2. Mash potatoes with electric mixer or potato masher. Mix in milk and chives.
Season with salt and pepper. (Do not overbeat.)

3. Stir gently over low heat just until heated through.

Per serving: About 167 cal, 10 g pro, 33 g car, 1 g fat, 2% cal from fat, 6 mg
chol, 218 mg sod, 3 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *


Cream Of Wheat With Oranges

Recipe By : Eating Well, October 1996


Serving Size : 2 Preparation Time :0:00
Categories : Breakfast

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups skim or low-fat milk
1/4 cup orange marmalade
1/2 cup cream of wheat cereal
2 navel oranges -- peeled and sliced

In a saucepan over medium heat, combine milk and marmalade; heat until almost
boiling. Add Cream of Wheat and cook, stirring, for 30 seconds. Remove the pan
from the heat and stir in half of the orange slices. Cover and let stand for 2
minutes, until most of the liquid has been absorbed and the cereal is creamy.
Divide between 2 bowls, garnish with the remaining orange slices and serve.

Makes about 2 cups, for 2 servings.

290 calories per serving: 11 grams protein. 1 gram fat (0.3 gram saturated fat),
62 grams carbohydrate; 130 mg sodium; 4 mg cholesterol; 4 grams fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Creamy Bread Pudding With Brandied Figs

Recipe By : Eating Well, October 1996


Serving Size : 6 Preparation Time :0:00
Categories : Desserts Puddings & Custards

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 pound day-old italian bread -- crusts trimmed
--loaf cut into 1/2-inch cubes
--4 cups
2 large eggs
1 large egg white
1 cup skim milk
3/4 cups nonfat sweetened condensed milk
1/4 cup sugar -- plus 1 tablespoon
2 teaspoons pure vanilla extract
1 1/2 cup brandy
1/3 cup sliced dried mission figs

1. Preheat oven to 325�F. Spread bread cubes in a 1- to 1 1/2-quart shallow baking


dish.
2. In a medium bowl, whisk whole eggs and egg white until frothy; set aside. In a
saucepan, combine skim milk, sweetened condensed milk and 1 tablespoon sugar. Stir
over medium heat until quite hot but not boiling. Remove from the heat and stir in
vanilla. Gradually whisk the hot milk into the eggs. Pour the mixture onto the
bread cubes, pressing down with a spoon to make sure the cubes are fully soaked.

3. Set the baking dish in a roasting pan. Add enough boiling water to come halfway
up the outside of the smaller dish. Place in the oven and bake until the top is
lightly golden and the custard is set in the center, 40 to 50 minutes.

4. Meanwhile, combine brandy, 1/4 cup sugar, figs and 1/3 cup water in a saucepan.
Bring to a simmer over low heat. Cover and simmer gently for 10 minutes. Uncover
and simmer until reduced to 1 cup, about 20 minutes. Serve the brandied figs warm
over the bread pudding.

Makes 6 servings.

355 calories per serving: 10 grams protein, 2 grams fat (0.6 gram saturated fat),
61 grams carbohydrate; 245 mg sodium; 77 mg cholesterol; 2 grams fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Creamy Cauliflower Soup

Recipe By : Eating Well, October 1996


Serving Size : 6 Preparation Time :0:00
Categories : Soups & Stews

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 head cauliflower -- trimmed
--about 2-pounds
3 cups 1% low-fat milk
3 cups vegetable broth
1 large leek -- white part only
--washed and very thinly sliced
--1 cup
1 small baking potato -- peeled and chopped
--1 cup
3 small inner stalks of celery -- thinly sliced
--1 cup
1 teaspoon kosher salt
1/2 teaspoon freshly grated nutmeg
3 tablespoons fresh lemon juice -- (up to 4)
chopped pistachios or chervil -- for garnish
--or snipped fresh chives
--optional

1. Break cauliflower into large pieces. Cut off stems and chop them small. Cut the
fleece into thick slices. In a large heavy pot, combine the cauliflower with milk,
broth, leeks, potatoes, celery, salt and nutmeg. Bring to a simmer and cook,
partly covered, until tender, about 20 minutes. Uncover and cool until lukewarm,
about 30 minutes.

2. Transfer solids to a blender or processor, in batches if necessary. Puree until


smooth, adding the cooking liquid gradually. Add lemon juice to taste. Transfer
the soup to a saucepan and gently warm over low heat. Ladle into heated bowls and
garnish as desired.

Makes about 9 cups, for 6 servings.

135 calories per serving: 8 grams protein, 2 grams fat (0.9 gram saturated fat),
24 grams carbohydrate: 845 mg sodium; 5 mg cholesterol; 5 grams fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Creamy Chicken In Sage Popover- Part 1

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Brunches & Entertaining Chicken

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Sage Popovers
1 Cup sliced fresh mushrooms
-- (about 3 ounces)
2/3 Cup sliced leek with top (about 1
small)
2 Tablespoons chopped red bell pepper
2 Tablespoons margarine
1/4 Cup all-purpose flour
1 Teaspoon chopped fresh or
1/4 Teaspoon dried sage
1/8 Teaspoon pepper
1/3 Cup skim milk
1 Can low-sodium -- (10-1/2 ounces)
chicken broth
1 1/2 Cups cut-up cooked chicken

Prepare Sage Popovers. While popovers are baking, cook mushrooms, leek and
bell pepper in margarine in 2-quart nonstick saucepan over medium heat 5
minutes, stirring occasionally. Stir in flour, sage and pepper. Cook over
low heat, stirring constantly, until liquid is absorbed; remove from heat.
Gradually stir in milk and broth. Heat to boiling, stirring constantly.
Boil and stir 1 minute. Stir in chicken; heat until hot. Serve in
popovers. 4 SERVINGS (WITH ABOUT 1/2 CUP CHICKEN MIXTURE EACH).
- - - - - - - - - - - - - - - - - -

* Exported from MasterCook *

Creamy Chicken In Sage Popover- Part 12

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Brunches & Entertaining Chicken

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Sage Popovers
1 Cup sliced fresh mushrooms
-- (about 3 ounces)
2/3 Cup sliced leek with top (about 1
small)
2 Tablespoons chopped red bell pepper
2 Tablespoons margarine
1/4 Cup all-purpose flour
1 Teaspoon chopped fresh or
1/4 Teaspoon dried sage
1/8 Teaspoon pepper
1/3 Cup skim milk
1 Can low-sodium -- (10-1/2 ounces)
chicken broth
1 1/2 Cups cut-up cooked chicken

Prepare Sage Popovers. While popovers are baking, cook mushrooms, leek and
bell pepper in margarine in 2-quart nonstick saucepan over medium heat 5
minutes, stirring occasionally. Stir in flour, sage and pepper. Cook over
low heat, stirring constantly, until liquid is absorbed; remove from heat.
Gradually stir in milk and broth. Heat to boiling, stirring constantly.
Boil and stir 1 minute. Stir in chicken; heat until hot. Serve in
popovers. 4 SERVINGS (WITH ABOUT 1/2 CUP CHICKEN MIXTURE EACH).

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

* Exported from MasterCook *

Creamy Chicken In Sage Popover- Part 2

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Brunches & Entertaining Chicken
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
SAGE POPOVERS
1/3 Cup all-purpose flour
1/3 Cup skim milk
1 Teaspoon chopped fresh or
1/2 Teaspoon dried sage
2 Teaspoons vegetable oil
1 Dash salt
2 egg whites
SAGE POPOVERS

Heat oven to 450 degrees. Spray four 6-ounce custard cups generously with
nonstick cooking spray. Beat all ingredients with hand beater until
smooth. Fill custard cups about 1/2 full. Bake 20 minutes. Decrease oven
temperature to 350 degrees. Bake 15 to 20 minutes longer or until deep
golden brown. Immediately remove from cups.

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

NOTES : average

* Exported from MasterCook *

Creamy Chicken In Sage Popover- Part 22

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Brunches & Entertaining Chicken

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
SAGE POPOVERS
1/3 Cup all-purpose flour
1/3 Cup skim milk
1 Teaspoon chopped fresh or
1/2 Teaspoon dried sage
2 Teaspoons vegetable oil
1 Dash salt
2 egg whites
SAGE POPOVERS

Heat oven to 450 degrees. Spray four 6-ounce custard cups generously with
nonstick cooking spray. Beat all ingredients with hand beater until
smooth. Fill custard cups about 1/2 full. Bake 20 minutes. Decrease oven
temperature to 350 degrees. Bake 15 to 20 minutes longer or until deep
golden brown. Immediately remove from cups.
- - - - - - - - - - - - - - - - - -

NOTES : average

* Exported from MasterCook *

Creamy Cranberry Rice Pudding

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 8 Preparation Time :0:22
Categories : Desserts Rice & Grains

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 envelope unflavored gelatin
1/4 cup orange juice
--or water
2 cups cooked rice
12 ounces evaporated skim milk
1/2 cup granulated sugar
1/2 cup dried cranberries -- softened
--in water for 30 minutes
1 teaspoon vanilla extract
1 cup reduced-calorie nondairy whipped topping -- thawed
ground nutmeg -- optional

1. In small saucepan, sprinkle gelatin over juice; let stand 1 minute. Over low
heat, stir about 2 minutes, until gelatin dissolves.

2. In medium saucepan, over medium heat, bring rice, milk, sugar and cranberries
to a boil; remove from heat. Stir in gelatin mixture and vanilla; cool 10 minutes.
Fold in whipped topping.

3. Chill at least 1 hour. Just before serving, sprinkle with nutmeg.

Per serving: About 202 calories, 6g protein, 41g carbohydrate, 1g fat, 5% calories
from fat, 2mg cholesterol, 60mg sodium, 1g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Creamy Fish and Fruit Salad

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Fish Fruits
Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 pound orange roughy or other lean
fish fillets
3 cups bite-size pieces salad greens
1 medium cantaloupe or Persian melon
, pared and cut -- (about 1-1/2 pounds)
into thin wedges
2 cups bite-size pieces pineapple
-- (about 1/2 medium)
1 pound seedless grapes -- divided into
1 small bunc
Creamy Jalapeno Dressing
2 green onions (with tops) -- sliced
CREAMY JALAPENO DRESSING
1/4 cup cholesterol-free reduced-
calorie mayonnaise or salad
dressing
1/4 cup lowfat sour cream or plain
nonfat yogurt
1/2 jalapeno chili -- seeded and coarsely
chopped

Set oven control to broil. Place fish fillets on rack in broiler pan.
Broil with tops about 4 inches from heat 5 to 6 minutes or until fish
flakes easily with fork (do not turn); cool. Flake fish. Place salad
greens on serving platter or 4 salad plates. Arrange cantaloupe,
pineapple, grapes and fish on greens. Top with Creamy Jalapeno Dressing.
Sprinkle with onions. 4 SERVINGS.
MICROWAVE DIRECTIONS: Arrange fish fillets, thickest parts to outside
edges, in rectangular microwavable dish, 12 X 7-1/2 X 2 inches. Cover
tightly and microwave on high 5 to 7 minutes, rotating dish 1/2 turn after
3 minutes, until fish flakes easily with fork; cool. Flake fish. Continue
as directed.
CREAMY JALAPENO DRESSING
Place all ingredients in blender or food processor. Cover and blend or
process until smooth.

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

NOTES : easy

* Exported from MasterCook *

Creamy Herb Dressing

Recipe By : Betty Crocker's Low-Fat


Serving Size : 32 Preparation Time :0:00
Categories : Salad Dressings
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup plain nonfat yogurt
3/4 cup buttermilk
1/4 cup cholesterol-free
reduced-calorie mayonnaise or salad
dressing
2 tablespoons chopped green onions
-- (with tops)
1 tablespoon chopped fresh parsley
2 teaspoons chopped fresh or
1/2 teaspoon dried dill weed
1/2 teaspoon Worcestershire sauce
1/4 teaspoon salt
1 clove garlic -- crushed
1 Dash freshly ground pepper

Mix all ingredients. Cover and refrigerate any remaining dressing. ABOUT 2
CUPS DRESSING.

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

NOTES : easy

* Exported from MasterCook *

Creamy Herbed Fish And Clam Chowder

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 4 Preparation Time :0:00
Categories : Fish Seafood
Soups & Stews

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
12 ounces fresh or frozen cod fillets
--cut into 1-inch pieces
2 medium potatoes -- cut into cubes
--about 2 cups
5 ounces frozen whole kernel corn
--1 cup
1 small leek -- thinly sliced
1 8 ounce bot clam juice
1/4 cup water
1 teaspoon snipped fresh thyme
--or 1/4 teaspoon dried thyme -- crushed
1/4 teaspoon salt
1/8 teaspoon pepper
12 ounces evaporated skim milk
6 ounces minced clams
fresh thyme sprigs -- optional

Thaw fish, if frozen. Combine potatoes, corn, leek, clam juice, water, thyme,

Bring to boiling. Reduce heat, cover, and simmer about 10 minutes or till potatoes
are just tender.

Stir in evaporated skim milk. Add fish and undrained clams. Return to almost
boiling; reduce heat. Cover and simmer 3 to 4 minutes or till fish flakes easily
with a fork. Do not boil. Garnish with fresh thyme sprigs, if desired.

Makes 4 servings.

Nutrition facts per serving: 240 cal., 1 g total fat (0 g sat. fat), 38 mg
cholesterol, 534 mg sodium, 34 g carbohydrate., 3 g dietary fiber, 24 g pro. Daily
Value: 23% vitamin. A, 37% vitamin. C, 26% calcium, 117% iron.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Creamy Peach Freeze

Recipe By : Betty Crocker's Low-Fat


Serving Size : 8 Preparation Time :0:00
Categories : Fruits Desserts
Frozen

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup cholesterol-free egg product
2/3 cup sugar
1 1/2 cups skim milk
1/4 teaspoon salt
2 cups mashed peeled peaches
* -- (4 to 5 medium)
2 teaspoons vanilla
2 containers peach -- (8 ounces each)
nonfat yogurt
*Substitute
1 package frozen -- (16 ounces)
sliced peaches -- thawed and mashed.

Mix egg product, sugar, milk and salt in 2-quart saucepan. Cook over
medium heat, stirring constantly, just until bubbles appear around edge.
Pour into chilled large metal bowl. Refrigerate 1-1/2 to 2 hours, stirring
occasionally, until room temperature.
Stir peaches, vanilla and yogurt into milk mixture. Freeze as directed by
manufacturer of ice-cream maker. 8 SERVINGS (ABOUT 1/2 CUP EACH).
MICROWAVE DIRECTIONS: Place milk in 4-cup microwavable measure. Microwave
uncovered on high 2 to 3 minutes or until very warm. Beat in egg product,
sugar and salt. Microwave uncovered on medium-high (70%) 3 to 4 minutes,
stirring every minute, until thickened. Continue as directed.

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

* Exported from MasterCook *

Creamy Polenta

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 6 Preparation Time :1:45
Categories : Side Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon olive oil
1/2 cup chopped onion
1 1/2 cups yellow cornmeal
1 teaspoon salt
--or to taste
3 cups reduced-sodium chicken broth
2 tablespoons grated parmesan cheese
nonstick cooking spray
1 cup coarsely shredded part-skim mozzarella -- divided
3/4 cup skim milk

1. In large broad saucepan, over medium heat, heat olive oil. Add onion; saut�,
stirring, 5 minutes, or until golden.

2. In large bowl, combine cornmeal, salt and 3 cups water. Whisk together until
blended. Add to the saucepan and cook, stirring constantly, until polenta mixture
boils.

3. Preheat oven to 350�F. Slowly stir chicken broth into cornmeal. Cook, stirring,
about 20 minutes, until mixture is very thick and smooth. Add Parmesan.

4. With nonstick cooking spray, coat a 2-quart baking dish. Pour half of the
polenta into dish. Spread with half of the mozzarella. Top with the remaining
polenta and mozzarella. Pour milk over top.

5. Bake about 25 minutes, until browned and bubbly. Let stand 10 minutes before
serving.

6. To serve, spoon onto a plate or cut into squares and top with the Veal and
Mushroom Ragout. Note: Refrigerate leftover polenta in nonstick pan coated with
olive oil cooking spray. To use, slice into small squares and saut� until heated
through.

Per serving: About 230 calories, 15g protein, 31g carbohydrate, 7g fat, 27%
calories from fat, 11mg cholesterol, 492 mg sodium, 3g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>


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

* Exported from MasterCook *

Creamy Tomato-Tarragon Soup

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 4 Preparation Time :0:15
Categories : Soups & Stews

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 teaspoon butter
1 medium onion -- chopped
--about 1 cup
4 large ripe tomatoes -- diced
--about 4 cups
1/4 cup nonfat sour cream
1 tablespoon chopped fresh tarragon
--or 1 1/2 teaspoon dried tarragon
salt -- to taste
pepper -- to taste

1. In medium saucepan, over medium heat, melt butter. Add onions and cook about 3
minutes, stirring often, until softened. Add tomatoes and 3/4 cup water; bring to
a boil. Reduce heat to medium-low; simmer about 30 seconds, or until vegetables
are tender.

2. Transfer to a blender or food processor; puree until smooth, in batches if


necessary. Set a medium-fine strainer over saucepan. Pour puree into strainer,
pressing on the solids with a spatula or spoon to extract as much pulp as
possible; discard skin and seeds.

3. Whisk sour cream and tarragon into the soup. If soup is too thick, add a small
amount of water. Stir over low heat until soup is hot (do not allow it to boil).
Season with salt and pepper.

Note: The soup can also be made in advance and served cold.

Per serving: About 73 calories, 2g protein, 13g carbohydrate, 2g fat, 25% calories
from fat, 3mg cholesterol, 43mg sodium, 2g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *


Crisp And Spicy Cabbage Relish

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 6 Preparation Time :0:00
Categories : Condiments

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 cup packaged coleslaw mix
1/4 cup chopped red onion
1/4 cup chopped green or red bell pepper
1 1/2 teaspoon dark sesame oil
1/2 jalapeno pepper -- seeded , (up to 1)
--finely chopped
1 clove garlic -- crushed
1/8 teaspoon pepper -- (up to 1/4)
2 tablespoons sugar
2 tablespoons white wine vinegar

1. In medium bowl, combine coleslaw mix, onion and bell pepper.

2. In small saucepan, over medium low heat, heat oil. Add jalapeno pepper, garlic
and pepper; cook, stirring, 1 minute. Add sugar and vinegar; cook, stirring, 30
seconds, or until sugar is dissolved.

3. Pour hot dressing over cabbage mixture; toss to coat. Cover and refrigerate 1
hour, or overnight.

Note: Thinly sliced green cabbage may be substituted for packaged coleslaw mix.

Per serving (1/4 cup): About 53 cal, 1 g pro, 9 g car 2 g fat, 33% cal from fat, 2
mg chol, 7 mg sod, 1 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Crispy Noodle Pancake

Recipe By : Eating Well, September 1997


Serving Size : 4 Preparation Time :0:00
Categories : Side Dishes Pastanoodle

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/3 pound fresh chinese egg noodles
4 teaspoons canola oil
1 tablespoon snipped fresh chives
1 1/2 teaspoons chinese chile paste
1. Cook noodles in a large pot of boiling water (not salted) until aldente, about
2 minutes. Drain. Rinse noodles in cold water and place in a large bowl. Toss with
1 teaspoon oil, chives and chile paste. 2. In a 10-inch nonstick skillet, heat
remaining 3 teaspoons oil over medium-low heat. Add noodles, pressing them flat
with a spatula to form a pancake. Cook until crisp and browned on the bottom,
about 8 minutes. Invert the pancake onto a large plate and slide it back into the
skillet. Cook until crisp and browned on the other side, about 6 minutes more.
Slide pancake onto a cutting board and cut into quarters. Cover with aluminum foil
to keep warm.

MAKES 4 SERVINGS.

90 calories per serving; 2 grams protein; 5 grams fat (0.4 gram saturated fat); 10
grams carbohydrate; 30 mg sodium: 13 mg cholesterol: 0 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Crispy Noodle Pancake2

Recipe By : Eating Well, September 1997


Serving Size : 4 Preparation Time :0:00
Categories : Side Dishes Pastanoodle

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/3 pound fresh chinese egg noodles
4 teaspoons canola oil
1 tablespoon snipped fresh chives
1 1/2 teaspoons chinese chile paste

1. Cook noodles in a large pot of boiling water (not salted) until aldente, about
2 minutes. Drain. Rinse noodles in cold water and place in a large bowl. Toss with
1 teaspoon oil, chives and chile paste. 2. In a 10-inch nonstick skillet, heat
remaining 3 teaspoons oil over medium-low heat. Add noodles, pressing them flat
with a spatula to form a pancake. Cook until crisp and browned on the bottom,
about 8 minutes. Invert the pancake onto a large plate and slide it back into the
skillet. Cook until crisp and browned on the other side, about 6 minutes more.
Slide pancake onto a cutting board and cut into quarters. Cover with aluminum foil
to keep warm.

MAKES 4 SERVINGS.

90 calories per serving; 2 grams protein; 5 grams fat (0.4 gram saturated fat); 10
grams carbohydrate; 30 mg sodium: 13 mg cholesterol: 0 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>


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

* Exported from MasterCook *

Crispy Noodle Pancake3

Recipe By : Eating Well, September 1997


Serving Size : 4 Preparation Time :0:00
Categories : Side Dishes Pastanoodle

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/3 pound fresh chinese egg noodles
4 teaspoons canola oil
1 tablespoon snipped fresh chives
1 1/2 teaspoons chinese chile paste

1. Cook noodles in a large pot of boiling water (not salted) until aldente, about
2 minutes. Drain. Rinse noodles in cold water and place in a large bowl. Toss with
1 teaspoon oil, chives and chile paste. 2. In a 10-inch nonstick skillet, heat
remaining 3 teaspoons oil over medium-low heat. Add noodles, pressing them flat
with a spatula to form a pancake. Cook until crisp and browned on the bottom,
about 8 minutes. Invert the pancake onto a large plate and slide it back into the
skillet. Cook until crisp and browned on the other side, about 6 minutes more.
Slide pancake onto a cutting board and cut into quarters. Cover with aluminum foil
to keep warm.

MAKES 4 SERVINGS.

90 calories per serving; 2 grams protein; 5 grams fat (0.4 gram saturated fat); 10
grams carbohydrate; 30 mg sodium: 13 mg cholesterol: 0 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Crispy Oven-Fried Chicken Breast

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 4 Preparation Time :0:00
Categories : Chicken Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup lemon juice
2 garlic cloves -- finely chopped
1/2 cup seasoned dry bread crumbs
1 tablespoon grated fat-free parmesan cheese
1 teaspoon paprika
1 pound skinless boneless chicken breast halves
1 egg white -- slightly beaten
nonstick cooking spray

1. Preheat oven to 350�F.

2. In shallow dish, combine lemon juice and garlic. In medium bowl, combine bread
crumbs, Parmesan and paprika; mix well.

3. Dip each chicken breast in lemon juice mixture, then egg white, then coat
evenly with bread crumb mixture. Arrange on a 15- by 10-inch baking pan coated
with cooking spray. Bake 30 to 35 minutes, until tender.

Makes 4 servings. Preparation time: 15 minutes. Baking time 30 minutes.

Per serving: About 187 cal, 18 g pro, 12 g car, 2 g fat, 10% cal from fat, 66 mg
chol, 198 mg sod, 1 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Crostini With Cannellini Beans, Arugula & Tomatoes

Recipe By : Eating Well, October 1996


Serving Size : 12 Preparation Time :0:00
Categories : Appetizers

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cloves garlic -- peeled , (up to 3)
1 tablespoon olive oil
--preferably extra-virgin
2 cups cooked cannellini beans
salt a freshly ground black pepper -- to taste
12 slices italian bread -- 1/2 inch thick
1 cup stemmed and chopped arugula
--or watercress
2 vine-ripened tomatoes -- chopped
--1 1/2 cups

1. Mince one clove garlic. Combine it with oil in a medium saucepan. Stir over low
heat until golden, about 2 minutes. Add beans, 1/2 cup water and salt and pepper.
Bring to a simmer over low heat and cook, stirring often, until the mixture is
thickened, 8 to 10 minutes.

2. Toast or grill bread slices. Rub one side of each bread slice with the
remaining garlic cloves.

3. Top each bread slice with some of the beans, followed by arugula or watercress
and tomatoes. Serve immediately.

Makes 12 crostini, for 4 luncheon or 6 appetizer servings.

145 calories per crostini: 6 grams protein, 1 gram fat (0.2 gram saturated fat),
26 grams carbohydrate; 200 mg sodium; 0 mg cholesterol; 2 grams fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Cruhchy-Topped Coffee Cake With Chocolate Chips

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 8 Preparation Time :0:00
Categories : Chocolate Cakes & Frostings

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
nonstick cooking spray
1 1/3 cup all-purpose flour
1/2 cup packed light brown sugar
1/4 cup granulated sugar
1/2 teaspoon baking soda
1/4 teaspoon baking powder
1/3 cup 56% vegetable oil spread -- softened
--lower-fat-content margarine
1/2 cup buttermilk or sour milk
1/4 cup frozen egg substitute -- thawed
1 cup red-fat semisweet choco baking chips -- divided
2 tablespoons finely chopped walnuts
frozen nondairy light whipped topping -- thawed
--optional
sliced strawberries -- optional

1. Preheat oven to 350�F. Spray 9-inch round baking pan with cooking spray. In
large bowl, stir together flour, brown sugar, sugar, baking soda and baking
powder.

2. Cut in vegetable spread until crumbly; reserve 1/2 cup of the mixture for
topping.

3. In small bowl, combine buttermilk and egg substitute; add to remaining crumb
mixture, stirring until well blended.

4. Spread batter into prepared pan. Sprinkle 3/4 cup chips on top.

5. In small bowl, combine reserved crumbs, remaining 1/4 cup chips and walnuts;
sprinkle on top.

6. Bake 25 to 30 minutes, or until wooden pick inserted near center comes out
clean. Cool in pan on wire rack.

7. Cut into wedges; serve with dollop of whipped topping and sliced strawberries.

Note: To sour milk: Use 1 1/2 teaspoons white vinegar plus milk to equal 1/2 cup.

Per serving: About 320 cal, 5 g pro, 52 g car, 10 g fat, 28% cal from fat, 0 mg
chol, 170 mg sod, 2 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Cucumber-Yogurt Sauce

Recipe By : Betty Crocker's Low-Fat


Serving Size : 20 Preparation Time :0:00
Categories : Sauces

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup plain nonfat yogurt
1 tablespoon chopped fresh or
1 teaspoon dried dill weed
1 1/2 teaspoons chopped fresh mint
1/2 teaspoon Dijon mustard
1/8 teaspoon salt
1 large cucumber -- pared, seeded,
shredded and drained

Mix all ingredients. Cover and refrigerate about 1 hour or until chilled.
ABOUT 1-1/4 CUPS SAUCE.

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

* Exported from MasterCook *

Cumin-Crusted Pork Tenderloin With Orange-Jalapeno Glaze

Recipe By : Eating Well, July/August 1997


Serving Size : 6 Preparation Time :0:00
Categories : Bbq & Grilling Pork
Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
***GLAZE***
1 teaspoon canola oil
3 jalapeno peppers
--seeded and minced
3 cloves garlic -- minced
1 cup fresh orange juice
1/2 cup cider vinegar
1/2 cup molasses
salt & freshly ground black pepper -- to taste
***PORK***
1/4 cup cumin seeds
2 tablespoons crushed black pepper
1 tablespoon kosher salt
2 pork tenderloins -- trimmed
--12-ounces each

TO MAKE GLAZE: In a small nonreactive saucepan, heat oil over medium heat. Add
jalapenos and garlic; cook, stirring, until fragrant, about 1 minute. Add orange
juice and vinegar and bring to a boil. Reduce heat to low and simmer, uncovered,
until reduced to 1/2 cup, 30 to 40 minutes. Remove from heat and stir in molasses.
Season with salt and pepper. Set aside.

TO MAKE PORK: 1. Prepare a grill for two-level cooking.

2. In a small dry skillet, heat cumin seeds over low heat, stirring constantly,
until fragrant, about 2 minutes. Place in a small bowl and stir in pepper and
salt. Press cumin mixture into pork, coating all sides.

3. When grill is medium-hot, sear pork over hot side of grill until browned on all
sides, about 12 minutes. Move to cooler side of grill, tent with aluminum foil and
cook, turning occasionally, until pork is only slightly pink in the center, 8 to
10 minutes; during last 3 minutes of cooking, brush with 1/3 cup of reserved
glaze.

4. Transfer pork to a cutting board, tent with aluminum foil and let rest for 10
minutes. Cut across the grain into 1-inch-thick slices. Serve, passing remaining
glaze separately.

Makes 6 servings.

255 calories per serving; 26 grams protein; 6 grams fat (1.5 grams saturated fat);
26 grams carbohydrate; 780 mg sodium; 79 mg cholesterol; 1 gram fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Currant Scones

Recipe By : Eating Well, September 1997


Serving Size : 12 Preparation Time :0:00
Categories : Quick Breads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 1/2 cups all-purpose flour
1/3 cup fruit puree fat replacement
--homemade or store bought
2 tablespoons canola oil
1/4 cup granulated sugar -- plus 1 tablespoon
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon salt
2/3 cup currants
--or chopped dried cranberries
1 cup buttermilk -- plus 2 tablespoons

1. In a shallow pan, combine 1/2 cup flour, fruit puree and oil; stir until
smooth. Spread into an even layer. Cover with plastic wrap and freeze until almost
solid, about 45 minutes. 2. Meanwhile, in a mixing bowl, whisk remaining 2 cups
flour, 1/4 cup sugar, baking powder, baking soda and salt. Cover and chill in the
freezer. 3. Preheat oven to 425�F. Coat a baking sheet with nonstick spray or line
it with parchment paper. 4. Using a pastry cutter, 2 forks or your fingers, cut
fruit puree mixture into dry ingredients until crumbly. Mix in currants (or
cranberries). Using a fork, gradually stir in 1 cup buttermilk just until
combined. (Dough will be sticky.) 5. Turn dough out onto a floured surface and
knead 2 or 3 times. Do not overwork dough. 6. Divide dough in half and pat each
piece into a 7-inch circle. Cut each circle into 6 wedges. Transfer wedges to
prepared baking sheet. Brush tops with remaining 2 tablespoons buttermilk and
sprinkle with remaining 1 tablespoon sugar. 7. Bake scenes for 12 to 15 minutes,
or until golden and firm. Transfer to a wire rack to cool slightly. Serve warm.

MAKES 1 DOZEN SCONES.

170 calories per scone; 4 grams protein; 3 grams fat (0.3 gram saturated fat); 33
grams carbohydrate; 325 mg sodium; 1 mg cholesterol; 1 gram fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Curried Chicken and Nectarines

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Indian Main Dishes
Chicken

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 boneless skinless chicken breast
halves (about 1 pound)
2 tablespoons reduced-calorie
oil-and-vinegar dressing
1 teaspoon curry powder
1/4 cup raisins
1/4 cup sliced green onions (with tops)
1/4 teaspoon salt
1 medium bell pepper -- cut
into 1/4-inch strips
2 small nectarines -- cut into 1/4-inch
slices

Trim fat from chicken breast halves. Cut chicken crosswise into 1/2-inch
strips. Mix dressing and curry powder in medium bowl. Add chicken; toss.
Heat 10-inch nonstick skillet over medium-high heat. Stir in chicken and
remaining ingredients except nectarines; stir-fry 4 to 6 minutes or until
chicken is done. Stir in nectarines carefully; heat through. Serve with
hot cooked rice or couscous if desired. 4 SERVINGS (ABOUT 1 CUP EACH).
MICROWAVE DIRECTIONS: Prepare chicken as directed. Mix dressing and curry
powder in 2-quart microwavable casserole. Add chicken; toss. Stir in
remaining ingredients except nectarines. Cover tightly and microwave on
high 8 to 10 minutes, stirring after 4 minutes, until chicken is done.
Stir in nectarines carefully. Cover and microwave 1 minute or until heated
through.

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

* Exported from MasterCook *

Curried Lamb Kabobs

Recipe By : Betty Crocker's Low-Fat


Serving Size : 12 Preparation Time :0:00
Categories : Indian Appetizers
Brunches & Entertaining

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 pound lean lamb boneless shoulder
1/2 cup dry white wine
1 tablespoon Worcestershire sauce
1 tablespoon curry powder
1 large red bell pepper -- cut
into 24 pieces

Trim fat from lamb shoulder. Cut lamb into 1-inch cubes. Mix lamb, wine,
Worcestershire sauce and curry powder in large bowl. Cover and refrigerate
at least 4 hours but no longer than 24 hours.
Set oven control to broil. Remove lamb from marinade; reserve marinade.
Thread lamb alternately with bell pepper on each of twelve 8-inch
skewers.* Place on rack in broiler pan. Broil with tops 3 to 4 inches from
heat 12 to 15 minutes, turning twice and brushing with marinade, until
lamb is done. 12 APPETIZERS.
*If using bamboo skewers, soak skewers in water at least 30 minutes before
using to prevent burning.

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

* Exported from MasterCook *

Curried Lentils and Barley

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Indian Beans & Legumes
Vegetarian

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 teaspoons vegetable oil
1/2 cup chopped onion (about 1 medium)
1/3 cup coarsely chopped red or green
bell pepper
3 1/2 cups water
1/2 cup uncooked barley
1 1/2 teaspoons curry powder
3/4 teaspoon salt
1 cup thinly sliced carrots (about 2
small)
3/4 cup dried lentils -- sorted and
rinsed
1/2 cup plain nonfat yogurt
1/4 cup chutney

Heat oil in 3-quart saucepan over medium-high heat. Saute onion and bell
pepper in oil. Stir in water, barley, curry powder and salt. Heat to
boiling; reduce heat. Cover and simmer 15 minutes. Stir in carrots and
lentils. Heat to boiling; reduce heat. Cover and simmer 40 to 45 minutes,
stirring occasionally, until lentils are tender and liquid is absorbed.
Mix yogurt and chutney. Serve with lentils and barley topped with yogurt
mixture. 4 SERVINGS (ABOUT 1 CUP EACH).

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

* Exported from MasterCook *

Curried Potatoes
Recipe By : Womans Day Low-Fat Meals, Summer 97
Serving Size : 4 Preparation Time :0:00
Categories : Potatoes Side Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup chopped onion
2 tablespoons vegetable oil
1 garlic clove -- minced
1 1/2 teaspoon curry powder -- (up to 2)
1 1/2 teaspoon grated fresh ginger -- (up to 2)
1/2 teaspoon salt
1 medium tomato -- peeled,
--seeded and diced
1/3 cup frozen peas
1 1/3 pound potatoes -- cooked
--cut into 3/4-inch dice
--about 4 medium potatoes
1/3 cup nonfat plain yogurt
1/8 teaspoon cayenne pepper -- optional , (up to
-- 1/4)
1 tablespoon chopped cilantro -- (up to 2)
--or parsley

1. In large nonstick skillet over medium heat, saute onion until transparent. Add
garlic, curry powder, ginger and salt; cook, stirring, 2 minutes.

2. Add tomato, peas, potatoes, yogurt and cayenne pepper. Cook, stirring, 2 to 3
minutes, or until all ingredients are heated through. Sprinkle with cilantro.

Per serving About 230 cal, 5 g pro, 37 g car, 7 g fat, 27% cal from fat, 0 mg
chol, 304 mg sod, 4 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Curried Roasted Squash & Pear Soup

Recipe By : Eating Well, October 1997


Serving Size : 6 Preparation Time :0:00
Categories : Soups & Stews First Course

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 butternut squash -- (1 1/2 pounds)
--peeled and seeded
--cut into 3/4-inch cubes
6 ripe firm bartlett pears -- peeled and cored
--cut into 3/4-inch cubes
2 tablespoons olive oil
1 teaspoon granulated sugar
salt & freshly ground black pepper -- to taste
1/2 cup water
1/3 cup finely chopped shallots
1 tablespoon packed dark brown sugar
1 cinnamon stick
--2 1/2 inches long
2 teaspoons curry powder
--preferably madras
1/2 teaspoon ground cardamom
1/4 teaspoon ground coriander
6 cups reduced-sodium chicken broth -- defatted
2 tablespoons slivered fresh mint
--or cilantro leaves

1. Preheat oven to 400�F.

2. On a large baking sheet with sides, toss squash and pears with 1 tablespoon oil
and granulated sugar. Season with salt and pepper. Drizzle with water.

3. Roast squash and pears for 30 to 40 minutes, or until both are tender. (Add a
little more water if necessary to prevent burning.) Remove any pears that are done
before squash. Measure 1 cup pears and cut each cube in half; set aside.

4. In a food processor or blender, puree squash and remaining pears until smooth.
(Add a little chicken broth if necessary.) Set aside.

5. In a Dutch oven or soup pot, heat remaining 1 tablespoon oil over medium heat.
Add shallots and cook, stirring, until softened but not browned, 3 to 5 minutes.
Add brown sugar, cinnamon stick, curry powder, cardamom and coriander. Stir for 2
minutes more.

6. Add reserved squash-pear puree and chicken broth. Bring to a simmer. Reduce
heat to low and simmer, stirring occasionally, for 25 to 30 minutes. Season with
salt and pepper. Discard cinnamon stick. Add reserved pears and simmer until
heated through. Ladle into warmed soup bowls and garnish with mint (or cilantro).
Serve immediately.

MAKES ABOUT 8 CUPS, FOR 6 FIRST-COURSE SERVINGS.

230 calories per serving; 3 grams protein; 5 grams fat (0.7 gram saturated fat);
43 grams carbohydrate; 565 mg sodium; 5 mg cholesterol: 6 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Curried Roasted Squash & Pear Soup2

Recipe By : Eating Well, October 1997


Serving Size : 6 Preparation Time :0:00
Categories : Soups & Stews First Course

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 butternut squash -- (1 1/2 pounds)
--peeled and seeded
--cut into 3/4-inch cubes
6 ripe firm bartlett pears -- peeled and cored
--cut into 3/4-inch cubes
2 tablespoons olive oil
1 teaspoon granulated sugar
salt & freshly ground black pepper -- to taste
1/2 cup water
1/3 cup finely chopped shallots
1 tablespoon packed dark brown sugar
1 cinnamon stick
--2 1/2 inches long
2 teaspoons curry powder
--preferably madras
1/2 teaspoon ground cardamom
1/4 teaspoon ground coriander
6 cups reduced-sodium chicken broth -- defatted
2 tablespoons slivered fresh mint
--or cilantro leaves

1. Preheat oven to 400�F.

2. On a large baking sheet with sides, toss squash and pears with 1 tablespoon oil
and granulated sugar. Season with salt and pepper. Drizzle with water.

3. Roast squash and pears for 30 to 40 minutes, or until both are tender. (Add a
little more water if necessary to prevent burning.) Remove any pears that are done
before squash. Measure 1 cup pears and cut each cube in half; set aside.

4. In a food processor or blender, puree squash and remaining pears until smooth.
(Add a little chicken broth if necessary.) Set aside.

5. In a Dutch oven or soup pot, heat remaining 1 tablespoon oil over medium heat.
Add shallots and cook, stirring, until softened but not browned, 3 to 5 minutes.
Add brown sugar, cinnamon stick, curry powder, cardamom and coriander. Stir for 2
minutes more.

6. Add reserved squash-pear puree and chicken broth. Bring to a simmer. Reduce
heat to low and simmer, stirring occasionally, for 25 to 30 minutes. Season with
salt and pepper. Discard cinnamon stick. Add reserved pears and simmer until
heated through. Ladle into warmed soup bowls and garnish with mint (or cilantro).
Serve immediately.

MAKES ABOUT 8 CUPS, FOR 6 FIRST-COURSE SERVINGS.

230 calories per serving; 3 grams protein; 5 grams fat (0.7 gram saturated fat);
43 grams carbohydrate; 565 mg sodium; 5 mg cholesterol: 6 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>


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

* Exported from MasterCook *

Curried Salmon With Fall Fruit Chutney & Swiss Chard

Recipe By : Eating Well, September 1997


Serving Size : 4 Preparation Time :0:00
Categories : Fish Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
***CURRY SAUCE***
2 teaspoons olive oil
1 tablespoon finely chopped onion
1 tablespoon finely diced carrot
1 tablespoon grated fresh ginger
1 tablespoon chopped fresh lemongrass
1 teaspoon curry powder
--preferably madras
1/2 cup dry white wine
2 cups reduced-sodium chicken broth -- defatted
salt & freshly ground black pepper -- to taste
***SWISS CHARD & SALMON***
3 pounds swiss chard -- stemmed, washed
--and cut into thin strips
--12 cups packed
1 1/2 teaspoons olive oil
salt & freshly ground black pepper -- to taste
1 1/4 pounds salmon fillet
--skin and pin bones removed
--cut into 4 portions
fall fruit chutney
--see recipe

TO MAKE SAUCE: 1. In a nonstick skillet, heat 1 teaspoon oil over low heat. Add
onion and carrot; cook, stirring, until onion is translucent, about 1 minute. Add
ginger, lemongrass and curry powder; cook, stirring, until fragrant, about 2
minutes more. Add wine, increase heat to medium-high and cook until wine
evaporates, 3 to 5 minutes. Add broth, reduce heat to low and simmer, uncovered,
for 20 minutes. 2. Press through a fine sieve into a small saucepan. Whisk in
remaining 1 teaspoon oil, and season with salt and pepper. (Sauce will be very
thin.) Set aside. (The sauce will keep, covered, in the refrigerator up to 2
days.) TO COOK CHARD & SALMON 1. In a large pot of boiling salted water, cook
chard until tender, about 5 minutes. Drain and refresh under cold water. Gently
squeeze dry. 2. In a large nonstick skillet, heat oil over medium-high heat. Add
chard and saut� until heated through, about 3 minutes. Season with salt and
pepper. Keep warm. 3. Season salmon with salt and pepper. In the bottom of a
steamer or large pot, bring 3 inches of water to a boil. Lightly oil a steamer
basket, add salmon, place over water, cover and steam until firm and opaque in the
center, about 8 minutes. Meanwhile, reheat sauce. 4. To serve, divide chard among
4 warmed plates and top with salmon. Garnish salmon with chutney and spoon sauce
around it. Serve immediately.

Developed by Daniel Boulud, Restaurant Daniel, 20 East 76th Street, New York, NY,
(212) 288-0033.
MAKES 4 SERVINGS.

355 calories per serving; 36 grams protein; 15 grams fat(2.1 grams saturated fat);
23 grams carbohydrate; 955 mg sodium; 81 mg cholesterol; 6 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Curried Salmon With Fall Fruit Chutney & Swiss Chard2

Recipe By : Eating Well, September 1997


Serving Size : 4 Preparation Time :0:00
Categories : Fish Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
***CURRY SAUCE***
2 teaspoons olive oil
1 tablespoon finely chopped onion
1 tablespoon finely diced carrot
1 tablespoon grated fresh ginger
1 tablespoon chopped fresh lemongrass
1 teaspoon curry powder
--preferably madras
1/2 cup dry white wine
2 cups reduced-sodium chicken broth -- defatted
salt & freshly ground black pepper -- to taste
***SWISS CHARD & SALMON***
3 pounds swiss chard -- stemmed, washed
--and cut into thin strips
--12 cups packed
1 1/2 teaspoons olive oil
salt & freshly ground black pepper -- to taste
1 1/4 pounds salmon fillet
--skin and pin bones removed
--cut into 4 portions
fall fruit chutney
--see recipe

TO MAKE SAUCE: 1. In a nonstick skillet, heat 1 teaspoon oil over low heat. Add
onion and carrot; cook, stirring, until onion is translucent, about 1 minute. Add
ginger, lemongrass and curry powder; cook, stirring, until fragrant, about 2
minutes more. Add wine, increase heat to medium-high and cook until wine
evaporates, 3 to 5 minutes. Add broth, reduce heat to low and simmer, uncovered,
for 20 minutes. 2. Press through a fine sieve into a small saucepan. Whisk in
remaining 1 teaspoon oil, and season with salt and pepper. (Sauce will be very
thin.) Set aside. (The sauce will keep, covered, in the refrigerator up to 2
days.) TO COOK CHARD & SALMON 1. In a large pot of boiling salted water, cook
chard until tender, about 5 minutes. Drain and refresh under cold water. Gently
squeeze dry. 2. In a large nonstick skillet, heat oil over medium-high heat. Add
chard and saut� until heated through, about 3 minutes. Season with salt and
pepper. Keep warm. 3. Season salmon with salt and pepper. In the bottom of a
steamer or large pot, bring 3 inches of water to a boil. Lightly oil a steamer
basket, add salmon, place over water, cover and steam until firm and opaque in the
center, about 8 minutes. Meanwhile, reheat sauce. 4. To serve, divide chard among
4 warmed plates and top with salmon. Garnish salmon with chutney and spoon sauce
around it. Serve immediately.

Developed by Daniel Boulud, Restaurant Daniel, 20 East 76th Street, New York, NY,
(212) 288-0033.

MAKES 4 SERVINGS.

355 calories per serving; 36 grams protein; 15 grams fat(2.1 grams saturated fat);
23 grams carbohydrate; 955 mg sodium; 81 mg cholesterol; 6 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Curried Tomato Soup

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 6 Preparation Time :0:00
Categories : Soups & Stews

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 medium onion -- chopped
--1/2 cup
1 small clov garlic -- minced
2 teaspoons olive oil
3/4 teaspoons curry powder
1 1/2 pound tomatoes -- halved
--cored and seeded
1 1/2 cup chicken broth
1/2 teaspoon dried fines herbes -- crushed
1/4 teaspoon salt
1/8 teaspoon pepper -- (up to 1/4)
plain low-fat or yogurt -- optional
fresh thyme sprigs -- optional
cherry tomatoes -- quartered
--optional

Cook onion and garlic in hot oil in a saucepan till tender but not brown. Add
curry powder; cook and 1 minute more. Add tomatoes, chicken broth, fines herbes,
salt, and pepper. Bring to boiling; reduce heat. Cover and simmer for 10 minutes.
Cool slightly.

Place half of the mixture at a time in a food processor bowl or blender container;
cover and process or blend till smooth. If desired press through a sieve. Serve
hot or chilled. If desired, top with yogurt, thyme, and tomatoes.

Makes 6 side-dish servings.

Nutrition facts per serving: 61 cal., 2 g total fat (0 g sat. fat), 0 mg


cholesterol, 296 mg sodium, 9 g carbohydrate., 1 g dietary fiber, 3 g pro. Daily
Value: 44% vitamin. C.

Food exchanges: 1 1/2 vegetable, 1/2 fat.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Curry Vinaigrette

Recipe By : Eating Well, September 1997


Serving Size : 8 Preparation Time :0:00
Categories : Salad Dressings

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 tablespoons apple cider
2 tablespoons cider vinegar
2 tablespoons finely chopped shallots
2 teaspoons curry powder
--preferably madras
1/2 teaspoon dijon mustard
1/2 teaspoon granulated sugar
1/4 teaspoon salt
--plus more to taste
freshly ground black pepper -- to taste
2 tablespoons walnut oil

In a small bowl, whisk cider, vinegar, shallots, curry powder, mustard, sugar, 1/4
teaspoon salt and pepper. Whisk in oil. Adjust seasoning with salt and pepper.
(The vinaigrette will keep in the refrigerator for up to 1 day.)

MAKES 1/2 CUP.

40 calories per tablespoon; 0 grams protein; 3 grams fat (0.3 gram saturated fat);
2 grams carbohydrate; 70 mg sodium; 0 mg cholesterol; 0 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

- - - - - - - - - - - - - - - - - -
* Exported from MasterCook *

Deep-Dish Apple-Blackberry Pie

Recipe By : Eating Well, September 1997


Serving Size : 8 Preparation Time :0:00
Categories : Pies

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 tablespoons fresh lemon juice
1 teaspoon pure vanilla extract
1 1/2 pounds tart apples
--about 6 apples
2/3 cup granulated sugar -- plus 1 tablespoon
1/4 cup cornstarch
2 cups fresh or frozen blackberries -- not thawed
1 recipe double-crust walnut pastry dough

1. Preheat oven to 350�F. Lightly oil a 9-inch deep-dish pie pan or coat it with
nonstick spray. 2. In a large bowl, combine lemon juice and vanilla. Peel, core
and cut apples into 3/4-inch chunks, tossing them in the lemon juice mixture as
you work. 3. Mix 2/3 cup sugar and cornstarch and toss with apples. Add
blackberries. 4. Place 2 overlapping sheets of plastic wrap on a work surface. Set
the larger disk of dough in the center and cover with 2 more sheets of plastic
wrap. Roll dough into a 13-inch circle. Remove top sheets and invert dough into
prepared pan, letting excess dough hang over the edges. Gently press dough into
bottom and sides of pan. Pull off plastic wrap. With a rubber spatula, scrape
apple-blackberry filling into pie shell. 5. Roll out smaller disk of dough as
above, making an 11-inch circle. Remove top sheets of plastic and invert dough
over filling. Pull off plastic wrap. Press together edges of pastry to seal. With
the tip of a sharp knife, cut 3 or 4 short slashes to vent steam. Moisten a pastry
brush with water and lightly brush top of pie. Sprinkle with remaining 1
tablespoon sugar. Place pie on a baking sheet with sides. 6. Bake for 45 to 55
minutes, or until crust is golden and filling bubbles. Cool on a wire rack for
about 1 hour. Serve warm or at room temperature.

MAKES 8 SERVINGS.

390 calories per serving; 5 grams protein; 13 grams fat (2.6 grams saturated fat);
67 grams carbohydrate; 295 mg sodium; 8 mg cholesterol; 5 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Deluxe Cheeseburger

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 4 Preparation Time :0:00
Categories : Sandwiches

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup reduced-sodium chicken broth
--fat skimmed off
1 small onion -- finely chopped
1 clove garlic -- minced
1/2 pound well-trimmed top round
--cut in large chunks
1/4 pound ground turkey
1/4 cup plain dried bread crumbs
1/4 cup prepared chili sauce -- divided
1/4 teaspoon freshly ground black pepper
1/4 cup shredded swiss cheese
4 hamburger rolls -- split
1 cup shredded romaine lettuce
4 thick slices tomato

1. In small saucepan, combine broth, onion and garlic. Bring to a simmer over
medium heat and cook about 5 minutes, until the onion is very soft and all the
liquid is absorbed. Set aside to cool.

2. Meanwhile, preheat broiler. In a food processor, chop the beef until coarsely
ground. In medium bowl, combine the ground beef, turkey, bread crumbs, 2
tablespoons of the chili sauce and the pepper and reserved onion mixture. Blend
thoroughly and form into 4 patties. Broil the burgers 3 to 4 inches from heat,
turning once, for 8 minutes, or until cooked through. Sprinkle Swiss cheese on
top; broil an additional 30 seconds or until cheese is melted.

3. Broil the hamburger buns for 30 seconds to toast lightly. Place the buns on 4
plates and top with lettuce, tomato and a burger. Top the burgers with the
remaining 2 tablespoons chili sauce and serve.

Note: Cheddar, Monterey Jack, Gouda and blue cheese can all be substituted for
Swiss cheese.

Per serving: About 340cal 26g pro, 32g car, 12g fat, 33% cal from fat, 56mg chol,
443mg sod, 2g Fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Devil's Food Cupcake Split

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 6 Preparation Time :0:00
Categories : Desserts
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
nonstick cooking spray
1 cup water
3/4 cups egg substitute
1/2 cup prune puree
2 teaspoons vanilla extract
--or 1 1/2 tablespoons rum extract
1 cup all-purpose flour -- plus 2 tablespoons
1 cup granulated sugar -- plus 2 tablespoons
3/4 cups unsweetened cocoa powder
1 1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
2 cups nonfat frozen vanilla yogurt -- divided
3 bananas -- diced
--divided
3/4 cups nonfat hot-fudge chocolate sauce -- warmed
--divided

1. Preheat oven to 350�F. Coat twelve 2 3/4-inch (1/3-cup capacity) muffin tin
cups with vegetable cooking spray. In mixer bowl, beat water, egg substitute,
prune puree and vanilla to blend thoroughly.

2. Add flour, sugar, cocoa, baking powder, baking soda and salt; mix just to blend
thoroughly. Spoon batter into cups, dividing equally.

3. Bake in center of oven about 20 minutes, or until toothpick inserted into


centers comes out clean. Cool in pan 5 minutes; remove from pan and place on rack
to cool completely.

4. For each serving, have 1 cupcake horizontally; place bottom half on plate. Top
with a 1/3-cup scoop of yogurt, half of 1 sliced banana, 2 tablespoons sauce and
the remaining cupcake half.

Note: Six cupcakes are needed for this recipe; you can freeze remaining cupcakes,
securely wrapped, for up to one month.

Per serving: About 524 cal, 19g pro, 114g car, 5g fat, 34% cal from fat, 1mg chol,
280mg sod, 4g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Dijon Chicken Pasta Salad

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 6 Preparation Time :0:00
Categories : Salads Chicken
Pastanoodle
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 cups medium pasta shells
4 cups torn salad greens
1 red bell pepper -- cut into chunks
1 green bell pepper -- cut into chunks
1 cup canned corn -- drained
1/2 cup sliced red onion
4 skinless boneless chicken breast halves
--4 ounces each
1/4 cup dijon mustard -- divided
--plus 2 tablespoons
3/4 cups oat bran
1/4 cup fat-free parmesan cheese -- grated
1 teaspoon dried thyme
nonstick cooking spay
1/4 cup frozen apple juice concentrate -- thawed
2 tablespoons balsamic vinegar
4 teaspoons grated apple
1/4 cup chopped cilantro
1 teaspoon granulated sugar
1/4 teaspoon cayenne pepper

1. Prepare pasta according to package directions; drain and rinse under cold
water; drain again and set aside. When pasta is cool, toss with salad greens, bell
peppers, corn and onion in large bowl.

2. Set oven at broil. Pound chicken between waxed paper until 1/4 inch thick.
Spread 1/4 cup mustard evenly over chicken. Combine oat bran, Parmesan and thyme.
Lightly coat chicken with oat bran mixture.

3. Spray bottom of broiling pan with cooking spray. Place chicken approximately 5
inches below broiler for about 3 minutes on each side, or until meat turns white.
Cut chicken into snips and set snips aside.

4. In food processor or blender set at high speed, blend apple juice concentrate,
vinegar, the remaining 2 tablespoons mustard, apple, cilantro, sugar and cayenne.
Toss pasta salad with dressing; top with chicken strips and serve warm.

Makes 6 servings. Preparation time: About 25 minutes. Cooking time: 15 minutes.

Per serving: About 362 cal, 22 g pro, 53 g car, 4 g fat, 10% cal from fat, 45 mg
chol, 307 mg sod, 8 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Dijon Chicken Pasta Salad2


Recipe By : Low-Fat Meals, Vol. VI, #3
Serving Size : 6 Preparation Time :0:00
Categories : Salads Chicken
Pastanoodle

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 cups medium pasta shells
4 cups torn salad greens
1 red bell pepper -- cut into chunks
1 green bell pepper -- cut into chunks
1 cup canned corn -- drained
1/2 cup sliced red onion
4 skinless boneless chicken breast halves
--4 ounces each
1/4 cup dijon mustard -- divided
--plus 2 tablespoons
3/4 cups oat bran
1/4 cup fat-free parmesan cheese -- grated
1 teaspoon dried thyme
nonstick cooking spay
1/4 cup frozen apple juice concentrate -- thawed
2 tablespoons balsamic vinegar
4 teaspoons grated apple
1/4 cup chopped cilantro
1 teaspoon granulated sugar
1/4 teaspoon cayenne pepper

1. Prepare pasta according to package directions; drain and rinse under cold
water; drain again and set aside. When pasta is cool, toss with salad greens, bell
peppers, corn and onion in large bowl.

2. Set oven at broil. Pound chicken between waxed paper until 1/4 inch thick.
Spread 1/4 cup mustard evenly over chicken. Combine oat bran, Parmesan and thyme.
Lightly coat chicken with oat bran mixture.

3. Spray bottom of broiling pan with cooking spray. Place chicken approximately 5
inches below broiler for about 3 minutes on each side, or until meat turns white.
Cut chicken into snips and set snips aside.

4. In food processor or blender set at high speed, blend apple juice concentrate,
vinegar, the remaining 2 tablespoons mustard, apple, cilantro, sugar and cayenne.
Toss pasta salad with dressing; top with chicken strips and serve warm.

Makes 6 servings. Preparation time: About 25 minutes. Cooking time: 15 minutes.

Per serving: About 362 cal, 22 g pro, 53 g car, 4 g fat, 10% cal from fat, 45 mg
chol, 307 mg sod, 8 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

- - - - - - - - - - - - - - - - - -
* Exported from MasterCook *

Dijon Chicken Pasta Salad3

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 6 Preparation Time :0:00
Categories : Salads Chicken
Pastanoodle

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 cups medium pasta shells
4 cups torn salad greens
1 red bell pepper -- cut into chunks
1 green bell pepper -- cut into chunks
1 cup canned corn -- drained
1/2 cup sliced red onion
4 skinless boneless chicken breast halves
--4 ounces each
1/4 cup dijon mustard -- divided
--plus 2 tablespoons
3/4 cups oat bran
1/4 cup fat-free parmesan cheese -- grated
1 teaspoon dried thyme
nonstick cooking spay
1/4 cup frozen apple juice concentrate -- thawed
2 tablespoons balsamic vinegar
4 teaspoons grated apple
1/4 cup chopped cilantro
1 teaspoon granulated sugar
1/4 teaspoon cayenne pepper

1. Prepare pasta according to package directions; drain and rinse under cold
water; drain again and set aside. When pasta is cool, toss with salad greens, bell
peppers, corn and onion in large bowl.

2. Set oven at broil. Pound chicken between waxed paper until 1/4 inch thick.
Spread 1/4 cup mustard evenly over chicken. Combine oat bran, Parmesan and thyme.
Lightly coat chicken with oat bran mixture.

3. Spray bottom of broiling pan with cooking spray. Place chicken approximately 5
inches below broiler for about 3 minutes on each side, or until meat turns white.
Cut chicken into snips and set snips aside.

4. In food processor or blender set at high speed, blend apple juice concentrate,
vinegar, the remaining 2 tablespoons mustard, apple, cilantro, sugar and cayenne.
Toss pasta salad with dressing; top with chicken strips and serve warm.

Makes 6 servings. Preparation time: About 25 minutes. Cooking time: 15 minutes.

Per serving: About 362 cal, 22 g pro, 53 g car, 4 g fat, 10% cal from fat, 45 mg
chol, 307 mg sod, 8 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>


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

* Exported from MasterCook *

Dijon Veal Roast

Recipe By : Betty Crocker's Low-Fat


Serving Size : 6 Preparation Time :0:00
Categories : Main Dishes Veal

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1 1/2 pound lean veal shoulder or
rump roast
1 tablespoon Dijon mustard
1 teaspoon chopped fresh or
1/4 teaspoon dried rosemary
1/4 teaspoon salt
1 cup sliced fresh mushrooms
-- (about 3 ounces)
1/2 cup dry white wine or chicken broth
1/4 cup chopped onion (about 1 small)

Heat oven to 325 degrees. Trim fat from veal shoulder. Mix mustard,
rosemary and salt. Coat veal with mustard mixture. Place veal in Dutch
oven. Add remaining ingredients. Cover and bake about 1-1/4 hours,
spooning pan juices over veal occasionally, until tender. Slice veal.
Spoon mushrooms and onion over veal. 6 SERVINGS.

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

NOTES : easy

* Exported from MasterCook *

Dijon Veal Roast2

Recipe By : Betty Crocker's Low-Fat


Serving Size : 6 Preparation Time :0:00
Categories : Main Dishes Veal

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1 1/2 pound lean veal shoulder or
rump roast
1 tablespoon Dijon mustard
1 teaspoon chopped fresh or
1/4 teaspoon dried rosemary
1/4 teaspoon salt
1 cup sliced fresh mushrooms
-- (about 3 ounces)
1/2 cup dry white wine or chicken broth
1/4 cup chopped onion (about 1 small)

Heat oven to 325 degrees. Trim fat from veal shoulder. Mix mustard,
rosemary and salt. Coat veal with mustard mixture. Place veal in Dutch
oven. Add remaining ingredients. Cover and bake about 1-1/4 hours,
spooning pan juices over veal occasionally, until tender. Slice veal.
Spoon mushrooms and onion over veal. 6 SERVINGS.

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

NOTES : easy

* Exported from MasterCook *

Dilled Cucumbers

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 10 Preparation Time :0:00
Categories : Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 medium cucumbers -- peeled and sliced
1 large onion -- sliced
2 tablespoons chopped fresh dill
2 packets low-calorie sugar substitute
1/2 cup distilled white vinegar
freshly ground black pepper

1. In medium bowl, combine cucumbers, onion and dill.

2. Stir sugar substitute into vinegar to dissolve. Add to the cucumber mixture;
season liberally with pepper.

3. Cover and refrigerate several hours or overnight.

Note If you prefer cucumbers seeded, halve cucumbers lengthwise. With a melon
baller or the tip of a teaspoon, scrape out the seeds and pulp; discard.

Makes 10 servings. Preparation time: 15 minutes. Marinating time: overnight.

Per serving: About 20 cal, 1 g pro, 5 g car, 0 g fat, 5% cal from fat, 0 mg chol,
3 mg sod, 1 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>


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

* Exported from MasterCook *

Double Chocolate-Date Cake

Recipe By : Betty Crocker's Low-Fat


Serving Size : 8 Preparation Time :0:00
Categories : Chocolate Cakes & Frostings

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Chocolate Chip Topping
1 cup hot water
2/3 cup chopped dates
1 2/3 cups all-purpose flour
1 cup packed brown sugar
1/4 cup cocoa
1 teaspoon baking soda
1/4 teaspoon salt
1/4 cup vegetable oil
1 teaspoon cider vinegar
1/2 teaspoon vanilla
CHOCOLATE CHIP TOPPING
2 tablespoons miniature semisweet
chocolate chips
2 tablespoons chopped walnuts
2 tablespoons packed brown sugar

Heat oven to 350 degrees. Prepare Chocolate Chip Topping; reserve. Pour
hot water over dates in small bowl. Let stand 5 minutes. Drain dates,
reserving water. Mix flour, brown sugar, cocoa, baking soda and salt in
ungreased square pan, 8 X 8 X 2 inches. Stir in dates. Add enough water to
date water to measure 1 cup. Stir water mixture and remaining ingredients
into flour mixture. Sprinkle with topping. Bake 35 to 40 minutes or until
wooden pick inserted in center comes out clean. 8 SERVINGS.
MICROWAVE DIRECTIONS: Prepare as directed--except use round microwavable
dish, 8 X 1-1/2 inches. Elevate dish on inverted pie plate in microwave
oven. Microwave uncovered on medium (50%) 15 to 17 minutes, rotating dish
1/4 turn every 5 minutes, until top springs back when touched lightly.
(Center of top may appear moist but will continue to cook while standing.)
Let stand uncovered on heatproof surface 10 minutes (do not use rack).
CHOCOLATE CHIP TOPPING
Mix all ingredients.

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

* Exported from MasterCook *


Double-Ginger Frozen Yogurt

Recipe By : Eating Well, July/August 1997


Serving Size : 4 Preparation Time :0:00
Categories : Frozen Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 pint nonfat vanilla frozen yogurt -- softened
1/4 cup finely chopped crystallized ginger
1/4 teaspoon ground ginger
4 tablespoons chocolate syrup -- optional

1. Place frozen yogurt in a mixing bowl. Use a potato masher to mix in


crystallized and ground gingers. Cover and freeze for 15 minutes, or until ready
to serve.

2. Scoop frozen yogurt into 4 serving dishes and top with chocolate syrup, if
desired. Serve immediately.

Makes about 2 cups, for 4 servings.

115 calories per serving; 6 grams protein; 0 grams fat; 24 grams carbohydrate; 75
mg sodium; 0 mg cholesterol; 0 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Duckling Chili

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 6 Preparation Time :0:55
Categories : Chili Game Birds
Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 tablespoons vegetable oil
3/4 cup chopped onions
3/4 cup chopped green peppers
2 teaspoons minced jalapeno peppers
2 teaspoons minced garlic
3 tablespoons chili powder
2 tablespoons cumin
1 1/2 teaspoons oregano
1 1/2 teaspoons paprika
1 1/2 teaspoons seasoned salt
1/4 teaspoon black pepper
1 can diced tomatoes -- not drained
--1 1/2 pounds
2 cups cooked wild rice
1 1/2 cups low-salt chicken broth
3 cups duckling
--boned and skinned
--coarsely chopped
1/3 cup frozen corn -- thawed
1 1/2 cups cooked kidney beans
--drained and rinsed
1 cup plain nonfat yogurt
2 tablespoons fresh tomatoes -- finely chopped

1. In large pan, over medium-high heat, heat oil. Add onions, green pepper and
jalapeno pepper. Saut� about 2 minutes, or until tender. Add garlic; cook for one
minute.

2. Add chili powder, cumin, oregano, paprika, seasoned salt, black pepper, canned
tomatoes, wild rice and chicken broth; simmer for 30 minutes.

3. Add duckling, corn and kidney beans; heat.

4. Place chili in six individual bowls; garnish each with 1 tablespoon yogurt and
1 teaspoon diced tomatoes.

Note: If chili is too thick, add chicken broth to reach desired consistency.

Per serving: About 386 calories, 34g protein, 37g carbohydrate, 13g fat, 30% cal
from fat, 88mg cholesterol, 940mg sodium, 6g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Duckling Stir-Fry

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 4 Preparation Time :0:20
Categories : Game Birds

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 tablespoons vegetable oil
2 tablespoons minced gingerroot
2 teaspoons minced garlic
1/4 teaspoon red pepper flakes
1 cup carrots
--sliced into 1/8-inch rounds
1 cup diced red bell pepper
1 cup diced green bell pepper
3/4 cup chopped celery
2 cups cooked duckling
--cut into bite-size pieces
3/4 cup onion wedges -- separated
1/2 cup canned whole baby sweet corn -- drained
--cut in half lengthwise
1/4 cup low-sodium stir-fry sauce -- prepared
3 cups cooked rice
2 teaspoons sesame seeds -- toasted
--optional

1. In large skillet or wok, over high heat, heat vegetable oil. Add ginger, garlic
and red pepper flakes. Stir-fry about 1/2 minute. Add carrots, red pepper, green
pepper and celery. Stir-fry about 3 minutes.

2. Add duckling, onion, corn and sauce. Stir-fry about 2 minutes, or until duck is
heated.

3. Serve over cooked rice. If desired, garnish with toasted sesame seeds.

Note: One duckling yields 3 1/2 to 4 cups diced meat.

Per serving: About 461 calories, 27g protein, 44g carbohydrate, 14 g fat, 28% cal
from fat, 87mg cholesterol, 718mg sodium, 4g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Dutch Babies With Farm-Style Eggs

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 4 Preparation Time :0:00
Categories : Eggs Breakfast

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup frozen egg product -- thawed
1/4 cup skim milk
1/4 cup all-purpose flour
1 tablespoon cooking oil
1/2 teaspoon dried thyme -- crushed
--farm-style eggs--
1 cup frozen hash brown potatoes
--with onions & peppers
2 ounces fully cooked ham
--cut into strips
1 1/4 cup frozen egg product -- thawed
1/4 teaspoon salt
1/4 teaspoon dried oregano
1/8 teaspoon pepper

Spray four 4 1/2-inch foil tart pans with nonstick spray coating. Beat egg
product, milk, flour, oil, and thyme till smooth. Divide batter evenly among pans.
Bake in a 400�F oven for 25 minutes or till brown and puffy. Turn off oven; let
stand in oven 5 minutes. Prepare eggs; spoon into center of puffs. Serve
immediately.

Makes 4 servings.

Farm-Style Eggs: Spray a large nonstick skillet with nonstick coating. Cook 1 cup
frozen, loose-pack hash brown potatoes with onion and peppers over medium heat 7
to 8 minutes or till tender; stir often. Add 2 ounces fully cooked ham, cut into
strips; heat. Beat together 1 1/4 cups frozen egg product, thawed; 1/4 teaspoon
salt; 1/4 teaspoon dried oregano, crushed; and 1/8 teaspoon pepper. Add to
potatoes. Cook, without stirring, till mixture begins to set on bottom. Use a
spatula to lift and fold partially cooked eggs so uncooked portion flows
underneath. Cook 2 to 3 minutes or till eggs are cooked.

Nutrition facts per serving: 218 cal., 10 g total fat (2 g sat. fat), 9 mg
cholesterol, 513 mg sodium, 13 g carbohydrate., 1 g dietary fiber, 18 g pro. Daily
Value: 24% vitamin. A, 21% iron.

Food exchanges: 1/2 bread, 2 meat, 1 fat.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Easy Brunch Strata

Recipe By : Second Nature Egg Substitute Ad


Serving Size : 12 Preparation Time :0:00
Categories : Breakfast Brunches & Entertaining
Casseroles Cheese
Eggs

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
16 slices white bread -- crusts removed
3 cups egg substitute
2 cups skim milk
1 tablespoon Dijon mustard
1/4 teaspoon black pepper
1/2 pound turkey sausage -- cooked and crumbled
2 cups 50% reduced-fat Swiss cheese -- shredded
1/2 cup vegetables -- optional
--such as broccoli florets, sliced green
--onions and chopped red pepper
paprika -- optional

Preheat oven to 350�F. Coat a 13 x 9 x 2-inch baking dish with no-stick cooking
spray. Arrange bread overlapping in bottom of baking dish. Combine eggs, milk,
mustard and pepper. Pour half of egg mixture over bread; sprinkle with sausage,
cheese and vegetables, if desired. Add remaining egg mixture. Sprinkle with
paprika, if desired. Bake 25 to 45 minutes or until set and golden brown. Let
stand 5 minutes before serving.

Makes 12 servings.

Note: Strata may be covered and refrigerated overnight before baking.

Nutritional Information Per Serving: calories 210; fat 6g; protein 20g;
carbohydrate 20g; cholesterol 24mg; sodium 474mg.

Typed by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Easy Cassoulet

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 6 Preparation Time :0:00
Categories : Chicken Main Dishes
Beans & Legumes Soups & Stews
Crockpot

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
8 ounces skinless boneless chicken thighs
2 medium carrots
--cut into 1/2-inch pieces
1 medium red or green sweet pepper
--cut into 1/2-inch pieces
1 cup chopped onion
3 cloves garlic -- minced
30 ounces white kidney beans
--or great northern beans
--rinsed and drained
14 1/2 ounces italian-style stewed tomatoes
8 ounces fully cooked smoked turkey sausage
--halved lengthwise and
--cut into 1/2-inch slices
1 1/2 cup chicken broth
1/2 cup dry white wine
--or chicken broth
1 tablespoon snipped fresh parsley
1 teaspoon dried thyme -- crushed
1/4 teaspoon ground red pepper
1 bay leaf

Rinse chicken; pat dry. Cut chicken into 1-inch pieces. Place carrots, sweet
pepper, onion, garlic, beans, undrained tomatoes, chicken, and sausage in a 3 1/2,
4-, or 5-quart crockery cooker.

Combine chicken broth, wine or chicken broth, parsley, thyme, red pepper, and bay
leaf in a bowl. Add to crockery cooker. Cover and cook on low-heat setting for 7
to 8 hours or on high-heat setting for 3 1/2 to 4 hours. Discard bay leaf.
Makes 6 servings.

Nutrition facts per serving: 259 cal., 7 g total fat (2 g sat. fat), 44 mg
cholesterol, 974 mg sodium, 31 g carbohydrate., 8 g dietary fiber, 22 g pro. Daily
Value: 71% vitamin. A, 52% vitamin. C, 21% iron.

Food exchanges: 1 1/2 vegetable, 1 1/2 bread, 2 meat, 1/2 fat.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Easy Cassoulet2

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 6 Preparation Time :0:00
Categories : Chicken Main Dishes
Beans & Legumes Soups & Stews
Crockpot

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
8 ounces skinless boneless chicken thighs
2 medium carrots
--cut into 1/2-inch pieces
1 medium red or green sweet pepper
--cut into 1/2-inch pieces
1 cup chopped onion
3 cloves garlic -- minced
30 ounces white kidney beans
--or great northern beans
--rinsed and drained
14 1/2 ounces italian-style stewed tomatoes
8 ounces fully cooked smoked turkey sausage
--halved lengthwise and
--cut into 1/2-inch slices
1 1/2 cup chicken broth
1/2 cup dry white wine
--or chicken broth
1 tablespoon snipped fresh parsley
1 teaspoon dried thyme -- crushed
1/4 teaspoon ground red pepper
1 bay leaf

Rinse chicken; pat dry. Cut chicken into 1-inch pieces. Place carrots, sweet
pepper, onion, garlic, beans, undrained tomatoes, chicken, and sausage in a 3 1/2,
4-, or 5-quart crockery cooker.

Combine chicken broth, wine or chicken broth, parsley, thyme, red pepper, and bay
leaf in a bowl. Add to crockery cooker. Cover and cook on low-heat setting for 7
to 8 hours or on high-heat setting for 3 1/2 to 4 hours. Discard bay leaf.

Makes 6 servings.

Nutrition facts per serving: 259 cal., 7 g total fat (2 g sat. fat), 44 mg
cholesterol, 974 mg sodium, 31 g carbohydrate., 8 g dietary fiber, 22 g pro. Daily
Value: 71% vitamin. A, 52% vitamin. C, 21% iron.

Food exchanges: 1 1/2 vegetable, 1 1/2 bread, 2 meat, 1/2 fat.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Easy Herb Focaccia

Recipe By : BH&G Low Cal-Low Fat Recipes Magazine, Spr '98


Serving Size : 24 Preparation Time :0:00
Categories : Appetizers Savory Breads
Italian

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
16 ounces packaged hot roll mix
1 egg
2 tablespoons olive oil
2/3 cup red onion -- finely chopped
1 teaspoon dried rosemary -- crushed
2 teaspoons olive oil

Lightly grease two 9 x 1 1/2-inch round baking pans, a 15 x 10 x 1-inch baking


pan, or a 12- to 14-inch pizza pan. Set aside.

2. Prepare hot roll mix according to package directions for basic dough, using
the 1 egg and substituting the 2 Tablespoons oil for the margarine called for on
the package. Knead dough; allow to rest as directed. If using round baking pans,
divide dough in half; roll into two 9-inch rounds. If using the large baking pan,
roll dough into a 15 x 10-inch rectangle. If using a pizza pan, roll dough into a
12-inch round. Place in prepared pan(s).

3. Cook onion and rosemary in a skillet in the 2 teaspoons of hot oil till
tender. With fingertips, press indentations every inch or so in the dough. Top
dough evenly with onion mixture. Cover, let rise in a warm place until nearly
double in size (about 30 minutes).

4. Bake in a 375 degree oven for 15 to 20 minutes or till golden. Cool 10


minutes on a wire rack. Remove from pan and cool completely.

Makes 24 servings - 85 cal each, 2 g. fat, 0 g. sat. fat EACH (Doesn't sound too
low fat to me!)
Posted to MC-Recipes by Suzy Wert <SuzyWert@aol.com> on Jan 18, 1998.

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

* Exported from MasterCook *

Easy Macaroni and Cheese

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Light Meals Main Dishes
Casseroles Cheese
Pastanoodle

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 package macaroni shells -- (7 ounces)
Cheese Sauce
2 tablespoons sliced green onions
-- (with tops)
2 tablespoons chopped red bell pepper

Cook macaroni as directed on package; drain. Prepare Cheese Sauce in


3-quart saucepan. Stir macaroni, onions and bell pepper into sauce. Cook,
stirring constantly, until heated through. 4 SERVINGS (ABOUT 3/4 CUP
EACH).

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

* Exported from MasterCook *

Easy Macaroni and Cheese2

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Light Meals Main Dishes
Casseroles Cheese
Pastanoodle

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 package macaroni shells -- (7 ounces)
Cheese Sauce
2 tablespoons sliced green onions
-- (with tops)
2 tablespoons chopped red bell pepper
Cook macaroni as directed on package; drain. Prepare Cheese Sauce in
3-quart saucepan. Stir macaroni, onions and bell pepper into sauce. Cook,
stirring constantly, until heated through. 4 SERVINGS (ABOUT 3/4 CUP
EACH).

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

* Exported from MasterCook *

Easy Multigrain Bread

Recipe By : Betty Crocker's Low-Fat


Serving Size : 20 Preparation Time :0:00
Categories : Yeast Breads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 package active dry yeast
1 1/4 cups warm water
-- (105 to 115 degrees)
2 cups all-purpose flour
2 tablespoons honey
2 tablespoons margarine -- softened
1 teaspoon salt
1 cup whole wheat flour
1/2 cup uncooked mixed grain hot cereal
-- (dry)

Dissolve yeast in warm water in large bowl. Add all-purpose flour, honey,
margarine and salt. Beat on low speed 30 seconds, scraping bowl
constantly. Beat on medium speed 2 minutes, scraping bowl occasionally (or
beat 300 vigorous strokes by hand). Stir in whole wheat flour and cereal
until well blended. Scrape batter from side of bowl. Cover and let rise in
warm place 40 to 45 minutes or until almost double.
Spray loaf pan, 9 X 5 X 3 or 8-1/2 X 4-1/2 X 2-1/2 inches, with nonstick
cooking spray. Stir down batter by beating about 25 strokes. Spread batter
in pan. Smooth and pat batter, using floured hand. Cover and let rise in
warm place about 30 minutes or until double. (Batter is ready if
indentation remains when touched with floured finger.)
Heat oven to 375 degrees. Bake 35 to 40 minutes or until loaf sounds
hollow when tapped. Remove loaf from pan; cool on wire rack. 1 LOAF (20
SLICES).

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

NOTES : average
* Exported from MasterCook *

Easy Pear Tart

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 8 Preparation Time :1:40
Categories : Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 packages instant vanilla pudding mix
29 ounces bartlett pears -- drained
--1 cup liquid reserved
--1 can
3 cups milk
1/4 cup almond-flavored liqueur
--or 1/2 teaspoon almond extract
1 pastry shell -- baked and cooled
--8 inches
***APRICOT GLAZE***
1/2 cup apricot or peach preserves
1 tablespoon almond -flavored liqueur
--or pear liquid

1. In large bowl, prepare pudding according to package directions, using the


reserved pear liquid with the milk. Stir in liqueur. Pour into pastry shell; chill
in refrigerator at least 1 hour, until set. Slice pears and arrange over pudding.
Brush with warm Apricot Glaze; refrigerate 1/2 hour longer, or until cold.

Glaze:

Heat apricot preserves and almond-flavored liqueur. Press through sieve, discard
pulp. Makes about 1/3 cup.

Per serving: About 385 calories, 5g protein, 71g carbohydrate 9g fat, 21% calories
from fat, 12mg cholesterol, 391mg sodium, 3g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Easy Pumpkin-Orange Pie

Recipe By : Betty Crocker's Low-Fat


Serving Size : 8 Preparation Time :0:00
Categories : Pies

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Brown Sugar Topping
1 can pumpkin -- (16 ounces)
1 can evaporated skimmed -- (12 ounces)
milk
3 egg whites or
1/2 cup cholesterol-free egg product
1/2 cup sugar
1/2 cup all-purpose flour
1 1/2 teaspoons pumpkin pie spice
3/4 teaspoon baking powder
1/8 teaspoon salt
2 teaspoons grated orange peel
BROWN SUGAR TOPPING
1/4 cup packed brown sugar
1/4 cup quick-cooking oats
1 tablespoon margarine -- softened

Heat oven to 350 degrees. Prepare Brown Sugar Topping. Spray pie plate, 10
X 1-1/2 inches, with nonstick cooking spray. Place remaining ingredients
in blender or food processor in order listed. Cover and blend or process
until smooth. Pour into pie plate. Sprinkle with topping. Bake 50 to 55
minutes or until knife inserted in center comes out clean. Cool 15
minutes. Refrigerate about 4 hours or until chilled. 8 SERVINGS.
MICROWAVE DIRECTIONS: Prepare as directed--except use microwavable pie
plate. Elevate pie plate on inverted microwavable dinner plate in
microwave oven. Microwave uncovered on medium (50%) 20 to 30 minutes,
rotating pie plate 1/4 turn every 5 minutes, until center is set. Let
stand uncovered 15 minutes on flat, heatproof surface.
BROWN SUGAR TOPPING
Mix all ingredients.

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

NOTES : easy

* Exported from MasterCook *

Easy Turkey Fajitas

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 1 Preparation Time :0:00
Categories : Turkey Main Dishes
Tex-Mex

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 6 inch flour tortillas
2 turkey breast tenderloin steaks
--or 2 skinless boneless chicken
--breast halves
--6 ounces total
nonstick spray coating
1 small onion -- sliced
--separated into rings
1 clove garlic -- minced
1/2 medium yellow sweet pepper
--or red and/or green sweet pepper
--cut into bite-size strips
1 teaspoon cooking oil
1 tablespoon salsa
1 tablespoon snipped fresh cilantro
2 tablespoons plain fat-free yogurt
1 ripe roma tomato -- coarsely chopped
fresh cilantro sprigs -- optional
salsa -- optional

Wrap tortillas in foil. Place in a 300�F oven for 10 to 12 minutes or till heated.
Or, just before serving, place tortillas between paper towels and microwave on 100
percent power (High) 15 seconds.

Rinse turkey; pat dry. Cut into thin strips. Set aside. Spray a cold medium
skillet with nonstick coating. Heat over medium heat. Add onion and garlic;
stirfry 2 minutes. Add sweet pepper, stir-fry 1 1/2 minutes or till vegetables are
crisp-tender Remove vegetables from skillet. Place half the vegetables (about 1/2
cup) in a storage container. (See storage directions, opposite.)

Add turkey to hot skillet. (Add up to 1 teaspoon cooking oil, as necessary, during
cooking.) Stir-fry 2 to 3 minutes or till no pink remains. Remove half of the
cooked turkey (about 3/4 cup) from the skillet to the storage container with the
vegetables.

Return remaining vegetables to skillet. Add the 1 tablespoon salsa, dash salt and
dash pepper. Cook and stir till heated through. Stir in snipped cilantro. To
serve, divide turkey and vegetable mixture evenly among tortillas. Dollop with
yogurt and sprinkle with tomato. Roll up tortillas. If desired, garnish with
cilantro sprigs and pass additional salsa.

Makes 1 serving.

To store turkey and vegetable mixture, place in a storage container, cover and
chill up to 2 days or freeze up to 3 months. Use for Saucy Turkey and Pepper
Fettuccine (see recipe, below).

Nutrition facts per serving: 382 cal., 11 g total fat (2 g sat. fat), 38 mg
cholesterol, 586 mg sodium, 48 g carbohydrate., 1 g dietary fiber, 25 g pro. Daily
Value: 19% vitamin. A, 80% vitamin. C, 14% calcium, 24% iron.

Food exchanges: 1 vegetable, 2 1/2 bread, 1 1/2 meat, 1 1/2 fat.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *


Eggplant And Fresh Tomato Parmesan

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 2 Preparation Time :0:00
Categories : Vegetarian Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup dry bread crumbs
1 tablespoon shredded parmesan cheese
1 teaspoon olive oil
1 clove garlic -- crushed
6 peeled eggplant slices -- 1/4 inch thick
1 egg white -- beaten
nonstick cooking spray
1 tomato -- sliced
1/2 cup reduced-fat shredded mozzarella cheese
2 tablespoons chopped fresh basil leaves

1. In medium bowl, combine bread crumbs, Parmesan cheese, oil and garlic. Dip one
eggplant slice in egg white; coat lightly with bread-crumb mixture. Repeat with
remaining slices.

2. Spray large skillet with cooking spray; heat over medium-high heat. Cook
eggplant slices in a single layer 6 minutes on each side, until lightly browned
and tender.

3. Arrange eggplant and tomato slices alternately in a 9-inch pie plate,


overlapping slices. Sprinkle with mozzarella cheese. Cover with foil; bake at
400�F 20 minutes or until cheese is melted. Uncover; sprinkle with basil.

Makes 2 servings. Preparation time: 15 minutes. Baking time: 20 minutes.

Per serving: About 242 cal, 15 g pro, 25 g car, 10 g fat, 37% cal from fat, 18 mg
chol, 418 mg sod, 2 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Eggplant Stew

Recipe By : Eating Well, October 1997


Serving Size : 6 Preparation Time :0:00
Categories : Vegetarian Soups & Stews

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/4 pounds eggplant -- up to 1
2 teaspoons salt
--plus more to taste
2 tablespoons olive oil
2 bell peppers
--red and yellow
2 onions
--cut into 1/2-inch dice
2 cloves garlic -- minced
2 pinches saffron threads
2 tablespoons tomato paste
1 3/4 cups water
14 1/2 ounces diced tomatoes -- drained
--or 4 large plum tomatoes -- seeded and diced
15 1/2 ounces chickpeas -- drained and rinsed
2 teaspoons chopped fresh thyme
1/4 cup chopped fresh parsley
2 tablespoons chopped fresh basil
freshly ground black pepper -- to taste
3/4 cup nonfat plain yogurt -- optional

1. Cut eggplant lengthwise into 3/4-inch slices, then crosswise into 3/4-inch
strips. Place in a colander and toss with 1 teaspoon salt. Let drain for 30
minutes. Rinse and pat dry.

2. Preheat broiler. On a baking sheet with sides, toss eggplant with 1 tablespoon
oil. Spread into a single layer. Broil until golden, turning once, about 12
minutes. Set aside.

3. Meanwhile, core bell peppers and cut them lengthwise into 1/2-inch-wide strips,
then crosswise in half.

4. In a Dutch oven or wide soup pot, heat remaining 1 tablespoon oil over medium-
high heat. Add bell peppers, onions, garlic and saffron. Cook, stirring, until
onions are lightly browned, 8 to 10 minutes. (Add a little water if needed.) Add
tomato paste and 1/4 cup water. Cook, stirring, until most of the liquid has been
absorbed.

5. Add tomatoes, chickpeas, reserved eggplant, thyme, remaining 1 teaspoon salt


and 1 1/2 cups water. Reduce heat to low and simmer, partly covered, stirring
occasionally, until sauce has thickened and vegetables are tender, 15 to 20
minutes. (The stew will keep, covered, in the refrigerator for up to 2 days.) Stir
in parsley and basil. Adjust seasoning with salt and pepper. Serve, passing yogurt
separately, if desired.

MAKES ABOUT 6 CUPS, FOR 6 SERVINGS.

185 calories per serving; 6 grams protein; 6 grams fat (0.9 gram saturated fat);
28 grams carbohydrate; 760 mg sodium; 0 mg cholesterol; 8 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *


Eggplant Stew2

Recipe By : Eating Well, October 1997


Serving Size : 6 Preparation Time :0:00
Categories : Vegetarian Soups & Stews

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/4 pounds eggplant -- up to 1
2 teaspoons salt
--plus more to taste
2 tablespoons olive oil
2 bell peppers
--red and yellow
2 onions
--cut into 1/2-inch dice
2 cloves garlic -- minced
2 pinches saffron threads
2 tablespoons tomato paste
1 3/4 cups water
14 1/2 ounces diced tomatoes -- drained
--or 4 large plum tomatoes -- seeded and diced
15 1/2 ounces chickpeas -- drained and rinsed
2 teaspoons chopped fresh thyme
1/4 cup chopped fresh parsley
2 tablespoons chopped fresh basil
freshly ground black pepper -- to taste
3/4 cup nonfat plain yogurt -- optional

1. Cut eggplant lengthwise into 3/4-inch slices, then crosswise into 3/4-inch
strips. Place in a colander and toss with 1 teaspoon salt. Let drain for 30
minutes. Rinse and pat dry.

2. Preheat broiler. On a baking sheet with sides, toss eggplant with 1 tablespoon
oil. Spread into a single layer. Broil until golden, turning once, about 12
minutes. Set aside.

3. Meanwhile, core bell peppers and cut them lengthwise into 1/2-inch-wide strips,
then crosswise in half.

4. In a Dutch oven or wide soup pot, heat remaining 1 tablespoon oil over medium-
high heat. Add bell peppers, onions, garlic and saffron. Cook, stirring, until
onions are lightly browned, 8 to 10 minutes. (Add a little water if needed.) Add
tomato paste and 1/4 cup water. Cook, stirring, until most of the liquid has been
absorbed.

5. Add tomatoes, chickpeas, reserved eggplant, thyme, remaining 1 teaspoon salt


and 1 1/2 cups water. Reduce heat to low and simmer, partly covered, stirring
occasionally, until sauce has thickened and vegetables are tender, 15 to 20
minutes. (The stew will keep, covered, in the refrigerator for up to 2 days.) Stir
in parsley and basil. Adjust seasoning with salt and pepper. Serve, passing yogurt
separately, if desired.

MAKES ABOUT 6 CUPS, FOR 6 SERVINGS.

185 calories per serving; 6 grams protein; 6 grams fat (0.9 gram saturated fat);
28 grams carbohydrate; 760 mg sodium; 0 mg cholesterol; 8 grams fiber.
Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Eggs and Peppers

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Eggs Breakfast
Brunches & Entertaining Main Dishes
Tex-Mex

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 teaspoon olive or vegetable oil
1 small onion -- thinly sliced
1/2 red bell pepper -- cut into 1/4-inch
strips
1/2 green bell pepper -- cut
into 1/4-inch strips
1/2 yellow bell pepper -- cut
into 1/4-inch strips
1 small tomato -- cut into 1-inch
pieces
2 cups Egg Substitute or cholesterol-
free egg product
1/2 teaspoon salt
1/8 teaspoon pepper

Heat oil in 10-inch nonstick skillet over medium-high heat. Saute onion
and bell peppers in oil. Stir in tomato; heat through. Remove from
skillet; keep warm.
Mix remaining ingredients; pour into skillet. Cook uncovered over medium
heat. As mixture begins to set at bottom and side, gently lift cooked
portions with spatula so that thin, uncooked portion can flow to bottom.
Avoid constant stirring. Cook 3 to 5 minutes or until eggs are thickened
throughout but still moist. Place eggs on platter. Mound vegetable mixture
in center of eggs. 4 SERVINGS (ABOUT 1 CUP EACH).

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

NOTES : easy
* Exported from MasterCook *

Eight-Layer Appetizer Spread

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 16 Preparation Time :0:00
Categories : Appetizers Brunches & Entertaining

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
lettuce leaves
3/4 cups vegetarian refried beans
4 ounces diced green chili peppers -- drained
several dashes bottled hot pepper sauce
8 ounces light dairy sour cream
1/3 cup salsa
3/4 cups chopped avocado
1/2 cup finely shredded reduced fat monterey jack
--or cheddar cheese
--2 ounces
1/3 cup sliced green onion
1 cup chopped lettuce
1 small tomato -- seeded and chopped
--about 1/2 cup
10 ounces light tortilla chips
--about 8 cups

Partly line a serving plate with lettuce leaves. Stir together refried beans,
chili peppers, and hot pepper sauce in a small bowl. Spread bean mixture over the
lettuce leaves, making a layer about 1/4 inch thick. Spread sour cream in a layer
atop the beans. Spoon a layer of salsa atop the sour cream; swirl salsa into sour
cream. Sprinkle with avocado, cheese, green onions, lettuce, and tomato. Serve
with tortilla chips.

Makes 16 servings.

Nutrition facts per serving: 135 cal., 6 g total fat (2 g sat. fat), 5 mg
cholesterol, 334 mg sodium, 18 g carbohydrate., 1 g dietary fiber, 5 g pro. Daily
Value: 11% vitamin. A, 10% vitamin. C.

Food exchanges: 1 bread, 1 fat.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Fall Fruit Chutney

Recipe By : Eating Well, September 1997


Serving Size : 12 Preparation Time :0:00
Categories : Condiments Fruits
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon dried sour cherries
1 teaspoon olive oil
1/4 cup finely chopped onion
1/4 cup peeled and diced tart apple
1/4 cup chopped fresh pineapple
1 tablespoon diced pimiento
2 teaspoons granulated sugar
1 teaspoon curry powder
--preferably madras
1/2 cup rice-wine vinegar
salt & freshly ground black pepper -- to taste

1. In a small bowl, cover cherries with hot water; set aside to plump for 20
minutes. Drain. 2. In a small skillet, heat oil over medium-low heat. Add onion
and cook, stirring, until translucent, about 2 minutes. Add apple, pineapple,
pimiento, sugar, curry powder and cherries; cook, stirring, until fruit is tender
but not mushy, about 3 minutes. Add vinegar and cook until most of the liquid
evaporates, about 3 minutes. Season with salt and pepper. (The chutney will keep,
covered, in the refrigerator for up to 4 days; reheat before serving.)

Developed by Daniel Boulud, Restaurant Daniel, 20 East 76th Street, New York, NY,
(212) 288-0033.

MAKES ABOUT 3/4 CUP.

10 calories per tablespoon; 0 grams protein. 0 grams fat; 3 grams carbohydrate; 0


mg sodium; 0 mg cholesterol; 0 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Fast Fruit Chutney

Recipe By : Eating Well, July/August 1997


Serving Size : 24 Preparation Time :0:00
Categories : Condiments

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 teaspoon coriander seeds
1/2 cup granulated sugar
1/4 cup water
1/3 cup cider vinegar
2 cups diced soft fruit
--such as peaches or nectarines
--or papayas or bananas
2 tablespoons minced serrano chilies
--or jalapeno peppers
2 teaspoons minced fresh ginger
1 pinches salt

1. In a small dry skillet, toast coriander seeds over medium-low heat, stirring or
shaking the pan constantly, until fragrant, about 1 minute. Transfer to a spice
grinder or mortar and pestle and grind to a coarse powder. Set aside.

2. In a heavy medium saucepan, combine sugar and water. Bring to a boil over
medium-high heat, stirring occasionally to dissolve sugar. Once it starts boiling,
cook without stirring until syrup turns amber, 3 to 6 minutes.

3. Remove from heat and carefully pour in vinegar. (Stand back, as caramel may
sputter slightly.) Add fruit, serranos (or jalapenos), ginger, salt and reserved
ground coriander. Return saucepan to medium-high heat and bring to a simmer,
stirring occasionally. Reduce heat to low and simmer, stirring occasionally, until
fruit is tender and chutney has thickened, 3 to 5 minutes. Let cool. (The Chutney
will keep, covered, in the refrigerator for up to 2 days.)

Makes about 1 1/2 cups.

20 calories per tablespoon; 0 grams protein; 0 grams fat; 6 grams carbohydrate; 30


mg sodium; 0 mg cholesterol; 0 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

NOTES : Serve fruit chutney with Caribbean dishes, such as Chicken Adobo Kebabs or
Jerked Monkfish Kebabs.

* Exported from MasterCook *

Fast Strawberry Frozen Yogurt

Recipe By : Eating Well, September 1997


Serving Size : 4 Preparation Time :0:00
Categories : Frozen Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
16 ounces frozen unsweetened strawberries
--3 1/2 cups
1/2 cup granulated sugar
--instant dissolving preferably
1/2 cup nonfat plain yogurt
1 tablespoon fresh lemon juice

In a food processor, combine one 16-ounce package frozen unsweetened strawberries


(about 3 1/2 cups) and 1/2 cup granulated sugar, preferably instant dissolving.
Pulse until coarsely chopped. Combine 1/2 cup nonfat plain yogurt and 1 tablespoon
fresh lemon juice; with the machine on, gradually pour the mixture through the
feed tube. Process until smooth and creamy, scraping down the sides of the
workbowl once or twice. Serve immediately.

MAKES ABOUT 3 CUPS, FOR 4 SERVINGS.

195 calories per serving; 0.2 gram fat.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Fava Beans With Seven Salads

Recipe By : Eating Well, October 1996


Serving Size : 4 Preparation Time :0:00
Categories : Beans & Legumes Salads
Appetizers Italian

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 pound skinless dried fava beans
--2 cups
2 tablespoons olive oil
--preferably extra-virgin
salt -- to taste
1 pound spinach
--dandelion greens or broccoli rabe
--washed and coarsely chopped
2/3 cups imported black olives -- pitted and chopped
1/2 cup thinly sliced red onion -- separated into
-- rings
1 cup stemmed arugula or watercress
1/2 cup pepperocini
--italian pickled peppers
--drained and sliced
2 vine-ripened tomatoes -- chopped
1/2 cup thinly sliced radishes

1. Put fava beans in a large bowl of cold water. Let stand in a cool place for at
least 4 hours or overnight. If the weather is warm, place the bowl in the
refrigerator.

2. Drain and rinse the beans. Place them in a large pot and add fresh water to
cover by 1 inch. Bring to a slow simmer and cook, uncovered, over low heat until
the beans are very soft and all of the liquid has been absorbed, about 1 hour.
Stir often toward the end of the cooking time, and add a little more water if the
beans become too dry. Mash the beans with a potato masher until smooth. Stir in
oil and season with salt.

3. In a large pot, combine spinach, dandelion greens or broccoli rabe and 2


tablespoons of water. Cover and cook over medium-high heat until wilted and
tender, about 3 minutes. Transfer to a colander and press out any excess cooking
liquid.

4. Spoon the warm fava bean puree into the center of a warmed platter. Place
cooked greens, olives, onions, arugula or watercress, pepperoncini, tomatoes and
radishes in 7 separate piles around the puree and serve.

Makes 4 servings.

260 calories per serving: 12 grams protein, 11 grams fat (1.5 grams saturated
fat), 32 grams carbohydrate; 695 mg sodium; 0 mg cholesterol; 4 grams fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Fava Beans With Seven Salads2

Recipe By : Eating Well, October 1996


Serving Size : 4 Preparation Time :0:00
Categories : Beans & Legumes Salads
Appetizers Italian

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 pound skinless dried fava beans
--2 cups
2 tablespoons olive oil
--preferably extra-virgin
salt -- to taste
1 pound spinach
--dandelion greens or broccoli rabe
--washed and coarsely chopped
2/3 cups imported black olives -- pitted and chopped
1/2 cup thinly sliced red onion -- separated into
-- rings
1 cup stemmed arugula or watercress
1/2 cup pepperocini
--italian pickled peppers
--drained and sliced
2 vine-ripened tomatoes -- chopped
1/2 cup thinly sliced radishes

1. Put fava beans in a large bowl of cold water. Let stand in a cool place for at
least 4 hours or overnight. If the weather is warm, place the bowl in the
refrigerator.

2. Drain and rinse the beans. Place them in a large pot and add fresh water to
cover by 1 inch. Bring to a slow simmer and cook, uncovered, over low heat until
the beans are very soft and all of the liquid has been absorbed, about 1 hour.
Stir often toward the end of the cooking time, and add a little more water if the
beans become too dry. Mash the beans with a potato masher until smooth. Stir in
oil and season with salt.

3. In a large pot, combine spinach, dandelion greens or broccoli rabe and 2


tablespoons of water. Cover and cook over medium-high heat until wilted and
tender, about 3 minutes. Transfer to a colander and press out any excess cooking
liquid.

4. Spoon the warm fava bean puree into the center of a warmed platter. Place
cooked greens, olives, onions, arugula or watercress, pepperoncini, tomatoes and
radishes in 7 separate piles around the puree and serve.

Makes 4 servings.

260 calories per serving: 12 grams protein, 11 grams fat (1.5 grams saturated
fat), 32 grams carbohydrate; 695 mg sodium; 0 mg cholesterol; 4 grams fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Feta-Tomato Toppers

Recipe By : Low-Fat Meals, Woman's Day, 4/96


Serving Size : 36 Preparation Time :0:00
Categories : Appetizers Snacks

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup crumbled feta cheese
--4 ounces
3 plum tomatoes -- diced
1/4 cup finely chopped red onion
1/4 teaspoon freshly ground black pepper
1/4 teaspoon dried oregano
36 melba rounds or toasts

In small bowl, combine cheese, tomatoes, onion, pepper and oregano. Spoon onto
melba rounds and serve.

Makes 36 servings. Preparation time: About 8 to 10 minutes.

Per serving: About 20 cal, 1 g pro, 3 g car, 1 g fat, 37% cal from fat, 3 mg
cholesterol, 52 mg sod, 0 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>


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

* Exported from MasterCook *

Fettuccine Timbale

Recipe By : Eating Well, November 1997


Serving Size : 8 Preparation Time :0:00
Categories : Pastanoodle Cheese
Italian Casseroles

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup fine dry breadcrumbs
1 tablespoon olive oil
1 1/2 tablespoons all-purpose flour
1 1/2 cups 1% milk -- heated
1/2 teaspoon ground nutmeg
salt & freshly ground black pepper -- to taste
3 large eggs -- lightly beaten
1 1/2 cups grated part-skim mozzarella cheese
15 ounces nonfat ricotta cheese
2 ounces prosciutto or lean ham
--cut in 1/4-inch dice
4 tablespoons freshly grated parmesan cheese
1 pound dried fettuccine

1. Preheat oven to 375�F. Lightly oil a 9-inch springform pan or coat it with
nonstick spray. Coat pan with 1/4 cup breadcrumbs, tapping out the excess. Put a
pot of water on to boil for cooking pasta.

2. In a large heavy saucepan, heat oil over medium heat. Add flour and cook,
whisking constantly, for 1 to 2 minutes. Add hot milk and bring to a simmer,
whisking, until smooth and slightly thickened, 3 to 4 minutes. Add nutmeg and
season with salt and pepper. Transfer to a large bowl; let cool for 5 minutes. Add
eggs, mozzarella, ricotta, prosciutto (or ham) and 2 tablespoons Parmesan. Mix
well.

3. Meanwhile, cook fettuccine in boiling salted water until al dents, 8 to 10


minutes. Drain and rinse well. Add to cheese mixture and mix well. (The pasta
mixture will keep, covered, in the refrigerator for up to 2 days.)

4. Spoon pasta mixture into prepared pan. In a small bowl, mix remaining 1/4 cup
breadcrumbs and 2 tablespoons Parmesan. Sprinkle evenly over timbale.

5. Bake timbale for 40 to 55 minutes, or until bubbly. Let stand for 10 minutes.
Run a knife around the inside edge of the pan, remove ring and place timbale on a
platter. Cut into wedges and serve.

MAKES 8 SERVINGS.

390 calories per serving; 30 grams protein; 12 grams fat (4.3 grams saturated
fat); 42 grams carbohydrate; 605 mg sodium; 150 mg cholesterol; 0 grams fiber.

Italian Name: Timballo di Fettuccine


Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Fettuccine Timbale2

Recipe By : Eating Well, November 1997


Serving Size : 8 Preparation Time :0:00
Categories : Pastanoodle Cheese
Italian Casseroles

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup fine dry breadcrumbs
1 tablespoon olive oil
1 1/2 tablespoons all-purpose flour
1 1/2 cups 1% milk -- heated
1/2 teaspoon ground nutmeg
salt & freshly ground black pepper -- to taste
3 large eggs -- lightly beaten
1 1/2 cups grated part-skim mozzarella cheese
15 ounces nonfat ricotta cheese
2 ounces prosciutto or lean ham
--cut in 1/4-inch dice
4 tablespoons freshly grated parmesan cheese
1 pound dried fettuccine

1. Preheat oven to 375�F. Lightly oil a 9-inch springform pan or coat it with
nonstick spray. Coat pan with 1/4 cup breadcrumbs, tapping out the excess. Put a
pot of water on to boil for cooking pasta.

2. In a large heavy saucepan, heat oil over medium heat. Add flour and cook,
whisking constantly, for 1 to 2 minutes. Add hot milk and bring to a simmer,
whisking, until smooth and slightly thickened, 3 to 4 minutes. Add nutmeg and
season with salt and pepper. Transfer to a large bowl; let cool for 5 minutes. Add
eggs, mozzarella, ricotta, prosciutto (or ham) and 2 tablespoons Parmesan. Mix
well.

3. Meanwhile, cook fettuccine in boiling salted water until al dents, 8 to 10


minutes. Drain and rinse well. Add to cheese mixture and mix well. (The pasta
mixture will keep, covered, in the refrigerator for up to 2 days.)

4. Spoon pasta mixture into prepared pan. In a small bowl, mix remaining 1/4 cup
breadcrumbs and 2 tablespoons Parmesan. Sprinkle evenly over timbale.

5. Bake timbale for 40 to 55 minutes, or until bubbly. Let stand for 10 minutes.
Run a knife around the inside edge of the pan, remove ring and place timbale on a
platter. Cut into wedges and serve.

MAKES 8 SERVINGS.
390 calories per serving; 30 grams protein; 12 grams fat (4.3 grams saturated
fat); 42 grams carbohydrate; 605 mg sodium; 150 mg cholesterol; 0 grams fiber.

Italian Name: Timballo di Fettuccine

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Fettuccine With Tomato & Basil Sauce

Recipe By : Eating Well, October 1997


Serving Size : 2 Preparation Time :0:00
Categories : Pastanoodle Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 pound dried fettuccine
salt -- to taste
14 1/2 ounces plum tomatoes -- drained
--and coarsely chopped
1 tablespoon olive oil
1 teaspoon butter
1/2 cup fresh basil leaves -- torn
freshly ground black pepper -- to taste
1/4 cup freshly grated parmesan cheese

1. Cook fettuccine in boiling salted water until al dente, 8 to 10 minutes.

2. Meanwhile, in a medium saucepan, cook tomatoes over medium heat until bubbling,
about 2 minutes. Stir in oil and butter until blended. Add basil and season with
salt and pepper. Reduce heat to very low and simmer, stirring occasionally, 5 to
10 minutes.

3. Drain fettuccine and place in a large warmed bowl. Toss with sauce. Adjust
seasoning with salt and pepper. Divide between 2 warmed plates and sprinkle with
Parmesan. Serve immediately

MAKES ABOUT 4 CUPS, FOR 2 SERVINGS.

570 calories per serving; 20 grams protein; 13 grams fat (3.7 grams saturated
fat); 93 grams carbohydrate; 1.020 mg sodium; 11 mg cholesterol; 3 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

- - - - - - - - - - - - - - - - - -
* Exported from MasterCook *

Fettuccine With Tomato & Basil Sauce2

Recipe By : Eating Well, October 1997


Serving Size : 2 Preparation Time :0:00
Categories : Pastanoodle Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 pound dried fettuccine
salt -- to taste
14 1/2 ounces plum tomatoes -- drained
--and coarsely chopped
1 tablespoon olive oil
1 teaspoon butter
1/2 cup fresh basil leaves -- torn
freshly ground black pepper -- to taste
1/4 cup freshly grated parmesan cheese

1. Cook fettuccine in boiling salted water until al dente, 8 to 10 minutes.

2. Meanwhile, in a medium saucepan, cook tomatoes over medium heat until bubbling,
about 2 minutes. Stir in oil and butter until blended. Add basil and season with
salt and pepper. Reduce heat to very low and simmer, stirring occasionally, 5 to
10 minutes.

3. Drain fettuccine and place in a large warmed bowl. Toss with sauce. Adjust
seasoning with salt and pepper. Divide between 2 warmed plates and sprinkle with
Parmesan. Serve immediately

MAKES ABOUT 4 CUPS, FOR 2 SERVINGS.

570 calories per serving; 20 grams protein; 13 grams fat (3.7 grams saturated
fat); 93 grams carbohydrate; 1.020 mg sodium; 11 mg cholesterol; 3 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Fiesta Potato Salad

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 12 Preparation Time :0:00
Categories : Salads Potatoes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 pounds red potatoes -- cooked
--peeled and cubed
--about 6 cups
2 cups reduced-fat shredded mild cheddar cheese -- divided
2/3 cups diced red bell pepper
2/3 cups canned black beans -- rinsed and drained
1/2 cup thinly sliced celery
1/2 cup chopped jicama -- optional
1/3 cup thinly sliced green onions -- with tops
2 tablespoons chopped fresh cilantro
1/2 teaspoon salt
3/4 cups fat-free ranch dressing
1/2 cup prepared chunky salsa
fresh cilantro sprigs -- optional

1. In large bowl, combine potatoes, 1 1/2 cups cheese, red bell pepper, beans,
celery, jicama, green onions, cilantro and salt. In small bowl, combine dressing
and salsa; pour over potato mixture. Toss gently to coat.

2. Chill at least 1 hour before serving. Top with the remaining 1/2 cup cheese;
garnish with cilantro sprigs, if desired.

Makes 12 servings. Preparation time: 20 minutes. Chilling time: 1 hour.

Per serving: About 130 cal, 7 g pro, 21 g car, 2 g fat, 14% cal from fat, 7 mg
chol, 682 mg sod, 2 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Fig And Apricot Mini-Bundt Cakes

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 6 Preparation Time :0:40
Categories : Cakes & Frostings

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
nonstick cooking spray
3/4 cup granulated sugar
3/4 cup buttermilk
1/4 cup vegetable oil
1/4 cup unsweetened applesauce
1/4 cup chopped crystallized ginger
--1 1/2 ounces
1 egg
1 1/2 cups all-purpose flour
3/4 teaspoon baking powder
3/4 teaspoon baking soda
1/2 teaspoon salt
8 ounces dried figs
--stemmed and chopped
2/3 cup dried apricots
--sliced in thin strips
1/3 cup brown sugar
2 tablespoons butter -- melted

1. Preheat oven to 350�F. Coat a minibundt pan (6 individual cups) with nonstick
cooking spray. In large bowl, beat together sugar, buttermilk, oil, applesauce,
ginger and egg.

2. In another large bowl, sift together flour, baking powder, baking soda and
salt; add to sugar mixture; beat well. Stir in chopped figs.

3. In small bowl, combine apricots, brown sugar and butter; spoon mixture evenly
on bottom of mini-bundt cups. Pour batter over apricots, filling each cup to 1/4
inch below rim.

4. Bake 20 minutes, or until golden brown and toothpick inserted comes out clean.
Cool in pan 2 minutes; turn out onto wire rack to cool completely.

Per serving (1 cake): About 482 calories, 6g protein, 80g carbohydrate, 14g fat,
27% calories from fat, 48mg cholesterol, 472mg sodium, 5g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Fish and Fennel Rice

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Fish Luncheon
Main Dishes Rice & Grains

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 pound sole or other lean fish
fillets
1 cup chopped fennel (about 1/2 bulb)
1/4 cup chopped onion (about 1 small)
2 tablespoons water
2 cups chicken broth
1 cup uncooked regular long grain
rice
1 cup shredded spinach (about 1-1/2
1 ounce )
Paprika
1 tablespoon chopped fresh or
1 teaspoon dried tarragon
Lemon wedges

Cut fish fillets into 4 serving pieces. Cook fennel and onion in water in
10-inch nonstick skillet over medium heat about 4 minutes, stirring
occasionally, until crisp-tender. Stir in broth, rice and spinach. Heat to
boiling; reduce heat. Cover and simmer 10 minutes. Place fish on rice
mixture. Cover and simmer 8 to 10 minutes longer or until fish flakes
easily with fork and liquid is absorbed. Sprinkle fish with paprika and
tarragon. Serve with lemon wedges. 4 SERVINGS (WITH ABOUT 1 CUP RICE
EACH).

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

NOTES : easy

* Exported from MasterCook *

Fish and Fennel Rice2

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Fish Luncheon
Main Dishes Rice & Grains

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 pound sole or other lean fish
fillets
1 cup chopped fennel (about 1/2 bulb)
1/4 cup chopped onion (about 1 small)
2 tablespoons water
2 cups chicken broth
1 cup uncooked regular long grain
rice
1 cup shredded spinach (about 1-1/2
1 ounce )
Paprika
1 tablespoon chopped fresh or
1 teaspoon dried tarragon
Lemon wedges

Cut fish fillets into 4 serving pieces. Cook fennel and onion in water in
10-inch nonstick skillet over medium heat about 4 minutes, stirring
occasionally, until crisp-tender. Stir in broth, rice and spinach. Heat to
boiling; reduce heat. Cover and simmer 10 minutes. Place fish on rice
mixture. Cover and simmer 8 to 10 minutes longer or until fish flakes
easily with fork and liquid is absorbed. Sprinkle fish with paprika and
tarragon. Serve with lemon wedges. 4 SERVINGS (WITH ABOUT 1 CUP RICE
EACH).
- - - - - - - - - - - - - - - - - -

NOTES : easy

* Exported from MasterCook *

Fish and Spinach Chowder

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Fish Soups & Stews

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup water
1/4 cup chopped onion (about 1 small)
1 medium potato -- cut into 1/2-inch
cubes
1 package frozen chopped -- (10 ounces)
spinach
2 tablespoons margarine
3 tablespoons all-purpose flour
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon ground nutmeg
3 cups skim milk
1 tablespoon Worcestershire sauce
1 pound red snapper or other lean
fish fillets -- cut into 1-inch
pieces

Heat water, onion, potato and frozen spinach to boiling in Dutch oven;
reduce heat. Cover and simmer 5 minutes; break up spinach. Cover and
simmer about 5 minutes longer or until potato is crisp-tender; drain.
Reserve vegetables.
Heat margarine in Dutch oven over medium heat. Stir in flour, salt, pepper
and nutmeg; remove from heat. Stir in milk and Worcestershire sauce. Heat
to boiling over medium heat, stirring constantly. Boil and stir 1 minute.
Stir in fish and vegetables. Heat to boiling; reduce heat. Cover and
simmer about 10 minutes, stirring occasionally, until fish flakes easily
with fork. Serve with freshly ground pepper and lemon wedges if desired. 4
SERVINGS ABOUT 1-1/2 CUPS EACH.

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

* Exported from MasterCook *

Fit 'n' Fast Bruschetta


Recipe By : Low-Fat Meals, Woman's Day, 4/96
Serving Size : 9 Preparation Time :0:00
Categories : Appetizers

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 medium plum tomato
--seeded and chopped
1 tablespoon chopped fresh basil
1 teaspoon grated parmesan cheese
1/4 teaspoon garlic powder
1/8 teaspoon black pepper
9 melba rounds or toasts

In small bowl, combine tomato, basil, Parmesan cheese, garlic powder and black
pepper. Spoon about 1 tablespoon tomato mixture onto each melba round.

Makes 9 servings. Preparation time: About 5 minutes.

Per serving: About 17 cal, 1 g pro, 3 g car, 0 g fat, 21% cal from fat, 1 mg
cholesterol, 37 mg sod, 0 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Fit For A King Baked Beans

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 8 Preparation Time :0:00
Categories : Beans & Legumes Casseroles
Side Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 slices bacon -- chopped
1 1/2 cup chopped onions
3 tablespoons minced gingerroot
3 garlic cloves -- minced
60 ounces navy -- drained and rinsed
--or great northern beans
1/2 cup packed dark brown sugar
1/2 cup light molasses
1/2 cup salsa
1/2 cup apple cider
1 tablespoon dijon mustard
1/2 cup crushed gingersnaps
1/2 teaspoon dried thyme leaves
1/2 teaspoon ground allspice
2 bay leaves
1. In medium skillet, fry bacon until crisp. Drain thoroughly on paper towels.
Discard all but 1 teaspoon bacon fat; add onions, gingerroot and garlic to
skillet; saute 4 or 5 minutes, until tender.

2. Preheat oven to 300�F. In 2-quart casserole, combine bacon mixture, beans,


brown sugar, molasses, ketchup, cider, mustard, gingersnaps, thyme, allspice and
bay leaves. Bake, covered, for 2 hours. Remove cover; bake, uncovered, 30 minutes.
Discard bay leaves.

Makes 8 servings. Preparation time: 15 minutes. Baking time: 2 hours, 30 minutes.

Per serving: About 374 cal, 15 g pro, 77 g car, 2 g fat, 5% cal from fat, 1 mg
chol, 821 mg sod, 17 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Five-Minute Glazed Chicken Breast

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 2 Preparation Time :0:00
Categories : Chicken Main Dishes
Microwave

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 skinless boneless chicken-breast halves
1 tablespoon worcestershire sauce
2 1/2 tablespoons orange marmalade
--or apricot preserves

1. Rinse chicken and drain.

2. Measure 'Worcestershire sauce into shallow microwavable soup bowl. Add


preserves and heat in microwave 1 minute; stir to blend. Let cool 3 to 4 minutes.

3. Meanwhile, place chicken on cutting board, smooth side up. Cut diagonal slashes
about 3/4 inch apart, almost all the way through each piece. Rotate pieces and cut
diagonal slashes in the opposite direction, making a diamond pattern. Dip chicken
portions into warm glaze.

4. Place chicken on shallow plate and cook on High (100% power) 3 minutes. Rotate
plate, microwave 1 to 2 minutes longer, until chicken looks opaque. Let stand 2
minutes. Spoon sauce over chicken and serve with steamed rice and vegetables.

Makes 2 servings. Preparation time: 10 minutes. Cooking time: 5 minutes.

Per serving: About 205 cal, 18 g pro, 19 g car, 2 g fat, 9% cal from fat, 68 mg
chol, 164 mg sod, 1 g fiber.
Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Flo Braker's Banana Yogurt Cake

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 12 Preparation Time :0:00
Categories : Cakes & Frostings

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups all-purpose flour
1 1/2 cup granulated sugar divided
3/4 teaspoons baking powder
3/4 teaspoons soda
1/4 teaspoon salt
2/3 cups plain low-fat yogurt
1/2 cup mashed ripe banana
1/4 cup vegetable oil
1 teaspoon finely grated lemon peel
1 teaspoon vanilla
3 egg whites
2 tablespoons light corn syrup
2 tablespoons water
1/4 cup unsweetened cocoa powder
fresh raspberries -- optional

1. In a large mixing bowl, stir together flour, the 1/3 cup sugar, baking powder,
baking soda and salt; set aside. In a medium bowl, stir together yogurt, banana,
oil, lemon peel and vanilla; set aside.

2. In a small mixer bowl, beat egg whites until soft peaks form. Gradually add
remaining 3/4 cup sugar; beat on high speed until stiff peaks form. Stir yogurt-
banana mixture into flour mixture until moistened. Fold in about a fourth of the
egg-white mixture to soften; then fold in remaining egg whites.

3. Preheat oven to 350�F. Pour the batter evenly into a greased and floured 9- by
9- by 2-inch baking pan. Bake for 40 to 45 minutes, or until a wooden toothpick
inserted in the center comes out clean. Cool cake in the pan on a wire rack for 10
minutes. Remove cake from pan and cool completely on the wire rack place cake in a
storage container or wrap with plastic wrap and store; this cake slices better
when held overnight.

4. For icing, stir together corn syrup and water; add cocoa powder, stirring till
smooth. Drizzle chocolate over cake in a Lacy design. Let stand about 30 minutes,
until set. Serve with raspberries.

Per serving: About 223 cal, 4 g pro, 41 g car, 6 g fat, 24% cal from fat, 1 mg
chol, 168 mg sod, 1 g fiber.
Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

French Silk Pie

Recipe By : Eating Well, October 1997


Serving Size : 10 Preparation Time :0:00
Categories : Pies Chocolate

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
***CRUST***
30 chocolate wafers
2 tablespoons chopped pitted dates
1 tablespoon canola oil
2 tablespoons water
***FILLING***
1 tablespoon brewed coffee
4 tablespoons water
1 1/2 teaspoons unflavored gelatin
1 large egg
1/2 cup 1% milk
8 tablespoons packed light brown sugar
1/2 cup unsweetened cocoa powder
--preferably dutch-process
2 ounces bittersweet chocolate -- chopped
--not unsweetened
1 1/2 teaspoons pure vanilla extract
3 large egg whites
1/2 teaspoon cream of tartar
chocolate curls -- optional

TO MAKE CRUST:

1. Preheat oven to 325�F. Lightly oil a 9-inch pie pan or coat it with nonstick
spray.

2. In a food processor, combine chocolate wafers and dates. Process until finely
chopped. Add oil and water and process until moistened. Press into the bottom and
sides of prepared pan.

3. Bake crust for 10 minutes, or until crisp. Cool completely on a wire rack.

TO MAKE FILLING & SERVE:

1. In a small bowl, combine coffee and 1 tablespoon water. Sprinkle gelatin on top
and set aside to soften.

2. In a small saucepan, whisk egg, milk, 3 tablespoons brown sugar and cocoa until
smooth. Cook over low heat, whisking constantly, until thickened, 5 to 7 minutes.
Do not let mixture come to a simmer.

3. Remove from heat, add reserved gelatin mixture and stir until dissolved. Add
chocolate and vanilla, stirring until melted. Set aside to cool to room
temperature, about 30 minutes.

4. Meanwhile, in a wide saucepan, bring about 1 inch water to a bare simmer over
low heat. In a heatproof bowl large enough to fit over the saucepan, combine egg
whites, cream of tartar, remaining 3 tablespoons water and remaining 5 tablespoons
brown sugar. Set bowl over the saucepan; beat with an electric mixer at low speed
until an instant-read thermometer registers 140�F, about 3 to 5 minutes. Increase
mixer speed to high and continue beating for 3 1/2 minutes. Remove bowl from heat
and beat meringue until cool, 2 to 3 minutes longer.

5. Whisk one-fourth of the meringue into reserved chocolate mixture until smooth.
Scrape chocolate mixture into remaining meringue and use a whisk to incorporate it
with a folding motion. Spoon into crust and chill, uncovered, until set, about 3
hours. (The pie will keep, covered, in the refrigerator up to 2 days.)

6. If desired, garnish with chocolate curls before serving.

MAKES 10 SERVINGS.

195 calories per serving; 4 grams protein; 7 grams fat (3 grams saturated fat); 29
grams carbohydrate; 170 mg sodium; 24 mg cholesterol; 2 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

French-Style Vegetable Saute

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 6 Preparation Time :0:00
Categories : Vegetables Side Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon olive oil
8 baby carrots
--peeled and trimmed
8 baby patty pan squash
1 medium onion -- sliced
4 baby eggplants -- trimmed
--and halved lengthwise
1 medium yellow bell pepper -- cored
--seeded and cut
--into 1/4-inch strips
8 cherry tomatoes
1 tablespoon chopped garlic
4 sprigs fresh thyme
salt -- to taste
freshly ground black pepper -- to taste
1/2 cup coarsely chopped fresh basil

In heavy skillet, heat olive oil. Add carrots, squash, onion, eggplant and bell
pepper. Saute, stirring and tossing so vegetables cook evenly, about 5 minutes.
Add tomatoes, garlic, thyme, salt and pepper. Cook, tossing and stirring, about 3
minutes. Add basil; stir to combine. Serve immediately.

Makes 6 servings. Preparation time: 15 minutes. Cooking time: 10 minutes.

Per serving: About 62 cal, 2 g pro, 10 g car, 3 g fat, 43% cal from fat, 0 mg
chol, 111 mg sod, 3 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Fresh Grape Crostata

Recipe By : Eating Well, September 1997


Serving Size : 8 Preparation Time :0:00
Categories : Fruits Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 cup hazelnuts
1 recipe hazelnut pastry dough
--large single-crust
2 tablespoons semolina
--or cornmeal
1 tablespoon cornstarch
1 large egg white
1/4 teaspoon salt
1/2 cup granulated sugar
1/3 cup golden raisins
2 1/2 cups seedless red and green grapes
confectioners' sugar -- for dusting

1. Preheat oven to 350�F. Lightly oil a large baking sheet with sides or coat it
with nonstick spray. 2. Spread hazelnuts in a pie pan and bake for about 5
minutes, or until fragrant. Let cool. Finely chop and set aside. 3. Raise oven
temperature to 400�. 4. Place 2 overlapping sheets of plastic wrap on a work
surface. Set dough in the center and cover with 2 more sheets of plastic wrap.
Roll dough into a 12-inch circle. Remove top sheets of plastic and invert dough
onto prepared baking sheet. Pull off plastic wrap. Sprinkle semolina (or cornmeal)
over crust, leaving a 1 1/2 inch border. Set aside. 5. In a small bowl, mix
reserved hazelnuts and cornstarch. 6. In a small mixing bowl, beat egg white and
salt with an electric mixer on medium speed until soft peaks form. Gradually add
sugar and beat until shiny. With a rubber spatula, fold hazelnut mixture into
meringue. 7. Drop spoonfuls of meringue onto crust and gently spread over
semolina. Sprinkle raisins over meringue. Arrange grapes over meringue. Fold
border of crust over filling. 8. Bake for 25 to 30 minutes, or until crust is
golden and grapes are puffed. With 2 large spatulas, transfer crostata to a large
platter. Let cool. Just before serving, dust with confectioners' sugar. Serve warm
or at room temperature.

MAKES 8 SERVINGS.

270 calories per serving; 4 grams protein; 12 grams fat (2.2 grams saturated fat);
38 grams carbohydrate; 300 mg sodium; 6 mg cholesterol: 2 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Fresh Lemon Sorbet

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 9 Preparation Time :0:00
Categories : Desserts Frozen

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 cups water
1 cup sugar
1 teaspoon finely shredded lemon peel
--or lime peel
1/2 cup fresh lemon or lime juice
few drops yellow food coloring
--or green food coloring

Bring water and sugar to boiling in a saucepan. Remove from heat; cool thoroughly.
Cover and chill. Combine syrup, peel, and juice in a 9x9x2-inch baking pan. Add
food coloring. Cover; freeze 3 to 4 hours or till almost firm.

Break frozen mixture into small chunks. Transfer to a chilled mixing bowl. Beat
with an electric mixer on medium speed till fluffy but not melted. Transfer to a
4- to 6-cup freezer container; cover and freeze till firm.

To serve, let stand at room temperature for 5 minutes before serving. Makes 9 (1/2
cup) servings.

Nutrition facts per serving: 89 cal., 0 g total fat (0 g sat. fat), 0 mg


cholesterol, 3 g sodium, 23 g carbohydrate., 0 g dietary fiber, 0 g pro. Dietary
Value: 10% vitamin. C.

Food exchanges: 1/2 bread. (????)

Busted by Gail Shermeyer <4paws@netrax.net>.


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

* Exported from MasterCook *

Fresh Orange Sorbet

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 6 Preparation Time :0:00
Categories : Desserts Frozen

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 orange
1 cup water
2/3 cups sugar
1 1/2 cup orange juice
2 tablespoons lemon juice

Use a vegetable peeler to remove only the colored part of the orange peel from the
whole orange.

For syrup, combine the orange peel, water, and sugar in a medium saucepan. Bring
to boiling, stirring till sugar dissolves. Reduce heat and simmer, covered, for 5
minutes. Strain, discarding peel; cool syrup. Add orange juice and lemon juice.
Pour juice mixture into a 9x9x2-inch pan. Cover; freeze 3 or 4 hours till firm.

Break frozen mixture into small chunks. Transfer to a chilled mixing bowl. Beat
with an electric mixer on medium speed till fluffy but not melted. Transfer to a
4- to 6-cup freezer container; cover and freeze till firm.

To serve, let stand at room temperature 5 minutes before scooping.

Makes 6 (1/2-cup) servings.

Blood Orange Sorbet: Substitute 1 blood orange for orange and 1 1/2 cups blood
orange juice for orange juice

Tangerine or Tangelo Sorbet: Substitute 1 tangerine or tangelo for orange and 1


1/2 cups tangerine or tangelo juice for orange juice.

Grapefruit Sorbet: Substitute one 6-inch strip pink or white grapefruit peel for
the orange peel and 1 1/2 cups pink or white grapefruit juice for orange juice.
(If using white grapefruit, add several drops yellow food coloring, if desired.)

Pummelo Sorbet: Substitute one 6-inch strip Pummelo peel for orange peel and 1 1/2
cups Pummelo juice for orange juice.

Nutrition facts per serving: 116 cal., 0 g total fat (1 g sat. fat), 0 mg
cholesterol, 2 g sodium, 29 g carbohydrate., 1 g dietary fiber, 0 g pro. Daily
Value: 57% vitamin. C.

Food exchanges: 1/2 fruit, 1 1/2 bread.

Busted by Gail Shermeyer <4paws@netrax.net>.


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

* Exported from MasterCook *

Fresh Pear Coffee Cake- Part 1

Recipe By : Betty Crocker's Low-Fat


Serving Size : 15 Preparation Time :0:00
Categories : Cakes & Frostings

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 Cup sugar
1/4 Cup margarine -- softened
1 Teaspoon vanilla
3 egg whites or
1/2 Cup cholesterol-free egg product
1 3/4 Cups all-purpose flour
1 Teaspoon baking powder
1/2 Teaspoon ground cardamom
1/4 Teaspoon salt
1 Cup lowfat sour cream
2 Cups chopped unpared pears
-- (about 2 medium)
Streusel
Glaze

Heat oven to 350 degrees. With nonstick cooking spray, spray rectangular
pan, 13 X 9 X 2 inches. Beat sugar, margarine, vanilla and egg whites in
large bowl on medium speed 2 minutes, scraping bowl occasionally. Mix
flour, baking powder, baking soda, cardamom and salt; beat into sugar
mixture alternately with sour cream on low speed. Fold in pears. Spread
batter in pan. Sprinkle with Streusel. Bake 45 to 55 minutes or until
wooden pick inserted in center comes out clean; cool. Drizzle with Glaze.
15 SERVINGS.

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

* Exported from MasterCook *

Fresh Pear Coffee Cake- Part 2

Recipe By : Betty Crocker's Low-Fat


Serving Size : 15 Preparation Time :0:00
Categories : Cakes & Frostings
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
STREUSEL
1/3 Cup granulated sugar
1/3 Cup packed brown sugar
2 Tablespoons all-purpose flour
1/2 Teaspoon ground cinnamon
2 Tablespoons firm margarine
GLAZE
1/2 Cup powdered sugar
2 to
3 Teaspoons skim milk
1/4 Teaspoon vanilla
STREUSEL

Mix sugars, flour and cinnamon. Cut in margarine until crumbly.

GLAZE
Mix all ingredients until smooth.

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

NOTES : average

* Exported from MasterCook *

Fresh Tomato And Basil Sauce

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 4 Preparation Time :0:20
Categories : Pastanoodle Sauces

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 large tomatoes -- coarsely chopped
1/2 cup chopped fresh basil
--or parsley
2 tablespoons olive oil
2 tablespoons balsamic vinegar
--or red wine vinegar
2 tablespoons thinly sliced green onions
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/2 box penne pasta -- uncooked
--8 ounces
1 cup nonfat ricotta cheese

1. In large bowl, combine tomatoes with basil, olive oil, vinegar, green onions,
salt and pepper. Set aside.

2. In large saucepan, over high heat, cook pasta according to package directions.
3. Drain pasta; return to saucepan. Add cheese and reserved tomato mixture; stir
until cheese melts and forms a creamy sauce. Serve immediately. Garnish with basil
and tomato wedges.

Per serving: About 365 calories, 18g protein, 59g carbohydrate, 8g fat, 19%
calories from fat, 7mg cholesterol, 316mg sodium, 4g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Fresh Tomato And Basil Sauce2

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 4 Preparation Time :0:20
Categories : Pastanoodle Sauces

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 large tomatoes -- coarsely chopped
1/2 cup chopped fresh basil
--or parsley
2 tablespoons olive oil
2 tablespoons balsamic vinegar
--or red wine vinegar
2 tablespoons thinly sliced green onions
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/2 box penne pasta -- uncooked
--8 ounces
1 cup nonfat ricotta cheese

1. In large bowl, combine tomatoes with basil, olive oil, vinegar, green onions,
salt and pepper. Set aside.

2. In large saucepan, over high heat, cook pasta according to package directions.

3. Drain pasta; return to saucepan. Add cheese and reserved tomato mixture; stir
until cheese melts and forms a creamy sauce. Serve immediately. Garnish with basil
and tomato wedges.

Per serving: About 365 calories, 18g protein, 59g carbohydrate, 8g fat, 19%
calories from fat, 7mg cholesterol, 316mg sodium, 4g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>


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

* Exported from MasterCook *

Fresh Tomato And Basil Sauce3

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 4 Preparation Time :0:20
Categories : Pastanoodle Sauces

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 large tomatoes -- coarsely chopped
1/2 cup chopped fresh basil
--or parsley
2 tablespoons olive oil
2 tablespoons balsamic vinegar
--or red wine vinegar
2 tablespoons thinly sliced green onions
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/2 box penne pasta -- uncooked
--8 ounces
1 cup nonfat ricotta cheese

1. In large bowl, combine tomatoes with basil, olive oil, vinegar, green onions,
salt and pepper. Set aside.

2. In large saucepan, over high heat, cook pasta according to package directions.

3. Drain pasta; return to saucepan. Add cheese and reserved tomato mixture; stir
until cheese melts and forms a creamy sauce. Serve immediately. Garnish with basil
and tomato wedges.

Per serving: About 365 calories, 18g protein, 59g carbohydrate, 8g fat, 19%
calories from fat, 7mg cholesterol, 316mg sodium, 4g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Fresh Tomato Pizzas

Recipe By : Low-Fat Meals, Woman's Day, 4/96


Serving Size : 8 Preparation Time :0:00
Categories : Appetizers

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
8 melba rounds or toasts
2 small plum tomatoes -- thinly sliced
2 tablespoons chopped red onion
2 tablespoons shredded part-skim mozzarella cheese
1 pinch dried oregano

1. Top each melba toast with tomato, onion, cheese and oregano. Arrange prepared
melbas on microwaveable dish.

2. Microwave on High until cheese melts, about 1 to 1 1/2 minutes. (To bake in
conventional oven, preheat oven to 400�F. Bake prepared snacks on cookie sheets
until cheese has melted, about 5 minutes.)

Makes 8 servings. Microwave time: About 1 to 1 1/2 minutes. Conventional oven


time: About 5 minutes.

Per serving: About 19 cal, 1 g pro, 3 g car, 0 g fat, 19% cal from fat, 1 mg
cholesterol, 28 mg sod, 0 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Frosted Banana Bars

Recipe By : Betty Crocker's Low-Fat


Serving Size : 24 Preparation Time :0:00
Categories : Desserts Fruits

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2/3 cup sugar
1/2 cup lowfat sour cream
2 tablespoons margarine -- softened
2 egg whites or
1/4 cup cholesterol-free egg product
3/4 cup mashed very ripe bananas
-- (about 2 medium)
1 teaspoon vanilla
1 cup all-purpose flour
1/4 teaspoon salt
1/2 teaspoon baking soda
2 tablespoons finely chopped walnuts
Frosting
FROSTING
1 1/4 cups powdered sugar
1 tablespoon margarine -- softened
1 to
2 tablespoons skim milk
1/2 teaspoon vanilla

Heat oven to 375 degrees. Spray square pan, 9 X 9 X 2 inches, with


nonstick cooking spray. Beat sugar, sour cream, margarine and egg whites
in large bowl on low speed 1 minute, scraping bowl occasionally. Beat in
bananas and vanilla on low speed 30 seconds. Beat in flour, salt and
baking soda on medium speed 1 minute, scraping bowl occasionally. Stir in
nuts. Spread in pan.
Bake 20 to 25 minutes or until light brown; cool. Spread with Frosting.
Cut into 2-1/4 X 1-1/2-inch bars. 24 BARS.
FROSTING
Mix all ingredients until smooth.

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

* Exported from MasterCook *

Frozen Raspberry Ribbon Pie

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 8 Preparation Time :0:00
Categories : Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
--chocolate cookie crust--
nonstick cooking spray
1/2 teaspoon water
1 teaspoon instant coffee granules
1 egg white
1 cup chocolate cookie crumbs
--filling--
2 cups fresh raspberries
1 tablespoon cornstarch
1/3 cup light corn syrup
2 pints vanilla nonfat ice cream
--or frozen yogurt -- softened
3 tablespoons powdered egg whites
1/2 cup warm water
1/3 cup granulated sugar
1/2 teaspoon vanilla extract

1. Chill the chocolate cookie crust. Meanwhile, for the filling, puree raspberries
in a food processor or blender, then strain through a fine sieve into a small
saucepan. Combine a tablespoonful of the raspberry juice with the cornstarch and
stir until smooth and pasty; add cornstarch mixture and corn syrup to pan. Cook
and stir over medium heat about 5 minutes, until bubbly. Remove from heat; chill
for about 45 minutes.

2. Quickly spread 1 pint softened ice cream evenly over chilled crust. Cover with
half of the thickened raspberry puree. Repeat layering with the remaining ice
cream and raspberry puree. Freeze 30 minutes. Cover the pie and freeze overnight.

3. Preheat oven to 450�F. In large bowl, add the powdered egg whites to the warm
water. Stir gently until dissolved, about 3 minutes. With an electric mixer on
high setting, beat until soft peaks form. Gradually beat in the sugar and the
vanilla, and continue to beat until stiff peaks form.

4. Unwrap frozen pie. With a spatula, spread the meringue completely over the top
of the pie, mounding more meringue in center.

5. Bake about 2 minutes, until topping is browned. Immediately place in freezer


and freeze at least 1 hour.

Chocolate Cookie Crust

1. Preheat oven to 375�F. Lightly coat a 9-inch pie plate with cooking spray.

2. In small bowl, combine the water and instant coffee; mix well. Stir in the egg
white.

3. In large bowl, combine the cookie crumbs and the egg white mixture, stirring
with a fork until crumbly. Using the back of a large spoon, press the crumb
mixture onto the bottom of the prepared pie plate. Bake 8 to 10 minutes.

Per serving: About 349 cal, 6g pro, 66g car, 3g fat, 8% cal from fat, 0 mg chol,
262 mg sod, 1g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Fruit And Granola Parfaits

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 4 Preparation Time :0:00
Categories : Desserts Fruits

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup vanilla low-fat yogurt
1 2 ounces tub fat-free cream cheese
1 tablespoon honey
1/4 teaspoon ground cinnamon
2 kiwifruits -- peeled
--halved lengthwise and sliced
1 medium banana -- sliced
1 medium orange -- peeled
--cut lengthwise into fourths
--and sliced
1 1/2 cup fresh or frozen red raspberries
--thawed and drained
1 cup low-fat granola cereal

Combine yogurt, cream cheese, honey, and cinnamon in a small bowl; beat with an
electric mixer on medium speed till combined. Chill.
Stir together kiwi fruits, banana, orange, and raspberries in another small bowl.
To assemble, layer the fruit mixture, yogurt-cheese mixture, and granola as
desired in individual dishes. Serve immediately.

Makes 4 servings.

Nutrition facts per serving: 245 cal., 3 g total fat (0 g sat. fat), 4 mg
cholesterol, 164 mg sodium, 51 g carbohydrate., 3 g dietary fiber, 8 g pro. Daily
Value: 14% vitamin. A, 122% vitamin. C, 16% calcium, 12% iron.

Food exchanges: 1/2 milk, 1 1/2 fruit, 1 bread.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Fruit Dip

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 12 Preparation Time :0:00
Categories : Dips

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
8 ounces fat-free cream cheese -- softened
8 ounces strawberry nonfat yogurt
--or any flavor

Beat cream cheese with electric mixer on medium speed until smooth. Add yogurt,
mixing until blended. Refrigerate. Serve with assorted fresh fruit.

Makes 12 servings. (3 cups) Preparation time: 5 minutes. Chilling time: 2 hours.

Per serving: About 26 cal, 3 g pro, 3 g car, 0 g fat, 0% cal from fat, 2 mg chol,
98 mg sod, 0 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Fruit Puree Fat Replacement

Recipe By : Eating Well, September 1997


Serving Size : 1 Preparation Time :0:00
Categories : Ingredients

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 ripe but firm medium pears -- well washed
2 medium apples -- well washed
3/4 cup water
1 tablespoon lemon juice
1 tablespoon lecithin granules

1. Cut fruit into eighths (do not core); place in a heavy medium saucepan. Add
water, lemon juice and lecithin and bring to a simmer. Reduce heat to low; cover
and simmer, stirring and mashing fruit occasionally, until mushy, 35 to 45
minutes. Let cool slightly. 2. Press through a fine sieve (or food mill fitted
with a fine grate) into a bowl. (It will have an applesauce-like texture.) Let
cool completely. (The fruit puree will keep, covered, in the refrigerator for up
to 4 days or in the freezer for up to 6 months.)

MAKES ABOUT 1 3/4 CUPS.

15 calories per tablespoon; 0 grams protein; 0 grams fat; 3 grams carbohydrate; 0


mg sodium; 0 mg cholesterol; 0.5 gram fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Fruit Salad Smoothie

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 4 Preparation Time :0:00
Categories : Beverages Breakfast

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup orange juice
1 cup plain or vanilla nonfat yogurt
2 kiwi fruit peeled
--cut in chunks
1/2 cup fresh pineapple chunks
1 large banana -- cut in chunks
1 cup strawberries -- halved
1 tablespoon honey

In blender container, place all ingredients; puree until smooth. Pour into four
glasses; serve garnished with additional whole fruit.

Note: Other fruits may be substituted, such as melon, raspberries, papaya, mango.

Per serving: About 146 cal, 5 g pro, 33 g car, 0 g fat, 0% cal from fat, 1 mg
chol, 47 mg sod, 4 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Fruit-topped Angel Food Cake

Recipe By : Betty Crocker's Low-Fat


Serving Size : 8 Preparation Time :0:00
Categories : Fruits Cakes & Frostings

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 cup powdered sugar
1/2 cup cake flour
3/4 cup egg whites (about 6)
3/4 teaspoon cream of tartar
1/2 cup granulated sugar
1/2 teaspoon vanilla
1/4 teaspoon almond extract
1/8 teaspoon salt
Fruit Topping
2 tablespoons flaked coconut -- toasted
FRUIT TOPPING
1/2 package whipped -- (2.8-ounce size)
topping mix (1 envelope)
3 tablespoons powdered sugar
1/2 cup skim milk
1/4 teaspoon coconut extract
1 cup cut-up pared mango (about 1
1 medium )
1/2 cup cut-up pared kiwifruit (about 1
1 medium )

Heat oven to 350 degrees. Mix powdered sugar and flour; reserve. Beat egg
whites and cream of tartar in large bowl on high speed until foamy. Beat
in granulated sugar, 2 tablespoons at a time, on high speed, adding
vanilla, almond extract and salt with last addition of sugar. Continue
beating until stiff and glossy. Do not underbeat.
Sprinkle sugar-flour mixture, 1/4 cup at a time, over meringue, folding in
just until mixture disappears. Spread batter in ungreased loaf pan, 9 X 5
X 3 inches.
Bake 25 to 35 minutes or until cracks feel dry and top springs back when
touched lightly. Snap spring-type wooden clothespins on corners of pan for
"legs." Invert pan about 2 hours or until cake is completely cool. (Or
invert pan, resting edges of pan on 2 other inverted pans to cool.) Remove
from pan. Top each serving with Fruit Topping. Sprinkle with coconut. 8
SERVINGS (WITH ABOUT 1/3 CUP TOPPING EACH).
FRUIT TOPPING
Mix topping mix (dry), powdered sugar, milk and coconut extract in small
deep bowl. Beat on high speed 2 to 3 minutes or until thick and fluffy.
Fold in mango and kiwifruit.

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

NOTES : average

* Exported from MasterCook *

Fruited Orange Shake

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 4 Preparation Time :0:00
Categories : Breakfast

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups orange juice
1 pint raspberry or pineapple sorbet

In blender container, combine all ingredients; process until smooth. Serve in


chilled glasses.

Per serving: About 143 cal, 1 g pro, 42 g car, 0 g fat, 0% cal from fat, 0 mg
chol, 31 mg sod, 1 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Fruited Spinach Salad With Current Vinaigrette

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 6 Preparation Time :0:00
Categories : Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 cup currant jelly
3 tablespoons red wine vinegar
8 cups cleaned spinach leaves -- stems removed
1 cup fresh strawberries -- halved
11 ounces mandarin orange sections -- drained
4 green onions -- sliced
For vinaigrette, combine currant jelly and vinegar in a small saucepan. Stir over
medium-low heat just till jelly melts and mixture is smooth. Chill in the freezer
for 10 minutes.

Meanwhile, combine spinach, strawberries, orange sections, and green onion in a


large salad bowl. Drizzle vinaigrette over spinach mixture; toss to mix. Serve
immediately.

Makes 6 servings.

Nutrition facts per serving: 82 cal., 0 g total fat (0 g sat. fat), 0 mg


cholesterol, 65 mg sodium, 20 g carbohydrate., 3 g dietary fiber, 3 g pro. Daily
Value: 51% vitamin. A, 61% vitamin. C. 16% iron.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Garlic & Almond Soup

Recipe By : Eating Well, October 1997


Serving Size : 6 Preparation Time :0:00
Categories : Soups & Stews First Course

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/3 cup blanched almonds
3 large whol heads garlic -- plus
2 large garlic cloves
--crushed and peeled
2 tablespoons water
1 tablespoon extra-virgin olive oil
1 large onion -- finely chopped
1 pound all-purpose potatoes
--preferably yukon gold
--peeled and diced
6 cups reduced-sodium chicken broth -- defatted
salt & freshly ground black pepper -- to taste
1/2 cup nonfat plain yogurt
2 tablespoons chopped fresh cilantro

1. Preheat oven to 400�F.

2. Spread almonds on a baking sheet and bake for 3 to 5 minutes, or until


fragrant. Set aside.

3. Pull papery husks off garlic heads. Slice the tip off each head to expose
cloves. Place on a square of aluminum foil and sprinkle with water. Pinch edges of
foil together. Roast for 30 to 45 minutes, or until very tender. Let cool. Squeeze
garlic flesh from skins; set aside.
4. Meanwhile, in a Dutch oven or soup pot, heat oil over medium heat. Add onion
and cook, stirring, until lightly browned, about 5 minutes. Add crushed garlic
cloves and potatoes; cook, stirring, for 2 minutes more.

5. Add chicken broth and bring to a boil. Reduce heat to low, cover and simmer
until potatoes are tender, 20 to 30 minutes. Remove from heat and let cool.

6. Strain soup into a bowl; transfer solids to a food processor or blender and
puree until smooth, adding a little broth if necessary. Return puree and broth to
pot. Whisk to combine.

7. In a blender or mini food processor, puree reserved roasted garlic and almonds
until smooth. (Add a little soup if necessary.) Add puree to soup.

8. Bring soup to a simmer. Season with salt and pepper. Ladle into warmed soup
bowls. Garnish with a dollop of yogurt and a sprinkling of cilantro. Serve
immediately.

MAKES ABOUT 7 CUPS, FOR 6 FIRST-COURSE SERVINGS.

210 calories per serving; 7 grams protein; 6 grams fat (0.7 gram saturated fat);
30 grams carbohydrate; 585 mg sodium; 5 mg cholesterol; 2 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Garlic & Almond Soup2

Recipe By : Eating Well, October 1997


Serving Size : 6 Preparation Time :0:00
Categories : Soups & Stews First Course

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/3 cup blanched almonds
3 large whol heads garlic -- plus
2 large garlic cloves
--crushed and peeled
2 tablespoons water
1 tablespoon extra-virgin olive oil
1 large onion -- finely chopped
1 pound all-purpose potatoes
--preferably yukon gold
--peeled and diced
6 cups reduced-sodium chicken broth -- defatted
salt & freshly ground black pepper -- to taste
1/2 cup nonfat plain yogurt
2 tablespoons chopped fresh cilantro
1. Preheat oven to 400�F.

2. Spread almonds on a baking sheet and bake for 3 to 5 minutes, or until


fragrant. Set aside.

3. Pull papery husks off garlic heads. Slice the tip off each head to expose
cloves. Place on a square of aluminum foil and sprinkle with water. Pinch edges of
foil together. Roast for 30 to 45 minutes, or until very tender. Let cool. Squeeze
garlic flesh from skins; set aside.

4. Meanwhile, in a Dutch oven or soup pot, heat oil over medium heat. Add onion
and cook, stirring, until lightly browned, about 5 minutes. Add crushed garlic
cloves and potatoes; cook, stirring, for 2 minutes more.

5. Add chicken broth and bring to a boil. Reduce heat to low, cover and simmer
until potatoes are tender, 20 to 30 minutes. Remove from heat and let cool.

6. Strain soup into a bowl; transfer solids to a food processor or blender and
puree until smooth, adding a little broth if necessary. Return puree and broth to
pot. Whisk to combine.

7. In a blender or mini food processor, puree reserved roasted garlic and almonds
until smooth. (Add a little soup if necessary.) Add puree to soup.

8. Bring soup to a simmer. Season with salt and pepper. Ladle into warmed soup
bowls. Garnish with a dollop of yogurt and a sprinkling of cilantro. Serve
immediately.

MAKES ABOUT 7 CUPS, FOR 6 FIRST-COURSE SERVINGS.

210 calories per serving; 7 grams protein; 6 grams fat (0.7 gram saturated fat);
30 grams carbohydrate; 585 mg sodium; 5 mg cholesterol; 2 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Garlic Crostini

Recipe By : Eating Well, October 1997


Serving Size : 16 Preparation Time :0:00
Categories : Savory Breads Appetizers

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 pound day-old french bread
--cut into 1/4-inch slices
--16 slices
1 clove garlic -- cut in half
1 tablespoon olive oil
1. Place oven rack 6 inches from broiler. Preheat broiler.

2. Rub bread slices with garlic and lightly brush both sides with olive oil. Place
on a baking sheet and broil until light golden and crisp, 2 to 3 minutes per side.
Watch carefully to avoid burning. (Alternatively, toast the bread in a 375�F oven
for 10 to 15 minutes.)

MAKES 16 CROSTINI.

50 calories per crostini; 1 gram protein; 1 gram fat (0.1 gram saturated fat); 8
grams carbohydrate; 70 mg sodium; 0 mg cholesterol; 0 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Garlic Mashed Potatoes

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 12 Preparation Time :0:00
Categories : Side Dishes Potatoes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 pounds potatoes
--peeled
--cut in 1-inch chunks
12 medium potatoes
3 cups low-fat milk
6 tablespoons butter or margarine
9 cloves garlic -- minced
salt and pepper -- to taste

1. In large saucepan, over high heat, boil potatoes in 2 inches water, covered,
about 20 minutes, or until tender; drain thoroughly. Shake potatoes in pan over
low heat 1 to 2 minutes to dry thoroughly.

2. Mash potatoes with electric mixer or potato masher; reserve. In small saucepan
over medium-low heat, bring milk, butter and garlic to simmering; beat into
potatoes. Mix in additional milk, if necessary, to reach desired consistency.
Season with salt and pepper.

Per serving About 205 cal, 5 g pro, 34 g car, 4 g fat, 17% cal from fat, 20 mg
chol, 100 mg sod, 3 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>


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

* Exported from MasterCook *

Garlic-Crusted Tuscany Turkey Burgers

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 6 Preparation Time :0:00
Categories : Sandwiches

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/3 cup sun-dried tomatoes
1/3 cup plain nonfat yogurt
2 tablespoons chopped fresh basil
--or 1 1/2 teaspoons dried basil
1 pound ground turkey breast meat
1/2 cup toasted wheat germ
1/2 cup finely chopped onion
2 tablespoons water
1 teaspoon dried oregano
1/2 teaspoon fennel seeds -- crushed
1/2 teaspoon salt -- optional
1/2 teaspoon ground black pepper
1/8 teaspoon ground allspice
2 teaspoons minced garlic
2 teaspoons vegetable oil
--for brushing on grill
6 lettuce leaves
6 whole-wheat hamburger buns -- split
--lightly toasted

1. In small bowl, soften tomatoes in boiling water for 2 to 3 minutes; drain well
and chop. Combine tomatoes, yogurt and basil in small bowl; mix well. Set aside.

2. Prepare grill according to manufacturer's instructions. In large bowl, combine


turkey, wheat germ, onion, water, oregano, fennel, salt, pepper and allspice. Mix
lightly but thoroughly. Shape mixture into six patties. Sprinkle garlic evenly
over both sides of patties, pressing gently.

3. Brush grill rack lightly with vegetable oil. Grill burgers 5 minutes per side,
or until centers are no longer pink

4. Serve burgers on lettuce-lined buns with topping.

Per serving: About 240 cal, 26 g pro, 38 g car, 4 g fat, 15% cal from fat, 35 mg
chol, 290 mg sod, 4 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

- - - - - - - - - - - - - - - - - -
* Exported from MasterCook *

Garlic-Yogurt Dressing

Recipe By : Eating Well, September 1997


Serving Size : 12 Preparation Time :0:00
Categories : Salad Dressings

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup nonfat plain yogurt
2 tablespoons 1% milk
1 1/2 tablespoons fresh lemon juice
1 teaspoon honey
1 teaspoon extra-virgin olive oil
1/2 teaspoon dried oregano
1/2 teaspoon minced garlic

Combine 1/2 cup nonfat plain yogurt, 2 tablespoons 1% milk, 1 1/2 tablespoons
fresh lemon juice, 1 teaspoon honey, 1 teaspoon extra-virgin olive oil, 1/2
teaspoon dried oregano and 1/2 teaspoon minced garlic. Season with salt and pepper
to taste.

MAKES 3/4 CUP.

15 calories per tablespoon; 0.4 gram fat.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Garlicky Pork with Basil

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Main Dishes Pork

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 pound lean pork tenderloin
1 teaspoon vegetable oil
1/4 cup chopped fresh or
1 tablespoon plus
1 teaspoon dried basil
1/4 cup chicken broth
1/8 teaspoon ground red pepper
-- (cayenne)
4 cloves garlic -- crushed

Trim fat from pork tenderloin. Cut pork crosswise into 8 pieces. Flatten
each piece of pork to 1/4-inch thickness between waxed paper or plastic
wrap. Cook pork in oil in 10-inch nonstick skillet over medium-high heat
about 3 minutes, turning once, until brown. Stir in remaining ingredients.
Heat to boiling; reduce heat. Cover and simmer about 5 minutes or until
pork is done. 4 SERVINGS
MICROWAVE DIRECTIONS: Omit oil. Prepare pork as directed. Place pork in
rectangular microwavable dish, 13 X 9 X 2 inches. Mix remaining
ingredients; pour over pork. Cover tightly and microwave on high 4 to 6
minutes, rearranging pork after 2 minutes, until pork is done.

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

* Exported from MasterCook *

Garlicky Pork with Basil2

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Main Dishes Pork

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 pound lean pork tenderloin
1 teaspoon vegetable oil
1/4 cup chopped fresh or
1 tablespoon plus
1 teaspoon dried basil
1/4 cup chicken broth
1/8 teaspoon ground red pepper
-- (cayenne)
4 cloves garlic -- crushed

Trim fat from pork tenderloin. Cut pork crosswise into 8 pieces. Flatten
each piece of pork to 1/4-inch thickness between waxed paper or plastic
wrap. Cook pork in oil in 10-inch nonstick skillet over medium-high heat
about 3 minutes, turning once, until brown. Stir in remaining ingredients.
Heat to boiling; reduce heat. Cover and simmer about 5 minutes or until
pork is done. 4 SERVINGS
MICROWAVE DIRECTIONS: Omit oil. Prepare pork as directed. Place pork in
rectangular microwavable dish, 13 X 9 X 2 inches. Mix remaining
ingredients; pour over pork. Cover tightly and microwave on high 4 to 6
minutes, rearranging pork after 2 minutes, until pork is done.

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

* Exported from MasterCook *


Gazpacho Salad

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 8 Preparation Time :0:00
Categories : Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup uncooked rice
2 1/2 cups water
1/2 teaspoon salt
1/2 cup chunky-style picante sauce
1/2 cup tomato juice
1 tablespoon vegetable oil
1 tablespoon garlic red wine vinegar
1/2 teaspoon chili powder
8 ounces imitation crabmeat
--broken into bite-size pieces
1 cup cucumber -- peeled
--seeded and chopped
1/2 cup seeded chopped tomato
1/2 cup chopped green bell pepper
1/2 cup sliced celery
1/4 cup sliced green onion

1. Cook rice, water and salt according to package directions; set aside.

2. In large jar with tight-fitting lid, combine picante sauce, tomato juice, oil,
vinegar and chili powder; cover and shake well. Refrigerate.

3. In large salad bowl, combine rice, seafood, cucumber, tomato, bell pepper,
celery and green onion. Add dressing and mix well. Cover and refrigerate at least
2 hours.

Per serving: About 166 cal, 7 g pro, 29 g car, 2 g fat, 13% cal from fat, 9 mg
chol, 321 mg sod, 1 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

German Apple Pancake

Recipe By : Eating Well, September 1997


Serving Size : 4 Preparation Time :0:00
Categories : Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
***APPLE TOPPING***
1 1/2 teaspoons butter
1 1/2 teaspoons canola oil
4 granny smith apples -- peeled,
--cored and sliced
3 tablespoons granulated sugar
1/2 teaspoon pure vanilla extract
1/4 teaspoon ground cinnamon
1 cup apple cider
--pancake--
3 large eggs
1/4 cup all-purpose flour
2 teaspoons granulated sugar
1/4 teaspoon salt
3/4 cup 1% milk
confectioners' sugar -- for dusting

TO MAKE TOPPING: 1. In a large nonstick skillet, heat butter and oil over medium
heat until melted. Add apples and sugar; cook, stirring, until apples are tender
and golden, about 20 minutes. Stir in vanilla and cinnamon. 2. Meanwhile, in a
medium saucepan, bring apple cider to a boil over medium-high heat. Cook until
reduced to 1/3 cup, 10 to 15 minutes. Stir into saut�ed apples. Set aside. (The
topping will keep, covered, in the refrigerator for up to 2 days. Reheat before
serving.) TO MAKE PANCAKE: 1. Preheat oven to 400�F. Lightly oil a 12-inch cast-
iron or other ovenproof skillet or coat it with nonstick spray. 2. In a mixing
bowl, whisk eggs, flour, sugar and salt until smooth. Gradually add milk, whisking
until smooth. 3. Pour batter into prepared skillet and bake for 15 minutes. 4.
Reduce oven temperature to 350�; bake for 15 minutes more, or until pancake is
golden and puffed. (Pancake will deflate when removed from oven.) 5. Dust pancake
with confectioners' sugar and cut into wedges. Serve immediately, with warm apple
topping.

MAKES 4 SERVINGS.

300 calories per serving; 7 grams protein; 8 grams fat (2.6 grams saturated fat);
53 grams carbohydrate; 220 mg sodium; 166 mg cholesterol; 4 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Ginger Chicken With Carrots And Fruit

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 2 Preparation Time :0:00
Categories : Chicken Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 boneless skinless broiler-fryer chicken
-- breasts
--cut into 1 1/2-inch strips
1 teaspoon ground ginger -- divided
3 tablespoons low-sodium soy sauce
1 1/2 cup sliced carrots -- cooked tender
1/2 cup pineapple tidbits -- drained
1/2 cup frozen tart red cherries -- unsweetened
1 tablespoon lemon juice
1/4 teaspoon black pepper
1 cup hot cooked rice

1. In small bowl, sprinkle chicken strips with 1/2 teaspoon ginger. Stir in soy
sauce; let sit about 10 minutes.

2. In medium bowl, combine carrots, pineapple, cherries, lemon juice, the


remaining 1/2 teaspoon ginger and pepper. Add chicken strips to sauce, mixing
well.

3. Place in a shallow 1-quart baking dish and cook at 400�F about 30 minutes.
Serve over rice.

Makes 2 servings. Preparation time: 15 minutes. Standing time: 10 minutes. Baking


time: 30 minutes.

Per serving (with rice): About 389 cal, 28 g pro, 49 g car, 3 g fat, 7% cal from
fat, 85 mg chol, 241 mg sod, 2 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Ginger-Glazed Pearl Onions

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Vegetables Side Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 cups pearl onions
1 2 inch piece fresh ginger -- peeled
--and cut in julienne
--1/4 cup
1/2 cup honey
2 tablespoons fresh lime juice
2 tablespoons water

1. Bring a pot of water to a boil over medium heat. 2. Cut root ends from onions
and cut an 1/8-inch-deep cross into the end of each one. Add to boiling water and
blanch for 2 minutes. Remove with a slotted spoon. When cool enough to handle,
slip off skins; set aside. 3. Meanwhile, return water to a boil. Add ginger and
blanch for 2 minutes. Drain and rinse under cold water. 4. In a small nonstick
skillet, heat ginger and honey over medium heat. Cook, stirring occasionally,
until ginger is tender, 5 to 6 minutes. Add reserved onions and cook, stirring
occasionally, until onions are tender and glazed, 6 to 8 minutes. Stir in lime
juice and water. Cover and keep warm. (The onions can be made up to 1 day ahead
and refrigerated. Reheat in a small saucepan over low heat.)

MAKES ABOUT 1 CUP, FOR 4 SERVINGS.

145 calories per serving; 0 grams protein; 0 grams fat; 38 grams carbohydrate; 5
mg sodium; 0 mg cholesterol: 1 gram fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Ginger-Honey Cheese Spread

Recipe By : Low-Fat Meals, Woman's Day, 4/96


Serving Size : 16 Preparation Time :0:00
Categories : Appetizers

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 ounces reduced-fat cream cheese -- softened
1 tablespoon honey
1 teaspoon chopped crystallized ginger
16 melba rounds or toasts

In small bowl, combine cream cheese, honey and ginger. Spread on melba rounds.

Makes 16 servings. Preparation time: About 10 minutes.

Per serving: About 35 cal, 1 g pro, 5 g car, 1 g fat, 36% cal from fat, 5 mg
cholesterol, 39 mg sod, 0 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Gingerbread With Luscious Lemon Cream

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 12 Preparation Time :0:00
Categories : Cakes & Frostings

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 package gingerbread mix
--14 1/2 ounce package
1 1/3 cup skim milk
2 egg whites
--or 1/4 cup refrigerated or
--frozen egg product -- thawed
2 tablespoons finely chopped crystallized ginger
--luscious lemon cream
1/3 cup lemon low-fat yogurt
1/3 cup light dairy sour cream
--lemon peel strips -- optional

Combine gingerbread mix, milk, and egg whites or egg product in a medium bowl.
Beat with an electric mixer on low to medium speed till combined. Beat on high
speed for 3 minutes more. Stir in 1 tablespoon of the crystallized ginger.

Spray a 9x9x2-inch baking pan with nonstick spray coating. Pour batter into pan,
spreading evenly. Bake according to package directions. Cool slightly on a wire
rack.

To serve, cut into small slices or squares. Top each serving with some of the
Luscious Lemon Cream and remaining crystallized ginger. If desired, garnish with a
strip of lemon peel tied into a knot.

Makes 12 servings.

Luscious Lemon Cream: Stir together 1/3 cup lemon low-fat yogurt and 1/3 cup light
dairy sour cream in a small bowl. Cover and chill till serving time. Makes 2/3
cup.

Nutrition facts per serving: 181 cal., 5 g total fat (3 g sat. fat), 2 mg
cholesterol, 275 mg sodium, 31 g carbohydrate., 0 g dietary fiber, 4 g pro.

Food exchanges: 1 1/2 bread, 1 fat.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Gingered Flank Steak

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Main Dishes Beef

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1 1/2 pound lean beef flank steak
1/3 cup lemon juice
2 tablespoons honey
1 tablespoon low-sodium soy sauce
2 teaspoons grated gingerroot or
1 teaspoon ground ginger
2 cloves garlic -- crushed

Trim fat from beef steak. Cut both sides of beef into diamond pattern
1/8-inch deep. Place in shallow glass or plastic dish. Mix remaining
ingredients; pour over beef. Cover and refrigerate at least 8 hours,
turning occasionally.
Remove beef from marinade; reserve marinade. Spray broiler pan rack with
nonstick cooking spray. Place beef on rack in broiler pan. Broil with top
3 inches from heat 12 to 14 minutes, turning once and brushing frequently
with marinade, until desired doneness. Slice beef diagonally across grain
into thin slices. 4 SERVINGS.

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

NOTES : easy

* Exported from MasterCook *

Gingered Pumpkin Flans

Recipe By : Eating Well, November 1997


Serving Size : 6 Preparation Time :0:00
Categories : Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 cup granulated sugar -- plus 1/3 cup
1/3 cup water
2 large eggs
4 large egg whites
1 cup canned unseasoned pumpkin puree
1 teaspoon grated fresh ginger
1 teaspoon pure vanilla extract
3/4 cup 1% milk
3/4 cup evaporated skim milk

1. Preheat oven to 325�F. Put a kettle of water on to heat for the water bath.

2. In a small heavy saucepan, combine 3/4 cup sugar with 1/3 cup water. Bring to a
simmer over low heat, stirring occasionally until sugar melts. Increase heat to
medium-high and cook, without stirring, until caramel turns amber, 5 to 7 minutes.
(Watch so that it does not burn.) Carefully pour caramel into six 3/4-cup ramekins
and tilt to coat insides evenly. Set aside.

3. In a mixing bowl, whisk eggs, egg whites and remaining 1/3 cup sugar until
smooth. Add pumpkin puree, ginger and vanilla; whisk until smooth. Stir in 1% and
evaporated milks. Pour into prepared ramekins. Skim off any air bubbles.
4. Place a folded kitchen towel in a roasting pan. Place ramekins on towel. Add
enough boiling water to the pan to come halfway up the outsides of the ramekins.

5. Bake flans for 45 to 50 minutes, or until a knife inserted in their centers


comes out clean. Remove ramekins from water and let cool on a wire rack. Cover and
refrigerate until chilled, at least 2 hours. (Theflans will keep, covered, in the
refrigeratorfor up to 2 days.)

6. To serve, run a knife around the edge of each flan and invert into shallow
dessert bowls.

MAKES 6 SERVINGS.

220 calories per serving; 8 grams protein; 2 grams fat (0.8 gram saturated fat);
44 grams carbohydrate; 110 mg sodium; 74 mg cholesterol; 1 gram fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Gingery Grilled Salmon Salad

Recipe By : Eating Well, July/August 1997


Serving Size : 4 Preparation Time :0:00
Categories : Fish Main Dishes
Bbq & Grilling

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 cup nonfat plain yogurt
2 tablespoons finely chopped fresh ginger
2 cloves garlic -- finely chopped
2 tablespoons fresh lime juice
1 tablespoon freshly grated lime zest
1 tablespoon honey
1 tablespoon canola oil
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 1/4 pounds salmon fillet
--about 1-inch thick
--cut into 4 pieces
--skin on & pin bones removed
watercress & pickled ginger salad -- un-tossed
--see recipe
lime wedges for garnish

1. In a small bowl, whisk together yogurt, ginger, garlic, lime juice, lime zest,
honey, oil, salt and pepper. Place salmon in a shallow glass dish and pour
marinade over it, turning the salmon to coat on all sides. Cover and marinate in
the refrigerator for 20 to 30 minutes, turning once or twice.
2. Meanwhile, prepare a charcoal fire or preheat a gas grill. (Do not use a grill
pan-salmon will stick.)

3. Using a long-handled barbecue brush, coat the grill rack with oil. Place
salmon, skin-side up, on the grill. Cook for 5 minutes. Using 2 metal spatulas,
carefully turn the salmon pieces over and cook just until opaque in the center, 4
to 6 minutes longer. With 2 spatulas, remove salmon from the grill. Slip off the
skin.

4. Toss watercress salad with dressing and divide among 4 plates. Top with a piece
of grilled salmon. Garnish with lime wedges. Serve immediately.

Makes 4 servings.

325 calories per serving; 31 grams protein; 16 grams fat(1.9 grams saturated fat);
15 grams carbohydrate; 430 mg sodium; 78 mg cholesterol;1 gram fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Glazed Cornish Hens with Plums

Recipe By : Betty Crocker's Low-Fat


Serving Size : 4 Preparation Time :0:00
Categories : Main Dishes Game Birds

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 Rock Cornish hens -- cut lengthwise
1 in half and skinned
2 teaspoons vegetable oil
1/2 cup plum jam
1/4 cup chopped onion (about 1 small)
1 tablespoon chopped fresh or
1 teaspoon dried sage
2 tablespoons lemon juice
2 tablespoons low-sodium soy sauce
2 cups cooked brown rice -- hot
1 1/4 cups thinly sliced plums (about 2)

Heat oil in nonstick Dutch oven over medium-high heat. Cook hens in oil,
turning once, until brown on both sides. Mix remaining ingredients except
rice and plums; pour over hens. Heat to boiling; reduce heat. Cover and
simmer 50 to 60 minutes or until juices run clear. Remove hens; reserve
liquid in Dutch oven.
Spread rice on serving platter. Place hens on rice; keep warm. Add plums
to reserved liquid. Heat to boiling; reduce heat to medium. Cook
uncovered, stirring occasionally, until slightly thickened. Spoon sauce
over hens and rice. 4 SERVINGS (WITH 1/2 CUP RICE AND ABOUT 3 TABLESPOONS
SAUCE EACH).
- - - - - - - - - - - - - - - - - -

NOTES : difficult

* Exported from MasterCook *

Golden Glow Soup

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 4 Preparation Time :0:00
Categories : Soups & Stews

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon canola oil
1 onion -- chopped
2 cups peeled chopped carrots
1 1/2 cup peeled chopped sweet potato
--or yam
2 cups orange juice
3 cups nonfat chicken broth
salt and pepper -- to taste
1/4 cup low-fat sour cream
1/4 cup diced green onions

1. In large saucepan over medium heat, heat oil. Add onion and carrots; saute 3 to
4 minutes, stirring often, until glazed.

2. Add sweet potatoes, orange juice, chicken broth and salt and pepper; bring to a
boil. Reduce heat; simmer 25 to 30 minutes, or until vegetables are tender.

3. In a blender, puree soup and adjust seasoning. Divide among four bowls and top
each with 1 tablespoon sour cream and 1 tablespoon chopped green onion.

Per serving: About 191 cal, 12 g pro, 33g car, 5g fat, 19% cal from fat, 3 mg chol
430 mg sod, 4g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Golf Coast Scallops


Recipe By : Florida Cuisine Insert BH&G Magazine
Serving Size : 6 Preparation Time :0:00
Categories : Main Dishes Saut�ed & Stir-Fried
Seafood

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 pound fresh or frozen scallops
9 ounces refrigerated fresh spinach fettuccine
3 cups sliced fresh mushrooms
2 cups thinly sliced carrot
3/4 cup frozen orange juice concentrate -- thawed
3/4 cup cold water
2 tablespoons cornstarch
1 teaspoon instant chicken bouillon granules
1/4 teaspoon garlic powder
1 dash pepper
parsley
grapefruit sections -- optional
orange slice twists -- optional

Thaw scallops, if frozen. Cut any large scallops in half. Cook pasta according
to package directions, adding the mushrooms and carrots to the water with the
pasta. Drain and keep warm.

Meanwhile, in a medium saucepan stir together thawed concentrate, water,


cornstarch, bouillon granules, garlic powder, and pepper. Add scallops. Cook and
stir until mixture is thickened and bubbly. Cook and stir about 2 minutes more or
until scallops turn opaque.

Serve scallop mixture over pasta mixture. Sprinkle with snipped parsley and
garnish with parsley sprigs. If desired, garnish with grapefruit sections and
orange twists.

Makes 6 servings.

Nutrition facts per serving: 251 calories, 16 g protein, 45 g carbohydrate, 1 g


total fat (0 g saturated fat), 23 mg cholesterol, 2 g dietary fiber, 302 mg
sodium. Daily Values: 64% vitamin C, 116% vitamin A, 19% folate, 14% thiamine, 13%
riboflavin, 16% niacin, 21% iron, 20% potassium.

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

* Exported from MasterCook *

Golf Coast Scallops2

Recipe By : Florida Cuisine Insert BH&G Magazine


Serving Size : 6 Preparation Time :0:00
Categories : Main Dishes Saut�ed & Stir-Fried
Seafood

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 pound fresh or frozen scallops
9 ounces refrigerated fresh spinach fettuccine
3 cups sliced fresh mushrooms
2 cups thinly sliced carrot
3/4 cup frozen orange juice concentrate -- thawed
3/4 cup cold water
2 tablespoons cornstarch
1 teaspoon instant chicken bouillon granules
1/4 teaspoon garlic powder
1 dash pepper
parsley
grapefruit sections -- optional
orange slice twists -- optional

Thaw scallops, if frozen. Cut any large scallops in half. Cook pasta according
to package directions, adding the mushrooms and carrots to the water with the
pasta. Drain and keep warm.

Meanwhile, in a medium saucepan stir together thawed concentrate, water,


cornstarch, bouillon granules, garlic powder, and pepper. Add scallops. Cook and
stir until mixture is thickened and bubbly. Cook and stir about 2 minutes more or
until scallops turn opaque.

Serve scallop mixture over pasta mixture. Sprinkle with snipped parsley and
garnish with parsley sprigs. If desired, garnish with grapefruit sections and
orange twists.

Makes 6 servings.

Nutrition facts per serving: 251 calories, 16 g protein, 45 g carbohydrate, 1 g


total fat (0 g saturated fat), 23 mg cholesterol, 2 g dietary fiber, 302 mg
sodium. Daily Values: 64% vitamin C, 116% vitamin A, 19% folate, 14% thiamine, 13%
riboflavin, 16% niacin, 21% iron, 20% potassium.

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

* Exported from MasterCook *

Grandma's Polish-Style Roast Chicken

Recipe By : Eating Well, September 1997


Serving Size : 8 Preparation Time :0:00
Categories : Chicken Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 whole chickens
--3 1/2 to 4 pounds each
1 onion -- peeled and quartered
4 cloves garlic -- peeled
2 tablespoons sweet hungarian paprika
2 teaspoons salt
--plus more to taste
1 teaspoon freshly ground black pepper
--plus more to taste
14 1/2 ounces reduced sodium chicken broth -- defatted
1/3 cup vodka
2 tablespoons water
1 tablespoon cornstarch
3 tablespoons finely chopped fresh dill
2 tablespoons reduced-fat sour cream -- optional

1. Position oven rack in lower third of oven; preheat to 350�F. 2. Remove giblets.
Place hearts, necks and gizzards in roasting pan and reserve livers for another
use. With a sharp knife, remove excess fat. Dry insides with a paper towel. With
your fingers, loosen skin over breasts and thighs to make pockets, being careful
not to tear the skin. 3. In a food processor or blender, combine onion, garlic,
paprika, 2 teaspoons salt and 1 teaspoon pepper; puree until smooth. 4. Spread 1/4
cup onion puree in the bottom of a roasting pan. Place chickens in pan, at least 1
inch apart. Rub 1 tablespoon puree into each cavity and spread remaining puree
under skin. Tuck wings back and tie legs. 5. Roast chickens for 20 minutes.
Drizzle with 1/4 cup chicken broth and roast for 40 minutes more, basting with pan
drippings every 20 minutes. Tent chickens with aluminum foil and continue roasting
for 30 minutes, or until an instant-read thermometer inserted into the thickest
part of the thigh, away from the bone, registers 180�F and the cavity juices run
clear. 6. Transfer chickens to a platter and cover with foil to keep warm; leave
giblets in pan. 7. Pour pan juices into a bowl and chill in freezer for 10 minutes
to bring fat to the surface. Meanwhile, add remaining chicken broth and vodka to
roasting pan and bring to a boil over medium heat, scraping up any browned bits
adhering to the pan. Add any juices accumulated on chicken platter. 8. Skim off
fat from chilled pan juices. Add juices to roasting pan and return to a boil.
Strain juices through a fine sieve into a medium saucepan. Bring to a simmer over
medium heat. In a small bowl, blend water and cornstarch; whisk into simmering
gravy. Cook, stirring, until slightly thickened, about 1 minute. Whisk in dill and
sour cream, if using. Season with salt and pepper. 9. Carve chickens, discarding
skin. Serve with gravy.

Save leftover chicken and gravy for Moroccan Chicken Salad, if desired.

MAKES 8 SERVINGS.

205 calories per 3-ounce serving; 27 grams protein; 6 grams fat (1.7 grams
saturated fat); 5 grams carbohydrate; 735 mg sodium; 76 mg cholesterol; 0.5 gram
fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Greek Rice

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 6 Preparation Time :0:00
Categories : Rice & Grains Side Dishes
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup long grain rice
2 teaspoons olive oil
1 clove garlic -- minced
1 tablespoon snipped fresh thyme
--or 1 teaspoon dried thyme -- crushed
1 1/2 teaspoon snipped fresh rosemary
--or 1/2 teaspoon dried rosemary -- crushed
1/4 cup thinly sliced green onion
2 tablespoons finely chopped pitted kalamata olives
--about 7
2 tablespoons fresh lemon juice
1 whole olives -- optional
fresh thyme sprig -- optional

Combine rice, olive oil, garlic, 2 cups water, and 1/4 teaspoon salt in a medium
saucepan. Bring to boiling. Reduce heat. Cover and simmer 15 minutes or till rice
is tender and liquid is absorbed. Remove from heat; let stand, covered, for 5
minutes.

Stir in thyme, rosemary, onion, olives, and lemon juice. Garnish with whole olives
and a fresh thyme sprig, if desired.

Makes 6 servings.

Nutrition facts per serving: 135 cal., 3 g total fat (0 g sat. fat), 0 mg
cholesterol, 115 mg sodium, 26 g carbohydrate., 0 g dietary fiber, 2 g pro. Daily
Value: 10% iron.

Food exchanges: 1 1/2 bread, 1/2 fat.

Busted by Gail Shermeyer <4paws@netrax.net>.

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

* Exported from MasterCook *

Greek Split Pea Spread

Recipe By : Eating Well, November 1997


Serving Size : 40 Preparation Time :0:00
Categories : Appetizers Beans & Legumes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup dried yellow split peas -- rinsed
6 cloves garlic -- crushed and peeled
3 cups water
1 teaspoon salt
--plus more to taste
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
freshly ground black pepper -- to taste
2 tablespoons chopped fresh dill
--or parsley
1/4 cup chopped scallions

1. In a large saucepan, combine split peas, garlic and water. Bring to a boil,
skimming off any froth. Reduce heat to low, cover and simmer for 30 minutes.

2. Uncover and simmer, stirring often, until mixture has cooked down to a thick
puree, 10 to 20 minutes longer. Remove from heat and stir in 1 teaspoon salt.
Press plastic wrap on the surface and let cool.

3. Transfer pea mixture to a food processor. Add lemon juice and oil; process
until smooth. Adjust seasoning with salt and pepper. Scrape into a bowl and stir
in dill (or parsley). (The spread will keep, covered, in the refrigerator for up
to 4 days or in the freezer for up to 6 months.) Sprinkle with scallions and
serve.

MAKES ABOUT 2 1/2 CUPS.

20 calories per tablespoon: 1 gram protein; 0 grams fat; 3 grams carbohydrate; 54


mg sodium; 0 mg cholesterol: 1 gram fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Greek Turkey Burgers

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 4 Preparation Time :0:00
Categories : Sandwiches

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
nonstick cooking spray
1 pound ground turkey breast meat
4 pimiento-stuffed olives -- chopped
1 tablespoon dried parsley
1 teaspoon minced garlic
1/4 teaspoon cinnamon
1/8 teaspoon ground nutmeg
1/2 teaspoon salt
1/4 teaspoon pepper
4 tablespoons nonfat sour cream
4 pita bread rounds
1 small cucumber -- peeled and diced
1/4 cup crumbled feta cheese

1. Prepare grill according to manufacturer's instructions. Remove cooking rack


from grill and spray with cooking spray.
2. In medium bowl, combine turkey, olives, parsley, garlic, cinnamon, nutmeg, salt
and pepper. Shape into 4 burgers approximately 4 1/2 inches in diameter.

3. Grill burgers 5 minutes per side, until meat is no long pink in center.

4. Spread 1 tablespoon sour cream on each pita. Place cooked burger on bottom half
of each pita and top evenly with cucumber and 1 tablespoon crumbled feta cheese.
Fold over top half of pita and serve.

Per serving: About 382 cal, 31 g pro, 41 g car, 10 g fat, 24% cal from fat, 74 mg
chol, 784 mg sod, 3 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Greek-Style Beef Sandwich

Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G


Serving Size : 1 Preparation Time :0:00
Categories : Sandwiches Light Meals

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 thin slices cucumber
1/4 teaspoon snipped fresh mint or dash dried mint -- crushed
1 dash garlic powder
3 fresh spinach leaves
1 thin slice onion -- separated into
-- rings
2 ounces thinly sliced deli roast
1 thin slice tomato
1 whole wheat bun -- spilt
1 tablespoon plain fat-free yogurt

Toss together cucumber slices, mint, garlic powder, and dash pepper.

To assemble, layer spinach, onion, roast beef, cucumber mixture, and tomato on the
bottom half of the bun. Top with yogurt. Add the top of the bun. Makes 1 serving.

Nutrition facts per serving: 262 cal., 7 g total fat (3 g sat. fat), 51 mg
cholesterol, 300 mg sodium, 27 g carbohydrate., 4 g dietary fiber, 24 g pro. Daily
Value: 21% vitamin. A, 28% vitamin. C, 26% iron.

Food exchanges: 1/2 vegetable, 1 bread, 1 1/2 meat, 1 fat.

Busted by Gail Shermeyer <4paws@netrax.net>.


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

* Exported from MasterCook *

Green Herb Dip

Recipe By : Betty Crocker's Low-Fat


Serving Size : 16 Preparation Time :0:00
Categories : Appetizers Dips
Brunches & Entertaining

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 cup plain lowfat yogurt
1/4 cup cholesterol-free
reduced-calorie mayonnaise or
salad dressing
1/4 teaspoon salt
1/2 cup watercress leaves
1/2 cup fresh parsley leaves
1/4 cup fresh basil
1 green onion (with top) -- cut
into 1-inch pieces

Place yogurt, mayonnaise and salt in blender or food processor. Add


remaining ingredients. Cover and blend or process about 30 seconds,
stopping blender occasionally to scrape sides, until finely chopped. Cover
and refrigerate about 1 hour or until slightly thickened and chilled.
Serve with raw vegetables if desired. ABOUT 1 CUP DIP.

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

* Exported from MasterCook *

Green Split-Pea Soup

Recipe By : Low-Fat Meals, Woman's Day, 4/96


Serving Size : 1 Preparation Time :0:00
Categories : Soups & Stews Beans & Legumes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 pound green split peas
--picked over and rinsed
2 carrots
--cut into 1-inch pieces
1 leek
--white part only
--cut lengthwise in half
1 medium onion -- halved lengthwise
4 large garlic cloves -- peeled
1 sprig fresh thyme
--or 1/2 teaspoon dried thyme
1/2 teaspoon finely chopped fresh rosemary
- or 1/4 teaspoon dried rosemary --
crushed
1 bay leaf
1/4 teaspoon ground cardamom
salt -- to taste
ground black pepper -- to taste
fresh minced dill -- for garnish
--optional

1. In a soaked 4-quart clay pot or a Dutch oven, combine peas, carrots, leek,
onion, garlic, thyme, rosemary, bay leaf and cardamom. Pour in 6 cups of water.

2. Cover the pot and place in cold oven. Set oven temperature to 450�F; cook until
peas are soft, about 1 to 1 1/4 hours. Check soup by stirring, the peas should be
soft and mushy.

3. With a slotted spoon, remove the carrots, leek, onion, thyme sprig if used, and
bay leaf. Mash the soft garlic cloves into the soup. Season to taste with salt and
pepper. Garnish with dill. For a thinner soup, add vegetable broth.

Makes 10 servings. Preparation time: About 18 to 20 minutes. Cooking time: About 1


to 1 1/4 hours.

Per serving: About 176 cal, 12 g pro, 32 g car, 1 g fat, 5% cal from fat, 0 mg
cholesterol, 128 mg sod, 7 g fiber.

Reprinted with permission from "The Best of Clay Pot Cooking" by Diana Jacobi
(Collins Publishers San Francisco, 1995).

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Grilled Chicken Sausage

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 4 Preparation Time :0:00
Categories : Chicken Main Dishes
Sausage & Processed Meats

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 links gourmet chicken sausage
1 large onion -- chopped
2 green bell peppers -- chopped
2 red bell peppers -- chopped
2 garlic cloves -- crushed
1 cup tomato juice
2 teaspoons oregano
1 teaspoon basil
1/2 teaspoon thyme
rolls -- optional

1. In frying pan, stir-fry onion, peppers and garlic in a few spoonfuls of water,
stirring frequently. When vegetables are tender, add tomato juice, oregano, basil
and thyme.

2. Add sausage; marinate in the refrigerator at least 2 hours or overnight.

3. In frying pan, over medium-high heat, reheat vegetables, stirring constantly.

4. Prepare and heat grill, until coals turn gray, or follow directions for gas or
electric grill. Grill sausage at medium heat for about 5 minutes, or until browned
on the outside. Do not overcook.

5. Place each sausage on a roll and top with the heated vegetables.

Makes 4 servings. Preparation time: 12 - 15 minutes. Marinating time 2 hours or


overnight. Cooking time: 15 minutes.

Per serving: About 157 cal, 17 g pro, 12 g car, 4 g fat, 23% cal from fat, 65 mg
chol, 837 mg sod, 3 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Grilled Corn Salad With Black Beans & Rice

Recipe By : Eating Well, July/August 1997


Serving Size : 4 Preparation Time :0:00
Categories : Salads Beans & Legumes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2/3 cup short-grain brown rice
15 ounces black beans -- drained and rinsed
3 large ears corn -- husked
2 medium red onions
--cut into 3/8-inch-thick slices
1 green bell pepper -- cored
--and quartered lengthwise
1 small ripe avocado
1/2 cup hot tomato salsa
--preferably chipotle
1/2 cup fresh orange juice
1/3 cup fresh lime juice
3 tablespoons chopped fresh cilantro
1 tablespoon canola oil
3/4 teaspoon ground cumin
salt & freshly ground black pepper -- to taste
baked tortilla chips -- optional

1. In a large pot of boiling salted water, cook rice until al dente, 25 to 30


minutes. Drain and rinse. Place in a large bowl, toss with beans and set aside.

2. Meanwhile, prepare a charcoal fire or preheat a gas grill.

3. Using a long-handled barbecue brush, lightly oil the grill rack. Grill corn,
onions and bell pepper, turning frequently, until tender and charred, 10 to 12
minutes.

4. Cut kernels from cobs and add to reserved rice and beans. Dice bell pepper and
half of the onions; add to rice mixture. Place remaining onions in a mixing bowl.
Peel and dice avocado; add half to rice mixture and half to the bowl with sliced
onions.

5. In a small bowl, whisk salsa, orange juice, lime juice, cilantro, oil and
cumin. Season with salt and pepper. Toss 3 tablespoons of the salsa mixture with
sliced onions and avocado. Toss the rest with rice mixture.

6. Spoon rice mixture onto a serving dish and top with onion-avocado mixture.
Serve with chips, if desired.

Makes about 7 cups, for 4 main-course or 6 side-dish servings.

490 calories per main-course serving; 17 grams protein; 14 grams fat(1.8 grams
saturated fat); 82 grams carbohydrate; 135 mg sodium; 0 mg cholesterol; 12 grams
fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Grilled Creole Pork And Peppers

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 2 Preparation Time :0:00
Categories : Main Dishes Pork

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
nonstick cooking spray
4 banana peppers
--or 2 anaheim chilies
2 tablespoons tomato paste
2 teaspoons red-wine vinegar
1/2 teaspoon reduced-sodium
worcestershire sauce
1/2 teaspoon creole mustard
1/2 teaspoon fresh thyme leaves
--or 1/8 teaspoon dried thyme
1 butterflied pork chop -- 3/4 inch thick
--or boneless loin chop
--about 1/2 pound
1 teaspoon ground cajun seasoning
--blend for pork

1. Heat grill to low to moderate heat or set oven to broil. Spray rack or broiler
pan with nonstick cooking spray. Place peppers on grill or rack in broiler pan.
Grill 4 to 5 inches from heat about 4 minutes, turning several times, until skin
is blistered and charred. Place peppers in paper bag. Close tightly; let stand 15
minutes.

2. Mix tomato paste, 2 tablespoons water, vinegar, Worcestershire sauce, mustard


and thyme; set aside.

3. Remove peppers from bag. Peel; discard skin. Keep peppers warm.

4. Trim excess fat from pork chops. Slash outer edge of fat on pork 1/4 inch deep
to prevent curling. Rub both sides of pork with Cajun seasoning blend. Place pork
on rack or broiler pan. Grill pork 4 to 5 inches from heat about 4 minutes, until
seasoning browns; brush with tomato sauce. Grill 1 minute; turn. Grill 3 minutes
longer; brush with sauce. Grill 1 to 2 minutes longer. Heat remaining sauce to
boiling; serve over pork and peppers.

Note: You may use 1/2 teaspoon country-style Dijon mustard mixed with a dash of
prepared horseradish for the Creole mustard.

Makes 2 servings. Preparation time: 20 minutes. Cooking time: 20 minutes.

Per serving: About 528 cal, 30 g pro, 74 g car, 12 g fat, 20% cal from fat, 55 mg
chol, 139 mg sod, 4 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Grilled Halibut With Stewed Fresh Tomatoes

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 1 Preparation Time :0:00
Categories : Fish Main Dishes
Bbq & Grilling

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 halibut fillets -- skinned
--6 to 8 ounces each
salt -- to taste
freshly ground black pepper -- to taste
2 tablespoons olive oil
nonstick cooking spray
1/4 cup finely chopped red onion
1/2 teaspoon minced garlic
4 large ripe tomatoes -- peeled
--seeded and chopped
1/4 cup dry white wine
1/4 cup chopped flat-leafed parsley
1/4 cup chopped fresh basil

1. Prepare charcoal or gas grill or preheat broiler.

2. Season fillets with salt and pepper; brush on both sides with oil.

3. In large noncorrosive saucepan, heat cooking spray over medium heat. Saute
onion and garlic 1 minute; do not let onion brown. Add tomatoes and wine; simmer 2
to 3 minutes. Add parsley and basil; season with additional salt and pepper.
Remove from heat; cover to keep warm.

4. Grill or broil the halibut 3 to 4 minutes, until just cooked through. Place on
serving plates and spoon sauce over fillets.

Makes 4 servings. Preparation time: 15 minutes. Cooking time: 10 minutes.

Per serving: About 224 cal, 26 g pro, 11 g car, 8 g fat, 32% cal from fat, 36 mg
chol, 231 mg sod, 4 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Grilled Key West Shrimp With Citrus Stew

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 4 Preparation Time :0:00
Categories : Soups & Stews Seafood

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups pink grapefruit juice
2 cups orange juice
1/2 cup chopped red onion -- plus 2 tablespoons
--divided
2 teaspoons seeded and chopped jalapeno pepper
1/4 cup chopped cilantro leaves -- plus 1 teaspoon
--divided
1/4 cup brown sugar
1/2 teaspoon coarse salt
16 key west shrimp
2 medium red potatoes -- (up to 3)
--cut into 1/2-inch cubes
1 whole tomato -- cored and seeded
--diced into 1/2-inch cubes
1 pink grapefruit -- peeled
--cut into segments
1 orange -- peeled
--cut into segments

1. In small saucepan, bring juices, 1/2 cup onion, pepper, 1/4 cup cilantro
leaves, brown sugar and salt to boil. Reduce heat; simmer until liquid is reduced
by half about 5 to 10 minutes. Pour through fine strainer, reserving liquid. Chill
until cool.

2. Pour 2/3 of marinade over shrimp, reserving remaining marinade for stew. Let
shrimp marinate in covered container in refrigerator 1 to 2 hours. Marinade can be
prepared ahead of rime, and shrimp can marinate in refrigerator up to 48 hours
before cooking and serving.

3. Blanch potatoes about 4 minutes, until tender.

4. In saute pan, bring reserved marinade to boil. Add potatoes, tomato, the
remaining 2 tablespoons red onion and the remaining 1 teaspoon chopped cilantro.
Reduce sauce by three-quarters; add citrus segments.

5. While sauce is cooking, remove shrimp from marinade. Discard marinade. On char
broiler or grill top, grill shrimp about 2 minutes on each side. Serve shrimp on
bed of rice with stew ladled on top.

Makes 4 servings. Preparation time: 25 minutes. Marinating time: 2 hours. Cooking


time: 25 minutes.

Per serving: About 315 cal, 27 g pro, 53 g car, 3 g fat, 7% cal from fat, 173 mg
chol, 473 mg sod, 4 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Grilled Shrimp Kabobs

Recipe By : Low-Fat Meals, Vol. VI, #3


Serving Size : 6 Preparation Time :0:00
Categories : Seafood Bbq & Grilling
Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/3 cup worcestershire sauce
1/2 cup nonfat mayonnaise
1/2 cup lemon juice
2 cups clam juice
--or chicken broth
1 tablespoon brown sugar
1/4 cup fresh chopped cilantro
--or dill or basil or other herbs
--or 4 teaspoons dried herbs
1 1/2 pound large shrimp -- peeled and deveined
--or 1 1/2 pound large scallops
2 green bell peppers -- seeded
--cut into 1-inch squares
2 red bell peppers -- seeded
--cut into 1-inch squares
1 large spanish onion -- peeled
--cut into wedges
12 mushrooms
--stem ends trimmed
--wiped clean with moist paper towel

1. In oblong baking dish long enough to contain skewers, combine Worcestershire


sauce, mayonnaise, lemon juice, clam juice, brown sugar and herbs, stirring
briskly with fork to blend.

2. On 6 long or 12 small skewers, arrange shrimp or scallops alternately with


vegetables, ending with a mushroom to anchor (use 2 mushrooms if using long
skewers, one at each end). Place skewers in pan with marinade, cover and let stand
20 minutes, or refrigerate up to 2 days, turning often to coat all sides.

3. Prepare grill until coals turn gray, or follow directions for gas or electric
grill. Remove kabobs from marinade and drain, reserving marinade.

4. Cook kabobs over hot coals, about 4 minutes on each side, until seafood is
cooked but still tender and vegetables are lightly browned. Heat remaining
marinade in small saucepan on side of grill and spoon over skewers before serving.

Makes 6 servings. Preparation time: 20 minutes. Marinating time: 20 minutes.


Grilling time: 10 minutes.

Per serving: About 172 cal, 25 g pro, 17 g car, 2 g fat, 10% cal from fat, 173 mg
chol, 560 mg sod, 2 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Grilled Tomato Salad

Recipe By : Eating Well, July/August 1997


Serving Size : 4 Preparation Time :0:00
Categories : Salads First Course

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon extra-virgin olive oil
1 tablespoon fresh lemon juice
2 cloves garlic -- minced
1 serrano chile -- seeded and minced
3 dashes worcestershire sauce
1/4 cup chopped fresh basil
1 teaspoon kosher salt
--plus more to taste
1 teaspoon freshly ground black pepper
--plus more to taste
4 large vine-ripened tomatoes -- quartered
1/2 loaf crusty bread
--sliced or torn
--1/2 pound

1. Prepare a charcoal fire or preheat a gas grill.

2. In a medium bowl, whisk oil, lemon juice, garlic, chile and Worcestershire
sauce. Add basil and set aside.

3. Combine 1 teaspoon salt and 1 teaspoon pepper and sprinkle over tomatoes. When
grill is hot, sear tomato wedges, turning them frequently, until browned on all
sides, 3 to 4 minutes.

4. Toss tomatoes with reserved basil mixture. Season with salt and pepper. Divide
among 4 salad plates. Serve immediately with crusty bread.

Makes about 3 cups, for 4 appetizer servings.

225 calories per serving; 7 grams protein; 4 grams fat (0.5 gram saturated fat);
40 grams carbohydrate; 670 mg sodium; 0 mg cholesterol; 3 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Grilled Tomato Salad2

Recipe By : Eating Well, July/August 1997


Serving Size : 4 Preparation Time :0:00
Categories : Salads First Course

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon extra-virgin olive oil
1 tablespoon fresh lemon juice
2 cloves garlic -- minced
1 serrano chile -- seeded and minced
3 dashes worcestershire sauce
1/4 cup chopped fresh basil
1 teaspoon kosher salt
--plus more to taste
1 teaspoon freshly ground black pepper
--plus more to taste
4 large vine-ripened tomatoes -- quartered
1/2 loaf crusty bread
--sliced or torn
--1/2 pound

1. Prepare a charcoal fire or preheat a gas grill.

2. In a medium bowl, whisk oil, lemon juice, garlic, chile and Worcestershire
sauce. Add basil and set aside.

3. Combine 1 teaspoon salt and 1 teaspoon pepper and sprinkle over tomatoes. When
grill is hot, sear tomato wedges, turning them frequently, until browned on all
sides, 3 to 4 minutes.

4. Toss tomatoes with reserved basil mixture. Season with salt and pepper. Divide
among 4 salad plates. Serve immediately with crusty bread.

Makes about 3 cups, for 4 appetizer servings.

225 calories per serving; 7 grams protein; 4 grams fat (0.5 gram saturated fat);
40 grams carbohydrate; 670 mg sodium; 0 mg cholesterol; 3 grams fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Grilled Vegetable Salad

Recipe By : Womans Day Low-Fat Meals, Summer 97


Serving Size : 4 Preparation Time :0:00
Categories : Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
8 slices round crusty bread
--1 ounce each slice
3 garlic cloves
--peeled and halved
1 zucchini -- cut lengthwise
--in 1/4-inch-thick strips
1 large spanish onion -- cut
--in 1/4-inch-thick rings
1/2 pound large mushrooms -- stemmed
5 tablespoons balsamic vineger -- divided
1 teaspoon anchovy paste -- optional
1 tablespoon olive oil
1 teaspoon dijon mustard
1/2 teaspoon brown sugar
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 bell peppers -- halved and seeded
--of mixed colors
2 bunches arugula or watercress -- washed and dried

1. Preheat broiler, or prepare grill according to manufacturer's instructions. Rub


the bread with the cut sides of the garlic; reserve the garlic. Place bread on the
broiler or grill rack; broil or grill 6 inches from the heat for 1 minute per
side, or until lightly browned and crisp. Set aside. Leave broiler or grill on.

2. Rub a large bowl with the cut sides of the reserved garlic; discard garlic. Add
zucchini, onion and mushrooms to the bowl, sprinkle with 2 tablespoons of the
vinegar; toss to coat. Place zucchini, onion and mushrooms on the broiler or grill
rack; broil or grill for 10 minutes, turning frequently, or until vegetables are
lightly browned and crisp-tender. Rinse and dry the bowl.

3. In the same bowl, whisk together the remaining 3 tablespoons vinegar, the
anchovy paste, oil, mustard, sugar, salt and black pepper. Add zucchini, onion and
mushrooms; toss to coat.

4. Place pepper halves, cut-sides down, on broiler or grill rack and broil or
grill for 10 minutes, or until the skin is charred. Transfer peppers to a small
bowl, cover with plastic wrap and let stand 5 minutes. Transfer the peppers to a
cutting board, remove the skin and cut in 1-inch wide strips. Add pepper strips to
the zucchini miuture and toss to combine. Add arugula and toss again. Divide the
salad and toasted bread among four plates and serve.

Per serving: About 258 cal, 10 g pro, 44 g car, 6 g fat, 20% cal from fat, 0 mg
chol, 543 mg sod, 4 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Guacamole

Recipe By : Betty Crocker's Low-Fat


Serving Size : 35 Preparation Time :0:00
Categories : Tex-Mex Appetizers
Brunches & Entertaining Dips

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 cup lowfat cottage cheese
1 avocado -- peeled and cut into
fourths
3/4 cup finely chopped seeded tomato
-- (about 1 medium)
2 tablespoons chopped onion
2 tablespoons finely chopped cilantro
1 tablespoon lime juice
1 to
2 jalapeno chilies -- seeded and
finely chopped
1 tomatillo -- finely chopped
1 clove garlic -- finely chopped
1 Dash pepper

Place cottage cheese and avocado in blender or food processor. Cover and
blend or process on medium speed until smooth. Mix avocado mixture and
remaining ingredients. Cover and refrigerate at least 1 hour. Stir before
serving. ABOUT 2-1/3 CUPS DIP.

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

NOTES : easy

* Exported from MasterCook *

Guilt-Free Linguine Alfredo

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 6 Preparation Time :0:15
Categories : Pastanoodle Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 cup oil-purpose flour
1/4 teaspoon garlic powder
--or 2 garlic cloves -- minced
1/4 teaspoon pepper
14 1/2 ounces chicken broth
1/3 cup plain yogurt
6 cups hot cooked linguine
--about 12 ounces dry
--cooked without salt
6 tablespoons grated parmesan cheese -- divided
chopped fresh parsley

1. In medium saucepan, gradually mix broth into flour, garlic and pepper until
smooth. Over medium heat, cook 5 minutes, or until mixture boils and thickens,
stirring constantly.

2. Remove from heat. Stir in yogurt. Toss with pasta and 4 tablespoons cheese.
Sprinkle with parsley and remaining cheese.

Per serving: About 382 calories, 15g protein, 69g carbohydrate, 4g fat, 11%
calories from fat, 7mg cholesterol, 558mg sodium, 2g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>


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

* Exported from MasterCook *

Guilt-Free Linguine Alfredo2

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 6 Preparation Time :0:15
Categories : Pastanoodle Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 cup oil-purpose flour
1/4 teaspoon garlic powder
--or 2 garlic cloves -- minced
1/4 teaspoon pepper
14 1/2 ounces chicken broth
1/3 cup plain yogurt
6 cups hot cooked linguine
--about 12 ounces dry
--cooked without salt
6 tablespoons grated parmesan cheese -- divided
chopped fresh parsley

1. In medium saucepan, gradually mix broth into flour, garlic and pepper until
smooth. Over medium heat, cook 5 minutes, or until mixture boils and thickens,
stirring constantly.

2. Remove from heat. Stir in yogurt. Toss with pasta and 4 tablespoons cheese.
Sprinkle with parsley and remaining cheese.

Per serving: About 382 calories, 15g protein, 69g carbohydrate, 4g fat, 11%
calories from fat, 7mg cholesterol, 558mg sodium, 2g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>

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

* Exported from MasterCook *

Guilt-Free Linguine Alfredo3

Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5


Serving Size : 6 Preparation Time :0:15
Categories : Pastanoodle Main Dishes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 cup oil-purpose flour
1/4 teaspoon garlic powder
--or 2 garlic cloves -- minced
1/4 teaspoon pepper
14 1/2 ounces chicken broth
1/3 cup plain yogurt
6 cups hot cooked linguine
--about 12 ounces dry
--cooked without salt
6 tablespoons grated parmesan cheese -- divided
chopped fresh parsley

1. In medium saucepan, gradually mix broth into flour, garlic and pepper until
smooth. Over medium heat, cook 5 minutes, or until mixture boils and thickens,
stirring constantly.

2. Remove from heat. Stir in yogurt. Toss with