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Betsy, NY (9:19:13 pm) :
Orange Oatmeal Cookies

Recipe By : Oprah

2 Whole Egg Whites
1 Banana
1/2 Cup Orange Juice, Frozen Concentrate -- thawed 1/2
Cup Honey
1 1/2 Cups Oatmeal
1 Cup Flour -- All-Purpose
1 Teaspoon Baking Soda
1/2 Teaspoon Cinnamon
1/4 Cup Walnuts -- chopped
1/2 Cup Golden Raisins
1/2 Teaspoon Orange Zest

Preheat oven to 350. Place egg whites, banana, and orange juice in
blender, blend 60 seconds or until banana is incorporated. Pour into
large mixing bowl, and add honey. Put in oatmeal and flour and mix.
Add baking soda and cinnamon. Mix ingredients using a wooden spoon.
Aflter the flour is mixed in add walmuts, raisins and orange zest.
Teaspoon prepared cookie dough onto a cookie sheet sprayed with Pam.
Bake for 10 - 12 minutes until cookies are brown.

Calories per Cookie - 55.9
Total Fat per cookie - .4
6%CFF

Linda Gordon
lgordon@brunswickmicro.nb.ca

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Kathy, IN (9:25:48 pm) : Pumpkin Spice Muffins
1/2 c canned pumpkin
1/2 c skim milk
1 egg
2 c reduced fat baking mix
1/4 c sugar
1/2 t nutmeg
1/2 t cinnamon
1/2 t ginger
STREUSAL
1T reduced fat baking mix
2T sugar
1/4 t cinnamon
2t soft margerine
combine pumpkin, milk and egg with a fork. combine the dry ingredients and
add to pumpkin mix. Stir til moist. Spay muffin pan with Pam; fill muffin
cups 2/3 full. Combine streusal ingredients and sprinkle over muffins. Bake
400-15 min. Serve warm 122 cal 2 g fat.
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Cookie, NH (9:25:57 pm) : * Exported from MasterCook *

Deep-Dish Pizza

Recipe By : Cooking Light, Jan/Feb 1994, page 106
Serving Size : 8 Preparation Time :0:08
Categories : Meats

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 cup water
1/2 cup no-salt-added tomato paste
1 teaspoon dried whole basil
1/2 teaspoon dried whole oregano
1/2 teaspoon fennel seeds -- crushed
1/8 teaspoon ground red pepper
1/8 teaspoon black pepper
Vegetable cooking spray
6 ounces ground chuck
1 cup chopped onion
1 cup chopped green bell pepper
6 large cloves garlic -- crushed
1 tablespoon cornmeal
22 ounces refrigerated French bread dough -- (2 packages)
3 ounces shredded part-skim mozzarella cheese -- (3/4 cup)
1/4 cup grated Romano cheese
Crushed red pepper -- (optional)

Combine first 7 ingredients in a small saucepan, stirring well; place over
low heat until thoroughly heated. Set aside.

Coat a large skillet with cooking spray, and place over medium-high heat
until hot. Add meat and next 3 ingredients; cook until meat is browned,
stirring to crumble. Drain and set aside.

Coat 2 (9-inch) round cakepans with cooking spray, and sprinkle each with
1-1/2 teaspoons cornmeal. Unroll 1 package bread dough; fold each corner in
toward center to form a diamond shape. Pat dough, folded corners up, into a
prepared pan. Repeat with remaining bread dough.

Spread 1/2 cup tomato mixture over each prepared crust; top each with 1 cup
meat mixture. Sprinkle each with 1/4 cup plus 2 tablespoons mozzarella
cheese and 2 tablespoons Romano cheese.

Bake at 475 deg for 12 minutes. Let stand 5 minutes. Yield: 8 servings
(serving size: 1 wedge).

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

NOTES : Cut each pizza into 4 wedges. Serve with crushed red pepper, if
desired.
Nutr. Assoc. : 0 1504 0 0 0 0 0 0 0 0 0 0 0 593 921 0 0

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Betsy, NY (9:26:45 pm) :
From: Jenka Keizer-Guevara (jkeizer3@ua1vm.ua.edu)
Subject: interesting fact/fat
Date: Sun, 13 Oct 1996 09:30:50 -0500

I copied this from the newspaper, it talks about the 1997 Illustrated
Calendar of Fat, put together by John Flaherty, a photographer from
Waltham, Mass.

* Two french fries from a fast-food restaurant equal two whole baked
potatoes (1/2 gram of fat)
* One chocolate donut equals 70 oranges (21 grams of fat)
* One corn chip equals 40 baby carrots (1 gram fat)
* One peanut equals 2.86 cups of air-popped popcorn (0.86 grams of fat)
* One ounce od potato chips equals 20 ounces of pretzels (10 grams of
fat)
* A third of the recommended servig of Creamy Parmesan dressing equals
about 10 pounds of tomatoes (6 grams of fat)

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Risa G., NJ (9:27:40 pm) : Here is a yummy low fat treat:

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 cups oatmeal.

Drain yogurt overnight. Whip in sugar, constarch, cocoa, mint and rum
extract.

In separate clean and dry bowl whip egg whites(make sure no yolks are
present) with cream of tartar until they 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 degree oven.
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Betsy, NY (9:29:08 pm) :
Linda, OR (9:27:29 pm) : How to eat corn on the cob
without butter. Use a lime wedge and squeeze
over it. Then salt and pepper. Absolutely
delicious. Try it!
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Risa G., NJ (9:31:32 pm) : CarolB, you are right. After awhile, you tend not
to want the things you shouldn't have or at least you don't want them as
much. I am happy with one serving now of the things I shouldn't have and
that is fine with me. I don't eat a lot of the things I used to. I am happy
with a pizza without cheese.
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Kathy, IN (9:37:39 pm) : Pasta Meatball Stew
1 lb ground turkey breast
1 egg
1/4 c dry bread crumbs
1/4 c skim milk
1/2 t ground mustard
1/2 t pepper
1 c chop onion
2 garlic cloves, minced
2T flour
1 1/2 c low sodium beef broth
2T no salt added tomato paste
14 1/2 oz no salt added tomatoes, diced-don't drain
1 bay leaf
3/4 t dried thyme
1 1/2 c sliced carrots
1 1/2 c chop zucchini
1 c chop green pepper
1 c chop sweet red pepper
1 T fresh minced parsley
2 c cooked pasta
combine first 6 ingredients, mix well, shape into balls. Brown meatballs in
a pam coated dutch oven. Drain-set aside. in same pan cook onion and garlic
til tender. Stir in flou. Add broth. Stir constantly bring to boil. Cook and
stir 1-2 min. Add tomato paste, tomatoes, bay leaf and thyme; mix well. Add
meatballs and carrots; bring to boil. Reduce heat, cover simmer 30 min. Add
rest of veggies. Reduce heat, cover simmer 10-15 min. Add parsley and pasta
heat through. Remove bay leaf
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Risa G., NJ (9:37:43 pm) : Here is a good one:

BARBECUED BLACK-EYE PEAS
2 cups (16-oz)black-eyed peas
2 cups tomato puree
1 1/2 Tbsp dry onion flakes
1/2 tsp paprika
1/2 tsp Worcestershire Sauce
1 tsp dry mustard
Dash garlic powder
Salt & pepper to taste
Sweetner, to taste (optional)

Preheat oven to 350. Combine all and place in a 1-1/2 quart sprayed
dish. Bake, uncovered, 1 hour.
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Cookie, NH (9:38:09 pm) : * Exported from MasterCook *

Apple Snackin' Cake

Recipe By : Cooking Light, Sept 1993, page 73
Serving Size : 9 Preparation Time :0:15
Categories : Desserts

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Vegetable cooking spray
2 tablespoons margarine -- softened
1/3 cup sugar
2 egg whites
1/3 cup skim milk
1/3 cup unsweetened applesauce
1 teaspoon vanilla extract
1 1/3 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
3 cups thinly sliced Golden Delicious apples -- peeled
3 tablespoons all-purpose flour
3 tablespoons brown sugar
1/4 teaspoon ground cinnamon
1 tablespoon margarine -- melted

Line a 9-inch square baking pan with aluminum foil, allowing 6 inches of
foil to extend over two opposite sides of pan. Coat foil with cooking spray;
set aside.

Cream 2 tablespoons margarine and sugar at medium speed of an electric mixer
until light and fluffy (about 5 minutes). Add egg whites; beat 2 minutes at
medium speed or until well blended. Add milk, applesauce, and vanilla; mix
well.

Combine 1-1/3 cups flour, baking powder, and salt. Add to creamed mixture,
stirring just until moistened. Spread into prepared pan; arrange apple
slices in a single layer in 3 rows, core side down, on top of batter,
pressing gently into batter.

Combine 3 tablespoons flour, brown sugar, and cinnamon; stir well. Add
melted margarine, and toss well; sprinkle over apples. Bake at 350 deg for
45 minutes or until browned; cool completely in pan. Yield: 9 servings
(serving size: 3-inch square piece).

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

NOTES : Lining the baking pan with foil makes it easy to lift out the cooled
cake to take on your picnic. And there's no pan to clean up, either.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 2069 0 0 0 0

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Linda, OR (9:38:13 pm) : On of my favorite ways to serve tomatoes:

3 large ripe just picked tomatoes, sliced
Balsamic vinegar
Extra virgin olive oil
Basil leaves, coarsely chopped
Chopped onion
Salt to taste

On a large platter or individual plates, arrange the tomato slices. Sprinkle
basil and onions over the top. Splash with balsamic vinegar and olive oil
(as little as possible). Season with salt and pepper.
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Linda, OR (9:38:19 pm) : On of my favorite ways to serve tomatoes:

3 large ripe just picked tomatoes, sliced
Balsamic vinegar
Extra virgin olive oil
Basil leaves, coarsely chopped
Chopped onion
Salt to taste

On a large platter or individual plates, arrange the tomato slices. Sprinkle
basil and onions over the top. Splash with balsamic vinegar and olive oil
(as little as possible). Season with salt and pepper.
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Betsy, NY (9:39:51 pm) :
From: "smithg" (smithg@arlut.utexas.edu)

Black beans

1 can black beans, rinsed and drained
1 tb cooking wine (white) or any white wine
1/4-1/3 cup chopped onion
1 large clove garlic, minced
3 Roma tomatoes, chopped
1/4 cp ff sour cream
1/4-1/3 cp salsa
1/2 tsp of cumin - or more to taste

Saute onion and garlic in wine until starting to brown. Add tomatoes and
simmer a few minutes. Add beans and salsa and heat through. Add sour cream
and stir well. Serve as is, or over pasta. This is filling, and virtually
fat free, even with the pasta it probably only has about a gram per serving.

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Cookie, NH (9:40:24 pm) : * Exported from MasterCook *

Adobe Cornbread

Recipe By : Cooking Light, Nov/Dec 1993, page 100
Serving Size : 12 Preparation Time :0:06
Categories : Breads

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 1/2 tablespoons vegetable oil
3/4 cup all-purpose flour
3/4 cup yellow cornmeal
1 teaspoon chili powder
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup plain nonfat yogurt
8 3/4 ounces no-salt-added whole kernel corn -- (1 can) drained
4 ounces chopped green chile peppers -- (1 can) drained
1 egg -- lightly beaten
1 egg white -- lightly beaten

Pour oil in a 9-inch cast-iron skillet, tilting to coat sides of skillet.
Place in a 400 deg oven for 5 minutes; set aside.

Combine flour and next 5 ingredients in a bowl; stir well. Make a well in
center of mixture. Combine yogurt and next 4 ingredients; add to dry
ingredients, stirring until dry ingredients are moistened. Add hot oil to
batter; stir until well combined. Pour batter into skillet.

Bake at 400 deg for 25 minutes or until wooden pick inserted in center comes
out clean. Yield: 12 servings (serving size: 1 wedge).

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

Nutr. Assoc. : 0 0 0 0 0 0 0 0 5567 349 0 0

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CarolB, FL (9:45:04 pm) : Fried Red tomoatoes.
Slice tomato very thin. Dredge in flour and fry.
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Risa G., NJ (9:45:19 pm) : Here is what I did tonight and it was quite good:

I sauted one onion, sliced, with 2 cloves of garlic, sliced in a little
garlic flavored spray. Then I put in 6 mushrooms, sliced and cooked them
until they were soft. I put in 1/2 of a big beef tomatoes, diced and cooked
until that turned soft. Then I added 2 Tbsp. of pesto sauce and a little
evalporated skim milk. I added a little salt and pepper and I put it over
some white rice with a little adobo seasoning in it. It was tasty and pretty
low fat. I didn';t use as much pesto sauce as usual. That cut down on some
of the pfat.
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Risa G., NJ (10:04:13 pm) : This one is from The Occasional Vegetarian by
Karen Lee and I made a little change in the recipe so it would be lower in
fat:

Penne with Creamy Basil Tomato Sauce
Serves 2-3

1 Tbsp. chopped garlic
1 Tbsp. olive oil
2 cups Tomato sauce, preferable homemade
2 Tbsp. white wine (or water)
1/4 c. evaporated skim milk + 1 t. cornstarch mixed together
1/4 c. sun-dried tomatoes, rehydrated
2 tsp. salt (I omitted this)
1/2 lb. penne or other short pasta
1/2 c. torn basil leaves
1/4 c. parmesan cheese

In a medium skillet, saute the garlic in the olive oil over low heat until
the garlic is light brown, 1-2 min. Add the tomato sauce and simmer for 1
minute. Add the wine or water and simmer for a few seconds. Stir in the
evap. skim milk and simmer for a few seconds more. Add the dried tomatoes.

Bring a large pot of water to a rolling boil. Add the salt and the pasta.
Cover until the water returns to a boil. Cook the penne until tender but
firm, 8-10 min.

Add the basil and simmer sauce for a few seconds. Drain the pasta and add it
to the sauce. Toss well to coat.

Remove the pasta and sauce from the heat. Add the cheese. Mix half of the
cheese in with the sauce; sprinkle the rest on top. Serve immediately.

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