Betsy, NY (7:45:09 pm) :
Savory Salt Substitute
Recipe By : Reader's Diget Great Recipes for Good Health
1 tablespoon black pepper
1 tablespoon celery seeds
1 tablespoon onion powder
2 1/4 teaspoons cream of tartar
1 1/2 teaspoons garlic powder
1 1/2 teaspoons powdered orange peel
1 1/2 teaspoons arrowroot
1 1/2 teaspoons sugar
3/4 teaspoon sour salt (powdered citric acid)
1/2 teaspoon white pepper
1/2 teaspoon dill weed
1/2 teaspoon dried thyme -- crumbled
1/4 teaspoon plus a pinch of powdered lemon peel
1/4 teaspoon cayenne pepper
Place all the ingredients in a small electric coffee grinder, spice
grinder or blender. Grind for 10 seconds or until the mixture is fine.
Insert a funnel in the top of a a glass salt shaker, pour the mixture
into it and tap the funnel lightly to fill the shaker. Cover the rest of
the mixture tightly and store itin a cool, dark, dry place. makes about 1/2
cup.
Nutrition data per teaspoon: 6 calories, no fat, no cholesterol, 1 g
complex carbohydrates, 1 mg sodium.
- - - - - - - - - - - - - - - - - -
NOTES : Clipped from the Dallas Morning News. Note from clipping: This
recipe... will stay fresh for several months. Look for powdered citrus
peels on the spice shelf of the grocery store. Check fruit preservatives
for powdered citric acid.
Betsy, NY (9:09:37 pm) :
Date: Thu, 14 Apr 94 21:11:48 EDT
From: remainnlgt@aol.com
Subject: Recipe: Pasta w/ Spicy Broccoli Rabe and Raisins
Pasta with Spicy Broccoli Rabe and Raisins
(adapted from a NYT article by Molly O'Neill)
Ingredients:
2 bunches broccoli rabe (1 lbs each) ends tripped off and cut across into 1 inch peices
1 pound penne or whole wheat pasta
4 teaspoons veggie stock
6 tablespoons raisins
8 cloves garlic (peeled and minced)
4 tablespoons water
1/2 teaspoon dried red pepper flakes
2 teaspoons fresh lemon juice
2 teaspoons salt
freshly ground pepper
Bring a large pot of lightly salted water to the boil. Add the broccoli and
blanch for 1 minute. Drain and pat dry. Bring another large pot of slated
water to the boil. Add pasta and cook until al dente.
Meanwhile, heat 2 teaspoons of the veggie stock in a large nonstick skillet
over med. heat. Add the raisins and cooks, tossing frequently, until lightly
"toasted". Add the garlic and cook, stirring constantly for 30 seconds. Add
the broccoli, the water and the red pepper and cook until tender (about 5
min)
Drain the pasta and add teh broccoli, the remaining veggie stock, the lemon
juice, salt and peeper to taste. Toss combine. Divide about 4 plates and
serve
(adapted from the NYT Magazine, March 20 1994)
Betsy, NY (9:17:58 pm) :
Date: Fri, 15 Apr 94 17:33:43 EDT
From: Janice Price
Fat-Free Oatmeal Cookies
1 cup all-purpose flour
1 cup quick-cooking oats
1/2 c sugar
1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 tsp ground cinnamon
2 large egg whites
1/3 cup ml) corn syrup
1 tsp ml) vanilla
3/4 cup raisins
no-stick cooking spray (or whatever you choose to grease the pan)
In large bowl, combine flour, oats, sugar, baking powder, baking soda,
salt, and cinnamon. Add remaining ingredients, stirring until all
ingredients are moistened. Dough will be thick.
Drop dough by heaping teaspoonfuls onto baking sheet sprayed with
cooking spray (or whatever). Bake at 350F (180C) for eight to ten
minutes or just until set. Do not overbake (or they'll turn into
hockey pucks). Cool five minutes on baking sheet (at which point
they'll set up nicely), then remove to wire rack to cool.
Makes about 2 1/2 dozen cookies (depending on the size you like).
j-m, me (9:21:56 pm) : From Boston Globe 8/3/97
BROILED PORK CHOPS W/PARSLEY & GARLIC
1 cup chopped parsely leaves
3 cloves garlic, finely chopped
2 tablespoons grated lemon rind
2 tablespoons dijon mustard
salt & freshly ground pepper
4 thick pork loin chops, trimmed of fat
In a bowl, mix together the parsely, garlic, lemon rind, mustard, s&p. Make a pocket in the thick side of each
chop and add about 1 tablespoon of the mixture. cover the remaining mixture and refrigerate the chops & mixture
for at least ahalf a day.
Turn on the broiler. Broil the chops several inches from the element, turning often, for 10 minutes or until the
chops are nearly cooked. Near end of cooking, spread remaining mixture on the cooked chops and cook for one
half a minute.
Serve with steamed Jasmine rice.
Haven't tried this yet, but sounds like it fits tonights session!
Risa G., NJ (9:23:32 pm) : Here is one that I haven't made yet. Sounded good to me:
QUICK CHILI PASTA
Serves 4 to 6
Ingredients
8 oz. Medium Shells, Elbow Macaroni or other medium pasta
shape, uncooked
1 small onion, peeled and finely diced
1 12-oz. can corn, drained
1 jalapeŇo, cored and thinly sliced
1 tbsp. chili powder
1 tsp. cumin
2 cloves garlic, finely chopped
1 16-oz. can red kidney beans, rinsed and drained
1 12-oz. jar salsa
1/2 cup shredded low-sodium Cheddar cheese
1.Prepare pasta according to package directions. While pasta is
cooking, combine remaining ingredients in large pot and heat until
onion is cooked.
2.When pasta is done, drain well. Transfer to a serving bowl. Add
contents of pot and toss gently until well combined. Sprinkle
Cheddar on top and serve immediately.
3.*May be frozen. To reheat, thaw completely and heat in large
saucepan over medium-high heat until warmed through.
Risa G., NJ (9:32:23 pm) : This is another I haven't tried but I am a real snacker (especially between 3pm and 5pm):
Snacker Crackers
Ingredients
5 cups oyster crackers
1 tsp canola oil
1 tsp dry minced onion
1 tsp garlic powder
1 tsp onion powder
2 tsp dry dill weed
1 tsp dry parsley flakes
2 tsp water
1/3 cup non-fat yogurt
1/3 cup fresh shredded Parmesan cheese
Directions
Measure crackers into 9" x 13" baking dish; set aside. In a large teflon
coated skillet, heat oil to medium heat. Add dry onion and stir rapidly
with wooden spoon. Quickly add other spices, stirring constantly. Add
water; mix well.
Stir in yogurt until well blended. Add oyster crackers and stir mixture until
spices coat crackers. Spoon entire mixture back into cake pan. Sprinkle
Parmesan evenly over crackers. Bake at 275F for 6-8 minutes, stirring
occasionally. Bake until Parmesan is melted. Cool crackers thoroughly
and place them in covered container for storage.
Nutritional Analysis:
Yield:1 serving=1/2 cup
Per Serving:
127 Cal; 5g Fat
Vicki,La (9:33:15 pm) : here is a substitutoin chart I found
Date: 10 Sep 94 16:57:21 CDT (Sat)
From: arielle@taronga.com (Stephanie da Silva)
Subject: Low Fat Substitutions
Desserts:
Original ingredient Substitution Use for
3/4 cup whipping cream 2 egg whites Mousses
615 calories 10 calories bavarian creams
66 grams fat Trace fat
1 cup whipping cream 3/4 cup nonfat yogurt Biscuits
820 calories + 1/4 cup skim milk
88 grams fat 157 calories
Trace fat
1 cup whole milk 1 cup buttermilk Biscuits, cakes
150 calories 100 calories
8 grams fat 2 grams fat
8 ounces cream cheese 8 ounces part skim Cheesecakes
800 calories cheese
80 grams fat 340 calories
20 grams fat
4 ounces sour cream 4 ounces lowfat yogurt Cookies, cakes,
240 calories 72 calories frostings
24 grams fat 2 grams fat
3 whole eggs 3 egg whites + 1 yolk Cakes, custards
240 calories 110 calories
18 grams fat 6 grams fat
Mexican food lower fat replacements:
Bake instead of deep-frying, e.g. empanadas.
Barbecue or grill instead of pan frying.
Braise-deglaze chopped vegetables that are usually cooked in fat as the
foundation of many dishes, such as fillings for tamales and empanadas.
Broil instead of pan-frying to brown meats, fish and poultry. Broil to
char and cook chiles and other vegetables as an alternate to griddle-
roasting.
Broth-soften instead of frying. Briefly dip corn tortillas into hot
broth to make them flexible. Use broth instead of fat for refried beans.
Griddle-roasting or toasting is a standard Mexican cooking method that
intensifies flavors in foods. Tortillas are dry-toasted on a griddle.
Fresh ingredients with a fair amount of moisture such as tomatillos,
tomatoes and fresh chiles are places on a griddle over high heat and
turned often until surfaces are charred.
Steaming is integral to making tamales. It is also a very lean cooking
method to use for preparing vegetables, fish and poultry.
Water-crisp instead of frying to make crisp tortilla chips.
SueA, CA (9:36:09 pm) : { Exported from MasterCook Mac }
Scalloped Potatoes
Recipe By: So Fat Low Fat No Fat
Serving Size: 10
Preparation Time: 1:30
Categories: Casseroles Healthy And Hearty Potatoes
Amount Measure Ingredient Preparation Method
1/4 cup nonfat dry milk powder
2 cups skim milk
2 tablespoons light margarine
1/4 cup all-purpose flour
1/2 teaspoon salt
1/2 teaspoon pepper
1 3/4 pounds potatoes, pared and cut into 1/4-inch
slices (about 4 potatoes)
1 1/2 cups onions thinly sliced
3/4 cup shredded fat-free cheddar cheese
1/4 cup soft bread crumbs
Coat a 12 x 8-inch casserole with a vegetable oil cooking spray. Preheat the oven to 375 degrees F.
Dissolve the milk powder in the skim milk and set aside. Melt the margarine in a heavy pan; add the flour and stir
well. Cook over medium heat for 1 minute; it will be lumpy. Gradually add the milk, stirring constantly with a
wire whisk until thickened. Add the salt and pepper. Remove the sauce from the heat.
Spread 1/4 cup of the sauce in the prepared baking dish; add half each of the potatoes, onions, and cheese, and
spread with a layer of sauce. Repeat except for cheese. Cover and bake for 1 hour, or until the potatoes are tender.
Uncover and sprinkle with the remaining cheese and bread crumbs. Coat lightly with cooking spray. Bake an
additional 5 minutes.
CarolB,FL (9:36:23 pm) :
ANGELIC STRAWBERRY DESSERT
You can't have a potluck or family get-together without at least one of these layered desserts. Sugar-free
pudding mix, non-fat sour cream and reduced-calorie frozen whipped dessert topping shave the fat and
calories from this make-ahead confection. It's high in Vitamin C. Ann M. Cychosz of Manchester, Missouri
(near St. Louis), sent us the original dessert recipe.
1 1/2 cups skim milk
1 4-serving-size package sugar-free instant vanilla pudding mix
1 teaspoon vanilla
1 cup non-fat dairy sour cream
1 4-ounce container reduced-calorie frozen whipped dessert topping, thawed
1 teaspoon finely shredded orange peel
7 cups 1-inch angel food cake cubes (about 1/2 of an 8-inch purchased cake)
3 cups sliced strawberries
1 cup sliced strawberries
1. In a large mixing bowl, combine milk, pudding mix and vanilla. Beat with an electric mixer on low speed till
just
combined. Beat on medium speed for about 2 minutes more or till well mixed.
2. Fold in the sour cream, dessert topping and orange peel.
3. In an 8x8x2-inch baking dish or individual dessert dishes, layer half the cake cubes, half the 3 cups
strawberries
and half the pudding mixture. Repeat layers. Chill the dessert for at least 4 hours or overnight.
4. Just before serving, top with the remaining 1 cup of sliced strawberries. Makes 8 servings.
Nutrition information per serving of the dessert: 210 cal., 6 g. pro., 41 g. carbo., 2 g. total fat (.06 g. sat.
fat), 1 mg. chol., 1 g. fiber and 251 mg. sodium.
Cookie, NH (9:38:11 pm) : These are great especially if you use applesauce instead of oil. Yummy!
Spiced Carrot-Raisin Muffins
2 1/4 cups all purpose flour
3/4 cup firmly packed dark brown sugar
2 teaspoons double acting baking powder
1 teaspoons each baking soda, ground cinnamon, and ground nutmeg
1/2 teaspoon each salt and ground ginger
2 eggs, beaten
1/3 cup plus 2 teaspoons of vegetable oil, I use applesauce
2 tablespoons thawed frozen orange juice concentrate, no sugar added or 1
small orange about 6 ounces, peeled seeded and chopped.
1 1/2 cups shredded carrots
1/2 cup plus 2 tablespoons dark raisins
preheat oven to 350 degrees. Spray 12 2 1/2 in muffin pan cups with
nonstick spray ( I use paper liners)
In large mixing bowl combine flour, sugar, baking powder, baking soda,
cinnamon, nutmeg, salt and ginger., mixing thoroughly. In small bowl mix
together eggs, oil or applesauce,and juice concentrate or chopped orange until
well blended; pour into dry ingredients and using a fork stir until mixture is
moistened. Stir in carrots and raisins.
Spoon an equal amount of batter into each cup ( each will be about 2/3 full)
Bake for 25-30 minutes until muffins are brown and a toothpick, inserted in
center, comes out clean. Remove muffins to wire rack and let cool. Makes
12 servings, one muffin each.
245 calories each 4 gm protein, 8 gm fat, 40 gm carbohydrate, 67 mg
calcium, 253 mg sodium, 46 mg cholesterol,
I donít add the salt* donít need it!
Fat goes down considerably if you use applesauce.
Vicki,La (9:38:21 pm) : Rosie's Pizza Dough
.75 c lukewarm water
1 tsp honey
1 tbs dry active yeast
1.5 c Semolina flour
.5 tsp salt
1 tsp olive oil
.5 c cornmeal
Light vegetable oil cooking spray
Combine the water and honey in a medium stainless steel bowl. Sprinkle the
yeast on top and set aside for 20 minutes to proof, until bubbles form on the
surface.
Put the flour, semolina, and salt into the bowl of a food processor. Turn the
machine on and slowly add the yeast mixture through the feed tube. Process for
about a minute, until the dough ball froms, drizzling a little additional water
into the feed tube if necessary. Continue the process for another 2 minutes.
Rub the surface of a large bowl with olive oil. Transfer the dough ball and
rool it into the oil to coat. Cover with a towel and set the bowl aside in a
warm place until the dough ball has doubled in size, about 1 hour.
Preheat the oven to 400 degrees.
Remove the dough to a work surface that has been dusted with the cornmeal and
roll out evenly to a thickness of .25 inch. Cut out 8 5.5 inch circles, using
a sharp knife and a saucer.
Spray a cookie sheet 3 times with the vegetable oil to coat. Put the pizza
crusts onto the sheet. Bake for 3-5 minutes, until golden. Remove the baked
crusts from the oven and add the topping variation of your choice.
Makes 8 individual pizza crusts.
fat=0.9
cal=100
Rosie's Pizza Sauce
1 tbs tomato paste
1 c. tomato puree
.128 crushed red pepper flakes
2 tsp dried oregano
2 tsp dried basil
2 tsp dried thyme
Combine all ingredients in a small saucepan and cook over low heat for about 15
minutes, until the sauce thickens.
Makes .5 c sauce
fat=0.1
cal=18
SueA, CA (9:41:02 pm) : { Exported from MasterCook Mac }
Slim Pesto Sauce
Recipe By: Light & Spicy Cookbook
Serving Size: 4
Preparation Time: 0:00
Categories: Healthy And Hearty Italian Pasta Sauces
Amount Measure Ingredient Preparation Method
3/4 cup chicken broth,skimmed of fat
1/2 cup fresh basil loosely packed
3 cloves garlic peeled
1/4 cup grated parmesan cheese
1 tablespoon olive oil
Salt and pepper to taste
Heat broth to boiling. Combine all ingredients in an electric blender or food processor; process until basil and
garlic are minced. (or use a mortar and pestle: mash basil and garlic together, then mix with remaining
ingredients.) Serve tossed with hot drained pasta.
Notes: Tried & True
SueA, CA (9:43:54 pm) : { Exported from MasterCook Mac }
Creamy Pesto Sauce
Recipe By: Light & Spicy
Serving Size: 4
Preparation Time: 0:00
Categories: Healthy And Hearty Italian Pasta Sauces
Amount Measure Ingredient Preparation Method
1/2 cup part-skim ricotta cheese
1/3 cup water
1/2 cup fresh basil loosely packed
1/4 cup grated parmesan cheese
dash white pepper
3 cloves garlic peeled
salt and pepper to taste
Blend all the ingredients in an electric blender or food processor until smooth. Serve tossed with hot drained
pasta.
Notes: 75 calories per serving
Vicki,La (9:44:00 pm) : Mango Fruit Parfait
2 c. cubed mango (2 mangoes)
24 strawberries, hulled
.25 c freshly squeezed orange juice
1 c. peeled and sliced kiwi (4 kiwis)
12 raspberries
Combine all mangoes and orange juice in a blender and puree until smooth.
Slice 20 of the strawberries, leave 4 whole. Line the bottom of 4 balloon wine
glasses with the sliced strawberries. Pour a think layer of mango puree over
each to cover. Reserving 4 kiwi slices, layer the rest on top of the puree.
Divide the remainder of the mango puree among the glasses. Top each with a
slice of kiwi surrounded by raspberries. Make a slit in each of the whole
strawberries and position 1 on the rim of each glass.
Cover the parfaits with plastic wrap and refrigerate for 15 minutes.
Serves 4
fat=0.8
Cal=139
Vicki,La (9:47:27 pm) : Sweet Potato Tart
For the Crust:
Light vegetable oil cooking spray
.5 c graham cracker crumbs
1 tsp ground cinnamon
1 large egg, white only
For the filling:
4 medium baked sweet pototoes, peeled
6 large eggs, white only
.25 tsp ground nutmeg
.25 tsp gound cloves
.25 tsp ground allspice
.25 tsp ground ginger
2 tsp pure vanilla extract
5 tbs pure maple syrup
1 tbs honey
6 oz light cream cheese
.25 c freshly squeezed orange juice
Preheat oven to 350.
Spray a 12 inch tart 3 times with vegetable oil to coat. Combine all the
remaining ingredients for the crust in the bowl of a food processor. Pulse 5
times. Transfer the mixture to the prepared pan and pat to cover the bottom
evenly. Place sweet potatoes in a large mixing bowl and mash them with a fork.
Add the egg whites, nutmeg, cloves, allspice and ginger. Whisk to blend. Add
all the remaining filling ingredients. Continue to whisk until smooth. Pour
the filling into the crust. Bake for 30-45 minutes, until the center of the
tart if firm and not sticky to the touch. Transfer the pan to a rack and allow
the tart to cool for 30 minutes, then refrigerate for 1 hour.
Serves 12
Fat=3.8
Cal=141
Mango Fruit Parfait
SueA, CA (9:47:32 pm) : Mock Sour Cream
from So Fat Low Fat No Fat
1 cup nonfat cottage cheese
2 tablespoons fat-free mayonnaise
Juice and grated zest of 1/2 lemon
1/4 cup skim buttermilk
Blend all ingredients together until smooth.
Risa G., NJ (9:48:28 pm) : Low Fat Stir Frying:
Pasta Peanut Stir Fry
Serves 4
INGREDIENTS
1 pound Linguine, Spaghetti or Thin Spaghetti, uncooked
1 tsp. vegetable oil
4 medium carrots, cut julienne
1/2 tsp. hot red pepper flakes
1 bunch scallions, sliced diagonally into 1/2-inch lengths
1 large cucumber, peeled, cut julienne
Sauce:
3 tbsp. smooth peanut butter
1/3 cup lime juice
1/4 cup low-sodium soy sauce
1/4 cup low-sodium, defatted chicken broth
Black pepper to taste
1. Prepare pasta according to package directions; drain and transfer to a
serving bowl. Warm 1 teaspoon vegetable oil in a large non-stick wok or
skillet over high heat. Add the carrots and stir-fry for 2 to 3 minutes
until tender. Add the red pepper flakes, cucumbers and scallions to the
wok or skillet. Stir-fry for 2 minutes.
2. Add all the sauce ingredients to the wok or skillet. Season with
pepper. Bring to a boil. Pour the vegetables over pasta. Toss well and
serve immediately.
(sometimes chinese food can be very high in fat.)
Vicki,La (9:51:43 pm) : I never tried this but it did look interesting
Grilled Vegetable Sandwich
For the dressing:
1 c plain nonfat yogurt
3 tbs dijon-style mustard (or french)
Freshly ground black pepper to taste
2 tbs nonfat cottage cheese
.33 tsp Tabasco sauce
2 tbs minced shallot (1 small shallot)
1 clove garlic, minced
1 tsp freshly squeezed lemon juice
Place all ingredients in blender and blend until smooth. Rerigerate, use as
mayo on sandwich.
fat=0.5
calories=32 for 4 tbs.
For the sandwich:
1 small eggplant, trimmed and cut in .25 inch rounds
1 medium yellow squash, trimmed and cut into .25 inch rounds
1 medium zucchini, trimmed and cut in .25 inch rounds
3 tsp Italian dressing
.125 tsp cayenne pepper
Light vegetable oil cooking spray
2 roasted bell peppers
2 pizza dough baguettes
1 large tomato, cored and sliced
Freshly ground black pepper to taste
2 tbs chopped jalapeno pepper (1 large pepper)
8 fresh basil leaves
8 arugula leaves
Preheat broiler.
Arrange the eggplant, yellow squash, zucchini and onion (there isn't any
mention of onion in the list of ingredients) in a single layer on a cookie
sheet. Sprinkle with Italian seasonings and cayenne pepper over all of the
rounds. Spray the vegetable oil over to coat lightly. Broil the vegetables
for about 5 minutes, until brown, turn the rounds ovr, and brown the other
side. Remove the cookie sheet, leaving the broiler on.
Quarter the roasted bell peppers.
Cut each of the baguettes in half lengthwise and scoop out the soft inner
dough. Place them onto the broiler rack and toast for 2 minutes per side.
Put a few slices of tomato into the well the bottom of each baguette. Dust
with black pepper and jalapeno pepper.
Place 4 basil leaves, 4 arugula leaves and 4 pieces of roasted pepper onto each
baguette. Layer slices of eggplant, yellow squash, zucchini and onion. Coat
the inside of the remaining half of each baguette with the dressing and place
it on top of the vegetables. Cut each baguette into 3 sandwiches.
Serves 6
Fat=3.2
Cal=258
Betsy, NY (9:52:33 pm) :
Date: Wed, 04 May 1994 16:19 EDT
From: MLAPLANT.OFS@sph.harvard.edu (Laplante, Michelle)
From the Food section in the Boston Globe (5/4/94)
CREAMY RANCH DRESSING
1/2 cup 1% cottage cheese
1/3 cup skim-milk buttermilk
1 small garlic clove, put through a press
1 Tablespoon grated Parmesan cheese
2 Tablespoons chives, finely snipped
salt, optional
pepper to taste
Place all the ingredients in the bowl of a food processor fitted
with the steel blade. Process until smooth. Makes about 3/4 cup.
CREAMY CUCUMBER AND MINT DRESSING
Firm, small-seeded European cucumbers work best in this dressing. If
your cucumbers have large seeds, remove them before dicing.
1/2 cup nonfat plain yogurt
1/4 cup skim-milk buttermilk
3 Tablespoons nonfat mayonnaise
1/3 cup peeled European cucumber, finely diced
1 Tablespoon fresh mint, finely snipped
Salt, optional
Pepper to taste
In a small bowl, stir ingredients together until evenly blended.
Spoon over greens. Makes about 1 cup dressing.
Risa G., NJ (9:54:46 pm) : This one sounds good to me. I am a pasta maniac (in fact that is what I had for dinner
tonight.):
Gazpacho Pasta with Cannelini Beans
1 lb. elbow macaroni, uncooked
3 large, ripe tomatoes, finely diced
2 medium cucumbers, peeled, seeded and finely diced
1 medium red onion, diced
2 c. vegetable or tomato juice
1 T. worcestershire sauce
3 T. red wine vinegar
1 16 oz. can cannelini beans, drained and rinsed well
3 T. chopped fresh parsley
salt and pepper to taste
Prepare pasta according to directions. Drain and rinse under cold water.
In a large bowl, stir together remaining ingredients.
Serve.
SueA, CA (10:02:57 pm) : { Exported from MasterCook Mac }
Turkey with Chipotle Sauce
Recipe By: Yoplait Great New Tastes with Yogurt and me
Serving Size: 4
Preparation Time: 0:00
Categories: Healthy And Hearty Poultry
Amount Measure Ingredient Preparation Method
2 teaspoons vegetable oil
1 pound boneless turkey (breast, cutlets ,or tenderloin)
1 medium tomato seeded and chopped
2 tablespoons green onion tops sliced
1/2 cup Yoplait Fat Free plain yogurt
2 tablespoons green onions chopped
1 tablespoon* canned chipotle chilies in adobo sauce, drained, seeded,
chopped
2 tablespoons creamy peanut butter
1/8 teaspoon salt
*original says 1 to 2 tablespoons chipotle but 2 is very spicy for me.
Prpeare Chipotle Sauce: Place yogurt, chopped green onion, chipotle chilies, peanut butter, and salt in blender.
Cover and blend on medium speed about 20 seconds or until well blended. Heat sauce over low heat, stirring
occasionally, until hot; keep warm.
Prepare turkey: Cut turkey into pieces about 1/4 to 1/2-inch thick (can leave in slices or in small bite-size pieces);
salt and pepper, to taste. Heat oil in 10-inch nonstick skillet over medium-high until hot. Cook turkey in oil 8 to
10 minutes, turning once, until no longer pink in center. Arrange turkey on serving place. Top with sauce.
Sprinkle with tomato and sliced green onion tops
Notes: Spicy Dish! Tried & True
Risa G., NJ (10:03:48 pm) : Carol, here is a vegetarian recipe. No starch:
Caribbean Flavored Tofu
Ingredients
1 medium onion, chopped
3 scallions, chopped
2 chiles, chopped, seeded
2 garlic cloves, minced
1 tbsp 5 spice powder
1 tbsp allspice
1 tbsp coarse black pepper
1 tsp thyme
1 tsp ground nutmeg
1 tsp salt
1/2 cup soy sauce
1 tbsp olive oil
3 pounds firm tofu
Directions
In a food processor, combine the onion, scallion, chiles, garlic, five spice powder,
allspice, black pepper, thyme, nutmeg, and salt. Process into a coarse paste.
With the machine still running, add the soy sauce and oil until combined. Pour the
marinade into a large shallow dish.
Slice the tofu blocks into 1/2 inch thick slabs (slice it lengthwise for long slices). Add
the tofu to the marinade and coat well. Cover and refrigerate for 2-4 hours.
Fire up your barbecue grill. Grill the tofu on a well oiled grill. Cook until browned on
the outside and firm to touch (10-15 minutes). Make sure not to flip too soon, or you
may break the tofu. Transfer to a serving platter and serve.
*You can also roast the tofu in an oven (on 500F) until well browned and firm.
SueA, CA (10:08:23 pm) : Honey Mustard Dressing
from So Fat Low Fat No Fat
(0 grams of fat)
1/2 cup lemon juice
1/4 cup honey
2 tablespoons prepared mustard
1 teaspoon salt
1/2 teaspon paprika
2 cloves garlic, chopped very fine
2/3 cup water
Mix all the ingredients and shake well. Store in a covered container at least 1 hour before serving.
Vicki,La (10:09:02 pm) : Meal-Master (tm) v8.02
Title: CHICKEN DIJON PASTA SALAD
Categories: Salads, Diabetic, Pasta
Yield: 4 servings
4 oz Rotini; uncooked
8 oz Plain low fat Yogurt
1/3 c Wheat germ
3 tb White wine vinegar
1 tb Dijon mustard
1/8 ts Black pepper
1 c Chicken breast, cooked and
-diced
3/4 c Broccoli flowerets; diced
1/2 c Tomato; chopped & seeded
1/3 c Red onion; chopped
Cook pasta according to package directions.
In medium bowl, combine yogurt, wheat germ, vinegar, mustard and
pepper; mix well. Add pasta and remaining ingredients: toss to
coat. Serve immediately or chill before serving. Sprinkle with
additional wheat germ before serving.
1/4 salad: Cal: 260; Cho: 35mg; Car: 34g, Pro: 22g;
Food Exchange per serving: 1 LEAN-MEAT EXCHANGE; + 1
VEGETABLE EXCHANGE; + 1 STARCH EXCHANGE
Betsy, NY (10:12:28 pm) :
Eggplant Tomato Sauce For Pasta
Recipe By : More Lean and Luscious Cookbook
Serving Size : 4 Preparation Time :1:00
Categories : Pasta Salad Dressings And Sauces
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 C Eggplant -- peeled,in 1/4"pieces
1 16 Oz. Can Tomatoes,Undrained -- cut into chunks
1 8 Oz Can Tomato Sauce
1/2 C Onions -- chopped
1/2 C Green Pepper -- chopped
1 Tsp Oregano
1 Tsp Basil
1/8 Tsp Garlic Powder
Salt And Pepper -- to taste
1 tsp Sugar
In large saucepan, combine all ingredients. Bring to a boil over medium heat. Reduce heat to low.
Simmer uncovered, 1 hour, until thickened. Stir occasionally while cooking.
SueA, CA (10:16:20 pm) : { Exported from MasterCook Mac }
Skinny Spinach Dip
Recipe By: Yoplait Great New Tastes
Serving Size: 56
Preparation Time: 0:00
Categories: Appetizers
Amount Measure Ingredient Preparation Method
1 container plain yogurt (Yoplait Fat Free) 16 ounces about 2 cups
1/2 cup reduced fat mayonnaise or salad dressing
1 teaspoon ground mustard
1 teaspoon salt
1 teaspoon sugar
2 green onions chopped
1 package frozen chopped spinach (10 ounces) thawed, well drained
1 can water chestnuts (8 ounces) drained chopped
Assorted raw vegetables, crackers, or uncut loaf of
bread
Mix yogurt, mayonnaise, mustard, salt and sugar in medium bowl. Stir in onions, spinach and water chestnuts.
Serve with vegetables or crackers. Or spoon into hollowed-out loaf of bread, and serve with bite-size pieces of
bread. Cover and refrigerate and remaining dip. About 3 1/2 cups dip
Betsy, NY (10:18:25 pm) :
Title: No-Oil Vinaigrette
Categories: dressings, eat-lf mailing list, soups, vegan, vegetarian
Yield: 1 serving
2 ts dijon mustard; grainy style
Freshly ground black pepper
1 ts fresh basil; finely chopped
1 tb shallots; finely chopped
1 tb chopped parsley
1/2 c raspberry vinegar
1/2 c fresh lemon juice
salt; to taste
Put all ingredients in food processor and process until well blended.
Season to taste. Makes about 1
Betsy, NY (10:19:40 pm) :
Title: Spicy Vegetable Vinaigrette
Categories: sauces/dips, vinaigrette
Yield: 4 servings
3 tb water
2 tb extra-virgin olive oil
1/3 c balsamic vinegar
2 tb finely chopped onion
2 tb finely chopped green onions
2 tb finely chopped squash
2 tb finely chopped zucchini
2 tb finely chopped fresh parsley
1/4 ts salt
1/4 ts crushed red pepper
1/8 ts black pepper
Combine all ingredients in a small bowl; stir well. Let stand at room
temperature at least 1 hour. Yield: 1 cup (serving size: 1/4 cup).
Betsy, NY (10:24:12 pm) :
Pumpkin Soup
Recipe By : The Healing Foods Cookbook, Prevention Mag, Rodale Press
Serving Size : 4 Preparation Time :0:00
Categories : Quick & Simple Ideas Soups & Stews
1 large onion -- minced
2 cups nonfat chicken broth -- or vegetable broth
1 1/2 cups pumpkin -- cooked and pureed or canned pumpkin
1/2 teaspoon dried oregano
1/4 teaspoon hot pepper sauce -- or more, to taste
1/4 cup pumpkin seeds, roasted -- optional
In a 2-quart saucepan, cook the onions in 2 Tbsp of the stock until limp. Add the remaining stock, pumpkin,
oregano, and hot-pepper sauce. Simmer for 15 minutes.
Serve sprinkled with pumpkin seeds.
Betsy, NY (10:25:07 pm) :
Pumpkin Soup info:
Per serving: 49 Calories; 1g Fat (12% calories from fat); 7g Protein; 8g Carbohydrate; 0mg Cholesterol; 260mg
Sodium Food Exchanges: 1/2 Starch/Bread; 1/2 Lean Meat; 1/2 Vegetable
Vicki,La (10:26:44 pm) : Meal-Master (tm) v8.02
Title: SWEET POTATOES AND BROCCOLI
Categories: Vegetables, Diabetic
Yield: 1 serving
1 md Sweet potato
1/2 c ;water
1 c Fresh broccoli; chopped
1/2 c Cottage cheese, low fat
1 tb Sesame seeds
Dice the sweet potato and cook in the 1/2 c water covered until
almost done. Add the broccoli and cook until tender. You may
need to add more water. Add to hot vegetables the cottage cheese
and sesame seeds and toss until blended.
1 serving = 362 cal; 2 meat, 2 veg, 2 bread, 1 fat
Protein 22gm, fat 4g, carbo 48gm
From "Vegetarian Cooking for Diabetics"
Betsy, NY (10:27:44 pm) :
Chicken Ratatouille Stew
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Crockpot
4 boned and skinned chicken breast halves -- cut in 1" cubes
1 Jar spaghetti sauce -- (30 ounces)
1 medium Eggplant -- peeled and chopped
2 Tomatoes -- chop coarse
2 small Zucchini -- slice
1 Green bell pepper -- 1" pcs
1 large Onion -- chop
3 Cl garlic -- mince
1 teaspoon basil leaves
1 teaspoon oregano
In large bowl, combine all ingredients; mix well. Pour into 3-1/2 to 4 qt crockpot. Cover; cook on LOW for 8 to
10 hours or until chicken is tender and no longer pink. 300 cal; 9 gr fat; 27% fat. Source: Country Casseroles &
One-Dish Meals, Pillsbury.
Vicki,La (10:28:10 pm) : RAISIN BARS
Categories: Cookies, Fruits, Diabetic, Holiday, Vegetables
Yield: 16 servings
1 c Raisins, dark or golden
1/2 c Unsweetened Apple Juice
1 c Whole Wheat Flour
1/2 ts Baking Soda
1 ts Baking Powder
1 ts Ground Cinnamon
1/4 ts Ground Nutmeg
1/4 ts Ground Cloves
1 Egg
2 tb Vegetable Oil
Orange Rind; grated
In a saucepan, combine the raisins and apple juice. Bring to a
boil and cool.
Meanwhile, mix the flour, baking soda, baking powder, cinnamon,
nutmeg, cloves, egg and vegetable oil together. Add the raisin
mixture and blend thoroughly.
Spread the mixture into a lightly-oiled 8-inch-square pan.
Sprinkle on the grated orange rind.
Bake in a 350-degree oven for 30 to 40 minutes.
Cool in the pan on a wire rack and cut into bars. Makes 16
One Bar = Calories: 76, Carbohydrates: 14, Protein: 2, Fat: 2,
Sodium: 47, Potassium: 109, Cholesterol: 17
Exchange Value: 1 Bread Exchange
Source: Holiday Cookbook, American Diabetes Association,
ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D.
Posted to rec.food.recipes, 6/22/95.
SueA, CA (10:29:49 pm) : I haven't tried this yet but plan to make this week.
Chilaquiles Casserole
4 eight-inch flour tortillas, cut into 1/2-inch strips
1 can (15 to 16 ounces) pinto beans, rinsed and drained
1 bottle (16 ounces) red or green salsa (about 1 3/4 cups)
2 cups shredded reduced fat Monterey Jack cheese (8 oz)
1/3 cup low-fat sour cream
1/3 cup Yoplait Fat Free plain yogurt
1 tablespoon chopped fresh cilantro or parsley
Heat oven to 350 degrees F. Spray a 2-quart casserole or 8-inch springform pan with nonstick cooking spray.
Layer half the tortilla strips in bottom of casserole. Top with beans, half of the salsa and 1 cup of the cheese.
Repeat with remaining tortilla strips, salsa, and cheese. Bake uncovered about 30 minutes or until cheese is melted
and golden brown. Mix sour cream, yogurt and cilantro. Top each serving with sour cream mixture.
6 servings. 325 calories per serving 10 grams of fat.
Candy,VA (10:36:00 pm) : Low Fat Bean Dip
1 can black beans
1 can chile beans
1 can your choice beans (chick peas, or whatever)
Mix in low sod salsa
Minced onion and garlic
Microwave and serve with baked tortilla chips
From my sister-in-law, the home ec pro
SueA, CA (10:57:25 pm) : Raspberry Vinaigrette
(from Cooking Light)
1/4 cup fresh orange juice
2 tablespoons plus 1 teaspoon water
2 tablespoons red wine vinegar
2 tablespoons raspberry vinegar
1 1/2 tablespoons minced fresh chives
2 teaspoons olive oil
1/2 teaspoon dried whole dillweed
1/4 teaspoon pepper
Combine all ingredients in a small jar; cover tightly, and
shake vigorously to blend. Chill thoroughly. Serve vinegar mixture with salad greens. Yield: 3/4 cup (10 calories
per tablespoon)
kathy-idaho (11:17:12 pm) : Low Fat Fruit Salad
1 container of low fat or nonfat yogart
Mix well. Add freshly squeezed orange
juice, 1 pkg. nutrasweet, mint, and crushed
strawberries. Pour over melon, watermelon
cherries, grapes, and bananas.
Betsy, NY (11:17:19 pm) :
No-Bake Cherry Custard Cake
Recipe By : Associated Press
Serving Size : 12 Preparation Time :0:00 Categories : Cherries Desserts
Healthwise
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 prepared 10" angel food cake
1 3/8 ounce pkg. sugar-free instnat vanilla pudding mix 1 1/2 cups milk, 2% lowfat
1 cup light sour cream
21 ounce can light cherry pie filling
Tear the cake into bite-size pieces. Press into an 11x7" baking dish. In a mixing bowl, combine the pudding mix,
milk and light sour cream. Beat until thickened, about 2 minutes. Spread over the cake. Spoon the cherry pie
filling evenly over the top of th cake. Chill thoroughly until serving time.
Serves 12.
Per serving; 184 calories, 9 mg. cholesterol, 3 g. fat, 319 mg. sodium, 4 g. protein.
MC formatting by bobbi744@sojourn.com
SueA, CA (11:23:13 pm) : { Exported from MasterCook Mac }
Crab Fettucine
Recipe By: Betty Crocker's Easy Low-Fat Cooking
Serving Size: 4
Preparation Time: 0:00
Categories: Healthy And Hearty Pasta
Amount Measure Ingredient Preparation Method
8 ounces fettucine uncooked
1 tablespoon olive or vegetable oil (flavored oil good)
1 clove garlic finely chopped
1/2 cup red bell pepper (about 1 small) chopped
2 teaspoons all-purpose flour
1 pound imitation crab meat cut up
1 1/2 cups evaporated skim milk
1/4 cup Parmesan cheese grated
1/4 teaspoon salt
1/8 teaspoon pepper
1/8 teaspoon ground nutmeg
Grated Parmesan cheese if desired
Cook and drain fettucine as directed on package. While fettucine is cooking, heat oil in 10-inch skillet over
medium heat. Cook garlic and bell pepper in oil about 2 minutes, stirring occasionally, until bell pepper is
crisp-tender. Stir in flour. Gradually stir in milk. Heat to boiling; reduce heat. Simmer uncovered until mixture
thickens.
Stir in crabmeat, 1/4 cup Parmesan cheese, salt, pepper and nutmeg into bell pepper mixture; heat through. Place
fettucine in serving bowl. Pour crab sauce over fettucine; toss well. Sprinkle with cheese.
Notes: Good quality freshly grated Parmesan gives more flavor for same calories as lesser Parmesans. 415
calories a serving 14% from fat
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