On this first one, use low sodium soy to cut the sodium down even lower.

* Exported from MasterCook *

"Light" Sweet-And-Sour Chicken

Recipe By : Women's Day-Eating Light
Serving Size : 4 Preparation Time :0:00
Categories : Chicken Low Fat
Oriental

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 (20oz) can pineapple chunks in juice
1 tablespoon cornstarch
2 tablespoons granulated sugar
2 tablespoons white vinegar
2 tablespoons soy sauce
1 tablespoon peanut oil -- divided
3/4 to 1 lb boneless, skinless chicken breasts -- cut in 3/4" cubes
1 red bell pepper -- cubed
1 green bell pepper -- cubed
1 small onion -- cut in thin wedges
4 cups hot cooked rice

1. Into a small bowl, drain pineapple juice; reserve pineapple. Whisk cornstarch into juice; add sugar, vinegar, and soy.
2. In wok or large skillet, over high heat, heat 1 tsp. oil. Add half the chicken; stir-fry about 2 min., or till cooked through. Juices should run clear, not pink; remove from wok. Repeat with remaining chicken; remove from wok.
3. Add remaining 1 tsp oil, red and green peppers, and onion; stir-fry about 2 min., or till crisp tender. Add pineapple and cornstarch-juice mixture to wok; cook, stirring constantly, about 2 min. or till thickened. Return chicken to wok; heat through. Serve over rice.
about 514 cal
27 g pro
90 g car
5 g fat
49 mg chol
577 mg sod
3 g fiber













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* Exported from MasterCook *

Baked Pasta Casserole

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Low Fat Pasta
Side Dish

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 (16oz) box penne pasta
4 cups chopped vegetables, such as peppers,
mushrooms and broccoli
1 onion -- chopped
1 clove garlic -- minced
1 tbl butter
1/4 cup flour
4 cups skim milk
1/2 cup +2 tbl grated Parmesan cheese -- divided
1/2 tsp white pepper
1/4 tsp salt
1/4 cup + 1 tbl chopped fresh basil, or 2 tbl + 1tsp dried -- divided
1/3 cup bread crumbs

Heat oven to 350 degrees. Prepare pasta according to pkg. directions. During last 10 min. of cooking, add vegs. to boiling water. Drain well. Meanwhile, in a saucepan over med. heat, cook onions and garlic in hot butter 1-2 min., stirring, until onions are transparent. Stir in flour to form paste. Whisk in milk and cook 5 min. or until mixture thickens and coats back of spoon. Remove from heat and stir in 1/2 cup Parmesan, pepper and salt. IN casserole dish, combine pasta, vegs, milk mixture and 1/4 cup basil. In small bowl, combine bread crumbs, remaining 2 tbl. cheese and 1 tbl basil. Sprinkle over pasta mixture; spray with butter-flavored cooking spray. Bake 30 min or until browned.
( 350 cal 5g fat)

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* Exported from MasterCook *

Cooking Light's Enchilada Casserole

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Beef Low Fat
Tex-Mex

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
***** NONE *****

Enchilada Casserole:

1/4 Cup low-salt chicken broth
3/4 Cup chopped onion
2 Cloves garlic, minced
1 1/2 pounds ground raw turkey breast (or ground beef)
2 Cans no-fat refried beans
1 1/4 Cups enchilada sauce (your favorite canned variety)
12 (6-inch) tortillas (either corn or flour)
2 Cups (8 oz) shredded reduced-fat sharp cheddar cheese

Heat chicken broth in a large skillet over med heat. Add onion and garlic,
cook 5 minutes or until tender, stirring frequently. Add turkey (or beef), and
cook over med-high heat until browned, stirring to crumble. (If you use
ground beef, be sure to drain off excess fat. You may want to brown the
beef first, drain and wipe out the pan, then cook the onion and garlic.)
Add the refried beans and 1/2 cup of enchilada sauce; reduce heat and
simmer uncovered, for 10 minutes, stirring occasionally.
Spread 1/4 cup enchilada sauce in the bottom of a 13"x9" baking dish.
Dredge both sides of tortillas in sauce; then arrange tortillas, overlapping, in
baking dish. Top with half of bean mixture and 1/4 cup enchilada sauce
and sprinkle with half of cheese. Bruch both sides of remaining tortillas with
enchilada sauce, and arrange overlapping; over cheese. Top with
remaining bean mixture, 1/4 cup enchilada sauce and remaining cheese.
Bake at 350 F for 30 minutes or until bubbly. Let stand 10 minutes before serving. Serves 8.



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* Exported from MasterCook *

Berry-Lemon Cornmeal Biscuits

Recipe By : Better Homes and Garden-Low-Cal/Low-Fat
Serving Size : 8 Preparation Time :0:00
Categories : Breads Low Fat

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
cooking spray
1 1/2 cups all-purpose flour
1/2 cup yellow cornmeal
2 tablespoons granulated sugar
1 tablespoon finely shredded lemon peel
2 teaspoons baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
3 tablespoons butter or margarine
3/4 cup fat-free milk
1/2 cup light dairy sour cream
1 cup fresh raspberries and/or blueberries (do
not use frozen berries
Coarse sugar

1. Spray a large baking sheet with cooking spray; set aside. Stir together flour, cornmeal, sugar, peel, baking powder and soda, and salt in a large bowl. Using pastry blender, cut in maragrine or butter till mixture resembles coarse crumbs. Make a well in center and set aside.
2. Stir together milk and sour cream in a small mixing bowl. Add milk mixture all at once to the flour mixture. Using a fork, stir just until moistened. Gently fold in the berries.
3. Drop dough from a rounded tablespoon 1" apart on the prepared baking sheet, forming 16 biscuits. Sprinkle with a little coarse sugar. Bake in a 400 degrees oven for 14-16 min. or till golden. Remove from baking sheet and serve warm.
2 biscuits=206 cal.
6 g fat

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* Exported from MasterCook *

Caribbean Pork Roast

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Pork Low Fat

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 to 2-1/2 lb pork boneless double center loin roast
1 cup orange juice
1/2 cup lime juice
1 1/2 teaspoons ground cumin
1 1/2 teaspoons red pepper sauce
3/4 teaspoon ground allspice
1 medium green bell pepper -- cut in 1/8 ths
1 medium onion -- cut in 4 ths
4 cloves garlic -- crushed
salt and pepper
1 1/2 teaspoons sugar
1/2 teaspoon salt

Trim fat off pork. Pierce pork deeply all over with a meat fork or skewer. Place pork in heavy resealable plastic zip-top bag. Place remaining ingred. except and pepper, sugar and 1/2 tsp. salt in blender or food processor. Cover and blend on high speed until smooth. Pour blended mixture over pork. Seal bag; place in a dish. Refrigerate at least 4 hrs. but no longer than 24 hrs., turning bag occasionally.

Heat oven to 325 degrees. Remove pork from marinade; refrigerate marinade. Sprinkle with salt and pepper. Place pork on rack in shallow roasting pan. Insert meat thermometer so tip is in center of the thickest part of pork and does not rest in fat. Roast uncovered 1-3/4 to 2-1/4 hrs. or until thermometer reads 155 degrees. Cover and let stand 15-20 min. or until thermometer reads 160 degrees. Remove pork from pan. Cut into slices.

Pur marinade into saucepan. Stir in sugar and 1/2 tsp. salt. Heat to boiling; reduce heat. Simmer uncovered about 5 min., stirring occasionally, until mixture thickens slightly. Serve over pork.

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* Exported from MasterCook *

Double Chocolate Pudding Pie

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Pies Low Fat

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 cups cold skim milk -- divided
1 pkg (4-serving) Jell-o Devil's Food flavor Fat
Free instant pudding
1 tub (8oz) Cool Whip Lite -- thawed, divided
1 (6oz) Keebler reduced fat graham crust
1 pkg (4-serving) Jell-o White Chocolate flavor
Fat Free instant pudding

Pour 3/4 cup of the cold milk into a med. bowl. Add Devil's Food pudding mix. Beat with wire whisk 1 min. (Mixture will be thick) Gently stir in 1/2 of the whipped topping. Spoon evenly into crust. Pour remaining 3/4 cup cold milk into another med. bowl. Add White Chocolate pudding mix. Beat with wire whisk 1 min. Gently stir in remaining whipped topping. Spread over pudding layer in crust. Refrigerate 4 hrs. or till set. Garnish, if desired.
270 cal. 7g fat
s

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