TALK TKL - 10-19-97 - Low Fat Tips and Recipes
Fat Replacer
Low -Fat Chicken Paprika
Low Fat Hushpuppies
Low Fat Yorkshire Pudding
Zucchini Lasagna
Zucchini Sticks
Zucchini Grande
Curried Mushroom soup
Chicken and Rice
Sweet Potato Tart
Old-Fashioned Coleslaw
Onion Casserole
Margarita Pie
Fall River Baked Flounder*
Broiled Honey Chicken Wings Appetizer
Drunken Prawns
Tortilla Chicken Rice Soup
Baked Lemon Sole with Peach Medley
Nacho Potato Wedges
Rigatoni Puttanesca
Curried Turkey Breast
Green Goddess Dressing
Fresh Cranberry-Orange Relish
Chicken Provencal
Cranberry Salad

Rebecca, MI (7:19:57 pm) : Fat Replacer: 1 cup unsweetened applesauce + 1/2
cup unsweetened pear butter + 3 tablespoons lecithin granules. Cook,
stirring occasionally, on medium heat until lecithin desolves, about 10
minutes. Makes 1 1/2 cups, store in fridge, can be frozen. Lecithin adds
that mouth feel of fat.
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Betsy, NY (9:16:57 pm) :
From: Deb Donaldson dkdonald@bbn.com
Newsgroups: rec.food.recipes
Low -Fat Chicken Paprika
1 lb boneless chicken breast cut into strips
1 medium yellow onion (halved and cut in strips top to bottom)
3/4 cup boiling water w/ 2 chicken cubes disolved
paprika
Pam Spray
can of sliced mushrooms (optional)
8 oz fat free sour cream (Breakstones and Land of Lakes are superior)
Spray a large skillet with a good coat of pan. Saute onions over med heat
to soften. Push onions to the side and add chicken to brown slightly (cook
5-6 minutes, turn and cook for 4-5 minutes more) Give good dusting of
paprika (about 1 Tablespoon) then add water/cube mixture and reduce by at
least 1/2 over med/low heat (simmer don't boil) this usually takes 10
minutes (add optional can/jar mushrooms) Whisk in sour cream until fully
incorporated. Garnish with additional shake of paprika and grated
parsley. Usually served with white steamed rice or No-Yolks Egg noodles
cooked according to directions.
Variation
Omit Paprika and use 1 tablespoon of dijon mustard after broth is added
This one is best with mushrooms
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Betsy, NY (9:19:31 pm) :
From: Daniel L Williams dwill05@emory.edu
Newsgroups: rec.food.recipes
Low Fat Hushpuppies
Nonfat cooking spray
1 1/2 cups yellow cornmeal
1/4 cup self rising flour
1 1/2 tsp. baking powder
1 Tbsp. sugar
1/2 tsp. salt
1/2 cup chopped onion
2 Tbsp. chopped fresh parsley
2 cups skim milk
1 egg white, lightly beaten
1/2 cup water
Preheat oven to 400 degrees. Lightly coat an 18-cup muffin pan with
non-stick cooking spray. Mix the cornmeal, flour, baking powder, sugar
and salt together. Fold in onion, parsley, milk, egg white and water.
Poor the batter into muffin pans filling each 3/4 full. Bake 20-25
minutes or until golden brown. (Per muffin: 60 cals, cals from fat 3,
1 gm of fat)
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Betsy, NY (9:25:47 pm) :
From: crash crash@bc1.com
Newsgroups: rec.food.recipes
Next time you have a roast beef, you've got to try this low fat Yorkshire
pudding recipe! They are absolutely fabulously tasty, quick, easy and YES
not all that grease! In fact, I am confident this recipe is "fail proof" as
this is the second time I have made them and they are massively good. Cut
this recipe out and paste it in your cook book over top of the usual Y.P.
recipe.
LOW FAT YORKSHIRE PUDDING - FAIL PROOF
2 eggs
1/2 cup milk
1/2 cup water
1 cup flour
1 tablespoon of DRY
(comes in packet) Italian salad dress mix
1/4 tsp. salt
and 1 Tbsp oil (yes only 1 Tbsp.)
In a small mixing bowl combine all ingredients except oil. Beat at medium
speed for 1 and 1/2 minutes. Add oil and beat 1/2 minute longer. Pour batter
into a 6 large muffin pan which has been lightly sprayed with non-stick
coating. IMPORTANT: Bake (preheated) at 475F for 15 minutes; reduce oven to
350F and continue baking 25 minutes longer. Makes 6.
You can bake them ahead of the roast and place them back in oven for 5
minutes when roast is done to re-warm before serving. THEY ARE MEGA GOOD.
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Betsy, NY (9:33:34 pm) :
From: WB or CM Hilbrich hilbrich@cloudnet.com
Newsgroups: rec.food.recipes
Zucchini Lasagna
2 1/2 can zucchini, sliced 1/4 inch thick (about 2 medium)
1/2 lb. lean ground beef
1/4 cup chopped onion
2 small tomatoes, cut up
6 oz. cup tomato paste
1 clove garlic, minced
1/2 tsp. dried oregano
1/2 tsp. dried basil
1/4 tsp. dried thyme
1/4 cup water
1/8 tsp. pepper
1 egg
3/4 cup low fat cottage cheese
1/2 cup shredded mozzarella cheese
1 tsp. flour
Cook zucchini until tender, drain and set aside. Fry meat and onions
until meat is brown and onions are tender; drain fat. Add next 8
ingredients and bring to a boil. Reduce heat; simmer, uncovered 10
minutes or until reduced to 2 cups. In small bowl, slightly beat egg.
Add cottage cheese, half of shredded cheese and flour. In 1 1/2-qt.
baking-roasting pan arrange half of the meat mixture. Top with half of
the zucchini and all the cottage cheese mixture. Top with remaining meat
and zucchini. Bake uncovered at 375 degrees F for 30 minutes. Sprinkle
with remaining cheese. Bake 10 minutes longer. Let stand 10 minutes
before serving. Serves 4
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Betsy, NY (9:34:48 pm) :
From: WB or CM Hilbrich hilbrich@cloudnet.com
Newsgroups: rec.food.recipes
Zucchini Sticks
Here's a recipe for zucchini sticks. They are breaded and baked
but you could probably fry them if you like.
1 zucchini
1 egg
1/2 cup grated Parmesan cheese
1/2 cup flavored bread crumbs
Cut zucchini into sticks (we leave the skin on). Beat egg in a bowl. In
a second bowl, mix Parmesan cheese and bread crumbs. Dip zucchini sticks
into egg then into bread crumb mixture. Place on cookie sheet with skin-
side down. Depending on how much your making you may need more or less of
the bread crumb and cheese mix, just keep the 50/50 ratio. Bake at 350
until they turn light brown or reach desired tenderness when poked with a
fork usually about 10-20 minutes.
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Betsy, NY (9:36:11 pm) :
From: WB or CM Hilbrich hilbrich@cloudnet.com
Newsgroups: rec.food.recipes
Zucchini Grande
First test zucchini's texture; if skin and flesh pierce easily with
the tip of a sharp knife, it's good for cooking.
1 large (2 to 2 1/2 lb., 13 to 14 in. long) zucchini
1/2 pound ground lean beef
1 small (6 oz.) onion, chopped
1 small (about 6 oz.) red bell pepper, stemmed, seeded, and
chopped
1 tablespoon chili powder
1/2 teaspoon ground cumin
1 can (4 oz.) diced green chilies
1 can (8 oz.) corn, drained
1 can (8 oz.) Mexican-style stewed tomatoes
1/4 cup chopped fresh cilantro
1/4 cup fine dry bread crumbs
1/2 cup shredded jack cheese
Cut zucchini in half lengthwise. Scoop out and discard soft center. Scoop
out enough flesh to make a 1/2-inch-thick shell. Coarsely chop flesh and
reserve. Place squash, cut side up, in a 10- by 15-inch baking pan.
Meanwhile, in a 10- to 12-inch frying pan over high heat, frequently stir
beef, onion, and bell pepper until meat is crumbled and browned, 8 to 10
minutes. Drain off and discard fat. Mix into pan the chili powder, cumin,
chilies, corn, tomatoes, and reserved zucchini. Boil on high heat,
uncovered, until most liquid evaporates, about 5 minutes; stir often. Mix
in cilantro, bread crumbs, and half the cheese. Spoon filling equally into
zucchini shells.
Bake in a 350 degree oven until zucchini is soft when pierced and filling
is hot in center, 30 to 40 minutes. Sprinkle remaining cheese; bake until
cheese browns lightly. Put zucchini on a platter, and cut into wide
slices.. Serves 4 to 6.
Recipe submitted by Catharine McNair, Stockton, California
Per serving: 209 cal. (39 percent from fat); 13 g protein; 9 g fat
(2.2 g sat.); 22 g carbo.; 491 mg sodium; 31 mg chol.
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Vicki,La (9:39:31 pm) : Newsgroups: rec.food.recipes
Curried Mushroom soup
1 c. assorted dried oyster, morel, and porcini mushrooms
(1 oz dried mushrooms)
2 c. boiling water
Light vegetable oil cooking spray
1.5 c. chopped leek, white part only (2-3 leeks)
2 tbs all-purpose flour
1 tbs curry powder
4 c. skim milk
1 chicken bouillon cube
2 c. chopped fresh portobella mushrooms
(3 small mushrooms)
1 tbs dry sherry (optional)
1 tbs chopped fresh chervil
Combine the dried mushrooms and boiling water in a bowl and set aside to
soak.
Preheat a stockpot over medium heat for about 1 minute, then spray it twice
with the vegetable oil. Add the leeks and saute for about 3 minutes,
stirring
constantly, until translucent. Add the flour and curry powder. Stir until
leeks are well coated. Add the milk and bouillon cube. Raise the heat to
high
and cook just until the bubbles begin to form around the edges.
Reduce the heat to low and whisk and all ingedients are thoroughly combined.
Stir in the fresh mushrooms and cook for 5 minutes.
Meanwhile, remove the reconstituted mushrooms from their soaking liquid,
squeeze out excess moisture, and roughly chop. Add to the stockpot and cook
for 1 minute more. Stir in the sherry. Garnish with chopped chervil.
Serves 4
Fat=1.6
calories=196
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Annie, TX (9:42:45 pm) : Chicken and Rice
4 chicken breasts, skinned
1/2 c. liguid Butter Buds
1 c. long grain rice, uncooked
2 green onions, chopped
6 oz. Healthy Request cream of mushroom soup
1 T. worcestershire sauce
1/4 t. black pepper
Sprinkle chicken breasts with black pepper. Mix butter substitute, rice,
onion, soup and worcestershire sauce in casserole dish. Place chicken on top
of this mixture. Cover with aluminum foil with holes punched in top. Bake at
350 degrees for 1 1/2 hours.
From the cookbook: Gone With the Fat by Avis and Ward.
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Vicki,La (9:43:26 pm) : Newsgroups: rec.food.recipes
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
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Betsy, NY (9:53:30 pm) :
From: Beth Anderson bander2@mindspring.com
Newsgroups: rec.food.recipes
Someone requested a recipe for low- or no-fat slaw recipe. Here's one I
found.
I've never tried this recipe but it sounds good and it's low-fat. It comes
from the Weight Watchers Meals in Minutes Cookbook.
**I would use skim milk to reduce the fat even more.
OLD-FASHIONED COLESLAW
1 tablespoon plus 1 teaspoon margarine
1 tablespoon all-purpose flour
1/2 cup low-fat milk (1% milk fat) **
1 egg
1/4 cup apple cider vinegar
1/2 teaspoon each powdered mustard and granulated sugar
1/4 teaspoon each celery seed and salt
1/8 teaspoon white pepper
8 cups shredded green cabbage
1/2 cup chopped celery
1/4 cup each chopped onion, green bell pepper, and pimento
In small saucepan melt margarine over medium-high heat; add flour and stir
quickly to combine. Cook, stirring constantly, for 1 minute; stir in
milk. Reduce heat to low and let simmer, stirring constantly, until
mixture is smooth and thickened, 3 to 4 minutes. Using a wire whisk, in
small mixing bowl beat together egg, vinegar, mustard, sugar, celery seed,
salt, and pepper. Gradually stir some of the milk mixture into the egg
mixture; stir egg mixture into milk mixture in saucepan. Cook, stirring
frequently, until flavors blend, 1 to 2 minutes (do not overcook). Set
aside and let cool. In medium mixing bowl combine remaining ingredients;
add dressing and toss to coat. Cover with plastic wrap and refrigerate
until chilled and flavors blend, at least 1 hour. Makes 4 servings.
Per serving: 124 calories; 5g protein; 6g fat; 14g carbohydrate; 126mg
calcium; 254mg sodium; 70mg cholesterol; 2g dietary fiber.
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Candy,VA (9:57:43 pm) : From Stratford Hall Cookbook
ONION CASSEROLE
4 large onions, sliced 1/2 inch thick then quartered
1/4 c milk
4 T butter
salt and pepper
Bring avove to boil and simmer 15 minutes. Lay in a shallow casserole.Beat 2
egg yolks, add 1 c sour cream and 1/'2 c mayo, stir and spread over
onions.Cover top with Pepperidge Farm dry stuffing or seasoned croutons.
Bake ucovered 15-30 minutes at 350 degrees. Serves 10
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Risa G., NJ (10:02:42 pm) : I thought this sounded good.
Margarita Pie
1 Envelope unflavored gelatin
1/2 Cup sugar, divided
1/4 Teaspoon salt
1/2 Cup egg substitute
1/2 Cup lime juice
1 Teaspoon grated lime peel & 4 lime slices
1/4 Cup tequila
2 Teaspoon orange liqueur (optional)
1 1/2 Cups nonfat Cool Whip
9-inch baked pie shell
Serves: 6 to 8
Combine gelatin, 1/2 cup sugar and salt in saucepan. Beat egg substitute and
lime juice and
add to gelatin. Cook over medium heat 5 to 7 minutes until gelatin
dissolves. Remove from
heat. Stir in lime peel, tequila and liqueur. Chill in refrigerator until
mixture thickens like
pudding. Fold Cool Whip into tequila mixture. Chill well in pie shell.
Garnish with light cool
whip and lime slices.
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Risa G., NJ (10:04:03 pm) : This one is sooo good and low fat. I love it. I
have made it with all kinds of "white" fish and it is equally good. It is
from Richard Simmons, Farewell to Fat Cookbook:
Fall River Baked Flounder*
Nonstick cooking spray
1/4 c. finely chopped onion
1 clove garlic, minced
2 tsp. grated lemon zest
1/2 c. chopped fresh mushrooms
1/4 c. shredded carrot
1/2 c. unseasoned dry breadcrumbs
1/2 c. chopped fresh parsley
1 T. fresh lemon juice
1/2 tsp. salt
1/4 tsp. pepper
4 flounder fillets or 8 Dover Sole fillets
1/4 c. dry white wine
1 tsp. paprika
Coat nonstick skillet with cooking spray. Heat over medium-high
heat. Add onion, garlic, and lemon zest. Cook, stirring, about 30
seconds. Add mushrooms and carrot. Cook, stirring, about 1 minute
or until juice released from mushrooms has almost evaporated.
Stir in bread crumbs, 1/3 c. of the parsley, lemon juice, salt and
pepper. Remove from heat.
Preheat oven to 350 degrees. Lay flounder or sole fillets, skin
side up, on work surface. Spread stuffing lengthwise along each
fillet, dividing equally. Roll up fillets from one end to the other.
Place, seam side down, in shallow baking pan. Pour wine over fish.
Sprinkle with paprika.
Bake, basting fish occasionally with pan juices, about 20 minutes
or until stuffing is heated through and fish is opaque. Garnish with
remaining chopped parsley and serve.
* Note: I have used other white fillets and this has worked out just
fine. I have done it with turbot and it was delicious.
2 gram of fat per serving
53 mg. cholesterol
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Risa G., NJ (10:11:41 pm) : I don't know if this is considered low fat, but
they are broiled, not fried:
BROILED HONEY CHICKEN WINGS APPETIZER
By Chef Paul Prudhomme
Chef/owner, K-PAUL'S
LOUISIANA KITCHEN
Yield: eight
two-piece servings
INGREDIENTS
(SEASONING MIX)
2 Tbls. Chef Paul
Prudhomme's Meat Magic
1-1/2 tsp. ground ginger
1 tsp. ground Anaheim
chili peppers
1/2 tsp. rubbed sage
1/4 tsp. ground cumin
INGREDIENTS
(CHICKEN WINGS)
8 chicken wings
4 Tbls. unsalted butter
1/2 cup chopped onions
2 tsp. minced fresh garlic
1/2 cup dry sherry
2 Tbls. soy sauce
1/2 cup chicken stock
1/2 cup honey
DIRECTIONS
If your broiler is electric, preheat it. Cut chicken wings into three
parts at the joints. (Discard the tips or save them for stock.)
Combine seasoning mix ingredients in small bowl and rub 1 Tbls.
of mix on chicken wings. Melt butter in a heavy, 12-inch skillet
over high heat. When butter sizzles, add wings and brown on one
side. Turn them over, add onions and garlic, and cook,
occasionally scraping the pan, until chicken is browned on the
other side (about 10 to 12 minutes). Add sherry, soy sauce,
stock and remaining seasoning mix. Stir and bring to a full boil.
Remove from heat, add honey and let stand for 3 minutes. If you
are using a gas broiler, turn it on now. With tongs, remove wings
from sauce and place in a single layer on a broiler pan. Broil,
turning once, until brown and crisp (about 2 minutes each side).
Pour sauce into a bowl for dipping and serve with hot wings.
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Bill,DC (10:24:55 pm) : * Exported from MasterCook *
Drunken Prawns
Recipe By : the California Culinary Academy
Serving Size : 4 Preparation Time :0:25
Categories : Appetizers Snacks
Fish And Seafood Low Calorie
Quick & Easy Low Fat
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound prawns, medium to large
2 cups dark beer
2 teaspoons coarsely chopped garlic
1 tablespoon Tabasco Sauce
1 tablespoon minced parsley
1. Peel and devein prawns (or omit this step and let guests peel their own
when prawns are served). Place in a large pot along with beer, garlic,
Tabasco, and parsley.
2. Bring to a boil and cook for 5 minutes or until prawns turn pink. Do not
overcook. Serve hot.
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NOTES : In this recipe, adapted from a popular happy-hour dish served in New
York pubs, medium or jumbo prawns are poached in beer until plump and pink.
Serve them steaming hot and let guests peel and eat their own. Serve the hot
poaching liquid as a dipping sauce for the prawns.
Nutr. Assoc. : 1372 142 3505 0 2682
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Liana, TX (10:25:13 pm) : TORTILLA CHICKEN RICE SOUP
from Cliff Sheats' Lean Bodies Cookbook
1 1/4 c. uncooked brown rice
4 cups chicken broth, defatted
4 cups water
1 cup chopped onion
1 28-oz can tomatoes, chopped
1 4-oz can chopped green chiles
3 cups chopped , cooked chicken breasts
1/2 tsp garlic powder
1 tbsp chili powder
2 tsp ground cumin
2 tsp dried cilantro
1/4 tsp black pepper
2 tbsp lime juice
3 corn tortillas
1/4 c chopped green onion
1/2 c chopped tomatoes
In a large stock pot, combine brown rice, broth, water, and onion. Bring to
a boil. Reduce heat. Cover and simmer 45 minutes. Add canned tomatoes, green
chiles, chicken, and seasonings. Cover. Simmer 30-45 minutes until rice is
tender. Stir in lime juice. Cut tortillas into thin strips. Ladle soup into
serving bowls. Top with tortilla strips, green onion, and tomatoes. Serves
4.
I like to toast the tortilla chips until crispy.
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Bill,DC (10:28:50 pm) : * Exported from MasterCook *
Baked Lemon Sole with Peach Medley
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Fish And Seafood
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup peach slices in juice -- juice reserved
1 1/2 pounds sole fillet -- Lemon sole
1 1/2 teaspoons fresh dill -- chopped
1 1/2 tablespoons olive oil
1 cup onions -- julienned
1 cup red bell pepper -- julienned
1 cup zucchini -- julienned
3/4 teaspoon mrs dash
as needed parsley -- fresh chopped
Heat oil in a large skillet over medium high heat until hot; add onions.
Cook and stir until crisp tender. Add zucchini; cook for 2 minutes more. Add
red peppers and peach slices. Cook until heated through. Stir in Mrs. Dash.
Keep hot.
Preheat oven to 325 degrees. Place sole on sheet pans sprayed with vegetable
spray. Brush fish with peach liquid and sprinkle with chopped dill. Bake
until fish flakes easily with a fork, about 6-10 minutes.
Place sole in 2 inch hotel pans and garnish with Peach-vegetable mixture and
chopped parsley.
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Candy,VA (10:29:14 pm) : Nacho Potato Wedges
from Weight Watchers Cookbook
Use leftover baked potatoes
6 oz baked potatoes with skin
1 t butter, melted
dash of pepper
1 oz Monterey Jack or sharp Cheddar cheese, shredded
1 T thinly sliced scallion
1/4-1/2 t minced hot or mild green chili pepper
On baking sheet arrange potatoe wedges in a single layer, skin side down.
Use a pastry brush to brush the wedges with butter, sprinkle with pepper.
Broil until browned about 10 minutes.
In small bowl combine cheese,scallion & chili pepper,sprinkle over wedges
and broil until cheese is melted.
Makes 2 servings
164 calories per serving
6 gram fat per serving
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Bill,DC (10:30:52 pm) : * Exported from MasterCook *
Rigatoni Puttanesca
Recipe By : Bill
Serving Size : 6 Preparation Time :1:00
Categories : Light Meals Low Calorie
Low Cholesterol Low Fat
Low Sodium Main Course
Pasta
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound Pasta -- Rigatoni, uncooked
3 tablespoons Olive oil
1 tablespoon garlic -- minced
3 pounds plum tomatoes -- drained
3/8 cup olives -- kalamata, julienne
1 1/2 teaspoons capers
1 1/2 teaspoons basil, fresh -- chiffonade
3 tablespoons parsley -- fresh, chopped
3/4 dash salt
3/4 cup parmesan cheese
Put a large pot of salted water on the stove to boil for the Rigatoni. Cook
al dente according to the package. Shock rigatoni by plunging into ice water
and stop the cooking process. Do not allow pasta to over cook.
Coat large skillet with olive oil and saute garlic until it turn white, do
not allow to brown or it will become bitter. Add olives, capers and parsley,
saute breifly, add tomatoes and simmer for 10 minutes, add basil and salt.
Heat a fresh pot of water on the stove to boil and reheat pasta in batches.
Put pasta in a large bowl after heating and put enough sauce to cover, toss
with grated parmesan cheese. Put in 2 inch hotel pan, wrap in plastic and
hold until service.
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Bill,DC (10:40:53 pm) : * Exported from MasterCook *
Curried Turkey Breast
Recipe By :
Serving Size : 6 Preparation Time :3:00
Categories : Main Course Poultry
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 pounds turkey breasts -- skinned
3/8 teaspoon ground coriander
3/8 teaspoon paprika
1 1/2 dashes turmeric
3/8 teaspoon cumin
1 1/2 dashes cayenne pepper
1 1/2 dashes cinnamon
1 1/2 tablespoons grated gingerroot
2 1/4 teaspoons olive oil
1 1/2 tablespoons lemon juice
3/8 cup nonfat plain yogurt
minced green onions -- for garnish
1. Place turkey breasts in a large baking pan. In a small bowl combine
coriander, paprika, turmeric, cumin, cayenne, cinnamon, gingerroot, olive
oil, lemon juice, and yogurt. Spread over top of turkey breasts. Cover pan
with plastic wrap and refrigerate for 2 hours.
2. Preheat oven to 350 degrees F. Unwrap pan and place in oven; bake until
an internal temperature of 165 degrees has been reached, basting
occasionally with pan juices. To serve, slice turkey, drizzle with pan
juices, and garnish with green onions.
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Nutr. Assoc. : 5335 414 0 0 0 0 0 630 0 0 4243 0
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Bill,DC (10:46:11 pm) : * Exported from MasterCook *
Green Goddess Dressing
Recipe By : The California Culinary Academy
Serving Size : 6 Preparation Time :0:15
Categories : Basics & Essentials Low Calorie
Sauces & Dressings Salads
Low Cholesterol
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup low-calorie mayonnaise
1/4 cup plain nonfat yogurt
1/4 cup chopped parsley
1 teaspoon chopped chives
2 tablespoons apple cider vinegar
1/4 teaspoon herbal salt substitute
1 dsah black pepper
1/2 teaspoon dried basil
Blend all ingredients until smooth.
Makes about 1-1/4 cups.
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NOTES : Snappy and low in calories, this dressing is good on coleslaw.
Nutr. Assoc. : 4052 4243 0 356 0 4828 0 0
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Bill,DC (10:50:10 pm) : * Exported from MasterCook *
Fresh Cranberry-Orange Relish
Recipe By : the California Culinary Academy
Serving Size : 30 Preparation Time :0:05
Categories : Basics & Essentials Sauces & Dressings
Fruits Low Cholesterol
Low Sodium
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 cups fresh cranberries
4 large oranges -- peeled and chopped
2 tablespoons honey
Place cranberries, oranges, and honey in a food mill or grinder, and grind
until pulpy but not pureed. Chill and serve.
Makes approximately 6 cups.
Variation: If molded cranberry sauce is desired, add 1 package gelatin or 1
cup agar flakes to sauce and place in a small pan. Bring to a boil over
medium-high heat and simmer 5 minutes. Pour into a lightly oiled decorative
mold and refrigerate until set (3 to 4 hours). To unmold, dip decorative
mold in hot water then invert it over a platter.
Makes 7 cups.
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NOTES : The tartness of the cranberries in this sauce combines well with the
sweet flavor of the oranges. Directions are given in the variation for
creating a cranberry mold.
Nutr. Assoc. : 2928 0 0
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Bill,DC (10:51:51 pm) : * Exported from MasterCook *
Liana, TX (10:54:23 pm) : CHICKEN PROVENCAL
from Reader's Digest Great Recipes for Good Health
Serves 4
271 calories 5 g fat
1 g saturated fat 86 g cholesterol
221 mg sodium
2 whole chicken breasts, halved and skinned
Nonstick cooking spray
1 tbsp vegetable oil (or olive oil)
1 large yellow onion
4 cloves garlic, sliced thinly
1 medium sweet red pepper, cored, seeded, and cut into 1 inch squares
1 medium zucchini, halved lengthwise & sliced 1/4 inch thick
1 small eggpland, sliced 1/4 inch thick and cut into wedges
1 large can low-sodium tomatoes, drained and chopped
1/4 tsp each dried basil thyme, & oregano, crumbled
10 jumbo pitted ripe olives, halved
2 tbsp minced parsely
1. Brown chicken breasts over moderate heat in heavy 12-in skillet that has
been heavily coated with cooking spray -- 5 minutes on each side. Transfer
to bowl and set aside.
2. Add olive oil,m onion, & garlic to skillet. Cook, uncovered, for 5 min.,
stirring occasionally. Add red pepper and cook 5 minutes. Add zucchini and
cook 5 minutes longer. Transfer the vegetables to the bowl with chicken.
Raise the heat to moderately high and cook the eggplant for 5 to 7 min.,
stirring occasionally, until golden.
3. Return chicken & vegetables to skillet. Add tomatoes, basil, thyme,
oregano, and olives. Lower the heat to moderate, cover, and cook for 15 min.
or until chicken is no longer pink near the bone. Transfer to heated
platter, sprinkle with parsley.
Goes great with spinach salad.
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Candy,VA (11:07:12 pm) : CRANBERRY SALAD
2 - 3oz rasberry jello
1 1/4 c boiling water
1-20 oz can crushed pineapple(unsweetened)
1-16 oz can whole cranberry sauce
1/2 c cranberry juice or port wine
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Mix all together and refrigerate 8 hours
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