In Reply to:

Cath (10:04:31 pm) : BLT CORN CHOWDER

Prep: 20 min Cook: 20 min
Cost per Serving: 58 cents

Canadian bacon gives a nice smoky flavor with a lot less fat (2 grams per
ounce) than regular bacon (13.8 grams). This unusual soup is a complete
meal,
which even includes a salad!

4 slices (2 ounces) Canadian bacon, cut in thin strips
1 quart skim milk
2 medium-size all-purpose potatoes, peeled and cut in 1/2-inch chunks (2
cups)
1 cup chopped onion
1/2 teaspoon each salt and pepper
3 tablespoons all-purpose flour
1 cup fresh, frozen or canned corn kernels
4 cups coarsely shredded romaine or other crisp lettuce
1 large ripe tomato, coarsely chopped (1 1/2 cups)

1. Cook bacon in a large, preferably nonstick saucepan over medium-high heat
1 to 2 minutes, stirring occasionally, until lightly browned.
2. Add 3 cups of the milk, the potatoes, onions, salt and pepper. Bring to a
boil, cover, reduce heat and simmer 5 to 7 minutes, stirring occasionally,
until potatoes are tender.
3. While potatoes cook, whisk 1/2 cup of the remaining milk with the flour
until blended. Stir milk mixture into soup along with the remaining 1/2 cup
milk and the corn. Bring to a boil, reduce heat and simmer 2 to 3 minutes,
until slightly thickened.
4. Add romaine and tomatoes and cook 1 minute longer, or until lettuce is
wilted.

* Makes 8 1/2 cups, 4 servings. Per serving: 261 cal, 17 g pro, 45 g car, 2
g
fat, 12 mg chol, 623 mg sod. Exchanges: 1 1/2 starch/bread, 1 vegetable, 1/2
lean meat, 1 dairy/skim milk

Woman's Day Magazine, 94/10/11
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sara (10:10:27 pm) : one way to lower fat when you do scrambled beef dishes
such as sloppy joes, tacos is to add some cooked lentils to the mixture. no
one knows they are there and they lower the fat significatnly.
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Betsy (10:11:04 pm) : That's a great tip sara!

This looks like an interesting idea - has anyone done this?

From: info@naturalmeals.com
Newsgroups: alt.food.low-fat
Subject: Fat-Free 3-Minute Soups
Date: 4 Jan 1996

3-Minute Bean Soups
Do your beans take FOREVER to cook? Do they refuse to soften even if you
cook them all day? Or do you refuse to cook them because they take too
darn long??
AN EASY SOLUTION - Bean Flour! Dry beans ground to a flour in an
ordinary wheat mill or grinder will cook in only 3 minutes! Nutritious,
almost instant cream soups, made without fat or dairy products can be
served hot or cold, summer or winter. Just thinkx fat free gravies and
sauces! Bean flour can be added to any recipe calling for wheat flour.
(Replace up to 1/4 of the total amount of wheat flour with bean flour.)
Super nutrition can be added to any commercial dry mix (cakes, cookies,
muffins, breads) by adding a few tablespoons of bean flour to the dry
ingredients, adding extra liquid as necessary. Combining bean and wheat
flours also helps form a complete protein for those cutting out or down on
meat.
To make using bean flour easy and convenient, grind a variety of beans to
a fine flour. If necessary, stir beans as they go into the grinder to
prevent hangups. Lima beans or other large beans will have to be cracked
first, using a hand grain grinder or a strong blender. I most often use
small white or navy, pinto, small red, black, garbanzo, peas and lentils
to make soups, sauces, gravies, casseroles, breads, dips and desserts.
"Safe" shelf life for bean flour is 4-5 months, but I like to keep the
flour fresh in the freezer.
Bob's Red Mill, Milwaukie, OR, produces 8 types of bean flours, and
several are available in most areas of the US and some areas of Canada.
They are fresh, raw beans, ground to a flour and Bob's is the only
producer of this flour, so buy Bob's or grind your own. Other bean flours
on the market are pre-cooked and produce a grainy soup or dip.

Now....on to the recipe!

Note: This soup recipe can be used with any type of white bean flour, but
navy or small white beans are the easiest to find if you're grinding your
own.

3-MINUTE "CREAM OF CHICKEN" SOUP
3 c. boiling water 1 T. chicken bouillon or soup base
1/2 c. fine white bean flour 1 c. diced chicken pieces (opt.)
In a saucepan over medium heat, whisk bean flour into boiling water and
flavoring. Stir and cook 3 minutes. Blend 1 minute for a "souper" creamy
texture. Add chicken, if used. Serves 2-3. (For vegetarians, use
vegetable bouillon, or "chicken" flavored soup mix in place of chicken
bouillon.) This soup can be used as a gravy that not only tastes good,
but is good for you because it is fat free! For those who use milk, you
can use one-half milk or add about 1/4 cup evaporated milk to cooked soup.
Non-dairy creamer may also be added (about 1/4 cup). Great for gravy or
cream sauce.

This soup is also excellent with pasta and/or up to 1 1/2 cups cooked
potatoes, carrots, onion, celery, etc. Use 1 cup more water (4 cups
total) and cook veggies until tender, then whisk in bean flour and cook 2
minutes after soup thickens.

Also great with a little curry powder and served as a gravy over brown
rice.

Thanks for your interest! If you want a 5-minute fat-free dip, contact me
(Rita Bingham at info@naturalmeals.com

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sara (10:13:25 pm) : they also make nonfat flour tortillas. they are pretty
good, too.
cath: me2! my hubby just gives me "the look" when i suggest anything like
that.

betsy: yes, i have done bean flours for a coupla years now. i put the bean
flour in everything from meatloaf to sauces. makes a good thickener. you
have to cook it for about 20 minutes, though or it tastes "green"
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sara (10:13:50 pm) : cath: you can do beans in your blender or in a grain
mill. i just ordered a grain mill this week.
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sara (10:14:47 pm) : the best thing we do with bean flour is pinto beans
that you cook for about 20 minutes, add some cumin, chili powder, onions,
salsa, cheese and do your own refried beans (minus the fat!)
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MB (10:15:38 pm) : With the fat free refried beans available and the fat
free tortillas and baked tostitos, you can have tasty burritos and nachos,
and of course salsa is fat free too!
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Betsy (10:28:15 pm) : I wonder if this could be converted to low fat - what
would be in place of the heavy cream? evap milk?

From: CHESTER.DICK@mogur.com (chester dick)
MASCARPONE CHEESE SUBSTITUTE

Mascarpone cheese is sold in Italian delis, cheese shops and speciality
food markets. It is somewhat difficult to find and very expensive
(i.e. from $9.95 per pound). From January 1991 Southern Living Magazine
comes this substitute for mascarpone.

16 oz. cream cheese (2 8 oz. packages)
1/3 cup sour cream
2 ounces (1/4 cup) whipping cream
Blend three ingredients well.

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Kate (10:29:14 pm) :
Fat Free Honey Cake

8 servings

1 3/4 cups honey
1 cup strong coffee
1/2 cup currants, or raisins
3 tablespoons brandy
1/4 cup applesauce
1 1/4 cups brown sugar, packed
1 cup egg substitute
3 1/2 cups flour
1 tablespoon baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
1/4 teaspoon ground cloves
1/2 teaspoon ginger
1 tablespoon grated orange zest

In a saucepan, combine the honey and coffee, bring to a boil and cool. Soak
currants in
brandy. Preheat the oven to 350 degrees. In the bowl of an electric mixer,
blend the
applesauce, brown sugar and egg substitute. Combine the flour, baking
powder, baking soda,
salt and spices. Stir the dry ingredients alternately with the coffee into
the egg mixture. Fold in
the currants and orange zest. Spray Pam in two 9x5-inch loaf pans (or use
non-stick pans).
Pour the batter in and bake for 1 hour; the top will be sticky, but a
toothpick inserted into the
center should come out clean.

Nutrition Facts
Amount Per Serving: Calories 551 - Calories from Fat 6

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Lori (10:30:46 pm) : Brownie Cheesecake

16 servings

1 package fudge brownie mix
1 tablespoon water
1 teaspoon vegetable oil
1 jar prune baby food
1 egg white
Vegetable cooking spray
1 cup nonfat cottage cheese
16 ounces Neufchatel cheese, softened
8 ounces nonfat cream cheese, softened
1 1/2 cups sugar
1 tablespoon vanilla extract
1/4 teaspoon salt
3 eggs
1/4 cup semisweet chocolate, mini morsels

Preheat oven to 350ƒ. Combine first 5 ingredients in a bowl; stir well.
Spread into bottom of a
9-inch square baking pan coated with cooking spray. Bake at 350ƒ for 25
minutes; let cool on
a wire rack. Tear brownies into small pieces. Press half of pieces into
bottom of a 9-inch
springform pan coated with cooking spray. Set aside. Preheat oven to 300ƒ.
Place cottage
cheese in a large bowl; beat at medium high speed of a mixer until almost
smooth. Add cream
cheeses; beat until smooth. Add sugar, vanilla, and salt; beat well. Add
eggs, I at a time,
beating well after each addition. Stir in chocolate. Pour half of cheese
mixture into prepared
pan; top with remaining brownie pieces. Pour remaining cheese mixture over
brownie pieces.
Bake at 300ƒ for 40 minutes or until almost set. Turn oven off, and let
cheesecake stand for 40
minutes in oven with door closed. Remove cheesecake from oven, and let cool
to room
temperature. Cover and chill at least 8 hours.

Nutrition Facts
Amount Per Serving: Calories 197 - Calories from Fat 79
Percent Total Calories From: Fat 40%, Protein 15%, Carbohydrate 45%
Totals and Percent Daily Values (2000 calories): Fat 9g, Saturated Fat 5g,
Cholesterol
77mg, Sodium 265mg, Total Carbohydrate 22g, Dietary Fiber 0g, Sugars 0g,
Protein 7g,
Vitamin A 590 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units

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Kate (10:31:05 pm) : New York Cheesecake

16 servings

2/3 cup all-purpose flour
2 tablespoons sugar
2 tablespoons margarine, chilled & cut in small pieces
1 tablespoon ice water
Vegetable cooking spray
24 ounces nonfat cream cheese, softened
16 ounces Neufchatel cheese, softened
1 3/4 cups sugar
3 tablespoons all-purpose flour
1 tablespoon vanilla extract
1 1/2 teaspoons grated orange rind
1 teaspoon grated lemon rind
1/4 teaspoon salt
5 eggs
lemon zest
orange slice
lemon slice

Place 2/3 cup flour and 2 tablespoon sugar in a food processor, and pulse 2
times or until
combined. Add chilled margarine; pulse 6 times or until mixture resembles
coarse meal. With
processor on, slowly pour ice water through food chute, processing just
until blended (do not
allow dough to form a ball). Firmly press mixture into bottom of a 9-inch
springform pan
coated with cooking spray. Bake at 400ƒ foe 10 minutes; cool on a wire rack.
Preheat oven to
525ƒ or to highest oven setting.

Combine cheeses in a large bowl; beat at high speed of a mixer until smooth.
Add 1 3/4 cups
sugar and next 5 ingredients (sugar through salt); beat well. Add eggs, 1 at
a time, beating well
after each addition. Pour cheese mixture into prepared pan; bake at 525ƒ for
7 minutes. reduce
oven temperature to 200ƒ, and bake 45 minutes or until almost set. Remove
cheesecake from
oven, and let cool to room temperature. Cover and chill at least 8 hours.
Garnish with lemon
zest, orange slices, lemon slices, if desired.

Nutrition Facts
Amount Per Serving: Calories 247 - Calories from Fat 87
Percent Total Calories From: Fat 35%, Protein 14%, Carbohydrate 50%

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Betsy (10:31:16 pm) : There's Kate! She's been busy.

Betsy (10:31:35 pm) : Yogurt Cheese

Empty 4 cups of yogurt into a paper-lined
coffee filter (like a Melita); set over a bowl, and let drip
for 6-10 hours. The result is like cream cheese. You can
mash in chives, onions, or whatever when it is done.

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Kate (10:34:20 pm) :
Vanilla Cream

6 servings

3/4 cup low-fat cottage cheese
3 tablespoons lowfat buttermilk
3 tablespoons nonfat plain yogurt
3 tablespoons superfine sugar
1/2 vanilla bean, split, seeds scraped from the pod
1/4 teaspoon vanilla extract

Combine all ingredients except vanilla seeds in blender or food processor.
Process until
smooth. Add seeds and refrigerate.

Nutrition Facts
Amount Per Serving: Calories 42 - Calories from Fat 6
Percent Total Calories From: Fat 14%, Protein 36%, Carbohydrate 50%

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Kate (10:36:09 pm) : Carrot Cake

8 servings

1 1/2 cups all purpose flour
1 cup sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon salt
1/4 cup oil
1/2 cup applesauce
4 egg whites, (or egg substitute)
1 cup shredded carrot
1/2 cup crushed pineapple w/ syrup
1 teaspoon vanilla
3 ounces low-fat cream cheese
1 teaspoon vanilla
2 cups powdered sugar, (1 box)

Mix wet ingredients. Mix dry ingredients. combine until just blended. Bake
in greased and
floured pan 35 minutes @ 350 degrees, or until done. For frosting: Cream the
cream cheese
with the vanilla. Slowly add sugar and beat until fluffy. Add a bit of milk
if the frosting is too
thick

Nutrition Facts
Amount Per Serving: Calories 325 - Calories from Fat 78
Percent Total Calories From: Fat 24%, Protein 3%, Carbohydrate 73%

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sara (10:37:21 pm) : FLUFFY FAT FREE FROSTING for Kate's carrot cake
2 egg whites
1/4 tsp. almond extract
1 c. white Karo
1/2 tsp. vanilla
Combine egg whites and Karo and beat mixture until it stands in peaks. Start
at low speed, work up to high speed. Add flavorings.

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sara (10:38:17 pm) : here's a ff gravy recipe:

RICH FAT - FREE BROWN GRAVY
2 tbsp. cornstarch
2 1/2 tsp. instant beef bouillon
granules
1 tsp. Worcestershire sauce
1/4 tsp. pepper
1/4 tsp. gravy browner
In small saucepan combine cornstarch, bouillon granules, Worcestershire
sauce, pepper and 2 cups cold water. Bring to boiling over medium heat; boil
1 minute until thickened, stirring constantly. Stir in gravy browner. Makes
2 cups.

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sara (10:40:10 pm) : everyone's been asking for banana recipes lately:

FAT-FREE BANANA MUFFINS
1 c. whole wheat flour
1/2 c. white flour
1/4 c. sugar
2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt (optional)
1/2 tsp. cinnamon
2 egg whites
1 c. ripe banana, mashed
1/3 c. skim milk
1/3 c. corn syrup
Grease 12 muffin tin cups. Combine flours, sugar, baking powder, baking
soda, salt and cinnamon and stir thoroughly. In a large bowl, beat egg
whites lightly with a wire whisk or fork. Stir in mashed banana, milk and
corn syrup. Add flour mixture and stir until well blended. Spoon into
prepared muffin cups. bake at 400 degrees for 20 to 25 minutes or until firm
to the touch. Cool in pan for 5 minutes, then remove and cool on a wire
rack. 1 serving = 1 starch, 1 fruit. Arthur's Grandson

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Kate (10:40:38 pm) :
Cream Soup Mix

10 servings

2 1/4 cups powdered milk
3/4 cup cornstarch
1/4 cup chicken bouillon or vegetable bouillon granules
1/2 teaspoon seasoned salt
2 teaspoons onion flakes

Combine all ingredients and store in covered container. Mix 1/3 cup dry mix
with 1 1/4 cup cold water. Cook stirring
constantly until mixture thickens. Cook 2 more minutes. Use this instead of
canned cream soups.

Variations:

Mushroom Soup: Add 1/2 cup finely chopped mushrooms
Celery Soup: Add 1/2 cup minced celery
Potato Soup: Add 1 cup diced potatoes, cooked
Chicken Soup: Add 1/2 cup diced chicken, cooked
Vegetable Soup: Add 3/4 cup mixed vegetables, cooked
Broccoli Soup: Add 1 cup chopped broccoli, cooked
Asparagus Soup: Add 1 cup chopped asparagus, cooked

Nutrition Facts
Amount Per Serving: Calories 41 - Calories from Fat 2
Percent Total Calories From: Fat 5%, Protein 3%, Carbohydrate 92%

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Betsy (10:41:26 pm) : This looks interesting:

I've found that if the recipe has applesauce or pumpkin or grated
carrots/zucchini, etc., something that adds moisture and bulk to it, I
haven't had to use any oil at all, and just substitute water for it. When
cooling the baked item I watch it closely so that as soon as it's just
cooled I wrap it well in either plastic wrap or foil and put it in the
refrigerator as it dries out quickly if left out long. It's always tasted
moist and flavorful. Can also wrap it well in foil or cut into servings
and put in freezer bags and pull out as needed.

Linda Henneman
frugal@netcom.com

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sara (10:44:42 pm) : here's a tip: instead of sauteeing your onions/ and
garlic in OIL, just use a little fat free italian salad dressing.
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Kate (10:45:29 pm) : Grilled Chicken Caesar Salad

6 servings

1 tablespoon chili powder
2 tablespoons Worcestershire sauce
1 teaspoon ground cumin
1/4 teaspoon pepper
1 garlic clove, crushed
1 pound skinned boned chicken breasts, cut in strips
Vegetable cooking spray
1/2 cup low-fat buttermilk
3 tablespoons grated romano cheese
1 tablespoon lemon juice
1 teaspoon anchovy paste
1/2 teaspoon dry mustard
1/4 teaspoon pepper
1 garlic clove, minced
12 cups romaine lettuce, sliced
2 cups cherry tomatoes, halved
3/4 cup plain croutons

Combine first 6 ingredients in a medium bowl; stir well, and set aside.
Prepare grill or broiler.
Place chicken strips on grill rack or broiler pan coated with cooking spray,
and cook 5 minutes
on each side or until chicken is done. Combine buttermilk and next 6
ingredients (buttermilk
through garlic) in a large bowl; stir well. Add romaine, tomatoes, and
croutons; toss gently to
coat. Spoon salad mixture onto each of 4 plates, and top with chicken
strips.

Nutrition Facts
Amount Per Serving: Calories 213 - Calories from Fat 70
Percent Total Calories From: Fat 33%, Protein 46%, Carbohydrate 22%

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sara (10:46:14 pm) : this looks good:

LOW-FAT NOODLES FLORENTINE CASSEROLE
1 (16 oz.) pkg. wide egg noodles
1 (8 oz.) container low-fat cottage
cheese
1 (8 oz.) container fat-free sour
cream
1 (8 oz.) container egg substitute,
thawed
1 1/2 c. low-fat milk
1 (10 oz.) pkg. frozen chopped
spinach, thawed & well drained
1 tbsp. sugar
1 1/2 tsp. salt
1/2 tsp. pepper
1/8 tsp. ground nutmeg
Crumb topping
One hour before: In large saucepan, prepare egg noodles as label directs;
drain. Remove noodles to saucepan. Preheat oven to 350 degrees. In blender
at medium speed, blend cottage cheese, sour cream alternative, and egg
substitute until smooth. Into noodles, stir cottage cheese mixture, milk,
spinach, sugar, salt, pepper and nutmeg until blended. Grease shallow 3 1/2
quart casserole. Spoon noodle mixture into casserole. Cover and bake for 40
minutes or until hot. Meanwhile, prepare crumb topping: Tear 2 slices white
bread into small pieces. In 10 inch skillet over medium heat, melt 2
tablespoons margarine. Add bread crumbs and cook until golden, stirring
frequently. Remove skillet from heat. Sprinkle crumb topping over casserole.
6 main servings.

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Lori (10:47:07 pm) : Banana Apricot Loaf

Ingredients

1 3/4 cup sifted flour 425 ml
2 1/4 tsp double-acting baking powder 12 ml
1/2 tsp salt 2 ml
1/8 cup vegetable oil 25 ml
2/3 cup sugar 65 ml
1/4 cup apple sauce 50 ml
3 egg whites 3
1 1/4 cup mashed banana 300 ml
1/4 cup chopped dried apricots 50 ml

Procedure

Sift together first 3 ingredients. In a separate bowl, blend oil, sugar, and
applesauce. Beat egg whites. Beat egg
whites and mashed bananas into oil mixture. Add sifted ingredients in 3
parts, beating slightly after each addition
just until mixed. Fold in chopped apricots. Spray loaf pan with vegetable
cooking spray and lightly flour. Bake
at 350 F about 1 hour.
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MB (10:48:48 pm) : Hot and Sour Hunan Vegetables
(adapted from _China Moon Cookbook_, Workman, 1992)

1 T minced ginger
1 T minced garlic
2 T fermented black beans, coarsely chopped (Chinese)
1/4 t hot red pepper flakes
1/2 c unsalted vegetable stock
2 1/2 T soy sauce
2 T white vinegar
1/4 t sugar
3/4 pound cauliflower florets, cut into walnut sized pieces
1/2 pound peeled carrots, cut diagonally into 1/8 inch coins
1 pound slender green and golden zucchini, cut into 1/4 inch rounds
1 T cornstarch dissolved in 1 1/2 T water
4 scallions, cut diagonally into rings

Combine ginger, garlic, black beans and red pepper flakes in a small
bowl; cover and set aside. Blend stock, soy sauce, vinegar and sugar
together in a second bowl.

Bring large pot of water to a rolling boil. Fill a large bowl with
ice water. Blanch cauliflower 1 minute, then plunge into the ice
water. Repeat with remaining vegetables, letting water in the pot
return to a boil before adding a fresh batch. Blanch the carrots for
15 seconds, and the zucchini for 5 seconds. Drain the vegetables
well and place in separate bowls.

Heat a wok or large heavy skillet over high heat until hot enough to
a drop of water on contact. Add water (about 2 T) and swirl to glaze
pan. Reduce heat to moderately high, than add ginger mixture and
stir gently until fragrant, 20 to 30 seconds. Add cauliflower and
toss 2 minutes. Add carrots and toss 1 1/2 minutes, than add zucchini
and toss 30 seconds. Stir stock minxture and add to pan, stirring to
combine. Bring mixture to a simmer, then cover and cook until veggies
are crisp-tender, about 30 to 60 seconds. Stir cornstarch mixture to
blend, than add to pan and stir until sauce turns glossy and slightly
thick, 10 to 20 seconds. Serve immediately ona heated platter,
garnished with a sprinkling of scallion rings and teamed up with
noodles or rice. Serves 4 to 6.

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Betsy (10:48:56 pm) : Date: Thu, 5 Oct 1995 23:41:34 -0400 (EDT)
From: Marianne Cowley mcowley@cftnet.com
Subject: Re: pumpkin butter
Message-ID: Pine.LNX.3.91.951005233306.19394B-100000@localhost

I picked up _Light Muffins_ by Beatrice Ojakangas at the library the
other day... and it has a recipe for pumpkin butter (I've only scanned
the book... no review yet :) ...

Fat-free Spicy Pumpkin Butter

1 cup fresh or canned pureed cooked pumpkin
1 cup sugar
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground ginger
1/8 teaspoon ground cloves
2 tablespoons lemon juice

Combine all in a glass bowl (for microwave) or nonreactive saucepan (for
stovetop). Microwave on high for 5 minutes, stirring twice, or, on
stovetop over medium-high heat, stir until boiling and continue to boil 5
minutes, stirring constantly. Cool. Store, refrigerated, for 4 to 6 weeks.

Makes about 1 1/4 cups.

Per (1 tablespoon) serving: 40 cal, 0g fat, 0g fiber

In a note above the recipe, she says she likes to spread whole-grain
muffins with nonfat or lowfat cream cheese and then top them with pumpkin
butter - the combo tastes like pumpkin pie.

Enjoy :)

Marianne

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Betsy (10:51:16 pm) : Good night Velma - here's one for the road :)

Fresh Dill Vinegar

2 cups Sugar
3 tablespoons Salt
2 Onions -- quartered
2 Whole banana peppers -- cut up
3 Cloves garlic
4 Or 5 heads and sprigs fresh
Dill
White vinegar

In a quart jar mix the sugar, salt, onions, peppers, garlic and
fresh dill. Fill with vinegar and refrigerate for at least 1 week
before using. Keep refrigerated and use as desired. To replenish,
add more sugar, salt and vinegar as vinegar is used. To make into a
salad dressing, combine 1 part dill vinegar with 3 parts salad oil.
Use this dressing over fresh fruit or salad greens. Source: Howard
Bishop, Gainesville, Florida; Southern Living Hall of Fame; Southern
Sideboards; Junior League of Jackson, Mississippi

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MB (10:51:25 pm) : This sounds good!
Exported from MasterCook II *

Carrot Spice Bread R T

Recipe By : The Mormon Diet Cookbook
Serving Size : 12 Preparation Time :1:30
Categories : Breads Desserts
Fruit Low Fat

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 C Flour -- whole wheat
1 1/4 C Oatmeal -- PLUS
3 Tbsp Oatmeal -- quick or
Old Fashioned
1/2 C Brown Sugar
1/2 C Dates -- chopped or raisins
4 Tsp Baking Powder
1/2 Tsp Baking Soda
1/2 tsp Cinnamon
1/4 tsp Ginger -- optional
1/8 tsp Cloves -- optional
1/4 tsp Salt -- optional
1/2 C Apple Juice, Frozen Concentrate -- thawed
2 tbsp Applesauce
1/4 C Corn Syrup
1/4 C Water
4 Egg Whites -- or 1 T egg replacer
-- mixed in 1/4 C +
-- 2 T water
1 C Carrots -- shred, about 2 med

Heat oven to 350 deg F.

Spray an 8 x 4 or 9 x 5" loaf pan with nonstick spray.

In a med. bowl, combine dry ingredients except 3 T oats; mix well.

Add liquid ingredients that have been combined in a sm bowl; mix just
until moistened.

Fold in carrots. Spread evenly in prepared pan.

Sprinkle with remaining 3 T oatmeal.

Bake 1 hr and 10 min, or until it tests done. Cool 10 min; remove from
pan.

Cool completely. Store tightly covered.

This is REALLY good!!!

PREP TIME: 20 min.
BAKING TIME: 1 hr. and 10 min.
SERVINGS: 1 loaf - 12 slices

Entered into MasterCook II and tested for you by Reggie Dwork
reggie@reggie.com

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

NOTES : Cal 206.1
Fat 0.9 g
Carbs 45.5 g
Protein 5.1 g
Sodium 352 mg
Dietary Fiber 2 g
CFF 3.8%

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Lori (10:53:34 pm) : You can pour this over the banana apricot loaf or you
can use vanilla ice cream

Lemon Yogurt Sauce

Ingredients

1 cup drained no-fat yogurt 250 ml
2 Tb lemon juice 25 ml
2 Tb corn syrup 25 ml
1 tsp vanilla extract 5 ml

Procedure

Mix all ingredients. To serve warmed, heat in microwave about 3 minutes on
medium or in a saucepan over
medium-low heat just till heated through.
----------------------------------------------------------------------------
sara (10:54:39 pm) : my egg scramblers says 1/4 cup = 1 whole egg
----------------------------------------------------------------------------
sara (10:56:11 pm) : so 8 oz of egg substitute would be like 4 eggs
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sara (10:57:54 pm) : FAT FREE PEACH DESSERT
1 sm. box sugar free vanilla instant
pudding and pie filling
2 c. milk
1 (8 oz.) container peach yogurt
1 can peach pie filling
1 angel food cake (torn into chunks)
Make pudding according to package directions. Fold in yogurt and pie
filling. In glass bowl, cover bottom of dish with cake chunks; add layer of
pudding, continue layering with rest of pudding and cake. Chill.
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Kate (11:00:51 pm) :
Egg-White French Toast

4 servings

1/2 cup 2% lowfat milk
8 slices bread, (or 4 1-inch slices of bread cut from a loaf)
1/8 teaspoon cinnamon
2 egg whites
1/2 teaspoon vanilla extract

In medium bowl beat egg whites well. Add milk, vanilla and cinnamon to egg
whites and
continue to beat. Dip bread slices into batter and coat on both sides. Cook
one of the
following ways: Place dipped bread in greased and heated skillet. Cook by
turning a few times
to brown.
Or, place dipped bread on greased or oiled baking sheet. Then broil in the
oven (watching
closely), turning only once. (Approximately 2-3 minutes each side when
placed 5 inches from
broiler top).

Nutrition Facts
Amount Per Serving: Calories 167 - Calories from Fat 19

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Betsy (11:01:40 pm) : Now I think we should all stand up and do 10 jumping
jacks!
Ready |O| -O- (O) -O- |O| -O- (O) -O- |O|
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sara (11:03:53 pm) : *doing leg lifts*
right right right
left left left
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Janet (11:04:28 pm) : LOL, Betsy!

followed by:
o o o o o o o o o
.|. \|. \|/ // X \ | | |
/\ \ / \ / \ / \ /

Mr. Asciihead learns the Macarena.
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Betsy (11:04:32 pm) : Here's sit ups: ___ o/\ ___
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Betsy (11:05:44 pm) : Here's deep knee bends | | |
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Betsy (11:06:20 pm) : oops - didn't work right! | (|) |
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sara (11:08:53 pm) : you can also do the stand up, sit down thing

^0v*^Ov*^Ov*
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sara (11:11:34 pm) : time for dessert!!!

FAT FREE RASPBERRY TORTE
1 c. flour
1/4 c. cornstarch
1 1/2 tsp. baking powder
1/4 tsp. salt
1 c. sugar
1 c. seedless raspberry preserves
Fresh raspberries for garnish,
optional
2/3 c. skim milk
2 egg whites
1/3 c. light corn syrup
1 tsp. vanilla extract
Confectioners' sugar
Preheat oven to 350 degrees. Spray 15 x 10 inch jelly roll pan with Pam.
Line bottom of pan with waxed paper; spray with Pam. In bowl, combine flour,
cornstarch, baking powder and salt. In another bowl with wire whisk, stir
sugar and milk until sugar is almost dissolved. Add egg whites, corn syrup
and vanilla; stir until blended. Gradually add egg white mixture to flour
mixture, stirring until smooth. Pour into prepared pan. Bake 15 minutes, or
until done. Cool for 15 minutes. Lightly sprinkle large sheet of waxed paper
with confectioners' sugar; invert cake onto paper. Peel waxed paper from
bottom of cake. Cut cake into four 10 x 3 1/2 inch pieces. Spread 1 can
piece with 1/3 cup preserves; top with second piece. Repeat layering cake
and preserves 2 more times. To serve, garnish with raspberries and mint.

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Kathy (11:23:20 pm) : I found that you make almsot anything, but just remove
the fat.
Don't cook in butter or oil, use Pam or something similar.
Use nonfat everything. If you cook using nonfat, they dan't tell the
difference. Sara...sorry, but you will probably hate me. I never have
to diet. I fight to stay at 100 lbs. My husband thinks it totally unfair.
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Kathy (11:25:13 pm) : My husband really likes salad. I try to fill him up on
a big salad.
Then I add meat, fish, or fowl, a vegetable. I give him nonfat
ice cream with fresh strawberries sugared with nutrasweet.
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Kathy (11:42:40 pm) : I have a recipe for lamb shank and lima beans

Or

6 lamb shanks
1 tablespoons fat
2 cups water
1 teaspoon salt
1/4 teaspoon pepper. Brown meat in fat. add water and seasonings. Cover and
simmer 1-1/2 hours unti tender.

That is from Culinary Arts Institute Encyclopedic Cookbook 1965

Th

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Kathy (11:43:19 pm) : It also says you can save the water for soup, stew, or
thicken it
for a gravy. Your choice.
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sara (11:46:14 pm) :
LAMB SHANKS SICILIAN
4-8 lamb shanks
2 tbsp. instant minced onion
1/4 tsp. garlic powder
1 tsp. salt
2 tsp. spaghetti sauce seasoning
1 tsp. sweet basil
1 (8 oz.) can tomato sauce
1 c. white dinner wine (or apple
juice)
Wipe shanks and arrange in baking dish. Mix spices and wine and pour over
shanks. Cover and bake in 400 degree oven for 1 hour. Turn heat down to 350
degrees and continue baking 1 1/2 to 2 hours more, basting frequently with
pan juices. Crystal Piatt

ROASTED LAMB SHANKS
4 lamb shanks
4 lg. baking potatoes
1 (28 oz.) can ready cut peeled
tomatoes
2 tsp. salt
1 tbsp. paprika
1 1/2 c. water or tomato juice
Have butcher cut lamb shanks in 2 places through bone. Rinse lamb in cold
water, removing fat and the sinew. Place in roasting pan. Add tomatoes,
salt, paprika. and water or tomato juice. Roast in a 375 degree oven for 1/2
hour. Turn meat over and roast another 1/2 hour. Slice potatoes lengthwise
in 1/4 inch pieces. Place around the lamb shanks so liquid covers them.
Roast 1/2 hour. Turn lamb and potatoes over and roast another 1/2 hour. Meat
should cook a total of 2 hours. Serve with a Romaine lettuce salad.

LAMB SHANKS CHABLIS
4 lamb shanks
1 clove garlic, chopped (or more to
taste)
2 tbsp. salad oil
1 med. onion, chopped
1 tsp. salt
1/2 tsp. oregano
1 c. chablis wine
4 carrots, quartered
1/2 lb. whole green beans
1 c. celery, diagonally cut
1/2 tsp. salt
1 tsp. flour
Brown shanks in hot oil in skillet. Add onion, 1 teaspoon salt, oregano and
chablis. Cover and simmer 1 hour. (Can also be done covered in a 350 degree
oven). Add vegetables, sprinkling them with 1/2 teaspoon salt. Cover and
simmer 30 minutes longer, or until the vegetables are cooked. Remove lamb
and vegetables to platter. Blend 2 tablespoons of the sauce with flour and
stir into remaining sauce, stirring until thickened. Pour over meat and
vegetables. Makes 4 servings.

SAVORY LAMB SHANKS
4 lamb shanks
1 c. beef broth
1 tsp. horseradish
1 tbsp. flour
2 tsp. Worcestershire sauce
1 tbsp. vinegar
Dredge lamb in flour. Brown in hot oil. Place in casserole. Blend other
ingredients in the hot oil for sauce. Pour over shanks. Cook in 350 degree
oven for 1 hour. Lower temperature and cook for 1 more hour. Serves 4.

OVEN-BAKED LAMB SHANKS
4 meaty lamb shanks (4 lbs.)
2 med. onions, sliced thin
1 tbsp. butter or margarine
1 tbsp. olive or salad oil
2 cloves garlic, minced or pressed
2 tsp. salt
3/4 tsp. each ginger & turmeric
1/4 tsp. each allspice & coriander
1/4 tsp. ground cinnamon
3/4 c. water
1/4 c. honey
1 lemon, thinly sliced
Cooked brown rice
Lemon slices for garnish
Place lamb shanks single layer in a deep casserole. In frying pan, saute
onions in butter and oil until limp but not browned. Add garlic, salt and
spices. Mix until onions are evenly coated. Stir in water and honey,
blending well. Pour over lamb shanks. Arrange lemon slices over shanks.
Cover. Bake at 350 degrees for 1 1/2 to 2 hours until lamb is juicy and
tender and meat comes away easily from bones. Arrange on bed of cooked brown
rice. Top with onions. Discard lemon. Skim fat from juice. Boil juices down
until slightly thickened. Spoon over meat. Garnish with fresh lemon slices.

HERBED LAMB SHANKS
4 lamb shanks, about 2 1/2 lbs.
1 tbsp. butter or margarine
1 1/2 c. water
1 tsp. salt
1/4 c. all-purpose flour
2 tbsp. butter or margarine, melted
1/2 c. water
1 clove garlic, minced
1 tbsp. snipped parsley
1/8 tsp. dried marjoram, crushed
Dash ground mace
Hot cooked noodles
In large skillet, brown lamb shanks in 1 tablespoon butter. Add 1 1/2 cups
water and salt. Cook, covered, over low heat for 1 hour. In small skillet,
add flour to 2 tablespoons melted butter; cook and stir over low heat until
mixture is browned. Add to meat. Cook and stir until gravy thickens and
bubbles. Stir in 1/2 cup water, garlic, parsley, marjoram and mace. Cook,
covered, about 1 hour more or until meat is tender. Arrange lamb shanks on a
bed of hot cooked noodles; spoon a little gravy. Pass remaining gravy. Makes
4 servings.

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