Recipe: Low-Fat, Low-Cholesterol, Low-Sodium Recipes - Continued

Elly, I forgot one lunch recipe:

CHICKEN VEGETABLE SALAD
(Serves 6)

2 cups diced cooked chicken (or turkey), white meat only
1/2 cucumber, peeled and diced
1/2 cup diced celery
1/2 cup sliced water chestnuts, drained
1/4 cup diced green bell pepper
1/4 cup chopped pimiento, drained
1/4 cup sliced green onions
1/4 cup light, reduced-calorie mayonnaise
2 Tbs capers
1/4 tsp paprika

In a bowl, combine all ingredients except capers and paprika. Toss to mix well. Sprinkle capers and paprika on salad.

Serve over crisp salad greens.

Calories 124; Total Fat 5 gr; Cholesterol 39 mg; Sodium 117 mg.
(Nutritional analysis above is same for both chicken and turkey)



Now, Elly, on to

DESSERTS:

FRESH FRUIT SAUCE
(Makes 2-1/2 cups; 1 tablespoon per serving)

2 cups fresh fruit (strawberries, raspberries, peaches or other fruits used individually or in combination)
2 Tbs cornstarch
1/2 cup sugar
1/2 cup water

If large fruits are used, cut them into large pieces and set aside.

Bring cornstarch, sugar and water to a boil in a saucepan over medium-high heat. Add 1 cup of fresh fruit. Bring to a boil again, then remove immediately from heat and add remaining cup of fruit. Do not cook further. Last addition of fruit should remain uncooked.

Spoon this sauce over ice milk or cake.

Calories 14; Total Fat 0 gm; Cholesterol 0 mg; Sodium 0 mg.

EASY JUBILEE SAUCE
(1-2/3 cups; 1 tablespoon per serving)

1 16-ounce jar dark cherry preserves
1/4 cup port wine
1/2 tsp almond extract

Mix all ingredients well in a bowl. Serve immediately over ice milk; or cover and refrigerate.

Calories 51; Total Fat 0 gm; Cholesterol 0 mg; Sodium 3 mg.

CHOCOLATE SAUCE
(Makes 1 cup; 1 tablespoon per serving)

2 tablespoons margarine
2 tablespoons cocoa
1/2 cup sugar
2 tablespoons white corn syrup
1/4 cup evaporated skim milk
1 tsp vanilla

Melt margarine in a saucepan over medium-high heat. Add cocoa, sugar and syrup and stir to mix well. Add milk, bring to a boil and stir until smooth. Remove from heat and stir in vanilla. Serve warm or cold over ice milk.

Calories 49; Total Fat 2 gm; Cholesterol 0 mg; Sodium 23 mg.

GINGERBREAD
(Serves 12; 1 piece per serving)

Vegetable oil spray
1 cup dark molasses
1/2 cup firmly packed brown sugar
1/2 cup acceptable vegetable oil
1/2 tsp cinnamon
1/2 tsp cloves
1/2 tsp nutmeg
1 tsp ground ginger
1 cup boiling water
2-1/2 cups all purpose flour, unsifted
1 tsp baking soda
2 Tbs hot water

Preheat oven to 350 degrees. Lightly spray an 8-inch square baking pan with vegetable spray.

In a large bowl, blend together molasses, brown sugar, oil, and spices. Stir in boiling water. Mix in flour. Set aside.

In a small bowl, dissolve baking soda in 2 tablespoons hot water. Stir to mix well and add to batter.

Bake in prepared pan 30 minutes.

Remove from oven and slice into twelve equal portions. Serve warm.

Calories 265; Total Fat 9 gm; Cholesterol 0 mg; Sodium 82 mg.

MARGARITE'S CARROT CAKE
(Serves 12)

Vegetable oil spray
2 eggs
1/2 cup acceptable vegetable oil
1/2 cup honey
1/4 cup firmly packed brown sugar
1/2 cup plain non-fat yogurt
2 cups whole-wheat flour
1-1/2 tsp cinnamon
1 tsp baking soda
1-1/2 cups grated carrots
1/2 cups raisins
1/2 cup unsalted dry-roasted chopped walnuts

Preheat oven to 400 degrees. Lightly spray an 8-inch square cake pan with vegetable spray.

In a large mixing bowl, beat eggs thoroughly. Add oil, honey, sugar, and yogurt. Mix well. Blend in flour. Add cinnamon, baking soda, grated carrots, raisins, and chopped walnuts. Mix well.

Pour batter into prepared pan. Bake 45 minutes or until a toothpick inserted in center comes out clean.

Calories 295; Total Fat 14 gm; Cholesterol 46 mg; Sodium 102 mg.



Elly, I'm running out of time so I'll finish "desserts" tomorrow or tomorrow night. If you see my posts, let me know if you think of anything special you'd like me to look up.

Janet