Recipe: Assorted Recipes - mostly low fat (38) - 02-27-98 Recipe Swap (updated)
Recipe CollectionsThis is a file that I found from one of our old chat room recipe swaps that wasn't posted to the message boards at the time:
38 ASSORTED RECIPES (MOSTLY LOW FAT)
Recipe Swap - February 17, 1998
RECIPES IN THIS FILE:
Black Bean Soup (low fat, using bacon bits)
Three Bean Gourmet Chili
Chicken Teriyaki Stir-Fry (using chicken thighs)
Italian Mushroom and Eggplant Stew (using ground turkey)
Garden Ratatouille
Bean and Rice Burgers (using brown rice)
Chicken and Mushroom Noodle Soup
Incredible Split Pea Soup
Bulgar
Baked Pasta Casserole (with vegetable and Parmesan white sauce)
Pumpkin Bread (makes two loaves)
Carrot Cake with Cream Cheese Frosting (low fat)
Favas with Tiny Pasta
Tex Mex Muffins (corn muffins with cheddar and chiles)
Banana/Pineapple Tropical Sorbet (ice cream machine)
Rhubarb Frozen Yogurt
Rum Raisin Ice Cream (using frozen banana, blender)
Eggplant Casserole (using cottage cheese, mushrooms)
Low Fat Chicken Enchiladas
Frozen Strawberry Whip (blender)
How to Make Fat Free Salad Dressing
Honey Mustard Vinaigrette
Basil Vinaigrette
Indian Dressing
Oats And Honey Buttermilk Bread (Bread Machine)
Vegetable Chili (using corn and stewed tomatoes)
Baked Eggplant Slices
Light Whole Wheat Bread (bread machine)
Apple Cider Cinnamon Bread (bread machine)
Olive Cheese Balls
Parkin
Baked Halibut Provencal (serves 2)
Apple Bread (low fat, using egg whites)
Spicy Banana Bread (low fat, using egg whites)
Blueberry or Cranberry Gingerbread (low fat, using egg whites)
Pork and Apple Stir-Fry (with peppers and ginger)
Herbs and Seasonings for Vegetables
Apple Spice Muffins (lowfat, using cornmeal and buttermilk)
BLACK BEAN SOUP
2 cups dried black beans
2 1/2 quarts water
1 cup onion, minced
1/2 cup celery, minced
1/4 cup imitation bacon bits
2 tablespoons chicken bouillon granules
Pinch of dry mustard
TO ADD AFTER COOKING:
1/2 ounce lemon juice
2 tablespoons red wine
1/2 ounce Butter Buds (1 packet)
Soak beans in water 4 hours or overnight.
WHEN READY TO COOK:
Do not drain the beans. Place the beans and soaking water in a large soup pot or Dutch oven. Add all remaining ingredients except Butter Buds, lemon juice and wine. Cook for 2-3 hours till beans are soft and mushy.
If you prefer a smooth soup, blend and return to pan. Just before serving, mix lemon juice with the wine; whisk in Butter Buds and add to hot beans.
RECIPE NOTES:
I did not blend mine; I liked the whole beans. I actually cooked mine much longer than 3 hours because I just left it to simmer while I was gone from the house and I was gone longer than I had expected to be. It didn't seem to hurt it any. I think that this might be a good candidate for all day in the the crock pot. This was good the first day and even better reheated the next day for lunch.
Makes 8 servings
Per serving: 200 calories and 1.5 grams total fat
Adapted by Barbara Brandt from source: The Jack Spratt Cookbook by Polly Zane, 1970-80's
THREE BEAN GOURMET CHILI
From: Peggy, WA
1 pound of lean ground turkey
1 tablespoon canola oil
1 large onion, chopped
8 oz frozen mixed pepper strips
1 (29 oz) can pinto beans
1 (15 oz can) kidney beans
1 (15 oz can) garbanzo beans
2 cans (15 oz each) ready-cut (diced) tomatoes
1 cup of red wine (or 1/4 cup of red wine vinegar)
1 to 2 tablespoons brown sugar
salt, to taste (start with about 2 teaspoons)
about 1/2 teaspoon of garlic powder or to taste
2 to 3 tablespoons chili powder
Hot cooked rice (optional, for serving)
In a large, non-stick skillet, brown the ground turkey. The turkey should come apart as it cooks, becoming brown and crumbly. If it doesn't come apart, help it out.
In a 4-6 quart nonstick pot, add 1 tablespoon canola oil, and the chopped onion. Cook the onions over medium heat until they are clear. Add the frozen pepper strips.
Open the cans of beans and tomatoes. Drain all the cans except for the can of garbanzo beans. Add all the canned ingredients to the pot, and increase the heat to medium high.
Add the browned turkey, the wine or vinegar, the salt, garlic, brown sugar and chili powder. Once the chili has heated to the point that it is bubbling, reduce to low heat, and let it simmer for about 30 minutes. Put a lid on it if you don't like to clean spots off the stove and the walls.
This is really good served over steamed rice.
Makes 8 servings (10 oz. each)
Per serving (without rice): 254 calories, 6.5 gm. fat, and 22% calories from fat
CHICKEN TERIYAKI STIR-FRY
From: Peggy, WA
"The teriyaki sauce, sesame oil, and hot chili oil are what give this dish it's authentic flavor. They can usually be found in the Asian section of your supermarket. Using them is really worth the taste difference."
8 to 12 oz skinless, boneless chicken thigh meat (about 4 pieces), sliced
1/2 cup sweet teriyaki sauce (I use Yoshida's)
1 teaspoon sesame oil
1 teaspoon hot chili oil
1 large onion, chopped
At least 16 oz of vegetables (Any mix you like - frozen vegetables work fine)
Soy sauce or salt as needed
Hot cooked rice (for serving)
In a mixing bowl, marinate the chicken strips in the teriyaki sauce for about 2 hours, if possible.
In a large skillet, add the sesame and hot chili oils, and spread the oil in the pan with a basting brush. Heat the pan to a medium-high heat.
Add the chicken and the marinade to the skillet. Heat until the meat is cooked, turning and/or stirring to make sure all sides get cooked.
Add the onion and vegetables, and cook over medium heat until the vegetables are tender. Covering the skillet with a lid will make the vegetables cook faster. Taste, and add more water, soy sauce, or other seasoning as desired.
Serve over steamed rice.
ITALIAN MUSHROOM AND EGGPLANT STEW
From: Peggy, WA
1 pound of lean ground turkey
1 tablespoon virgin olive oil
1 large onion, chopped
1 (8 oz) package of fresh, pre-sliced mushrooms
1 (28 oz) jar of inexpensive spaghetti sauce
1 (15 oz) can ready cut (diced) tomatoes
1 teaspoon each, basil and oregano
Salt to taste; start with about 2 teaspoons
About 1/2 teaspoon garlic powder
Ground cayenne pepper to taste (optional)
1 large eggplant, peeled and cut into 3/4-inch cubes
Hot cooked pasta (optional, for serving)
In a large skillet, cook the ground turkey until it is crumbly and browned on the outside.
In a 4-6 quart pot, add the chopped onion, and cook over medium heat for a couple of minutes.
Then add the package of sliced mushrooms, and continue cooking until the mushrooms and onions begin to create a liquid in the bottom of the pan (your house should smell terrific at this point).
Add the browned turkey. Add the spaghetti sauce, the can of tomatoes, and the spices and stir well. Add the eggplant cubes, and stir them in so that they are covered with the sauce. Increase the heat to medium high, until the stew begins to bubble. Then reduce to low heat, and cook until the eggplant is tender (When the eggplant is cooked, it will be soft and sort of a tannish color).
This stew is great by itself, but is a complete meal when served over your favorite pasta.
GARDEN RATATOUILLE
From: Peggy, WA
1 large onion, chopped in 1/2 inch cubes
1 tbsp olive oil
2 large bell peppers, chopped
2 cups quartered tomatoes
3 cups sliced summer squash (zucchini, crookneck, or any combination)
2 1/2 cups eggplant, cut in 1/2 inch cubes
1 tsp oregano leaves
1/2 tsp garlic powder
Salt, black pepper, and cayenne pepper (optional) to taste.
Saute onions in olive oil.
Add green peppers, tomatoes and squash; saute until heated.
Add remaining ingredients. Cover and cook very slowly about 15 minutes longer.
SERVING SUGGESTIONS:
Delicious served with cooked bulgur, also a wonderful accompaniment to barbecued chicken.
BEAN AND RICE BURGERS
Source: Carl Berger
Makes 4 servings
1 cup cooked brown rice
1 1/2 cup cooked beans (pink, kidney, navy, etc.)
1/2 cup flour (white or whole wheat)
1 tbsp margarine or butter
1 medium onion, diced
1 clove garlic, mashed
1 tbsp Spike or seasoning salt
OPTIONAL:
1 cup cooked mashed potatoes
1/2 cup cornmeal
1/2 cup bran
1/2 cup cracked wheat
1 small bell pepper, diced
1 carrot, grated
Mash beans. Add all ingredients and mix well. (If you use all of the ingredients listed your mix may be a bit dry. You might want to add a 1/4 to 1/2 cup of soy, nut, or rice milk. Of coarse you also could use whole milk. Be sure you don't thin it too much or it will be mushy. Look for a 'hamburger' consistency.)
Heat greased (I use cooking spray) a griddle or electric frypan on medium heat.*
Spoon about 2 heaping tablespoons of the mixture onto griddle or frypan for each burger and flatten with greased pancake turner. Turn several times rather than just once on each side like conventional burgers, they have a better texture that way.
*Or, you can grease a 13x9-inch glass baking pan and bake at 350 degrees F for 30 minutes. Just spread mixture in pan and cook uncovered. Use a pancake turner to cut and remove cooked 'burger'.
CHICKEN AND MUSHROOM NOODLE SOUP
From: Peggy, WA
64 oz Swanson's canned Chicken broth (1 large can and 1 small can)
1 chicken bouillon cube
4 oz medium egg noodles (1/3 a regular-sized bag)
1 1/2 cups cooked chicken meat, chopped
1 large onion, chopped
8 oz frozen sliced carrots
8 oz frozen cut green beans
1 (8 oz) package fresh, pre-sliced mushrooms
3 to 4 cups lowfat milk
1/2 teaspoon garlic powder (or to taste)
Salt to taste (start with about 2 teaspoons)
1/2 teaspoon ground sage
1/4 teaspoon ground thyme
1/4 teaspoon ground cayenne pepper
Pour all of the chicken broth into a 4-6 quart nonstick pot, or a stockpot. Add the chicken bouillon cube. Heat over medium-high heat until boiling.
Add the egg noodles; reduce the heat slightly. Stir occasionally, letting the noodles cook for 5 minutes or so. The noodles should not be done at this point.
Add chicken, onion, frozen vegetables, mushrooms and spices. Cook for another 5 minutes or longer, until the noodles and the vegetables are tender and cooked through.
Add 3 to 4 cups of lowfat milk, depending on your preference. Heat through over medium heat, without bringing to a boil. Taste, and adjust spices accordingly. This soup falls flat without enough salt, so if it doesn't taste good, try a bit more salt.
This soup is very good served with a loaf of very crusty sourdough bread. You can skip butter just by dipping the bread into the soup!
INCREDIBLE SPLIT PEA SOUP
From: Peggy, WA
1 (14 oz) package mixed split peas (yellow and green)
7 cups water
1 large onion, chopped
3/4 cup finely chopped carrots
1/2 tsp garlic powder
Salt, and ground cayenne pepper to taste
1 1/2 cups lean diced ham (turkey ham would be go)
Sort the peas. This means looking through the peas one handful at a time to see if there is any debris among them. DON'T SKIP THIS STEP! Small rocks often accompany dried beans and peas, and all you have to do is bite down on one of these once to know you never want to do that again.
Rinse the peas, and then put them in a 4-6 quart Dutch oven. Add the 7 cups of water, and bring to a boil. Boil for 2 minutes, then reduce heat to medium low. Add remaining ingredients, except for the ham, and cook, covered, for about two hours. Peas should be very tender and falling apart.
Add ham, and simmer uncovered for 20 minutes.
Makes approximately 8 servings (1 cup each). But I do not know who can eat only 1 cup of split pea soup!!
BULGAR
From: Peggy,.WA
Makes 3 cups
2 cups water or chicken stock
1 tsp salt
1 Tbsp canola oil
1 cup wheat bulgar (you can find this in the market, in the section with the rice and pastas)
In a 2 quart saucepan, bring the water or chicken stock, salt and oil to a boil over high heat. Stir in bulgar. Reduce heat to low, and simmer for about 20 minutes, or until water is absorbed, and wheat grains are tender. Add more water to cook if necessary.
Delicious served with Garden Ratatouille (recipe above) and barbecued chicken.
BAKED PASTA CASSEROLE
From: Terry,Tx
Makes 8 servings
1 (16 oz) box penne pasta
4 cups chopped vegetables, such as peppers, mushrooms and broccoli
1 onion, chopped
1 clove garlic, minced
1 tbsp butter
1/4 cup flour
4 cups fat free milk
1/2 cup plus 2 tbsp grated Parmesan cheese, divided use
1/2 tsp ground white pepper
1/4 tsp salt
1/4 cup plus 1 tbsp chopped fresh basil (or 2 tbsp plus 1 tsp dried), divided use
1/3 cup bread crumbs
Heat oven to 350 degrees F.
Prepare pasta according to pkg. directions. During last 10 minutes of cooking, add vegetables to the boiling water. Drain well.
Meanwhile, in a saucepan over medium heat, cook onions and garlic in hot butter 1-2 minutes, stirring, until onions are transparent. Stir in flour to form paste. Whisk in milk and cook 5 minutes or until mixture thickens and coats back of spoon. Remove from heat and stir in 1/2 cup Parmesan, pepper and salt.
In casserole dish, combine pasta, vegetables, milk mixture and 1/4 cup basil.
In small bowl, combine bread crumbs, remaining 2 tablespoons cheese and 1 tablespoon basil. Sprinkle over pasta mixture; spray with butter-flavored cooking spray.
Bake 30 minutes or until browned.
PUMPKIN BREAD
From: Candy,VA
Makes 2 loaves
3 cups sugar
3 1/2 cups flour
2 tsp baking soda
1 1/2 tsp salt
1 tsp ground cinnamon
1 tsp ground nutmeg
2 cups pumpkin
4 eggs (or egg beaters)
1 cup oil (or applesauce)
2/3 cup water
1/2 cup raisins (optional)
Place dry ingredients in a large bowl. Make a hole in the center and add pumpkin, eggs, oil and 2/3 cup water. Mix until blended. Add raisins (optional). Divide between 2 greased 9x5-inch loaf pans.
Bake at 350 degrees F for 1 hour, may need 5-8 more minutes. This is good with no frosting.
CARROT CAKE WITH CREAM CHEESE FROSTING
From: RisaG., NJ
Adapted from source: So Fat, Low Fat, No Fat by Betty Rohde
Makes 1 (13x9-inch) cake, 12 servings
1 1/4 cups pitted prunes, halved
1/2 cup hot water
2 cups all-purpose flour
2 tsp. ground cinnamon
1 1/2 tsp. baking soda
1/2 tsp. salt
4 cup shredded carrots
2 cups sugar
1/2 cup pineapple juice
1/2 cup egg substitute
2 tsp. vanilla extract
Cream Cheese Frosting (recipe follows)
1/2 cup chopped pecans (optional)
Preheat oven to 350 degrees F. Coat a 9x13-inch pan with vegetable oil spray.
Combine the prunes and 1/2 cup hot water in a food processor or blender. Process or blend until finely chopped, scraping down sides occasionally. Set aside.
In a medium mixing bowl, combine the flour, cinnamon, baking soda, and salt. Set aside.
In a large bowl, mix prune puree, carrots, sugar, juice, egg substitute, and vanilla. Add the flour mixture, stirring well until blended. Pour into prepared pan.
Bake at 350 degrees for 30-40 minutes or until a toothpick comes out clean. Cool on a wire rack.
Dust with powdered sugar or cover with frosting.
CREAM CHEESE FROSTING
1 3/4 cups powdered sugar
1 (8 oz) package fat free cream cheese, at room temperature
1 tsp. vanilla extract
Very carefully mix the ingredients for the frosting together with a wire whisk, only until blended. (Fat free cream cheese will break down if overmixed.) Spread on the cooled cake. Sprinkle chopped pecans over if desired. That will add more fat grams.
FAVAS WITH TINY PASTA
From: Peggy, WA
Adapted from source: Lose Weight Naturally Cookbook
Makes 4 servings
3 medium carrots, thinly sliced
2 cups cooked fava beans
1 cup cooked tiny pasta
1/4 cup snipped chives
3 tbsp red wine vinegar
1 tsp dried basil
1/2 tsp dry mustard
1 tsp oil
Blanch carrots in boiling water for 3 minutes; drain.
In a large bowl, place carrots, drained favas, pasta and chives.
In a cup, whisk vinegar, oil, basil and mustard. Pour over salad. Toss well. Refrigerate. Marinate at least 2 houra before serving. Serve at room temperature.
TEX MEX MUFFINS
From: RisaG., NJ - "These are really delicious. I put them with chili the other night and Steve loved them more than the chili. He usually doesn't like muffins."
Adapted from source: So Fat, Low Fat, No Fat by Betty Rohde
Makes 18 muffins, 2 muffins a serving, a trace of fat in each
1 1/2 cups yellow cornmeal
1 tsp. baking soda
1/2 tsp. salt
1 (2 oz.) jar diced pimentos, drained
1 cup shredded nonfat cheddar cheese
1/2 cup finely chopped onion
1/4 cup chopped green chiles, undrained
1/2 cup egg substitute
1 cup skim milk
1 (8 oz.) can yellow cream-style corn*
Preheat oven to 400 degrees F. Lightly spray two muffin tins with vegetable oil spray.
In a mixing bowl, combine the cornmeal, baking soda, and salt; stir in the pimentos, onion, cheese, and chiles. Make a well in the center.
Combine the egg substitute, milk and corn; add to the dry ingredients, stirring just to moisten. Spoon into the prepared tins, filling the cups 3/4 full.
Bake for 30 minutes until golden. Remove from the pans immediately.
*I used regular canned corn and it was just fine. I think she wants you to use cream-style to make the muffins more moist.
BANANA-PINEAPPLE TROPICAL SORBET
From: Peggy, WA
Makes 4 servings
1 pineapple
2 bananas, chopped
3 tbsp sugar
1 cup plain nonfat yogurt
1 tbsp honey
TO PREPARE THE PINEAPPLE:*
Because this sorbet is frozen in the pineapple shell, you must cut out the flesh according to the following special method. First, slice off the top, just at the point where the edges begin to straighten. Now stand the pineapple up on its bottom end. Insert a long, thin-bladed knife into the exposed flesh, next to the pineapple's outer skin. Push the knife in tin the entire length of the pineapple, stopping just above the bottom - CAREFUL -you don't want to penetrate through the bottom. Cut in a circle around the edge just inside the skin. You've now created a long cylinder of pineapple flesh that's connected to the shell only at the bottom.
To separate the bottom of this fruit cylinder, insert the knife into the side of the pineapple, about 1-inch from the bottom. Without enlarging the hole that is the knife's entry point into the fruit, fan the blade back and forth, cutting through the inside fruit cylinder in a large "V". Repeat this procedure on the opposite side. Now the long, central pineapple cylinder is free.
Invert the pineapple over a bowl to catch the juice. Plunge a fork into the pineapple cylinder's top end and, with firm determination, pull it out into the bowl. Remove the tough central core of the fruit by cutting the cylinder into quarters and then trimming off the center strip of each piece. Remove any "eyes". Roughly chop the remaining pineapple flesh and put it into the bowl with the reserved juice. The rest is easier!!
TO MAKE THE SORBET:
Puree pineapple flesh and juice with bananas in food processor, gradually adding the sugar, yogurt and honey.
Transfer to ice cream maker and process according to directions. Scoop sorbet into hollowed out pineapple shell, cover with plastic wrap and freeze for at least an hour.
TO SERVE:
Remove from freezer just before serving. Slice the pineapple from top to bottom into 6 wedges.
*Of course, one needn't go to all that trouble to prepare the pineapple...but it's a lovely way to present the sorbet. If you don't want to do it, then skip all the hard part, and just chop up the pineapple flesh and go from there and serve directly out of the ice cream maker!!
RHUBARB FROZEN YOGURT
From: Peggy, WA
Makes 4 servings
2 cups stewed rhubarb
1/2 cup plain low fat yogurt
3 tablespoons granulated sugar
2 tablespoons orange juice
In food processor puree stewed rhubarb until smooth. Blend in yogurt, sugar and orange juice.
Freeze in ice cream maker (or cover and freeze in shallow metal pan for 3 to 4 hours or until almost firm. Break up mixture and process in food processor in batches if necessary until smooth.)
Freeze in airtight container for 1 hour or until firm.
RUM RAISIN ICE CREAM
From: Peggy, WA
1 very ripe banana
1 tsp lowfat yogurt
1/4 tsp rum extract
1 tbsp raisins
Peel banana, wrap in plastic and freeze 24 hours.
Thaw slightly, combine in blender with remaining ingredients except raisins. Blend until smooth. Stir in raisins. Serve.
"Here is a real good recipe. We ate this week and even Steve, not so thrilled with eggplant, loved it." - RisaG., NJ
EGGPLANT CASSEROLE
Makes 6 servings
1 medium eggplant, sliced into rounds 1/2-inch thick
1 tsp. salt
1 cup uncooked rice
1 small onion, chopped
1 clove garlic, minced
2 cups sliced fresh mushrooms
1 (8 oz.) can tomato sauce
1 tsp. dried oregano
1/2 tsp. dried basil
2 cups fat free cottage cheese
1/4 cup skim milk
1 cup shredded fat free mozzarella cheese
Spray a 2 1/2 quart casserole or baking dish lightly with vegetable oil spray.
Place the sliced eggplant in a bowl, add 1 tsp. salt, then cover with water and soak for 1/2 hour (this takes out the strong taste some eggplants have and helps prevent discoloration.)
Cook the rice in 2 cups water until tender; drain if necessary and set aside.
Preheat oven to 350 degrees F.
TO PREPARE THE EGGPLANT:*
Drain eggplant and steam until tender. If you do not have a steamer, place 1/2 cup water in a saucepan, add the eggplant, cover, and bring to a boil. Lower the heat and cook just until tender, with the lid on. watch closely; the water might cook away and burn your eggplant.
TO MAKE THE MUSHROOM MIXTURE:
In a nonstick skillet, saute the onion, garlic, and mushrooms with 1/4 cup water until they start to brown, stirring frequently. Add the tomato sauce, oregano and basil.
TO ASSEMBLE THE CASSEROLE:
In a small bowl, mix the cottage cheese and skim milk.
Make a layer on the bottom with half the cooked rice. Top with half the eggplant, half the cottage cheese and milk mixture, half the mushroom mixture and half the mozzarella. Repeat, ending with the cheese.
Bake for 30-35 minutes or until bubbly and heated through.
*Instead of salting and steaming the eggplant, I just cut it in rounds, put it on a greased baking sheet (with PAM spray), spray the top of the eggplant rounds, sprinkled with garlic seasoning and baked it for 10 minutes on one side and turned it over and sprayed it with the PAM and sprinkled with the seasoning and baked the other side for 10 minutes. Then I let it cool slightly and set it aside until I was ready to assemble. The took less time and was quite delicious.
LOW FAT CHICKEN ENCHILADAS
From: Pam/AZ - "WE LOVE THESE!!!"
1 (10 3/4 oz.) can condensed cream chicken soup (low fat)
1 (8 oz.) container fat free sour cream
1 cup shredded cooked chicken
1 (4 oz) can chopped green chilies, drained
1 dozen corn tortillas
1 cup grated low fat cheese (longhorn)
Chopped green onions (for garnish)
Mix together (undiluted) soup, sour cream, chicken and chiles. Spoon mixture into corn tortillas and fold in half. Arrange in 9x13-inch pan sprayed with Pam. Spread grated cheese evenly over mixture.
Bake at 400 degrees F for 20 minutes. During last 5 minutes sprinkle chopped green onions over all.
FROZEN STRAWBERRY WHIP
From: Peggy, WA
Makes 4 servings
1 pint fresh strawberries or unsugared frozen strawberries
3/4 cup sugar
1 lemon, juice only
Put strawberries, sugar and lemon juice into a Mixmaster (blender). Beat for 15 to 20 minutes until mixture thickens. Place in parfait glasses or sherbet dishes and freeze.
Before serving, decorate each with a strawberry.
FAT FREE SALAD DRESSINGS
Source: Tanya Heikkinen
"I'll give a few guidelines for creating your own FF salad dressings,
then a couple of samples that have worked well for me. These recipes
make dressing for two people. Dressing is very forgiving, and if it
tastes odd, it is easy enough to fix." - Tanya Heikkinen
VINEGAR BASE:
I generally use balsamic vinegar as the base for salads when the rest of the meal is European-style. For Indian, Middle Eastern, and Asian meals, I use brown rice vinegar, which I get at the local ethnic-food store. Otherwise, you can use apple cider vinegar. I don't use white vinegar, since I like a little flavor with my acidic foods :-) Start with about 1/4 cup of vinegar.
HERB OR SPICE:
If you want to use an herb, fresh ones are the best. Otherwise, dried will do. I tend to use herbs and spices traditionally used in the style of cuisine I am preparing. Add a total of 1/2 to 1 tsp of herbs and spices.
SWEETENER:
This is entirely optional, it just adds another dimension to the dressing. Use a flavorful sweetener, like honey (I've never tried brown rice syrup or malt sweetener, they'd probably be great). Table sugar will add sweetness, but, like white vinegar, little flavor. Use about 1/2 tsp of sweetener.
MUSTARD:
This, again, is optional, but a nice touch. Don't use yellow mustard. Stoneground and Dijon mustards are tasty. Use sweet hot mustard in Asian-style dressings. Use about 1 tsp of prepared mustard.
WATER:
This will tone down the dressing a bit, if you like to dump a lot of dressing on your salad. I generally don't add water, but then I only dribble a little dressing over each bowl. The dressing is very flavor-saturated, so it actually will spread over two bowls of salad. Add about 1/4 cup of water if you want to use it.
HONEY MUSTARD VINAIGRETTE:
1/4 cup apple cider vinegar
1/2 tsp honey
1 tsp prepared stoneground mustard
Put all ingredients in a small bowl. Cream together until well blended.
BASIL VINAIGRETTE:
1/4 cup balsamic vinegar
1/4 tsp dried basil (or 1/2 tsp fresh)
1/4 tsp dried oregano (or 1/2 tsp fresh)
Put all ingredients in a small bowl, and stir. Let sit about 10 minutes.
INDIAN DRESSING:
1/4 cup orange juice
1/4 tsp ground coriander
1/4 tsp chopped fresh cilantro
1/2 tsp prepared sweet-hot mustard
Put all ingredients in a small bowl, and stir. Let sit about 10 minutes.
OATS AND HONEY BUTTERMILK BREAD
(bread machine)
From: Peggy, WA
1 cup low fat butter milk
1 egg
3 tablespoons honey
2 tablespoons sweet cream butter
1 cup oatmeal
2 3/4 cups bread flour
2 1/2 teaspoons active baker's yeast
2 teaspoons salt
1 tablespoon vital gluten
Add all of the ingredients to the bread pan, set medium crust, white bread setting.
"This is really delicious and really quick to make."
VEGETABLE CHILI
From: RisaG., NJ
Makes 6 servings
1 cup coarsely chopped onion
1 medium green bell pepper, chopped coarsely
1 cup chopped celery
2 cloves garlic, minced
1/4 cup hot water
1 (14 oz.) can stewed tomatoes, undrained
1 (15 oz.) can white beans or great northern beans
2 cans (16 oz. each) chili-seasoned beans
2 cans (11 oz. each) white corn
1 (4 oz.) can chopped green chiles
1 (15 oz.) can tomato sauce
1 (1.25 oz.) package chili seasoning mix*
In a deep nonstick saucepan or skillet, saute the onion, pepper, and celery, and garlic in 1/4 cup water for 5 minutes or until softened. Stir frequently to keep garlic from burning.
Add the tomatoes, juice and all, the beans, corn, green chiles, and tomato sauce. Stir to mix ingredients well. Stir in the chili seasoning, mixing well. Lower the heat and simmer for 30-45 minutes.
*I used just a chili seasoning that I made from a book and some ground ancho chili and it was really good.
BAKED EGGPLANT SLICES
Spray eggplant slices with cooking spray or dip in some egg white and coat in Italian seasoned bread crumbs. Bake on a cookie sheet at 350-375 degrees F until browned and tender, turning once during cooking. - Betsy
LIGHT WHOLE WHEAT BREAD
(bread machine)
Peggy, WA
FOR A 1 LB. LOAF:
1 1/2 tsp active dry yeast
1 cup plus 2 tbsp bread flour
1 cup whole-wheat flour
1 tsp salt
1 tbsp vegetable oil*
2 tbsp honey
3/4 cup plus 1 tbsp water
FOR A 1 1/2 LB. LOAF:
2 1/4 tsp active dry yeast
1 2/3 cups bread flour
1 1/2 cups whole-wheat flour
1 1/2 tsp salt
3 tbsp vegetable oil*
3 tbsp honey
1 1/4 cups water
Add all ingredients in the order suggested by you bread machine manual and start.
*You can use 2 tsp Wonderslim to replace the vegetable oil.
APPLE CIDER CINNAMON BREAD
(bread machine)
From: Peggy, WA
FOR A 1 1/2 LB LOAF:
2 1/4 tsp active dry yeast
3 cups bread flour
1 tsp ground cinnamon
2 tbsp brown sugar
2 tbsp butter (or 1 tbsp Wonderslim)
1 tsp salt
1 1/4 cups apple cider or apple juice
Put ingredients in bread baking pan per manufacturer's directions and bake.
OLIVE CHEESE BALLS
(not low fat)
From: Jay, Canada
1/4 unsalted butter
1/2 cup flour
1/2 tsp paprika
1/4 cup shredded low fat cheese (any kind)
1 (8 oz) jar stuffed olives, drained
Blend butter, flour, paprika, salt and cheese until well mixed. Shape into small balls; flatten then shape around olive. Roll gently in palm of hands to make smooth. Place on cookie sheet
Bake in oven at 425 degrees F until warmed through, about 15 minutes. enjoy : )
PARKIN
(A requested recipe, not low fat!)
Source: Cookbook USA CD
4 oz. plain flour
1/2 tsp. ground cinnamon
1 rounded tsp. ground ginger
1 small tsp. baking soda
8 oz. medium oatmeal
2 oz. butter
1 oz. lard
8 oz. black treacle (or molasses)
8 oz. soft brown sugar
1 egg, beaten
5 to 6 tbsp. milk
Line an 8-inch square tin with grease proof paper.
Sift together the flour, cinnamon, ginger, and baking soda; add oatmeal, mixing well; set aside.
Heat together the butter, lard, treacle (molasses) and sugar slowly, stirring well and add it gently to the flour mixture with the beaten egg. Finally add the milk and mix to a fairly soft dough. Turn into the prepared baking tin and smooth the top over.
Bake at 300 degrees for 50 to 60 minutes. Leave to cool, store in a tin and cut into squares the next day.
BAKED HALIBUT PROVENCAL
From: Peggy, WA
Makes 2 servings
1 small onion, sliced thinly
1 teaspoon olive oil
1/2 teaspoon dried whole rosemary, divided use
1 clove garlic, thinly sliced
1 (1 1/2-inch) piece orange peel
3/4 cup canned diced low sodium tomatoes, undrained,
1 teaspoon capers
2 teaspoons fresh orange juice
1/8 teaspoon fresh ground pepper
2 halibut fillets, 4 oz. filets
2 teaspoons Kalamata olives, chopped (for garnish)
Combine onion, olive oil, 1/4 teaspoon rosemary, garlic, and orange peel in a 13x9x2-inch baking dish.
Bake, uncovered, at 400 degrees F for 10 minutes or until onion begins to brown, stirring once. Stir in tomato and capers; bake 5 additional minutes or until mixture thickens.
Stir in orange juice and pepper. Add halibut to tomato mixture; sprinkle with remaining 1/4 teaspoon of rosemary. Spoon tomato mixture over halibut.
Bake, uncovered, 10 minutes or until fish flakes at the edges when tested with a fork. Don't over cook, if fish is slightly underdone in the center don't worry it will continue to cook in the sauce. This is especially true if it is held a short amount of time before service. Remove and discard orange peel. Sprinkle with olives and serve.
APPLE BREAD
Source: Richard F. Matejka adapted from source: The Wooden Spoon Bread Book
2 cups flour
1/4 tsp salt
1/4 tsp baking soda
2 tsp baking powder
1 tsp ground cinnamon
1/2 tsp ground ginger
1/4 tsp ground cloves
2 egg whites, whipped
1 cup brown sugar or honey
1/2 cup applesauce
1/3 cup skim milk at room temperature
1 1/2 cups peeled chopped apple
Preheat oven at 350 degrees F. Prepare a loaf pan with cooking spray and flour.
In a mixing bowl, combine flour, salt, baking soda, baking powder, cinnamon, ginger, and cloves.
In another mixing bowl, combine egg whites, brown sugar, applesauce, milk, and apples. Pour mixture into prepared pan.
Bake in 350 degree F oven for 1 hour depending on pan size.
BAKING TIP:
Baking breads at a lower temperature results in crusts that are thicker and chewer; higher temperature results in a thinner, crisper crusts.
SPICY BANANA BREAD
Source: Richard F. Matejka adapted from source: Renny Darling
1/2 cup sugar or honey
2 egg whites, whipped
1/2 cup applesauce, at room temperature
1 cup water, at room temperature
2 1/2 cups flour
2 tsp baking powder
1 tsp baking soda
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp ground cloves
1 cup mashed banana
Preheat oven at 350 degrees F. Prepare loaf pan with cooking spray and flour.
In a mixing bowl, beat together sugar, egg whites, applesauce, and water until blended.
In a another mixing bowl, stir together flour, baking powder, baking soda, cinnamon, nutmeg, and cloves. Mix wet ingredients with dry ingredients just until moistened. Pour batter into prepared pan.
Bake in 350 degree F oven for 45 to 50 minutes depending on pan size.
Blueberry or Cranberry Gingerbread
Source: Unknown
2 1/2 cups flour
1 tsp baking powder
1 tsp baking soda
1/4 tsp salt
1 tsp ground cinnamon
2 tsp ground ginger
1/2 cup plus 1 tbsp brown sugar or honey
1/3 cup applesauce, at room temperature
1 egg white, whipped
1/2 cup nonfat yogurt
1/4 cup plus 2 tbsp molasses
1 cup very hot water
1 cup frozen blueberries or cranberries
Preheat oven at 350 degrees F. Prepare 1 9x9-inch baking pan with cooking spray and flour.
In a mixing bowl, combine flour, baking powder, baking soda, salt, cinnamon and ginger.
In another mixing bowl, combine brown sugar, applesauce, egg white, yogurt, molasses and hot water. Add dry ingredients with wet ingredients just until moistened. Stir in the blueberries or cranberries. The batter will be thin. Turn the batter into the prepared pan.
Bake at 350 degrees F for 35 to 45 minutes or until gingerbread tests done.
PORK AND APPLE STIR-FRY
From: Dawn, NY
16 oz. lean, boned pork loin, cut into 1/2-inch pieces
1/2 tsp. salt
1/2 tsp. coarsely ground pepper
4 tbsp. sugar
4 tbsp. cider vinegar
2/3 cup dry white wine
2/3 cup fat-free chicken broth
2 cups red bell pepper strips
2 cups (about 1 lb.) Granny Smith apples, peeled and thinly sliced
2 tsp. fresh ginger, peeled and grated
2 cups green onions, 1-inch slices
2 tsp. cornstarch
2 tsp. water
3 cups hot cooked rice (for serving)
Coat a large, nonstick skillet with cooking spray and place over medium-high heat until hot. Add pork; saute 5 minutes or until done, browning on all sides. Remove pork from skillet; sprinkle with salt and pepper. Set aside; keep warm.
Add sugar and vinegar to skillet; cook 1 minute. Add wine and broth; cook 30 seconds.
Add bell pepper, apple and ginger; stir-fry 3 minutes. Add green onions; stir-fry 2 minutes or until apples are tender.
Combine cornstarch and 2 teaspoons water in a bowl and add to skillet. Bring to a boil. Cook 1 minute, stirring constantly. Return meat to pan; cook until thoroughly heated.
Serve with rice.
HERBS AND SEASONINGS THAT BRING OUT THE FLAVOR OF VEGETABLES:
Asparagus: tarragon, lemon, dill
Green Beans: basil, dill, thyme, mint, oregano, savory, tarragon
Beets: allspice, ginger, orange, lemon
Broccoli: dill, tarragon, lemon
Cabbage: caraway, tarragon, savory, dill
Carrots: ginger, nutmeg, caraway, cinnamon, dill, lemon, mint, orange
Cauliflower: caraway, dill, mace, tarragon
Eggplant: marjoram, sage, oregano, basil
Greens (spinach, kale, Swiss chard, watercress): basil, chives, oregano, dill, tarragon, nutmeg, rosemary, lemon
Green peas: mint, chervil, marjoram, rosemary, garlic, tarragon
Potatoes: lemon, parsley, chives, dill, basil, thyme
Squash: basil, garlic, rosemary, dill, thyme, oregano
APPLE SPICE MUFFINS
From: Dawn, NY
11/4 cups flour
1/2 cup cornmeal
1/3 cup plus 2 teaspoons sugar, divided use
1 tsp baking powder
1 1/4 tsp ground cinnamon, divided use
1/2 tsp baking soda
1/4 tsp salt
1/4 tsp ground ginger
1 3/4 cup shredded apple
3/4 cup low fat buttermilk
2 tbsp vegetable oil
1 large egg, slightly beaten
Heat oven to 400 degrees F. Coat 12 muffin cups with cooking spray.
Combine flour, cornmeal, 1/3 cup sugar, baking powder, 1 teaspoon cinnamon, baking soda, salt and ginger in a large bowl. Make a well in the center of the mixture.
Combine apples, buttermilk, oil and egg in a bowl. Stir well. Add to dry ingredients, stirring just until moist. Divide batter evenly in the prepared muffin cups. Combine the 2 teaspoons sugar and 1/4 teaspoon cinnamon and sprinkle on muffins.
Bake for 20 minutes or until golden. Remove from pans immediately.
38 ASSORTED RECIPES (MOSTLY LOW FAT)
Recipe Swap - February 17, 1998
RECIPES IN THIS FILE:
Black Bean Soup (low fat, using bacon bits)
Three Bean Gourmet Chili
Chicken Teriyaki Stir-Fry (using chicken thighs)
Italian Mushroom and Eggplant Stew (using ground turkey)
Garden Ratatouille
Bean and Rice Burgers (using brown rice)
Chicken and Mushroom Noodle Soup
Incredible Split Pea Soup
Bulgar
Baked Pasta Casserole (with vegetable and Parmesan white sauce)
Pumpkin Bread (makes two loaves)
Carrot Cake with Cream Cheese Frosting (low fat)
Favas with Tiny Pasta
Tex Mex Muffins (corn muffins with cheddar and chiles)
Banana/Pineapple Tropical Sorbet (ice cream machine)
Rhubarb Frozen Yogurt
Rum Raisin Ice Cream (using frozen banana, blender)
Eggplant Casserole (using cottage cheese, mushrooms)
Low Fat Chicken Enchiladas
Frozen Strawberry Whip (blender)
How to Make Fat Free Salad Dressing
Honey Mustard Vinaigrette
Basil Vinaigrette
Indian Dressing
Oats And Honey Buttermilk Bread (Bread Machine)
Vegetable Chili (using corn and stewed tomatoes)
Baked Eggplant Slices
Light Whole Wheat Bread (bread machine)
Apple Cider Cinnamon Bread (bread machine)
Olive Cheese Balls
Parkin
Baked Halibut Provencal (serves 2)
Apple Bread (low fat, using egg whites)
Spicy Banana Bread (low fat, using egg whites)
Blueberry or Cranberry Gingerbread (low fat, using egg whites)
Pork and Apple Stir-Fry (with peppers and ginger)
Herbs and Seasonings for Vegetables
Apple Spice Muffins (lowfat, using cornmeal and buttermilk)
BLACK BEAN SOUP
2 cups dried black beans
2 1/2 quarts water
1 cup onion, minced
1/2 cup celery, minced
1/4 cup imitation bacon bits
2 tablespoons chicken bouillon granules
Pinch of dry mustard
TO ADD AFTER COOKING:
1/2 ounce lemon juice
2 tablespoons red wine
1/2 ounce Butter Buds (1 packet)
Soak beans in water 4 hours or overnight.
WHEN READY TO COOK:
Do not drain the beans. Place the beans and soaking water in a large soup pot or Dutch oven. Add all remaining ingredients except Butter Buds, lemon juice and wine. Cook for 2-3 hours till beans are soft and mushy.
If you prefer a smooth soup, blend and return to pan. Just before serving, mix lemon juice with the wine; whisk in Butter Buds and add to hot beans.
RECIPE NOTES:
I did not blend mine; I liked the whole beans. I actually cooked mine much longer than 3 hours because I just left it to simmer while I was gone from the house and I was gone longer than I had expected to be. It didn't seem to hurt it any. I think that this might be a good candidate for all day in the the crock pot. This was good the first day and even better reheated the next day for lunch.
Makes 8 servings
Per serving: 200 calories and 1.5 grams total fat
Adapted by Barbara Brandt from source: The Jack Spratt Cookbook by Polly Zane, 1970-80's
THREE BEAN GOURMET CHILI
From: Peggy, WA
1 pound of lean ground turkey
1 tablespoon canola oil
1 large onion, chopped
8 oz frozen mixed pepper strips
1 (29 oz) can pinto beans
1 (15 oz can) kidney beans
1 (15 oz can) garbanzo beans
2 cans (15 oz each) ready-cut (diced) tomatoes
1 cup of red wine (or 1/4 cup of red wine vinegar)
1 to 2 tablespoons brown sugar
salt, to taste (start with about 2 teaspoons)
about 1/2 teaspoon of garlic powder or to taste
2 to 3 tablespoons chili powder
Hot cooked rice (optional, for serving)
In a large, non-stick skillet, brown the ground turkey. The turkey should come apart as it cooks, becoming brown and crumbly. If it doesn't come apart, help it out.
In a 4-6 quart nonstick pot, add 1 tablespoon canola oil, and the chopped onion. Cook the onions over medium heat until they are clear. Add the frozen pepper strips.
Open the cans of beans and tomatoes. Drain all the cans except for the can of garbanzo beans. Add all the canned ingredients to the pot, and increase the heat to medium high.
Add the browned turkey, the wine or vinegar, the salt, garlic, brown sugar and chili powder. Once the chili has heated to the point that it is bubbling, reduce to low heat, and let it simmer for about 30 minutes. Put a lid on it if you don't like to clean spots off the stove and the walls.
This is really good served over steamed rice.
Makes 8 servings (10 oz. each)
Per serving (without rice): 254 calories, 6.5 gm. fat, and 22% calories from fat
CHICKEN TERIYAKI STIR-FRY
From: Peggy, WA
"The teriyaki sauce, sesame oil, and hot chili oil are what give this dish it's authentic flavor. They can usually be found in the Asian section of your supermarket. Using them is really worth the taste difference."
8 to 12 oz skinless, boneless chicken thigh meat (about 4 pieces), sliced
1/2 cup sweet teriyaki sauce (I use Yoshida's)
1 teaspoon sesame oil
1 teaspoon hot chili oil
1 large onion, chopped
At least 16 oz of vegetables (Any mix you like - frozen vegetables work fine)
Soy sauce or salt as needed
Hot cooked rice (for serving)
In a mixing bowl, marinate the chicken strips in the teriyaki sauce for about 2 hours, if possible.
In a large skillet, add the sesame and hot chili oils, and spread the oil in the pan with a basting brush. Heat the pan to a medium-high heat.
Add the chicken and the marinade to the skillet. Heat until the meat is cooked, turning and/or stirring to make sure all sides get cooked.
Add the onion and vegetables, and cook over medium heat until the vegetables are tender. Covering the skillet with a lid will make the vegetables cook faster. Taste, and add more water, soy sauce, or other seasoning as desired.
Serve over steamed rice.
ITALIAN MUSHROOM AND EGGPLANT STEW
From: Peggy, WA
1 pound of lean ground turkey
1 tablespoon virgin olive oil
1 large onion, chopped
1 (8 oz) package of fresh, pre-sliced mushrooms
1 (28 oz) jar of inexpensive spaghetti sauce
1 (15 oz) can ready cut (diced) tomatoes
1 teaspoon each, basil and oregano
Salt to taste; start with about 2 teaspoons
About 1/2 teaspoon garlic powder
Ground cayenne pepper to taste (optional)
1 large eggplant, peeled and cut into 3/4-inch cubes
Hot cooked pasta (optional, for serving)
In a large skillet, cook the ground turkey until it is crumbly and browned on the outside.
In a 4-6 quart pot, add the chopped onion, and cook over medium heat for a couple of minutes.
Then add the package of sliced mushrooms, and continue cooking until the mushrooms and onions begin to create a liquid in the bottom of the pan (your house should smell terrific at this point).
Add the browned turkey. Add the spaghetti sauce, the can of tomatoes, and the spices and stir well. Add the eggplant cubes, and stir them in so that they are covered with the sauce. Increase the heat to medium high, until the stew begins to bubble. Then reduce to low heat, and cook until the eggplant is tender (When the eggplant is cooked, it will be soft and sort of a tannish color).
This stew is great by itself, but is a complete meal when served over your favorite pasta.
GARDEN RATATOUILLE
From: Peggy, WA
1 large onion, chopped in 1/2 inch cubes
1 tbsp olive oil
2 large bell peppers, chopped
2 cups quartered tomatoes
3 cups sliced summer squash (zucchini, crookneck, or any combination)
2 1/2 cups eggplant, cut in 1/2 inch cubes
1 tsp oregano leaves
1/2 tsp garlic powder
Salt, black pepper, and cayenne pepper (optional) to taste.
Saute onions in olive oil.
Add green peppers, tomatoes and squash; saute until heated.
Add remaining ingredients. Cover and cook very slowly about 15 minutes longer.
SERVING SUGGESTIONS:
Delicious served with cooked bulgur, also a wonderful accompaniment to barbecued chicken.
BEAN AND RICE BURGERS
Source: Carl Berger
Makes 4 servings
1 cup cooked brown rice
1 1/2 cup cooked beans (pink, kidney, navy, etc.)
1/2 cup flour (white or whole wheat)
1 tbsp margarine or butter
1 medium onion, diced
1 clove garlic, mashed
1 tbsp Spike or seasoning salt
OPTIONAL:
1 cup cooked mashed potatoes
1/2 cup cornmeal
1/2 cup bran
1/2 cup cracked wheat
1 small bell pepper, diced
1 carrot, grated
Mash beans. Add all ingredients and mix well. (If you use all of the ingredients listed your mix may be a bit dry. You might want to add a 1/4 to 1/2 cup of soy, nut, or rice milk. Of coarse you also could use whole milk. Be sure you don't thin it too much or it will be mushy. Look for a 'hamburger' consistency.)
Heat greased (I use cooking spray) a griddle or electric frypan on medium heat.*
Spoon about 2 heaping tablespoons of the mixture onto griddle or frypan for each burger and flatten with greased pancake turner. Turn several times rather than just once on each side like conventional burgers, they have a better texture that way.
*Or, you can grease a 13x9-inch glass baking pan and bake at 350 degrees F for 30 minutes. Just spread mixture in pan and cook uncovered. Use a pancake turner to cut and remove cooked 'burger'.
CHICKEN AND MUSHROOM NOODLE SOUP
From: Peggy, WA
64 oz Swanson's canned Chicken broth (1 large can and 1 small can)
1 chicken bouillon cube
4 oz medium egg noodles (1/3 a regular-sized bag)
1 1/2 cups cooked chicken meat, chopped
1 large onion, chopped
8 oz frozen sliced carrots
8 oz frozen cut green beans
1 (8 oz) package fresh, pre-sliced mushrooms
3 to 4 cups lowfat milk
1/2 teaspoon garlic powder (or to taste)
Salt to taste (start with about 2 teaspoons)
1/2 teaspoon ground sage
1/4 teaspoon ground thyme
1/4 teaspoon ground cayenne pepper
Pour all of the chicken broth into a 4-6 quart nonstick pot, or a stockpot. Add the chicken bouillon cube. Heat over medium-high heat until boiling.
Add the egg noodles; reduce the heat slightly. Stir occasionally, letting the noodles cook for 5 minutes or so. The noodles should not be done at this point.
Add chicken, onion, frozen vegetables, mushrooms and spices. Cook for another 5 minutes or longer, until the noodles and the vegetables are tender and cooked through.
Add 3 to 4 cups of lowfat milk, depending on your preference. Heat through over medium heat, without bringing to a boil. Taste, and adjust spices accordingly. This soup falls flat without enough salt, so if it doesn't taste good, try a bit more salt.
This soup is very good served with a loaf of very crusty sourdough bread. You can skip butter just by dipping the bread into the soup!
INCREDIBLE SPLIT PEA SOUP
From: Peggy, WA
1 (14 oz) package mixed split peas (yellow and green)
7 cups water
1 large onion, chopped
3/4 cup finely chopped carrots
1/2 tsp garlic powder
Salt, and ground cayenne pepper to taste
1 1/2 cups lean diced ham (turkey ham would be go)
Sort the peas. This means looking through the peas one handful at a time to see if there is any debris among them. DON'T SKIP THIS STEP! Small rocks often accompany dried beans and peas, and all you have to do is bite down on one of these once to know you never want to do that again.
Rinse the peas, and then put them in a 4-6 quart Dutch oven. Add the 7 cups of water, and bring to a boil. Boil for 2 minutes, then reduce heat to medium low. Add remaining ingredients, except for the ham, and cook, covered, for about two hours. Peas should be very tender and falling apart.
Add ham, and simmer uncovered for 20 minutes.
Makes approximately 8 servings (1 cup each). But I do not know who can eat only 1 cup of split pea soup!!
BULGAR
From: Peggy,.WA
Makes 3 cups
2 cups water or chicken stock
1 tsp salt
1 Tbsp canola oil
1 cup wheat bulgar (you can find this in the market, in the section with the rice and pastas)
In a 2 quart saucepan, bring the water or chicken stock, salt and oil to a boil over high heat. Stir in bulgar. Reduce heat to low, and simmer for about 20 minutes, or until water is absorbed, and wheat grains are tender. Add more water to cook if necessary.
Delicious served with Garden Ratatouille (recipe above) and barbecued chicken.
BAKED PASTA CASSEROLE
From: Terry,Tx
Makes 8 servings
1 (16 oz) box penne pasta
4 cups chopped vegetables, such as peppers, mushrooms and broccoli
1 onion, chopped
1 clove garlic, minced
1 tbsp butter
1/4 cup flour
4 cups fat free milk
1/2 cup plus 2 tbsp grated Parmesan cheese, divided use
1/2 tsp ground white pepper
1/4 tsp salt
1/4 cup plus 1 tbsp chopped fresh basil (or 2 tbsp plus 1 tsp dried), divided use
1/3 cup bread crumbs
Heat oven to 350 degrees F.
Prepare pasta according to pkg. directions. During last 10 minutes of cooking, add vegetables to the boiling water. Drain well.
Meanwhile, in a saucepan over medium heat, cook onions and garlic in hot butter 1-2 minutes, stirring, until onions are transparent. Stir in flour to form paste. Whisk in milk and cook 5 minutes or until mixture thickens and coats back of spoon. Remove from heat and stir in 1/2 cup Parmesan, pepper and salt.
In casserole dish, combine pasta, vegetables, milk mixture and 1/4 cup basil.
In small bowl, combine bread crumbs, remaining 2 tablespoons cheese and 1 tablespoon basil. Sprinkle over pasta mixture; spray with butter-flavored cooking spray.
Bake 30 minutes or until browned.
PUMPKIN BREAD
From: Candy,VA
Makes 2 loaves
3 cups sugar
3 1/2 cups flour
2 tsp baking soda
1 1/2 tsp salt
1 tsp ground cinnamon
1 tsp ground nutmeg
2 cups pumpkin
4 eggs (or egg beaters)
1 cup oil (or applesauce)
2/3 cup water
1/2 cup raisins (optional)
Place dry ingredients in a large bowl. Make a hole in the center and add pumpkin, eggs, oil and 2/3 cup water. Mix until blended. Add raisins (optional). Divide between 2 greased 9x5-inch loaf pans.
Bake at 350 degrees F for 1 hour, may need 5-8 more minutes. This is good with no frosting.
CARROT CAKE WITH CREAM CHEESE FROSTING
From: RisaG., NJ
Adapted from source: So Fat, Low Fat, No Fat by Betty Rohde
Makes 1 (13x9-inch) cake, 12 servings
1 1/4 cups pitted prunes, halved
1/2 cup hot water
2 cups all-purpose flour
2 tsp. ground cinnamon
1 1/2 tsp. baking soda
1/2 tsp. salt
4 cup shredded carrots
2 cups sugar
1/2 cup pineapple juice
1/2 cup egg substitute
2 tsp. vanilla extract
Cream Cheese Frosting (recipe follows)
1/2 cup chopped pecans (optional)
Preheat oven to 350 degrees F. Coat a 9x13-inch pan with vegetable oil spray.
Combine the prunes and 1/2 cup hot water in a food processor or blender. Process or blend until finely chopped, scraping down sides occasionally. Set aside.
In a medium mixing bowl, combine the flour, cinnamon, baking soda, and salt. Set aside.
In a large bowl, mix prune puree, carrots, sugar, juice, egg substitute, and vanilla. Add the flour mixture, stirring well until blended. Pour into prepared pan.
Bake at 350 degrees for 30-40 minutes or until a toothpick comes out clean. Cool on a wire rack.
Dust with powdered sugar or cover with frosting.
CREAM CHEESE FROSTING
1 3/4 cups powdered sugar
1 (8 oz) package fat free cream cheese, at room temperature
1 tsp. vanilla extract
Very carefully mix the ingredients for the frosting together with a wire whisk, only until blended. (Fat free cream cheese will break down if overmixed.) Spread on the cooled cake. Sprinkle chopped pecans over if desired. That will add more fat grams.
FAVAS WITH TINY PASTA
From: Peggy, WA
Adapted from source: Lose Weight Naturally Cookbook
Makes 4 servings
3 medium carrots, thinly sliced
2 cups cooked fava beans
1 cup cooked tiny pasta
1/4 cup snipped chives
3 tbsp red wine vinegar
1 tsp dried basil
1/2 tsp dry mustard
1 tsp oil
Blanch carrots in boiling water for 3 minutes; drain.
In a large bowl, place carrots, drained favas, pasta and chives.
In a cup, whisk vinegar, oil, basil and mustard. Pour over salad. Toss well. Refrigerate. Marinate at least 2 houra before serving. Serve at room temperature.
TEX MEX MUFFINS
From: RisaG., NJ - "These are really delicious. I put them with chili the other night and Steve loved them more than the chili. He usually doesn't like muffins."
Adapted from source: So Fat, Low Fat, No Fat by Betty Rohde
Makes 18 muffins, 2 muffins a serving, a trace of fat in each
1 1/2 cups yellow cornmeal
1 tsp. baking soda
1/2 tsp. salt
1 (2 oz.) jar diced pimentos, drained
1 cup shredded nonfat cheddar cheese
1/2 cup finely chopped onion
1/4 cup chopped green chiles, undrained
1/2 cup egg substitute
1 cup skim milk
1 (8 oz.) can yellow cream-style corn*
Preheat oven to 400 degrees F. Lightly spray two muffin tins with vegetable oil spray.
In a mixing bowl, combine the cornmeal, baking soda, and salt; stir in the pimentos, onion, cheese, and chiles. Make a well in the center.
Combine the egg substitute, milk and corn; add to the dry ingredients, stirring just to moisten. Spoon into the prepared tins, filling the cups 3/4 full.
Bake for 30 minutes until golden. Remove from the pans immediately.
*I used regular canned corn and it was just fine. I think she wants you to use cream-style to make the muffins more moist.
BANANA-PINEAPPLE TROPICAL SORBET
From: Peggy, WA
Makes 4 servings
1 pineapple
2 bananas, chopped
3 tbsp sugar
1 cup plain nonfat yogurt
1 tbsp honey
TO PREPARE THE PINEAPPLE:*
Because this sorbet is frozen in the pineapple shell, you must cut out the flesh according to the following special method. First, slice off the top, just at the point where the edges begin to straighten. Now stand the pineapple up on its bottom end. Insert a long, thin-bladed knife into the exposed flesh, next to the pineapple's outer skin. Push the knife in tin the entire length of the pineapple, stopping just above the bottom - CAREFUL -you don't want to penetrate through the bottom. Cut in a circle around the edge just inside the skin. You've now created a long cylinder of pineapple flesh that's connected to the shell only at the bottom.
To separate the bottom of this fruit cylinder, insert the knife into the side of the pineapple, about 1-inch from the bottom. Without enlarging the hole that is the knife's entry point into the fruit, fan the blade back and forth, cutting through the inside fruit cylinder in a large "V". Repeat this procedure on the opposite side. Now the long, central pineapple cylinder is free.
Invert the pineapple over a bowl to catch the juice. Plunge a fork into the pineapple cylinder's top end and, with firm determination, pull it out into the bowl. Remove the tough central core of the fruit by cutting the cylinder into quarters and then trimming off the center strip of each piece. Remove any "eyes". Roughly chop the remaining pineapple flesh and put it into the bowl with the reserved juice. The rest is easier!!
TO MAKE THE SORBET:
Puree pineapple flesh and juice with bananas in food processor, gradually adding the sugar, yogurt and honey.
Transfer to ice cream maker and process according to directions. Scoop sorbet into hollowed out pineapple shell, cover with plastic wrap and freeze for at least an hour.
TO SERVE:
Remove from freezer just before serving. Slice the pineapple from top to bottom into 6 wedges.
*Of course, one needn't go to all that trouble to prepare the pineapple...but it's a lovely way to present the sorbet. If you don't want to do it, then skip all the hard part, and just chop up the pineapple flesh and go from there and serve directly out of the ice cream maker!!
RHUBARB FROZEN YOGURT
From: Peggy, WA
Makes 4 servings
2 cups stewed rhubarb
1/2 cup plain low fat yogurt
3 tablespoons granulated sugar
2 tablespoons orange juice
In food processor puree stewed rhubarb until smooth. Blend in yogurt, sugar and orange juice.
Freeze in ice cream maker (or cover and freeze in shallow metal pan for 3 to 4 hours or until almost firm. Break up mixture and process in food processor in batches if necessary until smooth.)
Freeze in airtight container for 1 hour or until firm.
RUM RAISIN ICE CREAM
From: Peggy, WA
1 very ripe banana
1 tsp lowfat yogurt
1/4 tsp rum extract
1 tbsp raisins
Peel banana, wrap in plastic and freeze 24 hours.
Thaw slightly, combine in blender with remaining ingredients except raisins. Blend until smooth. Stir in raisins. Serve.
"Here is a real good recipe. We ate this week and even Steve, not so thrilled with eggplant, loved it." - RisaG., NJ
EGGPLANT CASSEROLE
Makes 6 servings
1 medium eggplant, sliced into rounds 1/2-inch thick
1 tsp. salt
1 cup uncooked rice
1 small onion, chopped
1 clove garlic, minced
2 cups sliced fresh mushrooms
1 (8 oz.) can tomato sauce
1 tsp. dried oregano
1/2 tsp. dried basil
2 cups fat free cottage cheese
1/4 cup skim milk
1 cup shredded fat free mozzarella cheese
Spray a 2 1/2 quart casserole or baking dish lightly with vegetable oil spray.
Place the sliced eggplant in a bowl, add 1 tsp. salt, then cover with water and soak for 1/2 hour (this takes out the strong taste some eggplants have and helps prevent discoloration.)
Cook the rice in 2 cups water until tender; drain if necessary and set aside.
Preheat oven to 350 degrees F.
TO PREPARE THE EGGPLANT:*
Drain eggplant and steam until tender. If you do not have a steamer, place 1/2 cup water in a saucepan, add the eggplant, cover, and bring to a boil. Lower the heat and cook just until tender, with the lid on. watch closely; the water might cook away and burn your eggplant.
TO MAKE THE MUSHROOM MIXTURE:
In a nonstick skillet, saute the onion, garlic, and mushrooms with 1/4 cup water until they start to brown, stirring frequently. Add the tomato sauce, oregano and basil.
TO ASSEMBLE THE CASSEROLE:
In a small bowl, mix the cottage cheese and skim milk.
Make a layer on the bottom with half the cooked rice. Top with half the eggplant, half the cottage cheese and milk mixture, half the mushroom mixture and half the mozzarella. Repeat, ending with the cheese.
Bake for 30-35 minutes or until bubbly and heated through.
*Instead of salting and steaming the eggplant, I just cut it in rounds, put it on a greased baking sheet (with PAM spray), spray the top of the eggplant rounds, sprinkled with garlic seasoning and baked it for 10 minutes on one side and turned it over and sprayed it with the PAM and sprinkled with the seasoning and baked the other side for 10 minutes. Then I let it cool slightly and set it aside until I was ready to assemble. The took less time and was quite delicious.
LOW FAT CHICKEN ENCHILADAS
From: Pam/AZ - "WE LOVE THESE!!!"
1 (10 3/4 oz.) can condensed cream chicken soup (low fat)
1 (8 oz.) container fat free sour cream
1 cup shredded cooked chicken
1 (4 oz) can chopped green chilies, drained
1 dozen corn tortillas
1 cup grated low fat cheese (longhorn)
Chopped green onions (for garnish)
Mix together (undiluted) soup, sour cream, chicken and chiles. Spoon mixture into corn tortillas and fold in half. Arrange in 9x13-inch pan sprayed with Pam. Spread grated cheese evenly over mixture.
Bake at 400 degrees F for 20 minutes. During last 5 minutes sprinkle chopped green onions over all.
FROZEN STRAWBERRY WHIP
From: Peggy, WA
Makes 4 servings
1 pint fresh strawberries or unsugared frozen strawberries
3/4 cup sugar
1 lemon, juice only
Put strawberries, sugar and lemon juice into a Mixmaster (blender). Beat for 15 to 20 minutes until mixture thickens. Place in parfait glasses or sherbet dishes and freeze.
Before serving, decorate each with a strawberry.
FAT FREE SALAD DRESSINGS
Source: Tanya Heikkinen
"I'll give a few guidelines for creating your own FF salad dressings,
then a couple of samples that have worked well for me. These recipes
make dressing for two people. Dressing is very forgiving, and if it
tastes odd, it is easy enough to fix." - Tanya Heikkinen
VINEGAR BASE:
I generally use balsamic vinegar as the base for salads when the rest of the meal is European-style. For Indian, Middle Eastern, and Asian meals, I use brown rice vinegar, which I get at the local ethnic-food store. Otherwise, you can use apple cider vinegar. I don't use white vinegar, since I like a little flavor with my acidic foods :-) Start with about 1/4 cup of vinegar.
HERB OR SPICE:
If you want to use an herb, fresh ones are the best. Otherwise, dried will do. I tend to use herbs and spices traditionally used in the style of cuisine I am preparing. Add a total of 1/2 to 1 tsp of herbs and spices.
SWEETENER:
This is entirely optional, it just adds another dimension to the dressing. Use a flavorful sweetener, like honey (I've never tried brown rice syrup or malt sweetener, they'd probably be great). Table sugar will add sweetness, but, like white vinegar, little flavor. Use about 1/2 tsp of sweetener.
MUSTARD:
This, again, is optional, but a nice touch. Don't use yellow mustard. Stoneground and Dijon mustards are tasty. Use sweet hot mustard in Asian-style dressings. Use about 1 tsp of prepared mustard.
WATER:
This will tone down the dressing a bit, if you like to dump a lot of dressing on your salad. I generally don't add water, but then I only dribble a little dressing over each bowl. The dressing is very flavor-saturated, so it actually will spread over two bowls of salad. Add about 1/4 cup of water if you want to use it.
HONEY MUSTARD VINAIGRETTE:
1/4 cup apple cider vinegar
1/2 tsp honey
1 tsp prepared stoneground mustard
Put all ingredients in a small bowl. Cream together until well blended.
BASIL VINAIGRETTE:
1/4 cup balsamic vinegar
1/4 tsp dried basil (or 1/2 tsp fresh)
1/4 tsp dried oregano (or 1/2 tsp fresh)
Put all ingredients in a small bowl, and stir. Let sit about 10 minutes.
INDIAN DRESSING:
1/4 cup orange juice
1/4 tsp ground coriander
1/4 tsp chopped fresh cilantro
1/2 tsp prepared sweet-hot mustard
Put all ingredients in a small bowl, and stir. Let sit about 10 minutes.
OATS AND HONEY BUTTERMILK BREAD
(bread machine)
From: Peggy, WA
1 cup low fat butter milk
1 egg
3 tablespoons honey
2 tablespoons sweet cream butter
1 cup oatmeal
2 3/4 cups bread flour
2 1/2 teaspoons active baker's yeast
2 teaspoons salt
1 tablespoon vital gluten
Add all of the ingredients to the bread pan, set medium crust, white bread setting.
"This is really delicious and really quick to make."
VEGETABLE CHILI
From: RisaG., NJ
Makes 6 servings
1 cup coarsely chopped onion
1 medium green bell pepper, chopped coarsely
1 cup chopped celery
2 cloves garlic, minced
1/4 cup hot water
1 (14 oz.) can stewed tomatoes, undrained
1 (15 oz.) can white beans or great northern beans
2 cans (16 oz. each) chili-seasoned beans
2 cans (11 oz. each) white corn
1 (4 oz.) can chopped green chiles
1 (15 oz.) can tomato sauce
1 (1.25 oz.) package chili seasoning mix*
In a deep nonstick saucepan or skillet, saute the onion, pepper, and celery, and garlic in 1/4 cup water for 5 minutes or until softened. Stir frequently to keep garlic from burning.
Add the tomatoes, juice and all, the beans, corn, green chiles, and tomato sauce. Stir to mix ingredients well. Stir in the chili seasoning, mixing well. Lower the heat and simmer for 30-45 minutes.
*I used just a chili seasoning that I made from a book and some ground ancho chili and it was really good.
BAKED EGGPLANT SLICES
Spray eggplant slices with cooking spray or dip in some egg white and coat in Italian seasoned bread crumbs. Bake on a cookie sheet at 350-375 degrees F until browned and tender, turning once during cooking. - Betsy
LIGHT WHOLE WHEAT BREAD
(bread machine)
Peggy, WA
FOR A 1 LB. LOAF:
1 1/2 tsp active dry yeast
1 cup plus 2 tbsp bread flour
1 cup whole-wheat flour
1 tsp salt
1 tbsp vegetable oil*
2 tbsp honey
3/4 cup plus 1 tbsp water
FOR A 1 1/2 LB. LOAF:
2 1/4 tsp active dry yeast
1 2/3 cups bread flour
1 1/2 cups whole-wheat flour
1 1/2 tsp salt
3 tbsp vegetable oil*
3 tbsp honey
1 1/4 cups water
Add all ingredients in the order suggested by you bread machine manual and start.
*You can use 2 tsp Wonderslim to replace the vegetable oil.
APPLE CIDER CINNAMON BREAD
(bread machine)
From: Peggy, WA
FOR A 1 1/2 LB LOAF:
2 1/4 tsp active dry yeast
3 cups bread flour
1 tsp ground cinnamon
2 tbsp brown sugar
2 tbsp butter (or 1 tbsp Wonderslim)
1 tsp salt
1 1/4 cups apple cider or apple juice
Put ingredients in bread baking pan per manufacturer's directions and bake.
OLIVE CHEESE BALLS
(not low fat)
From: Jay, Canada
1/4 unsalted butter
1/2 cup flour
1/2 tsp paprika
1/4 cup shredded low fat cheese (any kind)
1 (8 oz) jar stuffed olives, drained
Blend butter, flour, paprika, salt and cheese until well mixed. Shape into small balls; flatten then shape around olive. Roll gently in palm of hands to make smooth. Place on cookie sheet
Bake in oven at 425 degrees F until warmed through, about 15 minutes. enjoy : )
PARKIN
(A requested recipe, not low fat!)
Source: Cookbook USA CD
4 oz. plain flour
1/2 tsp. ground cinnamon
1 rounded tsp. ground ginger
1 small tsp. baking soda
8 oz. medium oatmeal
2 oz. butter
1 oz. lard
8 oz. black treacle (or molasses)
8 oz. soft brown sugar
1 egg, beaten
5 to 6 tbsp. milk
Line an 8-inch square tin with grease proof paper.
Sift together the flour, cinnamon, ginger, and baking soda; add oatmeal, mixing well; set aside.
Heat together the butter, lard, treacle (molasses) and sugar slowly, stirring well and add it gently to the flour mixture with the beaten egg. Finally add the milk and mix to a fairly soft dough. Turn into the prepared baking tin and smooth the top over.
Bake at 300 degrees for 50 to 60 minutes. Leave to cool, store in a tin and cut into squares the next day.
BAKED HALIBUT PROVENCAL
From: Peggy, WA
Makes 2 servings
1 small onion, sliced thinly
1 teaspoon olive oil
1/2 teaspoon dried whole rosemary, divided use
1 clove garlic, thinly sliced
1 (1 1/2-inch) piece orange peel
3/4 cup canned diced low sodium tomatoes, undrained,
1 teaspoon capers
2 teaspoons fresh orange juice
1/8 teaspoon fresh ground pepper
2 halibut fillets, 4 oz. filets
2 teaspoons Kalamata olives, chopped (for garnish)
Combine onion, olive oil, 1/4 teaspoon rosemary, garlic, and orange peel in a 13x9x2-inch baking dish.
Bake, uncovered, at 400 degrees F for 10 minutes or until onion begins to brown, stirring once. Stir in tomato and capers; bake 5 additional minutes or until mixture thickens.
Stir in orange juice and pepper. Add halibut to tomato mixture; sprinkle with remaining 1/4 teaspoon of rosemary. Spoon tomato mixture over halibut.
Bake, uncovered, 10 minutes or until fish flakes at the edges when tested with a fork. Don't over cook, if fish is slightly underdone in the center don't worry it will continue to cook in the sauce. This is especially true if it is held a short amount of time before service. Remove and discard orange peel. Sprinkle with olives and serve.
APPLE BREAD
Source: Richard F. Matejka adapted from source: The Wooden Spoon Bread Book
2 cups flour
1/4 tsp salt
1/4 tsp baking soda
2 tsp baking powder
1 tsp ground cinnamon
1/2 tsp ground ginger
1/4 tsp ground cloves
2 egg whites, whipped
1 cup brown sugar or honey
1/2 cup applesauce
1/3 cup skim milk at room temperature
1 1/2 cups peeled chopped apple
Preheat oven at 350 degrees F. Prepare a loaf pan with cooking spray and flour.
In a mixing bowl, combine flour, salt, baking soda, baking powder, cinnamon, ginger, and cloves.
In another mixing bowl, combine egg whites, brown sugar, applesauce, milk, and apples. Pour mixture into prepared pan.
Bake in 350 degree F oven for 1 hour depending on pan size.
BAKING TIP:
Baking breads at a lower temperature results in crusts that are thicker and chewer; higher temperature results in a thinner, crisper crusts.
SPICY BANANA BREAD
Source: Richard F. Matejka adapted from source: Renny Darling
1/2 cup sugar or honey
2 egg whites, whipped
1/2 cup applesauce, at room temperature
1 cup water, at room temperature
2 1/2 cups flour
2 tsp baking powder
1 tsp baking soda
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp ground cloves
1 cup mashed banana
Preheat oven at 350 degrees F. Prepare loaf pan with cooking spray and flour.
In a mixing bowl, beat together sugar, egg whites, applesauce, and water until blended.
In a another mixing bowl, stir together flour, baking powder, baking soda, cinnamon, nutmeg, and cloves. Mix wet ingredients with dry ingredients just until moistened. Pour batter into prepared pan.
Bake in 350 degree F oven for 45 to 50 minutes depending on pan size.
Blueberry or Cranberry Gingerbread
Source: Unknown
2 1/2 cups flour
1 tsp baking powder
1 tsp baking soda
1/4 tsp salt
1 tsp ground cinnamon
2 tsp ground ginger
1/2 cup plus 1 tbsp brown sugar or honey
1/3 cup applesauce, at room temperature
1 egg white, whipped
1/2 cup nonfat yogurt
1/4 cup plus 2 tbsp molasses
1 cup very hot water
1 cup frozen blueberries or cranberries
Preheat oven at 350 degrees F. Prepare 1 9x9-inch baking pan with cooking spray and flour.
In a mixing bowl, combine flour, baking powder, baking soda, salt, cinnamon and ginger.
In another mixing bowl, combine brown sugar, applesauce, egg white, yogurt, molasses and hot water. Add dry ingredients with wet ingredients just until moistened. Stir in the blueberries or cranberries. The batter will be thin. Turn the batter into the prepared pan.
Bake at 350 degrees F for 35 to 45 minutes or until gingerbread tests done.
PORK AND APPLE STIR-FRY
From: Dawn, NY
16 oz. lean, boned pork loin, cut into 1/2-inch pieces
1/2 tsp. salt
1/2 tsp. coarsely ground pepper
4 tbsp. sugar
4 tbsp. cider vinegar
2/3 cup dry white wine
2/3 cup fat-free chicken broth
2 cups red bell pepper strips
2 cups (about 1 lb.) Granny Smith apples, peeled and thinly sliced
2 tsp. fresh ginger, peeled and grated
2 cups green onions, 1-inch slices
2 tsp. cornstarch
2 tsp. water
3 cups hot cooked rice (for serving)
Coat a large, nonstick skillet with cooking spray and place over medium-high heat until hot. Add pork; saute 5 minutes or until done, browning on all sides. Remove pork from skillet; sprinkle with salt and pepper. Set aside; keep warm.
Add sugar and vinegar to skillet; cook 1 minute. Add wine and broth; cook 30 seconds.
Add bell pepper, apple and ginger; stir-fry 3 minutes. Add green onions; stir-fry 2 minutes or until apples are tender.
Combine cornstarch and 2 teaspoons water in a bowl and add to skillet. Bring to a boil. Cook 1 minute, stirring constantly. Return meat to pan; cook until thoroughly heated.
Serve with rice.
HERBS AND SEASONINGS THAT BRING OUT THE FLAVOR OF VEGETABLES:
Asparagus: tarragon, lemon, dill
Green Beans: basil, dill, thyme, mint, oregano, savory, tarragon
Beets: allspice, ginger, orange, lemon
Broccoli: dill, tarragon, lemon
Cabbage: caraway, tarragon, savory, dill
Carrots: ginger, nutmeg, caraway, cinnamon, dill, lemon, mint, orange
Cauliflower: caraway, dill, mace, tarragon
Eggplant: marjoram, sage, oregano, basil
Greens (spinach, kale, Swiss chard, watercress): basil, chives, oregano, dill, tarragon, nutmeg, rosemary, lemon
Green peas: mint, chervil, marjoram, rosemary, garlic, tarragon
Potatoes: lemon, parsley, chives, dill, basil, thyme
Squash: basil, garlic, rosemary, dill, thyme, oregano
APPLE SPICE MUFFINS
From: Dawn, NY
11/4 cups flour
1/2 cup cornmeal
1/3 cup plus 2 teaspoons sugar, divided use
1 tsp baking powder
1 1/4 tsp ground cinnamon, divided use
1/2 tsp baking soda
1/4 tsp salt
1/4 tsp ground ginger
1 3/4 cup shredded apple
3/4 cup low fat buttermilk
2 tbsp vegetable oil
1 large egg, slightly beaten
Heat oven to 400 degrees F. Coat 12 muffin cups with cooking spray.
Combine flour, cornmeal, 1/3 cup sugar, baking powder, 1 teaspoon cinnamon, baking soda, salt and ginger in a large bowl. Make a well in the center of the mixture.
Combine apples, buttermilk, oil and egg in a bowl. Stir well. Add to dry ingredients, stirring just until moist. Divide batter evenly in the prepared muffin cups. Combine the 2 teaspoons sugar and 1/4 teaspoon cinnamon and sprinkle on muffins.
Bake for 20 minutes or until golden. Remove from pans immediately.
- Post Reply
- Post New
- Save to Recipe Box
ADVERTISEMENT
UPLOAD AN IMAGE
Allowed file types: .gif .png .jpg .jpeg
Allowed file types: .gif .png .jpg .jpeg
POST A REPLY
Post a Request - Answer a Question
Share a Recipe
Thank You To All Who Contribute
Post a Request - Answer a Question
Share a Recipe
Thank You To All Who Contribute
POST A NEW MESSAGE
Post a Request - Answer a Question
Share a Recipe
Thank You To All Who Contribute
Post a Request - Answer a Question
Share a Recipe
Thank You To All Who Contribute