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TALK TKL 9-12-97 Low Fat Cooking Club Chat
36 Recipes

Corn, bean and squash stew
Lo-Fat Microwave Burrito
Homemade Egg Substitute
Polenta Bread With Rosemary and Garlic (ABM)
Santa Fe Pasta
Hearty Gumbo
Butternut Squash and Bourbon Bisque
Cajun Oven "Fried" Chicken
Spicy Mexican Chicken
Grilled Portabello Mushrooms
Sweet Potato Black-Eyed Pea Soup
Shrimp Creole
Ten Bean Harvest Vegetable Soup
Confetti Rice
Cornbread
Oven French Fries
Peanut Chicken on a stick
Corny Oatmeal Breakfast Patties
Oriental Vegetable Packet
Garden Vegetable Packet
Creamy Herb Vinaigrette
Southwestern Vinaigrette
Cranberry-Honey Vinaigrette
Italian Frittata
All American Burger
Spaghetti with Onions
Focaccia Bread (Italian Flat Bread)
Power Muffins
Power Bars
Bran-Apple Muffins
Green Peas With Curried Mushrooms
Far east crab cakes
Chocolate Dream Cake
Rise and Shine Muffins:
Banana Muffins
Gingersnap Raisin Muffins
Strawberry Pear Shake
Pear and Pepper Vodka
Raspberry Wheat Beer Quickbread
Vodka Cured SalmonBetsy, NY (9:07:39 pm) :
Date: Mon, 28 Feb 94 15:13:40 CST
From: ekatman@midway.uchicago.edu (Eileen 'Lee' Katman)

corn, bean and squash stew

Modified from the Greens cookbook

1 cup pinto beans - soaked overnight & drained
3 cups broth
1 large onion - chopped
2 cloves garlic - chopped fine
1 lb of tomatoes or 1 lb can whole tomatoes - chopped, juice reserved
1 tsp cumin
1 tsp cinnamon
1/4 tsp cloves
1/2 tsp oregano
salt to taste
2 hot peppers, chopped fine
1 medium butternut squash, halved, seeds scooped, baked for 1 hr
1 1/2 cups corn kernels

saute onion and garlic in some broth, add spices, add beans, tomatoes,
their juice, and spicy peppers and simmer until beans are cooked through.
Add corn and squash, simmer until flavors meld. Salt to taste. Add more
broth if you like a thinner soup. If you like more spice, add ground chiles
(ancho is nice).

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J-M, Me (9:15:21 pm) : Lo-Fat Microwave Burrito

Flour Tortillas
Can of lo/no fat refried beans (watch out the vegetarian ones are NOT the
lowest in fat!)
Chopped onion
LO/no fat shredded cheese

Spread Flour tortilla with beans. Sprinkle with onion and cheese. Roll up
and wrap with plastic wrap. When ready to eat, pop in microwave for about 30
seconds and you're good to go.

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Betsy, NY (9:17:29 pm) :
From: "MARY J WATSON"

My name is Mary and I am a registered dietitian at The
Cardiac Center of Creighton University in Omaha, NE.

I have found that if you are using large, extra large, or jumbo
sized eggs, you only need to use 1 egg white to = an egg. If you are
using small or medium eggs, you need two egg whites. The yolk is
generally the same size in all eggs, so therefore it is the white
that varies in size.

This is a recipe for homemade egg substitute that one of our cardiac
rehabilitation patients, Lynne Swassing, created.

HOMEMADE EGG SUBSTITUTE

6 jumbo egg whites
1 teaspoon canola oil
1/4 cup powdered dry skim milk
1 drop yellow food coloring

1. Combine ingredients.

This recipe can be frozen in plastic containers for later use or kept
in the refrigerator for up to 7 days. I have found it to work very
well in egg breakfast dishes and omlettes. The advantage is
that it is much less expensive than commercial egg substitutes and
people on a sodium restriction can use these more freely.

1/4 cup substitute = 1 egg
Recipe makes 6 eggs or 1 1/2 cups

Nutrition Information per 1/4 cup:
Calories: 40
Fat: .8 grams
Saturated Fat: trace
Cholesterol: 1 milligram

Comparison to 1 large egg:
Calories: 80
Fat: 5 grams
Saturated Fat: 2 grams
Cholesterol: 215 milligrams

Also.. if a recipe calls for 1 egg yolk, use 1 1/2 tablespoons egg
substitute (either homemade or commercial).

Hope this is helpful! Happy baking and happy holidays!

Mary

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Betsy, NY (9:23:51 pm) :
From: Wendy Nibeck

To say thanks in advance, here is a yummy recipe for another one of my
favorite gadgets, the bread machine. This makes a 1 1/2 pound loaf,
and works well with the delay timer.

Polenta Bread With Rosemary and Garlic

Recipe By : The Best Low-Fat, No-Sugar Bread Machine Cookbook Ever

1 1/2 teaspoons active dry yeast
3 cups bread flour
1/3 cup yellow cornmeal
1 1/2 teaspoons dried rosemary
1 1/2 cloves garlic -- chopped
3/4 teaspoon salt
1 1/2 cups water

Place the ingredients in the bread machine in the order recommended by
the manufacturer. Process on white bread cycle.

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Betsy, NY (9:27:49 pm) :
From: Diane_Jennings@muccmail.missouri.edu

Santa Fe Pasta

Recipe By : Columbia Daily Tribune - Associated Press
Serving Size : 4

1/2 cup green onion -- sliced
2 cloves garlic -- minced
1 tablespoon olive oil
1 1/2 medium red and green bell peppers -- diced
1/2 pound boneless skinless chicken breast halves -- cut 1 inch
cubes
1/2 teaspoon salt
1/2 teaspoon chili powder
black pepper -- to taste
1 dash cayenne pepper
12 ounces evaporated skim milk
1 tablespoon cornstarch
1/2 cup fresh cilantro -- leaves
1/2 pound pasta -- dry, cooked

Cook green onion and garlic in large skillet over med-high heat for 1-2
minutes.
Add bell peppers, chicken, salt, chili powder, black pepper and cayenne
pepper, cook for 4-5 minutes until chicken is no longer pink.
mix small amount of evaporated milk with cornstarch in small bowl. add to
skillet; stir in remaining milk and cilantro. mix well. cook over med-high
heat until slightly thickened, stirring occasionally.
serve over pasta.

Per serving: 392 Calories; 6g Fat (13% calories from fat); 27g Protein; 57g
Carbohydrate; 36mg Cholesterol; 413mg Sodium

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Betsy, NY (9:32:47 pm) :
From: Dawn Forsyth

I tried this tonight and it turned out excellent! I would cook extra brown
rice though. The chicken broth I use is nonfat, so that brings down the
numbers some.

Hearty Gumbo

Recipe By : First Magazine
Serving Size : 4

1 C Brown Rice
3 Tsp Oil
2 Tbsp All-Purpose Flour
1 Red And Green Bell Peppers -- Chopped
2 Ribs Celery -- Chopped
1 Lg Onion -- Chopped
3 Cloves Garlic -- Minced
3 C Chicken Broth
1 C Black Beans -- Drained, Rinsed
1 C Black-Eyed Peas -- Drained, Rinsed
2 Tsp Cajun Seasoning
8 Oz Shrimp

Notes: Original recipe called for 2 tsp oil, but I added one more while
cooking because it was too dry. I also added some chicken broth when I put
in the vegetables, it was absolutely dry.

Prepare rice as package directs. In large saucepan over medium heat, cook
oil and flour, stirring, 5 to 10 minutes until golden brown. Add peppers,
celery, onion and garlic. Cook about 8 minutes until browned. Slowly whisk
in broth; add beans and cajun seasoning. Bring to a boil; reduce heat to low
and simmer 10 minutes. Add shrimp; return to boil; reduce heat to low.
Simmer about 5 minutes until flavors are blended and gumbo is thickened.
Serve with rice.

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Betsy, NY (9:34:25 pm) :
From: Naralon Thorn

I just saw this being made on TV. I went to his website and the recipe was
there - it looks excellent and contains only 9% CFF.

Butternut Squash and Bourbon Bisque

Recipe By : Chef Jean Pierre - hhtp://chefjeanpierre.com
Serving Size : 6 Preparation Time :0:00

4 pounds butternut squash -- 1-2 abt 4 lbs
1 teaspoon extra-virgin olive oil
1 cup leeks -- diced
1 cup onions -- diced
1/2 teaspoon cumin
2 tablespoons garlic -- chopped
2 tablespoons ginger
1/4 teaspoon ground nutmeg
2 tablespoons maple syrup
2 tablespoons soy sauce
1/4 cup bourbon
1/2 cup dry sherry
5 cups chicken stock
3/4 cup evaporated skim milk
dash salt and pepper -- to taste
2 tablespoons cornstarch -- diluted in 2 Tbsps of water

1. Heat the oven to 375 degrees.

2. With a sharp knife, prick the squash in several places to allow air to
escape while it cooks (otherwise, it could burst!), place the squash in a
baking dish lined with foil and roast for about 90 minutes, until the squash
is soft when you push on it. Let it cool for 30 minutes, so it is easier to
handle, then peel, seed, and remove strings. Cut the roasted squash into
1-inch pieces, or scoop meat out with a spoon.

3. In a heavy soup kettle, heat the olive oil and add the onions.

4. Cook until LIGHT golden brown and add the leeks and cumin.

5. Cook for 2 minutes and add the garlic and ginger.

6. When the garlic is fragrant, add the maple syrup, soy sauce, bourbon,
sherry and nutmeg.

7. Add the squash and chicken stock and bring to a boil.

8. Lower the heat and cook gently for 15 minutes.

9. Using a hand held blender (or a regular blender), puree the soup until
very smooth. Add the milk, salt and pepper.

10. Cook for 2 minutes but do NOT bring to a boil. Add cornstarch and serve
in soup plates.

You may compliment this soup with garlic and parmesan cheese croutons and a
dollop of no-fat sour cream.
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Risa G., NJ (9:37:12 pm) : I made this recipe the other night and it is
delicious! My husband normally hates anything breaded but he liked this
alot:

From More So Fat, Low Fat, No Fat by Betty Rohde
Cajun Oven "Fried" Chicken

This is really tasty but if you are squeamish with hot peppers, cut down
the amount of cayenne pepper.

1/2 c. egg substitute
1-1/2 c. corn flake crumbs
4 boneless, skinless chicken breast halves
1/2 tsp. crushed oregano leaves
1/4 tsp. cayenne pepper
1/2 tsp. garlic powder
2 Tbsp. creole seasoning

Preheat oven to 350 degrees. Lightly spray a baking sheet with vegetable
cooking spray; set aside.
Take two small shallow bowls and put the egg substitute in one and the corn
flake crumbs in the other. Mix the seasonings with the corn flake crumbs,
being sure they are mixed well.
Coat the chicken, one piece at a time, with the egg substitute then roll in
the crumbs, patting to make sure the pieces are coated well. This will make
it nice and crispy.
Place on prepared sheeet and spray the top of each piece with a little
vegetable cooking spray. Bake for about 30-35 minutes, turning each pc. once
when half done. You may want to vary the seasonings - it may be a little too
hot for some.
Note: Also, vary the flavor of cooking spray, I used the garlic flavor.
It just adds to the flavor.
4 grams of fat for each pc.
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Risa G., NJ (9:43:06 pm) : This is also from the same book. I really like
the collection by Betty Rohdes. All of these So Fat, Low Fat, No Fat books I
have are really simple to use and almost everything in it is no fat or very
little fat per recipe. Really tastey too!

Spicy Mexican Chicken

1/2 c. fine dry bread crumbs
1/4 c. parmesan cheese
1 tsp. chili powder
1/4 tsp. ground cumin
1/4 tsp. ground pepper
8 boneless skinless chicken breast halves
2 c. shredded fat-free Monterey Jack or Cheddar Cheese
1/2 c. egg substitute

Preheat oven to 375 degrees. Lightly coat an 11x7" baking dish with PAM.
In a shallow dish, combine the bread crumbs, parmesan, chili powder, cumin,
and pepper. Set aside.
Place each chicken breast between two sheets of wax paper, flatten to a
thickeness
of 1/4" with a meat mallet or rolling pin (or in a pinch a iron skillet.)
Place
1/4 c. of shredded cheese in the middle of each pc. of chicken, roll up from
short side, and secure with a toothpick (making sure to leave a bit of it
sticking
out so you can find it after it bakes.) Dip the chicken rolls in the egg
substitute and then the crumb mixture. Place rolls seam side down in the
prepared baking dish. Spray the pieces of chicken very lightly with PAM and
bake for 35-40 minutes. Depending on the size of the chicken pieces, cooking
time may vary.
NOTE: Before rolling, to vary the dish, a little dollop of chopped green
chilies
on top of the cheese is also very good.
4 grams of fat per serving
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J-M, Me (9:43:50 pm) : Grilled Portabello Mushrooms

Whole Portabellos
Canola Oil
Garlic
White Wine

In a small sauce pan warm a little oil with a clove or two of garlic, just
to soften the garlic and release the flavor. Brush the flavored oil on the
caps, top & bottom. Put 1 teaspoon of white wine into the underside of the
cap and place the shroom on the medium grill , top side down for 5 minutes.
Flip and grill bottom side down for another five.

I think you can serve this as a meat alternative. It is almost like steak!
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Betsy, NY (9:46:50 pm) :
From: PATh

Sweet Potato Black-Eyed Pea Soup

Recipe By : Pat Hanneman in Soup Scoop (Jan 1997)
Serving Size : 2 Preparation Time :0:35

2 cups lowfat chicken broth -- low salt
2 cups canned tomatoes -- chopped with liquid
1 medium sweet potato -- thinly sliced
1/4 teaspoon garlic -- roasted
1 teaspoon lowfat peanut butter -- smooth
2 green onions -- chopped
2 cups cooked blackeyed peas
2 tablespoons chopped green bell pepper
2 tablespoons cajun seasoning -- to taste
1 tablespoon soy sauce, low sodium
1/8 teaspoon saffron threads -- to taste
1/4 teaspoon thyme
1/4 cup chopped fresh cilantro
salt and pepper -- to taste
4 dashes bitters -- to garnish
2 tablespoons chopped peanuts -- or honey coated sunflower seeds

PANTRY: If using canned black eyes, drain and rinse well. Use recipe-ready
frozen beans if you can get them, or cook your own.
Put everything into a heavy soup pan in the order listed, except the
salt and pepper and the garnishes. Bring just to a boil; reduce heat and
simmer, mostly covered, until the potato is tender and the soup has
mellowed; about 25 minutes, minimum.
SERVE very hot, adding a couple of drops of bitters, along with optional
nuts or seeds, at table. A feast for the eyes, make it as spicy as you
like with your favorite Cajun Seasoning blend. Makes 6 cups to serve 2
main or 4 side portions.
Each single cup portion, with peanuts, has 154 cals, with 13.6 CFF (or 2.7
g).
Acknowledgement: Inspired by an idea snared on the web at Landolakes.com

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Risa G., NJ (9:47:00 pm) : This is from Susan Powter:

C'Mon America, Let's Eat

Shrimp Creole

2 medium onions, chopped
3 cloves garlic, minced
2 stalks celery, chopped
1 14-1/2 oz. can chicken or vegetable broth
1 Tbsp. lemon juice
1 28 oz. can crushed or chopped tomatoes
1 bay leaf
3 drops hot sauce
1 tsp. Mrs. Dash onion and herb seasoning
1 tsp. Mrs. Dash garlic and herb seasoning
1/4 tsp. celery salt
1/4 tsp. white pepper
1 tsp. Spike seasoning
1-1/2 lb. uncooked shelled shrimp

In a medium size pot or dutch oven, sweat onions, garlic, and celery until
soft and browned. Add broth and lemon juice. Then add tomatoes and spices.
Simmer for 1 hour.
Add shrimp and simmer until shrimp are pink and opaque (about 3-5 minutes.)
Remove bay leaf before serving. Sprinkle with chopped parsley.
Note: I also add some chopped scallions and jalapenos and sometimes some
some fat-free sour cream.
2.06 total fat grams
serving size: 8.8 oz.
134 calories
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Betsy, NY (9:48:16 pm) :
From: PATh

Ten Bean Harvest Vegetable Soup

Recipe By : Pat Hanneman in Soup Scoop (Jan1997)
Serving Size : 4 Preparation Time :5:00

1 cup dried beans -- assorted
1/2 ounce onion bouillon cube -- see pantry
1 tablespoon soy sauce, low sodium
1 teaspoon vegetable oil
1 tablespoon mixed vegetables -- dried, flaked
peppercorns -- tri-colored
1 teaspoon orange peel -- minced
16 ounces canned tomatoes -- chopped with liquid
THINLY SLICED VEGETABLES:
1 large red new potato
1 stalk leafy rib celery
1 large carrot
1 large parsnip
1 medium sweet potato
1 large green onion -- with 2" greens
--*--
2 tablespoons chopped fresh cilantro
1 tablespoon chopped fresh tarragon
1/2 teaspoon garlic -- roasted
1 teaspoon chicken bouillon -- granules
1 teaspoon black bean sauce -- see pantry
1/4 teaspoon saffron threads
1/4 cup chopped fresh spinach
1/4 cup chopped watercress

PANTRY The Beans -- Use only 1 cup of a ten-bean assortment; such as
Anasazi Brothers Cliff Dweller Complete Bean Soup Mix. The mix should have
a variety of both beans and peas, the small creamy sort (no kidney beans).
The Cliff Dweller mix included: small navy, black eyed peas, anasazi, small
pink, small black, small speckled, baby limas, split peas, red lentils,
yellow peas). The bag was unlabeled, so this list is unordered. The
Bouillon -- both telma and knorr make 14g onion bouillon cubes. LINK to
onion gravy in mastercook. The Black Beans: use the powder, if you can
get it.
RINSE the beans several times under cold tap water. Put beans into
a 4 cup glass measure and add hot water to the 3-1/2 cup mark. Add 1
teaspoon of vegetable oil; stir well. Allow beans to soak for about 60 to
90 minutes or until the beans have tripled. Rinse under cold water.
Heat about 6 cups of water in a stock pot to a boil and add the
rinsed beans. Bring just to a boil; reduce the heat to the lowest simmer on
a slow burner. Add onion bouillon, soy, vegetable oil, dried vegetable
flakes, freshly ground red, green and black to taste, and the orange rind.
Cover, slightly ajar and let simmer about hours; removing any foams.
Add ingredients -- tomatoes through the saffron. (Adjust seasonings
to taste with pepper and/or soy.) Simmer, partially covered, for 60
minutes. Add the chopped greens; stir. Cook about 10 minutes, uncovered.
SERVE with cracked wheat dinner roll. Makes 12 cups. A 3-cup
helping has 298 cals, 7.1% CFF (or 2.5 g). Reheats well, but not often.
"Makes a very tasty bean soup, aromatic with orange and saffron and herbs."
Posted to McRecipe and Elf (Jan 1997).

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Risa G., NJ (9:49:18 pm) : Another one from Susan Powter. This is really
tastey. I have also substituted baby scallops for the shrimp and it is
really good and easy to put together:

Confetti Rice

1 c. rice
1-1/3 c. water or broth
1 tsp. salt
1 tsp. garlic powder
1 c. cut carrots, very thin 2" long strips
1/2 c. chopped red onion
1 c. cut zucchini, 1/4" squares
1/2 c. frozen corn kernels
1/2 c. diced red bell peppers
1/2 c. frozen peas
2 tbsp. chopped parsley
1 tbsp. thyme or marjoram

Place rice, water or broth, salt, and garlic powder in a pot with a tight-
fitting lid. Bring to a boil, then lower heat to simmer. After 10 minutes,
add carrots and onion. Steam another 5 minutes, then add remaining
vegetables.

Remove from heat, leaving lid on another 5 minutes. Fluf rice and distribute
vegetables throughout rice. Sprinkle with herbs and serve.
Serving size: 3 oz.
Total Fat: 0.268 grams
76.9 calories
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Risa G., NJ (9:51:53 pm) : A really good cornbread and low fat too!! Another
goodie from C'Mon America, Let's Eat:

Cornbread

1 c. all purpose flour
1-1/2 c. cornmeal
1 tsp. brown sugar
1/2 tsp. salt
3/4 tsp. baking soda
1 tbsp. baking powder
1 c. buttermilk
1 c. creamed corn
3 egg whites, beaten
2 tbsp. honey
1 tbsp. butter buds

Preheat oven to 400 degrees.
Combine dry ingredients. Combine wet ingredients. Mix wet and dry
ingredients
together. Bake in nonstick 8" baking pan for approx. 30 minutes, or until it
springs back when lightly touched in the center.
Note: For chili cornbread, eliminate honey and add 1/2 tsp. Mrs. Dash
onion and herb seasoning and a can of chilies, drained.
Serving size: 4 oz.
Total Fat: 0.988 grams
196 calories
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Risa G., NJ (9:56:11 pm) : This is from the Reynolds Recipe site. Not a bad
site and some pretty tastey recipes too!!
from www.wrc.com/
Oven French Fries
Reynolds Wrap Everyday Heavy Duty Aluminum Foil (12")
Nonstick cooking spray
3 medium baking potatoes
1 tablespoon vegetable oil
1 1/2 teaspoons seasoned salt
1/4 teaspoon pepper

1.PREHEAT oven to 450 degrees Fahrenheit.

2.LINE a 15x10-inch baking pan with Reynolds Wrap Everyday Heavy Duty
Aluminum Foil. Spray foil with nonstick cooking spray; set aside.

3.CUT potatoes into 1/2-inch sticks; place in foil-lined pan. Drizzle
potatoes with oil; tossing to coat evenly so seasonings will stick.

4.SPRINKLE potatoes with seasoned salt and pepper; gently tossing
to coat evenly. Spread potatoes evenly in foil-lined pan.

5.BAKE 30 to 35 minutes or until tender and golden brown around edges.
Sprinkle with additional seasoned salt, if desired.
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Betsy, NY (9:58:12 pm) :
From: Jennifer

This is from Richard Simmons' "Farewell to Fat" cookbook. It's a
nice cookbook that gives lots of hints for cooking well low-fat. And
it's not obnoxious, honest!

Peanut Chicken on a stick

1/2 c. water
1/3 c. each rice vinegar and creamy-style peanut butter
2 T. reduced-sodium soy sauce
1 T. sugar
4 cloves garlic, peeled
2 t. arrowroot or cornstarch
1/4 to 1/2 t. crushed red pepper flakes

In blender, combine all. Blend til smooth, transfer to small saucepan.
Heat over medium heat, stirring constantly til thickened, do not boil.
Cool. Pour half of sauce into sealable plastic bag, setting remainder
aside. Add 12 oz. chicken tenders or cut chicken breast strips to bag.
Seal and marinate 1-2 hours. Soak 4 6-inch bamboo skewers in water.

Thread chicken tenders on skewers - preheat broiler.

Broil close to heat, 1-2 minutes each side or until cooked through. Heat
reserved sauce. Serve in a bowl for dipping.

4 servings.

Cook's note: I used 1 lb. of sliced chicken breast with no problem in
this recipe. Simmons says the recipe is under 30% cff with regular
peanut butter, but I used the reduced-fat. It was good!
--
Jennifer
nifer@midplains.net

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Betsy, NY (10:03:38 pm) :
From: Reggie Dwork (reggie@reggie.com)

This was pretty good. I will make it again. It is nice that you can make
it the night before and then cook it in the morning. Also very nice that it
keeps well in the refrigerator for a few days.

Corny Oatmeal Breakfast Patties

Recipe By : Lean and Luscious and Meatless, Vol 3
Serving Size : 8

3 1/2 C Water
1/2 C Yellow Cornmeal -- (3 Oz)
1 C Rolled Oats -- (3 Oz)
2 Tsp Ground Cinnamon
2 1/2 Tbsp Sugar -- *Note
1 Tbsp Vanilla Extract
1/2 C Raisins

by Bobbie Hinman and Millie Snyder

They keep well in refrigerator.

Lightly spray an 11 x 7" baking pan with nonstick cooking spray.

Bring water to a boil in a med saucepan over medium heat.

In a small bowl, combine cornmeal, oats, cinnamon, and sugar, mixing well.
Add to boiling water, stirring briskly with a fork or wire whisk to prevent
lumps. Reduce heat to low and cook 15 minutes, stirring frequently. Remove
from heat and stir in vanilla and raisins.

Spread mixture evenly in prepared pan.

Cover and chill overnight.

To Serve:
*NOTE: I decreased the sugar a bit... original recipe was 3 T sugar.

Cut chilled mixture into 8 even pieces.

Preheat a nonstick skillet or griddle over medium heat. Spray it lightly
with nonstick cooking spray. Place patties in skillet and cook until crisp
on both sides, turning several times.

Serve hot, drizzled with maple syrup or spread with your favorite jam.

This was pretty good. I will make it again but add a bit of salt to it. I
liked it better with seedless raspberry jam on it.

Entered into MasterCook and tested for you by Reggie & Jeff Dwork

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Risa G., NJ (10:06:23 pm) : Also from www.wrc.com:

ORIENTAL VEGETABLE PACKET

Makes 4 to 6 servings

1 sheet (18x24-inch) Reynolds WrapÆ Heavy Duty Aluminum Foil
(18")
2 cups broccoli florets
1 medium red bell pepper, cut into strips
2 cups fresh snow peas
1 medium onion, sliced, separated into rings
2 tablespoons soy sauce
2 cloves garlic, minced
1 tablespoon sesame oil
1/2 teaspoon minced fresh ginger (optional)
1/4 teaspoon crushed red pepper flakes (optional)

1.PREHEAT oven to 450 degrees Fahrenheit or preheat grill to
medium.

2.LAYER broccoli, red pepper strips, snow peas and onion in center of
foil sheet. Top with soy sauce, garlic, sesame oil, ginger and pepper
flakes.

3.WRAP and seal foil to form a packet, leaving room for heat
circulation inside packet.

4.BAKE 20 to 25 minutes on a cookie sheet in oven or GRILL 15 to 18 minutes
on medium in covered grill until vegetables are crisp-tender. Toss gently
before serving.
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Risa G., NJ (10:09:39 pm) : Another one from The Reynolds Recipe site:

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Risa G., NJ (10:09:53 pm) : I screwed up there. Here is the recipe:

GARDEN VEGETABLE PACKET

Makes 4 servings

1 sheet (18x24-inch) Reynolds WrapÆ Heavy Duty Aluminum Foil
(18")
3 cups fresh broccoli florets
2 cups fresh cauliflowerets
1/2 red bell pepper, cut into 1-inch pieces
1 teaspoon dried basil leaves
1/2 teaspoon salt
1/8 teaspoon pepper
2 ice cubes

1.PREHEAT oven to 450 degrees Fahrenheit or preheat grill to
medium.

2.CENTER vegetables on foil sheet. Sprinkle with basil, salt and
pepper. Top with ice cubes.

3.WRAP and seal foil to form a packet, leaving room for heat
circulation inside packet.

4.BAKE 20 to 25 minutes on a cookie sheet in oven or GRILL 15 to
18 minutes on medium in covered grill, turning once until vegetables
are crisp-tender.
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Betsy, NY (10:11:04 pm) :
From: Lors1@aol.com

CREAMY HERB VINAIGRETTE (from Susan Powters-Cmon Amer Lets Eat) 1/3 cup rice
vinegar
1/2 tsp olive oil
2 tbsp nonfat sour cream
1 clove garlic
1/2 tsp Nature's Seasonings
1/2 tsp Mrs. Dash onion and herb mix
1 1/2 tsp dried basil or 6 fresh basil leaves 2 tbsp italian parsley
Combine all ingredients in blender.
Nutritional: Serving Size 2 oz/1/4 cup, Servings per Recipe 2, Calories
28.9, Total Fat 1.17 grams, Saturated Fat 0.016 gram.

SOUTHWESTERN VINAIGRETTE (Cooking Light 1993) 1/2 cup no salt added mild
salsa
2 tbsp minced fresh cilantro
3 tbsp lime juice
1 tbsp white wine vinegar
1 tbsp Dijon mustard
1/4 tsp chili powder
1/4 tsp pepper
Combine all ingredients in a small bowl, stirring well with a wire whisk.
Cover and chill at least 2 hours. Yield: 3/4 cup plus 2 taablespoons.
Protein 12.6, Fat 6.2 (Saturated Fat 1.2) Carbohydrates 38.1, Fiber 6.4,
Cholesterol 3, Iron 4.8, Sodium 300, Calcium 122.

Here is one with balsamic vinegar but no garlic.....

CRANBERRY-HONEY VINAIGRETTE (Cooking Light 1995) 1/2 cup cranberry juice
coktail
2 tbsp balsamic vinegar
1 tbsp honey
1 tbsp Dijon mustard
2 tsp minced fresh thyme
2 tsp walnut oil
1/4 tsp freshly ground pepper
Combine all ingredients in a small jar; cover tightly, and shake vigorously.
Chill thoroughly. Serve with salad greens. Yield: 3/4 cup plus 2 tbsps(17
calories per tbsp)
Per Tablespoon:
Protein 0.0g, Carbohydrate 2.8g, Iron 0.1mg, Fat 0.7g, Fiber 0g, Sodium
32mg, Saturated Fat 0.1g, Cholesterol 0mg, and Calcium 1mg.

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Risa G., NJ (10:15:12 pm) : I came upon this one just this week after I
opened a box of egg substitute. It looked pretty good. I haven't tried it
yet altho' I have made similar things in the past:

From the box of Better 'n Eggs Egg Substitute
Italian Frittata
Serves 2

1 c. Better 'n Eggs
1 Tbsp. skim milk
1/8 tsp. garlic powder
1/4 tsp. oregano
1/8 tsp. black pepper
1/4 c. chopped red pepper
1/4 c. broccoli flowerets
1/4 c. alfalfa sprouts
1/4 c. sliced mushrooms
2 oz. (1/2 c) shredded non-fat cheddar cheese

Combine the first five ingredients in a small bowl; beat well. Coat a medium
nonstick skillet with cooking spray. Saute red peppers and broccoli for 2-3
minutes. Remove mixture from skillet and set aside. Add egg mixture to
skillet
and cook over low heat until set. Do not stir. Top with cooked vegetable
mixture,
alfalfa sprouts and mushrooms. Sprinkle with shredded cheese. Cover tightly
and let stand 3-5 minutes until cheese melts.
0 grams of fat per serving
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Risa G., NJ (10:16:52 pm) : This is a good one too, for a basic burger:

From C'Mon America, Let's Eat by Susan Powter

All American Burger

1/4 lb. lean ground turkey
1/2 tsp. onion powder
1/2 tsp. garlic powder
1/4 tsp. Natures Seasonings (or any other herbal combination you have)
1 tsp. finely chopped parsley
1/3 c. chicken broth
1 low fat or nonfat hamburger bun

Combine turkey, onion powder, garlic powder, Nature's Seasoningsss and
parsley.
Form into patties the same size as the bun. Heat a skillet sprayed with PAM.
Place patties in the pan and brown on both sides, about 4 minutes per side.
Pour broth into pan and cook until broth is almost gone. Place on bun and
garnish with lettuce, tomato, pickle, nonfat mayo and Dijon mustard if
desired.
Serve with oven fries.
Serving size: 8-1/2 oz.
Total fat: 3.65 grams
269 calories
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Risa G., NJ (10:18:36 pm) : This is a good one from one of my favorite
books. Since I got it a few months ago, I have cooked from it many, many
times.

From Moosewood Restaurant Low Fat Favorites

Spaghetti with Onions
Serves 4

4 large onions
2 tsp. canola oil
2 tsp. ground fennel seed (optional)
1 lb. spaghetti
1 c. skim milk
1 c. canned tomatoes, crushed or coarsely chopped (8 oz. can)'
1 tsp. salt
ground black pepper to taste

Slice off the ends of the onions. Cut each onion in half lengthwise
and remove the peel. Slice each half lengthwise into strips.
Bring a large pot of water to a boil.
While the water heats up, pour the oil into a large skillet or wide soup
pot and add the onions and fennel, if using. Saute, stirring occasionally
to prevent sticking, until the onions are translucent about 10 min.
Ease the spaghetti into the boiling water, stir, and cover. Cook the
spaghetti
for just 5 minutes.
Meanwhile, add the milk and tomatoes to the onions. The milk will curdle,
but don't
worry.* Cover and gently simmer.
When the spaghetti has cooked 5 minutes, drain it and add it immediately to
the onion
mixture. Simmer the spaghetti in the sauce for 5 minutes, stirring
constantly, until
the pasta is al dente and the sauce is smooth. Drizzle in a little more milk
if
the sauce becomes too stiff. Add the salt and pepper to taste. Serve
immediately.

* I find if I make a cornstarch slurry (1 tsp. cornstarch and 1 Tbsp. milk)
and pour it
into the milk right after I add it to the pan, it doesn't curdle. A trick I
learned from Graham Kerr.

Serving Size: 10 oz.
322 calories
3.9 grams of total fat

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Betsy, NY (10:23:53 pm) :
From: "Floyd E. Whetzel, Jr." (floyd@whetzel.com)

Focaccia Bread (Italian Flat Bread)

From the text: "This flat crust bread is great served warm and broken into
pieces to eat. It's a great accompaniment to soups, salads and barbecue
meals. This ideal picnic bread can be split in half horizontally for
sandwiches."

All Sizes, All Models of Bread Makers

1 package RED STAR Active Dry Yeast or QUICK-RISE Yeast 3 cups bread flour
1 tablespoon sugar
1 teaspoon salt
1 cup water (26.6 degrees C/80 degrees F) 1 tablespoon oil (26.6 degrees
C/80 degrees F)

Place ingredients into pan in the order suggested by your machine's manual.
Select the "MANUAL" or "DOUGH" setting.

After the machine has completed the cycle, remove the dough and divide into
2 balls. Place balls of dough on lightly greased (I used a squirt of Pam)
cookie sheet (I use little 12" square ones that fit in my microwave).
Flatten each to a 10-inch circle. With table knife, cut a circle in dough
about 1 inch from edge, cutting almost through to cookie sheet. Prick center
with a fork. Spread topping (if desired, listed below) over the pricked
dough. Cover; let rise in warm place 20 to 30 minutes (I boil a cup of water
in the microwave for a few minutes and put the dough there on stacked cookie
pans). Bake at 375 degrees F for 25 to 30 minutes until golden brown. Remove
from cookie sheet. Serve warm or cold.

Suggested toppings:

sun-dried tomatoes, rehydrated sesame seeds with egg glaze
fresh onion slices green pepper slices
green and ripe olive slices sauteed onion with sugar and salt
olive oil and Italian seasoning blend

I've made this many times since returning from Atlanta, and truly enjoy it
warm with the sun-dried tomatoes and a small fresh salad with no
dressings--1/4 of a round with the salad makes a complete meal.

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Betsy, NY (10:27:44 pm) :
From: Wendy Lockman (wlockman@ra1.randomc.com)

Title: POWER MUFFINS
Categories: Muffins
Yield: 12 muffins

2 c Flour
1 c Raisin bran,slightly crushed
1 c Oatmeal
1 1/2 ts Baking soda
2 Egg whites
3/4 c Frozen apple juice concentrate, thawed
1/2 c Low fat yogurt, any flavor
1 c Mashed bananas
1 c Raisins soaked 10 minutes
-in boiling water

Combine flour, raisin bran, oatmeal and baking soda in a large bowl. Beat
egg whites in a small bowl until stiff peaks form, set aside. Add apple
juice, yogurt, bananas, and raisins to the flour mixture and stir to blend.
Fold in egg whites and mix well. Spoon batter into paper liners or a
no-stick muffin pan. Bake at 400 degrees for 20 min.

note: The muffins are very dense and rise very little during baking.

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Betsy, NY (10:33:32 pm) :
From: Wendy Lockman (wlockman@ra1.randomc.com)

Title: POWER BARS
Categories: Snacks, Bars
Yield: 6 servings

2 c Whole wheat flour
1/2 c Packed brown sugar
1/4 c Skim milk powder
1/4 c Wheat germ
1 ts Baking powder
1 1/2 c Raisins or chopped dried apricots
1/2 c Unsalted sunflower seeds
2 Eggs
1/2 c Vegetable oil
1/2 c Molasses
1/3 c Peanut butter

In bowl, combine flour, sugar, skim milk powder, wheat germ and baking
powder; stir in raisins and sunflower seeds. Combine eggs, oil,molasses and
peanut butter. Add to dry ingredients, blending well. Spread in greased 9
inch square cake pan. Bake in 350 F oven for 35 minutes or until browned and
firm to the touch. Let cool completely. Cut into24 bars. Bars can be stored
in air tight container for up to 5 days.

Origin: Canadian Living, June 1992. Shared by: Sharon Stevens

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BJ (10:36:11 pm) : Bran-Apple Muffins

1 cup wheat or oat bran
1 cup WW flour
1 tsp. each of baking powder, baking soda, cinnamon
1/4 tsp. nutmeg
1 egg or 1 T. soft tofu
2 T. oil
1/2 cup brown sugar
1/2 cup chopped dried apples
1/2 cup applesauce
1/2 cup milk.
Mix dry ingredients. Mix egg and oil
add to dry. Then add apples, applesauce and milk.
Put in muffin tin and bake at 400 for 15 minutes
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Betsy, NY (10:37:56 pm) :
Title: GREEN PEAS WITH CURRIED MUSHROOMS
Categories: Mixes, Vegetables,
Low-cal, Lo/no-fat
Yield: 8 servings

2 lb Unshelled green peas, boiled
Until crisp tender
6 oz Thinly sliced mushrooms
1 md Onion, finely chopped
1 ts Curry powder
1/2 c Chicken stock
1/2 c Lowfat yogurt

Saute mushrooms, onion and curry power in stock 10-15 minutes until onion is
softened. Add peas and heat through. Stir in yogurt and serve.

*Use pearl onions in place of chopped onion.

Per serving: Calories: 40 Protein: 3g Carbohydrates: 6g Fat: 0g Sodium: 30mg
Cholesterol: trace

Adapted from Cooking for Good Health by Gloria Rose ISBN: 0-89529-577-6
Entered by Carolyn Shaw 3-95.

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Betsy, NY (10:49:22 pm) :
From: Tina D. Bell (tdbell@altair.csustan.edu)

Far east crab cakes
From the Light and Easy Cooking Collection

2 6 oz cans lump crabmeat, drained
1/2 cup finely chopped water chestnuts
1/4 cup soft breadcrumbs
1 Tbs plus 1 tsp dried parsley flakes
1/2 tsp pepper
1/2 tsp dark sesame oil
3 Tbs reduced-calorie mayonaise (COULD REDUCE FAT BY USING FAT-FREE)
Vegetable cooking spray
Lemon wedges

Combine first 7 ingredients in a small bowl; stir well. Shape crabmeat
mixture into 8 patties.

Coat a large non-stick skillet or griddle with cooking spray; place over a
medium-high heat until hot. Add crabmeat patties, and cook 6 to 8 minutes or
until lightly browned on both sides, turning once. Transfer to a serving
platter. Garnish with lemon wedges.

Yeild: 4 servings - 125 calories per serving

NOTE: as originally made, 34% fat, with non-fat mayonaise, should come down
to acceptable levels.

protein 13.9 / fat 4.7 / carbo 6.4 / choloesterol 61 / iron 1/2 sodium 318 /
calcium 70

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Betsy, NY (10:55:21 pm) :
From: Allison Kinkead (sasank@unx.sas.com)

Here's a recipe I saw prepared on public t.v.. I don't remember the name of
the chef who prepared it. Also I made up the quantities for the cake since
he already had a Chocolate Angel Food cake prepared. Let's call this dessert
Chocolate Dream Cake (the chef didn't give it a name). It's delicious and
also fairly low in fat. Could someone post the nutritional content to the
list. Thanks.

Chocolate Dream Cake
--------------------
For Cake:
1 box Angel Food Cake mix
2/3 cup cocoa powder
1/4 cup coffee liquer (eg. kahlua, tia maria, etc.)

Combine Angel Food Cake mix with cocoa powder and prepare as directed on
box. When cake has cooled slice in half horizontally for two layers.
Sprinkle cut side of layers with coffee liquer.

For Filling:
1 small package of chocolate jello pudding mix
('instant' or 'cook & serve')
1 cup lowfat whipped cream

Prepare chocolate pudding according to directions on box. When cooled
combine with whipped cream.

For topping:
1/4 cup semi-sweet chocolate grated
lowfat whipped cream

Assembly:
Spread pudding mixture on bottom cake layer. Then top with other cake layer.
Frost entire cake or just the top with whipped cream and sprinkle with
grated chocolate.

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Betsy, NY (10:59:46 pm) :
From: temar@nbnet.nb.ca (Ted)
Subject: muffin recipes

Hi! Here are three of our favorite muffins. For baking I set my oven to 300
and I set my timer for 20min.some take 25min.You know your own ovens so time
and temp. is up to you.

Rise and Shine Muffins:
1 cup & 2T.cake /pastry flour
3/4 cup sugar
1tsp.soda
1tsp.cinnamon
1/2 tsp.salt
1cup grated carrots
1/2cup raisins
1/4cup walnuts-- optional- for lower fat omit 1/4cup coconut
1diced apple
2 beaten eggs
1/2cup applesauce
1tsp.vanilla

12 muffins = 152cals {per muffin}
3g fat--17%cals from fat

Banana Muffins
3 mashed bananas
3/4cup sugar
1 beaten egg
1tsp.soda
1tsp.baking powder
1/2tsp.salt
1 1/2 cup & 3T.cake/pastry flour
1/3 cup applesauce

9 muffins= 126 cals
1g fat{7% cals from fat}

Gingersnap Raisin Muffins
1 beaten egg
1/4 cup applesauce
1/4 cup sugar
1/2 cup molasses
1cup &2T.cake/pastry flour
1tsp.soda
1/4tsp.salt
1tsp.cinnamon
1tsp.allspice
1/2 cup hot water
1 cup raisins

9 muffins=181 cals
1g fat {4 % cals from fat}

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SueA (11:00:20 pm) : (the pear helps make this sweet!)
{ Exported from MasterCook Mac }

Strawberry Pear Shake

Recipe By: Southern Living Annual 1992
Serving Size: 2
Preparation Time: 0:00
Categories: Beverages

Amount Measure Ingredient Preparation Method
1 cup fresh strawberries sliced and frozen
1 medium-size ripe pear , peeled coarsely chopped
1/2 cup vanilla low-fat yogurt
1/2 cup skim milk
1 teaspoon sugar

Combine all ingredients in container of an electric blender; process until
smooth. Serve beverage immediately.

Notes: 148 calories 1.4 gram fat

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Betsy, NY (11:57:47 pm) :
Pear and Pepper Vodka
1 bottle vodka
1 or 2 pears
5 black peppercorns
1 vanilla bean, split
Let it sit for 2 weeks, tightly covered.
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Betsy, NY (00:02:06 am) :
RASPBERRY WHEAT BEER QUICKBREAD
foodtv.com
(Courtesy of Chris Santos of Time Cafe)

For the bread:
3 1/2 cups flour
1 teaspoon salt
1/2 teaspoon baking soda
1 1/2 teaspoons baking powder
1 egg lightly beaten
12 ounces Oregon Raspberry Wheat Beer
1 tablespoon vegetable oil
3/4 cup fresh raspberries
1/3 cup brown sugar
For the sauce:
1/4 cup raspberries
1 1/2 ounces Oregon Raspberry Wheat Beer
1 teaspoon vanilla extract

Whisk ingredients for the bread together until just combined. Pour into 9 by
5 by 3-inch loaf pan and bake 35 to 40 minutes
at 350 degrees.

Mash together sauce ingredients with a spoon and strain 1/2 of the sauce.
Add back into unstrained portion and drizzle over
bread.
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Betsy, NY (00:03:22 am) :
VODKA CURED SALMON
foodtv.com
(Courtesy JUdson Grill)

For the salmon:
1 side of salmon, skin on
2 pounds kosher salt
1 pound granulated sugar
2 bunches tarragon, chopped
1 bunch chervil
2 cups chopped chives
1 liter Absolut vodka
1/2 box brown sugar
For the salad:
4 radishes, diced
1/2 red onion, diced
1 bunch beet tops
1 bunch chervil
2 tablespoons olive oil
Juice of 1 lemon
Salt and pepper

To make the salmon mix all ingredients, except for the salmon, and place on
top of the salmon in a deep casserole dish.
Cover with plastic wrap and place in another casserole with 10 pounds of
weight on top of the fish. Let sit in the
refrigerator 4 to 5 days, then remove weight. Scrape off sugar mixture and
slice thin to serve.

Mix all salad ingredients together in a bowl. Top with salmon. Unused salmon
can be wrapped tightly on the skin for up
to 1 week.
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END OF FILE

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