Recipe: Assorted Recipes (73) - 01-09-97 Recipe Swap (updated)
Recipe Collections73 ASSORTED RECIPES
Recipe Swap - January 9, 1997
RECIPES IN THIS FILE:
Parmesan Risotto Stuffed Portobello Mushrooms
Baking Mix, Low Fat
Curried Rice Pilaf Mix
Orange Oatmeal Cookies
Oatmeal-Raisin Cookies
Nurnberger Cookies
Ginger Snaps
Fantastic Pinto Beans
Michigan Dried-Cherry Sauce With Herbed Chicken Breasts
Ken's Oat Bran Pancakes
A Simple And Quick Breakfast Idea
Breakfast Sausage Casserole
Frozen Lemon Cheesecake Yogurt Bars
Spicy Black Bean Spread
Chicken Chowder (Crock Pot)
Stir Fried Chicken And Broccoli
Greek-Style Scampi
Minted Rice
Easy Chicken In Wine For The Slow-Cooker
Tiramisu Toffee Dessert
Fast-Track Breakfast (Fruit Flavored Yogurt Smoothie)
Cherry Oat Dessert Squares
Protein Pancakes
Greek Diced Vegetable Salad
Pasta With Beans And Endive
Braised Chicken With Green Peppercorns And Basil
(Pad Kai Kaprow)
Eggplant Parmesan
Light 'N' Lean Nachos
Southwestern Vinaigrette
Oatmeal Buttermilk Pancakes
Parmesan Breaded Chicken
Matchstick Stir-Fry
Southwest Chile Sauce
Strawberry Patch Dessert
Parmesan Risotto Stuffed Portobello Mushrooms
Baking Mix, Low Fat
Baking Mix Pancakes
Curried Rice Pilaf Mix
Orange Oatmeal Cookies
Oatmeal-Raisin Cookies
Nurnberger Cookies
Ginger Snaps
5 Minute Mousse
Fantastic Pinto Beans
Michigan Dried-Cherry Sauce With Herbed Chicken Breasts
Ken's Oat Bran Pancakes
A Simple And Quick Breakfast Idea
Easy But Elegant Chicken Supreme
Breakfast Sausage Casserole
Frozen Lemon Cheesecake Yogurt Bars
Spicy Black Bean Spread
Chicken Chowder (Crock Pot)
Stir Fried Chicken And Broccoli
Greek-Style Scampi
Minted Rice
Easy Chicken In Wine For The Slow-Cooker
Tiramisu Toffee Dessert
Fast-Track Breakfast (Fruit Flavored Yogurt Smoothie)
Cherry Oat Dessert Squares
Protein Pancakes
Greek Diced Vegetable Salad
Pasta With Beans And Endive
Braised Chicken With Green Peppercorns And Basil
(Pad Kai Kaprow)
Eggplant Parmesan
Light 'N' Lean Nachos
Southwestern Vinaigrette
Oatmeal Buttermilk Pancakes
Parmesan Breaded Chicken
Matchstick Stir-Fry
Southwest Chile Sauce
Strawberry Patch Dessert
PARMESAN RISOTTO STUFFED PORTOBELLO MUSHROOMS
Adapted from source: Cooking Light magazine, July 1997
Makes 4 servings
4 cups stock, vegetable or chicken
2 cups water
1 tablespoon olive oil, divided use
1 cup minced onion
1 cup minced carrot
1 cup minced celery
1 cup Arborio rice, uncooked
1 cup white wine
1/2 cup grated Parmesan cheese
1/4 cup minced green onions or chives
20 ounces portabello mushrooms (4 large, 6-inches wide)
1/4 cup shredded light mozzarella cheeese
1/2 cup water
3 cloves garlic, minced
10 ounces fresh spinach, trimmed (for serving)
Bring broth and 2 cups water to a simmer in a medium saucepan. Do not boil. Keep warm over low heat.
Heat 2 teaspoons oil in a large saucepan over medium-high heat. Add minced onion, celery, and carrot; saute 1 minute. Add rice, saut minutes. Stir in wine; cook 5 minutes or until liquid is nearly absorbed, stirring constantly. Add broth mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 20 minutes total). Remove from heat. Stir in Parmesan cheese and green onions.
Preheat oven to 375 degrees F.
Remove stems from mushroom caps and discard. Place mushroom caps, gill sides up, in a 13 by 9-inch baking dish. Spoon 1 1/4 cup risotto mixture into each cap; top each with 1 tablespoon mozzarella cheese.
Pour 1/2 cup water into dish. Bake at 375 degrees F for 30 minutes, or until mushroom caps are tender.
Heat 1 teaspoon oil in a large Dutch oven over medium-high heat until hot. Add chopped onion and garlic; saute 2 minutes until tender. Add spinach; saute 2 minutes or until spinach is wilted.
Arrange 1/2 cup spinach mixture on a plate. Remove stuffed mushrooms from baking dish with a slotted spoon; place on spinach.
BAKING MIX, LOW FAT
Source: Butter Buster Cookbook
1 1/2 cups all-purpose flour
3/4 cup sugar
2 teaspoons baking powder
1/4 teaspoon salt
1/3 cup butter buds
1/3 cup skim milk
1/4 cup egg beaters 99% egg substitute
1/4 cup water
Combine dry ingredients. Stir in liquid Butter Buds with fork until
moistened and it resembles coarse crumbs. Add skim milk, water and Egg Beaters, mixing until dry ingredients are moistened. Drop by cupfuls over hot filling.
BAKING MIX PANCAKES
Source: Pioneer Low Fat Biscuit & Baking Mix
Servings: 14
1 egg white, whipped
1 Cup skim milk, at room temperature
1 Teaspoon vanilla
3 Tablespoons diet margarine (i.e., Fleischmann's Fat Free Spread)
1 1/2 Cups reduced fat Bisquick
1 Teaspoon baking powder
Prepare skillet with cooking spray and heat on medium until hot. In a mixing bowl, combine egg white, milk, vanilla, and spread. In another mixing bowl, combine baking mix and baking powder. Mix dry ingredients with wet ingredients just until moistened. Ladle in the batter, using 2 or more tablespoons per cake. Cook for 2 minutes, then flip carefully and cook for 2 minutes more. Repeat with remaining batter.
Serving Ideas:
Serve with warm syrup, low-fat sausage, or low-fat bacon.
CURRIED RICE PILAF MIX
Source: Pillsbury
Servings: 4
3 cups long-grain white rice, uncooked
1 cup chopped dried apples
1/2 cup currants
3 tablespoons chicken-flavored instant bouillon
1 1/2 teaspoons curry powder
1/2 teaspoon garlic powder
1/4 teaspoon allspice
In medium bowl, combine all ingredients. Store in airtight container.
To prepare:
Combine 2/3 cup of the Pilaf Mix in 1 1/2 cups water. Bring to a boil. Cover, simmer over low heat 14 to 18 minutes.
ORANGE OATMEAL COOKIES
Source: Oprah
2 whole egg whites
1 ripe banana
1/2 cup thawed orange juice concentrate
1/2 cup honey
1 1/2 cup oatmeal, uncooked
1 cup flour
1 tsp. baking soda
1 tsp. ground cinnamon
1/2 cup golden raisins
1/2 tsp. orange zest (grated rind)
1 tsp. orange extract
cooking oil spray
Preheat oven to 350 degrees F.
Place egg whites , banana and orange juice in blender and blend 60 seconds until incorporated.
Pour into large mixing bowl; add honey. Put in the oatmeal and flour and mix well. Then add baking soda and cinnamon; mix with wooden spoon. Then add raisins and orange zest.
Place by tablespoonfuls on greased cookie sheet.
Bake 10-12 minute or until lightly brown.
OATMEAL-RAISIN COOKIES
From: Pauline M. Marshall
3/4 cup light corn syrup
1/4 cup water
1 tsp. vanilla extract
2 egg whites
1/2 cup brown sugar
1/2 cup granulated sugar
2 cups rolled oats
2 cups oat bran
1 cup all purpose flour (I use 50:50 unbleached white: whole wheat) 1/2 tsp. baking soda
1/2 cup raisins
Preheat oven to 350 degrees F.
Mix all moist ingredients and sugars in a large bowl and then gradually blend in the dry ingredients. Fold in raisins (dough is fairly stiff, and gets more so as it sits).
Drop by spoonfuls (I use a soup spoon) onto a cookie sheet lightly sprayed with Baker's Joy.
Bake 15-17 minutes, or until the edges are browned. Store in an airtight container.
NURNBERGER COOKIES
Source: Pauline M. Marshall
1 cup honey
3/4 cup brown sugar
1/4 cup egg substitute or equivalent
1 tbsp. lemon juice
1 tsp. grated lemon rind
2 3/4 cups flour
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 tsp. baking soda
1/4 tsp. ground cloves
Slivered almonds for decoration, (optional)
Glazing Icing (recipe follows)
Mix honey, sugar, egg substitute, lemon juice and rind.
Mix dry ingredients together. Stir into honey mixture. Chill overnight.
Heat oven to 400 degrees F.
Roll out small amount of dough at a time to 1/4-inch thick. Cut into 2-inch rounds. Place on nonstick cookie sheet, place a slivered almond in center if desired.
Bake until set. When done, remove from oven and immediately brush with Glazing Icing.
GLAZING ICING
1 cup white granulated sugar
1/2 cup water
1/4 cup powdered sugar
Boil granulated sugar and 1/2 cup water until first indication of a thread appears (230 degrees F). Remove from heat and stir in powdered sugar. Brush lightly over cookies (when icing gets sugary, reheat slightly, adding a little water until clear again).
GINGER SNAPS
Source: Pauline M. Marshall
1/4 cup apple butter (or other fat substitute)
1/2 cup molasses
1 1/2 cups whole wheat pastry flour
1 t baking powder
1/2 tsp ground ginger
1/2 tsp ground cinnamon
1/4 tsp ground cloves
Preheat oven to 375 degrees F.
Mix all ingredients together and stir well.
Form into 2 dozen (1-inch) balls and place on a lightly sprayed cookie sheet. Moisten the bottom of a drink glass and flatten each ball.
Bake for 12 to 15 minutes at 375 degrees F.
5 MINUTE MOUSSE
From: Donna/tn
Beat together with a wire whisk for 1 minutes:
1 package (4 serving size) JELL-O Chocolate Flavor Fat Free Sugar Free Instant Pudding
1 1/2 cups skim milk
Stir in:
2 cups thawed Cool Whip Lite whipped topping
Spoon into 6 desert dishes. Refrigerate until ready to serve. Garnish as desired
FANTASTIC PINTO BEANS
From: Dawn/ny
2 cups dried pinto beans
1 tsp brown sugar
6 cups water
1 large or 2 small onions
1 slice bacon, cooked, crumbled
Clean beans, rinse and then rinse again. Put into pot, add sugar and cover with 6 cups of water. Bring to a rapid boil for 5 minutes. Cover, turn off burner and let sit for one hour covered.
Simmer (after a while you may need to add more hot water). Add onion and bacon and simmer just until soft.
SERVE WITH ABOUT 1 TEASPOON OF APPLE CIDER VINEGAR. THIS IS THE BEST PART - really, it doesn't sound too good, but served with cornbread and I was in heaven!
MICHIGAN DRIED-CHERRY SAUCE WITH HERBED CHICKEN BREASTS
From: Nancy/CA
Source: Best of Cooking Light Holidays 1997
Makes 4 servings
1/2 cup cranberry juice cocktail
1/2 cup ruby port wine
3 tablespoons brown sugar
1/2 teaspoon dried sage
1/4 cup dried tart cherries
1 tablespoon balsamic vinegar
1 tablespoon cornstarch
2 tablespoons water
Saute chicken breasts that have been marinated with mixture of olive oil, fresh chopped thyme, marjoram, rosemary, and sage until done (about 7 minutes on each side). Remove from pan and keep warm.
Add cranberry juice and next 5 ingredients to skillet; bring to boil. Cover, reduce heat, and simmer cranberry juice mixture , 5 minutes.
Combine cornstarch and 2 tablespoons water; add to cranberry juice mixture. Bring to a boil; cook 1 minute, stirring constantly.
Serve chicken breast with the sauce.
KEN'S OAT BRAN PANCAKES
From: Nancy/CA
Source: Sierra Live - For A Healthier You, January 1993.
Makes 4 servings
These pancakes are very light and tender. I think you will like them. If you don't eat pancakes because they seem too heavy, try these; they might change your mind about pancakes. This was the first low fat recipe I created for my husband, after his heart surgery ten years ago. It is still on of our favorite recipes.
1 cup unbleached all-purpose flour, sifted
1 cup Quaker Oat Bran
1 1/4 teaspoons baking soda
3/4 teaspoon baking powder
1/2 teaspoon salt
1/4 cup egg substitute or 2 egg whites
2 1/4 cups buttermilk, strained
2 tablespoons skim milk or water
Blend all dry ingredients together in mixing bowl. Add remaining ingredients to flour mixture and whisk together until blended. Mixing this batter will not produce a tough pancake. If batter is thick, add 2 teaspoons or more of milk or water.
Bake pancakes on a heated griddle or large skillet that has been sprayed with a vegetable cooking spray.
A SIMPLE AND QUICK BREAKFAST IDEA
From: Nancy/CA
The students in my class always loved to eat this. It is simple, but tasty.
Scramble enough egg substitute for 1 serving.
Split a pita bread and put the scrambled egg substitute into the pocket. Add some of your favorite salsa. Wrap pita sandwich in a paper towel for a minute. The heat from the scrambled egg substitute will steam and warm up the pita bread.
EASY BUT ELEGANT CHICKEN SUPREME
From: SueA, CA
Source: Weight Watchers Favorite Recipes
Makes 2 servings
1/3 cup plus 2 teaspoons plain dried bread crumbs
2 tablespoons plus 1 teaspoon flour, divided use
9 ounces skinned and boned chicken breasts
1 egg, lightly beaten
2 teaspoons each margarine and vegetable oil
1/2 cup sliced mushrooms
1/4 cup each canned ready-to serve chicken broth and dry white table wine
2 slices provolone cheese (1/2 ounce each), cut into strips
Italian (flat-leaf) parsley sprigs
In shallow bowl or on a paper plate combine bread crumbs and 2 tablespoons flour; dip chicken into egg, making sure all sides are coated, then dredge in crumb mixture. Repeat procedure, being sure to use all of egg and crumbs; set aside.
In 10-inch nonstick skillet combine margarine and oil; heat over medium heat until margarine is bubbly and hot. Add chicken and cook, turning once, until both sides are lightly browned and chicken is cooked through, 2 to 3 minutes on each side; transfer to plate and keep warm.
To same skillet add mushrooms and saute until lightly browned, 1 to 2 minutes; sprinkle with remaining teaspoon flour and stir quickly to combine. Add broth and wine and cook, stirring constantly, until mixture thickens, about 1 minute.
Return chicken to skillet and top evenly with cheese; cover and cook until cheese is melted, 2 to 3 minutes. Serve garnished with parsley.
BREAKFAST SAUSAGE CASSEROLE
From: Donna/Tn
I have made this and served it with salsa and fat free sour cream it is good.
1 (4 oz) can chopped green chiles
1 1/2 cups shredded fat-free cheddar cheese
1 lb low fat sausage cooked crumbled and rinsed with hot water
2 cups egg substitute
1 cup skim milk
Line the bottom of an 8-inch square baking dish with half the chiles then add half of the cheese then the remaining chiles then all the sausage then the rest of the cheese. Refrigerate overnight.
The next morning preheat oven to 400 degrees F.
Beat together the egg mixture and the milk pour over the casserole.
Bake uncovered for 30 minutes.
FROZEN LEMON CHEESECAKE YOGURT BARS
Source: Vegetarian Times, September 1997
Makes 8 servings
2 cups nonfat plain yogurt
1 cup lemonade, frozen concentrate, partially thawed
2/3 cup nonfat dry milk
1/2 cup fat free milk
1/3 cup sugar
2 tablespoons grated lemon zest
1/2 cup fresh lemon juice
In food processor or blender, combine all ingredients; process until smooth.
Fill popsicle molds or small paper cups with yogurt mixture. If using paper cups, cover each cup with aluminum foil. Insert popsicle stick into each mold or cup.
Freeze until mixture hardens before serving. Carefully remove from molds or cups to serving.
SPICY BLACK BEAN SPREAD
From: Dawn/ny
1 cup dried black beans
Water
1 bay leaf
1 small red bell pepper
1 jalapeno pepper
3 cloves garlic
1 teaspoon ground cumin
1/4 cup finely chopped fresh cilantro
1/4 to 1/2 cup vegetable stock
Salt and freshly ground black pepper to taste.
Rinse and pick over beans. Soak overnight.
Discard soaking water. Place beans in a kettle with water to cover and the bay leaf. Simmer until very tender, 1 to 1 1/2 hours.
While beans are cooking, roast the bell pepper and jalapeno under the broiler until completely charred. Place in a paper bag for 10 minutes to steam, then remove the skins and seed the peppers. For a spicier spread, include some of the seeds from the jalapeno.
Combine all ingredients except stock and salt and black pepper in a food processor and puree to a thick paste. A
Add enough stock to make it a spreadable consistency and season with salt and pepper.
CHICKEN CHOWDER (crock pot)
Source: Lansing State Journal, October 28, 1996
Servings: 4
2 cans (15 oz. each) cream-style corn
1 cup fat free milk
1/2 cup chicken broth
1/2 pound boneless skinless chicken breasts, cut in 1-inch cubes
1 potato, peeled, cut in 1/2-inch chunks
1/2 cup shredded carrot
4 green onions, chopped
1/4 teaspoon ground black pepper
1/4 teaspoon onion powder
1/4 cup mashed potato flakes
1/2 cup shredded cheddar cheese (for serving)
In a slow cooker, mix all ingredients together except cheese and potato flakes.
Cover crock pot and cook on LOW for 5-6 hours or until potatoes are tender and chicken is no longer pink,
Stir in potato flakes and cook on HIGH, uncovered for 5 minutes until chowder has thickened and flakes have dissolved. Top with cheese before serving.
STIR FRIED CHICKEN AND BROCCOLI
Source: Roberta Banghart
Servings: 8
1 1/2 pounds boneless skinless chicken breasts/cut in thin, 1 1/2-inch strips
2 tablespoons oil
2 tablespoons minced fresh ginger root, divided use
2 medium onions, sliced
6 cups broccoli florets
1 cup thinly sliced carrots
1/2 pound mushrooms, sliced
3/4 cup chicken stock
2 tablespoons sherry
2 teaspoons low sodium soy sauce
2 teaspoons cornstarch
2 tablespoons water
4 cups sliced Chinese cabbage or bok choy
In wok or large heavy skillet, heat oil over high heat. Gradually add chicken to very hot oil with 1 tablespoon ginger root. Stir-fry for 2 minutes. Remove from wok; set aside.
Add onion and stir-fry for 2 minutes. Set aside with chicken.
Add broccoli, carrots, mushrooms and remaining 1 tablespoon ginger root to wok. Stir fry for 2 minutes. Add a little water, if necessary to prevent sticking.
Mix stock, sherry and soy sauce. Pour over broccoli. Cover and steam for 2 minutes. Stir in onions and chicken.
Mix cornstarch and 2 tablespoons water. Stir into wok. Bring to boil. Add Chinese cabbage, Bok Choy or green cabbage. Stir and cook for 1 minute until crisp-tender.
GREEK-STYLE SCAMPI
Source: Y.C. Bacandreas
Makes 6 servings
1 tsp. olive oil
5 garlic cloves, minced
3 cans (28 oz. each) whole tomatoes, drained and coarsely chopped 1/2 cup chopped fresh parsley, divided use
1 1/4 pounds large shrimp, peeled and deveined*
1 cup crumbled feta cheese
2 Tbsp. fresh lemon juice (I just used one whole lemon, didn't measure)
1/4 tsp freshly ground pepper
Preheat oven to 400 degrees F.
Heat oil in a large Dutch oven over medium heat until hot. Add garlic; saute 30 seconds.
Add tomatoes and 1/4 cup of the chopped parsley; reduce heat and simmer uncovered for 10 minutes.
Add shrimp and cook 5 minutes.
Pour mixture into a 13x9-inch baking dish; sprinkle with feta cheese.
Bake at 400 degrees F for 10 minutes.
Sprinkle with remaining parsley, lemon juice and pepper.
*I also added about 8 chopped Kalamata olive along with the shrimp.
MINTED RICE
From: Y.C. Bacandreas
1 Tbsp. olive oil
1 cup chopped onion
2 1/2 Tbsp. dried mint leaves
1 cup uncooked rice
2 cups water*
1/8 tsp ground black pepper
Heat oil in a saucepan over medium heat until hot. Add onion and mint; saute until onion is tender.
Stir in rice. Add 2 cups water and bring to a boil. Cover, reduce heat and simmer 20 minutes until liquid is absorbed. Remove from heat and stir in pepper.
*Original recipe used 2 cups low-salt chicken stock for the water. I used water since I was using it with shrimp, not chicken.
EASY CHICKEN IN WINE FOR THE SLOW-COOKER
Source: Reggie Dwork
Makes 4 to 6 servings
"This was incredibly good. Very tender and moist. Easy to put together and then just forget about it till the timer goes off."
4 chicken thighs without skin*
4 skinless boneless chicken breast halves*
Salt and pepper, to taste
2 tbsp I Can't Believe It's Not Butter - ligh**
1 medium onion slice, cut in match stick pieces
4 oz sliced mushrooms, canned, drained
1/2 cup dry white wine
2 tsp Italian seasoning
3 cups cooked rice (for serving)
Season chicken with salt and pepper. In a skillet, brown chicken in butter, then place in the slow cooker.
Saute onion and mushrooms in the skillet. Add white wine to skillet and stir, scraping to remove all of the brown stuff stuck to the bottom of the pan! Pour all of that over the chicken and sprinkle with the Italian seasoning.
Cover and cook for 3 to 4 hours on HIGH.
Serve over rice (spoon sauce over top) and little sweet English peas
(optional).
*NOTE: Original recipe used 3 lb chicken. I used a combo of skinless thighs and breast halves.
**NOTE: Original recipe used butter
TIRAMISU TOFFEE DESSERT
Adapted from source: Betty Crocker Good and Easy Cook book
1 package loaf-sized pound cake or angel food cake, cut into 9 slices
3/4 cup strong coffee
1/2 cup sugar
1/2 cup regular or light chocolate syrup
1 (8 oz.) pkg. regular or fat free cream cheese, softened
1 (8 oz.) carton regular or fat free Cool Whip, thawed
2 Heath candy bars, chopped
Arrange cake slices on bottom of 11x7-inch dish. Drizzle coffee over cake.
Beat together cream cheese, sugar and chocolate syrup. Fold in Cool Whip. Spread cream cheese mixture over cake slices; sprinkle with candy.
Refrigerate about 1 hour before serving. Refrigerate leftovers.
FAST-TRACK BREAKFAST (FRUIT FLAVORED YOGURT SMOOTHIE)
Source: Prevention's Stop Dieting and Lose Weight, Edited by Mary Jo Plutt
Makes 4 servings
"This recipe makes several servings, so you can freeze any leftovers
for other mornings. Just back in single-serving containers to freeze, then allow to thaw overnight in the refrigerator. Stir well before drinking."
16 ounces low fat blueberry yogurt
1 1/4 cups skim milk
3/4 cup fresh blueberries
3 tablespoons nonfat dry milk powder
2 teaspoons honey
VARY with strawberry, blackberry, etc.
TO MAKE:
In a blender, blend the yogurt, milk, berries, milk powder, and honey until smooth.
CHERRY OAT DESSERT SQUARES
Source: Wilderness Pie Filling
From: Dawn,nys - 01-09-97
1 cup quick oats, uncooked
3/4 all-purpose flour
1/2 cup (1 stick) reduced-fat margarine, softened
1/3 cup sugar
1/4 cup chopped walnuts or pecans
1/2 tsp. ground cinnamon
1 (21 oz.) can light cherry pie filling
Preheat oven to 400 degrees F.
In large mixing bowl mix oats, flour, butter, sugar and nuts until crumbly. Reserve 1 1/2 cups. Press remainder into bottom of 9-inch square baking dish.
Stir cinnamon into cherry filling. Spread over crust. Sprinkle reserved crumbs over top, pressing lightly.
Bake for 20 to 25 minutes or until lightly browned. Cool. Cut into squares.
PROTEIN PANCAKES
From: Dawn,nys
Makes 12 pancakes
The addition of soy flour or powder to these pancakes boosts the protein content.
1 1/2 cups unbleached (wheat) flour
1/2 cup bran
1/4 cup rolled oats (grind in blender)
1/4 cup soy flour
1 tsp baking powder
1/4 tsp baking soda
1 1/2 cups milk
2 eggs
3 tbsp plain yogurt
2 tbsp light sesame oil
Mix the dry ingredients in a bowl.
Beat the liquid ingredients (including the oil) together and add them to the dry mixture. Stir to mix well, mashing out the lumps with a wooden spoon. Add more liquid if necessary; the batter should pour off the spoon slowly but smoothly (you can use water instead of milk after you've added the first 1 1/2 cups of milk).
Brush a hot skillet with oil or butter. The skillet should be well greased. Heat the skillet and cook the pancakes . Transfer to warm plate.
GREEK DICED VEGETABLE SALAD
From: Pat,CT - 01-09-97
Source: The Moosewood Restaurant Cooks At Home
1 cucumber, peeled, seeded and diced
1 large ripe tomato, diced
1 red bell pepper, diced
1 scallion, finely sliced or minced
2 tbsp fresh chopped parsley
2 tbsp extra-virgin olive oil
Juice of 1/2 lemon (or more to taste)
1 garlic clove, pressed
1/4 tsp. dried oregano, crumbled
8 black Kalamata olives, whole or pitted and sliced
Salt and pepper, to taste
Romaine lettuce leaves (for serving)
Crumbled feta cheese (optional, for serving)
Combine cucumber, tomato, bell peppers, scallions, parsley, oil, lemon juice, garlic, oregano and olives in a large bowl. Add salt and pepper, toss well.
Can serve immediately, is better if it sits for 30 minutes.
Mound the salad on lettuce leaves and top with feta, if using.
PASTA WITH BEANS AND ENDIVE
From: Pat,CT
Source: The Moosewood Restaurant Cooks At Home
1 pound short chunky pasta such as orecchietti or penne
3 tbsp minced garlic
3 onions, diced (3 cups)
3 tbsp olive oil
1 pound curly endive (about 10 cups shredded) (or chard, escarole or spinach)
1 (28 oz.) can undrained Italian plum tomatoes
2 cans (16 oz. each) Italian white beans (cannelloni)
Juice of 1 lemon
Grated Pecorino or Parmesan cheese
Bring large pot of water to boil. While pasta water heats, in a large saucepan saute garlic and onions in olive oil until the onion is translucent (add garlic last).
Wash and coarsely slice the endive or other greens. Stir the greens, salt and pepper into onions and cook for several minutes, covered, until the greens are bright and reduced by half.
When water boils, add pasta and cook until "al dente."
While pasta cooks, add juice from tomatoes to greens and crush in tomatoes with your hand. Stir and bring to a simmer. Add lemon juice just before draining pasta. Serve immediately with grated Pecorino or Parmesan cheese (if using).
BRAISED CHICKEN WITH GREEN PEPPERCORNS AND BASIL
(PAD KAI KAPROW)
From: Pat,CT
Source: Healthy Thai Cooking by Sri Owen
1 tbsp vegetable oil
3 shallots, thinly sliced
2 garlic cloves, thinly sliced
1 to 3 small redbird chiles (i sprinkle hot pepper flakes toward end or use a small jalapeno)
2 tbsp nam pla fish sauce (available in oriental aisle most supermarkets -oyster sauce is a widely available alternative)
2 whole skinless chicken breasts, cut chicken into julienne strips
4 tbsp hot water
2 tsp. fresh green peppercorns
Juice of 1/2 lime
1 tsp. sugar (optional)
Handful or more of fresh basil leaves
Salt and pepper, to taste
Hot cooked rice or rice noodles (for serving)
Heat oil in a nonstick pan, add shallots and garlic, stir-fry 2 minutes. Add chiles, fish sauce and chicken. Stir constantly 2 minutes, add 4 tablespoon hot water. Reduce heat and cover. Simmer 5-6 minutes.
Uncover pan and add peppercorns, lime juice and sugar (if using). Stir for 30 seconds and add basil leaves. Stir again, taste, and add salt and pepper if necessary.
Serve hot with boiled rice or rice noodles.
EGGPLANT PARMESAN
Source: Quick and Healthy by Brenda Ponichtera
From: Michele, NH
Makes 4 servings
2 1/2 cups spaghetti sauce
1 medium eggplant about 1 1/2 -2 lb
4 oz part-skim mozzarella
Grated parmesan (optional)
Preheat oven to 350 degrees F. Spray 9x13-inch pan with cooking spray.
Pour in 1/2 cup of sauce. Peel eggplant and slice 1/2-inch thick. Arrange 1/2 the slices in the baking pan. Top with 1c of sauce, half the mozzarella, the remainder of eggplant and the remainder of the sauce.
Cover with aluminum foil and bake 45-55 min. Top with remainder of mozzarella and return to oven, uncovered until cheese is melted.
Serve with parmesan.
LIGHT 'N' LEAN NACHOS
Source: Prevention Magazine, Quick and Health Low-Fat Cooking
From: RisaG., NJ
Makes 8 servings
1 1/2 lbs potatoes (large), scrubbed and sliced 3/8" thick
1/2 cup defatted chicken stock
1 1/3 cup salsa
1 cup rinsed and drained canned pinto or white beans
1/2 tsp hot pepper sauce
2/3 cup shredded low-fat Monterey jack cheese
In a 4-cup glass measuring cup, combine half of the potatoes and 1/4 cup stock. Cover with vented plastic wrap and microwave on high for 5 to 7 minutes, or until the potatoes are just tender. Let stand for 5 minutes, or until cool enough to handle. Drain the potatoes and pat them dry with paper towels.
Layer the potatoes on a large microwave-safe serving plate. In a small bowl, mix the salsa, beans and pepper sauce. Spoon half of the mixture over the potatoes. Sprinkle with 1/3 cup Monterey Jack. Loosely cover with wax paper.
Microwave on medium (50% power) for 2 minutes, or until the cheese has melted. Serve immediately.
From: RisaG., NJ - Here is a tasty topping for salads:
SOUTHWESTERN VINAIGRETTE
Source: Cooking Light 1993
Makes 3/4 cup plus 2 tablespoons.
1/2 cup no salt added mild salsa
3 tbsp lime juice
2 tbsp minced fresh cilantro
1 tbsp white wine vinegar
1 tbsp Dijon mustard
1/4 tsp chili powder
1/4 tsp pepper
Combine all ingredients in a small bowl, stirring well with a wire whisk.
Cover and chill at least 2 hours before using.
From: RisaG., NJ - Here is a healthy low fat breakfast:
OATMEAL BUTTERMILK PANCAKES
Makes 16 pancakes (4-inches each).
If you have time, premix part of batter and refrigerate overnight. These are truly a breakfast treat, especially with fresh fruit or warm real maple syrup.
1 1/2 cups uncooked oatmeal
2 cups low-fat buttermilk
3 egg whites
1 cup whole wheat flour
2 tsp baking soda
2 tbsp brown sugar, or less or none
Combine oatmeal, buttermilk and egg whites and let stand for at least 1/2 hour or refrigerate up to 24 hours.
Add remaining ingredients, and stir batter just until the dry ingredients are moistened.
Bake on a hot, lightly oiled griddle.
From: RisaG., NJ - This is a good one:
PARMESAN BREADED CHICKEN
Makes 4 servings
1/4 cup seasoned dry bread crumbs
1/4 cup grated Parmesan cheese
1/2 tsp dried oregano
1/4 tsp dried rosemary
1/4 tsp dried basil
1/4 tsp ground black pepper
4 bone-in chicken breasts, skin removed
1/2 cup buttermilk
Oil for coating pan
Preheat oven to 350 degrees F. Lightly coat a baking pan with oil.
Combine bread crumbs, cheese and spices, bread crumbs and cheese in a shallow bowl.
Dip chicken pieces in the buttermilk, then in the crumb mixture. Place chicken, bone side down, on the pan.
Bake, covered, for 25 minutes or until done.
This one is also pretty good.
From: RisaG., NJ
MATCHSTICK STIR-FRY
Source: Frieda's
Makes 3 to 4 main-dish servings
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
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)
For 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 to pan 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.
SOUTHWEST CHILE SAUCE
From: RisaG., NJ:
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.
STRAWBERRY PATCH DESSERT
From: Nancy/CA
Source: Nancy's Kitchen - Sierra Live - June 1993
Servings: 8
The following recipe is a take-off of my dh's favorite Fresh Strawberry-Rhubarb Pie. He is on a very low-fat diet, so pie crust is not on his menu. For those of you who can indulge in eating a nice flaky pie crust, just put the fresh strawberries and glaze into a baked pie crust.
For those of you who want to cut down on fat but don't want to bother making the cake part of this recipe, just put a layer of torn angel food cake pieces into the bottom of a 9x12-inch, 2-inch deep pan, then top with the strawberry-rhubarb mixture. Even people who claim they dislike rhubarb, love this recipe.
FOR THE CAKE:
1 cup all-purpose flour
1 teaspoon baking powder
1 whole egg
2 egg whites
2/3 cup sugar
1/4 teaspoon salt
1/2 cup skim milk
1 tablespoon butter, melted
vegetable cooking spray
FOR THE FILLING:
4 large baskets fresh strawberries
FOR THE GLAZE:
2 cups fresh rhubarb, chopped or 1 cup
chopped strawberries and 1 cup rhubarb
1 cup water
1 cup sugar
1 (3 oz.) package strawberry jello
TO SERVE:
Lowfat whipped dessert topping or nonfat vanilla yogurt or nonfat vanilla ice cream.
TO PREPARE THE CAKE:
Preheat oven to 350 degrees F. Spray a large torte pan or 10-inch round cake pan with cooking spray.
In a mixing bowl, beat egg and egg whites at high speed 4 minutes, or until thick. Gradually add sugar; beat at medium speed 4 to 5 minutes or until sugar is completely dissolved. Add dry ingredients to egg mixture; stir just until combined.
Heat milk with butter just until butter melts; stir into batter and mix well. Pour into prepared pan.
Bake at 350 degrees F for 20 to 25 minutes. Cool in pan for about 5 minutes, then turn out of pan onto serving plate. Cool completely before assembling the dessert.
TO PREPARE THE GLAZE:
Mix together the chopped rhubarb, water, and sugar in a medium-size sauce pan. Cook until rhubarb is very soft and forms a sauce when stirred. Remove from heat; add strawberry jello and stir until jello is completely dissolved. Cool in refrigerator until mixture begins to thicken.
TO PREPARE THE FILLING:
Clean strawberries and place in a large mixing bowl. Pour partially set glaze over berries. Use a rubber spatula to bently fold the berries and glaze together.
ASSEMBLY:
Form a foil collar around the cake, extending about 2-inches above the top of the cake. Pile strawberry mixture on top of the cake. Put in the refrigerator and chill at 6 hours before serving.
TO SERVE:
Top each serving with a dollop of lowfat whipped dessert topping or some nonfat vanilla yogurt or nonfat vanilla ice cream.
VARIATION:
The strawberry filling and glaze can be put into a pre-baked meringue shell that has been made in a large, 10-inch pie pan.
Recipe Swap - January 9, 1997
RECIPES IN THIS FILE:
Parmesan Risotto Stuffed Portobello Mushrooms
Baking Mix, Low Fat
Curried Rice Pilaf Mix
Orange Oatmeal Cookies
Oatmeal-Raisin Cookies
Nurnberger Cookies
Ginger Snaps
Fantastic Pinto Beans
Michigan Dried-Cherry Sauce With Herbed Chicken Breasts
Ken's Oat Bran Pancakes
A Simple And Quick Breakfast Idea
Breakfast Sausage Casserole
Frozen Lemon Cheesecake Yogurt Bars
Spicy Black Bean Spread
Chicken Chowder (Crock Pot)
Stir Fried Chicken And Broccoli
Greek-Style Scampi
Minted Rice
Easy Chicken In Wine For The Slow-Cooker
Tiramisu Toffee Dessert
Fast-Track Breakfast (Fruit Flavored Yogurt Smoothie)
Cherry Oat Dessert Squares
Protein Pancakes
Greek Diced Vegetable Salad
Pasta With Beans And Endive
Braised Chicken With Green Peppercorns And Basil
(Pad Kai Kaprow)
Eggplant Parmesan
Light 'N' Lean Nachos
Southwestern Vinaigrette
Oatmeal Buttermilk Pancakes
Parmesan Breaded Chicken
Matchstick Stir-Fry
Southwest Chile Sauce
Strawberry Patch Dessert
Parmesan Risotto Stuffed Portobello Mushrooms
Baking Mix, Low Fat
Baking Mix Pancakes
Curried Rice Pilaf Mix
Orange Oatmeal Cookies
Oatmeal-Raisin Cookies
Nurnberger Cookies
Ginger Snaps
5 Minute Mousse
Fantastic Pinto Beans
Michigan Dried-Cherry Sauce With Herbed Chicken Breasts
Ken's Oat Bran Pancakes
A Simple And Quick Breakfast Idea
Easy But Elegant Chicken Supreme
Breakfast Sausage Casserole
Frozen Lemon Cheesecake Yogurt Bars
Spicy Black Bean Spread
Chicken Chowder (Crock Pot)
Stir Fried Chicken And Broccoli
Greek-Style Scampi
Minted Rice
Easy Chicken In Wine For The Slow-Cooker
Tiramisu Toffee Dessert
Fast-Track Breakfast (Fruit Flavored Yogurt Smoothie)
Cherry Oat Dessert Squares
Protein Pancakes
Greek Diced Vegetable Salad
Pasta With Beans And Endive
Braised Chicken With Green Peppercorns And Basil
(Pad Kai Kaprow)
Eggplant Parmesan
Light 'N' Lean Nachos
Southwestern Vinaigrette
Oatmeal Buttermilk Pancakes
Parmesan Breaded Chicken
Matchstick Stir-Fry
Southwest Chile Sauce
Strawberry Patch Dessert
PARMESAN RISOTTO STUFFED PORTOBELLO MUSHROOMS
Adapted from source: Cooking Light magazine, July 1997
Makes 4 servings
4 cups stock, vegetable or chicken
2 cups water
1 tablespoon olive oil, divided use
1 cup minced onion
1 cup minced carrot
1 cup minced celery
1 cup Arborio rice, uncooked
1 cup white wine
1/2 cup grated Parmesan cheese
1/4 cup minced green onions or chives
20 ounces portabello mushrooms (4 large, 6-inches wide)
1/4 cup shredded light mozzarella cheeese
1/2 cup water
3 cloves garlic, minced
10 ounces fresh spinach, trimmed (for serving)
Bring broth and 2 cups water to a simmer in a medium saucepan. Do not boil. Keep warm over low heat.
Heat 2 teaspoons oil in a large saucepan over medium-high heat. Add minced onion, celery, and carrot; saute 1 minute. Add rice, saut minutes. Stir in wine; cook 5 minutes or until liquid is nearly absorbed, stirring constantly. Add broth mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 20 minutes total). Remove from heat. Stir in Parmesan cheese and green onions.
Preheat oven to 375 degrees F.
Remove stems from mushroom caps and discard. Place mushroom caps, gill sides up, in a 13 by 9-inch baking dish. Spoon 1 1/4 cup risotto mixture into each cap; top each with 1 tablespoon mozzarella cheese.
Pour 1/2 cup water into dish. Bake at 375 degrees F for 30 minutes, or until mushroom caps are tender.
Heat 1 teaspoon oil in a large Dutch oven over medium-high heat until hot. Add chopped onion and garlic; saute 2 minutes until tender. Add spinach; saute 2 minutes or until spinach is wilted.
Arrange 1/2 cup spinach mixture on a plate. Remove stuffed mushrooms from baking dish with a slotted spoon; place on spinach.
BAKING MIX, LOW FAT
Source: Butter Buster Cookbook
1 1/2 cups all-purpose flour
3/4 cup sugar
2 teaspoons baking powder
1/4 teaspoon salt
1/3 cup butter buds
1/3 cup skim milk
1/4 cup egg beaters 99% egg substitute
1/4 cup water
Combine dry ingredients. Stir in liquid Butter Buds with fork until
moistened and it resembles coarse crumbs. Add skim milk, water and Egg Beaters, mixing until dry ingredients are moistened. Drop by cupfuls over hot filling.
BAKING MIX PANCAKES
Source: Pioneer Low Fat Biscuit & Baking Mix
Servings: 14
1 egg white, whipped
1 Cup skim milk, at room temperature
1 Teaspoon vanilla
3 Tablespoons diet margarine (i.e., Fleischmann's Fat Free Spread)
1 1/2 Cups reduced fat Bisquick
1 Teaspoon baking powder
Prepare skillet with cooking spray and heat on medium until hot. In a mixing bowl, combine egg white, milk, vanilla, and spread. In another mixing bowl, combine baking mix and baking powder. Mix dry ingredients with wet ingredients just until moistened. Ladle in the batter, using 2 or more tablespoons per cake. Cook for 2 minutes, then flip carefully and cook for 2 minutes more. Repeat with remaining batter.
Serving Ideas:
Serve with warm syrup, low-fat sausage, or low-fat bacon.
CURRIED RICE PILAF MIX
Source: Pillsbury
Servings: 4
3 cups long-grain white rice, uncooked
1 cup chopped dried apples
1/2 cup currants
3 tablespoons chicken-flavored instant bouillon
1 1/2 teaspoons curry powder
1/2 teaspoon garlic powder
1/4 teaspoon allspice
In medium bowl, combine all ingredients. Store in airtight container.
To prepare:
Combine 2/3 cup of the Pilaf Mix in 1 1/2 cups water. Bring to a boil. Cover, simmer over low heat 14 to 18 minutes.
ORANGE OATMEAL COOKIES
Source: Oprah
2 whole egg whites
1 ripe banana
1/2 cup thawed orange juice concentrate
1/2 cup honey
1 1/2 cup oatmeal, uncooked
1 cup flour
1 tsp. baking soda
1 tsp. ground cinnamon
1/2 cup golden raisins
1/2 tsp. orange zest (grated rind)
1 tsp. orange extract
cooking oil spray
Preheat oven to 350 degrees F.
Place egg whites , banana and orange juice in blender and blend 60 seconds until incorporated.
Pour into large mixing bowl; add honey. Put in the oatmeal and flour and mix well. Then add baking soda and cinnamon; mix with wooden spoon. Then add raisins and orange zest.
Place by tablespoonfuls on greased cookie sheet.
Bake 10-12 minute or until lightly brown.
OATMEAL-RAISIN COOKIES
From: Pauline M. Marshall
3/4 cup light corn syrup
1/4 cup water
1 tsp. vanilla extract
2 egg whites
1/2 cup brown sugar
1/2 cup granulated sugar
2 cups rolled oats
2 cups oat bran
1 cup all purpose flour (I use 50:50 unbleached white: whole wheat) 1/2 tsp. baking soda
1/2 cup raisins
Preheat oven to 350 degrees F.
Mix all moist ingredients and sugars in a large bowl and then gradually blend in the dry ingredients. Fold in raisins (dough is fairly stiff, and gets more so as it sits).
Drop by spoonfuls (I use a soup spoon) onto a cookie sheet lightly sprayed with Baker's Joy.
Bake 15-17 minutes, or until the edges are browned. Store in an airtight container.
NURNBERGER COOKIES
Source: Pauline M. Marshall
1 cup honey
3/4 cup brown sugar
1/4 cup egg substitute or equivalent
1 tbsp. lemon juice
1 tsp. grated lemon rind
2 3/4 cups flour
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 tsp. baking soda
1/4 tsp. ground cloves
Slivered almonds for decoration, (optional)
Glazing Icing (recipe follows)
Mix honey, sugar, egg substitute, lemon juice and rind.
Mix dry ingredients together. Stir into honey mixture. Chill overnight.
Heat oven to 400 degrees F.
Roll out small amount of dough at a time to 1/4-inch thick. Cut into 2-inch rounds. Place on nonstick cookie sheet, place a slivered almond in center if desired.
Bake until set. When done, remove from oven and immediately brush with Glazing Icing.
GLAZING ICING
1 cup white granulated sugar
1/2 cup water
1/4 cup powdered sugar
Boil granulated sugar and 1/2 cup water until first indication of a thread appears (230 degrees F). Remove from heat and stir in powdered sugar. Brush lightly over cookies (when icing gets sugary, reheat slightly, adding a little water until clear again).
GINGER SNAPS
Source: Pauline M. Marshall
1/4 cup apple butter (or other fat substitute)
1/2 cup molasses
1 1/2 cups whole wheat pastry flour
1 t baking powder
1/2 tsp ground ginger
1/2 tsp ground cinnamon
1/4 tsp ground cloves
Preheat oven to 375 degrees F.
Mix all ingredients together and stir well.
Form into 2 dozen (1-inch) balls and place on a lightly sprayed cookie sheet. Moisten the bottom of a drink glass and flatten each ball.
Bake for 12 to 15 minutes at 375 degrees F.
5 MINUTE MOUSSE
From: Donna/tn
Beat together with a wire whisk for 1 minutes:
1 package (4 serving size) JELL-O Chocolate Flavor Fat Free Sugar Free Instant Pudding
1 1/2 cups skim milk
Stir in:
2 cups thawed Cool Whip Lite whipped topping
Spoon into 6 desert dishes. Refrigerate until ready to serve. Garnish as desired
FANTASTIC PINTO BEANS
From: Dawn/ny
2 cups dried pinto beans
1 tsp brown sugar
6 cups water
1 large or 2 small onions
1 slice bacon, cooked, crumbled
Clean beans, rinse and then rinse again. Put into pot, add sugar and cover with 6 cups of water. Bring to a rapid boil for 5 minutes. Cover, turn off burner and let sit for one hour covered.
Simmer (after a while you may need to add more hot water). Add onion and bacon and simmer just until soft.
SERVE WITH ABOUT 1 TEASPOON OF APPLE CIDER VINEGAR. THIS IS THE BEST PART - really, it doesn't sound too good, but served with cornbread and I was in heaven!
MICHIGAN DRIED-CHERRY SAUCE WITH HERBED CHICKEN BREASTS
From: Nancy/CA
Source: Best of Cooking Light Holidays 1997
Makes 4 servings
1/2 cup cranberry juice cocktail
1/2 cup ruby port wine
3 tablespoons brown sugar
1/2 teaspoon dried sage
1/4 cup dried tart cherries
1 tablespoon balsamic vinegar
1 tablespoon cornstarch
2 tablespoons water
Saute chicken breasts that have been marinated with mixture of olive oil, fresh chopped thyme, marjoram, rosemary, and sage until done (about 7 minutes on each side). Remove from pan and keep warm.
Add cranberry juice and next 5 ingredients to skillet; bring to boil. Cover, reduce heat, and simmer cranberry juice mixture , 5 minutes.
Combine cornstarch and 2 tablespoons water; add to cranberry juice mixture. Bring to a boil; cook 1 minute, stirring constantly.
Serve chicken breast with the sauce.
KEN'S OAT BRAN PANCAKES
From: Nancy/CA
Source: Sierra Live - For A Healthier You, January 1993.
Makes 4 servings
These pancakes are very light and tender. I think you will like them. If you don't eat pancakes because they seem too heavy, try these; they might change your mind about pancakes. This was the first low fat recipe I created for my husband, after his heart surgery ten years ago. It is still on of our favorite recipes.
1 cup unbleached all-purpose flour, sifted
1 cup Quaker Oat Bran
1 1/4 teaspoons baking soda
3/4 teaspoon baking powder
1/2 teaspoon salt
1/4 cup egg substitute or 2 egg whites
2 1/4 cups buttermilk, strained
2 tablespoons skim milk or water
Blend all dry ingredients together in mixing bowl. Add remaining ingredients to flour mixture and whisk together until blended. Mixing this batter will not produce a tough pancake. If batter is thick, add 2 teaspoons or more of milk or water.
Bake pancakes on a heated griddle or large skillet that has been sprayed with a vegetable cooking spray.
A SIMPLE AND QUICK BREAKFAST IDEA
From: Nancy/CA
The students in my class always loved to eat this. It is simple, but tasty.
Scramble enough egg substitute for 1 serving.
Split a pita bread and put the scrambled egg substitute into the pocket. Add some of your favorite salsa. Wrap pita sandwich in a paper towel for a minute. The heat from the scrambled egg substitute will steam and warm up the pita bread.
EASY BUT ELEGANT CHICKEN SUPREME
From: SueA, CA
Source: Weight Watchers Favorite Recipes
Makes 2 servings
1/3 cup plus 2 teaspoons plain dried bread crumbs
2 tablespoons plus 1 teaspoon flour, divided use
9 ounces skinned and boned chicken breasts
1 egg, lightly beaten
2 teaspoons each margarine and vegetable oil
1/2 cup sliced mushrooms
1/4 cup each canned ready-to serve chicken broth and dry white table wine
2 slices provolone cheese (1/2 ounce each), cut into strips
Italian (flat-leaf) parsley sprigs
In shallow bowl or on a paper plate combine bread crumbs and 2 tablespoons flour; dip chicken into egg, making sure all sides are coated, then dredge in crumb mixture. Repeat procedure, being sure to use all of egg and crumbs; set aside.
In 10-inch nonstick skillet combine margarine and oil; heat over medium heat until margarine is bubbly and hot. Add chicken and cook, turning once, until both sides are lightly browned and chicken is cooked through, 2 to 3 minutes on each side; transfer to plate and keep warm.
To same skillet add mushrooms and saute until lightly browned, 1 to 2 minutes; sprinkle with remaining teaspoon flour and stir quickly to combine. Add broth and wine and cook, stirring constantly, until mixture thickens, about 1 minute.
Return chicken to skillet and top evenly with cheese; cover and cook until cheese is melted, 2 to 3 minutes. Serve garnished with parsley.
BREAKFAST SAUSAGE CASSEROLE
From: Donna/Tn
I have made this and served it with salsa and fat free sour cream it is good.
1 (4 oz) can chopped green chiles
1 1/2 cups shredded fat-free cheddar cheese
1 lb low fat sausage cooked crumbled and rinsed with hot water
2 cups egg substitute
1 cup skim milk
Line the bottom of an 8-inch square baking dish with half the chiles then add half of the cheese then the remaining chiles then all the sausage then the rest of the cheese. Refrigerate overnight.
The next morning preheat oven to 400 degrees F.
Beat together the egg mixture and the milk pour over the casserole.
Bake uncovered for 30 minutes.
FROZEN LEMON CHEESECAKE YOGURT BARS
Source: Vegetarian Times, September 1997
Makes 8 servings
2 cups nonfat plain yogurt
1 cup lemonade, frozen concentrate, partially thawed
2/3 cup nonfat dry milk
1/2 cup fat free milk
1/3 cup sugar
2 tablespoons grated lemon zest
1/2 cup fresh lemon juice
In food processor or blender, combine all ingredients; process until smooth.
Fill popsicle molds or small paper cups with yogurt mixture. If using paper cups, cover each cup with aluminum foil. Insert popsicle stick into each mold or cup.
Freeze until mixture hardens before serving. Carefully remove from molds or cups to serving.
SPICY BLACK BEAN SPREAD
From: Dawn/ny
1 cup dried black beans
Water
1 bay leaf
1 small red bell pepper
1 jalapeno pepper
3 cloves garlic
1 teaspoon ground cumin
1/4 cup finely chopped fresh cilantro
1/4 to 1/2 cup vegetable stock
Salt and freshly ground black pepper to taste.
Rinse and pick over beans. Soak overnight.
Discard soaking water. Place beans in a kettle with water to cover and the bay leaf. Simmer until very tender, 1 to 1 1/2 hours.
While beans are cooking, roast the bell pepper and jalapeno under the broiler until completely charred. Place in a paper bag for 10 minutes to steam, then remove the skins and seed the peppers. For a spicier spread, include some of the seeds from the jalapeno.
Combine all ingredients except stock and salt and black pepper in a food processor and puree to a thick paste. A
Add enough stock to make it a spreadable consistency and season with salt and pepper.
CHICKEN CHOWDER (crock pot)
Source: Lansing State Journal, October 28, 1996
Servings: 4
2 cans (15 oz. each) cream-style corn
1 cup fat free milk
1/2 cup chicken broth
1/2 pound boneless skinless chicken breasts, cut in 1-inch cubes
1 potato, peeled, cut in 1/2-inch chunks
1/2 cup shredded carrot
4 green onions, chopped
1/4 teaspoon ground black pepper
1/4 teaspoon onion powder
1/4 cup mashed potato flakes
1/2 cup shredded cheddar cheese (for serving)
In a slow cooker, mix all ingredients together except cheese and potato flakes.
Cover crock pot and cook on LOW for 5-6 hours or until potatoes are tender and chicken is no longer pink,
Stir in potato flakes and cook on HIGH, uncovered for 5 minutes until chowder has thickened and flakes have dissolved. Top with cheese before serving.
STIR FRIED CHICKEN AND BROCCOLI
Source: Roberta Banghart
Servings: 8
1 1/2 pounds boneless skinless chicken breasts/cut in thin, 1 1/2-inch strips
2 tablespoons oil
2 tablespoons minced fresh ginger root, divided use
2 medium onions, sliced
6 cups broccoli florets
1 cup thinly sliced carrots
1/2 pound mushrooms, sliced
3/4 cup chicken stock
2 tablespoons sherry
2 teaspoons low sodium soy sauce
2 teaspoons cornstarch
2 tablespoons water
4 cups sliced Chinese cabbage or bok choy
In wok or large heavy skillet, heat oil over high heat. Gradually add chicken to very hot oil with 1 tablespoon ginger root. Stir-fry for 2 minutes. Remove from wok; set aside.
Add onion and stir-fry for 2 minutes. Set aside with chicken.
Add broccoli, carrots, mushrooms and remaining 1 tablespoon ginger root to wok. Stir fry for 2 minutes. Add a little water, if necessary to prevent sticking.
Mix stock, sherry and soy sauce. Pour over broccoli. Cover and steam for 2 minutes. Stir in onions and chicken.
Mix cornstarch and 2 tablespoons water. Stir into wok. Bring to boil. Add Chinese cabbage, Bok Choy or green cabbage. Stir and cook for 1 minute until crisp-tender.
GREEK-STYLE SCAMPI
Source: Y.C. Bacandreas
Makes 6 servings
1 tsp. olive oil
5 garlic cloves, minced
3 cans (28 oz. each) whole tomatoes, drained and coarsely chopped 1/2 cup chopped fresh parsley, divided use
1 1/4 pounds large shrimp, peeled and deveined*
1 cup crumbled feta cheese
2 Tbsp. fresh lemon juice (I just used one whole lemon, didn't measure)
1/4 tsp freshly ground pepper
Preheat oven to 400 degrees F.
Heat oil in a large Dutch oven over medium heat until hot. Add garlic; saute 30 seconds.
Add tomatoes and 1/4 cup of the chopped parsley; reduce heat and simmer uncovered for 10 minutes.
Add shrimp and cook 5 minutes.
Pour mixture into a 13x9-inch baking dish; sprinkle with feta cheese.
Bake at 400 degrees F for 10 minutes.
Sprinkle with remaining parsley, lemon juice and pepper.
*I also added about 8 chopped Kalamata olive along with the shrimp.
MINTED RICE
From: Y.C. Bacandreas
1 Tbsp. olive oil
1 cup chopped onion
2 1/2 Tbsp. dried mint leaves
1 cup uncooked rice
2 cups water*
1/8 tsp ground black pepper
Heat oil in a saucepan over medium heat until hot. Add onion and mint; saute until onion is tender.
Stir in rice. Add 2 cups water and bring to a boil. Cover, reduce heat and simmer 20 minutes until liquid is absorbed. Remove from heat and stir in pepper.
*Original recipe used 2 cups low-salt chicken stock for the water. I used water since I was using it with shrimp, not chicken.
EASY CHICKEN IN WINE FOR THE SLOW-COOKER
Source: Reggie Dwork
Makes 4 to 6 servings
"This was incredibly good. Very tender and moist. Easy to put together and then just forget about it till the timer goes off."
4 chicken thighs without skin*
4 skinless boneless chicken breast halves*
Salt and pepper, to taste
2 tbsp I Can't Believe It's Not Butter - ligh**
1 medium onion slice, cut in match stick pieces
4 oz sliced mushrooms, canned, drained
1/2 cup dry white wine
2 tsp Italian seasoning
3 cups cooked rice (for serving)
Season chicken with salt and pepper. In a skillet, brown chicken in butter, then place in the slow cooker.
Saute onion and mushrooms in the skillet. Add white wine to skillet and stir, scraping to remove all of the brown stuff stuck to the bottom of the pan! Pour all of that over the chicken and sprinkle with the Italian seasoning.
Cover and cook for 3 to 4 hours on HIGH.
Serve over rice (spoon sauce over top) and little sweet English peas
(optional).
*NOTE: Original recipe used 3 lb chicken. I used a combo of skinless thighs and breast halves.
**NOTE: Original recipe used butter
TIRAMISU TOFFEE DESSERT
Adapted from source: Betty Crocker Good and Easy Cook book
1 package loaf-sized pound cake or angel food cake, cut into 9 slices
3/4 cup strong coffee
1/2 cup sugar
1/2 cup regular or light chocolate syrup
1 (8 oz.) pkg. regular or fat free cream cheese, softened
1 (8 oz.) carton regular or fat free Cool Whip, thawed
2 Heath candy bars, chopped
Arrange cake slices on bottom of 11x7-inch dish. Drizzle coffee over cake.
Beat together cream cheese, sugar and chocolate syrup. Fold in Cool Whip. Spread cream cheese mixture over cake slices; sprinkle with candy.
Refrigerate about 1 hour before serving. Refrigerate leftovers.
FAST-TRACK BREAKFAST (FRUIT FLAVORED YOGURT SMOOTHIE)
Source: Prevention's Stop Dieting and Lose Weight, Edited by Mary Jo Plutt
Makes 4 servings
"This recipe makes several servings, so you can freeze any leftovers
for other mornings. Just back in single-serving containers to freeze, then allow to thaw overnight in the refrigerator. Stir well before drinking."
16 ounces low fat blueberry yogurt
1 1/4 cups skim milk
3/4 cup fresh blueberries
3 tablespoons nonfat dry milk powder
2 teaspoons honey
VARY with strawberry, blackberry, etc.
TO MAKE:
In a blender, blend the yogurt, milk, berries, milk powder, and honey until smooth.
CHERRY OAT DESSERT SQUARES
Source: Wilderness Pie Filling
From: Dawn,nys - 01-09-97
1 cup quick oats, uncooked
3/4 all-purpose flour
1/2 cup (1 stick) reduced-fat margarine, softened
1/3 cup sugar
1/4 cup chopped walnuts or pecans
1/2 tsp. ground cinnamon
1 (21 oz.) can light cherry pie filling
Preheat oven to 400 degrees F.
In large mixing bowl mix oats, flour, butter, sugar and nuts until crumbly. Reserve 1 1/2 cups. Press remainder into bottom of 9-inch square baking dish.
Stir cinnamon into cherry filling. Spread over crust. Sprinkle reserved crumbs over top, pressing lightly.
Bake for 20 to 25 minutes or until lightly browned. Cool. Cut into squares.
PROTEIN PANCAKES
From: Dawn,nys
Makes 12 pancakes
The addition of soy flour or powder to these pancakes boosts the protein content.
1 1/2 cups unbleached (wheat) flour
1/2 cup bran
1/4 cup rolled oats (grind in blender)
1/4 cup soy flour
1 tsp baking powder
1/4 tsp baking soda
1 1/2 cups milk
2 eggs
3 tbsp plain yogurt
2 tbsp light sesame oil
Mix the dry ingredients in a bowl.
Beat the liquid ingredients (including the oil) together and add them to the dry mixture. Stir to mix well, mashing out the lumps with a wooden spoon. Add more liquid if necessary; the batter should pour off the spoon slowly but smoothly (you can use water instead of milk after you've added the first 1 1/2 cups of milk).
Brush a hot skillet with oil or butter. The skillet should be well greased. Heat the skillet and cook the pancakes . Transfer to warm plate.
GREEK DICED VEGETABLE SALAD
From: Pat,CT - 01-09-97
Source: The Moosewood Restaurant Cooks At Home
1 cucumber, peeled, seeded and diced
1 large ripe tomato, diced
1 red bell pepper, diced
1 scallion, finely sliced or minced
2 tbsp fresh chopped parsley
2 tbsp extra-virgin olive oil
Juice of 1/2 lemon (or more to taste)
1 garlic clove, pressed
1/4 tsp. dried oregano, crumbled
8 black Kalamata olives, whole or pitted and sliced
Salt and pepper, to taste
Romaine lettuce leaves (for serving)
Crumbled feta cheese (optional, for serving)
Combine cucumber, tomato, bell peppers, scallions, parsley, oil, lemon juice, garlic, oregano and olives in a large bowl. Add salt and pepper, toss well.
Can serve immediately, is better if it sits for 30 minutes.
Mound the salad on lettuce leaves and top with feta, if using.
PASTA WITH BEANS AND ENDIVE
From: Pat,CT
Source: The Moosewood Restaurant Cooks At Home
1 pound short chunky pasta such as orecchietti or penne
3 tbsp minced garlic
3 onions, diced (3 cups)
3 tbsp olive oil
1 pound curly endive (about 10 cups shredded) (or chard, escarole or spinach)
1 (28 oz.) can undrained Italian plum tomatoes
2 cans (16 oz. each) Italian white beans (cannelloni)
Juice of 1 lemon
Grated Pecorino or Parmesan cheese
Bring large pot of water to boil. While pasta water heats, in a large saucepan saute garlic and onions in olive oil until the onion is translucent (add garlic last).
Wash and coarsely slice the endive or other greens. Stir the greens, salt and pepper into onions and cook for several minutes, covered, until the greens are bright and reduced by half.
When water boils, add pasta and cook until "al dente."
While pasta cooks, add juice from tomatoes to greens and crush in tomatoes with your hand. Stir and bring to a simmer. Add lemon juice just before draining pasta. Serve immediately with grated Pecorino or Parmesan cheese (if using).
BRAISED CHICKEN WITH GREEN PEPPERCORNS AND BASIL
(PAD KAI KAPROW)
From: Pat,CT
Source: Healthy Thai Cooking by Sri Owen
1 tbsp vegetable oil
3 shallots, thinly sliced
2 garlic cloves, thinly sliced
1 to 3 small redbird chiles (i sprinkle hot pepper flakes toward end or use a small jalapeno)
2 tbsp nam pla fish sauce (available in oriental aisle most supermarkets -oyster sauce is a widely available alternative)
2 whole skinless chicken breasts, cut chicken into julienne strips
4 tbsp hot water
2 tsp. fresh green peppercorns
Juice of 1/2 lime
1 tsp. sugar (optional)
Handful or more of fresh basil leaves
Salt and pepper, to taste
Hot cooked rice or rice noodles (for serving)
Heat oil in a nonstick pan, add shallots and garlic, stir-fry 2 minutes. Add chiles, fish sauce and chicken. Stir constantly 2 minutes, add 4 tablespoon hot water. Reduce heat and cover. Simmer 5-6 minutes.
Uncover pan and add peppercorns, lime juice and sugar (if using). Stir for 30 seconds and add basil leaves. Stir again, taste, and add salt and pepper if necessary.
Serve hot with boiled rice or rice noodles.
EGGPLANT PARMESAN
Source: Quick and Healthy by Brenda Ponichtera
From: Michele, NH
Makes 4 servings
2 1/2 cups spaghetti sauce
1 medium eggplant about 1 1/2 -2 lb
4 oz part-skim mozzarella
Grated parmesan (optional)
Preheat oven to 350 degrees F. Spray 9x13-inch pan with cooking spray.
Pour in 1/2 cup of sauce. Peel eggplant and slice 1/2-inch thick. Arrange 1/2 the slices in the baking pan. Top with 1c of sauce, half the mozzarella, the remainder of eggplant and the remainder of the sauce.
Cover with aluminum foil and bake 45-55 min. Top with remainder of mozzarella and return to oven, uncovered until cheese is melted.
Serve with parmesan.
LIGHT 'N' LEAN NACHOS
Source: Prevention Magazine, Quick and Health Low-Fat Cooking
From: RisaG., NJ
Makes 8 servings
1 1/2 lbs potatoes (large), scrubbed and sliced 3/8" thick
1/2 cup defatted chicken stock
1 1/3 cup salsa
1 cup rinsed and drained canned pinto or white beans
1/2 tsp hot pepper sauce
2/3 cup shredded low-fat Monterey jack cheese
In a 4-cup glass measuring cup, combine half of the potatoes and 1/4 cup stock. Cover with vented plastic wrap and microwave on high for 5 to 7 minutes, or until the potatoes are just tender. Let stand for 5 minutes, or until cool enough to handle. Drain the potatoes and pat them dry with paper towels.
Layer the potatoes on a large microwave-safe serving plate. In a small bowl, mix the salsa, beans and pepper sauce. Spoon half of the mixture over the potatoes. Sprinkle with 1/3 cup Monterey Jack. Loosely cover with wax paper.
Microwave on medium (50% power) for 2 minutes, or until the cheese has melted. Serve immediately.
From: RisaG., NJ - Here is a tasty topping for salads:
SOUTHWESTERN VINAIGRETTE
Source: Cooking Light 1993
Makes 3/4 cup plus 2 tablespoons.
1/2 cup no salt added mild salsa
3 tbsp lime juice
2 tbsp minced fresh cilantro
1 tbsp white wine vinegar
1 tbsp Dijon mustard
1/4 tsp chili powder
1/4 tsp pepper
Combine all ingredients in a small bowl, stirring well with a wire whisk.
Cover and chill at least 2 hours before using.
From: RisaG., NJ - Here is a healthy low fat breakfast:
OATMEAL BUTTERMILK PANCAKES
Makes 16 pancakes (4-inches each).
If you have time, premix part of batter and refrigerate overnight. These are truly a breakfast treat, especially with fresh fruit or warm real maple syrup.
1 1/2 cups uncooked oatmeal
2 cups low-fat buttermilk
3 egg whites
1 cup whole wheat flour
2 tsp baking soda
2 tbsp brown sugar, or less or none
Combine oatmeal, buttermilk and egg whites and let stand for at least 1/2 hour or refrigerate up to 24 hours.
Add remaining ingredients, and stir batter just until the dry ingredients are moistened.
Bake on a hot, lightly oiled griddle.
From: RisaG., NJ - This is a good one:
PARMESAN BREADED CHICKEN
Makes 4 servings
1/4 cup seasoned dry bread crumbs
1/4 cup grated Parmesan cheese
1/2 tsp dried oregano
1/4 tsp dried rosemary
1/4 tsp dried basil
1/4 tsp ground black pepper
4 bone-in chicken breasts, skin removed
1/2 cup buttermilk
Oil for coating pan
Preheat oven to 350 degrees F. Lightly coat a baking pan with oil.
Combine bread crumbs, cheese and spices, bread crumbs and cheese in a shallow bowl.
Dip chicken pieces in the buttermilk, then in the crumb mixture. Place chicken, bone side down, on the pan.
Bake, covered, for 25 minutes or until done.
This one is also pretty good.
From: RisaG., NJ
MATCHSTICK STIR-FRY
Source: Frieda's
Makes 3 to 4 main-dish servings
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
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)
For 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 to pan 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.
SOUTHWEST CHILE SAUCE
From: RisaG., NJ:
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.
STRAWBERRY PATCH DESSERT
From: Nancy/CA
Source: Nancy's Kitchen - Sierra Live - June 1993
Servings: 8
The following recipe is a take-off of my dh's favorite Fresh Strawberry-Rhubarb Pie. He is on a very low-fat diet, so pie crust is not on his menu. For those of you who can indulge in eating a nice flaky pie crust, just put the fresh strawberries and glaze into a baked pie crust.
For those of you who want to cut down on fat but don't want to bother making the cake part of this recipe, just put a layer of torn angel food cake pieces into the bottom of a 9x12-inch, 2-inch deep pan, then top with the strawberry-rhubarb mixture. Even people who claim they dislike rhubarb, love this recipe.
FOR THE CAKE:
1 cup all-purpose flour
1 teaspoon baking powder
1 whole egg
2 egg whites
2/3 cup sugar
1/4 teaspoon salt
1/2 cup skim milk
1 tablespoon butter, melted
vegetable cooking spray
FOR THE FILLING:
4 large baskets fresh strawberries
FOR THE GLAZE:
2 cups fresh rhubarb, chopped or 1 cup
chopped strawberries and 1 cup rhubarb
1 cup water
1 cup sugar
1 (3 oz.) package strawberry jello
TO SERVE:
Lowfat whipped dessert topping or nonfat vanilla yogurt or nonfat vanilla ice cream.
TO PREPARE THE CAKE:
Preheat oven to 350 degrees F. Spray a large torte pan or 10-inch round cake pan with cooking spray.
In a mixing bowl, beat egg and egg whites at high speed 4 minutes, or until thick. Gradually add sugar; beat at medium speed 4 to 5 minutes or until sugar is completely dissolved. Add dry ingredients to egg mixture; stir just until combined.
Heat milk with butter just until butter melts; stir into batter and mix well. Pour into prepared pan.
Bake at 350 degrees F for 20 to 25 minutes. Cool in pan for about 5 minutes, then turn out of pan onto serving plate. Cool completely before assembling the dessert.
TO PREPARE THE GLAZE:
Mix together the chopped rhubarb, water, and sugar in a medium-size sauce pan. Cook until rhubarb is very soft and forms a sauce when stirred. Remove from heat; add strawberry jello and stir until jello is completely dissolved. Cool in refrigerator until mixture begins to thicken.
TO PREPARE THE FILLING:
Clean strawberries and place in a large mixing bowl. Pour partially set glaze over berries. Use a rubber spatula to bently fold the berries and glaze together.
ASSEMBLY:
Form a foil collar around the cake, extending about 2-inches above the top of the cake. Pile strawberry mixture on top of the cake. Put in the refrigerator and chill at 6 hours before serving.
TO SERVE:
Top each serving with a dollop of lowfat whipped dessert topping or some nonfat vanilla yogurt or nonfat vanilla ice cream.
VARIATION:
The strawberry filling and glaze can be put into a pre-baked meringue shell that has been made in a large, 10-inch pie pan.
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