Recipe: 6-25-97 Low Fat Chat Recipes Part 2 (36 recipes) (updated)
Recipe Collections36 RECIPES - LOW FAT CHAT PART 2
June 25, 1997 Recipe Swap
RECIPES IN THIS FILE:
BLT Corn Chowder (using Canadian bacon, potatoes and shredded lettuce)
Tip: Using Lentils to Lower the Fat in Some Ground Beef Recipes
3-Minute Bean Soups and How to Make Bean Flour
3-Minute "Cream of Chicken" Soup
Tips: Cooking with Bean Flour
Low Fat Honey Cake (using coffee, applesauce and Egg Beaters)
Brownie Cheesecake (low fat, using brownie mix and baby food prunes)
Low Fat New York Cheesecake (food processor)
Yogurt Cheese
Low Fat Vanilla Cream (blender or food processor)
Low Fat Carrot Cake with Cream Cheese Frosting (using applesauce and egg whites)
Rich Fat Free Brown Gravy
Fat Free Banana Muffins (using egg whites)
Cream Soup Mix (substituted for canned cream soup)
Tip: Replacing Oil with Water in Baked Goods
Tip: Fat Free Sauteeing
Grilled Chicken Caesar Salad (using chicken breast strips)
Low-Fat Noodles Florentine Casserole
Banana Apricot Loaf (using applesauce and egg whites)
Hot and Sour Hunan Vegetables
Fat Free Spicy Pumpkin Butter
Fresh Dill Vinegar
Carrot Spice Bread with Lemon Yogurt Sauce (using whole wheat flour and oats)
Fat Free Peach Dessert (using peach pie filling, pudding and angel food cake)
Egg-White French Toast
Fat Free Raspberry Torte (using raspberry preserves)
NOT LOW FAT:
Lamb Shanks Sicilian (using white wine and tomato sauce)
Roasted Lamb Shanks and Potatoes
Lamb Shanks Chablis
Oven-Baked Lamb Shanks
Herbed Lamb Shanks with Noodles and Gravy
BLT CORN CHOWDER
Canadian bacon gives a nice smoky flavor with a lot less fat (2 grams per ounce) than regular bacon (13.8 grams). This unusual soup is a complete meal, which even includes a salad!
4 slices (2 ounces) Canadian bacon, cut in thin strips
1 quart fat free milk
2 medium-size all-purpose potatoes, peeled and cut in 1/2-inch chunks (2 cups)
1 cup chopped onion
1/2 teaspoon each salt and ground black pepper
3 tablespoons all-purpose flour
1 cup fresh, frozen or canned corn kernels
4 cups coarsely shredded romaine or other crisp lettuce
1 large ripe tomato, coarsely chopped (1 1/2 cups)
Cook bacon in a large, preferably nonstick saucepan over medium-high heat 1 to 2 minutes, stirring occasionally, until lightly browned.
Add 3 cups of the milk, the potatoes, onions, salt and pepper. Bring to a boil, cover, reduce heat and simmer 5 to 7 minutes, stirring occasionally, until potatoes are tender.
While potatoes cook, whisk 1/2 cup of the remaining milk with the flour until blended. Stir milk mixture into soup along with the remaining 1/2 cup milk and the corn. Bring to a boil, reduce heat and simmer 2 to 3 minutes, until slightly thickened.
Add romaine and tomatoes and cook 1 minute longer, or until lettuce is wilted.
Makes 8 1/2 cups total (4 servings)
Per serving: 261 cal, 17 g pro, 45 g car, 2g fat, 12 mg chol, 623 mg sod.
Exchanges: 1 1/2 starch/bread, 1 vegetable, 1/2 lean meat, 1 dairy/skim milk
From: Cath
Source: Woman's Day Magazine, November 10, 1994
USING LENTILS TO LOWER THE FAT
One way to lower fat when you do scrambled beef dishes such as sloppy Joes or tacos is to add some cooked lentils to the meat mixture. No one knows they are there and they lower the fat significantly.
From: sara
3-MINUTE BEAN SOUPS AND HOW TO MAKE BEAN FLOUR
Do your beans take FOREVER to cook? Do they refuse to soften even if you cook them all day? Or do you refuse to cook them because they take too darn long??
AN EASY SOLUTION - Bean Flour! Dry beans ground to a flour in an ordinary wheat mill or grinder will cook in only 3 minutes! Nutritious, almost instant cream soups, made without fat or dairy products can be served hot or cold, summer or winter. Just think, fat free gravies and sauces! Bean flour can be added to any recipe calling for wheat flour.
(Replace up to 1/4 of the total amount of wheat flour with bean flour.) Super nutrition can be added to any commercial dry mix (cakes, cookies, muffins, breads) by adding a few tablespoons of bean flour to the dry ingredients, adding extra liquid as necessary. Combining bean and wheat flours also helps form a complete protein for those cutting out or down on meat.
To make using bean flour easy and convenient, grind a variety of beans to a fine flour. If necessary, stir beans as they go into the grinder to prevent hangups. Lima beans or other large beans will have to be cracked first, using a hand grain grinder or a strong blender. I most often use small white or navy, pinto, small red, black, garbanzo, peas and lentils to make soups, sauces, gravies, casseroles, breads, dips and desserts. "Safe" shelf life for bean flour is 4-5 months, but I like to keep the flour fresh in the freezer.
Bob's Red Mill, Milwaukie, OR, produces 8 types of bean flours, and several are available in most areas of the US and some areas of Canada. They are fresh, raw beans, ground to a flour and Bob's is the only producer of this flour, so buy Bob's or grind your own. Other bean flours on the market are pre-cooked and produce a grainy soup or dip.
Now....on to the recipe!
3-MINUTE "CREAM OF CHICKEN" SOUP
Makes 2-3 servings
This soup recipe can be used with any type of white bean flour, but navy or small white beans are the easiest to find if you're grinding your own.
3 cups boiling water
1 Tbsp. chicken bouillon or soup base*
1/2 cup fine white bean flour
1 cup diced cooked chicken pieces (optional)
In a saucepan over medium heat, whisk bean flour into boiling water and flavoring. Stir and cook 3 minutes. Blend 1 minute for a "souper" creamy texture. Add chicken pieces, if used.
*For vegetarians, use vegetable bouillon, or "non-chicken" flavored soup base in place of chicken bouillon.)
VARIATIONS:
- This soup can be used as a gravy that not only tastes good, but is good for you because it is fat free!
- For those who use milk, you can use one-half milk or add about 1/4 cup evaporated milk to cooked soup. Non-dairy creamer may also be added (about 1/4 cup). Great for gravy or cream sauce.
- This soup is also excellent with pasta added. Or add up to 1 1/2 cups cooked potatoes, carrots, onion, celery, etc. Use 1 cup more water (4 cups total) and cook veggies until tender, then whisk in bean flour and cook 2 minutes after soup thickens.
- Also great with a little curry powder and served as a gravy over brown rice.
Source: Rita Bingham
TIPS: COOKING WITH BEAN FLOUR
I have done bean flours (grinding dried beans in a grain mill or strong blender) for a coupla years now. I put the bean flour in everything from meatloaf to sauces. Makes a good thickener. You have to cook it for about 20 minutes, though or it tastes "green".
The best thing we do with bean flour is to grind pinto beans, then cook for about 20 minutes. Add some cumin, chili powder, onions, salsa, cheese and do your own refried beans (minus the fat!)
From: sara
LOW FAT HONEY CAKE
1 3/4 cups honey
1 cup strong coffee
1/2 cup currants, or raisins
3 tablespoons brandy
1 1/4 cups brown sugar, packed
1 cup egg substitute (like Egg Beaters)
1/4 cup applesauce
3 1/2 cups flour
1 tablespoon baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1/2 teaspoon ground ginger
1 tablespoon grated orange zest
In a saucepan, combine the honey and coffee, bring to a boil and cool. Meanwhile, soak currants in brandy.
Preheat the oven to 350 degrees F. Coat 2 (9x5-inch) loaf pans with nonstick cooking spray.
In the bowl of an electric mixer, blend the brown sugar, egg substitute and applesauce; set aside.
Combine the flour, baking powder, baking soda, salt and spices. Stir the dry ingredients alternately with the coffee into the egg mixture. Fold in the currants and orange zest. Pour the batter into prepared pans.
Bake for 1 hour; the top will be sticky, but a toothpick inserted into the center should come out clean.
From: Kate
Makes 8 servings
BROWNIE CHEESECAKE
FOR THE BROWNIES:
1 (10 1/4 ounce) package fudge brownie mix
1 (2 1/2 ounce) jar prune baby food
1 egg white
1 teaspoon vegetable oil
1 tablespoon water
FOR THE CHEESECAKE:
1 cup nonfat cottage cheese
2 packages (8 ounces each) low fat cream cheese (Neufchatel), softened
1 (8 ounce) package fat free cream cheese, softened
1 1/2 cups sugar
1 tablespoon vanilla extract
1/4 teaspoon salt
3 eggs
1/4 cup semisweet chocolate, mini morsels
TO PREPARE THE BROWNIES:
Preheat oven to 350 degrees F.
Combine the (dry) brownie mix, baby food, egg white, oil and 1 tablespoon water in a bowl; stir well. Spread into bottom of a (9-inch square) baking pan coated with cooking spray.
Bake at 350 degrees F for 25 minutes; let cool on a wire rack.
Tear brownies into small pieces. Press half of pieces into bottom of a (9-inch) springform pan that has been coated with cooking spray. Set remaining pieces aside.
TO MAKE THE CHEESECAKE:
Preheat oven to 300 degrees F.
Place cottage cheese in a large bowl; beat at medium high speed of a mixer until almost smooth. Add cream cheeses; beat until smooth. Add sugar, vanilla, and salt; beat well. Add eggs, 1 at a time, beating well after each addition. Stir in chocolate.
Pour half of cheese mixture into prepared pan; top with remaining brownie pieces. Pour remaining cheese mixture over brownie pieces.
Bake at 300 degrees F for 40 minutes or until almost set. Turn oven off, and let cheesecake stand for 40 minutes in oven with door closed.
Remove cheesecake from oven, and let cool to room temperature. Cover and chill at least 8 hours before serving.
Makes 16 servings
From: Lori
Source: Cooking Light magazine
LOW FAT NEW YORK CHEESECAKE
FOR THE CRUST:
2/3 cup all-purpose flour
2 tablespoons sugar
2 tablespoons margarine, chilled, cut in small pieces
1 tablespoon ice water
FOR THE CHEESECAKE:
3 packages (8 ounces each) fat free cream cheese, softened
2 packages (8 ounces each)low fat cream cheese (Neufchatel), softened
1 3/4 cups sugar
3 tablespoons all-purpose flour
1 tablespoon vanilla extract
1 1/2 teaspoons grated orange rind
1 teaspoon grated lemon rind
1/4 teaspoon salt
5 eggs
lemon zest, orange slice, lemon slice (optional, for garnish)
TO MAKE THE CRUST:
Preheat oven to 400 degrees F.
Place 2/3 cup flour and 2 tablespoon sugar in a food processor, and pulse 2 times or until combined. Add chilled margarine; pulse 6 times or until mixture resembles coarse meal. With processor on, slowly pour ice water through food chute, processing just until blended (do not allow dough to form a ball). Firmly press mixture into bottom of a 9-inch springform pan coated with cooking spray.
Bake at 400 degrees F for 10 minutes; cool on a wire rack.
TO MAKE THE CHEESECAKE:
Preheat oven to 525 degrees F or to highest oven setting.
Combine cheeses in a large bowl; beat at high speed of a mixer until smooth. Add 1 3/4 cups sugar and next 5 ingredients (sugar through salt); beat well. Add eggs, 1 at a time, beating well after each addition. Pour cheese mixture into prepared pan.
Bake at 525 degrees F for 7 minutes. Reduce oven temperature to 200 degrees F and bake 45 minutes or until almost set. Remove cheesecake from oven, and let cool to room temperature.
Cover and chill at least 8 hours.
To serve, garnish with lemon zest, orange slices, lemon slices, if desired.
Makes 1 (9-inch) cheesecake, 16 servings
From: Kate
Source: Cooking Light magazine
YOGURT CHEESE:
Empty 4 cups of yogurt into a paper-lined coffee filter (like a Melita); set over a bowl, and let drip for 6-10 hours. The result is like cream cheese. You can mash in chives, onions, or whatever when it is done.
LOW FAT VANILLA CREAM
3/4 cup low-fat cottage cheese
3 tablespoons lowfat buttermilk
3 tablespoons nonfat plain yogurt
3 tablespoons superfine sugar
1/2 vanilla bean, split, seeds scraped from the pod
1/4 teaspoon vanilla extract
Combine all ingredients except vanilla seeds in blender or food processor. Process until smooth. Add seeds and refrigerate.
Makes 6 servings
From: Kate
LOW FAT CARROT CAKE WITH CREAM CHEESE FROSTING
WET INGREDIENTS:
1 cup shredded carrot
1/2 cup crushed pineapple with juice
1/2 cup applesauce
1/4 cup oil
4 egg whites, (or egg substitute)
1 teaspoon vanilla
DRY INGREDIENTS:
1 1/2 cups all purpose flour
1 cup sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon salt
Cream Cheese Frosting (recipe follows)
Mix wet ingredients together; set aside.
Mix dry ingredients; combine with wet ingredients until just blended. Pour into a greased and floured pan (8 or 9-inch) baking pan.
Bake 35 minutes at 350 degrees F, or until done. Cool then frost.
CREAM CHEESE FROSTING
1 (3 ounce) package low fat cream cheese, softened
1 teaspoon vanilla
2 cups powdered sugar
milk (as needed)
Cream the cream cheese with the vanilla. Slowly add sugar and beat until fluffy. Add a bit of milk if the frosting is too thick.
Makes 8 servings
From: Kate
RICH FAT FREE BROWN GRAVY
2 tbsp. cornstarch
2 1/2 tsp. instant beef bouillon granules (low sodium, if desired)
1 tsp. Worcestershire sauce
1/4 tsp. ground black pepper
2 cups cold water
1/4 tsp. gravy browner (like Kitchen Bouquet)
In small saucepan combine cornstarch, bouillon granules, Worcestershire sauce, pepper and 2 cups cold water. Bring to boiling over medium heat; boil 1 minute until thickened, stirring constantly. Stir in gravy browner.
Makes 2 cups
From: sara
FAT FREE BANANA MUFFINS
1 cup whole wheat flour
1/2 cup white flour
1/4 cup sugar
2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt (optional)
1/2 tsp. ground cinnamon
2 egg whites
1 cup ripe banana, mashed
1/3 cup fat free milk
1/3 cup corn syrup
Grease 12 muffin tin cups.
Combine flours, sugar, baking powder, baking soda, salt and cinnamon and stir thoroughly; set aside.
In a large bowl, beat egg whites lightly with a wire whisk or fork. Stir in mashed banana, milk and corn syrup. Add flour mixture and stir until well blended. Spoon into prepared muffin cups.
Bake at 400 degrees for 20 to 25 minutes or until firm to the touch. Cool in pan for 5 minutes, then remove and cool on a wire rack.
1 serving = 1 starch, 1 fruit.
From: sara
Source: Arthur's Grandson
CREAM SOUP MIX
2 1/4 cups powdered milk
3/4 cup cornstarch
1/4 cup chicken bouillon or vegetable bouillon granules
1/2 teaspoon seasoned salt
2 teaspoons onion flakes
Combine all ingredients and store in covered container.
TO USE:
Mix 1/3 cup dry mix with 1 1/4 cup cold water. Cook stirring constantly until mixture thickens. Cook 2 more minutes. Use this instead of canned cream soups.
VARIATIONS:
Mushroom Soup: Add 1/2 cup finely chopped mushrooms
Celery Soup: Add 1/2 cup minced celery
Potato Soup: Add 1 cup diced potatoes, cooked
Chicken Soup: Add 1/2 cup diced chicken, cooked
Vegetable Soup: Add 3/4 cup mixed vegetables, cooked
Broccoli Soup: Add 1 cup chopped broccoli, cooked
Asparagus Soup: Add 1 cup chopped asparagus, cooked
Makes 10 servings
From: Kate
Tip: Replacing Oil with Water in Baked Goods Using Vegetables
TIP: REPLACING OIL WITH WATER IN BAKED GOODS
I've found that if the recipe has applesauce or pumpkin or grated carrots/zucchini, etc., something that adds moisture and bulk to it, I haven't had to use any oil at all, and just substitute water for the oil. When cooling the baked item I watch it closely so that as soon as it's just cooled I wrap it well in either plastic wrap or foil and put it in the refrigerator because it dries out quickly if left out long. It's always tasted moist and flavorful. Can also wrap it well in foil or cut into servings and freeze in freezer bags and pull out as needed.
Source: Linda Henneman
TIP: FAT FREE SAUTEEING
Instead of sauteeing your onions and/or garlic in OIL, just use a little fat free Italian salad dressing.
From: sara
GRILLED CHICKEN CAESAR SALAD
1 pound skinned boned chicken breasts, cut in strips
FOR THE CHICKEN:
2 tablespoons Worcestershire sauce
1 tablespoon chili powder
1 garlic clove, crushed
1 teaspoon ground cumin
1/4 teaspoon pepper
FOR THE CAESAR DRESSING:
1/2 cup low-fat buttermilk
3 tablespoons grated Romano cheese
1 tablespoon lemon juice
1 garlic clove, minced
1 teaspoon anchovy paste
1/2 teaspoon dry mustard
1/4 teaspoon pepper
FOR THE SALAD:
12 cups romaine lettuce, sliced
2 cups cherry tomatoes, halved
3/4 cup plain croutons
Combine Worcestershire sauce, chili powder, crushed garlic clove, cumin and 1/4 teaspoon ground black pepper in a medium bowl; stir well, and set aside.
Prepare grill or broiler. Place chicken strips on grill rack or broiler pan coated with cooking spray, and cook 5 minutes on each side or until chicken is done.
Combine the ingredients for the dressing in a large bowl; stir well. Add romaine, tomatoes, and croutons; toss gently to coat. Spoon salad mixture onto each of 4 plates, and top with chicken strips.
Makes 6 servings
From: Kate
LOW-FAT NOODLES FLORENTINE CASSEROLE
1 (16 oz.) pkg. wide egg noodles
1 (8 oz.) container low-fat cottage cheese
1 (8 oz.) container fat-free sour cream
1 (8 oz.) container egg substitute, thawed
1 1/2 cup low-fat milk
1 (10 oz.) pkg. frozen chopped spinach, thawed and well drained
1 tbsp. sugar
1 1/2 tsp. salt
1/2 tsp. ground black pepper
1/8 tsp. ground nutmeg
FOR THE CRUMB TOPPING:
2 slices white bread, torn into small pieces
2 tablespoons margarine.
In large saucepan, prepare egg noodles as label directs; drain. Remove noodles to saucepan.
Preheat oven to 350 degrees F. Grease a shallow (13x9-inch or 3 1/2-quart) casserole dish.
In blender at medium speed, blend cottage cheese, sour cream alternative, and egg substitute until smooth.
Stir together cheese mixture, milk, spinach, sugar, salt, pepper and nutmeg. Combine with drained noodles until blended. Spoon noodle mixture into prepared casserole dish.
Cover and bake for 40 minutes or until hot.
MEANWHILE, PREPARE CRUMB TOPPING:
In 10-inch skillet over medium heat, melt margarine. Add bread crumbs and cook until golden, stirring frequently. Remove skillet from heat. Sprinkle crumb topping over baked casserole.
Makes 6 main dish servings
From: sara
BANANA APRICOT LOAF
1 3/4 cup sifted flour
2 1/4 tsp double-acting baking powder
1/2 tsp salt
1/8 cup vegetable oil
2/3 cup sugar
1/4 cup applesauce
3 egg whites
1 1/4 cup mashed banana
1/4 cup chopped dried apricots
Preheat oven to 350 degrees F. Spray loaf pan with vegetable cooking spray and lightly flour.
Sift together first flour, baking powder and salt; set aside.
In a separate bowl, mix together oil, sugar, and applesauce; set aside.
Beat egg whites, then beat egg whites and mashed bananas into oil mixture. Add sifted ingredients in 3 parts, beating slightly after each addition just until mixed. Fold in chopped apricots. Place in prepared pan.
Bake at 350 degrees F about 1 hour.
Makes 1 loaf
From: Lori
HOT AND SOUR HUNAN VEGETABLES
"When the wear and tear of being a carnivore is weighing on me - or when I simply have the lust for a zesty, great plate of stir-fried vegetables - this is the dish I make. It is simple, deeply satisfying, and delicious eaten straight out of the pan. You can gussy it up, if you like, with the addition of baby squash, boutique sweet peppers, mushrooms, or even the Martian-looking green cauliflower I sometimes soy in stores. It will be good in any fashion."
FOR THE AROMATICS:
1 Tbsp finely minced fresh ginger
1 Tbsp finely minced garlic
2 Tbsp Chinese fermented black beans, coarsely chopped (do not rinse them)
1/4 tsp hot red pepper flakes
FOR THE SAUCE:
1/2 cup unsalted vegetable stock
2 1/2 Tbsp soy sauce
2 Tbsp white vinegar
1/4 tsp sugar
FOR THE STIR FRY:
3/4 pound cauliflower florets, cut into walnut sized pieces
1/2 pound peeled carrots, cut diagonally into rippled or plain 1/8-inch coins
1 pound slender green and golden zucchini, cut into 1/4-inch rounds
2 to 3 tablespoons corn oil or peanut oil (for stir-frying)
1 Tbsp cornstarch dissolved in 1 1/2 Tbsp cold stock or water
FOR SERVING:
Diagonally cut green and white scallion rings (for garnish)
Hot cooked noodles or rice
For the ginger mixture, combine ginger, garlic, black beans and red pepper flakes in a small bowl; cover and set aside.
For the stock mixture, combine stock, soy sauce, vinegar and sugar together in a second bowl; set aside.
Bring large pot of water to a rolling boil. Fill a large bowl with ice water. Blanch cauliflower 1 minute in the boiling water, then plunge into the ice water. Repeat with remaining vegetables, letting water in the pot return to a boil before adding a fresh batch. Blanch the carrots for 15 seconds, and the zucchini for 5 seconds. Drain the vegetables well and place in separate bowls.
Heat a wok or large heavy skillet over high heat until hot enough to a drop of water on contact. Add 2 tablespoons of the oil and swirl to glaze pan. Reduce heat to moderately high, than add the aromatics (the ginger mixture) and stir gently until fragrant, 20 to 30 seconds, adjusting the heat so they foam without scorching. Don't worry if the black beans stick to the pan; they will loosen when the sauce is added.
Add cauliflower and toss 2 minutes. Add carrots and toss 1 1/2 minutes, than add zucchini and toss 30 seconds. Adjust the heat to maintain a merry sizzle and drizzle a bit more oil down the side of the pan, if needed to prevent the vegetables from sticking.
Stir sauce (stock mixture) and add to pan, stirring to combine. Bring mixture to a simmer, then cover and cook until veggies are crisp-tender, about 30 seconds to 1 minute.
Quickly stir cornstarch-water mixture to recombine it, then add to pan and stir until sauce turns glossy and slightly thick, 10 to 20 seconds.
Serve immediately on a heated platter, garnished with a sprinkling of scallion rings and teamed up with noodles or rice.
Makes 4-6 servings
From: MB
Adapted from source: China Moon Cookbook by Barbara Tropp and Sandra Bruce
FAT FREE SPICY PUMPKIN BUTTER
"Spread whole-grain muffins with nonfat or low fat cream cheese and then top them with pumpkin butter - the combo tastes like pumpkin pie."
1 cup pumpkin puree (fresh cooked or canned, not sweetened pie filling)
1 cup sugar
2 tablespoons lemon juice
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground ginger
1/8 teaspoon ground cloves
Combine all ingredients together in a glass bowl (for microwave) or nonreactive saucepan (for stovetop).
Microwave on high for 5 minutes, stirring twice, or, on stovetop over medium-high heat, stir until boiling and continue to boil 5 minutes, stirring constantly. Cool.
Store, refrigerated, for 4 to 6 weeks.
Makes about 1 1/4 cups
Per serving (1 tablespoon): 40 cal, 0g fat, 0g fiber
Source: Light Muffins by Beatrice Ojakangas
FRESH DILL VINEGAR
2 cups sugar
3 tablespoons salt
2 onions, quartered
2 whole banana peppers, cut up (or to taste)
3 cloves garlic
4 or 5 heads and sprigs fresh dill
White vinegar
In a quart jar mix together all ingredients except the vinegar. Fill with vinegar and refrigerate for at least 1 week before using.
Keep refrigerated and use as desired. To replenish, add more sugar, salt and vinegar as vinegar is used.
To make into a salad dressing, combine:
1 part dill vinegar and 3 parts salad oil
Use this dressing over fresh fruit or salad greens.
Source: Howard Bishop, Gainesville, Florida; Southern Living Hall of Fame - Southern Sideboards; Junior League of Jackson, Mississippi
CARROT SPICE BREAD
2 cups whole wheat flour
1 1/4 cup plus 3 tbsp uncooked oatmeal (quick or old fashioned), divided use
1/2 cup brown sugar
1/2 cup chopped dates (or raisins)
4 tsp baking powder
1/2 tsp baking soda
1/2 tsp ground cinnamon
1/4 tsp ground ginger (optional)
1/8 tsp ground cloves (optional)
1/4 tsp salt (optional)
1/2 cup frozen apple juice concentrate, thawed
2 tbsp applesauce
1/4 cup corn syrup
1/4 cup water
4 egg whites (or 1 tbsp egg replacer mixed in 1/4 cup plus 2 tbsp water)
1 cup shredded carrots (about 2 medium)
Heat oven to 350 degrees F. Spray an (8x4 or 9x5-inch) loaf pan with nonstick spray.
In a medium bowl, combine dry ingredients except 3 tablespoons oats; mix well; set aside.
Combine liquid ingredients in a small bowl. Add to dry ingredients and mix just until moistened. Fold in carrots. Spread evenly in prepared pan. Sprinkle with remaining 3 tablespoons oatmeal.
Bake 1 hour and 10 minutes, or until it tests done. Cool 10 minutes in pan. Remove from pan and cool completely. Store tightly covered.
LEMON YOGURT SAUCE
"You can pour this over the banana apricot loaf or you can use vanilla ice cream."
1 cup drained no-fat yogurt
2 Tb lemon juice
2 Tb corn syrup
1 tsp vanilla extract
Mix all ingredients. To serve warmed, heat in microwave about 3 minutes on medium or in a saucepan over medium-low heat just till heated through.
Makes 1 loaf, 12 servings
From: MB
Source: The Mormon Diet Cookbook
FAT FREE PEACH DESSERT
1 (4-serving size) box sugar free vanilla instant pudding and pie filling
2 cups milk
1 (8 oz.) container peach yogurt
1 can peach pie filling
1 angel food cake (torn into chunks)
Make pudding using 2 cups milk according to package directions. Fold in yogurt and pie filling.
In glass bowl, cover bottom of dish with cake chunks; add layer of pudding, continue layering with rest of pudding and cake. Chill.
From: sara
EGG-WHITE FRENCH TOAST
2 egg whites
1/2 cup 2% low fat milk
1/2 teaspoon vanilla extract
1/8 teaspoon ground cinnamon
8 slices bread (or four 1-inch slices of bread cut from a loaf)
In medium bowl beat egg whites well. Add milk, vanilla and cinnamon to egg whites and continue to beat. Dip bread slices into batter and coat on both sides.
Cook one of the following ways: Place dipped bread in greased and heated skillet. Cook by turning a few times to brown. Or, place dipped bread on greased or oiled baking sheet. Then broil in the oven (watching closely), turning only once. (Approximately 2-3 minutes each side when placed 5 inches from broiler top).
Makes 4 servings
From: Kate
FAT FREE RASPBERRY TORTE
1 cup flour
1/4 cup cornstarch
1 1/2 tsp. baking powder
1/4 tsp. salt
1 cup sugar
2/3 cup fat free milk
2 egg whites
1/3 cup light corn syrup
1 tsp. vanilla extract
Confectioners' sugar
1 cup seedless raspberry preserves
Fresh raspberries (optional, for garnish)
Fresh mint leaves (optional, for garnish)
Preheat oven to 350 degrees F. Spray a (15x10-inch) jelly roll pan with Pam. Line bottom of pan with waxed paper; spray with Pam.
In bowl, combine flour, cornstarch, baking powder and salt.
In another bowl with wire whisk, stir sugar and milk until sugar is almost dissolved. Add egg whites, corn syrup and vanilla; stir until blended. Gradually add egg white mixture to flour mixture, stirring until smooth. Pour into prepared pan.
Bake 15 minutes, or until done. Cool for 15 minutes.
Lightly sprinkle large sheet of waxed paper with confectioners' sugar; invert cake onto paper. Peel waxed paper from bottom of cake. Cut cake into four (10 x 3 1/2-inch) pieces. Spread 1 cake piece with 1/3 cup preserves; top with second piece. Repeat layering cake and preserves 2 more times. To serve, garnish with raspberries and mint.
From: sara
LAMB SHANKS SICILIAN
4 to 8 lamb shanks
1 cup white dinner wine (or apple juice)
1 (8 oz.) can tomato sauce
2 tbsp. instant minced onion
2 tsp. spaghetti sauce seasoning
1/4 tsp. garlic powder
1 tsp. salt
1 tsp. sweet basil
Wipe shanks and arrange in baking dish. Mix remaining ingredients together and pour over shanks.
Cover and bake in 400 degree F oven for 1 hour. Turn heat down to 350 degrees F and continue baking 1 1/2 to 2 hours more, basting frequently with pan juices.
From: sara
Source: Crystal Piatt
ROASTED LAMB SHANKS AND POTATOES
4 lamb shanks
4 large baking potatoes
1 (28 oz.) can ready cut peeled tomatoes
2 tsp. salt
1 tbsp. paprika
1 1/2 cup water (or tomato juice)
Have butcher cut lamb shanks in 2 places through bone. Rinse lamb in cold water, removing fat and the sinew. Place in roasting pan. Add tomatoes, salt, paprika and water or tomato juice.
Roast in a 375 degree F oven for 1/2 hour. Turn meat over and roast another 1/2 hour.
Slice potatoes lengthwise in 1/4-inch pieces. Place around the lamb shanks so liquid covers them. Roast 1/2 hour. Turn lamb and potatoes over and roast another 1/2 hour. Meat should cook a total of 2 hours.
Serve with a Romaine lettuce salad.
From: sara
LAMB SHANKS CHABLIS
4 lamb shanks
1 clove garlic, chopped (or more to taste)
2 tbsp. salad oil
1 medium onion, chopped
1 1/2 tsp. salt, divided use
1/2 tsp. dried oregano
1 cup Chablis wine
4 carrots, quartered
1/2 lb. whole green beans
1 cup celery, diagonally cut
1 tsp. flour
Brown shanks in hot oil in skillet.
Add onion, 1 teaspoon salt, oregano and Chablis. Cover and simmer 1 hour. (Can also be done covered in a 350 degree F oven).
Add vegetables, sprinkling them with the remaining 1/2 teaspoon salt. Cover and simmer 30 minutes longer, or until the vegetables are cooked. Remove lamb and vegetables to platter.
Blend 2 tablespoons of the sauce with flour and stir into remaining sauce, stirring until thickened. Pour over meat and vegetables.
Makes 4 servings
From sara
SAVORY LAMB SHANKS
4 lamb shanks
1 tbsp. flour
1 cup beef broth
1 tbsp. vinegar
1 tsp. horseradish
2 tsp. Worcestershire sauce
Dredge lamb in flour. Brown in hot oil. Place in casserole.
Stir remaining ingredients in the hot oil in the skillet. Pour over shanks.
Cook in 350 degree F oven for 1 hour. Lower temperature to 300 degrees F and cook for 1 more hour.
Makes 4 servings
From sara
OVEN-BAKED LAMB SHANKS
4 meaty lamb shanks (4 lbs.)
2 medium onions, sliced thin
1 tbsp. butter or margarine
1 tbsp. olive oil or vegetable oil
2 cloves garlic, minced or pressed
2 tsp. salt
3/4 tsp. ground ginger
3/4 tsp. ground turmeric
1/4 tsp. ground allspice
1/4 tsp. ground coriander
1/4 tsp. ground cinnamon
3/4 cup water
1/4 cup honey
1 lemon, thinly sliced
Cooked brown rice (for serving)
Lemon slices (for garnish)
Place lamb shanks single layer in a deep casserole.
In frying pan, saute onions in butter and oil until limp but not browned.
Add garlic, salt and spices. Mix until onions are evenly coated. Stir in water and honey, blending well. Pour over lamb shanks. Arrange lemon slices over shanks.
Cover and bake at 350 degrees F for 1 1/2 to 2 hours until lamb is juicy and tender and meat comes away easily from bones.
Remove meat from pan and discard lemon. Skim fat from juice. Boil juices down until slightly thickened.
Arrange meat on bed of cooked brown rice. Top with onions. Spoon sauce over meat. Garnish with fresh lemon slices.
From: sara
HERBED LAMB SHANKS
4 lamb shanks, about 2 1/2 lbs.
1 tbsp. butter or margarine
2 cups water, divided use
1 tsp. salt
1/4 cup all-purpose flour
2 tbsp. butter or margarine, melted
1 clove garlic, minced
1 tbsp. snipped parsley
1/8 tsp. dried marjoram, crushed
Dash ground mace
Hot cooked noodles (for serving)
In large skillet, brown lamb shanks in 1 tablespoon butter.
Add 1 1/2 cups water and salt. Cook, covered, over low heat for 1 hour.
In small skillet, add flour to 2 tablespoons melted butter; cook and stir over low heat until mixture is browned. Add to meat. Cook and stir until gravy thickens and bubbles.
Stir in the remaining 1/2 cup water, garlic, parsley, marjoram and mace. Cook, covered, about 1 hour more or until meat is tender.
Arrange lamb shanks on a bed of hot cooked noodles; spoon a little gravy. Pass remaining gravy.
Makes 4 servings
From: sara
June 25, 1997 Recipe Swap
RECIPES IN THIS FILE:
BLT Corn Chowder (using Canadian bacon, potatoes and shredded lettuce)
Tip: Using Lentils to Lower the Fat in Some Ground Beef Recipes
3-Minute Bean Soups and How to Make Bean Flour
3-Minute "Cream of Chicken" Soup
Tips: Cooking with Bean Flour
Low Fat Honey Cake (using coffee, applesauce and Egg Beaters)
Brownie Cheesecake (low fat, using brownie mix and baby food prunes)
Low Fat New York Cheesecake (food processor)
Yogurt Cheese
Low Fat Vanilla Cream (blender or food processor)
Low Fat Carrot Cake with Cream Cheese Frosting (using applesauce and egg whites)
Rich Fat Free Brown Gravy
Fat Free Banana Muffins (using egg whites)
Cream Soup Mix (substituted for canned cream soup)
Tip: Replacing Oil with Water in Baked Goods
Tip: Fat Free Sauteeing
Grilled Chicken Caesar Salad (using chicken breast strips)
Low-Fat Noodles Florentine Casserole
Banana Apricot Loaf (using applesauce and egg whites)
Hot and Sour Hunan Vegetables
Fat Free Spicy Pumpkin Butter
Fresh Dill Vinegar
Carrot Spice Bread with Lemon Yogurt Sauce (using whole wheat flour and oats)
Fat Free Peach Dessert (using peach pie filling, pudding and angel food cake)
Egg-White French Toast
Fat Free Raspberry Torte (using raspberry preserves)
NOT LOW FAT:
Lamb Shanks Sicilian (using white wine and tomato sauce)
Roasted Lamb Shanks and Potatoes
Lamb Shanks Chablis
Oven-Baked Lamb Shanks
Herbed Lamb Shanks with Noodles and Gravy
BLT CORN CHOWDER
Canadian bacon gives a nice smoky flavor with a lot less fat (2 grams per ounce) than regular bacon (13.8 grams). This unusual soup is a complete meal, which even includes a salad!
4 slices (2 ounces) Canadian bacon, cut in thin strips
1 quart fat free milk
2 medium-size all-purpose potatoes, peeled and cut in 1/2-inch chunks (2 cups)
1 cup chopped onion
1/2 teaspoon each salt and ground black pepper
3 tablespoons all-purpose flour
1 cup fresh, frozen or canned corn kernels
4 cups coarsely shredded romaine or other crisp lettuce
1 large ripe tomato, coarsely chopped (1 1/2 cups)
Cook bacon in a large, preferably nonstick saucepan over medium-high heat 1 to 2 minutes, stirring occasionally, until lightly browned.
Add 3 cups of the milk, the potatoes, onions, salt and pepper. Bring to a boil, cover, reduce heat and simmer 5 to 7 minutes, stirring occasionally, until potatoes are tender.
While potatoes cook, whisk 1/2 cup of the remaining milk with the flour until blended. Stir milk mixture into soup along with the remaining 1/2 cup milk and the corn. Bring to a boil, reduce heat and simmer 2 to 3 minutes, until slightly thickened.
Add romaine and tomatoes and cook 1 minute longer, or until lettuce is wilted.
Makes 8 1/2 cups total (4 servings)
Per serving: 261 cal, 17 g pro, 45 g car, 2g fat, 12 mg chol, 623 mg sod.
Exchanges: 1 1/2 starch/bread, 1 vegetable, 1/2 lean meat, 1 dairy/skim milk
From: Cath
Source: Woman's Day Magazine, November 10, 1994
USING LENTILS TO LOWER THE FAT
One way to lower fat when you do scrambled beef dishes such as sloppy Joes or tacos is to add some cooked lentils to the meat mixture. No one knows they are there and they lower the fat significantly.
From: sara
3-MINUTE BEAN SOUPS AND HOW TO MAKE BEAN FLOUR
Do your beans take FOREVER to cook? Do they refuse to soften even if you cook them all day? Or do you refuse to cook them because they take too darn long??
AN EASY SOLUTION - Bean Flour! Dry beans ground to a flour in an ordinary wheat mill or grinder will cook in only 3 minutes! Nutritious, almost instant cream soups, made without fat or dairy products can be served hot or cold, summer or winter. Just think, fat free gravies and sauces! Bean flour can be added to any recipe calling for wheat flour.
(Replace up to 1/4 of the total amount of wheat flour with bean flour.) Super nutrition can be added to any commercial dry mix (cakes, cookies, muffins, breads) by adding a few tablespoons of bean flour to the dry ingredients, adding extra liquid as necessary. Combining bean and wheat flours also helps form a complete protein for those cutting out or down on meat.
To make using bean flour easy and convenient, grind a variety of beans to a fine flour. If necessary, stir beans as they go into the grinder to prevent hangups. Lima beans or other large beans will have to be cracked first, using a hand grain grinder or a strong blender. I most often use small white or navy, pinto, small red, black, garbanzo, peas and lentils to make soups, sauces, gravies, casseroles, breads, dips and desserts. "Safe" shelf life for bean flour is 4-5 months, but I like to keep the flour fresh in the freezer.
Bob's Red Mill, Milwaukie, OR, produces 8 types of bean flours, and several are available in most areas of the US and some areas of Canada. They are fresh, raw beans, ground to a flour and Bob's is the only producer of this flour, so buy Bob's or grind your own. Other bean flours on the market are pre-cooked and produce a grainy soup or dip.
Now....on to the recipe!
3-MINUTE "CREAM OF CHICKEN" SOUP
Makes 2-3 servings
This soup recipe can be used with any type of white bean flour, but navy or small white beans are the easiest to find if you're grinding your own.
3 cups boiling water
1 Tbsp. chicken bouillon or soup base*
1/2 cup fine white bean flour
1 cup diced cooked chicken pieces (optional)
In a saucepan over medium heat, whisk bean flour into boiling water and flavoring. Stir and cook 3 minutes. Blend 1 minute for a "souper" creamy texture. Add chicken pieces, if used.
*For vegetarians, use vegetable bouillon, or "non-chicken" flavored soup base in place of chicken bouillon.)
VARIATIONS:
- This soup can be used as a gravy that not only tastes good, but is good for you because it is fat free!
- For those who use milk, you can use one-half milk or add about 1/4 cup evaporated milk to cooked soup. Non-dairy creamer may also be added (about 1/4 cup). Great for gravy or cream sauce.
- This soup is also excellent with pasta added. Or add up to 1 1/2 cups cooked potatoes, carrots, onion, celery, etc. Use 1 cup more water (4 cups total) and cook veggies until tender, then whisk in bean flour and cook 2 minutes after soup thickens.
- Also great with a little curry powder and served as a gravy over brown rice.
Source: Rita Bingham
TIPS: COOKING WITH BEAN FLOUR
I have done bean flours (grinding dried beans in a grain mill or strong blender) for a coupla years now. I put the bean flour in everything from meatloaf to sauces. Makes a good thickener. You have to cook it for about 20 minutes, though or it tastes "green".
The best thing we do with bean flour is to grind pinto beans, then cook for about 20 minutes. Add some cumin, chili powder, onions, salsa, cheese and do your own refried beans (minus the fat!)
From: sara
LOW FAT HONEY CAKE
1 3/4 cups honey
1 cup strong coffee
1/2 cup currants, or raisins
3 tablespoons brandy
1 1/4 cups brown sugar, packed
1 cup egg substitute (like Egg Beaters)
1/4 cup applesauce
3 1/2 cups flour
1 tablespoon baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1/2 teaspoon ground ginger
1 tablespoon grated orange zest
In a saucepan, combine the honey and coffee, bring to a boil and cool. Meanwhile, soak currants in brandy.
Preheat the oven to 350 degrees F. Coat 2 (9x5-inch) loaf pans with nonstick cooking spray.
In the bowl of an electric mixer, blend the brown sugar, egg substitute and applesauce; set aside.
Combine the flour, baking powder, baking soda, salt and spices. Stir the dry ingredients alternately with the coffee into the egg mixture. Fold in the currants and orange zest. Pour the batter into prepared pans.
Bake for 1 hour; the top will be sticky, but a toothpick inserted into the center should come out clean.
From: Kate
Makes 8 servings
BROWNIE CHEESECAKE
FOR THE BROWNIES:
1 (10 1/4 ounce) package fudge brownie mix
1 (2 1/2 ounce) jar prune baby food
1 egg white
1 teaspoon vegetable oil
1 tablespoon water
FOR THE CHEESECAKE:
1 cup nonfat cottage cheese
2 packages (8 ounces each) low fat cream cheese (Neufchatel), softened
1 (8 ounce) package fat free cream cheese, softened
1 1/2 cups sugar
1 tablespoon vanilla extract
1/4 teaspoon salt
3 eggs
1/4 cup semisweet chocolate, mini morsels
TO PREPARE THE BROWNIES:
Preheat oven to 350 degrees F.
Combine the (dry) brownie mix, baby food, egg white, oil and 1 tablespoon water in a bowl; stir well. Spread into bottom of a (9-inch square) baking pan coated with cooking spray.
Bake at 350 degrees F for 25 minutes; let cool on a wire rack.
Tear brownies into small pieces. Press half of pieces into bottom of a (9-inch) springform pan that has been coated with cooking spray. Set remaining pieces aside.
TO MAKE THE CHEESECAKE:
Preheat oven to 300 degrees F.
Place cottage cheese in a large bowl; beat at medium high speed of a mixer until almost smooth. Add cream cheeses; beat until smooth. Add sugar, vanilla, and salt; beat well. Add eggs, 1 at a time, beating well after each addition. Stir in chocolate.
Pour half of cheese mixture into prepared pan; top with remaining brownie pieces. Pour remaining cheese mixture over brownie pieces.
Bake at 300 degrees F for 40 minutes or until almost set. Turn oven off, and let cheesecake stand for 40 minutes in oven with door closed.
Remove cheesecake from oven, and let cool to room temperature. Cover and chill at least 8 hours before serving.
Makes 16 servings
From: Lori
Source: Cooking Light magazine
LOW FAT NEW YORK CHEESECAKE
FOR THE CRUST:
2/3 cup all-purpose flour
2 tablespoons sugar
2 tablespoons margarine, chilled, cut in small pieces
1 tablespoon ice water
FOR THE CHEESECAKE:
3 packages (8 ounces each) fat free cream cheese, softened
2 packages (8 ounces each)low fat cream cheese (Neufchatel), softened
1 3/4 cups sugar
3 tablespoons all-purpose flour
1 tablespoon vanilla extract
1 1/2 teaspoons grated orange rind
1 teaspoon grated lemon rind
1/4 teaspoon salt
5 eggs
lemon zest, orange slice, lemon slice (optional, for garnish)
TO MAKE THE CRUST:
Preheat oven to 400 degrees F.
Place 2/3 cup flour and 2 tablespoon sugar in a food processor, and pulse 2 times or until combined. Add chilled margarine; pulse 6 times or until mixture resembles coarse meal. With processor on, slowly pour ice water through food chute, processing just until blended (do not allow dough to form a ball). Firmly press mixture into bottom of a 9-inch springform pan coated with cooking spray.
Bake at 400 degrees F for 10 minutes; cool on a wire rack.
TO MAKE THE CHEESECAKE:
Preheat oven to 525 degrees F or to highest oven setting.
Combine cheeses in a large bowl; beat at high speed of a mixer until smooth. Add 1 3/4 cups sugar and next 5 ingredients (sugar through salt); beat well. Add eggs, 1 at a time, beating well after each addition. Pour cheese mixture into prepared pan.
Bake at 525 degrees F for 7 minutes. Reduce oven temperature to 200 degrees F and bake 45 minutes or until almost set. Remove cheesecake from oven, and let cool to room temperature.
Cover and chill at least 8 hours.
To serve, garnish with lemon zest, orange slices, lemon slices, if desired.
Makes 1 (9-inch) cheesecake, 16 servings
From: Kate
Source: Cooking Light magazine
YOGURT CHEESE:
Empty 4 cups of yogurt into a paper-lined coffee filter (like a Melita); set over a bowl, and let drip for 6-10 hours. The result is like cream cheese. You can mash in chives, onions, or whatever when it is done.
LOW FAT VANILLA CREAM
3/4 cup low-fat cottage cheese
3 tablespoons lowfat buttermilk
3 tablespoons nonfat plain yogurt
3 tablespoons superfine sugar
1/2 vanilla bean, split, seeds scraped from the pod
1/4 teaspoon vanilla extract
Combine all ingredients except vanilla seeds in blender or food processor. Process until smooth. Add seeds and refrigerate.
Makes 6 servings
From: Kate
LOW FAT CARROT CAKE WITH CREAM CHEESE FROSTING
WET INGREDIENTS:
1 cup shredded carrot
1/2 cup crushed pineapple with juice
1/2 cup applesauce
1/4 cup oil
4 egg whites, (or egg substitute)
1 teaspoon vanilla
DRY INGREDIENTS:
1 1/2 cups all purpose flour
1 cup sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon salt
Cream Cheese Frosting (recipe follows)
Mix wet ingredients together; set aside.
Mix dry ingredients; combine with wet ingredients until just blended. Pour into a greased and floured pan (8 or 9-inch) baking pan.
Bake 35 minutes at 350 degrees F, or until done. Cool then frost.
CREAM CHEESE FROSTING
1 (3 ounce) package low fat cream cheese, softened
1 teaspoon vanilla
2 cups powdered sugar
milk (as needed)
Cream the cream cheese with the vanilla. Slowly add sugar and beat until fluffy. Add a bit of milk if the frosting is too thick.
Makes 8 servings
From: Kate
RICH FAT FREE BROWN GRAVY
2 tbsp. cornstarch
2 1/2 tsp. instant beef bouillon granules (low sodium, if desired)
1 tsp. Worcestershire sauce
1/4 tsp. ground black pepper
2 cups cold water
1/4 tsp. gravy browner (like Kitchen Bouquet)
In small saucepan combine cornstarch, bouillon granules, Worcestershire sauce, pepper and 2 cups cold water. Bring to boiling over medium heat; boil 1 minute until thickened, stirring constantly. Stir in gravy browner.
Makes 2 cups
From: sara
FAT FREE BANANA MUFFINS
1 cup whole wheat flour
1/2 cup white flour
1/4 cup sugar
2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt (optional)
1/2 tsp. ground cinnamon
2 egg whites
1 cup ripe banana, mashed
1/3 cup fat free milk
1/3 cup corn syrup
Grease 12 muffin tin cups.
Combine flours, sugar, baking powder, baking soda, salt and cinnamon and stir thoroughly; set aside.
In a large bowl, beat egg whites lightly with a wire whisk or fork. Stir in mashed banana, milk and corn syrup. Add flour mixture and stir until well blended. Spoon into prepared muffin cups.
Bake at 400 degrees for 20 to 25 minutes or until firm to the touch. Cool in pan for 5 minutes, then remove and cool on a wire rack.
1 serving = 1 starch, 1 fruit.
From: sara
Source: Arthur's Grandson
CREAM SOUP MIX
2 1/4 cups powdered milk
3/4 cup cornstarch
1/4 cup chicken bouillon or vegetable bouillon granules
1/2 teaspoon seasoned salt
2 teaspoons onion flakes
Combine all ingredients and store in covered container.
TO USE:
Mix 1/3 cup dry mix with 1 1/4 cup cold water. Cook stirring constantly until mixture thickens. Cook 2 more minutes. Use this instead of canned cream soups.
VARIATIONS:
Mushroom Soup: Add 1/2 cup finely chopped mushrooms
Celery Soup: Add 1/2 cup minced celery
Potato Soup: Add 1 cup diced potatoes, cooked
Chicken Soup: Add 1/2 cup diced chicken, cooked
Vegetable Soup: Add 3/4 cup mixed vegetables, cooked
Broccoli Soup: Add 1 cup chopped broccoli, cooked
Asparagus Soup: Add 1 cup chopped asparagus, cooked
Makes 10 servings
From: Kate
Tip: Replacing Oil with Water in Baked Goods Using Vegetables
TIP: REPLACING OIL WITH WATER IN BAKED GOODS
I've found that if the recipe has applesauce or pumpkin or grated carrots/zucchini, etc., something that adds moisture and bulk to it, I haven't had to use any oil at all, and just substitute water for the oil. When cooling the baked item I watch it closely so that as soon as it's just cooled I wrap it well in either plastic wrap or foil and put it in the refrigerator because it dries out quickly if left out long. It's always tasted moist and flavorful. Can also wrap it well in foil or cut into servings and freeze in freezer bags and pull out as needed.
Source: Linda Henneman
TIP: FAT FREE SAUTEEING
Instead of sauteeing your onions and/or garlic in OIL, just use a little fat free Italian salad dressing.
From: sara
GRILLED CHICKEN CAESAR SALAD
1 pound skinned boned chicken breasts, cut in strips
FOR THE CHICKEN:
2 tablespoons Worcestershire sauce
1 tablespoon chili powder
1 garlic clove, crushed
1 teaspoon ground cumin
1/4 teaspoon pepper
FOR THE CAESAR DRESSING:
1/2 cup low-fat buttermilk
3 tablespoons grated Romano cheese
1 tablespoon lemon juice
1 garlic clove, minced
1 teaspoon anchovy paste
1/2 teaspoon dry mustard
1/4 teaspoon pepper
FOR THE SALAD:
12 cups romaine lettuce, sliced
2 cups cherry tomatoes, halved
3/4 cup plain croutons
Combine Worcestershire sauce, chili powder, crushed garlic clove, cumin and 1/4 teaspoon ground black pepper in a medium bowl; stir well, and set aside.
Prepare grill or broiler. Place chicken strips on grill rack or broiler pan coated with cooking spray, and cook 5 minutes on each side or until chicken is done.
Combine the ingredients for the dressing in a large bowl; stir well. Add romaine, tomatoes, and croutons; toss gently to coat. Spoon salad mixture onto each of 4 plates, and top with chicken strips.
Makes 6 servings
From: Kate
LOW-FAT NOODLES FLORENTINE CASSEROLE
1 (16 oz.) pkg. wide egg noodles
1 (8 oz.) container low-fat cottage cheese
1 (8 oz.) container fat-free sour cream
1 (8 oz.) container egg substitute, thawed
1 1/2 cup low-fat milk
1 (10 oz.) pkg. frozen chopped spinach, thawed and well drained
1 tbsp. sugar
1 1/2 tsp. salt
1/2 tsp. ground black pepper
1/8 tsp. ground nutmeg
FOR THE CRUMB TOPPING:
2 slices white bread, torn into small pieces
2 tablespoons margarine.
In large saucepan, prepare egg noodles as label directs; drain. Remove noodles to saucepan.
Preheat oven to 350 degrees F. Grease a shallow (13x9-inch or 3 1/2-quart) casserole dish.
In blender at medium speed, blend cottage cheese, sour cream alternative, and egg substitute until smooth.
Stir together cheese mixture, milk, spinach, sugar, salt, pepper and nutmeg. Combine with drained noodles until blended. Spoon noodle mixture into prepared casserole dish.
Cover and bake for 40 minutes or until hot.
MEANWHILE, PREPARE CRUMB TOPPING:
In 10-inch skillet over medium heat, melt margarine. Add bread crumbs and cook until golden, stirring frequently. Remove skillet from heat. Sprinkle crumb topping over baked casserole.
Makes 6 main dish servings
From: sara
BANANA APRICOT LOAF
1 3/4 cup sifted flour
2 1/4 tsp double-acting baking powder
1/2 tsp salt
1/8 cup vegetable oil
2/3 cup sugar
1/4 cup applesauce
3 egg whites
1 1/4 cup mashed banana
1/4 cup chopped dried apricots
Preheat oven to 350 degrees F. Spray loaf pan with vegetable cooking spray and lightly flour.
Sift together first flour, baking powder and salt; set aside.
In a separate bowl, mix together oil, sugar, and applesauce; set aside.
Beat egg whites, then beat egg whites and mashed bananas into oil mixture. Add sifted ingredients in 3 parts, beating slightly after each addition just until mixed. Fold in chopped apricots. Place in prepared pan.
Bake at 350 degrees F about 1 hour.
Makes 1 loaf
From: Lori
HOT AND SOUR HUNAN VEGETABLES
"When the wear and tear of being a carnivore is weighing on me - or when I simply have the lust for a zesty, great plate of stir-fried vegetables - this is the dish I make. It is simple, deeply satisfying, and delicious eaten straight out of the pan. You can gussy it up, if you like, with the addition of baby squash, boutique sweet peppers, mushrooms, or even the Martian-looking green cauliflower I sometimes soy in stores. It will be good in any fashion."
FOR THE AROMATICS:
1 Tbsp finely minced fresh ginger
1 Tbsp finely minced garlic
2 Tbsp Chinese fermented black beans, coarsely chopped (do not rinse them)
1/4 tsp hot red pepper flakes
FOR THE SAUCE:
1/2 cup unsalted vegetable stock
2 1/2 Tbsp soy sauce
2 Tbsp white vinegar
1/4 tsp sugar
FOR THE STIR FRY:
3/4 pound cauliflower florets, cut into walnut sized pieces
1/2 pound peeled carrots, cut diagonally into rippled or plain 1/8-inch coins
1 pound slender green and golden zucchini, cut into 1/4-inch rounds
2 to 3 tablespoons corn oil or peanut oil (for stir-frying)
1 Tbsp cornstarch dissolved in 1 1/2 Tbsp cold stock or water
FOR SERVING:
Diagonally cut green and white scallion rings (for garnish)
Hot cooked noodles or rice
For the ginger mixture, combine ginger, garlic, black beans and red pepper flakes in a small bowl; cover and set aside.
For the stock mixture, combine stock, soy sauce, vinegar and sugar together in a second bowl; set aside.
Bring large pot of water to a rolling boil. Fill a large bowl with ice water. Blanch cauliflower 1 minute in the boiling water, then plunge into the ice water. Repeat with remaining vegetables, letting water in the pot return to a boil before adding a fresh batch. Blanch the carrots for 15 seconds, and the zucchini for 5 seconds. Drain the vegetables well and place in separate bowls.
Heat a wok or large heavy skillet over high heat until hot enough to a drop of water on contact. Add 2 tablespoons of the oil and swirl to glaze pan. Reduce heat to moderately high, than add the aromatics (the ginger mixture) and stir gently until fragrant, 20 to 30 seconds, adjusting the heat so they foam without scorching. Don't worry if the black beans stick to the pan; they will loosen when the sauce is added.
Add cauliflower and toss 2 minutes. Add carrots and toss 1 1/2 minutes, than add zucchini and toss 30 seconds. Adjust the heat to maintain a merry sizzle and drizzle a bit more oil down the side of the pan, if needed to prevent the vegetables from sticking.
Stir sauce (stock mixture) and add to pan, stirring to combine. Bring mixture to a simmer, then cover and cook until veggies are crisp-tender, about 30 seconds to 1 minute.
Quickly stir cornstarch-water mixture to recombine it, then add to pan and stir until sauce turns glossy and slightly thick, 10 to 20 seconds.
Serve immediately on a heated platter, garnished with a sprinkling of scallion rings and teamed up with noodles or rice.
Makes 4-6 servings
From: MB
Adapted from source: China Moon Cookbook by Barbara Tropp and Sandra Bruce
FAT FREE SPICY PUMPKIN BUTTER
"Spread whole-grain muffins with nonfat or low fat cream cheese and then top them with pumpkin butter - the combo tastes like pumpkin pie."
1 cup pumpkin puree (fresh cooked or canned, not sweetened pie filling)
1 cup sugar
2 tablespoons lemon juice
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground ginger
1/8 teaspoon ground cloves
Combine all ingredients together in a glass bowl (for microwave) or nonreactive saucepan (for stovetop).
Microwave on high for 5 minutes, stirring twice, or, on stovetop over medium-high heat, stir until boiling and continue to boil 5 minutes, stirring constantly. Cool.
Store, refrigerated, for 4 to 6 weeks.
Makes about 1 1/4 cups
Per serving (1 tablespoon): 40 cal, 0g fat, 0g fiber
Source: Light Muffins by Beatrice Ojakangas
FRESH DILL VINEGAR
2 cups sugar
3 tablespoons salt
2 onions, quartered
2 whole banana peppers, cut up (or to taste)
3 cloves garlic
4 or 5 heads and sprigs fresh dill
White vinegar
In a quart jar mix together all ingredients except the vinegar. Fill with vinegar and refrigerate for at least 1 week before using.
Keep refrigerated and use as desired. To replenish, add more sugar, salt and vinegar as vinegar is used.
To make into a salad dressing, combine:
1 part dill vinegar and 3 parts salad oil
Use this dressing over fresh fruit or salad greens.
Source: Howard Bishop, Gainesville, Florida; Southern Living Hall of Fame - Southern Sideboards; Junior League of Jackson, Mississippi
CARROT SPICE BREAD
2 cups whole wheat flour
1 1/4 cup plus 3 tbsp uncooked oatmeal (quick or old fashioned), divided use
1/2 cup brown sugar
1/2 cup chopped dates (or raisins)
4 tsp baking powder
1/2 tsp baking soda
1/2 tsp ground cinnamon
1/4 tsp ground ginger (optional)
1/8 tsp ground cloves (optional)
1/4 tsp salt (optional)
1/2 cup frozen apple juice concentrate, thawed
2 tbsp applesauce
1/4 cup corn syrup
1/4 cup water
4 egg whites (or 1 tbsp egg replacer mixed in 1/4 cup plus 2 tbsp water)
1 cup shredded carrots (about 2 medium)
Heat oven to 350 degrees F. Spray an (8x4 or 9x5-inch) loaf pan with nonstick spray.
In a medium bowl, combine dry ingredients except 3 tablespoons oats; mix well; set aside.
Combine liquid ingredients in a small bowl. Add to dry ingredients and mix just until moistened. Fold in carrots. Spread evenly in prepared pan. Sprinkle with remaining 3 tablespoons oatmeal.
Bake 1 hour and 10 minutes, or until it tests done. Cool 10 minutes in pan. Remove from pan and cool completely. Store tightly covered.
LEMON YOGURT SAUCE
"You can pour this over the banana apricot loaf or you can use vanilla ice cream."
1 cup drained no-fat yogurt
2 Tb lemon juice
2 Tb corn syrup
1 tsp vanilla extract
Mix all ingredients. To serve warmed, heat in microwave about 3 minutes on medium or in a saucepan over medium-low heat just till heated through.
Makes 1 loaf, 12 servings
From: MB
Source: The Mormon Diet Cookbook
FAT FREE PEACH DESSERT
1 (4-serving size) box sugar free vanilla instant pudding and pie filling
2 cups milk
1 (8 oz.) container peach yogurt
1 can peach pie filling
1 angel food cake (torn into chunks)
Make pudding using 2 cups milk according to package directions. Fold in yogurt and pie filling.
In glass bowl, cover bottom of dish with cake chunks; add layer of pudding, continue layering with rest of pudding and cake. Chill.
From: sara
EGG-WHITE FRENCH TOAST
2 egg whites
1/2 cup 2% low fat milk
1/2 teaspoon vanilla extract
1/8 teaspoon ground cinnamon
8 slices bread (or four 1-inch slices of bread cut from a loaf)
In medium bowl beat egg whites well. Add milk, vanilla and cinnamon to egg whites and continue to beat. Dip bread slices into batter and coat on both sides.
Cook one of the following ways: Place dipped bread in greased and heated skillet. Cook by turning a few times to brown. Or, place dipped bread on greased or oiled baking sheet. Then broil in the oven (watching closely), turning only once. (Approximately 2-3 minutes each side when placed 5 inches from broiler top).
Makes 4 servings
From: Kate
FAT FREE RASPBERRY TORTE
1 cup flour
1/4 cup cornstarch
1 1/2 tsp. baking powder
1/4 tsp. salt
1 cup sugar
2/3 cup fat free milk
2 egg whites
1/3 cup light corn syrup
1 tsp. vanilla extract
Confectioners' sugar
1 cup seedless raspberry preserves
Fresh raspberries (optional, for garnish)
Fresh mint leaves (optional, for garnish)
Preheat oven to 350 degrees F. Spray a (15x10-inch) jelly roll pan with Pam. Line bottom of pan with waxed paper; spray with Pam.
In bowl, combine flour, cornstarch, baking powder and salt.
In another bowl with wire whisk, stir sugar and milk until sugar is almost dissolved. Add egg whites, corn syrup and vanilla; stir until blended. Gradually add egg white mixture to flour mixture, stirring until smooth. Pour into prepared pan.
Bake 15 minutes, or until done. Cool for 15 minutes.
Lightly sprinkle large sheet of waxed paper with confectioners' sugar; invert cake onto paper. Peel waxed paper from bottom of cake. Cut cake into four (10 x 3 1/2-inch) pieces. Spread 1 cake piece with 1/3 cup preserves; top with second piece. Repeat layering cake and preserves 2 more times. To serve, garnish with raspberries and mint.
From: sara
LAMB SHANKS SICILIAN
4 to 8 lamb shanks
1 cup white dinner wine (or apple juice)
1 (8 oz.) can tomato sauce
2 tbsp. instant minced onion
2 tsp. spaghetti sauce seasoning
1/4 tsp. garlic powder
1 tsp. salt
1 tsp. sweet basil
Wipe shanks and arrange in baking dish. Mix remaining ingredients together and pour over shanks.
Cover and bake in 400 degree F oven for 1 hour. Turn heat down to 350 degrees F and continue baking 1 1/2 to 2 hours more, basting frequently with pan juices.
From: sara
Source: Crystal Piatt
ROASTED LAMB SHANKS AND POTATOES
4 lamb shanks
4 large baking potatoes
1 (28 oz.) can ready cut peeled tomatoes
2 tsp. salt
1 tbsp. paprika
1 1/2 cup water (or tomato juice)
Have butcher cut lamb shanks in 2 places through bone. Rinse lamb in cold water, removing fat and the sinew. Place in roasting pan. Add tomatoes, salt, paprika and water or tomato juice.
Roast in a 375 degree F oven for 1/2 hour. Turn meat over and roast another 1/2 hour.
Slice potatoes lengthwise in 1/4-inch pieces. Place around the lamb shanks so liquid covers them. Roast 1/2 hour. Turn lamb and potatoes over and roast another 1/2 hour. Meat should cook a total of 2 hours.
Serve with a Romaine lettuce salad.
From: sara
LAMB SHANKS CHABLIS
4 lamb shanks
1 clove garlic, chopped (or more to taste)
2 tbsp. salad oil
1 medium onion, chopped
1 1/2 tsp. salt, divided use
1/2 tsp. dried oregano
1 cup Chablis wine
4 carrots, quartered
1/2 lb. whole green beans
1 cup celery, diagonally cut
1 tsp. flour
Brown shanks in hot oil in skillet.
Add onion, 1 teaspoon salt, oregano and Chablis. Cover and simmer 1 hour. (Can also be done covered in a 350 degree F oven).
Add vegetables, sprinkling them with the remaining 1/2 teaspoon salt. Cover and simmer 30 minutes longer, or until the vegetables are cooked. Remove lamb and vegetables to platter.
Blend 2 tablespoons of the sauce with flour and stir into remaining sauce, stirring until thickened. Pour over meat and vegetables.
Makes 4 servings
From sara
SAVORY LAMB SHANKS
4 lamb shanks
1 tbsp. flour
1 cup beef broth
1 tbsp. vinegar
1 tsp. horseradish
2 tsp. Worcestershire sauce
Dredge lamb in flour. Brown in hot oil. Place in casserole.
Stir remaining ingredients in the hot oil in the skillet. Pour over shanks.
Cook in 350 degree F oven for 1 hour. Lower temperature to 300 degrees F and cook for 1 more hour.
Makes 4 servings
From sara
OVEN-BAKED LAMB SHANKS
4 meaty lamb shanks (4 lbs.)
2 medium onions, sliced thin
1 tbsp. butter or margarine
1 tbsp. olive oil or vegetable oil
2 cloves garlic, minced or pressed
2 tsp. salt
3/4 tsp. ground ginger
3/4 tsp. ground turmeric
1/4 tsp. ground allspice
1/4 tsp. ground coriander
1/4 tsp. ground cinnamon
3/4 cup water
1/4 cup honey
1 lemon, thinly sliced
Cooked brown rice (for serving)
Lemon slices (for garnish)
Place lamb shanks single layer in a deep casserole.
In frying pan, saute onions in butter and oil until limp but not browned.
Add garlic, salt and spices. Mix until onions are evenly coated. Stir in water and honey, blending well. Pour over lamb shanks. Arrange lemon slices over shanks.
Cover and bake at 350 degrees F for 1 1/2 to 2 hours until lamb is juicy and tender and meat comes away easily from bones.
Remove meat from pan and discard lemon. Skim fat from juice. Boil juices down until slightly thickened.
Arrange meat on bed of cooked brown rice. Top with onions. Spoon sauce over meat. Garnish with fresh lemon slices.
From: sara
HERBED LAMB SHANKS
4 lamb shanks, about 2 1/2 lbs.
1 tbsp. butter or margarine
2 cups water, divided use
1 tsp. salt
1/4 cup all-purpose flour
2 tbsp. butter or margarine, melted
1 clove garlic, minced
1 tbsp. snipped parsley
1/8 tsp. dried marjoram, crushed
Dash ground mace
Hot cooked noodles (for serving)
In large skillet, brown lamb shanks in 1 tablespoon butter.
Add 1 1/2 cups water and salt. Cook, covered, over low heat for 1 hour.
In small skillet, add flour to 2 tablespoons melted butter; cook and stir over low heat until mixture is browned. Add to meat. Cook and stir until gravy thickens and bubbles.
Stir in the remaining 1/2 cup water, garlic, parsley, marjoram and mace. Cook, covered, about 1 hour more or until meat is tender.
Arrange lamb shanks on a bed of hot cooked noodles; spoon a little gravy. Pass remaining gravy.
Makes 4 servings
From: sara
MsgID: 005208
Shared by: Betsy at TKL
In reply to: Recipe: 6-25-97 Low Fat Chat Recipes Part 1 (32 ...
Board: Cooking Club at Recipelink.com
Shared by: Betsy at TKL
In reply to: Recipe: 6-25-97 Low Fat Chat Recipes Part 1 (32 ...
Board: Cooking Club at Recipelink.com
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