Recipe: 6-25-97 Low Fat Chat Recipes Part 1 (32 recipes) (updated)
Recipe Collections32 RECIPES - LOW FAT CHAT PART 1
June 25, 1997 Recipe Swap
RECIPES IN THIS FILE:
Breakfast Chocolate Bar (no bake, using oats and dairy shake mix)
Sugar-free Cheesecake (no bake, with our without graham cracker crust)
Cherry Cheesecake Delight (using Egg Beaters and fat free cream cheese)
Dreamy Cheesecake (Weight Watchers recipe)
Instant Low-fat Pots de Creme (blender or food processor)
Low Sugar, Low Calorie Cheesecake (13x9, no bake, using Jello)
Chocolate Souffle Cake (no butter or flour)
Low Fat Chocolate Pudding
Low Fat Frozen Yogurt (using banana and strawberries, food processor)
Chocolate-Kahlua Truffles (using Chocolate Teddy Grahams)
Low Fat Cheesy Bacon Grits (using fat free cheese and turkey bacon)
Low Fat Pound Cake (using yogurt, egg whites and oats or oat bran)
Low Fat Brownies (using egg whites and applesauce)
Strawberry Spread (using gelatin and apple juice concentrate)
Vegetarian Lasagna (served cold)
Baking Tip: Substituting Applesauce for Oil in Muffins
Susan Powter's Shrimp Creole (you can use scallops too!)
Crockpot Caponata
Black Bean Salsa
Fourth of July Cheesecake - Diet
Mexican Salsa
Drunken Prawns
Baked, Steamed or Grilled Plantains
Microwave Potato Chips
Tofu Fiesta (with vegetables and ricotta, serves 2)
Black Beans and Rice
Jane Fonda's Penne with Garlic-Tomato Sauce
Low Fat, Great Taste - 12 Tried-and-True Tips to Cut the Fat
Oriental Pork and Noodles
BREAKFAST CHOCOLATE BAR
1 tbsp peanut butter or tahini (stir the tahini very well before using it)
3/4 oz uncooked oatmeal
1 packet dairy shake mix (chocolate or vanilla)
3/4 oz raisins (try golden raisins with the vanilla shake mix--yum)
Hot water
Combine peanut butter and oatmeal in a small bowl, blending into a paste. Add the dairy shake packet and blend. Add hot water, tablespoon by tablespoon, until you get a smooth paste. Stir in the raisins. If you use tahini you might not need the water.
At this point you will have a substance that, if you used chocolate dairy shake, looks somewhat gross, but hang in there. Shape the paste into a log on wax paper or plastic wrap. (now it looks really gross! :) ) Wrap the log and freeze it.
Serves 1
The whole bar = 1 M, 1 Fr, 1 Fa, 1 P and 1 B.
It's best when it's been out of the freezer for about 5 minutes - fresh out of the freezer it's still just a tad too hard to get a good bite off of. This is not only a good on-the-go breakfast-in-the-car, but also a nice midnight snack or sweet treat. People who insist they don't drink milk (and I have a few, judging my by survey) usually can eat this.
Source: Beth Woodell, University of Maryland
SUGAR-FREE CHEESECAKE
"This recipe can be made quickly and is a favorite dessert of mine."
1 (8 ounce) package cream cheese, softened
1 1/3 cups milk
1 (4 serving size) package sugar-free vanilla instant pudding
Fresh fruit (My favorite - and everybody else's favorite - is fresh strawberries but I also like fresh blueberries)
1 prepared graham cracker pie shell (optional)
Beat cream cheese until smooth. Slowly add milk, beating until creamy. Add (dry) pudding mix; beat until smooth and thickened.
Pour half of this mixture into graham cracker pie shell (or plain pie pan if not using a crust). Place a layer of fresh fruit on top of this mixture (if using strawberries chop the berries into small pieces, if using blueberries I place whole berries on mixture). Pour the other half of the mixture on top of the fruit, completely covering the fruit. Top with whole fresh fruit.
Refrigerate and enjoy.
*On my diabetic diet I am allowed a small amount of graham crackers but if you cannot have graham crackers just pour the mixture into a plain pie pan.
Source: Marilyn J Miller
CHERRY CHEESECAKE DELIGHT
FOR THE CRUST:
2 cups crushed Snackwells brand Fat Free Cinnamon Snacks (about 1 1/2 boxes)
3 tbsp sugar (or 1 1/2 tbsp sugar plus 1 1/2 packets sweet n low)
3 to 4 tbsp liquid Butter Buds*
FOR THE FILLING:
1 (8 oz) pkg Philadelphia brand fat free cream cheese
1/2 cup sugar (or 1/4 cup sugar plus 3 packets sweet n low)
Egg Beaters to equal 2 eggs (1/2 cup)
1 tsp lemon juice
1 tsp vanilla
3 tbsp flour
FOR THE TOPPING:
1 (21 oz) can of regular or lite cherry pie filling (if using lite add 1 packet Sweet n Low and 1tsp almond extract)
1 (1.3 oz) pkg Dream Whip, prepared (about 2 cups)
2 tbsp Grape Nuts cereal
Press the graham cracker mixture, after well blended, into bottom of a (13x9-inch) casserole dish that's been sprayed with nonfat cooking
spray.
Beat all the filling ingredients together until smooth; pour into crust.
Bake at 350 degrees F for 20-30 minutes, or until knife inserted comes out clean. Cool.
Spread cherry pie filling over top. Top with Dream Whip. Sprinkle Grape Nuts on top.
Makes 24 servings
*Butter Buds come in a powder form for sprinkling on Corn etc AND they come in foil packs you mix with 4 oz of water to make an excellent Butter Substitute that's FAT FREE and excels in cooking.
Source: Butter Busters Cookbook
DREAMY CHEESECAKE
2 cups part-skim ricotta cheese
2 pkg (8 oz each) light cream cheese, softened
Granulated sugar substitute to equal 8 tbsp. sugar*
1 cup egg substitute
1/4 cup reduced-calorie tub margarine, melted
3 tbsp all-purpose flour
3 tbsp cornstarch
1 tsp vanilla extract
1 tsp almond extract
Juice of 1/2 lemon
2 cups nonfat sour cream (10 calories per tablespoon)
1 1/3 cups fresh raspberries or blueberries (optional)**
In large bowl, with electric mixer on low speed, combine ricotta, cream cheese, and sugar substitute until blended. Slowly pour in egg substitute; continue to beat on low speed until no yellow streaks remain. Add remaining ingredients except sour cream and berries; mix until just combined.
Fold in sour cream. Pour mixture into ungreased (10-inch) springform pan. Place pan in cold oven.
Turn oven to 325 degrees F. Bake for 1 hour (do not open oven door). Turn oven off (do not open oven door); leave cheesecake in oven for 2 hours. Do not open oven door during baking or cooling.
Remove cake from oven; refrigerate until ready to serve.
Remove side of pan. Garnish cake with fruit, if desired**, and cut into 16 wedges.
*Do NOT use low-calorie sweetener with aspartame in this recipe, it may lose sweetness during baking.
**One cup preserves can also be used in place of fruit. Add 50 optional calories per serving.
Makes 16 servings
Per serving: 157 calories, 10g protein, 9g fat, 9g carbohydrate, 167mg calcium, 289mg sodium, 25mg cholesterol, 0g dietary fiber
Each serving provides: 1/4 protein; 60 optional calories (add 10 optional calories if fresh fruit garnish is used.)
Makes 1 (10-inch) cheesecake
Source: Weight Watchers Favorite Homestyle Recipes, 1993
INSTANT LOW-FAT POTS DE CREME
1 (15 ounce) carton part-skim or non-fat ricotta cheese
6 tablespoons sugar (or 4 packets sugar substitute)
1/4 cup unsweetened cocoa powder, preferably Dutch process
2 tablespoons coffee liqueur (or 1 tablespoon each coffee liqueur and brandy)
1 tablespoon instant espresso coffee crystals
2 teaspoons pure vanilla extract
2 to 3 tablespoons evaporated skim milk
Put ricotta, sugar, cocoa, liqueur, coffee crystals and vanilla into a food processor or blender; process 5 seconds. Scrape down mixture from the sides of the bowl and process 5 seconds more.
With motor running, add milk through the feed tube or lid, 1 tablespoon at a time, only until mixture is the consistency of chocolate pudding. Continue processing until absolutely smooth, 8 to 10 seconds more.
Divide among six (4- to 5-ounce each) ramekins or serving dishes. Serve at once or refrigerate covered until ready to serve.
Makes 6 servings
Source: Rebecca Radnor
LOW SUGAR, LOW CALORIE CHEESECAKE
1 (3 oz) box sugar-free gelatin (any flavor)
1 cup hot water
22 packets Sweet n' Low, divided use
2 cups graham cracker crumbs
7 Tbsp margarine (from sticks), melted
1 (8 oz) pkg light cream cheese
1 pkg D-Zerta topping, whipped as package directs (like Dream Whip)
Dissolve gelatin in 1 cup hot water. Set aside to cool.
Mix together 6 packets Sweet n' Low and graham cracker crumbs. Add melted margarine. Press 2 cups of crumb mixture firmly into a (13x9-inch) pan. Reserve remaining crumb mixture for top. Set aside.
Cream the remaining 16 packets Sweet n' Low with cream cheese. Stir in prepared whipped topping. Pour mixture over crust and sprinkle with remaining cracker crumbs.
Refrigerate 3-4 hours before serving. Also freezes well.
Makes 36 squares (37 calories per square)
From: Cath
Source: Deanna Naivar, Temple, Texas in Home Cooking Magazine, November 1991
CHOCOLATE SOUFFLE CAKE
"A rich cake based on a French-countryside recipe from restaurant consultant Rozanne Gold. Made without butter, and with cocoa powder instead of chocolate, the cake is like a souffle that rises, then sinks as it cools."
Nonstick vegetable oil spray
14 tbsp sugar, divided use
2/3 cup walnuts, toasted
1/2 cup unsweetened cocoa powder
3 tbsp vegetable oil
8 large egg whites
1 pinch salt
Powdered sugar
Preheat oven to 350 degrees F.
Line bottom of an (8 x 2 3/4-inch) springform pan with parchment paper. Spread pan and paper with vegetable oil spray. Sprinkle pan with 2 tablespoons sugar. Set aside.
Finely grind nuts with 2 tablespoons sugar in processor. Transfer nut mixture to large bowl. Mix in 10 tablespoons sugar and the cocoa powder, then the oil. Set aside.
Using electric mixer, beat egg whites and salt in large bowl until soft peaks form. Fold whites into cocoa mixture in 3 additions. Spoon batter into prepared pan; smooth top.
Bake until cake puffs and tester inserted into center comes out with moist crumbs attached, about 30 minutes. Cool cake in pan on rack about 30 minutes. (Cake may fall.)
Cut around pan sides to loosen cake. Remove sides of pan and cool cake completely. Sprinkle cake with powdered sugar.
Makes 8 servings
Per serving: calories, 220; fat 12 g; sodium, 74 mg; cholesterol, 0
Source: Bon Appetit magazine, May 1994
LOW FAT CHOCOLATE PUDDING
1/2 cup sugar
1/4 cup unsweetened cocoa powder
3 Tablespoons cornstarch
1/8 tsp salt
2 1/2 cups fat free milk
1 1/2 tsp vanilla
In a medium saucepan, combine sugar, cocoa powder, cornstarch and salt. Stir in milk. Cook over medium heat, stirring constantly until thick and bubbly. Cook 2 more minutes. Remove from heat. Stir in vanilla. Pour pudding into bowl. Chill thoroughly; do not stir.
Makes 4 servings (1 gram of fat per serving)
From: Cath
LOW FAT FROZEN YOGURT
"The banana is the secret - the mixture fluffs up very light and creamy. You'll be surprised at how much this makes! We split one batch between two people!"
1 (8 oz) carton non-fat yogurt, frozen
1 medium-size banana, frozen
1 cup cold skim milk
1 1/2 cup frozen strawberries (peaches are good too)
Lemon juice (just a squeeze)
Artificial sweetener (We use Sunette - not NutraSweet. Sold regionally here as "Sweet One")
Take the yogurt, banana and fruit out of the freezer about 40 minutes or so before making so that everything is partially thawed. If you don't, you'll end up processing rocks.
Chop yogurt and banana into 1-inch cubes. Process in a food processor into a coarse mixture. Add fruit and process another ten seconds or so. Add sweetener and just a squeeze of lemon juice. Add the skim milk to the mixture while food processor is on high. BE CAREFUL WITH THE MILK - too little and the mixture will not smooth out, too much and you might need to search for a straw!
Makes 2 servings
From: Cath
CHOCOLATE-KAHLUA TRUFFLES
10 ounces chocolate Teddy Grahams
6 tablespoons skim milk
1/4 cup nonfat dry milk powder
1 tablespoon Kahlua
2/3 cup pitted dates, finely chopped
1/3 cup pecans, finely chopped
Place knife blade in food processor bowl; add cookies and process until cookies turn to crumbs.
Combine skim milk, dry milk and Kahlua in a large bowl; stir in crumbs. Add dates, stirring until mixture forms a soft dough.
Shape into 3/4-inch balls, then roll in chopped pecans. Cover and refrigerate.
Serve in miniature paper baking cups.
Makes 4 1/2 dozen (2 truffles per serving)
Per 2 truffles: 75 calories, 2.4g fat, 29% calories from fat
Source: Cooking Light Guilt-Free Desserts
LOW FAT CHEESY BACON GRITS
4 1/2 cups fat free milk
1 cup quick cooking grits
1 1/2 tsp. Molly McButter (or Butter Buds)
1 tsp. Natures Seasoning (I use any seasoning mix)
4 egg whites, slightly beaten
2 cups Fat Free shredded cheddar cheese, divided use
6 slices turkey bacon, cooked and crumbled
4 drops hot sauce
Nonstick spray
Bring milk to a boil. Add grits; reduce heat to simmer. Cook 5 minutes.
Remove from heat. Add Molly McButter, Natures Seasonings, and egg whites. Stir in 1 1/2 cups cheese, bacon, and hot pepper sauce. Turn into an (8x8-inch) baking pan that has been sprayed with nonstick spray. Sprinkle with remaining 1/2 cup cheese.
Bake in a 375 degree F oven for 45 minutes. Till brown and puffy.
VARIATION:
Add 1/8 cup chopped green onion or 1/8 cup chopped parsley. I've tried chopped cilantro too. Yum!!
From: Risa G.
Source: Susan Powter
Here is a good low fat loaf cake:
LOW FAT POUND CAKE
5 Tbsp. reduced fat margarine
1 1/4 cup sugar
3 egg whites
1 1/2 tsp. vanilla
1 2/3 cups flour
1/2 cup oat bran (sub 1/4 cup each flour and oatmeal)
1/2 tsp. baking soda
1 cup plain or lemon non fat yogurt
Preheat oven to 350 degrees F. Coat a loaf pan with nonstick cooking spray.
Combine the margarine and sugar large bowl. Beat until smooth, add the egg whites, vanilla and beat until smooth, stir in the yogurt; set aside.
Combine the flour, oat bran or oats and baking soda in a separate bowl. Stir the dry into the wet, just until mixed well. Pour into prepared loaf pan.
Bake at 350 degrees F for 55-60 minutes or until a toothpick comes out clean. Remove, let cool in pan for 15 minutes, then turn out onto a rack to cool.
Notes: Excellent!
Makes 1 loaf cake, 12 servings
From: Dayle, B.C.
LOW FAT BROWNIES
3/4 cup flour
1/2 cup unsweetened cocoa powder
1 tsp. baking powder
dash salt
1 1/2 cups sugar
2 Tbsp. margarine
1 tsp vanilla
2 eggs whites (or 1 whole egg)
1/2 cup applesauce
Preheat oven to 350 degrees F. Spray an (8x8-inch) baking pan with nonstick cooking spray.
Sift flour, cocoa powder, baking powder and salt together; set aside.
Cream sugar, margarine and vanilla together; add, egg whites (or egg). Add flour mixture and stir to combine. Pour into prepared pan.
Bake at 350 degrees F until pick comes out clean.
From: MB
STRAWBERRY SPREAD
2 envelopes unflavored gelatin
1 cup frozen apple juice concentrate, thawed, divided use
2 quarts of fresh strawberries, washed, hulled and mashed
1 Tablespoon lemon juice
Sprinkle gelatin over 1/2 cup apple juice concentrate; set aside.
Combine remaining 1/2 cup juice concentrate, strawberries, and lemon juice in a heavy saucepan. Cook over medium-low heat 10-15 minutes, stirring constantly.
Remove from heat and add softened gelatin mixture; stir until gelatin dissolves. Cool and store in refrigerator.
Makes 6 cups (1 serving = 1 tablespoon)
Each 1 tablespoon serving has 9 calories and a trace of fat.
MB (9:42:54 pm) :
VEGETARIAN LASAGNA
1 (1 pound) package lasagna noodles
Green onions
1 (24 oz.) carton fat free cottage cheese
Tomatoes, thinly sliced
Zucchini, thinly sliced
Yellow squash, thinly sliced
Carrots, diced
Cucumber, sliced
Bell peppers, diced
Spinach leaves, fresh
Celery, diced
Fat free parmesan cheese, grated
Alfalfa sprouts
Prepared Sauce (recipe follows)
Cook the lasagna noodles, rinse with cold water and drain.
Chop green onions and add 1/2 cup to the cottage cheese and mix. Keep remainder to add to lasagna. Set aside.
Prepare by slicing thin, as much of the vegetables as you feel you will want and limited by the depth of your pan. Set aside.
In your pan, add a ladle of sauce on the bottom and spread around. Put in a layer of noodles. Top with a layer of tomatoes, squash slices and carrot dices. Add sauce and another layer of noodles. Add cucumber, peppers, squash, and cottage cheese. Put on some sauce and another layer of noodles. Add spinach leaves, celery, green onions, parmesan, and sprouts. Put on a final layer of noodles, and top with more sauce.
Cover with plastic wrap and refrigerate for several hours. Slice cold and serve cold.
FOR THE SAUCE:
Prepare a sauce using canned tomato sauce. Simmer the sauce and add finely diced carrot, celery, onion, dried oregano and basil, and fresh garlic. This should be done a day ahead, simmered for several hours, and refrigerated. I make a large batch using a 110 oz. can of tomato sauce available at Sam's for $2.29. It is good leftovers on rice or pasta.
From: MB
BAKING TIP: SUBSTITUTING APPLESAUCE FOR OIL IN MUFFINS
A hearty YES to substituting applesauce for the oil in muffins and all other quick breads. It works wonderfully, tastes great, and as an added benefit, you can cut back on the sugar that's called for (by about 1/3, depending on your tastes.) I've been doing it for about a year now, and at Thanksgiving, even my cousin who is very nutty about fat ate the pumpkin bread I baked. The substitution rate is equal parts applesauce for oil (if the recipe calls for 1/2 cup oil, use 1/2 cup applesauce). I've been told prune whip/puree/baby food works as well, and is even sweeter.)
Source: Maxine in RI
SHRIMP CREOLE
2 medium onions, chopped
3 cloves garlic, minced
2 stalks celery, chopped
1 (14 1/2 oz.) can chicken broth or vegetable broth
1 Tbsp. lemon Juice
1 (28 oz.) can crushed or chopped tomatoes
1 bay leaf
3 drops Louisiana hot sauce (Tabasco)
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 (found in health food stores)
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 at least 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. (I also serve it with some hot sauce on the side and some fat free sour cream on top with scallions.)
From: Risa G.
Adapted from source: Susan Powter
CROCKPOT CAPONATA
1 lb plum tomatoes, chopped
1 eggplant, cut in 1/2-inch pieces
2 medium zucchini, cut in 1/2-inch pieces
1 onion, finely chopped
3 stalks celery, sliced
1/2 cup chopped fresh parsley
1/4 cup raisins
1/4 cup tomato paste
2 Tbsp red wine vinegar
1 Tbsp brown sugar
1 tsp salt
1/4 tsp freshly ground black pepper
3 Tbsp oil cured black olives (optional)
2 Tbsp capers (optional)
Combine all ingredients except olives and capers crock pot.
Cover and cook on LOW for 5 1/2 hours. Do not remove cover during cooking.
Stir in olives and capers, if using. Serve warm or cold.
Makes 6 servings
Source: ReddHedd/Bob b1744
BLACK BEAN SALSA
1 can black beans, drained (or equivalent bean)
1 red and 1 green bell pepper, diced
Kernels from 4 ears of corn, cooked
Jalapenos, diced (to taste)
Cumin, coriander, chile powder to taste (about 1 tsp each)
Chopped fresh cilantro (to taste)
Mix all ingredients together and chill.
From: MB
FOURTH OF JULY CHEESECAKE - DIET
1 cup vanilla wafer crumbs
4 tbsp margarine, melted
3 tbsp NutraSweet Spoonful
1 (1/4 oz.) envelope unflavored gelatin
1 cup skim milk
2 pkg (8 oz each) reduced fat cream cheese, softened
1 (3 oz) pkg reduced fat cream cheese, softened
2 tbsp lemon juice
1 tbsp grated lemon rind
2 tsp vanilla extract
1/3 To 1/2 cup NutraSweet Spoonful
1 pint blueberries
2 pints raspberries
Mix crumbs, margarine and the 3 tbsp. NutraSweet Spoonful in medium bowl; pat evenly on bottom of jelly roll pan (15x10-inches). Set aside.
Sprinkle gelatin over milk in small saucepan; let stand 2 to 3 minutes. Heat over medium low heat, stirring constantly, until gelatin is dissolved. Cool to room temperature.
Beat cream cheese until fluffy in large bowl; gradually beat in milk mixture. Beat in lemon juice and rind, vanilla and 1/3 to 1/2 cup NutraSweet Spoonful. Pour mixture over crust. Refrigerate until
set, 3 to 4 hours.
Before serving, decorate to look like a flag, using the blueberries for the stars, and the raspberries for the stripes.
Makes 16 servings
From: Cath
Source: The Nutrasweet Spoonful Recipe Collection, the NutraSweet/Equal Company
MEXICAN SALSA
2 ripe and red tomatoes, diced
1/2 onion, diced
1 clove garlic, minced
1/4 green bell pepper, diced
2 tablespoons chopped fresh cilantro
1 jalapeno pepper, diced (or as many as you like)
salt (to taste, try garlic salt, too)
juice of 1/2 lime (or 1/4 lemon)
Mix all of the above and try some fat free chips. Great on potatoes, rice and anything else in the refrigerator.
Makes 2 cups
From: MB
DRUNKEN PRAWNS
"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."
1 pound prawns, medium to large
2 cups dark beer
2 teaspoons coarsely chopped garlic
1 tablespoon Tabasco Sauce
1 tablespoon minced parsley
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. Bring to a boil and cook for 5 minutes or until prawns turn pink. Do not overcook. Serve hot.
Serve them steaming hot and let guests peel and eat their own. Serve the hot poaching liquid as a dipping sauce for the prawns.
From: Sandy
BAKED, STEAMED OR GRILLED PLANTAINS
"After recently visiting Miami and tasting fried plantains, I would like to publicize other ways of cooking them. These plantains are identical to ones available in my native state of Kerala (which is in India). I am sure others feel as I do that those fried plantains are way too oily, so here goes."
BAKED PLANTAINS:
What I do is just stick a plantain in a toaster oven set at 350 degrees F, for about 20 minutes or so, usually the skin splits and gets fairly dark. I turn it over about 1/2 way through the process. The result is great, without all that oil.
STEAMED PLANTAINS:
If you have a steamer or pressure cooker then about 10 to 15 minutes should do the job. Once they are steamed this is what I love best. I make a brown sugar syrup and saute the plantains (which I cut into 2 inch pieces) in till they are well coated with the syrup.
GRILLED PLANTAINS:
This produces about the same result as baking. I have not tried it here, but if you have a cast iron skillet, then set it at medium heat and grill the plantain till the skin gets quite black.
Source: Ramprasad Ramakrishna, rec.food.recipes, 1995
MICROWAVE POTATO CHIPS
1 potato, thinly sliced (peel or don't peel)
Spray a dinner plate with Pam. Place potato slices on plate in a single row. Microwave on HIGH for 4 minutes. Turn slices over and continue to microwave on high another 3 to 5 minutes. Potatoes are done when they are lightly browned - if they aren't browned, they won't get crisp. (This may take longer depending on your microwave's wattage but you will be safe with the initial 4 minutes of cooking. You need to watch them carefully after that.)
Now comes the hard part. Remove from plate and toss in a bowl with salt or seasoning of your choice and let cool! It is important to let them cool so they can crisp up.
From: MB
Tofu Fiesta (with vegetables and ricotta, serves 2)
TOFU FIESTA
1/4 cup chopped onion
1 garlic clove, minced
1 tablespoon vegetable oil
1 cup broccoli pieces
2 carrots, sliced thin
1/2 green bell pepper, sliced
1 1/2 cups diced mushrooms
1 cup chopped celery
8 ounces tofu, drained
1/2 teaspoon ground turmeric
1/2 cup ricotta cheese
1 ripe tomato, cubed
2 tablespoons chopped fresh parsley
2 tablespoons sesame seeds, toasted (for garnish)
Saute the onion and garlic in the oil until the onion is transparent.
Add the broccoli, carrots, pepper, mushrooms and celery and cook until tender.
Break the tofu into chunks. Add the tofu to the vegetables with the turmeric and cheese. Simmer to heat thoroughly.
Just before serving, add the tomato and parsley and sprinkle on the sesame seeds.
Makes 2 servings
Per one serving (1/2 recipe): 383 calories 25 gm. carb, 23 gm protein, 23 gm fat, 149 mg sodium, 1090 mg potassium, 31 mg cholesterol.
1 bread exchange, 2 vegetable, 2 medium fat meat plus 2 fat exchanges.
Source: American Diabetes Association Holiday Cookbook by Betty Wedman 1986
BLACK BEANS AND RICE
1 onion, chopped
1 green bell pepper, chopped
6 cloves garlic, chopped
2 cans (16 oz. each) black beans, drained
1 tsp. ground cumin
Chopped fresh cilantro (to taste)
Hot cooked rice (for serving)
Using a bit of cooking spray, saute onion, bell pepper and garlic. Add black beans, cumin and cilantro; cook until thick. Serve over rice.
From: Chris
JANE FONDA'S PENNE WITH GARLIC-TOMATO SAUCE
2 tsp. olive oil
8 garlic cloves, peeled and minced (Yes, 8!!)
2 small shallots, peeled and minced*
4 large tomatoes, peeled, seeded and diced
1 (8 oz.) can tomato sauce
1 Tbsp. chopped fresh oregano (or 1 tsp. dried oregano)
1/4 tsp. red pepper flakes
1/2 tsp. salt
6 quarts water
12 oz. uncooked penne pasta
1/4 cup chopped fresh parsley (for serving)
2 Tbsp. grated Romano or parmesan cheese (for serving)
In a large non stick pan over medium heat, heat the oil. Add the garlic and shallots and saute until tender, about 3 minutes.
Add tomatoes, tomato sauce and oregano, bring to a boil, reduce the heat to low and simmer for 10 minutes.
Add the red pepper flakes and salt and simmer for 5 minutes more. Keep warm.
In a large pot over high heat, bring the water to a boil. Add the penne and cook according to pkg. directions or until al dente, 8-10 minutes. Drain. Add the penne to the sauce mixture in the frying pan and stir to coat well.
TO SERVE:
Divide among 4 individual plates. Top each with an equal amount of parsley and cheese.
Makes 4 servings
From: Risa G.
Source: Jane Fonda
LOW FAT, GREAT TASTE - TWELVE TRIED-AND-TRUE TIPS TO CUT THE FAT:
1. Make cream soups with pureed cooked potato, not cream.
2. Prepare stuffing (homemade or packaged) with broth or applesauce instead of some or even all of the fat.
3. Reduce the serving size without making it look like less: Pound meats and chicken breasts or buy thin cutlets.
4. Combine meats if you can. Use half ground turkey, half ground beef in meat loaf and meatballs.
5. When browning meat for stew and pot roast, use a nonstick pan and only 1 teaspoon oil. If you don't have a nonstick pan, spray pan lightly with cooking spray and heat, then add 1 teaspoon oil.
6. Cut back on the amount of Cheddar cheese a recipe calls for, and add a bit of Parmesan for flavor. Or take advantage of the fuller flavor of sharp Cheddar, but use a smaller amount than you would a mild Cheddar.
7. Replace half the mayonnaise in creamy dressings and dips with plain low-fat or nonfat yogurt. Add herbs, mustard, horseradish or salsa to boost the flavor.
8. You may be able to substitute unsweetened cocoa powder, which is fairly low in fat, for chocolate in some cakes and cookies. Add more liquid, if necessary, to make the food moist.
9. Cut back on the nuts and chocolate in cakes and cookies.
10. Removing the skin from chicken reduces the fat substantially. Problem is, skinned chicken has a nasty habit of turning tough and dry when you cook it. A coating of low-fat yogurt and a few spices, however, can work wonders.
11. Beans are a terrific protein source but have considerably less fat than red meat.
12. Fruit salsas pack a flavorful punch with little to no fat.
From: Cath
Source: Magazine recipe clipping: from an old Woman's Day magazine
ORIENTAL PORK AND NOODLES
8 ounces linguine, uncooked
Nonstick cooking spray
8 ounces pork tenderloin, cut in thin strips
1 cup coarsely chopped red bell pepper
3/4 cup thinly sliced carrot
1 can (14 ounces) baby corn, drained, and corn cut in half
1/2 cup thinly sliced scallions
3/4 cup fat-free chicken broth
1/4 cup bottled teriyaki sauce
2 teaspoons cornstarch
1 1/2 teaspoons minced garlic
1 teaspoon dark Oriental sesame oil
Bring a large pot of water to a boil. Add pasta and cook according to package directions. Drain, rinse with cold water and return to pot.
While pasta cooks, spray a large nonstick skillet with cooking spray. Heat over medium-high heat. Add pork. Cook 2 to 3 minutes, stirring often, until golden and cooked through. Remove from skillet.
Spray skillet again. Add bell pepper and carrots. Stir over medium-high heat 2 to 3 minutes, until vegetables are crisp-tender. Stir in corn and scallions.
Mix remaining ingredients until well blended. Stir into skillet and bring to a boil. Boil 30 seconds, or until thickened and clear.
Stir in pasta and pork. Cook until heated through.
Makes 4 servings
Per serving: 372 cal, 23 g pro, 55 g car, 6 g fat, 37 mg chol, 926 mg sod.
Exchanges: 3 1/4 starch/bread, 1 vegetable, 1 3/4 lean meat
From: Cath
Source: Woman's Day Magazine, October 11, 1994
June 25, 1997 Recipe Swap
RECIPES IN THIS FILE:
Breakfast Chocolate Bar (no bake, using oats and dairy shake mix)
Sugar-free Cheesecake (no bake, with our without graham cracker crust)
Cherry Cheesecake Delight (using Egg Beaters and fat free cream cheese)
Dreamy Cheesecake (Weight Watchers recipe)
Instant Low-fat Pots de Creme (blender or food processor)
Low Sugar, Low Calorie Cheesecake (13x9, no bake, using Jello)
Chocolate Souffle Cake (no butter or flour)
Low Fat Chocolate Pudding
Low Fat Frozen Yogurt (using banana and strawberries, food processor)
Chocolate-Kahlua Truffles (using Chocolate Teddy Grahams)
Low Fat Cheesy Bacon Grits (using fat free cheese and turkey bacon)
Low Fat Pound Cake (using yogurt, egg whites and oats or oat bran)
Low Fat Brownies (using egg whites and applesauce)
Strawberry Spread (using gelatin and apple juice concentrate)
Vegetarian Lasagna (served cold)
Baking Tip: Substituting Applesauce for Oil in Muffins
Susan Powter's Shrimp Creole (you can use scallops too!)
Crockpot Caponata
Black Bean Salsa
Fourth of July Cheesecake - Diet
Mexican Salsa
Drunken Prawns
Baked, Steamed or Grilled Plantains
Microwave Potato Chips
Tofu Fiesta (with vegetables and ricotta, serves 2)
Black Beans and Rice
Jane Fonda's Penne with Garlic-Tomato Sauce
Low Fat, Great Taste - 12 Tried-and-True Tips to Cut the Fat
Oriental Pork and Noodles
BREAKFAST CHOCOLATE BAR
1 tbsp peanut butter or tahini (stir the tahini very well before using it)
3/4 oz uncooked oatmeal
1 packet dairy shake mix (chocolate or vanilla)
3/4 oz raisins (try golden raisins with the vanilla shake mix--yum)
Hot water
Combine peanut butter and oatmeal in a small bowl, blending into a paste. Add the dairy shake packet and blend. Add hot water, tablespoon by tablespoon, until you get a smooth paste. Stir in the raisins. If you use tahini you might not need the water.
At this point you will have a substance that, if you used chocolate dairy shake, looks somewhat gross, but hang in there. Shape the paste into a log on wax paper or plastic wrap. (now it looks really gross! :) ) Wrap the log and freeze it.
Serves 1
The whole bar = 1 M, 1 Fr, 1 Fa, 1 P and 1 B.
It's best when it's been out of the freezer for about 5 minutes - fresh out of the freezer it's still just a tad too hard to get a good bite off of. This is not only a good on-the-go breakfast-in-the-car, but also a nice midnight snack or sweet treat. People who insist they don't drink milk (and I have a few, judging my by survey) usually can eat this.
Source: Beth Woodell, University of Maryland
SUGAR-FREE CHEESECAKE
"This recipe can be made quickly and is a favorite dessert of mine."
1 (8 ounce) package cream cheese, softened
1 1/3 cups milk
1 (4 serving size) package sugar-free vanilla instant pudding
Fresh fruit (My favorite - and everybody else's favorite - is fresh strawberries but I also like fresh blueberries)
1 prepared graham cracker pie shell (optional)
Beat cream cheese until smooth. Slowly add milk, beating until creamy. Add (dry) pudding mix; beat until smooth and thickened.
Pour half of this mixture into graham cracker pie shell (or plain pie pan if not using a crust). Place a layer of fresh fruit on top of this mixture (if using strawberries chop the berries into small pieces, if using blueberries I place whole berries on mixture). Pour the other half of the mixture on top of the fruit, completely covering the fruit. Top with whole fresh fruit.
Refrigerate and enjoy.
*On my diabetic diet I am allowed a small amount of graham crackers but if you cannot have graham crackers just pour the mixture into a plain pie pan.
Source: Marilyn J Miller
CHERRY CHEESECAKE DELIGHT
FOR THE CRUST:
2 cups crushed Snackwells brand Fat Free Cinnamon Snacks (about 1 1/2 boxes)
3 tbsp sugar (or 1 1/2 tbsp sugar plus 1 1/2 packets sweet n low)
3 to 4 tbsp liquid Butter Buds*
FOR THE FILLING:
1 (8 oz) pkg Philadelphia brand fat free cream cheese
1/2 cup sugar (or 1/4 cup sugar plus 3 packets sweet n low)
Egg Beaters to equal 2 eggs (1/2 cup)
1 tsp lemon juice
1 tsp vanilla
3 tbsp flour
FOR THE TOPPING:
1 (21 oz) can of regular or lite cherry pie filling (if using lite add 1 packet Sweet n Low and 1tsp almond extract)
1 (1.3 oz) pkg Dream Whip, prepared (about 2 cups)
2 tbsp Grape Nuts cereal
Press the graham cracker mixture, after well blended, into bottom of a (13x9-inch) casserole dish that's been sprayed with nonfat cooking
spray.
Beat all the filling ingredients together until smooth; pour into crust.
Bake at 350 degrees F for 20-30 minutes, or until knife inserted comes out clean. Cool.
Spread cherry pie filling over top. Top with Dream Whip. Sprinkle Grape Nuts on top.
Makes 24 servings
*Butter Buds come in a powder form for sprinkling on Corn etc AND they come in foil packs you mix with 4 oz of water to make an excellent Butter Substitute that's FAT FREE and excels in cooking.
Source: Butter Busters Cookbook
DREAMY CHEESECAKE
2 cups part-skim ricotta cheese
2 pkg (8 oz each) light cream cheese, softened
Granulated sugar substitute to equal 8 tbsp. sugar*
1 cup egg substitute
1/4 cup reduced-calorie tub margarine, melted
3 tbsp all-purpose flour
3 tbsp cornstarch
1 tsp vanilla extract
1 tsp almond extract
Juice of 1/2 lemon
2 cups nonfat sour cream (10 calories per tablespoon)
1 1/3 cups fresh raspberries or blueberries (optional)**
In large bowl, with electric mixer on low speed, combine ricotta, cream cheese, and sugar substitute until blended. Slowly pour in egg substitute; continue to beat on low speed until no yellow streaks remain. Add remaining ingredients except sour cream and berries; mix until just combined.
Fold in sour cream. Pour mixture into ungreased (10-inch) springform pan. Place pan in cold oven.
Turn oven to 325 degrees F. Bake for 1 hour (do not open oven door). Turn oven off (do not open oven door); leave cheesecake in oven for 2 hours. Do not open oven door during baking or cooling.
Remove cake from oven; refrigerate until ready to serve.
Remove side of pan. Garnish cake with fruit, if desired**, and cut into 16 wedges.
*Do NOT use low-calorie sweetener with aspartame in this recipe, it may lose sweetness during baking.
**One cup preserves can also be used in place of fruit. Add 50 optional calories per serving.
Makes 16 servings
Per serving: 157 calories, 10g protein, 9g fat, 9g carbohydrate, 167mg calcium, 289mg sodium, 25mg cholesterol, 0g dietary fiber
Each serving provides: 1/4 protein; 60 optional calories (add 10 optional calories if fresh fruit garnish is used.)
Makes 1 (10-inch) cheesecake
Source: Weight Watchers Favorite Homestyle Recipes, 1993
INSTANT LOW-FAT POTS DE CREME
1 (15 ounce) carton part-skim or non-fat ricotta cheese
6 tablespoons sugar (or 4 packets sugar substitute)
1/4 cup unsweetened cocoa powder, preferably Dutch process
2 tablespoons coffee liqueur (or 1 tablespoon each coffee liqueur and brandy)
1 tablespoon instant espresso coffee crystals
2 teaspoons pure vanilla extract
2 to 3 tablespoons evaporated skim milk
Put ricotta, sugar, cocoa, liqueur, coffee crystals and vanilla into a food processor or blender; process 5 seconds. Scrape down mixture from the sides of the bowl and process 5 seconds more.
With motor running, add milk through the feed tube or lid, 1 tablespoon at a time, only until mixture is the consistency of chocolate pudding. Continue processing until absolutely smooth, 8 to 10 seconds more.
Divide among six (4- to 5-ounce each) ramekins or serving dishes. Serve at once or refrigerate covered until ready to serve.
Makes 6 servings
Source: Rebecca Radnor
LOW SUGAR, LOW CALORIE CHEESECAKE
1 (3 oz) box sugar-free gelatin (any flavor)
1 cup hot water
22 packets Sweet n' Low, divided use
2 cups graham cracker crumbs
7 Tbsp margarine (from sticks), melted
1 (8 oz) pkg light cream cheese
1 pkg D-Zerta topping, whipped as package directs (like Dream Whip)
Dissolve gelatin in 1 cup hot water. Set aside to cool.
Mix together 6 packets Sweet n' Low and graham cracker crumbs. Add melted margarine. Press 2 cups of crumb mixture firmly into a (13x9-inch) pan. Reserve remaining crumb mixture for top. Set aside.
Cream the remaining 16 packets Sweet n' Low with cream cheese. Stir in prepared whipped topping. Pour mixture over crust and sprinkle with remaining cracker crumbs.
Refrigerate 3-4 hours before serving. Also freezes well.
Makes 36 squares (37 calories per square)
From: Cath
Source: Deanna Naivar, Temple, Texas in Home Cooking Magazine, November 1991
CHOCOLATE SOUFFLE CAKE
"A rich cake based on a French-countryside recipe from restaurant consultant Rozanne Gold. Made without butter, and with cocoa powder instead of chocolate, the cake is like a souffle that rises, then sinks as it cools."
Nonstick vegetable oil spray
14 tbsp sugar, divided use
2/3 cup walnuts, toasted
1/2 cup unsweetened cocoa powder
3 tbsp vegetable oil
8 large egg whites
1 pinch salt
Powdered sugar
Preheat oven to 350 degrees F.
Line bottom of an (8 x 2 3/4-inch) springform pan with parchment paper. Spread pan and paper with vegetable oil spray. Sprinkle pan with 2 tablespoons sugar. Set aside.
Finely grind nuts with 2 tablespoons sugar in processor. Transfer nut mixture to large bowl. Mix in 10 tablespoons sugar and the cocoa powder, then the oil. Set aside.
Using electric mixer, beat egg whites and salt in large bowl until soft peaks form. Fold whites into cocoa mixture in 3 additions. Spoon batter into prepared pan; smooth top.
Bake until cake puffs and tester inserted into center comes out with moist crumbs attached, about 30 minutes. Cool cake in pan on rack about 30 minutes. (Cake may fall.)
Cut around pan sides to loosen cake. Remove sides of pan and cool cake completely. Sprinkle cake with powdered sugar.
Makes 8 servings
Per serving: calories, 220; fat 12 g; sodium, 74 mg; cholesterol, 0
Source: Bon Appetit magazine, May 1994
LOW FAT CHOCOLATE PUDDING
1/2 cup sugar
1/4 cup unsweetened cocoa powder
3 Tablespoons cornstarch
1/8 tsp salt
2 1/2 cups fat free milk
1 1/2 tsp vanilla
In a medium saucepan, combine sugar, cocoa powder, cornstarch and salt. Stir in milk. Cook over medium heat, stirring constantly until thick and bubbly. Cook 2 more minutes. Remove from heat. Stir in vanilla. Pour pudding into bowl. Chill thoroughly; do not stir.
Makes 4 servings (1 gram of fat per serving)
From: Cath
LOW FAT FROZEN YOGURT
"The banana is the secret - the mixture fluffs up very light and creamy. You'll be surprised at how much this makes! We split one batch between two people!"
1 (8 oz) carton non-fat yogurt, frozen
1 medium-size banana, frozen
1 cup cold skim milk
1 1/2 cup frozen strawberries (peaches are good too)
Lemon juice (just a squeeze)
Artificial sweetener (We use Sunette - not NutraSweet. Sold regionally here as "Sweet One")
Take the yogurt, banana and fruit out of the freezer about 40 minutes or so before making so that everything is partially thawed. If you don't, you'll end up processing rocks.
Chop yogurt and banana into 1-inch cubes. Process in a food processor into a coarse mixture. Add fruit and process another ten seconds or so. Add sweetener and just a squeeze of lemon juice. Add the skim milk to the mixture while food processor is on high. BE CAREFUL WITH THE MILK - too little and the mixture will not smooth out, too much and you might need to search for a straw!
Makes 2 servings
From: Cath
CHOCOLATE-KAHLUA TRUFFLES
10 ounces chocolate Teddy Grahams
6 tablespoons skim milk
1/4 cup nonfat dry milk powder
1 tablespoon Kahlua
2/3 cup pitted dates, finely chopped
1/3 cup pecans, finely chopped
Place knife blade in food processor bowl; add cookies and process until cookies turn to crumbs.
Combine skim milk, dry milk and Kahlua in a large bowl; stir in crumbs. Add dates, stirring until mixture forms a soft dough.
Shape into 3/4-inch balls, then roll in chopped pecans. Cover and refrigerate.
Serve in miniature paper baking cups.
Makes 4 1/2 dozen (2 truffles per serving)
Per 2 truffles: 75 calories, 2.4g fat, 29% calories from fat
Source: Cooking Light Guilt-Free Desserts
LOW FAT CHEESY BACON GRITS
4 1/2 cups fat free milk
1 cup quick cooking grits
1 1/2 tsp. Molly McButter (or Butter Buds)
1 tsp. Natures Seasoning (I use any seasoning mix)
4 egg whites, slightly beaten
2 cups Fat Free shredded cheddar cheese, divided use
6 slices turkey bacon, cooked and crumbled
4 drops hot sauce
Nonstick spray
Bring milk to a boil. Add grits; reduce heat to simmer. Cook 5 minutes.
Remove from heat. Add Molly McButter, Natures Seasonings, and egg whites. Stir in 1 1/2 cups cheese, bacon, and hot pepper sauce. Turn into an (8x8-inch) baking pan that has been sprayed with nonstick spray. Sprinkle with remaining 1/2 cup cheese.
Bake in a 375 degree F oven for 45 minutes. Till brown and puffy.
VARIATION:
Add 1/8 cup chopped green onion or 1/8 cup chopped parsley. I've tried chopped cilantro too. Yum!!
From: Risa G.
Source: Susan Powter
Here is a good low fat loaf cake:
LOW FAT POUND CAKE
5 Tbsp. reduced fat margarine
1 1/4 cup sugar
3 egg whites
1 1/2 tsp. vanilla
1 2/3 cups flour
1/2 cup oat bran (sub 1/4 cup each flour and oatmeal)
1/2 tsp. baking soda
1 cup plain or lemon non fat yogurt
Preheat oven to 350 degrees F. Coat a loaf pan with nonstick cooking spray.
Combine the margarine and sugar large bowl. Beat until smooth, add the egg whites, vanilla and beat until smooth, stir in the yogurt; set aside.
Combine the flour, oat bran or oats and baking soda in a separate bowl. Stir the dry into the wet, just until mixed well. Pour into prepared loaf pan.
Bake at 350 degrees F for 55-60 minutes or until a toothpick comes out clean. Remove, let cool in pan for 15 minutes, then turn out onto a rack to cool.
Notes: Excellent!
Makes 1 loaf cake, 12 servings
From: Dayle, B.C.
LOW FAT BROWNIES
3/4 cup flour
1/2 cup unsweetened cocoa powder
1 tsp. baking powder
dash salt
1 1/2 cups sugar
2 Tbsp. margarine
1 tsp vanilla
2 eggs whites (or 1 whole egg)
1/2 cup applesauce
Preheat oven to 350 degrees F. Spray an (8x8-inch) baking pan with nonstick cooking spray.
Sift flour, cocoa powder, baking powder and salt together; set aside.
Cream sugar, margarine and vanilla together; add, egg whites (or egg). Add flour mixture and stir to combine. Pour into prepared pan.
Bake at 350 degrees F until pick comes out clean.
From: MB
STRAWBERRY SPREAD
2 envelopes unflavored gelatin
1 cup frozen apple juice concentrate, thawed, divided use
2 quarts of fresh strawberries, washed, hulled and mashed
1 Tablespoon lemon juice
Sprinkle gelatin over 1/2 cup apple juice concentrate; set aside.
Combine remaining 1/2 cup juice concentrate, strawberries, and lemon juice in a heavy saucepan. Cook over medium-low heat 10-15 minutes, stirring constantly.
Remove from heat and add softened gelatin mixture; stir until gelatin dissolves. Cool and store in refrigerator.
Makes 6 cups (1 serving = 1 tablespoon)
Each 1 tablespoon serving has 9 calories and a trace of fat.
MB (9:42:54 pm) :
VEGETARIAN LASAGNA
1 (1 pound) package lasagna noodles
Green onions
1 (24 oz.) carton fat free cottage cheese
Tomatoes, thinly sliced
Zucchini, thinly sliced
Yellow squash, thinly sliced
Carrots, diced
Cucumber, sliced
Bell peppers, diced
Spinach leaves, fresh
Celery, diced
Fat free parmesan cheese, grated
Alfalfa sprouts
Prepared Sauce (recipe follows)
Cook the lasagna noodles, rinse with cold water and drain.
Chop green onions and add 1/2 cup to the cottage cheese and mix. Keep remainder to add to lasagna. Set aside.
Prepare by slicing thin, as much of the vegetables as you feel you will want and limited by the depth of your pan. Set aside.
In your pan, add a ladle of sauce on the bottom and spread around. Put in a layer of noodles. Top with a layer of tomatoes, squash slices and carrot dices. Add sauce and another layer of noodles. Add cucumber, peppers, squash, and cottage cheese. Put on some sauce and another layer of noodles. Add spinach leaves, celery, green onions, parmesan, and sprouts. Put on a final layer of noodles, and top with more sauce.
Cover with plastic wrap and refrigerate for several hours. Slice cold and serve cold.
FOR THE SAUCE:
Prepare a sauce using canned tomato sauce. Simmer the sauce and add finely diced carrot, celery, onion, dried oregano and basil, and fresh garlic. This should be done a day ahead, simmered for several hours, and refrigerated. I make a large batch using a 110 oz. can of tomato sauce available at Sam's for $2.29. It is good leftovers on rice or pasta.
From: MB
BAKING TIP: SUBSTITUTING APPLESAUCE FOR OIL IN MUFFINS
A hearty YES to substituting applesauce for the oil in muffins and all other quick breads. It works wonderfully, tastes great, and as an added benefit, you can cut back on the sugar that's called for (by about 1/3, depending on your tastes.) I've been doing it for about a year now, and at Thanksgiving, even my cousin who is very nutty about fat ate the pumpkin bread I baked. The substitution rate is equal parts applesauce for oil (if the recipe calls for 1/2 cup oil, use 1/2 cup applesauce). I've been told prune whip/puree/baby food works as well, and is even sweeter.)
Source: Maxine in RI
SHRIMP CREOLE
2 medium onions, chopped
3 cloves garlic, minced
2 stalks celery, chopped
1 (14 1/2 oz.) can chicken broth or vegetable broth
1 Tbsp. lemon Juice
1 (28 oz.) can crushed or chopped tomatoes
1 bay leaf
3 drops Louisiana hot sauce (Tabasco)
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 (found in health food stores)
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 at least 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. (I also serve it with some hot sauce on the side and some fat free sour cream on top with scallions.)
From: Risa G.
Adapted from source: Susan Powter
CROCKPOT CAPONATA
1 lb plum tomatoes, chopped
1 eggplant, cut in 1/2-inch pieces
2 medium zucchini, cut in 1/2-inch pieces
1 onion, finely chopped
3 stalks celery, sliced
1/2 cup chopped fresh parsley
1/4 cup raisins
1/4 cup tomato paste
2 Tbsp red wine vinegar
1 Tbsp brown sugar
1 tsp salt
1/4 tsp freshly ground black pepper
3 Tbsp oil cured black olives (optional)
2 Tbsp capers (optional)
Combine all ingredients except olives and capers crock pot.
Cover and cook on LOW for 5 1/2 hours. Do not remove cover during cooking.
Stir in olives and capers, if using. Serve warm or cold.
Makes 6 servings
Source: ReddHedd/Bob b1744
BLACK BEAN SALSA
1 can black beans, drained (or equivalent bean)
1 red and 1 green bell pepper, diced
Kernels from 4 ears of corn, cooked
Jalapenos, diced (to taste)
Cumin, coriander, chile powder to taste (about 1 tsp each)
Chopped fresh cilantro (to taste)
Mix all ingredients together and chill.
From: MB
FOURTH OF JULY CHEESECAKE - DIET
1 cup vanilla wafer crumbs
4 tbsp margarine, melted
3 tbsp NutraSweet Spoonful
1 (1/4 oz.) envelope unflavored gelatin
1 cup skim milk
2 pkg (8 oz each) reduced fat cream cheese, softened
1 (3 oz) pkg reduced fat cream cheese, softened
2 tbsp lemon juice
1 tbsp grated lemon rind
2 tsp vanilla extract
1/3 To 1/2 cup NutraSweet Spoonful
1 pint blueberries
2 pints raspberries
Mix crumbs, margarine and the 3 tbsp. NutraSweet Spoonful in medium bowl; pat evenly on bottom of jelly roll pan (15x10-inches). Set aside.
Sprinkle gelatin over milk in small saucepan; let stand 2 to 3 minutes. Heat over medium low heat, stirring constantly, until gelatin is dissolved. Cool to room temperature.
Beat cream cheese until fluffy in large bowl; gradually beat in milk mixture. Beat in lemon juice and rind, vanilla and 1/3 to 1/2 cup NutraSweet Spoonful. Pour mixture over crust. Refrigerate until
set, 3 to 4 hours.
Before serving, decorate to look like a flag, using the blueberries for the stars, and the raspberries for the stripes.
Makes 16 servings
From: Cath
Source: The Nutrasweet Spoonful Recipe Collection, the NutraSweet/Equal Company
MEXICAN SALSA
2 ripe and red tomatoes, diced
1/2 onion, diced
1 clove garlic, minced
1/4 green bell pepper, diced
2 tablespoons chopped fresh cilantro
1 jalapeno pepper, diced (or as many as you like)
salt (to taste, try garlic salt, too)
juice of 1/2 lime (or 1/4 lemon)
Mix all of the above and try some fat free chips. Great on potatoes, rice and anything else in the refrigerator.
Makes 2 cups
From: MB
DRUNKEN PRAWNS
"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."
1 pound prawns, medium to large
2 cups dark beer
2 teaspoons coarsely chopped garlic
1 tablespoon Tabasco Sauce
1 tablespoon minced parsley
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. Bring to a boil and cook for 5 minutes or until prawns turn pink. Do not overcook. Serve hot.
Serve them steaming hot and let guests peel and eat their own. Serve the hot poaching liquid as a dipping sauce for the prawns.
From: Sandy
BAKED, STEAMED OR GRILLED PLANTAINS
"After recently visiting Miami and tasting fried plantains, I would like to publicize other ways of cooking them. These plantains are identical to ones available in my native state of Kerala (which is in India). I am sure others feel as I do that those fried plantains are way too oily, so here goes."
BAKED PLANTAINS:
What I do is just stick a plantain in a toaster oven set at 350 degrees F, for about 20 minutes or so, usually the skin splits and gets fairly dark. I turn it over about 1/2 way through the process. The result is great, without all that oil.
STEAMED PLANTAINS:
If you have a steamer or pressure cooker then about 10 to 15 minutes should do the job. Once they are steamed this is what I love best. I make a brown sugar syrup and saute the plantains (which I cut into 2 inch pieces) in till they are well coated with the syrup.
GRILLED PLANTAINS:
This produces about the same result as baking. I have not tried it here, but if you have a cast iron skillet, then set it at medium heat and grill the plantain till the skin gets quite black.
Source: Ramprasad Ramakrishna, rec.food.recipes, 1995
MICROWAVE POTATO CHIPS
1 potato, thinly sliced (peel or don't peel)
Spray a dinner plate with Pam. Place potato slices on plate in a single row. Microwave on HIGH for 4 minutes. Turn slices over and continue to microwave on high another 3 to 5 minutes. Potatoes are done when they are lightly browned - if they aren't browned, they won't get crisp. (This may take longer depending on your microwave's wattage but you will be safe with the initial 4 minutes of cooking. You need to watch them carefully after that.)
Now comes the hard part. Remove from plate and toss in a bowl with salt or seasoning of your choice and let cool! It is important to let them cool so they can crisp up.
From: MB
Tofu Fiesta (with vegetables and ricotta, serves 2)
TOFU FIESTA
1/4 cup chopped onion
1 garlic clove, minced
1 tablespoon vegetable oil
1 cup broccoli pieces
2 carrots, sliced thin
1/2 green bell pepper, sliced
1 1/2 cups diced mushrooms
1 cup chopped celery
8 ounces tofu, drained
1/2 teaspoon ground turmeric
1/2 cup ricotta cheese
1 ripe tomato, cubed
2 tablespoons chopped fresh parsley
2 tablespoons sesame seeds, toasted (for garnish)
Saute the onion and garlic in the oil until the onion is transparent.
Add the broccoli, carrots, pepper, mushrooms and celery and cook until tender.
Break the tofu into chunks. Add the tofu to the vegetables with the turmeric and cheese. Simmer to heat thoroughly.
Just before serving, add the tomato and parsley and sprinkle on the sesame seeds.
Makes 2 servings
Per one serving (1/2 recipe): 383 calories 25 gm. carb, 23 gm protein, 23 gm fat, 149 mg sodium, 1090 mg potassium, 31 mg cholesterol.
1 bread exchange, 2 vegetable, 2 medium fat meat plus 2 fat exchanges.
Source: American Diabetes Association Holiday Cookbook by Betty Wedman 1986
BLACK BEANS AND RICE
1 onion, chopped
1 green bell pepper, chopped
6 cloves garlic, chopped
2 cans (16 oz. each) black beans, drained
1 tsp. ground cumin
Chopped fresh cilantro (to taste)
Hot cooked rice (for serving)
Using a bit of cooking spray, saute onion, bell pepper and garlic. Add black beans, cumin and cilantro; cook until thick. Serve over rice.
From: Chris
JANE FONDA'S PENNE WITH GARLIC-TOMATO SAUCE
2 tsp. olive oil
8 garlic cloves, peeled and minced (Yes, 8!!)
2 small shallots, peeled and minced*
4 large tomatoes, peeled, seeded and diced
1 (8 oz.) can tomato sauce
1 Tbsp. chopped fresh oregano (or 1 tsp. dried oregano)
1/4 tsp. red pepper flakes
1/2 tsp. salt
6 quarts water
12 oz. uncooked penne pasta
1/4 cup chopped fresh parsley (for serving)
2 Tbsp. grated Romano or parmesan cheese (for serving)
In a large non stick pan over medium heat, heat the oil. Add the garlic and shallots and saute until tender, about 3 minutes.
Add tomatoes, tomato sauce and oregano, bring to a boil, reduce the heat to low and simmer for 10 minutes.
Add the red pepper flakes and salt and simmer for 5 minutes more. Keep warm.
In a large pot over high heat, bring the water to a boil. Add the penne and cook according to pkg. directions or until al dente, 8-10 minutes. Drain. Add the penne to the sauce mixture in the frying pan and stir to coat well.
TO SERVE:
Divide among 4 individual plates. Top each with an equal amount of parsley and cheese.
Makes 4 servings
From: Risa G.
Source: Jane Fonda
LOW FAT, GREAT TASTE - TWELVE TRIED-AND-TRUE TIPS TO CUT THE FAT:
1. Make cream soups with pureed cooked potato, not cream.
2. Prepare stuffing (homemade or packaged) with broth or applesauce instead of some or even all of the fat.
3. Reduce the serving size without making it look like less: Pound meats and chicken breasts or buy thin cutlets.
4. Combine meats if you can. Use half ground turkey, half ground beef in meat loaf and meatballs.
5. When browning meat for stew and pot roast, use a nonstick pan and only 1 teaspoon oil. If you don't have a nonstick pan, spray pan lightly with cooking spray and heat, then add 1 teaspoon oil.
6. Cut back on the amount of Cheddar cheese a recipe calls for, and add a bit of Parmesan for flavor. Or take advantage of the fuller flavor of sharp Cheddar, but use a smaller amount than you would a mild Cheddar.
7. Replace half the mayonnaise in creamy dressings and dips with plain low-fat or nonfat yogurt. Add herbs, mustard, horseradish or salsa to boost the flavor.
8. You may be able to substitute unsweetened cocoa powder, which is fairly low in fat, for chocolate in some cakes and cookies. Add more liquid, if necessary, to make the food moist.
9. Cut back on the nuts and chocolate in cakes and cookies.
10. Removing the skin from chicken reduces the fat substantially. Problem is, skinned chicken has a nasty habit of turning tough and dry when you cook it. A coating of low-fat yogurt and a few spices, however, can work wonders.
11. Beans are a terrific protein source but have considerably less fat than red meat.
12. Fruit salsas pack a flavorful punch with little to no fat.
From: Cath
Source: Magazine recipe clipping: from an old Woman's Day magazine
ORIENTAL PORK AND NOODLES
8 ounces linguine, uncooked
Nonstick cooking spray
8 ounces pork tenderloin, cut in thin strips
1 cup coarsely chopped red bell pepper
3/4 cup thinly sliced carrot
1 can (14 ounces) baby corn, drained, and corn cut in half
1/2 cup thinly sliced scallions
3/4 cup fat-free chicken broth
1/4 cup bottled teriyaki sauce
2 teaspoons cornstarch
1 1/2 teaspoons minced garlic
1 teaspoon dark Oriental sesame oil
Bring a large pot of water to a boil. Add pasta and cook according to package directions. Drain, rinse with cold water and return to pot.
While pasta cooks, spray a large nonstick skillet with cooking spray. Heat over medium-high heat. Add pork. Cook 2 to 3 minutes, stirring often, until golden and cooked through. Remove from skillet.
Spray skillet again. Add bell pepper and carrots. Stir over medium-high heat 2 to 3 minutes, until vegetables are crisp-tender. Stir in corn and scallions.
Mix remaining ingredients until well blended. Stir into skillet and bring to a boil. Boil 30 seconds, or until thickened and clear.
Stir in pasta and pork. Cook until heated through.
Makes 4 servings
Per serving: 372 cal, 23 g pro, 55 g car, 6 g fat, 37 mg chol, 926 mg sod.
Exchanges: 3 1/4 starch/bread, 1 vegetable, 1 3/4 lean meat
From: Cath
Source: Woman's Day Magazine, October 11, 1994
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