Recipe: Assorted Recipes (33) - 01-02-97 Recipe Swap (updated)
Recipe Collections33 ASSORTED RECIPES
Recipe Swap - January 2, 1997
RECIPES IN THIS FILE:
Zesty Pinto Bean Soup
Two Bean Chili
Not Yo' Mama's Red Beans and Rice
Tuna Steaks
Lentil-Nut Shepherd's Pie
Oprah's Potatoes
Cream Cheese Roll-Ups
Golden Gate Lasagna
Ozark Potato Cakes
White Chili
White Chili with Salsa Verde
Homemade Cream of Chicken Soup with Wild Rice
Split Pea Soup with Rye Croutons
Al and Tipper Gore's Oriental Chicken
Grilled Chicken Tostados
Ginger Chicken Pasta Salad
Pineapple Salsa with White Fish Fillets
A Great Salsa
Lentil Soup
Greek Shrimp Scampi
Wonderful Stuffed Potatoes
Chicken and Vegetable Casserole
Creamy Chicken Casserole
Low Fat Onion Dip
World's Best Low-Fat Low-Cal Lasagna
Low Calorie Saucy Cubed Steak
Chicken, Cuban Style
Uncooked Fresh Tomato Pasta Sauce
Southwest Chile Sauce
Matchstick Stir Fry with Sesame-Ginger Sauce
Caviar Frittata ala Risa
Low Fat Fried Potatoes
Swiss Chard and Black-Eyed Peas
ZESTY PINTO BEAN SOUP
Source: Cooking Light Magazine
Makes 6 servings
1/2 cup finely chopped green bell peppers
2 cans (15 1/2 oz each) pinto beans, undrained
1 (14 1/2 oz) can no-salt added whole tomatoes, undrained and chopped
1 (4 oz) can chopped green chiles
1/4 cup plus 2 tbsp. water
1 1/2 tsp. ground cumin
1/4 tsp. ground red pepper (cayenne)
1/4 cup plus 2 tbsp. thinly sliced green onions
Coat a saucepan with cooking spray; place over medium-high heat until hot. Add bell pepper; saute 2 minutes.
Remove from heat; add 1 can pinto beans and mash. Add remaining beans and remaining ingredients, except green onion; stir well. Bring to a boil; reduce heat, and simmer, uncovered, 10 minutes, stirring occasionally.
Ladle soup into bowls; top with onions.
TWO BEAN CHILI
Source: Low Cholesterol Gourmet by Lynn Fischer
From: Marita Perez
Makes 6 servings
" I got this recipe from watching her show so it is a bit different from
the recipe in her book." - Marita
1 (16 oz) can black beans, rinsed and drained
1 (16 oz) can navy beans, rinsed and drained
1 (16 oz) can corn, drained
1 cup chopped onion
1 cup chopped tomato
2 tbsp chopped chives
1/2 cup chopped scallions
Chopped fresh cilantro (to taste)
3 to 4 cups water
1/2 cup tomato paste
2 tbsp prepared mustard
1 tsp ground cumin
2 tbsp chili powder
1 tsp oregano
Spray pan with cooking spray and add a little water. Add beans, corn, onion, tomatoes, chives, scallions, and cilantro (you pick amount).
In a bowl mix water, tomato paste, mustard, cumin, chili powder, and oregano. Mix well. Add to bean mixture and mix well. Cook till done.
Note: You can also add a can of jalapenos.
NOT YO' MAMA'S RED BEANS AND RICE
Source: Chef Paul Prudhomme's Fork in the Road: A Different Direction in Cooking
Makes about 7 cups, enough for 6 main-dish servings
Red beans with rice is an old traditional New Orleans Monday supper dish. Monday used to be wash day, and the story goes that the beans could simmer while the laundry was being done.
When the wash was finished, so were the beans. In the past, in order to make the beans really good, the cook started off with a lot of oil. While this recipe eliminates the oil, it still is mouth-watering.
1 pound red kidney beans -- or other red beans
SEASONING MIX:
2 teaspoons salt
1 1/2 teaspoons onion powder
1 1/2 teaspoons dried basil
1 teaspoon garlic powder
1 teaspoon dry mustard
1/2 teaspoon black pepper
1/2 teaspoon white pepper
1/2 teaspoon dried oregano
1/2 teaspoon cayenne
3 cups chopped onion, divided
1 cup chopped green bell pepper
1/2 cup chopped celery
8 1/2 cups defatted chicken stock, divided
2 cups grape juice, divided
4 cups cooked long-grain white rice
Day 1: Add enough water to the red beans to cover them by 3 or 4 inches, and soak overnight in the refrigerator. As the beans absorb the water; they'll more than double in volume.
Day 2: Combine the seasoning mix ingredients in a small bowl. Drain the beans and set them aside. Preheat a heavy 5-quart pot, preferably non-stick, over high heat to 350 degrees, about 4 minutes. Add 2 cups of the onions, the bell peppers, and the celery, and 1 tablespoon of the seasoning mix.
Stir and cook until the vegetables start to turn brown, about 5 minutes. Add 1/2 cup of the stock, scrape the bottom of the pot to clear all the browned bits, and cook 3 minutes. Add the remaining 1 cup of onions, stir, and cook 5 minutes.
Add the drained beans, 5 cups of the stock, and the remaining seasoning mix. Stir and cook for 45 minutes, scraping the bottom of the pot occasionally to check for sticking. Add 1 cup grape juice and continue to cook for 25 minutes.
CAUTION: At this point, the starches in the beans start to break down and sticking will occur more often. It is therefore important to check and clear the bottom of the pan frequently.
Add the remaining stock and grape juice, turn the heat to medium, and cook until the beans are tender, and the liquid is thick and begins to look creamy, about 30 to 35 minutes. Serve over the rice.
TUNA STEAKS
From: Dawn/NYS
Makes 4 servings
1 3/4 lb. fresh tuna steaks
1 tbsp. olive oil
Freshly ground black pepper
1 red onion, sliced
4 small tomatoes, peeled
1/2 cup dry vermouth
1 tsp. crumbled dried basil
Preheat oven to 425 degrees F.
Rub the tuna steaks with the olive oil. Season lightly with pepper.
Saute the onion in the remaining oil in a skillet until it is limp. Add the chopped tomatoes and the vermouth. Cook briefly.
Put the tuna steaks in a shallow baking dish. Pour on the onion-tomato mixture.
Bake 12-15 minutes, depending on the thickness. Sprinkle with basil.
LENTIL-NUT SHEPHERD'S PIE
From: Dawn
Makes servings
1 1/2 cups (300 g) lentils
2 cloves garlic, minced or pressed
1 1/2 teaspoons each dried thyme and dried savory
1/2 teaspoon dried rubbed sage
5 1/2 cups (1.3 liters) vegetable broth
1/2 cup (65 g) chopped walnuts
2 cups (90 g) soft whole wheat bread crumbs
2 pounds (905 g) thin-skinned potatoes, peeled and cut into 2-inch (5-cm) chunks
1 cup (about 4 oz./115 g) shredded reduced-fat sharp Cheddar cheese
Sort through lentils, discarding any debris. Rinse lentils, drain, and place in a 3- to 4-quart (2.8- to 3.8-liter) pan. Add garlic, thyme, savory, sage, and 3 1/2 cups (830 ml) of the broth. Bring to a boil over high heat; then reduce heat, cover, and simmer until lentils are tender to bite (about 25 minutes). Remove from heat and stir in walnuts and bread crumbs.
While lentils are simmering, combine potatoes and remaining 2 cups (470 ml) broth in a 2- to 3-quart (1.9- to 2.8-liter) pan. Bring to a boil over high heat; then reduce heat, cover, and simmer until potatoes mash easily when pressed (15 to 20 minutes). Drain, reserving liquid. Leaving potatoes in pan, beat or mash them until smooth. Mix in 1/2 cup (120 ml) of the reserved liquid; then stir in cheese.
Stir remaining potato-cooking liquid into lentil mixture; spoon into a 9- by 13-inch (23- by 33-cm) baking pan. Drop potatoes in spoonfuls onto lentil mixture.
Bake in a 375 degrees F (190 degrees C) oven until potatoes are golden brown (about 35 minutes).
OPRAH'S POTATOES
From: Dawn
Nonstick cooking spray
Potatoes, cut into bite-size pieces
Grated Parmesan cheese
Italian seasoning
Pepper
Spray shallow baking dish with cooking spray. Spray potatoes lightly with cooking spray, stirring to coat; spread in dish.
Mix remaining ingredients (about 1/4 cup cheese to 1/4 teaspoon Italian seasoning and 1/8 teaspoon pepper). Sprinkle lightly over potatoes.
Bake at 375 degrees F about 45 minutes or until tender.
CREAM CHEESE ROLL-UPS
From: Cheri/ny
Makes about 30 servings
2 pkgs (8 oz each) lowfat cream cheese, softened
1/2 pkg powdered ranch dressing mix
1/2 cup red bell peppers, chopped
1/4 cup green onions, chopped
1/4 cup sliced black olives
1/4 cup sliced green olives
5 (10-inch) taco shells (soft)
Blend cream cheese and ranch dressing until smooth. Add vegetables and mix well.
Spread about 1/3 cup onto each shell, covering completely. Roll taco shell tightly and cover with plastic wrap. Chill for at least 2 hours.
Cut into 1/4-inch slices to serve.
GOLDEN GATE LASAGNA
Source: Recipe pamphlet: Cooking Beef for Singles and Doubles, California Beef Council, not dated
From: Cheri/ny
Makes 2-3 servings
1/2 pound lean ground beef
1 teaspoon garlic salt
1/2 onion, chopped
1/4 teaspoon pepper
1 teaspoon oregano
1/2 teaspoon basil
2 tablespoons chopped parsley
1 (8 ounce) can stewed tomatoes
1 (8 ounce) can tomato sauce
1/2 of a 10 ounce package wide lasagna noodles, uncooked
3/4 cup cottage cheese
3/4 cup shredded mozzarella cheese
Brown beef. Stir in garlic salt, onion, pepper, oregano, basil, parsley, stewed tomatoes and tomato sauce. Simmer 15 to 20 minutes.
Meanwhile cook noodles as package directs until tender, about 15 minutes. Drain.
Place 1/3 of noodles in 8-inch loaf pan. Layer with beef sauce, cottage cheese and mozzarella cheese. Repeat, making two more layers.
Bake in 375 degree F oven 20 minutes or until hot and bubbly.
NOTE: If prepared ahead and refrigerated before baking allow 10 more minutes oven time.
OZARK POTATO CAKES
From: Cheri/ny
2 lbs potatoes, peeled
Eggs, as needed
Salt and pepper, to taste
Chopped onion, to taste (optional)
1 heaping tablespoon flour
Oil (for frying)
Boil and mash potatoes. Put potatoes in a clean dishtowel (cotton or linen, not terry) and squeeze out the liquid.
Measure potatoes and add one egg to every 2 cups potatoes. Add salt and pepper and onion, if you like. Add a heaping tablespoon of flour.
Shape into patties and fry on both sides.
WHITE CHILI
From: CC/CA
3 pounds ground turkey
4 garlic cloves, minced
2 red onions, diced
3 ounces green chili peppers, diced
1 bunch celery, sliced
2 red bell peppers, diced
4 leeks, cleaned and diced
2 teaspoons oregano
1 cup flour
3 quarts chicken broth
2 tablespoons ground coriander
3 tablespoons chili powder
3 tablespoons ground cumin
2 teaspoons sugar
2 cans (1 pound each) cannellini beans, drained and rinsed
In a skillet, brown the ground turkey with the garlic and onions. Drain off the fat.
Place the turkey mixture in a stock pot over medium heat. Add the next 6 ingredients and stir until the flour is smooth-cooked.
Add the chicken broth and stir until the mixture is thickened.
Add the remaining ingredients and simmer for 1 hour.
WHITE CHILI WITH SALSA VERDE
Source: 1992 Pillsbury Bake-Off winner, Reta M. Smith of Libertyville, IL for Canned Vegetables, Canned or Dry Beans & Glass Jar Mushrooms category.
From: CC/CA
Makes 8 servings.
FOR THE SALSA VERDE:
2 cups coarsely chopped fresh tomatillos (or 2 cans 11 ounces each tomatillos, chopped, well drained)*
1/2 cup chopped onion
1/2 cup chopped fresh cilantro (or parsley)
1 pickled jalapeno pepper, chopped
1 garlic clove, minced
1/2 teaspoon lemon pepper
1/2 teaspoon dried oregano leaves
1/2 teaspoon adobo seasoning (or garlic powder)
2 to 3 tablespoons lime juice
FOR THE CHILI:
2 1/2 cups water
1 teaspoon lemon pepper
1 teaspoon cumin seeds
4 chicken breast halves (about 1 1/2 lbs total) remove skin, bone in
Olive oil nonstick cooking spray (or 1 teaspoon olive oil)
1 garlic clove, minced
1 cup chopped onions
2 (9 oz) packages frozen shoepeg white corn, thawed
2 (4 oz) cans diced green chiles, undrained
1 teaspoon ground cumin
2 to 3 tablespoons lime juice, to taste
2 cans (15 oz each) Great Northern beans, undrained
2/3 cup crushed tortilla chips
2/3 cup (1 1/2 oz) shredded reduced-fat Monterey jack cheese
TO MAKE THE SALSA:
Combine chopped tomatillos, onion, cilantro, jalapeno, garlic, lemon pepper, oregano, adobo seasoning and lime juice in medium bowl; mix well. Refrigerate 30 minutes to blend flavors.
TO MAKE THE CHILI:
In large saucepan, combine water, lemon pepper and cumin seed; bring to a boil. Add chicken. Reduce heat to low; cover and simmer 20 to
28 minutes or until chicken is fork tender and juices run clear.
Bone chicken. cut into 1-inch pieces. Return chicken to broth in saucepan.
Spray a medium skillet with non-stick cooking spray or lightly coat with olive oil. Heat over medium heat. Add 1 minced garlic clove; cook and stir 1-minute. Remove from pan; add to chicken mixture in saucepan.
Add 1 cup onions to skillet; cook and stir until tender. Remove from pan.
Add cooked onions, corn, chilies, ground cumin and 2 to 3 tablespoons lime juice to chicken mixture in saucepan. Bring to a boil. Add beans; cook until thoroughly heated.
TO SERVE:
Place 1 tablespoon each of tortilla chips and cheese in 8 individual soup bowls; ladle hot soup over cheese and chips. Serve with salsa verde.
*If you can't find fresh or canned tomatillos, substitute 2 cups
coarsely chopped green tomatoes.
HOMEMADE CREAM OF CHICKEN SOUP WITH WILD RICE
From: Cheri
Makes 8 servings
8 oz. uncooked wild rice (1 1/3 cups cooked)
1 (3 1/2 pound) frying chicken, cut up
7 cups water
12 oz. mushrooms, sliced
1 tbsp. cooking oil
1 cup chopped onion
1 cup chopped celery
1 chicken bouillon cube
3/4 tsp. ground white pepper
1/4 cup butter
3/4 cup all-purpose flour
4 cups milk
3/4 cup dry Sherry
Partially cook wild rice according to package directions for 30 minutes; drain off liquid and rinse thoroughly. Set partially cooked rice aside.
In a large saucepan, combine the chicken and 7 cups water. Bring to boiling, reduce heat, and simmer for 40 minutes or until the chicken is tender. Remove chicken from broth and let stand until cook enough to handle. Skim fat from broth. Strain and reserve broth. Remove chicken meat from bones. Cut into bite-size pieces.
In the same saucepan, cook celery and onion in hot oil for 4-5 minutes; add mushrooms and cover and cook for 5 to 10 minutes or until everything is tender, stirring now and then. Remove from heat.
Return broth to the saucepan. Add the partially cooked wild rice to the chicken broth mixture. Stir in the bouillon and white pepper. Bring to boiling. Reduce heat and simmer, uncovered, for 15 minutes.
In a large separate saucepan, melt the butter. Stir in flour until it all clings together and is smooth. Add the milk all at once and stir and cook until it's bubbly and thick. Add some hot broth mixture to the white sauce mixture and stir until smooth; return all to the broth mixture. Stir in the chicken pieces and the sherry. Heat through.
SPLIT PEA SOUP WITH RYE CROUTONS
Source: Eating Well Magazine, January/February 1997
From: Nancy/CA
2 teaspoons olive oil
2 carrots, diced
1 all-purpose potato, peeled and diced
1 sweet potato, peeled and diced
2 cloves garlic, minced
6 cups chicken or vegetable broth
1 cup dried green split peas, rinsed
4 slices turkey bacon
freshly ground black pepper, to taste
Rye Croutons (recipe follows)
In a large Dutch oven or large pot, heat oil over medium-high heat. Add carrots, onion, potato, sweet potato, and garlic; cook, stirring, until softened, about 3 minutes.
Add broth and split peas and bring to a boil. Reduce heat to low and simmer, partially covered, until vegetables are tender and peas have broken down, about 40 minutes. Season to taste with pepper.
Meanwhile, in a small skillet cook bacon over medium heat until crisp. transfer to a plate lined with paper towels.
Ladle soup into bowls and garnish with bacon and croutons.
RYE CROUTONS
1 tablespoon olive oil
1 clove garlic
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 tablespoon fresh dill (or 1 teaspoon dried)
3 slices rye bread, rusts removed, cut into 1/2-inch cubes.
Preheat oven to 350 degrees F.
In medium bowl, combine all ingredients for the croutons except bread cubes. Stir to blend. Add bread cubes and toss to coat. Spread on a baking sheet.
Bake croutons for 15 minutes, or until lightly browned and crisp.
AL AND TIPPER GORE'S ORIENTAL CHICKEN
From: BV/AR
6 boneless, skinless chicken breast halves
2 1/2 tbsp reduced-sodium soy sauce
1 1/2 tbsp water
2 tsp cornstarch
2 tbsp dry sherry
1 tsp sugar
1 tsp grated fresh ginger
1/2 tsp crushed red pepper
1/4 tsp salt
3 tsp peanut oil, divided use
2 medium green bell peppers, cut into 3/4-inch pieces
4 green onions, diagonally sliced into 1-inch lengths
1/3 cup walnut halves (optional)
Cut the chicken into 1-inch pieces and set aside.
Mix the soy sauce and 1 1/2 tablespoons water, then blend into the cornstarch; stir in the sherry, sugar, ginger, red pepper, and salt; set aside.
Preheat a wok or large skillet over high heat; add 2 teaspoons of peanut oil. Stir-fry the green peppers and onions for 2 minutes and remove. Add the walnuts and stir-fry for 1 to 2 minutes until golden brown. Remove and set aside.
Add the remaining 1 teaspoon oil and stir-fry half of the chicken for 2 minutes. Remove and stir-fry the remaining chicken. Return all the chicken to the wok and stir in the soy sauce mixture. Cook and stir until bubbly.
Stir in the vegetables and walnuts, if using; cover and cook for 1 minute.
*Leave out walnuts for less fat and calories.
GRILLED CHICKEN TOSTADOS
From: BV/AR
2 teaspoons Mexican Rub (recipe follows)
4 skinless, boneless chicken breast halves (about 5 ounces each)
4 burrito-size flour tortillas
1 cup shredded low fat cheese (4 ounces)
1 cup corn kernels (fresh, frozen, thawed or canned)
1 avocado, diced
1 cup diced tomato
1 cup chopped fresh cilantro
Sprinkle 1/4 teaspoon Mexican Rub over 1 side of each breast, then spread over surface with fingertips. Repeat with other side. Lightly coat both sides with cooking spray.
TO GRILL OR BROIL:
Grill 4- to 6-inches above hot coals 5 to 6 minutes, turning once, until opaque in middle or broil on broiler-pan rack 4- to 6-inches from heat source as directed. Cut chicken in 1/4-inch-thick slices; keep warm.
Put tortillas on grill or broiler-pan rack. Sprinkle each with 1/4 cup cheese and 1/4 cup corn. Grill or broil 1 minute or until cheese melts.
Top with chicken, then the cut-up avocado and tomato, and the chopped cilantro.
MEXICAN RUB
2 Tbsp hot Mexican chili powder
1 tsp ground cumin
1 tsp dried oregano
1 tsp garlic powder
1 tsp salt (or to taste)
1/4 tsp ground cloves (optional)
LOW FAT CORNBREAD
From: BV/AR
DRY INGREDIENTS:
1 1/2 cup yellow cornmeal
1/2 cup white or whole wheat flour
1 tablespoon baking powder
WET INGREDIENTS:
1 egg (or equivalent egg substitute)
1 cup fat free milk
1 (16 or 17 ounce) can creamed corn
1/4 cup chopped onion
1 (4 ounce) can Ortega chopped green chilies
1 teaspoon chopped jalapeno pepper
Mix dry ingredients together.
Mix wet ingredients together.
Stir wet ingredients into dry ingredients just to combine.
Place in an 8-inch square baking pan or muffin pan cups that have been coated with cooking spray.
Bake at 425 degrees F for 35-40 minutes for square pan or 15-20 minutes for muffins.
GINGER CHICKEN PASTA SALAD
Source: Janet Hill, Sacramento, California
From: Dawn
Makes 8 servings
FOR THE PASTA SALAD:
4 cups cooked cubed chicken or turkey
2 tart green apples, cored and cubed
8 oz. uncooked rotelle pasta
1 cup canned pineapple slices, cut into tidbits, drained
1/2 cup sliced celery
1/2 cup sliced almonds
1/2 cup seedless grapes, halved
1/4 cup finely sliced green onions
1/4 cup finely sliced red bell pepper strips
FOR THE HONEY LIME DRESSING:
3/4 cup classic mayonnaise
1/3 cup light sour cream
3 tbsp. lime juice
3 tbsp. honey
2 tsp. grated fresh ginger
1/2 tsp. grated lime peel
1 tbsp. poppy seeds
TO GARNISH:
Green leaf lettuce, avocado, kiwi slices, lime slices
Cook pasta according to package directions; drain.
In a large bowl, combine the cooked pasta with the remaining ingredients for the salad; set aside.
Whisk together the ingredients for the dressing. Add some of the dressing to the salad and toss to coat lightly. Cover and refrigerate the salad and remaining dressing until ready to serve.
TO SERVE:
Spoon salad over lettuce lined platter. Garnish with avocado, kiwi and lime twists. Add Honey Lime Dressing to taste.
PINEAPPLE SALSA WITH WHITE FISH FILLETS
From: BV/AR
Makes 4 servings
1/2 cup diced fresh pineapple
1/2 cup chopped tomato
1/4 cup chopped onion
1/4 cup chopped fresh cilantro or parsley
2 Tbsp. lemon juice
1 Tbsp. minced jalepeno pepper
Salt, to taste
1 1/4 pounds firm white fish fillets
For salsa, combine all ingredients, except salt and fish. Set aside.
Sprinkle both sides of fillets with salt and additional lemon juice. Lightly oil grill grid.
Grill fillets, on covered grill, over medium-hot briquettes for about 3 minutes per side. Fish is done when it flakes easily when tested with fork. Serve with salsa.
A GREAT SALSA
Goes well over baked chips or use to replace traditional sauce on a pizza. Also great with eggs.
2 fresh tomatoes, cored
1 onion, peeled
1 green bell pepper, stem and seeds removed
1 red bell pepper, stem and seeds removed
1 yellow bell pepper, stem and seeds removed
1 fresh jalapeno pepper (no seeds)
1 cup yellow corn kernels
1 cup cooked or canned black beans, rinsed and drained
3 Tbsp white wine (or water)
1 Tbsp brown sugar
Salt and pepper, to taste
Put tomatoes, onion and peppers in a food processor and chop to desired consistency or simple chop with a kitchen knife and place in a bowl.
Add remaining ingredients and stir well. Place in refrigerator to chill for 2 hours before serving.
LENTIL SOUP
From: Leslie WA
Makes 4-6 servings
1 (1 lb.) pkg. dry lentils
2 1/2 cups water
Bay leaf
1 tsp seasoning salt
2 onions, chopped
2 carrots chopped
1 stalk celery, diced
2 tbsp. butter
1 clove garlic, minced
1 cup canned tomatoes
2 tbsp chicken-style seasoning
1/2 tsp. dried oregano
Dash of thyme
Rinse lentils and place in a pan. Add 2 1/2 cups water, bay leaf and seasoning salt; boil slowly for 30-45 mintes or until lentils are tender. Remove and discard bay leaf.
Cook onions, carrots and celery in butter until onions are transparent. Add to lentils with remaining ingredients. Cook 15-20 minutes longer (add more water if needed for consistency).
GREEK SHRIMP SCAMPI
Source: The Moosewood Restaurant Cooks at Home
From: Pat, CT
"Serve the scampi on rice, couscous or orzo, with steamed broccoli or asparagus."
1/2 pound shrimp (thawed, if frozen)
2 garlic cloves, minced
2 tbsp olive oil
1 cup diced tomatoes
1/2 cup crumbled feta cheese
Juice of 1/2 lemon
2 tsp. chopped fresh dill (or 3/4 tsp. dried)
Dash of salt; ground black pepper
Shell and devein shrimp, if necessary. Rinse and set aside. Have all ingredients ready before beginning to saute.
Saute garlic briefly in oil, then add shrimp. Add tomatoes, feta, lemon juice and dill. Stir so shrimp cook on both sides. When shrimp are pink and tomatoes have made a sauce, it's ready.
Sprinkle with salt and pepper to taste and serve at once.
WONDERFUL STUFFED POTATOES
Source: National Heart, Lung and Blood Institute
From: CC/CA
4 baking potatoes
3/4 cup 1% lowfat cottage cheese
1/4 cup 1% lowfat milk, or fat free milk
2 tablespoons margarine
1 teaspoon dill weed
3/4 teaspoon herb seasoning
4 to 6 drops hot pepper sauce
2 teaspoons grated Parmesan cheese
Prick potatoes with fork. Bake at 425 degrees F. for 60 minutes or until fork is easily inserted.
Cut potatoes in half lengthwise. Carefully scoop out potato leaving about 1/2-inch of pulp inside shell.
Mash pulp in large bowl. Mix in by hand remaining ingredients except Parmesan cheese. Spoon mixture into potato shells. Sprinkle top with 1/4 teaspoon Parmesan cheese.
Place on baking sheet and return to oven. Bake 15-20 minutes or until tops are golden brown.
CHICKEN AND VEGETABLE CASSEROLE
From: vase
Makes 4 servings
2 boneless, skinless chicken breasts, halved
4 carrots, quartered
1 cup pearl onions
2 celery stalks, cut in large pieces
2 potatoes, peeled, quartered
1/4 cup chicken broth
1 (10 oz) can condensed cream of mushroom soup
1/2 cup fat free milk
1/4 tsp dried leaf thyme
1/8 tsp ground sage
1 bay leaf
Preheat oven to 350 degrees F.
Heat a medium size non stick skillet over low heat; spray lightly with vegetable spray. Add chicken and cook quickly until browned on both sides. Remove chicken to a medium size shallow casserole.
Add vegetables to casserole.
In a small bowl combine broth, soup milk, thyme, sage and bay leaf; pour over chicken and vegetables.
Bake, covered 1 hour or until vegetables and chicken are tender. Remove and discard bay leaf.
CREAMY CHICKEN CASSEROLE
Makes 6 servings
2 tbsp all-purpose flour
1 tbsp non-fat powdered milk
1 1/4 cup fat free milk
1/4 tsp salt
Ground black pepper, to taste
1/2 tsp dried leaf marjoram
1/2 tsp dried leaf thyme
1/2 cup celery, thinly sliced
1/2 cup sliced mushrooms
1 tbsp and 1 cup chicken broth, divided use
3 cups cooked rice
2 1/2 cups cubed cooked chicken
1 tbsp chopped fresh parsley
1/4 cup slivered almonds (optional)
Preheat oven to 350 degrees F.
In a medium saucepan, combine flour and powdered milk. Slowly add fat free milk, stirring to blend. Cook over medium heat until sauce thickens, stirring constantly. Add salt, pepper, marjoram and thyme, set aside.
In a large non-stick skillet over low heat, cook celery and mushrooms in 1 tablespoon broth until tender. Stir in rice, remaining 1 cup broth, chicken and sauce. Pour into a shallow casserole. Sprinkle with parsley and almonds, if using.
Bake, covered 35 minutes; remove lid and bake about 10 minutes longer or until bubbling. Serve immediately.
LOW FAT ONION DIP
1 cup low fat or fat free cottage cheese
1 tbsp lemon juice
1/2 cup low fat or fat free plain yogurt
1/4 cup chopped green onion
1 tsp salt
1 pinch ground black pepper
Optional additions*
In blender, process cottage cheese with lemon juice until blended. Add other ingredients. Process just until mixed. Refrigerate four hours, or overnight.
*Add onion soup mix, parsley, basil, artichoke, dill, shrimp, crab, or curry as desired.
WORLD'S BEST LOW-FAT LOW-CAL LASAGNA
Adapted from source: Linda Fields, Cyberealm BBS
Makes 20 servings
1 pkg uncooked lasagna noodles
2 lb turkey Italian sausage
2 lb low fat ricotta cheese
4 eggs (or egg substitute to equal 4 eggs)
1/2 cup low fat parmesan cheese
4 cups shredded low fat mozzarella cheese
3 tbsp dried parsley flakes
1 tbsp sugar (optional)
1 tsp honey
1 tsp salt
1 tbsp Italian seasoning
Ground black pepper, to taste
3 jars pasta sauce of your choice (8 cups total)
Additional sauce (for topping)
Additional mozzarella cheese (for topping)
Additional parmesan cheese, to taste (optional, for topping)
Heat sufficient water in a large saucepan to cook the lasagna noodles. Add the uncooked noodles to the boiling water, and boil about 10 minutes or until flexible but not fully cooked. Drain and cool completely.
In a large saute pan, saute turkey Italian sausage (remove from casings if in links) until completely cooked. Crumble, drain and set aside.
In a large mixing bowl, add ricotta cheese and mix in eggs whisking one at a time to blend well. Add 1/2 cup parmesan cheese, mozzarella cheese, parsley, sugar, honey, salt, Italian seasoning, pepper, and mix well.
Preheat oven to 400 degrees F.
In a very large (roasting pan size) baking pan, add 1/2 cup of the sauce to the bottom. Line the bottom with lasagna noodles; add 1/2 of the cheese mixture, and then add 1/2 of the sausage on top of the cheese. Add 1 to 1 1/2 cups of sauce over this layer, top with noodles and repeat process. When the final layer of noodles is added, top with sauce and additional mozzarella cheese and parmesan cheese, if desired.
Bake for 30 minutes covered, then uncover and bake for an additional 30 minutes or until cheese is bubbly (and the pan is sufficiently dripping to make a mess ;). Serve in 4x3-inch squares.
LOW CALORIE SAUCY CUBED STEAK
Makes 6 servings
1 1/2 lb beef cubed steak
1 (10 3/4 oz) can condensed cream of mushroom soup
1/3 cup plain low fat yogurt
1 tbsp dry white wine
1 (4 oz) can sliced mushrooms, drained
Paprika (to garnish)
Place meat in a microwave safe (12 x 7 1/2 x 2-inch) baking dish. Cover with clear plastic wrap; vent by leaving a small area unsealed at edge of dish. Microwabe cook on 100% (HIGH) for 6 to 8 minutes or until done, turning the meat and rearranging once. Let meat stand, covered, while preparing sauce.
For sauce, in a 2 cup microwave safe measure cup, stir the (undiluted) soup, yogurt, and wine. Stir in mushrooms. Cook, uncovered, for 3 to 4 minutes or until heated through, stirring once.
Transfer the meat to a serving platter. Pour the sauce over. Sprinkle with paprika, if desired.
CHICKEN, CUBAN STYLE
Source: The Meades, 1006
From: CarolB, Fl
Makes 4 servings
3 1/2 lbs chicken pieces
Freshly ground pepper, to taste
1 tablespoon olive oil
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 jalapeno pepper, chopped, remove seed
1 large clove garlic, minced
1 (15 oz) can black beans
1 medium tomato, chopped
1 tablespoon lemon juice
1 teaspoon ground cumin
Hot cooked rice (for serving)
Sprinkle chicken with pepper to taste. In a 12-inch skillet, saute chicken in olive oil about three minutes on each side; remove from pan.
To pan drippings, add onion, green pepper, jalapeno pepper and garlic. Cook 2 minutes, or until onions are softened.
Stir in black beans, tomato, lemon juice and cumin. Return chicken to pan; cover and simmer 20 minutes. Remove lid and continue to cook until chicken is done.
Serve with rice.
UNCOOKED FRESH TOMATO PASTA SAUCE
From: Nancy/CA
Makes 2 servings
Ripe tomatoes, peeled, seeded and chopped to equal 1 1/2 cups
1 small clove garlic, minced
1 tablespoon olive oil
1 tablespoon chopped fresh basil
1 tablespoon chopped fresh parsley
1 teaspoon white wine vinegar
Salt and pepper to taste
2 servings hot cooked pasta (for serving)
Combine all ingredients, except salt and pepper, in glass mixing bowl. Stir to blend; allow to sit at room temperature for 30 minutes.
Just before serving add salt and pepper to taste.
Serve over hot pasta.
RisaG., NJ: I got this one from a list I am on. I haven't tried it yet but it is right up my alley:
SOUTHWEST CHILE SAUCE
Makes about 1 cup
2 plum or Roma tomatoes
2 dried (3-inch) hot chile peppers, seeded
1 tsp. canola or olive oil
1 small onion, chopped
1 cup mushrooms, stems removed, coarsely chopped
2 cloves garlic, crushed
1/4 tsp. dried oregano
1 (14 1/2 oz.) can reduced-sodium chicken or vegetable broth
1 1/2 tsp. fresh lemon juice
Pinch of granulated sugar
Salt and freshly ground black pepper, to taste
Roast tomatoes in a heavy dry skillet over medium heat, turning until cooked for about 5-minutes. Transfer tomatoes to a cutting surface and cover with a kitchen towel to steam. When cooled, peal and chop coarsely.
Meanwhile, in the same skillet, toast chiles over medium heat until fragrant, about 20 to 30 seconds. Cut into several pieces and set aside.
Heat oil in a heavy medium saucepan over medium heat. Add onion and mushrooms and cook, stirring often, until tender (approximately 2 to 3 minutes). Add garlic and oregano and cook for 1 minute more. Add broth, tomatoes and chiles and bring mixture to a boil. Reduce heat and cover; simmer for 30-minutes.
Transfer sauce to blend or food processor and puree.
Pass sauce through a fine-meshed sieve and return to the saucepan. Heat thoroughly, stirring occasionally. Season with lemon juice, sugar, salt and pepper.
Prepared sauce will refrigerate for 2 days or freeze for up to 6 months.
RisaG., NJ: This is from friedas.com, a website for their specialty foods company. I haven't tried this one either. It sounds good and is fairly low fat:
MATCHSTICK STIR FRY WITH SESAME-GINGER SAUCE
Makes 3 to 4 main-dish servings.
FOR THE SAUCE:
1/2 cup chicken broth
2 tsp. sesame seed
2 tsp. shredded fresh ginger
1 tbsp. soy sauce
1/4 tsp. hot pepper sauce
1 tsp. cornstarch
FOR THE STIR FRY:
Vegetable oil or sesame oil for stir-frying
1 (8 oz.) package sugar snap peas, stringed if necessary
1 cup julienne-sliced Jicama
1 cup julienne-sliced carrots
1 cup julienne-sliced red, green or yellow bell pepper
1 lb. large shrimp, shelled and deveined
2 cloves garlic, minced
Hot cooked rice (for serving)
To prepare the sauce, in a small bowl stir together broth, sesame seed, ginger, soy sauce, pepper sauce, and cornstarch until well blended. Set aside.
In a large skillet or wok, heat 2 tablespoons oil. Stir-fry sugar snaps 2 minutes; remove from wok. Add more oil if necessary, stir fry jicama and carrots 3 minutes, remove from pan. Add more oil if needed; stir fry bell pepper with shrimp and garlic for 3 minutes or until shrimp turn pink and opaque.
Stir sauce again; pour into center of wok. Cook until mixture bubbles.
Add sugar snaps, jicama, and carrots back to pan. Cover and cook 2 minutes more or until heated through.
Serve with hot cooked rice.
RisaG., NJ (10:06:11 pm) : I just created this one the other morning. It is really tasty and a good use for leftover caviar (cheap is what we used and it was really good):
CAVIAR FRITTATA ALA RISA
1 small jar salmon roe caviar or flying fish roe
2 oz. soft whipped fat free or low fat cream cheese
2 Tbsp. fat free or low fat sour cream
Egg substitute - enough for 4 eggs (1 cup)
Spray a nonstick pan with PAM or other such spray. Heat pan over medium high heat. Whisk together the egg substitute, the cream cheese and the sour cream. When pan is hot, pour batter into pan and cook until browned on the bottom. Put a plate on the top and flip the eggs onto it. Then slide the eggs back in the pan and cook until brown on the other side.
Cut into 4 wedges and serve with a dollop of fat free sour cream on top and a dollop of leftover caviar.
This is sooo delicious. It tastes sinful and if you use nonfat products for the dairy, there is 2 grams of fat per serving. Yummy!!
LOW FAT FRIED POTATOES
From: Nancy/CA
Something really simple to do with red potatoes or Yukon Gold potatoes that taste like the "real stuff":
Scrub potatoes and cut lengthwise into quarters.
Put 2 teaspoons light flavored olive oil into a nonstick skillet over medium-low heat. Put potato quarters into skillet. Snip fresh rosemary over potatoes. Place lid on skillet and continue to cook slowly until potato is brown and crisp, turn to brown and crisp each side. When done, sprinkle with a bit of salt and pepper.
Everyone loves these potatoes. They are like real fried potatoes, but they take longer to cook because you use a lower temperature.
Nancy/CA: This recipe may sound a bit strange, but it really does taste pretty good.
SWISS CHARD AND BLACK-EYED PEAS
From: Nancy/CA
"This recipe may sound a bit strange, but it really does taste pretty good."
1 1/2 pound Swiss chard (1 bunch from the store)
1 (14 1/2 oz) can chopped tomatoes
3 large cloves garlic, minced
1/2 cup white wine
1 tablespoon brown sugar
1 teaspoon mustard seeds
1 (14 oz) can black-eyed peas, rinsed and drained
2 teaspoons fresh lime juice
Pinch of ground red pepper (optional)
Wash and drain chard. Cut off stalks and cut into 1-inch pieces; set aside. Chop leaves and set aside.
Simmer tomatoes, garlic, wine, brown sugar, mustard seeds and chopped chard stalks in covered saucepan for 20 minutes.
After 20 minutes of cooking, add black-eyed peas and chopped chard leaves. Cover and cook about 10 minutes, or until chard is wilted and tender.
Add lime juice and ground red pepper just before serving.
Recipe Swap - January 2, 1997
RECIPES IN THIS FILE:
Zesty Pinto Bean Soup
Two Bean Chili
Not Yo' Mama's Red Beans and Rice
Tuna Steaks
Lentil-Nut Shepherd's Pie
Oprah's Potatoes
Cream Cheese Roll-Ups
Golden Gate Lasagna
Ozark Potato Cakes
White Chili
White Chili with Salsa Verde
Homemade Cream of Chicken Soup with Wild Rice
Split Pea Soup with Rye Croutons
Al and Tipper Gore's Oriental Chicken
Grilled Chicken Tostados
Ginger Chicken Pasta Salad
Pineapple Salsa with White Fish Fillets
A Great Salsa
Lentil Soup
Greek Shrimp Scampi
Wonderful Stuffed Potatoes
Chicken and Vegetable Casserole
Creamy Chicken Casserole
Low Fat Onion Dip
World's Best Low-Fat Low-Cal Lasagna
Low Calorie Saucy Cubed Steak
Chicken, Cuban Style
Uncooked Fresh Tomato Pasta Sauce
Southwest Chile Sauce
Matchstick Stir Fry with Sesame-Ginger Sauce
Caviar Frittata ala Risa
Low Fat Fried Potatoes
Swiss Chard and Black-Eyed Peas
ZESTY PINTO BEAN SOUP
Source: Cooking Light Magazine
Makes 6 servings
1/2 cup finely chopped green bell peppers
2 cans (15 1/2 oz each) pinto beans, undrained
1 (14 1/2 oz) can no-salt added whole tomatoes, undrained and chopped
1 (4 oz) can chopped green chiles
1/4 cup plus 2 tbsp. water
1 1/2 tsp. ground cumin
1/4 tsp. ground red pepper (cayenne)
1/4 cup plus 2 tbsp. thinly sliced green onions
Coat a saucepan with cooking spray; place over medium-high heat until hot. Add bell pepper; saute 2 minutes.
Remove from heat; add 1 can pinto beans and mash. Add remaining beans and remaining ingredients, except green onion; stir well. Bring to a boil; reduce heat, and simmer, uncovered, 10 minutes, stirring occasionally.
Ladle soup into bowls; top with onions.
TWO BEAN CHILI
Source: Low Cholesterol Gourmet by Lynn Fischer
From: Marita Perez
Makes 6 servings
" I got this recipe from watching her show so it is a bit different from
the recipe in her book." - Marita
1 (16 oz) can black beans, rinsed and drained
1 (16 oz) can navy beans, rinsed and drained
1 (16 oz) can corn, drained
1 cup chopped onion
1 cup chopped tomato
2 tbsp chopped chives
1/2 cup chopped scallions
Chopped fresh cilantro (to taste)
3 to 4 cups water
1/2 cup tomato paste
2 tbsp prepared mustard
1 tsp ground cumin
2 tbsp chili powder
1 tsp oregano
Spray pan with cooking spray and add a little water. Add beans, corn, onion, tomatoes, chives, scallions, and cilantro (you pick amount).
In a bowl mix water, tomato paste, mustard, cumin, chili powder, and oregano. Mix well. Add to bean mixture and mix well. Cook till done.
Note: You can also add a can of jalapenos.
NOT YO' MAMA'S RED BEANS AND RICE
Source: Chef Paul Prudhomme's Fork in the Road: A Different Direction in Cooking
Makes about 7 cups, enough for 6 main-dish servings
Red beans with rice is an old traditional New Orleans Monday supper dish. Monday used to be wash day, and the story goes that the beans could simmer while the laundry was being done.
When the wash was finished, so were the beans. In the past, in order to make the beans really good, the cook started off with a lot of oil. While this recipe eliminates the oil, it still is mouth-watering.
1 pound red kidney beans -- or other red beans
SEASONING MIX:
2 teaspoons salt
1 1/2 teaspoons onion powder
1 1/2 teaspoons dried basil
1 teaspoon garlic powder
1 teaspoon dry mustard
1/2 teaspoon black pepper
1/2 teaspoon white pepper
1/2 teaspoon dried oregano
1/2 teaspoon cayenne
3 cups chopped onion, divided
1 cup chopped green bell pepper
1/2 cup chopped celery
8 1/2 cups defatted chicken stock, divided
2 cups grape juice, divided
4 cups cooked long-grain white rice
Day 1: Add enough water to the red beans to cover them by 3 or 4 inches, and soak overnight in the refrigerator. As the beans absorb the water; they'll more than double in volume.
Day 2: Combine the seasoning mix ingredients in a small bowl. Drain the beans and set them aside. Preheat a heavy 5-quart pot, preferably non-stick, over high heat to 350 degrees, about 4 minutes. Add 2 cups of the onions, the bell peppers, and the celery, and 1 tablespoon of the seasoning mix.
Stir and cook until the vegetables start to turn brown, about 5 minutes. Add 1/2 cup of the stock, scrape the bottom of the pot to clear all the browned bits, and cook 3 minutes. Add the remaining 1 cup of onions, stir, and cook 5 minutes.
Add the drained beans, 5 cups of the stock, and the remaining seasoning mix. Stir and cook for 45 minutes, scraping the bottom of the pot occasionally to check for sticking. Add 1 cup grape juice and continue to cook for 25 minutes.
CAUTION: At this point, the starches in the beans start to break down and sticking will occur more often. It is therefore important to check and clear the bottom of the pan frequently.
Add the remaining stock and grape juice, turn the heat to medium, and cook until the beans are tender, and the liquid is thick and begins to look creamy, about 30 to 35 minutes. Serve over the rice.
TUNA STEAKS
From: Dawn/NYS
Makes 4 servings
1 3/4 lb. fresh tuna steaks
1 tbsp. olive oil
Freshly ground black pepper
1 red onion, sliced
4 small tomatoes, peeled
1/2 cup dry vermouth
1 tsp. crumbled dried basil
Preheat oven to 425 degrees F.
Rub the tuna steaks with the olive oil. Season lightly with pepper.
Saute the onion in the remaining oil in a skillet until it is limp. Add the chopped tomatoes and the vermouth. Cook briefly.
Put the tuna steaks in a shallow baking dish. Pour on the onion-tomato mixture.
Bake 12-15 minutes, depending on the thickness. Sprinkle with basil.
LENTIL-NUT SHEPHERD'S PIE
From: Dawn
Makes servings
1 1/2 cups (300 g) lentils
2 cloves garlic, minced or pressed
1 1/2 teaspoons each dried thyme and dried savory
1/2 teaspoon dried rubbed sage
5 1/2 cups (1.3 liters) vegetable broth
1/2 cup (65 g) chopped walnuts
2 cups (90 g) soft whole wheat bread crumbs
2 pounds (905 g) thin-skinned potatoes, peeled and cut into 2-inch (5-cm) chunks
1 cup (about 4 oz./115 g) shredded reduced-fat sharp Cheddar cheese
Sort through lentils, discarding any debris. Rinse lentils, drain, and place in a 3- to 4-quart (2.8- to 3.8-liter) pan. Add garlic, thyme, savory, sage, and 3 1/2 cups (830 ml) of the broth. Bring to a boil over high heat; then reduce heat, cover, and simmer until lentils are tender to bite (about 25 minutes). Remove from heat and stir in walnuts and bread crumbs.
While lentils are simmering, combine potatoes and remaining 2 cups (470 ml) broth in a 2- to 3-quart (1.9- to 2.8-liter) pan. Bring to a boil over high heat; then reduce heat, cover, and simmer until potatoes mash easily when pressed (15 to 20 minutes). Drain, reserving liquid. Leaving potatoes in pan, beat or mash them until smooth. Mix in 1/2 cup (120 ml) of the reserved liquid; then stir in cheese.
Stir remaining potato-cooking liquid into lentil mixture; spoon into a 9- by 13-inch (23- by 33-cm) baking pan. Drop potatoes in spoonfuls onto lentil mixture.
Bake in a 375 degrees F (190 degrees C) oven until potatoes are golden brown (about 35 minutes).
OPRAH'S POTATOES
From: Dawn
Nonstick cooking spray
Potatoes, cut into bite-size pieces
Grated Parmesan cheese
Italian seasoning
Pepper
Spray shallow baking dish with cooking spray. Spray potatoes lightly with cooking spray, stirring to coat; spread in dish.
Mix remaining ingredients (about 1/4 cup cheese to 1/4 teaspoon Italian seasoning and 1/8 teaspoon pepper). Sprinkle lightly over potatoes.
Bake at 375 degrees F about 45 minutes or until tender.
CREAM CHEESE ROLL-UPS
From: Cheri/ny
Makes about 30 servings
2 pkgs (8 oz each) lowfat cream cheese, softened
1/2 pkg powdered ranch dressing mix
1/2 cup red bell peppers, chopped
1/4 cup green onions, chopped
1/4 cup sliced black olives
1/4 cup sliced green olives
5 (10-inch) taco shells (soft)
Blend cream cheese and ranch dressing until smooth. Add vegetables and mix well.
Spread about 1/3 cup onto each shell, covering completely. Roll taco shell tightly and cover with plastic wrap. Chill for at least 2 hours.
Cut into 1/4-inch slices to serve.
GOLDEN GATE LASAGNA
Source: Recipe pamphlet: Cooking Beef for Singles and Doubles, California Beef Council, not dated
From: Cheri/ny
Makes 2-3 servings
1/2 pound lean ground beef
1 teaspoon garlic salt
1/2 onion, chopped
1/4 teaspoon pepper
1 teaspoon oregano
1/2 teaspoon basil
2 tablespoons chopped parsley
1 (8 ounce) can stewed tomatoes
1 (8 ounce) can tomato sauce
1/2 of a 10 ounce package wide lasagna noodles, uncooked
3/4 cup cottage cheese
3/4 cup shredded mozzarella cheese
Brown beef. Stir in garlic salt, onion, pepper, oregano, basil, parsley, stewed tomatoes and tomato sauce. Simmer 15 to 20 minutes.
Meanwhile cook noodles as package directs until tender, about 15 minutes. Drain.
Place 1/3 of noodles in 8-inch loaf pan. Layer with beef sauce, cottage cheese and mozzarella cheese. Repeat, making two more layers.
Bake in 375 degree F oven 20 minutes or until hot and bubbly.
NOTE: If prepared ahead and refrigerated before baking allow 10 more minutes oven time.
OZARK POTATO CAKES
From: Cheri/ny
2 lbs potatoes, peeled
Eggs, as needed
Salt and pepper, to taste
Chopped onion, to taste (optional)
1 heaping tablespoon flour
Oil (for frying)
Boil and mash potatoes. Put potatoes in a clean dishtowel (cotton or linen, not terry) and squeeze out the liquid.
Measure potatoes and add one egg to every 2 cups potatoes. Add salt and pepper and onion, if you like. Add a heaping tablespoon of flour.
Shape into patties and fry on both sides.
WHITE CHILI
From: CC/CA
3 pounds ground turkey
4 garlic cloves, minced
2 red onions, diced
3 ounces green chili peppers, diced
1 bunch celery, sliced
2 red bell peppers, diced
4 leeks, cleaned and diced
2 teaspoons oregano
1 cup flour
3 quarts chicken broth
2 tablespoons ground coriander
3 tablespoons chili powder
3 tablespoons ground cumin
2 teaspoons sugar
2 cans (1 pound each) cannellini beans, drained and rinsed
In a skillet, brown the ground turkey with the garlic and onions. Drain off the fat.
Place the turkey mixture in a stock pot over medium heat. Add the next 6 ingredients and stir until the flour is smooth-cooked.
Add the chicken broth and stir until the mixture is thickened.
Add the remaining ingredients and simmer for 1 hour.
WHITE CHILI WITH SALSA VERDE
Source: 1992 Pillsbury Bake-Off winner, Reta M. Smith of Libertyville, IL for Canned Vegetables, Canned or Dry Beans & Glass Jar Mushrooms category.
From: CC/CA
Makes 8 servings.
FOR THE SALSA VERDE:
2 cups coarsely chopped fresh tomatillos (or 2 cans 11 ounces each tomatillos, chopped, well drained)*
1/2 cup chopped onion
1/2 cup chopped fresh cilantro (or parsley)
1 pickled jalapeno pepper, chopped
1 garlic clove, minced
1/2 teaspoon lemon pepper
1/2 teaspoon dried oregano leaves
1/2 teaspoon adobo seasoning (or garlic powder)
2 to 3 tablespoons lime juice
FOR THE CHILI:
2 1/2 cups water
1 teaspoon lemon pepper
1 teaspoon cumin seeds
4 chicken breast halves (about 1 1/2 lbs total) remove skin, bone in
Olive oil nonstick cooking spray (or 1 teaspoon olive oil)
1 garlic clove, minced
1 cup chopped onions
2 (9 oz) packages frozen shoepeg white corn, thawed
2 (4 oz) cans diced green chiles, undrained
1 teaspoon ground cumin
2 to 3 tablespoons lime juice, to taste
2 cans (15 oz each) Great Northern beans, undrained
2/3 cup crushed tortilla chips
2/3 cup (1 1/2 oz) shredded reduced-fat Monterey jack cheese
TO MAKE THE SALSA:
Combine chopped tomatillos, onion, cilantro, jalapeno, garlic, lemon pepper, oregano, adobo seasoning and lime juice in medium bowl; mix well. Refrigerate 30 minutes to blend flavors.
TO MAKE THE CHILI:
In large saucepan, combine water, lemon pepper and cumin seed; bring to a boil. Add chicken. Reduce heat to low; cover and simmer 20 to
28 minutes or until chicken is fork tender and juices run clear.
Bone chicken. cut into 1-inch pieces. Return chicken to broth in saucepan.
Spray a medium skillet with non-stick cooking spray or lightly coat with olive oil. Heat over medium heat. Add 1 minced garlic clove; cook and stir 1-minute. Remove from pan; add to chicken mixture in saucepan.
Add 1 cup onions to skillet; cook and stir until tender. Remove from pan.
Add cooked onions, corn, chilies, ground cumin and 2 to 3 tablespoons lime juice to chicken mixture in saucepan. Bring to a boil. Add beans; cook until thoroughly heated.
TO SERVE:
Place 1 tablespoon each of tortilla chips and cheese in 8 individual soup bowls; ladle hot soup over cheese and chips. Serve with salsa verde.
*If you can't find fresh or canned tomatillos, substitute 2 cups
coarsely chopped green tomatoes.
HOMEMADE CREAM OF CHICKEN SOUP WITH WILD RICE
From: Cheri
Makes 8 servings
8 oz. uncooked wild rice (1 1/3 cups cooked)
1 (3 1/2 pound) frying chicken, cut up
7 cups water
12 oz. mushrooms, sliced
1 tbsp. cooking oil
1 cup chopped onion
1 cup chopped celery
1 chicken bouillon cube
3/4 tsp. ground white pepper
1/4 cup butter
3/4 cup all-purpose flour
4 cups milk
3/4 cup dry Sherry
Partially cook wild rice according to package directions for 30 minutes; drain off liquid and rinse thoroughly. Set partially cooked rice aside.
In a large saucepan, combine the chicken and 7 cups water. Bring to boiling, reduce heat, and simmer for 40 minutes or until the chicken is tender. Remove chicken from broth and let stand until cook enough to handle. Skim fat from broth. Strain and reserve broth. Remove chicken meat from bones. Cut into bite-size pieces.
In the same saucepan, cook celery and onion in hot oil for 4-5 minutes; add mushrooms and cover and cook for 5 to 10 minutes or until everything is tender, stirring now and then. Remove from heat.
Return broth to the saucepan. Add the partially cooked wild rice to the chicken broth mixture. Stir in the bouillon and white pepper. Bring to boiling. Reduce heat and simmer, uncovered, for 15 minutes.
In a large separate saucepan, melt the butter. Stir in flour until it all clings together and is smooth. Add the milk all at once and stir and cook until it's bubbly and thick. Add some hot broth mixture to the white sauce mixture and stir until smooth; return all to the broth mixture. Stir in the chicken pieces and the sherry. Heat through.
SPLIT PEA SOUP WITH RYE CROUTONS
Source: Eating Well Magazine, January/February 1997
From: Nancy/CA
2 teaspoons olive oil
2 carrots, diced
1 all-purpose potato, peeled and diced
1 sweet potato, peeled and diced
2 cloves garlic, minced
6 cups chicken or vegetable broth
1 cup dried green split peas, rinsed
4 slices turkey bacon
freshly ground black pepper, to taste
Rye Croutons (recipe follows)
In a large Dutch oven or large pot, heat oil over medium-high heat. Add carrots, onion, potato, sweet potato, and garlic; cook, stirring, until softened, about 3 minutes.
Add broth and split peas and bring to a boil. Reduce heat to low and simmer, partially covered, until vegetables are tender and peas have broken down, about 40 minutes. Season to taste with pepper.
Meanwhile, in a small skillet cook bacon over medium heat until crisp. transfer to a plate lined with paper towels.
Ladle soup into bowls and garnish with bacon and croutons.
RYE CROUTONS
1 tablespoon olive oil
1 clove garlic
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 tablespoon fresh dill (or 1 teaspoon dried)
3 slices rye bread, rusts removed, cut into 1/2-inch cubes.
Preheat oven to 350 degrees F.
In medium bowl, combine all ingredients for the croutons except bread cubes. Stir to blend. Add bread cubes and toss to coat. Spread on a baking sheet.
Bake croutons for 15 minutes, or until lightly browned and crisp.
AL AND TIPPER GORE'S ORIENTAL CHICKEN
From: BV/AR
6 boneless, skinless chicken breast halves
2 1/2 tbsp reduced-sodium soy sauce
1 1/2 tbsp water
2 tsp cornstarch
2 tbsp dry sherry
1 tsp sugar
1 tsp grated fresh ginger
1/2 tsp crushed red pepper
1/4 tsp salt
3 tsp peanut oil, divided use
2 medium green bell peppers, cut into 3/4-inch pieces
4 green onions, diagonally sliced into 1-inch lengths
1/3 cup walnut halves (optional)
Cut the chicken into 1-inch pieces and set aside.
Mix the soy sauce and 1 1/2 tablespoons water, then blend into the cornstarch; stir in the sherry, sugar, ginger, red pepper, and salt; set aside.
Preheat a wok or large skillet over high heat; add 2 teaspoons of peanut oil. Stir-fry the green peppers and onions for 2 minutes and remove. Add the walnuts and stir-fry for 1 to 2 minutes until golden brown. Remove and set aside.
Add the remaining 1 teaspoon oil and stir-fry half of the chicken for 2 minutes. Remove and stir-fry the remaining chicken. Return all the chicken to the wok and stir in the soy sauce mixture. Cook and stir until bubbly.
Stir in the vegetables and walnuts, if using; cover and cook for 1 minute.
*Leave out walnuts for less fat and calories.
GRILLED CHICKEN TOSTADOS
From: BV/AR
2 teaspoons Mexican Rub (recipe follows)
4 skinless, boneless chicken breast halves (about 5 ounces each)
4 burrito-size flour tortillas
1 cup shredded low fat cheese (4 ounces)
1 cup corn kernels (fresh, frozen, thawed or canned)
1 avocado, diced
1 cup diced tomato
1 cup chopped fresh cilantro
Sprinkle 1/4 teaspoon Mexican Rub over 1 side of each breast, then spread over surface with fingertips. Repeat with other side. Lightly coat both sides with cooking spray.
TO GRILL OR BROIL:
Grill 4- to 6-inches above hot coals 5 to 6 minutes, turning once, until opaque in middle or broil on broiler-pan rack 4- to 6-inches from heat source as directed. Cut chicken in 1/4-inch-thick slices; keep warm.
Put tortillas on grill or broiler-pan rack. Sprinkle each with 1/4 cup cheese and 1/4 cup corn. Grill or broil 1 minute or until cheese melts.
Top with chicken, then the cut-up avocado and tomato, and the chopped cilantro.
MEXICAN RUB
2 Tbsp hot Mexican chili powder
1 tsp ground cumin
1 tsp dried oregano
1 tsp garlic powder
1 tsp salt (or to taste)
1/4 tsp ground cloves (optional)
LOW FAT CORNBREAD
From: BV/AR
DRY INGREDIENTS:
1 1/2 cup yellow cornmeal
1/2 cup white or whole wheat flour
1 tablespoon baking powder
WET INGREDIENTS:
1 egg (or equivalent egg substitute)
1 cup fat free milk
1 (16 or 17 ounce) can creamed corn
1/4 cup chopped onion
1 (4 ounce) can Ortega chopped green chilies
1 teaspoon chopped jalapeno pepper
Mix dry ingredients together.
Mix wet ingredients together.
Stir wet ingredients into dry ingredients just to combine.
Place in an 8-inch square baking pan or muffin pan cups that have been coated with cooking spray.
Bake at 425 degrees F for 35-40 minutes for square pan or 15-20 minutes for muffins.
GINGER CHICKEN PASTA SALAD
Source: Janet Hill, Sacramento, California
From: Dawn
Makes 8 servings
FOR THE PASTA SALAD:
4 cups cooked cubed chicken or turkey
2 tart green apples, cored and cubed
8 oz. uncooked rotelle pasta
1 cup canned pineapple slices, cut into tidbits, drained
1/2 cup sliced celery
1/2 cup sliced almonds
1/2 cup seedless grapes, halved
1/4 cup finely sliced green onions
1/4 cup finely sliced red bell pepper strips
FOR THE HONEY LIME DRESSING:
3/4 cup classic mayonnaise
1/3 cup light sour cream
3 tbsp. lime juice
3 tbsp. honey
2 tsp. grated fresh ginger
1/2 tsp. grated lime peel
1 tbsp. poppy seeds
TO GARNISH:
Green leaf lettuce, avocado, kiwi slices, lime slices
Cook pasta according to package directions; drain.
In a large bowl, combine the cooked pasta with the remaining ingredients for the salad; set aside.
Whisk together the ingredients for the dressing. Add some of the dressing to the salad and toss to coat lightly. Cover and refrigerate the salad and remaining dressing until ready to serve.
TO SERVE:
Spoon salad over lettuce lined platter. Garnish with avocado, kiwi and lime twists. Add Honey Lime Dressing to taste.
PINEAPPLE SALSA WITH WHITE FISH FILLETS
From: BV/AR
Makes 4 servings
1/2 cup diced fresh pineapple
1/2 cup chopped tomato
1/4 cup chopped onion
1/4 cup chopped fresh cilantro or parsley
2 Tbsp. lemon juice
1 Tbsp. minced jalepeno pepper
Salt, to taste
1 1/4 pounds firm white fish fillets
For salsa, combine all ingredients, except salt and fish. Set aside.
Sprinkle both sides of fillets with salt and additional lemon juice. Lightly oil grill grid.
Grill fillets, on covered grill, over medium-hot briquettes for about 3 minutes per side. Fish is done when it flakes easily when tested with fork. Serve with salsa.
A GREAT SALSA
Goes well over baked chips or use to replace traditional sauce on a pizza. Also great with eggs.
2 fresh tomatoes, cored
1 onion, peeled
1 green bell pepper, stem and seeds removed
1 red bell pepper, stem and seeds removed
1 yellow bell pepper, stem and seeds removed
1 fresh jalapeno pepper (no seeds)
1 cup yellow corn kernels
1 cup cooked or canned black beans, rinsed and drained
3 Tbsp white wine (or water)
1 Tbsp brown sugar
Salt and pepper, to taste
Put tomatoes, onion and peppers in a food processor and chop to desired consistency or simple chop with a kitchen knife and place in a bowl.
Add remaining ingredients and stir well. Place in refrigerator to chill for 2 hours before serving.
LENTIL SOUP
From: Leslie WA
Makes 4-6 servings
1 (1 lb.) pkg. dry lentils
2 1/2 cups water
Bay leaf
1 tsp seasoning salt
2 onions, chopped
2 carrots chopped
1 stalk celery, diced
2 tbsp. butter
1 clove garlic, minced
1 cup canned tomatoes
2 tbsp chicken-style seasoning
1/2 tsp. dried oregano
Dash of thyme
Rinse lentils and place in a pan. Add 2 1/2 cups water, bay leaf and seasoning salt; boil slowly for 30-45 mintes or until lentils are tender. Remove and discard bay leaf.
Cook onions, carrots and celery in butter until onions are transparent. Add to lentils with remaining ingredients. Cook 15-20 minutes longer (add more water if needed for consistency).
GREEK SHRIMP SCAMPI
Source: The Moosewood Restaurant Cooks at Home
From: Pat, CT
"Serve the scampi on rice, couscous or orzo, with steamed broccoli or asparagus."
1/2 pound shrimp (thawed, if frozen)
2 garlic cloves, minced
2 tbsp olive oil
1 cup diced tomatoes
1/2 cup crumbled feta cheese
Juice of 1/2 lemon
2 tsp. chopped fresh dill (or 3/4 tsp. dried)
Dash of salt; ground black pepper
Shell and devein shrimp, if necessary. Rinse and set aside. Have all ingredients ready before beginning to saute.
Saute garlic briefly in oil, then add shrimp. Add tomatoes, feta, lemon juice and dill. Stir so shrimp cook on both sides. When shrimp are pink and tomatoes have made a sauce, it's ready.
Sprinkle with salt and pepper to taste and serve at once.
WONDERFUL STUFFED POTATOES
Source: National Heart, Lung and Blood Institute
From: CC/CA
4 baking potatoes
3/4 cup 1% lowfat cottage cheese
1/4 cup 1% lowfat milk, or fat free milk
2 tablespoons margarine
1 teaspoon dill weed
3/4 teaspoon herb seasoning
4 to 6 drops hot pepper sauce
2 teaspoons grated Parmesan cheese
Prick potatoes with fork. Bake at 425 degrees F. for 60 minutes or until fork is easily inserted.
Cut potatoes in half lengthwise. Carefully scoop out potato leaving about 1/2-inch of pulp inside shell.
Mash pulp in large bowl. Mix in by hand remaining ingredients except Parmesan cheese. Spoon mixture into potato shells. Sprinkle top with 1/4 teaspoon Parmesan cheese.
Place on baking sheet and return to oven. Bake 15-20 minutes or until tops are golden brown.
CHICKEN AND VEGETABLE CASSEROLE
From: vase
Makes 4 servings
2 boneless, skinless chicken breasts, halved
4 carrots, quartered
1 cup pearl onions
2 celery stalks, cut in large pieces
2 potatoes, peeled, quartered
1/4 cup chicken broth
1 (10 oz) can condensed cream of mushroom soup
1/2 cup fat free milk
1/4 tsp dried leaf thyme
1/8 tsp ground sage
1 bay leaf
Preheat oven to 350 degrees F.
Heat a medium size non stick skillet over low heat; spray lightly with vegetable spray. Add chicken and cook quickly until browned on both sides. Remove chicken to a medium size shallow casserole.
Add vegetables to casserole.
In a small bowl combine broth, soup milk, thyme, sage and bay leaf; pour over chicken and vegetables.
Bake, covered 1 hour or until vegetables and chicken are tender. Remove and discard bay leaf.
CREAMY CHICKEN CASSEROLE
Makes 6 servings
2 tbsp all-purpose flour
1 tbsp non-fat powdered milk
1 1/4 cup fat free milk
1/4 tsp salt
Ground black pepper, to taste
1/2 tsp dried leaf marjoram
1/2 tsp dried leaf thyme
1/2 cup celery, thinly sliced
1/2 cup sliced mushrooms
1 tbsp and 1 cup chicken broth, divided use
3 cups cooked rice
2 1/2 cups cubed cooked chicken
1 tbsp chopped fresh parsley
1/4 cup slivered almonds (optional)
Preheat oven to 350 degrees F.
In a medium saucepan, combine flour and powdered milk. Slowly add fat free milk, stirring to blend. Cook over medium heat until sauce thickens, stirring constantly. Add salt, pepper, marjoram and thyme, set aside.
In a large non-stick skillet over low heat, cook celery and mushrooms in 1 tablespoon broth until tender. Stir in rice, remaining 1 cup broth, chicken and sauce. Pour into a shallow casserole. Sprinkle with parsley and almonds, if using.
Bake, covered 35 minutes; remove lid and bake about 10 minutes longer or until bubbling. Serve immediately.
LOW FAT ONION DIP
1 cup low fat or fat free cottage cheese
1 tbsp lemon juice
1/2 cup low fat or fat free plain yogurt
1/4 cup chopped green onion
1 tsp salt
1 pinch ground black pepper
Optional additions*
In blender, process cottage cheese with lemon juice until blended. Add other ingredients. Process just until mixed. Refrigerate four hours, or overnight.
*Add onion soup mix, parsley, basil, artichoke, dill, shrimp, crab, or curry as desired.
WORLD'S BEST LOW-FAT LOW-CAL LASAGNA
Adapted from source: Linda Fields, Cyberealm BBS
Makes 20 servings
1 pkg uncooked lasagna noodles
2 lb turkey Italian sausage
2 lb low fat ricotta cheese
4 eggs (or egg substitute to equal 4 eggs)
1/2 cup low fat parmesan cheese
4 cups shredded low fat mozzarella cheese
3 tbsp dried parsley flakes
1 tbsp sugar (optional)
1 tsp honey
1 tsp salt
1 tbsp Italian seasoning
Ground black pepper, to taste
3 jars pasta sauce of your choice (8 cups total)
Additional sauce (for topping)
Additional mozzarella cheese (for topping)
Additional parmesan cheese, to taste (optional, for topping)
Heat sufficient water in a large saucepan to cook the lasagna noodles. Add the uncooked noodles to the boiling water, and boil about 10 minutes or until flexible but not fully cooked. Drain and cool completely.
In a large saute pan, saute turkey Italian sausage (remove from casings if in links) until completely cooked. Crumble, drain and set aside.
In a large mixing bowl, add ricotta cheese and mix in eggs whisking one at a time to blend well. Add 1/2 cup parmesan cheese, mozzarella cheese, parsley, sugar, honey, salt, Italian seasoning, pepper, and mix well.
Preheat oven to 400 degrees F.
In a very large (roasting pan size) baking pan, add 1/2 cup of the sauce to the bottom. Line the bottom with lasagna noodles; add 1/2 of the cheese mixture, and then add 1/2 of the sausage on top of the cheese. Add 1 to 1 1/2 cups of sauce over this layer, top with noodles and repeat process. When the final layer of noodles is added, top with sauce and additional mozzarella cheese and parmesan cheese, if desired.
Bake for 30 minutes covered, then uncover and bake for an additional 30 minutes or until cheese is bubbly (and the pan is sufficiently dripping to make a mess ;). Serve in 4x3-inch squares.
LOW CALORIE SAUCY CUBED STEAK
Makes 6 servings
1 1/2 lb beef cubed steak
1 (10 3/4 oz) can condensed cream of mushroom soup
1/3 cup plain low fat yogurt
1 tbsp dry white wine
1 (4 oz) can sliced mushrooms, drained
Paprika (to garnish)
Place meat in a microwave safe (12 x 7 1/2 x 2-inch) baking dish. Cover with clear plastic wrap; vent by leaving a small area unsealed at edge of dish. Microwabe cook on 100% (HIGH) for 6 to 8 minutes or until done, turning the meat and rearranging once. Let meat stand, covered, while preparing sauce.
For sauce, in a 2 cup microwave safe measure cup, stir the (undiluted) soup, yogurt, and wine. Stir in mushrooms. Cook, uncovered, for 3 to 4 minutes or until heated through, stirring once.
Transfer the meat to a serving platter. Pour the sauce over. Sprinkle with paprika, if desired.
CHICKEN, CUBAN STYLE
Source: The Meades, 1006
From: CarolB, Fl
Makes 4 servings
3 1/2 lbs chicken pieces
Freshly ground pepper, to taste
1 tablespoon olive oil
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 jalapeno pepper, chopped, remove seed
1 large clove garlic, minced
1 (15 oz) can black beans
1 medium tomato, chopped
1 tablespoon lemon juice
1 teaspoon ground cumin
Hot cooked rice (for serving)
Sprinkle chicken with pepper to taste. In a 12-inch skillet, saute chicken in olive oil about three minutes on each side; remove from pan.
To pan drippings, add onion, green pepper, jalapeno pepper and garlic. Cook 2 minutes, or until onions are softened.
Stir in black beans, tomato, lemon juice and cumin. Return chicken to pan; cover and simmer 20 minutes. Remove lid and continue to cook until chicken is done.
Serve with rice.
UNCOOKED FRESH TOMATO PASTA SAUCE
From: Nancy/CA
Makes 2 servings
Ripe tomatoes, peeled, seeded and chopped to equal 1 1/2 cups
1 small clove garlic, minced
1 tablespoon olive oil
1 tablespoon chopped fresh basil
1 tablespoon chopped fresh parsley
1 teaspoon white wine vinegar
Salt and pepper to taste
2 servings hot cooked pasta (for serving)
Combine all ingredients, except salt and pepper, in glass mixing bowl. Stir to blend; allow to sit at room temperature for 30 minutes.
Just before serving add salt and pepper to taste.
Serve over hot pasta.
RisaG., NJ: I got this one from a list I am on. I haven't tried it yet but it is right up my alley:
SOUTHWEST CHILE SAUCE
Makes about 1 cup
2 plum or Roma tomatoes
2 dried (3-inch) hot chile peppers, seeded
1 tsp. canola or olive oil
1 small onion, chopped
1 cup mushrooms, stems removed, coarsely chopped
2 cloves garlic, crushed
1/4 tsp. dried oregano
1 (14 1/2 oz.) can reduced-sodium chicken or vegetable broth
1 1/2 tsp. fresh lemon juice
Pinch of granulated sugar
Salt and freshly ground black pepper, to taste
Roast tomatoes in a heavy dry skillet over medium heat, turning until cooked for about 5-minutes. Transfer tomatoes to a cutting surface and cover with a kitchen towel to steam. When cooled, peal and chop coarsely.
Meanwhile, in the same skillet, toast chiles over medium heat until fragrant, about 20 to 30 seconds. Cut into several pieces and set aside.
Heat oil in a heavy medium saucepan over medium heat. Add onion and mushrooms and cook, stirring often, until tender (approximately 2 to 3 minutes). Add garlic and oregano and cook for 1 minute more. Add broth, tomatoes and chiles and bring mixture to a boil. Reduce heat and cover; simmer for 30-minutes.
Transfer sauce to blend or food processor and puree.
Pass sauce through a fine-meshed sieve and return to the saucepan. Heat thoroughly, stirring occasionally. Season with lemon juice, sugar, salt and pepper.
Prepared sauce will refrigerate for 2 days or freeze for up to 6 months.
RisaG., NJ: This is from friedas.com, a website for their specialty foods company. I haven't tried this one either. It sounds good and is fairly low fat:
MATCHSTICK STIR FRY WITH SESAME-GINGER SAUCE
Makes 3 to 4 main-dish servings.
FOR THE SAUCE:
1/2 cup chicken broth
2 tsp. sesame seed
2 tsp. shredded fresh ginger
1 tbsp. soy sauce
1/4 tsp. hot pepper sauce
1 tsp. cornstarch
FOR THE STIR FRY:
Vegetable oil or sesame oil for stir-frying
1 (8 oz.) package sugar snap peas, stringed if necessary
1 cup julienne-sliced Jicama
1 cup julienne-sliced carrots
1 cup julienne-sliced red, green or yellow bell pepper
1 lb. large shrimp, shelled and deveined
2 cloves garlic, minced
Hot cooked rice (for serving)
To prepare the sauce, in a small bowl stir together broth, sesame seed, ginger, soy sauce, pepper sauce, and cornstarch until well blended. Set aside.
In a large skillet or wok, heat 2 tablespoons oil. Stir-fry sugar snaps 2 minutes; remove from wok. Add more oil if necessary, stir fry jicama and carrots 3 minutes, remove from pan. Add more oil if needed; stir fry bell pepper with shrimp and garlic for 3 minutes or until shrimp turn pink and opaque.
Stir sauce again; pour into center of wok. Cook until mixture bubbles.
Add sugar snaps, jicama, and carrots back to pan. Cover and cook 2 minutes more or until heated through.
Serve with hot cooked rice.
RisaG., NJ (10:06:11 pm) : I just created this one the other morning. It is really tasty and a good use for leftover caviar (cheap is what we used and it was really good):
CAVIAR FRITTATA ALA RISA
1 small jar salmon roe caviar or flying fish roe
2 oz. soft whipped fat free or low fat cream cheese
2 Tbsp. fat free or low fat sour cream
Egg substitute - enough for 4 eggs (1 cup)
Spray a nonstick pan with PAM or other such spray. Heat pan over medium high heat. Whisk together the egg substitute, the cream cheese and the sour cream. When pan is hot, pour batter into pan and cook until browned on the bottom. Put a plate on the top and flip the eggs onto it. Then slide the eggs back in the pan and cook until brown on the other side.
Cut into 4 wedges and serve with a dollop of fat free sour cream on top and a dollop of leftover caviar.
This is sooo delicious. It tastes sinful and if you use nonfat products for the dairy, there is 2 grams of fat per serving. Yummy!!
LOW FAT FRIED POTATOES
From: Nancy/CA
Something really simple to do with red potatoes or Yukon Gold potatoes that taste like the "real stuff":
Scrub potatoes and cut lengthwise into quarters.
Put 2 teaspoons light flavored olive oil into a nonstick skillet over medium-low heat. Put potato quarters into skillet. Snip fresh rosemary over potatoes. Place lid on skillet and continue to cook slowly until potato is brown and crisp, turn to brown and crisp each side. When done, sprinkle with a bit of salt and pepper.
Everyone loves these potatoes. They are like real fried potatoes, but they take longer to cook because you use a lower temperature.
Nancy/CA: This recipe may sound a bit strange, but it really does taste pretty good.
SWISS CHARD AND BLACK-EYED PEAS
From: Nancy/CA
"This recipe may sound a bit strange, but it really does taste pretty good."
1 1/2 pound Swiss chard (1 bunch from the store)
1 (14 1/2 oz) can chopped tomatoes
3 large cloves garlic, minced
1/2 cup white wine
1 tablespoon brown sugar
1 teaspoon mustard seeds
1 (14 oz) can black-eyed peas, rinsed and drained
2 teaspoons fresh lime juice
Pinch of ground red pepper (optional)
Wash and drain chard. Cut off stalks and cut into 1-inch pieces; set aside. Chop leaves and set aside.
Simmer tomatoes, garlic, wine, brown sugar, mustard seeds and chopped chard stalks in covered saucepan for 20 minutes.
After 20 minutes of cooking, add black-eyed peas and chopped chard leaves. Cover and cook about 10 minutes, or until chard is wilted and tender.
Add lime juice and ground red pepper just before serving.
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