Recipe: Assorted Recipes (13) - 10-19-97 Recipe Swap (updated)

13 ASSORTED RECIPES
Recipe Swap - October 19, 1997

RECIPES IN THIS FILE:
Fat Replacer
Low Fat Chicken Paprika
Low Fat Hushpuppies
Low Fat Yorkshire Pudding
Zucchini Lasagna
Baked Zucchini Sticks
Zucchini Grande
Chicken and Rice
Old-Fashioned Coleslaw
Fall River Baked Stuffed Flounder
Tortilla Chicken Rice Soup
Nacho Potato Wedges
Cranberry Salad

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FAT REPLACER

"Lecithin adds that mouth feel of fat."

1 cup unsweetened applesauce
1/2 cup unsweetened pear butter
3 tablespoons lecithin granules

Cook, stirring occasionally, on medium heat until lecithin dissolves, about 10 minutes. Store in fridge, can be frozen.

Makes 1 1/2 cups
From: Rebecca, MI

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LOW FAT CHICKEN PAPRIKA

1 lb boneless chicken breast, cut into strips
1 medium yellow onion, halved and cut in strips top to bottom
2 chicken bouillon cubes dissolved in 3/4 cup boiling water
About 1 tablespoon paprika
1 (4 oz) can sliced mushrooms (optional)
8 oz fat free sour cream (Breakstones and Land of Lakes are superior)
Chopped fresh parsley (to garnish)

Spray a large skillet with a good coat of cooking spray. Saute onions over medium heat to soften.

Push onions to the side and add chicken to brown slightly (cook 5-6 minutes, turn and cook for 4-5 minutes more) Give chicken a good dusting of paprika then add bouillon mixture and reduce by at least 1/2 over medium-low heat (simmer don't boil) this usually takes 10 minutes.

Add mushrooms, if using. Whisk in sour cream until fully incorporated.

Garnish with additional shake of paprika and parsley.

Usually served with white steamed rice or No-Yolks Egg noodles cooked according to directions.

VARIATION:
Omit Paprika and use 1 tablespoon of Dijon mustard after broth is added. This one is best with mushrooms.

Source: Deb Donaldson / rec.food.recipes, 1990's

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LOW FAT HUSHPUPPIES

Nonfat cooking spray
1 1/2 cups yellow cornmeal
1/4 cup self-rising flour
1 1/2 tsp. baking powder
1 Tbsp. sugar
1/2 tsp. salt
1/2 cup chopped onion
2 Tbsp. chopped fresh parsley
2 cups fat free milk
1 egg white, lightly beaten
1/2 cup water

Preheat oven to 400 degrees. Lightly coat an 18-cup muffin pan with non-stick cooking spray.

Mix the cornmeal, flour, baking powder, sugar and salt together. Fold in onion, parsley, milk, egg white and 1/2 cup water. Pour the batter into prepared muffin pans filling each 3/4 full.

Bake 20-25 minutes or until golden brown.

Source: Daniel L Williams / rec.food.recipes, 1990's

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LOW FAT YORKSHIRE PUDDING

"Next time you have a roast beef, you've got to try this low fat Yorkshire pudding recipe! They are absolutely fabulously tasty, quick, easy and YES not all that grease! In fact, I am confident this recipe is "fail proof" as this is the second time I have made them and they are massively good. Cut this recipe out and paste it in your cook book over top of the usual Y.P. recipe."

2 eggs
1/2 cup milk
1/2 cup water
1 cup flour
1 tablespoon of DRY Italian salad dressing mix (comes in packet)
1/4 tsp. salt
1 Tbsp oil (yes only 1 Tbsp.)

Preheat oven to 475 degrees F. Lightly coat 6 large muffin pan cups with cooking spray.

In a small mixing bowl combine all ingredients except oil. Beat at medium speed for 1 1/2 minutes. Add oil and beat 1/2 minute longer.

Pour batter into prepared muffin pan.

Bake at 475 degrees F for 15 minutes; reduce oven temperature to 350 degrees (do not remove from oven) and continue baking 25 minutes longer.

TO MAKE AHEAD:
You can bake them ahead of the roast and place them back in oven for 5 minutes when roast is done to re-warm before serving. They are mega GOOD.

Makes 6
Source: crash crash / rec.food.recipes, 1990's

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ZUCCHINI LASAGNA

2 1/2 can zucchini, sliced 1/4-inch thick (about 2 medium)
1/2 lb. lean ground beef
1/4 cup chopped onion
2 small tomatoes, cut up
1 (6 oz.) can tomato paste
1 clove garlic, minced
1/2 tsp. dried oregano
1/2 tsp. dried basil
1/4 tsp. dried thyme
1/4 cup water
1/8 tsp. ground black pepper
FOR THE FILLING:
1 egg
3/4 cup low fat cottage cheese
1/2 cup shredded mozzarella cheese
1 tsp. flour

Cook zucchini until tender, drain and set aside.

Fry meat and onions until meat is brown and onions are tender; drain fat. Add next 8 ingredients and bring to a boil. Reduce heat; simmer, uncovered 10 minutes or until reduced to 2 cups.

In small bowl, slightly beat egg. Add cottage cheese, half of shredded cheese and flour.

In 1 1/2-qt. baking-roasting pan arrange half of the meat mixture. Top with half of the zucchini and all the cottage cheese mixture. Top with remaining meat and zucchini.

Bake uncovered at 375 degrees F for 30 minutes. Sprinkle with remaining cheese. Bake 10 minutes longer. Let stand 10 minutes before serving.

Makes 4 servings
Source: WB or CM Hilbrich / rec.food.recipes, 1990's

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BAKED ZUCCHINI STICKS

"Here's a recipe for zucchini sticks. They are breaded and baked but you could probably fry them if you like."

1 zucchini
1 egg
1/2 cup grated Parmesan cheese
1/2 cup seasoned breadcrumbs

Cut zucchini into sticks (we leave the skin on).

Beat egg in a bowl. In a second bowl, mix Parmesan cheese and breadcrumbs.*

Dip zucchini sticks into egg then into breadcrumb mixture. Place on cookie sheet with skin-side down.

Bake at 350 degrees F until they turn light brown or reach desired tenderness when poked with a fork usually about 10-20 minutes.

*Depending on how much your making you may need more or less of the bread crumb and cheese mixture, just keep the 50/50 ratio.

Source: WB or CM Hilbrich / rec.food.recipes, 1990's

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ZUCCHINI GRANDE

"First test zucchini's texture; if skin and flesh pierce easily with the tip of a sharp knife, it's good for cooking."

1 large (2 to 2 1/2 lb., 13- to 14-inch long) zucchini
1/2 pound ground lean beef
1 small (6 oz.) onion, chopped
1 small (about 6 oz.) red bell pepper, stemmed, seeded, and chopped
1 tablespoon chili powder
1/2 teaspoon ground cumin
1 (4 oz.) can diced green chilies
1 (8 oz.) can corn, drained
1 (8 oz.) can Mexican-style stewed tomatoes
1/4 cup chopped fresh cilantro
1/4 cup fine dry bread crumbs
1/2 cup shredded jack cheese

Cut zucchini in half lengthwise. Scoop out and discard soft center. Scoop out enough flesh to make a 1/2-inch-thick shell. Coarsely chop flesh and reserve. Place squash, cut side up, in a 10- by 15-inch baking pan.

Meanwhile, in a 10- to 12-inch frying pan over high heat, frequently stir beef, onion, and bell pepper until meat is crumbled and browned, 8 to 10 minutes. Drain off and discard fat. Mix into pan the chili powder, cumin, chilies, corn, tomatoes, and reserved zucchini. Boil on high heat, uncovered, until most liquid evaporates, about 5 minutes; stir often. Mix in cilantro, bread crumbs, and half the cheese. Spoon filling equally into zucchini shells.

Bake in a 350 degree F oven until zucchini is soft when pierced and filling is hot in center, 30 to 40 minutes. Sprinkle remaining cheese; bake until cheese browns lightly.

Put zucchini on a platter, and cut into wide slices.

Serves 4 to 6
Source: Catharine McNair, Stockton, California

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CHICKEN AND RICE

4 chicken breasts, skin removed
1/4 tsp. ground black pepper
1/2 cup liquid Butter Buds
1 cup long grain rice, uncooked
2 green onions, chopped
6 oz. Healthy Request cream of mushroom soup
1 Tbsp. Worcestershire sauce

Sprinkle chicken breasts with black pepper.

Mix remaining ingredients in a casserole dish. Place chicken on top of this mixture. Cover with aluminum foil with holes punched in top.

Bake at 350 degrees F for 1 1/2 hours.

From: Annie, TX
Source: Gone With the Fat by Avis and Ward

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OLD-FASHIONED COLESLAW

1 tablespoon plus 1 teaspoon margarine
1 tablespoon all-purpose flour
1/2 cup low-fat milk (1% milk fat)
1 egg
1/4 cup apple cider vinegar
1/2 teaspoon powdered mustard
1/2 teaspoon granulated sugar
1/4 teaspoon celery seed
1/4 teaspoon salt
1/8 teaspoon ground white pepper
8 cups shredded green cabbage
1/2 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1/4 cup diced pimento

In small saucepan melt margarine over medium-high heat; add flour and stir quickly to combine. Cook, stirring constantly, for 1 minute; stir in milk. Reduce heat to low and let simmer, stirring constantly, until mixture is smooth and thickened, 3 to 4 minutes.

Using a wire whisk, in small mixing bowl beat together egg, vinegar, mustard, sugar, celery seed, salt, and pepper. Gradually stir some of the milk mixture into the egg mixture; stir egg mixture into milk mixture in saucepan. Cook, stirring frequently, until flavors blend, 1 to 2 minutes (do not overcook). Set aside and let cool.

In medium mixing bowl combine remaining ingredients; add dressing and toss to coat. Cover with plastic wrap and refrigerate until chilled and flavors blend, at least 1 hour.

Makes 4 servings
Source: Weight Watchers Meals in Minutes Cookbook

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FALL RIVER BAKED STUFFED FLOUNDER

"This one is sooo good and low fat. I love it. I have made it with all kinds of "white" fish and it is equally good. It is from Richard Simmons, Farewell to Fat Cookbook."

1/4 cup finely chopped onion
1 clove garlic, minced
2 tsp. grated lemon zest
1/2 cup chopped fresh mushrooms
1/4 cup shredded carrot
1/2 cup unseasoned dry breadcrumbs
1/2 cup chopped fresh parsley, divided use
1 Tbsp. fresh lemon juice
1/2 tsp. salt
1/4 tsp. ground black pepper
4 flounder fillets or 8 Dover Sole fillets
1/4 cup dry white wine
1 tsp. paprika

Coat nonstick skillet with cooking spray. Heat over medium-high heat. Add onion, garlic, and lemon zest. Cook, stirring, about 30 seconds. Add mushrooms and carrot. Cook, stirring, about 1 minute or until juice released from mushrooms has almost evaporated. Stir in bread crumbs, 1/3 cup of the parsley, lemon juice, salt and pepper. Remove from heat.

Preheat oven to 350 degrees F.

Lay flounder or sole fillets, skin side up, on work surface. Spread stuffing lengthwise along each fillet, dividing equally. Roll up fillets from one end to the other. Place, seam side down, in shallow baking pan. Pour wine over fish. Sprinkle with paprika.

Bake, basting fish occasionally with pan juices, about 20 minutes or until stuffing is heated through and fish is opaque. Garnish with remaining chopped parsley and serve.

*Note: I have used other white fillets and this has worked out just
fine. I have done it with turbot and it was delicious. - Risa

From: Risa G., NJ
Adapted from source: Farewell to Fat Cookbook by Richard Simmons

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TORTILLA CHICKEN RICE SOUP

1 1/4 cups uncooked brown rice
4 cups chicken broth, defatted
4 cups water
1 cup chopped onion
1 (28 oz) can tomatoes, chopped
1 (4 oz) can chopped green chiles
3 cups chopped, cooked chicken breasts
1/2 tsp garlic powder
1 tbsp chili powder
2 tsp ground cumin
2 tsp dried cilantro
1/4 tsp ground black pepper
2 tbsp lime juice
GARNISHES:
3 corn tortillas, cut into thin strips, toasted in oven or skillet
1/4 cup chopped green onion
1/2 cup chopped tomatoes

In a large stock pot, combine brown rice, broth, water, and onion. Bring to a boil. Reduce heat. Cover and simmer 45 minutes. Add canned tomatoes, green chiles, chicken, and seasonings. Cover. Simmer 30-45 minutes until rice is tender. Stir in lime juice.

Ladle soup into serving bowls. Top with tortilla strips, green onion, and tomatoes. I like to toast the tortilla chips until crispy.

From: Liana, TX
Source: Cliff Sheats' Lean Bodies Cookbook

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NACHO POTATO WEDGES

6 oz baked potatoes with skin, cut in wedges
1 tsp butter, melted
Dash of pepper
1 oz Monterey Jack or sharp Cheddar cheese, shredded
1 Tbsp thinly sliced scallion
1/4 to 1/2 tsp minced hot or mild green chili pepper

On baking sheet arrange potato wedges in a single layer, skin side down. Use a pastry brush to brush the wedges with butter, sprinkle with pepper.

Broil until browned about 10 minutes.

In small bowl combine cheese, scallion and chili pepper; sprinkle over wedges and broil until cheese is melted.

Makes 2 servings
From: Candy, VA
Source: Weight Watchers Cookbook

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CRANBERRY SALAD
From: Candy,VA

2 boxes (3 oz each) raspberry jello
1 1/4 cups boiling water
1 (20 oz) can crushed pineapple (packed in juice)
1 (16 oz) can whole cranberry sauce
1/2 cup cranberry juice or port wine

Mix all together and refrigerate 8 hours.