http://www.recipelink.com TALK TKL - 9-26-97 - Low Fat Chat and Recipe Swap
After step-class Salad or It's too hot to cook Salad
Grape Salad
Mandarin Tuna Salad
Fat Free Salad Dressing Ingredient Info
..Honey Mustard Vinaigrette
..Basil Vinaigrette
..Indian Dressing
Rice - A - Foni
Raspberry Vinaigrette Dressing
Pot Roasted Chicken
CREAM OF CORN SOUP
Company Taters
Sweet Revenge
Chocolate Cheese Cake
Marbled Chocolate Cheesecake
Strawberry Coffee Cake
Strawberry, Chocolate, and Cheese Parfait
Hershey's 50% Reduced Fat Chocolate Brownies
Chocolate Cheesecake Mousse
Hershey's 50% Reduced Fat Chocolate Syrup Snack Cake
E. J.'s Chocolate Peanut Butter Pie
Hershey's 50% Reduced Fat Chocolate Frosting
Low Cal Enchiladas
Vegetarian Chili with Chipotle Chilies
Oven "Fried" Chicken
Hershey's 50% Reduced Fat Banana Nut Bread
Foolproof Chocolate Mousse
Risa's Low Fat Shake
Veggi Lasagna
Orange Blueberry Cake
Bette Laswell's Chicken And Rice
Betsy, NY (9:15:52 pm) : From: George McTyre MCTYREG@baylor.edu
Newsgroups: rec.food.recipes
This is what we came up after step-class last night.
"After step-class" Salad or "It's too hot to cook" Salad
4 romaine lettuce leaves
2 cups fresh spinach leaves
1/2 red onion, chopped
2 roma tomatoes, sliced
1 carrot, grated
6 mushrooms, sliced
8 chicken strips, from Church's Chicken (on the way home
from the Y, in Waco)
fat free bottled Parmesean dressing (I forget which brand)
parmesean cheese
Wash and chop the greens.
Mix with the other vegetables and dressing.
Place 4 chicken strips on top.
Sprinkle with parmesean cheese.
Serves 2
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Betsy, NY (9:19:30 pm) :
From: Karen_Ravin@brookline.mec.edu (Karen Ravin)
Newsgroups: rec.food.recipes
Grape Salad
1 to 2 pounds Red grapes, sliced in half
1/2 bunch parsley, chopped
2 to 3 garlic cloves, minced fine
Rice vinegar, to taste
This is very simple and delicious.
Mix sliced grapes, parsley, and garlic. Drizzle rice vinegar over
all.
Sserves 8-10 people. What I have found is that a people return for
more than one serving and it keeps.
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Betsy, NY (9:21:26 pm) :
Date: Wed, 10 Aug 1994 14:11:15 EDT
From: jenny JCPHIL00@UKCC.UKY.EDU
mandarin tuna salad
2 cans tuna(regular size), drained
1 can mandarin oranges, drained
1/4 cup pecans, walnuts, pistachios, almonds or your favorite nuts
1/4 cup low fat sour cream
1/4 cup low fat mayoinnasie(sp?)
1 teaspoon celery seed
1 generous dash salt and lemon pepper
mix togethre all ingredients; chill. serve on sandwiches or beds of lettuce
for a real tuna salad treat!
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Betsy, NY (9:23:59 pm) :
Date: 28 Apr 94 09:34:08 PST
From: "Tanya Heikkinen" THEIKKINEN@marvin.ag.uidaho.edu
Subject: Recipes: FF Salad Dressings
Since I hate buying salad dressing, especially that mucus-like FF goo
that they claim enchances the flavor of fresh vegetables :-P, I've
been making my own salad dressing. I just make as much as I need for
our salad that night, since it's so easy to make, and then there's no
need to worry about refrigeration, etc.
I'll give a few guidelines for creating your own FF salad dressings,
then a couple of samples that have worked well for me. These recipes
make dressing for two people. Dressing is very forgiving, and if it
tastes odd, it is easy enough to fix.
Vinegar Base:
I generally use balsamic vinegar as the base for salads when the rest
of the meal is european-style. For indian, middle eastern, and asian
meals, I use brown rice vinegar, which I get at the local ethnic-food
store. Otherwise, you can use apple cider vinegar. I don't use white
vinegar, since I like a little flavor with my acidic foods :-) Start
with about 1/4 cup of vinegar.
Herb or Spice:
If you want to use an herb, fresh ones are the best. Otherwise,
dried will do. I tend to use herbs and spices traditionally used in
the style of cuisine I am preparing. Add a total of 1/2 to 1 tsp of
herbs and spices.
Sweetener:
This is entirely optional, it just adds another dimension to the
dressing. Use a flavorful sweetener, like honey (I've never tried
brown rice syrup or malt sweetener, they'd probably be great). Table
sugar will add sweetness, but, like white vinegar, little flavor. Use
about 1/2 tsp of sweetener.
Mustard:
This, again, is optional, but a nice touch. Don't use yellow mustard.
Stoneground and Dijon mustards are tasty. Use sweet hot mustard in
asian-style dressings. Use about 1 tsp of prepared mustard.
Water:
This will tone down the dressing a bit, if you like to dump a lot of
dressing on your salad. I generally don't add water, but then I only
dribble a little dressing over each bowl. The dressing is very
flavor-saturated, so it actually will spread over two bowls of salad.
Add about 1/4 cup of water if you want to use it.
Honey Mustard Vinaigrette
-------------------------
1/4 cup apple cider vinegar
1/2 tsp honey
1 tsp prepared stoneground mustard
Put all ingredients in a small bowl. Cream together until well
blended.
Basil Vinaigrette
-----------------
1/4 cup balsamic vinegar
1/4 tsp dried basil (or 1/2 tsp fresh)
1/4 tsp dried oregano (or 1/2 tsp fresh)
Put all ingredients in a small bowl, and stir. Let sit about 10
minutes.
Indian Dressing
---------------
1/4 cup orange juice
1/4 tsp ground coriander
1/4 tsp chopped cilantro
1/2 tsp prepared sweet-hot mustard
Put all ingredients in a small bowl, and stir. Let sit about 10
minutes.
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Betsy, NY (9:30:18 pm) :
From: licorice1@aol.com (Licorice 1)
Newsgroups: alt.food.fat-free
Subject: Rice - A - Foni
Date: 21 Apr 1994 16:06:06 -0400
My version of the popular boxed variety! My kids like it a lot better! :)
1 c White Rice
1 sm onion, chopped
2 c broth (or water)
1 t butter (you could omit this)
salt, pepper to taste
1 tsp Italian herbs mix, or curry, or Mexican blend.. be creative!
Handfull of broken spaghetti
Saute onion in small amount of broth. Then add spaghetti and brown (about 2
min) Mix in rice, then add broth and herbs. Cover, reduce heat and simmer
about 20 min, or until liquid has been absorbed. Try not to open lid. Keep
heat low, so rice won't burn.
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Betsy, NY (9:33:14 pm) :
From: mikeace@ix.netcom.com (Robyn Walton)
Newsgroups: rec.food.recipes
RASPBERRY VINAIGRETTE DRESSING
Ingredients :
1/2 c. raspberry vinegar
1/4 tsp. each salt & pepper
4 tsp. sugar
2 garlic cloves, finely chopped (2 tsp.)
2 tsp. Worcestershire sauce
1 tbsp. Dijon style mustard
Preparation :
Combine all the ingredients and mix well. Refrigerate in a
container with a tight fitting lid. Will keep for months. Makes
1/2 cup.
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Risa G., NJ (9:34:42 pm) : Here is a good one from So Fat, Low Fat, No Fat:
Pot Roasted Chicken
1 chicken, cut up and skinned (or use only breast, for less fat)
7 or 8 new potatoes, scrubbed
4 or 5 onions, peeled
4 medium carrots, peeled and cut into 3" pieces
1/2 c. dry white wine
1-14 oz. can low fat reduced sodium chicken broth
1 T. lemon juice
3 cloves garlic, chopped fine
1 tsp. oregano
1/2 tsp. thyme
1/4 tsp. black pepper
2 T. chopped parsley
Preheat oven to 350 degrees.
Arrange the chicken, potatoes, onions, carrots in a baking dish.
Mix the wine, broth and lemon juice. Pour over chicken and veggies.
Sprinkle on garlic, oregano, thyme and pepper.
Bake uncovered 40-45 minutes or until chicken is fork tender.
Turn veggies and chicken occasionally and baste with pan juices.
(If juices evaporate too quickly, add more chicken broth.)
Transfer to serving platter, arranging veggies around chicken,
and sprinkle with parsley.
2 grams fat per serving
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Betsy, NY (9:39:08 pm) :
Date: Thu, 16 Jun 1994 12:06:42 -0500 (CDT)
From: Barbara Brandt blbrandt@rs6000.cmp.ilstu.edu
CREAM OF CORN SOUP
2 cups water
1 cup dry skim milk
2 tablespoons chopped chives or green onions
2 tablespoons flour
1 12 oz. can whole kernel corn
salt and pepper to taste
Combine 1 cup of water, the dry milk, chives and flour in an electric
blender and mix thoroughly. Add corn and blend until corn is chopped
fine. Pour soup into a heavy saucepan. Add remaining water and heat
slowly, stirring well. When soup comes to a boil, simmer for 1 to 2
minutes. Add salt and pepper to taste.
4 servings at 161 calories and 0.6 grams total fat
This was exceptionally quick and easy and very delicious.
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Risa G., NJ (9:40:52 pm) : Also from the same book. I tried this last week.
Not bad.
Company Taters
5-6 medium baking potatoes
2 c. fat free sour cream
1 tsp. cornstarch
3/4 c. chopped green onions
1-1/2 c. shredded fat-free cheddar cheese
1-1/2 tsp. salt
1 tsp. pepper
Paprika
Preheat oven to 350 degrees.
Boil the potatoes, jackets on, in water to cover, for
35 minutes or until tender. Cool. Peel and grate.*
In a medium bowl, combine the sour cream, cornstarch,
green onions, cheddar cheese, salt and pepper. Mix well.
Add the grated potatoes and spoon the mixture into a 9x13x2
baking dish. cover and refrigerate for 3-4 hours or overnight.
Bake for 40-50 minutes. Sprinkle with paprika and serve.
* I microwaved the potatoes until soft. I let them cool and then
I sliced them julienned and mixed them with the sour cream mixture.
This was a lot quicker and a lot less to do.
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Risa G., NJ (9:42:32 pm) : Angel, here is one:
Title: Sweet Revenge (Woman's Day 12/92) **
Yield: 24 servings
-----------------------------FIRST INGREDIENTS-----------------------------
2 c Flour
2/3 c Cocoa powder
1 ts Baking soda
1 ts Cinnamon
1 ts Ground ginger
1 ts Ground allspice
1/4 ts Ground cloves
-----------------------------ADDED INGREDIENTS-----------------------------
1 ts Vanilla
5 tb Stick margarine, room temp
1 c Packed brown sugar
1/3 c Nonfat yogurt
2 lg Egg whites
1/2 c White sugar
Mix first ingredients in a bowl. Cream together the remaining ingredients
except for the white sugar. Gradually add flour mixture. Blend well. Cover
bowl and refrigerate for 2 hours. Heat oven to 375 deg f. Have cookie
sheet(s) ready. Put granulated sugar in a small bowl. Roll tablespoons
full of dough into 1" balls. Roll balls in granulated sugar. Place on
cookie sheets 1" apart. Bake for 8 - 10 minutes or until set. Cool on wire
rack. Store airtight for up to 3 weeks. Makes about 48 cookies.
Per cookie: 80 calories, 1 3/4 g fat, 13 g carbohydrates. Each cookie =
19% calories from fat.
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Risa G., NJ (9:43:20 pm) : More low fat chocolate:
Chocolate Cheese Cake
Yield: 16 servings
16 oz Vanilla low fat yogurt
30 oz Part-skim ricotta cheese
1/2 c Chocolate wafer crumbs -
-(about 10 wafers)
2 Egg whites
3/4 c Sugar
1/2 c Cocoa powder
2 tb Flour
2 ts Vanilla
Non dairy whipped topping
Strawberry halves
Line two collanders with paper toweling. Place yogurt in one and ricotta
cheese in the other. Place in refrigerator for 24 hours. Preheat oven to
325 deg f. Sprinkle crumbs on bottom of a 9" springform pan. In the bowl
of a food processor - puree the ricotta cheese until very smooth (about
6-8 minutes, until cheese feels smooth when rubbed between your
fingertips). Add drained yogurt, egg whites, sugar, cocoa, flour and
vanilla. Puree for 3 minutes. Spoon the cheese mixture over the crumbs.
Bake for 50 minutes or until edges are set. Turn off oven; open door
slightly. Leave cheese cake in oven for 1 hour or overnight until cold.
Garnish. Makes 16 servings.
Per serving = 161 calories, 9 g protein, 5 g fat, 20 mg chol, 20 g carbs,
118 mg sodium. Percent of calories from fat = 28 %
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Betsy, NY (9:43:22 pm) :
Title: Marbled Chocolate Cheesecake (Lo Cal)
Categories: Cakes, Low-cal
Yield: 10 servings
2/3 c Skim milk
1 Envelope unflavoured gelatin
2 Eggs, separated, room temp.
12 oz Low fat cottage cheese
1/4 c Skim milk
6 tb Sugar
2 ts Vanilla extract
3 tb Unsweetened cocoa
MMMMM-------------------CHOCOLATE CRUMB CRUST------------------------
1/2 c Vanilla wafer crumbs
1 1/2 tb Butter or marg. melted
1 tb Unsweetened cocoa
In small saucepan over medium high heat, bring 2/3 cup milk to a
boil; set aside. In container of blender, sprinkle gelatin over
remaining 1/4 cup cold skim milk; let stand 4 to 5 minutes. Add
boiling skim milk; cover and blend at low speed 2 min. Add 3 T sugar,
egg yolks and vanilla; blend at medium speed until well mixed. Add
cottage cheese; blend at high speed until smooth. Remove 3/4 c
mixture to use for marbling; chill until mixture begins to thicken.
Combine 1 T sugar and cocoa; add to blender container and blend until
mixed. Pour chocolate mixture into large bowl. Chill, stirring
occasionally, until mixture mounds when dropped from spoon.
In small bowl with electric mixer at high speed, beat egg whites until
foamy. Gradually add remaining 2 T sugar; beat until stiff peaks
form. Fold beaten whites into chocolate mixture; pour chocolate
mixture into prepared crust. Spoon large dollops of vanilla mixture
over chocolate; with knife or spatula, gently swirl to create marbled
effect. Cover; refrigerate until firm, about 4 to 5 hours. Chocolate
Crumb Crust In small bowl, combine crumbs and cocoa; add butter and
stir until evenly blended. Press mixture evenly on bottom of 9 in.
springform pan.
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Annie, TX (9:44:29 pm) : Strawberry Coffee Cake
Preheat oven 350 degrees. Pam 9x13" pan.
1 carton Egg Beaters (equivalent to 2 eggs)
1 c. sugar
1/2 c. I Can't Believe It's Not Butter-
(solid in the tub)
1 1/2 c. skim milk
Mix in a medium-size bowl. Then add:
4 1/2 t. baking powder
3 c. flour
In a separate small bowl, make topping of 1 c. brown sugar and 1 t. cinnamon
Pour 1/2 batter in prepared pan. Sprinkle 1/2 topping and then 1 c. frozen
strawberries, thawed and drained on batter. Layer remaining batter and
sprinkle remaining topping on top.
Bake 30-40 minutes or until done.
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Betsy, NY (9:45:07 pm) :
Title: Strawberry, Chocolate, and Cheese Parfait
Categories: Desserts, Chocolate, Ww, Genie
Yield: 2 servings
-Makes 2 servings
1 c Strawberries, sliced
1 tb Strawberry* liqueur
1/2 c Part-skim ricotta cheese
1 1/2 ts Each granulated sugar
-and whipping cream
1/2 oz Ini chocolate chips
In small mixing bowl combine strawberries and liqueur; set aside.
Using a fork, in separate small mixing bowl combine cheese, sugar,
and cream; fold in chips. Into each of 2 long-stemmed glasses or
individual dessert dishes spoon half of the cheese mixture, then top
each with half of the strawberry mixture. Serve immediately or cover
and refrigerate until chilled.
Each serving provides: 1 Protein Exchange, 1/2 fruit Exchange; 90
Optional Calories
Per Serving: 189 Calories; 8g protein; 9g fat; 18g carbohydrate; 195
mg calcium; 84mg soium; 24mg cholesterol; 1g dietary fiber.
* Raspberry or cherry liqueur may be substituted for the strawberry
liqueur
Source: Weight Watchers Quick Success Program Cookbook
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Vicki,La (9:45:19 pm) : HERSHEY'S 50% REDUCED FAT CHOCOLATE
BROWNIES
3/4 cup HERSHEY'S Cocoa
1/2 teaspoon baking soda
2/3 cup lower fat (40% oil) margarine, melted and divided
1/2 cup boiling water
2 cups sugar
3 egg whites
1 teaspoon vanilla extract
1-1/3 cups all-purpose flour
1/4 teaspoon salt
1 cup HERSHEY'S 50% Reduced Fat Semi-Sweet Baking Chips
Heat oven to 350 F. Spray 13x9-inch baking pan with vegetable oil spray. In
large bowl, stir
together cocoa and baking soda; stir in 1/3 cup melted margarine. Add
boiling water; stir until
mixture thickens. Stir in sugar, egg whites, vanilla and remaining 1/3 cup
melted margarine; stir until
smooth. Add flour and salt; blend completely. Stir in baking chips; pour
into prepared pan. Bake 30
to 35 minutes or until brownies begin to pull away from sides of pan. Cool
completely in pan on wire
rack. Cut into squares. 36 brownies.
Nutrition Facts Serv size: 1 piece (31g), Servings: 36, Amount Per Serving:
Calories 100, Fat Cal.
25, Total Fat 3g (5%DV), Sat.Fat 1.5g (8% DV), Cholest. 0mg (0%DV), Sodium
55mg (2% DV),
Total carb. 19g (6% DV), Dietary Fiber less than 1g (4% DV), Sugars 14g,
Protein 1g, Vitamin A
(2% DV), Vitamin C (0% DV), Calcium (0% DV), Iron (2% DV). Percent Daily
Values (DV) are
based on a 2,000 calorie diet.
Contains 1 g of Salatrim per serving, only 55% of which is used by the body.
Therefore this recipe
provides 2.5 g of available total fat per serving vs. 5 g in the HERSHEY'S
ULTIMATE
CHOCOLATE BROWNIES recipe.
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Risa G., NJ (9:45:51 pm) : A good one:
Chocolate Cheesecake Mousse
32 oz carton plain nonfat yogurt
7 tablespoons sugar
or 10 packets sweet and low.
2 tablespoons cornstarch
1/3 cup unsweetened cocoa
1/4 to 1/2 teaspoon mint extract
1/2 teaspoon Rum extract
4 egg whites
1/4 teaspoon cream of tartar
1-1 1/2 cups oatmeal.
Drain yogurt overnight. Whip in sugar, constarch, cocoa, mint and rum
extract.
In separate clean and dry bowl whip egg whites(make sure no yolks are
present) with cream of tartar until they form stiff peaks. Take 1/3 of white
and mix into yogurt mixture. Carefully fold yogurt mixture into remaining
egg whites.
Line pie pan with oatmeal, and gently pour mixture in.
Bake 25-30 minutes in a 325 degree oven.
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Vicki,La (9:46:10 pm) : HERSHEY'S 50% REDUCED FAT CHOCOLATE
SYRUP SNACK CAKE
1/2 cup (1 stick) 60% vegetable oil spread, softened
1 cup sugar
1-1/2 cups (16-oz. can) HERSHEY'S Syrup
3 eggs
1 cup all-purpose flour
1/4 cup HERSHEY'S Cocoa
1 cup HERSHEY'S Reduced Fat Semi-Sweet Baking Chips
1/4 cup chopped nuts
QUICK VANILLA DRIZZLE (recipe follows)
Heat oven to 350F. Spray 13x9x2-inch baking pan with vegetable cooking
spray. In large bowl,
beat spread and sugar on medium speed of electric mixer until well blended.
Add syrup, eggs, flour
and cocoa; beat well. Pour batter into prepared pan. Sprinkle chips and nuts
over top. Bake 30 to
35 minutes or until cake springs back when touched gently in center. Cool
completely in pan on wire
rack. Drizzle QUICK VANILLA DRIZZLE over top.
15 servings.
QUICK VANILLA DRIZZLE: In small bowl, stir together 1/2 cup powdered sugar
and 2 to 3
teaspoons skim milk. About 1/4 cup drizzle.
Nutrition facts:
Serv size: 1 piece (87g), Servings: 15, Amount Per Serving: Calories 280,
Fat Cal. 60, Total Fat
8g* (12% DV), Sat.Fat 3.5G (18% DV), Cholest. 45mg (15% DV), Sodium 75mg (3%
DV),
Total carb. 51g (17% DV), Dietary Fiber 2g (8% DV), Sugars 40g, Protein 4g,
Vitamin A (6%
DV), Vitamin C (0% DV), Calcium (2% DV), Iron (8% DV). Percent Daily Values
(DV) are based
on a 2,000 calorie diet.
*contains 2.5g of Salatrim per serving, only 55% of which is used by the
body. Therefore this recipe
provides 7g of available fat per serving vs 16g in the regular Hershey's
Chocolate Syrup Snack
Cake recipe
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Betsy, NY (9:46:12 pm) :
Title: E. J.'s Chocolate Peanut Butter Pie
Categories: Ww, Pies, Low-cal, Desserts
Yield: 8 servings
MMMMM---------------------------CRUST--------------------------------
1 9" Graham Cracker Pie Crust
MMMMM-----------------------FILLING LAYER----------------------------
1 pk Sugar-free vanilla pudding*
2/3 c Nonfat dry milk powder
1 1/2 c Cold water
1/2 c Chunky peanut butter
MMMMM-----------------------FILLING LAYER----------------------------
1 pk Sugar-free instant chocolate
Pudding mix*
2/3 c Nonfat dry milk powder
1 1/4 c Cold water
MMMMM--------------------------TOPPING-------------------------------
2 c Regular whipped topping
*4 serving size Filling Layer 1: Add dry milk powder to pudding mix.
Add water and mix until smooth. Beat in peanut butter. Spread in
bottom of pie shell. Filling Layer 2: Use same bowl from layer 1 (no
need to wash it). Add dry milk to pudding mix. Stir in water. Mix
until smooth. Pour on top of peanut butter layer. Topping: Spread on
top of pie. If desired, garnish with chocolate curls made from 1 oz.
of chocolate bar or mini chocolate chips. Chill before serving. Each
serving provides: l/2 Bread, 1 Fat, 1/2 Milk, 1 Protein, 150 optional
calories (crust, 50; topping, 50; pudding, 30; garnish, 20.
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Vicki,La (9:47:02 pm) : HERSHEY'S 50% REDUCED FAT CHOCOLATE
FROSTING
1 cup HERSHEY'S 50% Reduced Fat Semi-Sweet Baking Chips
1 cup powdered sugar
3 tablespoons skim milk
In small microwave-safe bowl, place chips. Microwave at HIGH (100%) for 45
seconds; stir until
melted. Gradually add powdered sugar and skim milk, beating with wire whisk.
If necessary,
microwave at HIGH additional 30 to 45 seconds or until mixture is smooth
when beaten. Spread
immediately.
Nutrition Facts Serv size: 2 tbsp (35g), Servings: about 10, Amount Per
Serving: Calories 120, Fat
Cal. 25, Total Fat 4g (16%DV), Sat.Fat 3.5g (18% DV), Sodium 5mg (0% DV),
Total carb. 24g
(8% DV), Dietary Fiber less than 1g (4% DV), Sugars 21g, Protein 1g. Not a
significant source of
cholesterol, vitamin A, vitamin C, calcium, and iron. Percent Daily Values
(DV) are based on a
2,000 calorie diet.
Contains 3.5 g of Salatrim per serving, only 55% of which is used by the
body. Therefore this recipe
provides 2.5 g of available total fat per serving vs. 4.5 g in the HERSHEY'S
CHOCOLATE
FROSTING recipe.
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Betsy, NY (9:47:17 pm) :
Berta, Ca (9:45:38 pm) : Low Cal Enchiladas
I had some flour tortillas, left over chicken
breasts,zuccini, non fat cheese.I came up with the
following recipe. I am a cook that never measures
so it is hard for me to relate to people who
measure everything.
l med. onion , chopped fine
3 zuccini, chopped fine
2 cooked chicken breast,chopped
1 package of non-fat cheese
6 flour tortillas.
Cook onion and zuccini in a small amount of water
until soft, add chicken
and some of the cheese to hold it together. put into
tortillas. Place is pam sprayed dish. Cover with
your favorite enchiladas sauce and some of the
non-fat cheese. The only fat would come from the
tortillas and what is in the sauce, if any.
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Risa G., NJ (9:47:31 pm) : This one is good and HOT!!!:
Vegetarian Chili with Chipotle Chilies
Recipe By : Bon Appetit July 1993
Serving Size : 8
1 tablespoon olive oil
1 cup carrot -- chopped
1 cup red bell pepper -- chopped
1 cup onion -- chopped
3 cloves garlic -- minced
1 tablespoon chili powder
2 teaspoons ground cumin
1 can(28 oz) plum tomatoes, with juices -- chopped
1 can(16 oz) red kidney beans -- drained/rinsed
1 can(16 oz) cannellini -- drained/rinsed
1 can(16 oz) black beans -- drained/rinsed
2 tablespoons chipotle chilies in adobo sauce
Heat olive oil in heavy large saucepan over medium heat. Add carrot, bell
pepper, onion and garlic and saute until vegetables are light golden, about
10 minutes. Add chili powder and cumin and stir 2 minutes. Add tomatoes,
red, white and black beans and chipotle chilies and bring mixture to boil.
Reduce heat and simmer until vegetables are tender, stirring occasionally,
about 30 minutes. Thin with water if mixture is too thick. Season chili to
taste with salt and pepper. Ladle into bowls and serve.
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Risa G., NJ (9:53:07 pm) : Another from So Fat, Low Fat, No Fat. I haven't
tried it yet but I made a fish dish that was similar and it was really
delicious. I couldn't believe it was that low fat:
Oven "Fried" Chicken
1/2 c. egg substitute
1-1/2 c. cornflake crumbs
4 boneless, skinless chicken breasts
Preheat the oven to 375 degrees. Lightly spray a baking sheet
with vegetable oil spray.
In two small shallow separate bowls, place the egg substituteeee
and cornflake crumbs. One at a time, dip each pc. of chicken into
the egg substitute, then roll in the crumbs, patting to make sure
they are coated well. This will make them nice and crispy. Place
on the cooking sheet. Spray with PAM spray and bake for 30-35 minutes
or until tender and crispy, turning each piece after 15 minutes.
4 grams fat per serving
Note: to make it cajun flavored, add 1/2 tsp. crushed oregano, 1/4 tsp.
cayenne
pepper, 1/2 tsp. garlic powder and 2 T. creole seasoning. (I used Emeril's
Bayou Blast and it was delicious!!!)
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Vicki,La (10:02:44 pm) : HERSHEY'S 50% REDUCED FAT BANANA NUT
BREAD
1/2 cup fat-free dairy sour cream
2 teaspoons baking soda
1-1/2 cups sugar
1/4 cup (1/2 stick) margarine, softened
1/2 cup frozen egg substitute, thawed
3/4 teaspoon salt
3 cups all-purpose flour
1 cup mashed ripe banana (3 medium)
1 teaspoon vanilla extract
2 cups (12-oz. pkg.) HERSHEY'S Reduced Fat Semi-Sweet Baking Chips
1/2 cup chopped nuts
Heat oven to 350F. Lightly spray two 9x5x3-inch loaf pans with non-stick
vegetable cooking spray.
In small bowl, stir together sour cream and baking soda; set aside. In large
bowl, beat sugar and
margarine on medium speed of electric mixer until well blended. Add egg
substitute and salt; beat
well. Gradually add flour to sugar mixture, beating until well blended. Add
sour cream mixture,
banana and vanilla; beat until smooth. Fold in chips and nuts. Pour batter
evenly into prepared pans.
Bake 45 to 55 minutes or until wooden pick inserted in center comes out
clean. Cool 10 minutes.
Remove from pans to wire rack; immediately wrap in plastic wrap. Cool
completely before slicing.
2 loaves (32 servings).
Nutrition facts:
Serv size: 1 slice (53g), Servings: 32, Amount Per Serving: Calories 160,
Fat Cal. 35, Total Fat 5g*
(8% DV), Sat.Fat 2.5G (13% DV), Cholest. 0mg (0% DV), Sodium 150mg (6% DV),
Total carb.
27g (9% DV), Dietary Fiber 1g (4% DV), Sugars 17g, Protein 3g, Vitamin A (0%
DV), Vitamin C
(0% DV), Calcium (0% DV), Iron (4% DV). Percent Daily Values (DV) are based
on a 2,000
calorie diet.
*contains 2g of Salatrim per serving, only 55% of which is used by the body.
Therefore this recipe
provides 4g of available fat per serving vs 11g in the regular Hershey's
Chocolate Chip Banana Nut
Bread recipe
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Betsy, NY (10:05:22 pm) :
Title: FOOLPROOF CHOCOLATE MOUSSE
Categories: Dsrt/cndies
Yield: 4 servings
1 pk Chocolate instant pudding
1 Cool Whip or Whipped Cream
Make the pudding according to package directions. Fold it into some
Cool Whip or Whipped Cream. Refrigerate. Eat.
Notes from Brett Jones: "...first, you get something that tastes
almost exactly like the real thing and second, it always sets (unless
you add too much whipped cream!) and is rarely grainy.
Variations: Swirl a little raspberry jam through it or add your
favorite liqueur.
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Risa G., NJ (10:12:57 pm) : Kim, the drink is sooo easy. I put 1 cup of
non-fat milk in a container, I add a drizzle of hershey's syrup, 2 T. of a
chocolate drink mix I make up (but you can use any chocolate drink mix you
have), 1/2 tsp. xanthum gum (for thickness) and 1 scoop of low fat or non
fat ice cream or yogurt. I blend it all with my immersion blender and I pour
it in a glass. yum!! Sometimes I add flavored syrups too.
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Betsy, NY (10:30:02 pm) :
From: gorgeless@aol.com (Gorgeless)
Newsgroups: rec.food.cooking
Veggi Lasagna
This is one of the best lasagnas I'e ever had - with or without meat: Plus
it's soooo easy and it's practically fat-free!
1 cup chopped onion
2 cloves garlic, minced
1 8-oz pkg mushrooms, sliced
3-4 zuchinni, sliced
1 28-oz can tomatoes, UNdrained and cut up
2 6 oz cans tomato paste
2 t. Italian seasoning
1/4 t. pepper
2 t. sugar
2 t. salt
15 oz fat free cottage cheese
1 pkg. chopped spinach, thawed & drained
9 lasagna nooodles, UN cooked
2 cups fat-free mozzarella
1/4 cup parmesan
Saute vegies over low heat and 1/4 cup water, covered. When tender, add
tomatoes, paste, sugar, salt & spices. Bring to boil, then reduce heat and
simmer 20 minutes. In separtate bowl, blend cottage cheese and spinach.
Put 3 noodles in pammed 9x12 pan, then layer sauce, cottage mix and
mozzarella. Repeat, then cover loosely with foil and bake at 375 for 25
minutes. Un cover and bake 20 more minutes. Let stand 10 minutes. Serves 8
- 10 at 1 fat gram per serving.
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Betsy, NY (10:36:45 pm) :
ORANGE BLUEBERRY CAKE
Recipe By : Sweet and Sugar Free - Karen E. Barkie
Serving Size : 8 Preparation Time :0:00
Categories : Cakes Desserts
Sugar Free
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
CAKE
3 large eggs
1/2 cup butter -- softened
1 cup orange juice -- unsweetened
1/2 teaspoon orange extract
2 1/2 cups white flour -- unbleached
1 teaspoon baking soda
2 teaspoons baking powder
1 teaspoon cinnamon
3/4 teaspoon grated lemon rind
1 cup coconut flakes
1 cup blueberries -- fresh
=09
TOPPING
1/3 cup coconut flakes
Beat together eggs, butter, orange juice, and orange extract. Add flour,
baking soda, baking powder, cinnamon, and grated lemon rind; beat well. Stir
in I cup flaked coconut and blueberries. Spoon mixture into an oiled and
floured 9"' by 13 " baking pan. Spread batter evenly in pan.
Sprinkle 1/3 cup flaked coconut over batter. Bake at 350 degrees for 20 to
25 minutes or until browned. Cool on a wire rack.=20
Serves 8 to 10.
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Betsy, NY (10:46:38 pm) :
From: mattla@problem_with_inews_gateway_file.comm.mot.com (Matthew Laswell)
Newsgroups: rec.food.recipes
Bette Laswell's Chicken And Rice
--------------------------------
Here's one my mother made when I was growing up. It wasn't until I got
older that I realized how good it was for me... Around 3.5 grams of fat
per serving, plus complex carbohydrates, protein and a little vitamin C.
4 boneless, skinless chicken breasts (though turkey should also work)
1 1/2 cups brown rice, uncooked
2 1/2 cups water
1/2 cup orange juice
4 bullion cubes
apricot jelly
salt, pepper
Preheat your over to 325 F
Layer rice in a baking dish
boil water and dissolve bullion cubes in it, pour over rice
pour orange juice over rice
salt and pepper chicken breasts to taste and place on top of the rice
(they will be partially submerged. This is a good thing)
spoon apricot jelly over the chicken breasts to cover.
Cover the baking dish with foil and bake for 45 - 50 minutes
Remove foil from the baking dish and bake another 15 minutes
Enjoy. Serves four, plus leaves a little rice for the next day.
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