Recipe: Assorted Recipes (26) - 09-26-97 Recipe Swap (updated)
Recipe Collections26 ASSORTED RECIPES
Recipe Swap - September 26, 1997
RECIPES IN THIS FILE:
After Step-Class Salad
Grape Salad
Mandarin Tuna Salad
Fat Free Salad Dressing Tips
Honey Mustard Vinaigrette
Basil Vinaigrette Dressing
Indian Dressing
Rice-A-Foni
Raspberry Vinaigrette Dressing
Pot Roasted Chicken
CREAM OF CORN SOUP
Company Taters
Sweet Revenge
Strawberry, Chocolate, and Cheese Parfait
Hershey's Low Fat Chocolate Brownies
Chocolate Cheesecake Mousse
Hershey's Chocolate Syrup Snack Cake
Hershey's Chocolate Frosting
Low Cal Enchiladas
Vegetarian Chili with Chipotle Chilies
Oven "Fried" Chicken
Hershey's Reduced Fat Banana Nut Bread
Risa's Low Fat Shake
Veggi Lasagna
Orange Blueberry Cake
Bette Laswell's Chicken and Rice
AFTER STEP-CLASS SALAD
Source: George McTyre
Makes 2 servings
" This is what we came up after step-class last night."
4 romaine lettuce leaves
2 cups fresh spinach leaves
1/2 red onion, chopped
2 Roma tomatoes, sliced
1 carrot, grated
6 mushrooms, sliced
8 chicken strips, from Church's Chicken
Fat free bottled Parmesan dressing
parmesean cheese
Wash and chop the greens. Mix with the other vegetables and dressing. Place 4 chicken strips on top. Sprinkle with Parmesan cheese.
GRAPE SALAD
Source: Karen Ravin
Makes 8-10 servings
"This is very simple and delicious. What I have found is that a people return for more than one serving and it keeps."
1 to 2 pounds Red grapes, sliced in half
1/2 bunch parsley, chopped
2 to 3 garlic cloves, minced fine
Rice vinegar, to taste
Mix sliced grapes, parsley, and garlic. Drizzle rice vinegar over all.
MANDARIN TUNA SALAD
Adapted from ource: jenny, 1994
"Serve on sandwiches or beds of lettuce for a real tuna salad treat!"
2 cans (6 ounces each) tuna, drained and flaked
1 (8 ounce) can mandarin oranges, drained
1/4 cup chopped nuts (pecans, walnuts, pistachios, almonds or your favorite nuts)
1/4 cup sour cream (regular or low fat)
1/4 cup mayonnaise (regular or low fat)
1 teaspoon celery seed
1 generous dash salt and lemon pepper
Mix together all ingredients; chill.
<FAT FREE SALAD DRESSINGS
Source: Tanya Heikkinen, 1994
"I'll give a few guidelines for creating your own FF salad dressings, then a couple of samples that have worked well for me. These recipes make dressing for two people. Dressing is very forgiving, and if it tastes odd, it is easy enough to fix." - Tanya Heikkinen
VINEGAR BASE:
I generally use balsamic vinegar as the base for salads when the rest of the meal is European-style. For Indian, Middle Eastern, and Asian meals, I use brown rice vinegar, which I get at the local ethnic-food store. Otherwise, you can use apple cider vinegar. I don't use white vinegar, since I like a little flavor with my acidic foods :-) Start with about 1/4 cup of vinegar.
HERB OR SPICE:
If you want to use an herb, fresh ones are the best. Otherwise, dried will do. I tend to use herbs and spices traditionally used in the style of cuisine I am preparing. Add a total of 1/2 to 1 tsp of herbs and spices.
SWEETENER:
This is entirely optional, it just adds another dimension to the dressing. Use a flavorful sweetener, like honey (I've never tried brown rice syrup or malt sweetener, they'd probably be great). Table sugar will add sweetness, but, like white vinegar, little flavor. Use about 1/2 tsp of sweetener.
MUSTARD:
This, again, is optional, but a nice touch. Don't use yellow mustard. Stoneground and Dijon mustards are tasty. Use sweet hot mustard in Asian-style dressings. Use about 1 tsp of prepared mustard.
WATER:
This will tone down the dressing a bit, if you like to dump a lot of dressing on your salad. I generally don't add water, but then I only dribble a little dressing over each bowl. The dressing is very flavor-saturated, so it actually will spread over two bowls of salad. Add about 1/4 cup of water if you want to use it.
HONEY MUSTARD VINAIGRETTE:
1/4 cup apple cider vinegar
1/2 tsp honey
1 tsp prepared stoneground mustard
Put all ingredients in a small bowl. Cream together until well blended.
BASIL VINAIGRETTE:
1/4 cup balsamic vinegar
1/4 tsp dried basil (or 1/2 tsp fresh)
1/4 tsp dried oregano (or 1/2 tsp fresh)
Put all ingredients in a small bowl, and stir. Let sit about 10 minutes.
INDIAN DRESSING:
1/4 cup orange juice
1/4 tsp ground coriander
1/4 tsp chopped fresh cilantro
1/2 tsp prepared sweet-hot mustard
Put all ingredients in a small bowl, and stir. Let sit about 10 minutes.
RICE-A -FONI
Source: Licorice 1, 1994
"My version of the popular boxed variety! My kids like it a lot better!"
1 small onion, chopped
2 cups broth (or water)
Handful uncooked broken spaghetti
1 cup uncooked white rice
1 tsp dried Italian herbs mix, or curry, or Mexican blend be creative!
1 tsp butter (you could omit this)
Salt and pepper, to taste
Saute onion in small amount of broth. Then add spaghetti and brown (about 2 minutes).
Mix in rice, broth, herbs and butter. Cover, reduce heat and simmer about 20 minutes or until liquid has been absorbed. Try not to open lid. Keep heat low, so rice won't burn.
RASPBERRY VINAIGRETTE DRESSING
Makes 1/2 cup
Source: Robyn Walton
1/2 cup raspberry vinegar
1 tbsp. Dijon style mustard
4 tsp. sugar
2 garlic cloves, finely chopped (2 tsp.)
2 tsp. Worcestershire sauce
1/4 tsp. each salt and pepper
Combine all the ingredients and mix well. Refrigerate in a container with a tight fitting lid. Will keep for months.
Risa G., NJ: Here is a good one from So Fat, Low Fat, No Fat:
POT ROASTED CHICKEN
Adapted from source: So Fat, Low Fat, No Fat by Betty Rohde
1 chicken, cut up and skinned (or use only breast, for less fat)
7 or 8 new potatoes, scrubbed
4 or 5 onions, peeled
4 medium carrots, peeled and cut into 3-inch pieces
1/2 cup dry white wine
1 (14 oz.) can low fat reduced sodium chicken broth
1 Tbsp. lemon juice
3 cloves garlic, chopped fine
1 tsp. oregano
1/2 tsp. thyme
1/4 tsp. ground black pepper
2 Tbsp. chopped fresh parsley
Preheat oven to 350 degrees F.
Arrange the chicken, potatoes, onions, carrots in a baking dish.
Mix the wine, broth and lemon juice. Pour over chicken and veggies. Sprinkle on garlic, oregano, thyme and pepper.
Bake uncovered 40-45 minutes or until chicken is fork tender. Turn veggies and chicken occasionally and baste with pan juices. (If juices evaporate too quickly, add more chicken broth.)
Transfer to serving platter, arranging veggies around chicken, and sprinkle with parsley.
CREAM OF CORN SOUP
Source: Barbara Brandt, 1994
Makes 4 servings
"This was exceptionally quick and easy and very delicious."
2 cups water, divided use
1 cup dry skim milk
2 tablespoons chopped chives or green onions
2 tablespoons flour
1 (12 oz.) can whole kernel corn
Salt and pepper, to taste
Combine 1 cup water, the dry milk, chives and flour in an electric blender and mix thoroughly. Add corn and blend until corn is chopped fine.
Pour soup into a heavy saucepan. Add remaining 1 cup water and heat slowly, stirring well. When soup comes to a boil, simmer for 1 to 2
minutes. Add salt and pepper to taste.
Risa G., NJ: Also from the same book. I tried this last week. Not bad.
COMPANY TATERS
Adapted from source: So Fat, Low Fat, No Fat by Betty Rohde
5 or 6 medium baking potatoes
2 cups fat free sour cream
1 tsp. cornstarch
3/4 cup chopped green onions
1 1/2 cups shredded fat-free cheddar cheese
1 1/2 tsp. salt
1 tsp. ground black pepper
Paprika
Preheat oven to 350 degrees F.
Boil the potatoes, jackets on, in water to cover, for 35 minutes or until tender. Cool. Peel and grate.*
In a medium bowl, combine the sour cream, cornstarch, green onions, cheddar cheese, salt and pepper. Mix well. Add the grated potatoes and spoon the mixture into a 13x9x2-inch baking dish.
Cover and refrigerate for 3-4 hours or overnight.
Bake for 40-50 minutes. Sprinkle with paprika and serve.
*I microwaved the potatoes until soft. I let them cool and then I sliced them julienned and mixed them with the sour cream mixture. This was a lot quicker and a lot less to do.
SWEET REVENGE
Source: Woman's Day magazine, December 1992
From: Risa G., NJ
FIRST INGREDIENTS:
2 cups flour
2/3 cup unsweetened cocoa powder
1 tsp baking soda
1 tsp ground cinnamon
1 tsp ground ginger
1 tsp ground allspice
1/4 tsp ground cloves
ADDED INGREDIENTS:
5 tbsp stick margarine, room temperature
1 cup brown sugar, packed
1/3 cup nonfat yogurt
2 large egg whites
1 tsp vanilla
1/2 cup white granulated sugar (for rolling)
Mix first ingredients in a bowl; set aside.
Cream together the remaining ingredients except for the white granulated sugar. Gradually add flour mixture. Blend well. Cover bowl and refrigerate for 2 hours.
WHEN READY TO BAKE:
Preheat oven to 375 degrees F.
Put the 1/2 cup white granulated sugar in a small bowl. Roll tablespoons full of dough into 1-inch balls. Roll balls in granulated sugar. Place on ungreased cookie sheets 1-inch apart.
Bake for 8-10 minutes or until set. Cool on wire rack.
Store airtight for up to 3 weeks.
Makes about 48 cookies
Per cookie: 80 calories, 1 3/4 g fat, 13 g carbohydrates. Each cookie = 19% calories from fat.
STRAWBERRY, CHOCOLATE, AND CHEESE PARFAITS
Source: Weight Watchers Quick Success Program Cookbook, 1980's
1 cup sliced strawberries
1 tbsp strawberry liqueur*
1/2 cup part-skim ricotta cheese
1 1/2 tsp granulated sugar
1 1/2 tsp heavy whipping cream
1/2 oz mini chocolate chips
In small mixing bowl combine strawberries and liqueur; set aside.
In separate small mixing bowl, using a fork, combine ricotta, sugar, and heavy cream; fold in chips.
Into each of 2 long-stemmed glasses or individual dessert dishes spoon half of the cheese mixture, then top each with half of the strawberry mixture. Serve immediately or cover and refrigerate until chilled.
*Raspberry or cherry liqueur may be substituted for the strawberry liqueur.
Makes 2 servings
Each serving provides: 1 Protein Exchange, 1/2 fruit Exchange; 90 Optional Calories
Per Serving: 189 Calories; 8g protein; 9g fat; 18g carbohydrate; 195
mg calcium; 84mg sodium; 24mg cholesterol; 1g dietary fiber.
HERSHEY'S LOW FAT CHOCOLATE BROWNIES
Adapted from source: Hershey's
From: Vicki,La - 09-26-97
Makes 36 brownies
3/4 cup Hershey's unsweetened Cocoa powder
1/2 teaspoon baking soda
2/3 cup lower fat (40% oil) margarine, melted, divided use
1/2 cup boiling water
2 cups sugar
3 egg whites
1 teaspoon vanilla extract
1 1/3 cups all-purpose flour
1/4 teaspoon salt
1 cup Hershey's Semi-Sweet Baking Chips (regular or reduced fat)
Heat oven to 350 degrees F. Spray a 13x9-inch baking pan with vegetable oil spray.
In a large bowl, stir together cocoa powder and baking soda; stir in 1/3 cup melted margarine. Add 1/2 cup boiling water; stir until mixture thickens.
Stir in sugar, egg whites, vanilla and remaining 1/3 cup melted margarine; stir until smooth. Add flour and salt; blend completely.
Stir in baking chips; pour into prepared pan.
Bake 30 to 35 minutes or until brownies begin to pull away from sides of pan. Cool completely in pan on wire rack, then cut into squares.
HERSHEY'S CHOCOLATE SYRUP SNACK CAKE
Adapted from source: Hershey's
From: Vicki,La
Makes 15 servings
1/2 cup (1 stick) 60% vegetable oil spread, softened
1 cup sugar
1 1/2 cups (one 16 oz. can) Hershey's Chocolate Syrup
3 eggs
1 cup all-purpose flour
1/4 cup Hershey's unsweetened cocoa powder
1 cup Hershey's Semi-Sweet Baking Chips (regular or reduced fat)
1/4 cup chopped nuts
Quick Vanilla Drizzle (recipe follows)
Heat oven to 350 degrees F. Spray a 13x9x2-inch baking pan with vegetable cooking spray.
In large bowl, beat vegetable oil spread and sugar on medium speed of electric mixer until well blended. Add chocolate syrup, eggs, flour and cocoa powder; beat well.
Pour batter into prepared pan. Sprinkle chips and nuts over top.
Bake 30 to 35 minutes or until cake springs back when touched gently in center. Cool completely in pan on wire rack.
Drizzle Quick Vanilla Drizzle over top of cooled cake.
QUICK VANILLA DRIZZLE
Makes about 1/4 cup drizzle
In small bowl, stir together:
1/2 cup powdered sugar
2 to 3 teaspoons fat free milk
HERSHEY'S CHOCOLATE FROSTING
Adapted from source: Hershey's
From: Vicki,La
1 cup Hershey's Semi-Sweet Baking Chips
1 cup powdered sugar
3 tablespoons milk
In small microwave-safe bowl, place chips. Microwave at HIGH (100%) for 45 seconds; stir until melted.
Gradually add powdered sugar and milk, beating with wire whisk. If necessary, microwave at HIGH additional 30 to 45 seconds or until mixture is smooth when beaten. Spread immediately.
LOW CAL ENCHILADAS
From: Berta, Ca
I had some flour tortillas, leftover chicken breasts, zucchini, non-fat cheese. I came up with the following recipe. I am a cook that never measures so it is hard for me to relate to people who measure everything.
1 medium onion, chopped fine
3 small zucchini, chopped fine
2 boneless, skinless chicken breasts, cooked and chopped
1 package shredded non-fat cheese
6 flour tortillas
Enchilada sauce
Cook onion and zucchini in a small amount of water until soft.
Add chicken and some of the cheese to hold it together.
Put into tortillas. Place is Pam-sprayed dish. Cover with your favorite enchiladas sauce and some of the non-fat cheese.
Bake at 350 degrees F or until hot and bubbly.
Risa G., NJ: This one is good and HOT!!!:
VEGETARIAN CHILI WITH CHIPOTLE CHILIES
Source: Bon Appetit magazine, July 1993
From: Jack, TX - 07-27-97
Makes 8 servings
1 tablespoon olive oil
1 cup chopped carrot
1 cup chopped red bell pepper
1 cup chopped onion
3 cloves garlic, minced
1 tablespoon chili powder
2 teaspoons ground cumin
1 (28 oz) can plum tomatoes, with juices, chopped
1 (16 oz) can red kidney beans, rinsed and drained
1 (16 oz) can cannellini beans, rinsed and drained
1 (16 oz) can black beans beans, rinsed and drained
2 tablespoons chipotle chilies in adobo sauce*
Salt and pepper, to taste
Heat olive oil in heavy large saucepan over medium heat. Add carrot, bell pepper, onion and garlic and saute until vegetables are light golden, about 10 minutes.
Add chili powder and cumin and stir 2 minutes. Add tomatoes, red, white and black beans and chipotle chilies and bring mixture to boil. Reduce heat and simmer until vegetables are tender, stirring occasionally, about 30 minutes. Thin with water if mixture is too thick. Season chili to taste with salt and pepper.
Ladle into bowls and serve.
*Chipotle chilies are dried, smoked jalapenos that are sold canned in a red adobo sauce. Available at Latin American markets and some supermarkets.
HERSHEY'S REDUCED FAT BANANA NUT BREAD
Adapted from source: Hershey's
From: Vicki,La
Makes 2 loaves (32 servings)
1/2 cup fat-free dairy sour cream
2 teaspoons baking soda
1 1/2 cups sugar
1/4 cup (1/2 stick) margarine, softened
1/2 cup frozen egg substitute, thawed
3/4 teaspoon salt
3 cups all-purpose flour
1 cup mashed ripe banana (3 medium)
1 teaspoon vanilla extract
2 cups (one 12 oz. pkg.) HERSHEY'S Semi-Sweet Baking Chips (regular or reduced fat)
1/2 cup chopped nuts
Heat oven to 350 degrees F. Lightly spray two 9x5x3-inch loaf pans with non-stick vegetable cooking spray.
In small bowl, stir together sour cream and baking soda; set aside.
In large bowl, beat sugar and margarine on medium speed of electric mixer until well blended. Add egg substitute and salt; beat well. Gradually add flour to sugar mixture, beating until well blended. Add sour cream mixture, banana and vanilla; beat until smooth.
Fold in chips and nuts. Pour batter evenly into prepared pans.
Bake 45 to 55 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes. Remove from pans to wire rack. Cool completely before slicing.
Risa G., NJ: Kim, the drink is sooo easy. I put 1 cup of non-fat milk in a container, I add a drizzle of Hershey's syrup, 2 tablespoons of a chocolate drink mix I make up (but you can use any chocolate drink mix you have), 1/2 tsp. xanthum gum (for thickness) and 1 scoop of low fat or non fat ice cream or yogurt. I blend it all with my immersion blender and I pour it in a glass. yum!! Sometimes I add flavored syrups too.
VEGGIE LASAGNA
Source: Gorgeless
Makes 8 servings
This is one of the best lasagnas I've ever had - with or without meat. Plus it's soooo easy and it's practically fat-free!
3 or 4 zucchini, sliced
1 (8 oz) pkg mushrooms, sliced
1 cup chopped onion
2 cloves garlic, minced
1/4 cup water
1 (28 oz) can tomatoes, undrained and cut up
2 cans (6 oz each) tomato paste
2 tsp. sugar
2 tsp. Italian seasoning
2 tsp. salt
1/4 tsp. ground black pepper
1 (15 oz) container fat free cottage cheese
1 (10 oz) pkg. chopped spinach, thawed and drained
9 lasagna noodles, uncooked
2 cups fat-free shredded mozzarella
1/4 cup grated Parmesan cheese
Cook zucchini, mushrooms, onion and garlic over low heat in 1/4 cup water, covered.
When tender, add tomatoes, paste, sugar, Italian seasoning, salt and pepper. Bring to boil, then reduce heat and simmer 20 minutes.
In separate bowl, blend cottage cheese and spinach.
Put 3 noodles in 9x12-inch baking pan that has been coated with cooking spray, then layer sauce, cottage cheese mixture and mozzarella. Repeat.
Cover loosely with foil and bake at 375 degrees F for 25 minutes. Uncover and bake 20 more minutes. Let stand 10 minutes before serving.
ORANGE BLUEBERRY CAKE
Source: Sweet and Sugar Free by Karen E. Barkie
Makes 1 (13x9-inch) cake, 8-10 servings
3 large eggs
1/2 cup butter, softened
1 cup unsweetened orange juice
1/2 teaspoon orange extract
2 1/2 cups unbleached white flour
1 teaspoon baking soda
2 teaspoons baking powder
1 teaspoon ground cinnamon
3/4 teaspoon grated lemon rind
1 1/3 cups coconut flakes, divided use
1 cup fresh blueberries
Beat together eggs, butter, orange juice, and orange extract. Add flour, baking soda, baking powder, cinnamon, and grated lemon rind; beat well.
Stir in I cup coconut and blueberries. Spoon mixture into an oiled and floured 13x9-inch baking pan. Spread batter evenly in pan. Sprinkle the remaining 1/3 cup coconut over batter.
Bake at 350 degrees F for 20 to 25 minutes or until browned. Cool on a wire rack.
BETTE LASWELL'S CHICKEN AND RICE
Source: Matthew Laswell
Serves 4, plus leaves a little rice for the next day.
"Here's one my mother made when I was growing up. It wasn't until I got older that I realized how good it was for me. Enjoy."
1 1/2 cups brown rice, uncooked
2 1/2 cups water
4 bullion cubes
1/2 cup orange juice
4 boneless, skinless chicken breasts (though turkey should also work)
Apricot jelly
Salt and pepper, to taste
Preheat your over to 325 degrees F.
Spread rice in a baking dish.
Boil 2 1/2 cups water and dissolve bullion cubes in it. Stir in orange juice and pour over rice.
Salt and pepper chicken breasts to taste and place on top of the rice (they will be partially submerged. This is a good thing). Spoon apricot jelly over the chicken breasts to cover.
Cover the baking dish with foil and bake at 375 degrees F for 45 -50 minutes. Remove foil from the baking dish and bake another 15 minutes.
Recipe Swap - September 26, 1997
RECIPES IN THIS FILE:
After Step-Class Salad
Grape Salad
Mandarin Tuna Salad
Fat Free Salad Dressing Tips
Honey Mustard Vinaigrette
Basil Vinaigrette Dressing
Indian Dressing
Rice-A-Foni
Raspberry Vinaigrette Dressing
Pot Roasted Chicken
CREAM OF CORN SOUP
Company Taters
Sweet Revenge
Strawberry, Chocolate, and Cheese Parfait
Hershey's Low Fat Chocolate Brownies
Chocolate Cheesecake Mousse
Hershey's Chocolate Syrup Snack Cake
Hershey's Chocolate Frosting
Low Cal Enchiladas
Vegetarian Chili with Chipotle Chilies
Oven "Fried" Chicken
Hershey's Reduced Fat Banana Nut Bread
Risa's Low Fat Shake
Veggi Lasagna
Orange Blueberry Cake
Bette Laswell's Chicken and Rice
AFTER STEP-CLASS SALAD
Source: George McTyre
Makes 2 servings
" This is what we came up after step-class last night."
4 romaine lettuce leaves
2 cups fresh spinach leaves
1/2 red onion, chopped
2 Roma tomatoes, sliced
1 carrot, grated
6 mushrooms, sliced
8 chicken strips, from Church's Chicken
Fat free bottled Parmesan dressing
parmesean cheese
Wash and chop the greens. Mix with the other vegetables and dressing. Place 4 chicken strips on top. Sprinkle with Parmesan cheese.
GRAPE SALAD
Source: Karen Ravin
Makes 8-10 servings
"This is very simple and delicious. What I have found is that a people return for more than one serving and it keeps."
1 to 2 pounds Red grapes, sliced in half
1/2 bunch parsley, chopped
2 to 3 garlic cloves, minced fine
Rice vinegar, to taste
Mix sliced grapes, parsley, and garlic. Drizzle rice vinegar over all.
MANDARIN TUNA SALAD
Adapted from ource: jenny, 1994
"Serve on sandwiches or beds of lettuce for a real tuna salad treat!"
2 cans (6 ounces each) tuna, drained and flaked
1 (8 ounce) can mandarin oranges, drained
1/4 cup chopped nuts (pecans, walnuts, pistachios, almonds or your favorite nuts)
1/4 cup sour cream (regular or low fat)
1/4 cup mayonnaise (regular or low fat)
1 teaspoon celery seed
1 generous dash salt and lemon pepper
Mix together all ingredients; chill.
<FAT FREE SALAD DRESSINGS
Source: Tanya Heikkinen, 1994
"I'll give a few guidelines for creating your own FF salad dressings, then a couple of samples that have worked well for me. These recipes make dressing for two people. Dressing is very forgiving, and if it tastes odd, it is easy enough to fix." - Tanya Heikkinen
VINEGAR BASE:
I generally use balsamic vinegar as the base for salads when the rest of the meal is European-style. For Indian, Middle Eastern, and Asian meals, I use brown rice vinegar, which I get at the local ethnic-food store. Otherwise, you can use apple cider vinegar. I don't use white vinegar, since I like a little flavor with my acidic foods :-) Start with about 1/4 cup of vinegar.
HERB OR SPICE:
If you want to use an herb, fresh ones are the best. Otherwise, dried will do. I tend to use herbs and spices traditionally used in the style of cuisine I am preparing. Add a total of 1/2 to 1 tsp of herbs and spices.
SWEETENER:
This is entirely optional, it just adds another dimension to the dressing. Use a flavorful sweetener, like honey (I've never tried brown rice syrup or malt sweetener, they'd probably be great). Table sugar will add sweetness, but, like white vinegar, little flavor. Use about 1/2 tsp of sweetener.
MUSTARD:
This, again, is optional, but a nice touch. Don't use yellow mustard. Stoneground and Dijon mustards are tasty. Use sweet hot mustard in Asian-style dressings. Use about 1 tsp of prepared mustard.
WATER:
This will tone down the dressing a bit, if you like to dump a lot of dressing on your salad. I generally don't add water, but then I only dribble a little dressing over each bowl. The dressing is very flavor-saturated, so it actually will spread over two bowls of salad. Add about 1/4 cup of water if you want to use it.
HONEY MUSTARD VINAIGRETTE:
1/4 cup apple cider vinegar
1/2 tsp honey
1 tsp prepared stoneground mustard
Put all ingredients in a small bowl. Cream together until well blended.
BASIL VINAIGRETTE:
1/4 cup balsamic vinegar
1/4 tsp dried basil (or 1/2 tsp fresh)
1/4 tsp dried oregano (or 1/2 tsp fresh)
Put all ingredients in a small bowl, and stir. Let sit about 10 minutes.
INDIAN DRESSING:
1/4 cup orange juice
1/4 tsp ground coriander
1/4 tsp chopped fresh cilantro
1/2 tsp prepared sweet-hot mustard
Put all ingredients in a small bowl, and stir. Let sit about 10 minutes.
RICE-A -FONI
Source: Licorice 1, 1994
"My version of the popular boxed variety! My kids like it a lot better!"
1 small onion, chopped
2 cups broth (or water)
Handful uncooked broken spaghetti
1 cup uncooked white rice
1 tsp dried Italian herbs mix, or curry, or Mexican blend be creative!
1 tsp butter (you could omit this)
Salt and pepper, to taste
Saute onion in small amount of broth. Then add spaghetti and brown (about 2 minutes).
Mix in rice, broth, herbs and butter. Cover, reduce heat and simmer about 20 minutes or until liquid has been absorbed. Try not to open lid. Keep heat low, so rice won't burn.
RASPBERRY VINAIGRETTE DRESSING
Makes 1/2 cup
Source: Robyn Walton
1/2 cup raspberry vinegar
1 tbsp. Dijon style mustard
4 tsp. sugar
2 garlic cloves, finely chopped (2 tsp.)
2 tsp. Worcestershire sauce
1/4 tsp. each salt and pepper
Combine all the ingredients and mix well. Refrigerate in a container with a tight fitting lid. Will keep for months.
Risa G., NJ: Here is a good one from So Fat, Low Fat, No Fat:
POT ROASTED CHICKEN
Adapted from source: So Fat, Low Fat, No Fat by Betty Rohde
1 chicken, cut up and skinned (or use only breast, for less fat)
7 or 8 new potatoes, scrubbed
4 or 5 onions, peeled
4 medium carrots, peeled and cut into 3-inch pieces
1/2 cup dry white wine
1 (14 oz.) can low fat reduced sodium chicken broth
1 Tbsp. lemon juice
3 cloves garlic, chopped fine
1 tsp. oregano
1/2 tsp. thyme
1/4 tsp. ground black pepper
2 Tbsp. chopped fresh parsley
Preheat oven to 350 degrees F.
Arrange the chicken, potatoes, onions, carrots in a baking dish.
Mix the wine, broth and lemon juice. Pour over chicken and veggies. Sprinkle on garlic, oregano, thyme and pepper.
Bake uncovered 40-45 minutes or until chicken is fork tender. Turn veggies and chicken occasionally and baste with pan juices. (If juices evaporate too quickly, add more chicken broth.)
Transfer to serving platter, arranging veggies around chicken, and sprinkle with parsley.
CREAM OF CORN SOUP
Source: Barbara Brandt, 1994
Makes 4 servings
"This was exceptionally quick and easy and very delicious."
2 cups water, divided use
1 cup dry skim milk
2 tablespoons chopped chives or green onions
2 tablespoons flour
1 (12 oz.) can whole kernel corn
Salt and pepper, to taste
Combine 1 cup water, the dry milk, chives and flour in an electric blender and mix thoroughly. Add corn and blend until corn is chopped fine.
Pour soup into a heavy saucepan. Add remaining 1 cup water and heat slowly, stirring well. When soup comes to a boil, simmer for 1 to 2
minutes. Add salt and pepper to taste.
Risa G., NJ: Also from the same book. I tried this last week. Not bad.
COMPANY TATERS
Adapted from source: So Fat, Low Fat, No Fat by Betty Rohde
5 or 6 medium baking potatoes
2 cups fat free sour cream
1 tsp. cornstarch
3/4 cup chopped green onions
1 1/2 cups shredded fat-free cheddar cheese
1 1/2 tsp. salt
1 tsp. ground black pepper
Paprika
Preheat oven to 350 degrees F.
Boil the potatoes, jackets on, in water to cover, for 35 minutes or until tender. Cool. Peel and grate.*
In a medium bowl, combine the sour cream, cornstarch, green onions, cheddar cheese, salt and pepper. Mix well. Add the grated potatoes and spoon the mixture into a 13x9x2-inch baking dish.
Cover and refrigerate for 3-4 hours or overnight.
Bake for 40-50 minutes. Sprinkle with paprika and serve.
*I microwaved the potatoes until soft. I let them cool and then I sliced them julienned and mixed them with the sour cream mixture. This was a lot quicker and a lot less to do.
SWEET REVENGE
Source: Woman's Day magazine, December 1992
From: Risa G., NJ
FIRST INGREDIENTS:
2 cups flour
2/3 cup unsweetened cocoa powder
1 tsp baking soda
1 tsp ground cinnamon
1 tsp ground ginger
1 tsp ground allspice
1/4 tsp ground cloves
ADDED INGREDIENTS:
5 tbsp stick margarine, room temperature
1 cup brown sugar, packed
1/3 cup nonfat yogurt
2 large egg whites
1 tsp vanilla
1/2 cup white granulated sugar (for rolling)
Mix first ingredients in a bowl; set aside.
Cream together the remaining ingredients except for the white granulated sugar. Gradually add flour mixture. Blend well. Cover bowl and refrigerate for 2 hours.
WHEN READY TO BAKE:
Preheat oven to 375 degrees F.
Put the 1/2 cup white granulated sugar in a small bowl. Roll tablespoons full of dough into 1-inch balls. Roll balls in granulated sugar. Place on ungreased cookie sheets 1-inch apart.
Bake for 8-10 minutes or until set. Cool on wire rack.
Store airtight for up to 3 weeks.
Makes about 48 cookies
Per cookie: 80 calories, 1 3/4 g fat, 13 g carbohydrates. Each cookie = 19% calories from fat.
STRAWBERRY, CHOCOLATE, AND CHEESE PARFAITS
Source: Weight Watchers Quick Success Program Cookbook, 1980's
1 cup sliced strawberries
1 tbsp strawberry liqueur*
1/2 cup part-skim ricotta cheese
1 1/2 tsp granulated sugar
1 1/2 tsp heavy whipping cream
1/2 oz mini chocolate chips
In small mixing bowl combine strawberries and liqueur; set aside.
In separate small mixing bowl, using a fork, combine ricotta, sugar, and heavy cream; fold in chips.
Into each of 2 long-stemmed glasses or individual dessert dishes spoon half of the cheese mixture, then top each with half of the strawberry mixture. Serve immediately or cover and refrigerate until chilled.
*Raspberry or cherry liqueur may be substituted for the strawberry liqueur.
Makes 2 servings
Each serving provides: 1 Protein Exchange, 1/2 fruit Exchange; 90 Optional Calories
Per Serving: 189 Calories; 8g protein; 9g fat; 18g carbohydrate; 195
mg calcium; 84mg sodium; 24mg cholesterol; 1g dietary fiber.
HERSHEY'S LOW FAT CHOCOLATE BROWNIES
Adapted from source: Hershey's
From: Vicki,La - 09-26-97
Makes 36 brownies
3/4 cup Hershey's unsweetened Cocoa powder
1/2 teaspoon baking soda
2/3 cup lower fat (40% oil) margarine, melted, divided use
1/2 cup boiling water
2 cups sugar
3 egg whites
1 teaspoon vanilla extract
1 1/3 cups all-purpose flour
1/4 teaspoon salt
1 cup Hershey's Semi-Sweet Baking Chips (regular or reduced fat)
Heat oven to 350 degrees F. Spray a 13x9-inch baking pan with vegetable oil spray.
In a large bowl, stir together cocoa powder and baking soda; stir in 1/3 cup melted margarine. Add 1/2 cup boiling water; stir until mixture thickens.
Stir in sugar, egg whites, vanilla and remaining 1/3 cup melted margarine; stir until smooth. Add flour and salt; blend completely.
Stir in baking chips; pour into prepared pan.
Bake 30 to 35 minutes or until brownies begin to pull away from sides of pan. Cool completely in pan on wire rack, then cut into squares.
HERSHEY'S CHOCOLATE SYRUP SNACK CAKE
Adapted from source: Hershey's
From: Vicki,La
Makes 15 servings
1/2 cup (1 stick) 60% vegetable oil spread, softened
1 cup sugar
1 1/2 cups (one 16 oz. can) Hershey's Chocolate Syrup
3 eggs
1 cup all-purpose flour
1/4 cup Hershey's unsweetened cocoa powder
1 cup Hershey's Semi-Sweet Baking Chips (regular or reduced fat)
1/4 cup chopped nuts
Quick Vanilla Drizzle (recipe follows)
Heat oven to 350 degrees F. Spray a 13x9x2-inch baking pan with vegetable cooking spray.
In large bowl, beat vegetable oil spread and sugar on medium speed of electric mixer until well blended. Add chocolate syrup, eggs, flour and cocoa powder; beat well.
Pour batter into prepared pan. Sprinkle chips and nuts over top.
Bake 30 to 35 minutes or until cake springs back when touched gently in center. Cool completely in pan on wire rack.
Drizzle Quick Vanilla Drizzle over top of cooled cake.
QUICK VANILLA DRIZZLE
Makes about 1/4 cup drizzle
In small bowl, stir together:
1/2 cup powdered sugar
2 to 3 teaspoons fat free milk
HERSHEY'S CHOCOLATE FROSTING
Adapted from source: Hershey's
From: Vicki,La
1 cup Hershey's Semi-Sweet Baking Chips
1 cup powdered sugar
3 tablespoons milk
In small microwave-safe bowl, place chips. Microwave at HIGH (100%) for 45 seconds; stir until melted.
Gradually add powdered sugar and milk, beating with wire whisk. If necessary, microwave at HIGH additional 30 to 45 seconds or until mixture is smooth when beaten. Spread immediately.
LOW CAL ENCHILADAS
From: Berta, Ca
I had some flour tortillas, leftover chicken breasts, zucchini, non-fat cheese. I came up with the following recipe. I am a cook that never measures so it is hard for me to relate to people who measure everything.
1 medium onion, chopped fine
3 small zucchini, chopped fine
2 boneless, skinless chicken breasts, cooked and chopped
1 package shredded non-fat cheese
6 flour tortillas
Enchilada sauce
Cook onion and zucchini in a small amount of water until soft.
Add chicken and some of the cheese to hold it together.
Put into tortillas. Place is Pam-sprayed dish. Cover with your favorite enchiladas sauce and some of the non-fat cheese.
Bake at 350 degrees F or until hot and bubbly.
Risa G., NJ: This one is good and HOT!!!:
VEGETARIAN CHILI WITH CHIPOTLE CHILIES
Source: Bon Appetit magazine, July 1993
From: Jack, TX - 07-27-97
Makes 8 servings
1 tablespoon olive oil
1 cup chopped carrot
1 cup chopped red bell pepper
1 cup chopped onion
3 cloves garlic, minced
1 tablespoon chili powder
2 teaspoons ground cumin
1 (28 oz) can plum tomatoes, with juices, chopped
1 (16 oz) can red kidney beans, rinsed and drained
1 (16 oz) can cannellini beans, rinsed and drained
1 (16 oz) can black beans beans, rinsed and drained
2 tablespoons chipotle chilies in adobo sauce*
Salt and pepper, to taste
Heat olive oil in heavy large saucepan over medium heat. Add carrot, bell pepper, onion and garlic and saute until vegetables are light golden, about 10 minutes.
Add chili powder and cumin and stir 2 minutes. Add tomatoes, red, white and black beans and chipotle chilies and bring mixture to boil. Reduce heat and simmer until vegetables are tender, stirring occasionally, about 30 minutes. Thin with water if mixture is too thick. Season chili to taste with salt and pepper.
Ladle into bowls and serve.
*Chipotle chilies are dried, smoked jalapenos that are sold canned in a red adobo sauce. Available at Latin American markets and some supermarkets.
HERSHEY'S REDUCED FAT BANANA NUT BREAD
Adapted from source: Hershey's
From: Vicki,La
Makes 2 loaves (32 servings)
1/2 cup fat-free dairy sour cream
2 teaspoons baking soda
1 1/2 cups sugar
1/4 cup (1/2 stick) margarine, softened
1/2 cup frozen egg substitute, thawed
3/4 teaspoon salt
3 cups all-purpose flour
1 cup mashed ripe banana (3 medium)
1 teaspoon vanilla extract
2 cups (one 12 oz. pkg.) HERSHEY'S Semi-Sweet Baking Chips (regular or reduced fat)
1/2 cup chopped nuts
Heat oven to 350 degrees F. Lightly spray two 9x5x3-inch loaf pans with non-stick vegetable cooking spray.
In small bowl, stir together sour cream and baking soda; set aside.
In large bowl, beat sugar and margarine on medium speed of electric mixer until well blended. Add egg substitute and salt; beat well. Gradually add flour to sugar mixture, beating until well blended. Add sour cream mixture, banana and vanilla; beat until smooth.
Fold in chips and nuts. Pour batter evenly into prepared pans.
Bake 45 to 55 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes. Remove from pans to wire rack. Cool completely before slicing.
Risa G., NJ: Kim, the drink is sooo easy. I put 1 cup of non-fat milk in a container, I add a drizzle of Hershey's syrup, 2 tablespoons of a chocolate drink mix I make up (but you can use any chocolate drink mix you have), 1/2 tsp. xanthum gum (for thickness) and 1 scoop of low fat or non fat ice cream or yogurt. I blend it all with my immersion blender and I pour it in a glass. yum!! Sometimes I add flavored syrups too.
VEGGIE LASAGNA
Source: Gorgeless
Makes 8 servings
This is one of the best lasagnas I've ever had - with or without meat. Plus it's soooo easy and it's practically fat-free!
3 or 4 zucchini, sliced
1 (8 oz) pkg mushrooms, sliced
1 cup chopped onion
2 cloves garlic, minced
1/4 cup water
1 (28 oz) can tomatoes, undrained and cut up
2 cans (6 oz each) tomato paste
2 tsp. sugar
2 tsp. Italian seasoning
2 tsp. salt
1/4 tsp. ground black pepper
1 (15 oz) container fat free cottage cheese
1 (10 oz) pkg. chopped spinach, thawed and drained
9 lasagna noodles, uncooked
2 cups fat-free shredded mozzarella
1/4 cup grated Parmesan cheese
Cook zucchini, mushrooms, onion and garlic over low heat in 1/4 cup water, covered.
When tender, add tomatoes, paste, sugar, Italian seasoning, salt and pepper. Bring to boil, then reduce heat and simmer 20 minutes.
In separate bowl, blend cottage cheese and spinach.
Put 3 noodles in 9x12-inch baking pan that has been coated with cooking spray, then layer sauce, cottage cheese mixture and mozzarella. Repeat.
Cover loosely with foil and bake at 375 degrees F for 25 minutes. Uncover and bake 20 more minutes. Let stand 10 minutes before serving.
ORANGE BLUEBERRY CAKE
Source: Sweet and Sugar Free by Karen E. Barkie
Makes 1 (13x9-inch) cake, 8-10 servings
3 large eggs
1/2 cup butter, softened
1 cup unsweetened orange juice
1/2 teaspoon orange extract
2 1/2 cups unbleached white flour
1 teaspoon baking soda
2 teaspoons baking powder
1 teaspoon ground cinnamon
3/4 teaspoon grated lemon rind
1 1/3 cups coconut flakes, divided use
1 cup fresh blueberries
Beat together eggs, butter, orange juice, and orange extract. Add flour, baking soda, baking powder, cinnamon, and grated lemon rind; beat well.
Stir in I cup coconut and blueberries. Spoon mixture into an oiled and floured 13x9-inch baking pan. Spread batter evenly in pan. Sprinkle the remaining 1/3 cup coconut over batter.
Bake at 350 degrees F for 20 to 25 minutes or until browned. Cool on a wire rack.
BETTE LASWELL'S CHICKEN AND RICE
Source: Matthew Laswell
Serves 4, plus leaves a little rice for the next day.
"Here's one my mother made when I was growing up. It wasn't until I got older that I realized how good it was for me. Enjoy."
1 1/2 cups brown rice, uncooked
2 1/2 cups water
4 bullion cubes
1/2 cup orange juice
4 boneless, skinless chicken breasts (though turkey should also work)
Apricot jelly
Salt and pepper, to taste
Preheat your over to 325 degrees F.
Spread rice in a baking dish.
Boil 2 1/2 cups water and dissolve bullion cubes in it. Stir in orange juice and pour over rice.
Salt and pepper chicken breasts to taste and place on top of the rice (they will be partially submerged. This is a good thing). Spoon apricot jelly over the chicken breasts to cover.
Cover the baking dish with foil and bake at 375 degrees F for 45 -50 minutes. Remove foil from the baking dish and bake another 15 minutes.
MsgID: 009642
Shared by: Betsy at Recipelink.com
In reply to: Recipe: Assorted Recipes (5) - 09-26-97 Recipe S...
Board: Cooking Club at Recipelink.com
Shared by: Betsy at Recipelink.com
In reply to: Recipe: Assorted Recipes (5) - 09-26-97 Recipe S...
Board: Cooking Club at Recipelink.com
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