http://www.recipelink.com Betsy, NY (9:14:52 pm) :
From: gourmet@tpeaks.com (Sheryl Heller)
Newsgroups: alt.food.low-fat
Karen,
Try this yummy soup.
Curried Carrot and Apple Soup
2 tsp sunflower oil
1 Tbls mild curry powder
1-1/4 lbs carrots, chopped
1 large onion, chopped
1 tart baking apple, chopped
3-2/3 cups chicken broth
salt and black pepper
plain low fat yogurt and carrot curls, to garnish
1. Heat the oil and gently fry the curry powder for 2 -3 minutes.
2. Add the carrots, onions, and apple, stir well, then cover the pan.
3. Cook over very low heat for about 15 minutes, shaking the pan
occasionally until softened. Spoon the vegetable mixture into a food
processor or blender, then add half the broth and process until smooth.
4. Return to the pan and pour in the remaining broth. Bring the soup to
a boil and adjust the seasoning before serving in bowls, garnish with a
swirl of yogurt and a few curls of carrot.
Serves 4
Fat - 3.57 g
Saturated Fat - .43 g
Cholesterol - .4 mg
Fiber - 4.99 g
And it is low fat!
Sheryl
--
Sheryl Heller
Twin Peaks Gourmet Trading Post ...A cornucopia of pleasurable edibles
http://tpeaks.com
gourmet@tpeaks.com
or call toll free at 1-888-4TPEAKS (487-3257)
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Betsy, NY (9:25:30 pm) : From: rcox@UH.EDU (RH Cox)
Chocolate Cheesecake Mousse
32 oz carton plain nonfat yogurt
7 tablespoons sugar
or 10 packets sweet and low.
2 tablespoons cornstarch
1/3 cup unsweetened cocoa
1/4 to 1/2 teaspoon mint extract
1.2 teaspoon Rum extract
4 egg whites
1/4 teaspoon cream of tartar
1 - 1 1/2 cup oatmeal.
Drain yogurt overnight. Whip in sugar, constarch, cocoa, mint and rum
extrac=
t.
In seperate clean and dry bowl whip egg whites(make sure no yolks are
present) with cream of tartar util thye form stiff peaks. Take 1/3 of white
and mix into yogurt mixture. Carefully fold yogurt mixture into remaining
egg whites.
Line pie pan with oatmeal, and gently pour mixture in.
Bake 25-30 minutes in a 325=B0F oven.
Ralph
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Betsy, NY (9:31:01 pm) :
From: Carol Lee Lykins cllykins@tenet.edu
ONION AND BLACK-EYED PEA SALSA
1 lg. Texas sweet onion
1 c. cooked black-eyed peas(tastes good with pinto beans in place of the
peas)
1 can diced pimientos, drained
1 c. diced gree bell pepper
1/4 c. chopped jalapeno pepper
2 garlic cloves, minced
1/4 c. of italian salad dressing(a vinegar and sugar combination will work)
Salt to taste
Freshly ground black pepper
I have used chopped tomatoes instead of pimientos and this gives color
and a different flavor.
Combine in a medium bowl, cover and marinate in refrigerator overnight.
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Betsy, NY (9:39:52 pm) :
From: harper@tribeca.ios.com (Robin Carroll-Mann)
Skillet Sausage & Peppers
Recipe By : Robin Carroll-Mann
6 ounces turkey sausages, italian style
5 garlic cloves -- minced
1 green pepper -- sliced
1 sweet pepper -- sliced
1/2 medium onion -- chopped
12 ounces red potatoes -- sliced 1/4" thick
8 ounces stewed tomatoes
Tabasco sauce
1 teaspoon olive oil
In a large, no-stick skillet, brown the sausages until they are firm
enough to slice. Remove the sausages and slice; set aside.
Add oil to the skillet and heat over a medium-high flame. Add garlic,
and fry about 10-15 seconds. Add the vegetables and the partly-cooked
sausage, and fry, stirrring, until the potato slices begin to brown.
Add the tomatoes and a few drops of tabasco. Cover the skillet and
turn the heat down to low. Simmer until potatoes are tender, about 15
minutes.
- - - - - - - - - - - - - - - - - -
NOTES : Per serving: 363 calories, 11.8 g fat, 33.5% CFF
Diabetic exchanges: 2-1/2 medium fat meats, 1/2 fat,
2 carbohydrates, 1-1/2 vegetables
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Betsy, NY (9:48:31 pm) :
VEGETARIAN UNSTUFFED CABBAGE ROLLS
Yield: 4-6 servings
1/2 head cabbage
2 c cooked rice (I use brown rice)
1/2 c whole wheat couscous (uncooked)
1/4 c raisins
1/2 c fresh or frozen corn
1 16 oz can chopped tomatoes
1 12 oz can tomato sauce
1 tsp fresh lemon juice
1 TB brown sugar
1/4 tsp each: cardamom, coriander, curry, pepper and garlic powder
Pinch allspice
1/8 tsp ground cloves
Slice cabbage diagonally. Pour hot water over it to make it limp. Drain.
Mix rice, couscous, raisins and corn and set aside. Mix tomatoes with other
ingredients and spread in bottom of a large ceramic casserole dish lightly
coated with non-stick spray.
Cover with layers of the cabbage and the rice mixture. Top with the rest
of the tomato mixture and cover with foil. Bake at 325 degrees F for
30-45 minutes, until bubbly. Serve hot.
Natalie Frankel
natalie.frankel@mixcom.com
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Betsy, NY (9:52:18 pm) :
Apple Butter
Recipe By : Graham Kerr
Serving Size : 1 Preparation Time :0:00
Categories : Misc
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 medium Granny Smith apples -- or Winesap
1/4 cup unsweetened applesauce
1/4 cup water
1/8 cup raisins
1/4 cup brown sugar
1/8 teaspoon cinnamon
1 teaspoon lemon rind -- grated
dash ground cloves
dash ground allspice
1/4 teaspoon nutmeg -- freshly grated
Peel, core & slice apples.
Combine apples, juice, water & raisins. Bring to a boil. Cover & simmer
until apples are softened (about 1 1/2 hours). Process until
smooth & return to the saucepan. Continue to simmer on very low
heat. Add rest & cook another 30 minutes until very thick & a nice
dark brown.
To Microwave (for 650 watt oven): Combine apples, juice, water
& raisins in casserole. Microwave on high (100%), covered, for 10 minutes.
Stir halfway through. Process until smooth. Add remaining ingredients &
microwave on medium (50%), covered,another 10 minutes. Stir halfway through.
Uncover & cook on medium another 3 minutes or until it has thickened to
your liking.
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Risa G., NJ (9:59:55 pm) : For those southern folk and the northeners too!:
Cornbread
1 c. flour
1 c. cornmeal
1/4 c. sugar (or even less--the original recipe called for 1/2 c.)
1 tsp. baking soda
1/2 tsp. salt
1 c. plain nonfat yogurt
1/2 c. Egg Beaters or other such substitute equal to 2 eggs
Mix dry ingredients together. Add yogurt and egg substitute. Mix well. Bake
at 400 degrees in 8" square or round pan (I use a cast iron skillet sprayed
withPam) for about 20 minutes.
I've also halved this recipe to make 1 panful of cornsticks--in one of those
cast iron pans that makes "muffins" shaped like ears of corn. They don't
take
quite as long to bake as the cornbread.
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Risa G., NJ (10:05:02 pm) : Usually Indian food is very high in fat because
they use a lot of ghee (clarified butter) to cook everything in, but this
recipe isn't. I love the flavors but not the fat.
Indian Rice
3 1/2 c water
2 c basmati rice
1/2 t garam masala (or your favorite curry flavoring)
1/4 t turmeric (optional, but go lightly. This is bitter if
overdone; very nice if you use a light touch)
4 or 5 cardamom pods (pick the cardamon seeds out and use them)
1/2 c frozen peas
Cook on low heat for about 18 minutes. About 3 to 5 minutes before rice is
done tossing in a few cashew pieces is a very nice touch (or not, depending
on how fat free/lowfat you are and what else you're having that may have
some fat--anyone know the fat content on these
little gems?).
This is very nice with some stirfry veggies, especially Thai flavored.
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Risa G., NJ (10:09:41 pm) : here is an interesting breakfast strata that I
will be making really soon:
Title: Mushroom Strata
Yield: 9 servings
1 lb Fresh mushrooms
1/2 c Chopped onion
1/2 c Chopped celery
1/2 c Chopped green pepper
1 tb Soft margarine
1/4 c Plain non-fat yogurt
1/4 c Lite mayonaisse
12 ea Slices bread,quartered
3/4 c Egg substitute
1/2 c Skim milk
1 cn Cream Soup Mix
1/2 c Skim milk
1/4 c Grated low-fat cheese
1 x Chopped parsley and paprika
Similar to a souffle, but really a lovely mushroom casserole. Our version
of a quiche-good brunch item. Serve with tiny muffins and fresh fruit.
Eariler in the day or the day before: Saute mushrooms, onions, celery and
green pepper in margarine until tender. Drain off excess liquid. Remove
from heat and add yogurt and mayonnaise. Lightly oil a 9-by-13 inch baking
dish. Line bottom with quartered bread (use half the quarters, remove
crusts if desired). Pour vegetable/yogurt mixture over bread. Add remaining
bread to form another layer. Mix egg substitute and milk and pour over
bread. Cover and refrigerate one hour or longer. Overnight is fine. One Hour
Before Serving: Preheat oven to 300 degrees. Combine soup and
milk and spread over casserole. Top with grated cheese and bake 1 hour.
Garnish with parsley and paprika. Allow to set for a few minutes before
cutting into squares. Serve warm. Makes 9 servings(about 3 by 4 inches).
1 Serving,1/9 recipe
calories 176,protein 10.2 gm,carb. 24.0 gm,total fat
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Risa G., NJ (10:22:24 pm) : A low fat pasta recipe for all:
Title: Pasta and Cheese Casserole
Yield: 6 servings
35 oz Italian plum tomatoes
12 oz Spicy hot vegetable juice
1/3 c Dried tomato bits
1 tb Sugar
1 1/2 ts Dried basil
1/2 ts Salt
16 oz Shell macaroni
1/3 c Parmesan cheese
12 oz Reduced Fat Mozzarella cheese
1 ea Fresh basil for garnish
In a three quart casserole, heat tomatoes with their liquid, tomato bits,
vegetable juice, basil, and salt. Bring to a boil. Stir to break up
tomatoes. Reduce heat and cover. Simmer sauce for about 20 minutes.
Meanwhile prepare pasta shells following package directions, but do not
use salt in the water. Drain pasta. Preheat oven to 350 deg f. In a deep 4
quart casserole, mix pasta, tomato sauce, parmesan cheese and two cups
mozzarella. top dish with remaining mozzarella. Bake for 40 to 45 minutes
or until top is lightly browned. Makes 6 main dish servings. Each serving
equals about 445 calories, 3 gms fat, 14 mg chol, 1235 mg sodium. Calories
from fat = 6%
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Risa G., NJ (10:27:06 pm) : Here are a couple of low fat sauces for pasta or
anything really:
Title: Low-Fat White Sauce
Yield: 1 servings
1 tb Cornstarch
2 tb Flour
1 ts Lemon pepper
1 c Nonfat milk
Place flour in a small saucepan and cook until toasted, but not browned.
Stir constantly. Add cornstarch, lemon pepper and milk. Continue cooking,
and stirring until thickened. Serve over vegetables or use as a base for
cheese sauce or country gravy.
Per tablespoonful: 17 calories, 0 gm fat
Title: Cheese Sauce
Yield: 1 servings
1 tb Cornstarch
2 tb Flour
1 ts Lemon pepper
1 c Nonfat milk
1/4 c Lowfat cheese, grated
Place flour in a small saucepan and cook until toasted, but not browned.
Stir constantly. Add cornstarch, lemon pepper and milk. Continue cooking,
and stirring until thichened. Add cheese and continue heating until cheese
is melted and smooth.
Per tablespoonful: 20 calories, 0.7 gm fat, 1 mg chol, 2 gm protein, 2 gm
carbs, 23 mg sodium.
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Risa G., NJ (10:30:06 pm) : dawn, also a good way of losing weight is to try
to bake what is considered a fattening thing but make it low fat or non-fat
and that way you don't feel guilty after eating it:
Title: Chocolate Cheese Cake
Yield: 16 servings
16 oz Vanilla low fat yogurt
30 oz Part-skim ricotta cheese
1/2 c Chocolate wafer crumbs -
-(about 10 wafers)
2 Egg whites
3/4 c Sugar
1/2 c Cocoa powder
2 tb Flour
2 ts Vanilla
Non dairy whipped topping
Strawberry halves
Line two collanders with paper toweling. Place yogurt in one and ricotta
cheese in the other. Place in refrigerator for 24 hours. Preheat oven to
325 deg f. Sprinkle crumbs on bottom of a 9" springform pan. In the bowl
of a food processor - puree the ricotta cheese until very smooth (about
6-8 minutes, until cheese feels smooth when rubbed between your
fingertips). Add drained yogurt, egg whites, sugar, cocoa, flour and
vanilla. Puree for 3 minutes. Spoon the cheese mixture over the crumbs.
Bake for 50 minutes or until edges are set. Turn off oven; open door
slightly. Leave cheese cake in oven for 1 hour or overnight until cold.
Garnish. Makes 16 servings.
Per serving = 161 calories, 9 g protein, 5 g fat, 20 mg chol, 20 g carbs,
118 mg sodium. Percent of calories from fat = 28 %
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Risa G., NJ (10:34:43 pm) : A couple of last minute recipes for ya'll:
Title: Grilled Chicken-Jalapeno Burgers
Yield: 4 servings
3/4 lb GROUND CHICKEN
1/2 c FRESH WHOLE WHEAT BREAD
CRUMBS
1 sm CARROT, PEELED AND GRATED
1 GREEN ONION, MINCED
2 ts SEEDED, MINCED JALAPENO
PEPPERS.
1/2 ts SALT
4 KAISER ROLLS
USE SALSA RECIPE IN SALSA
CATEGORY.
PREHEAT OUTDOOR GRILL FOR COOKING OR PREHEAT BROILER. PREPARE SALSA; SET
ASIDE. IN LARGE BOWL, COMBINE GRND. CHICKEN, BREAD CRUMBS, CARROT, GREEN
ONION, MINCED JALAPENOS AND SALT. SHAPE MIXTURE INTO FOUR PATTIES. PLACE
PATTIES ON COOKING SURFACE OVER HOT COALS OR ON BROILER PAN. GRILL OR BROIL
5 TO 6 MIN. EACH SIDE OR UNTIL GOLDEN AND COOKED THRU. TOAST BUNS, SPLIT
SIDE DOWN, DURING LAST 5 MIN. OF COOKING TIME. SERVE BURGERS ON TOASTED
BUNS WITH LETTUCE AND SALSA.
PER SERV: 327 CAL., 21 GR.PRO., 38 GR.CARB, 10 GR.FAT
Title: Linda's Potato Wedges
Yield: 6 servings
1 ts DRIED OREGANO LEAVES
1 ts PAPRIKA
1 ts GARLIC POWDER
1/2 ts GROUND PEPPER
4 lg BAKING POTATOES (ABOUT 2#)
CUT INTO 1-INCH WEDGES
VEGETALBE OIL
IN SMALL BOWL, COMBINE OREGANO, PAPRIKA, GARLIC POWDER AND PEPPER. BRUSH
POTATO WEDGES LIGHTLY WITH OIL AND SPRINKLE WITH HERB MIXTURE. PLACE ON
OUTER EDGES OF GRILL OVER HOT COALS. COVER AND COOK 15 TO 20 MIN. OR UNTIL
TENDER, TURNING ONCE.
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