Recipe: Low Fat Recipes (26) - 10-10-97 Recipe Swap (updated)

26 LOW FAT RECIPES
Recipe Swap - October 10, 1997

RECIPES IN THIS FILE:
Vegetarian Breakfast "Sausage"
Black Bean Cakes
Favorite Vegetable Soup
Fried Tofu
Sauce for Fried Tofu
Seven Layer Casserole
Hershey's Reduced Fat Chocolate Brownies
Spanish Rice
Vegetable Moussaka
Hershey's Chocolate Syrup Snack Cake
Hershey's Reduced Fat Chocolaty Chip Cookies
Grape Nuts Bars
Hershey's Reduced Fat Filled Angel Cake Roll
Roasted Red Bell Pepper Spread
Honey Cake
Diabetic Devil's Food Cake
Orange Vanilla Froth
Celebration Cheesecake Squares
Chicken Dijon Pasta Salad
Diabetic Thanksgiving Cheesecake
Sweet Potatoes and Broccoli
Sweet Potato Tart
Pasta with Garlic and Herbs
Italian Omelet
Smoky Tomato Catsup
Cranberry Pumpkin Bread

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VEGETARIAN BREAKFAST SAUSAGE
Source: Michelle Leberte, 1996

Doubling the recipe works well.

1 cup uncooked oatmeal
3 egg whites (or the equivalent of 2 eggs of egg substitute)
1 tsp ground sage
1 tsp ground fennel seed
Dash ground rosemary, dried parsley, and dill
Salt and black pepper, to taste
3 cups of vegetable stock (or 3 cups of water mixed with a vegetable bouillon cube)

Mix the oatmeal, egg whites and seasonings together well. Form into 4 patties.*

Brown in a non-stick skillet (this has a tendency to stick, so you might want to use a light spray of non-stick cooking spray).

To the skillet add vegetable stock. Bring to a boil, cover, reduce heat, and simmer for 20 minutes.

Remove patties from liquid, and re-brown before serving (they should be very dark brown and a little crispy on the outside).**

The leftover liquid can be thickened with a little flour to make a nice gravy to pour over the "sausage".

*The trick to this recipe is in making the patties. If you pack them too tightly, the middles will become glutinous; if they are not packed tightly enough they will fall apart.

**If you're not going to use the patties right away, do not re-brown after boiling; save the re-browning for just before serving. They will keep several days in the refrigerator.

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BLACK BEAN CAKES
Source: Michelle Leberte, 1996

1/2 lb. dried black beans, rinsed (I used 1 cup)
Water for soaking and cooking beans
1/3 cup vegetable broth or water, for sauteing
1/2 onion, chopped
1/2 green bell pepper, chopped
2 garlic cloves, chopped
1/2 to 1 jalapeno chili, chopped
1 Tbsp honey
1 Tbsp cider vinegar
1 tsp chili powder
1 tsp ground cumin

Cover beans with water and soak overnight in heavy pot.

Drain beans. Add enough fresh water to pot to cover beans by 4-inches. Boil until just tender, about 1 hour.

Heat 1/3 cup broth or water in heavy skillet over medium heat. Add onion, bell pepper, garlic and jalapeno. Saute till tender, about 6 minutes.

Add onion mixture to beans. Stir in honey, vinegar, chili powder and cumin. Simmer over low heat till beans are very tender and liquid is absorbed, stirring occasionally about 45 minutes. The more liquid that gets absorbed, the better off you will be. Don't cook out all the liquid though.

(Can be made to this point 2 days ahead. Cover and chill)

Puree beans. Season with salt and pepper. Transfer to non-stick skillet. Stir over medium heat until very thick and dry, kind of mashed potato consistency. (Here's where my recipe differed from the posted one. It said that it would take 4 minutes, it took me over 30 minutes but that may have been since I didn't cook out all the liquid.) Cool.

Form bean puree into 6 (2-inch) diameter cakes.

Spray nonstick pan with non-fat cooking spray. Heat over medium heat. Cook cakes till brown, about 4 minutes per side. Be careful turning them over, they don't become solid when they cook.

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FAVORITE VEGETABLE SOUP
Source: Michelle Leberte, 1996

1/4 cup diced onion
2 packets (about 1.2 oz. each) instant vegetable broth and seasoning mix
2 garlic cloves, minced
1 1/2 cups thinly sliced zucchini
1/2 cup thinly sliced carrot
1/2 cup chopped seeded tomato
1 tsp. chopped fresh parsley
1/4 tsp. basil leaves
1/8 tsp. ground black pepper
2 cups water

In 1 1/2 quart nonstick saucepan, combine onion, (dry) broth mix and garlic; cook, stirring occasionally until onion is translucent.

Add remaining ingredients, except water, and stir to combine; cover and cook over low heat, stirring occasionally, about 10 minutes.

Add 2 cups water and bring to a boil. Reduce heat to medium, cover and cook until vegetables are soft, about 20 minutes.

Using a slotted spoon, remove about 1/2 cup of the vegetables from saucepan and set aside. Puree the remaining soup in 2 batches.

Return pureed mixture to saucepan; add reserved vegetables and heat.

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FRIED TOFU
Source: Michelle Leberte, 1996

Just slice the tofu into a little bit bigger than a 1/4-inch long pieces and fry them until they are crispy and lightly browned.

SAUCE FOR FRIED TOFU

1/4 cup soy sauce
1 teaspoon of sugar (add more for taste if you want to)
1 teaspoon of vinegar (rice wine vinegar is preferred)
1 clove of garlic, chopped (or as many as you like)
1 tablespoon very thinly sliced onion (for flavor)
1 tablespoon finely chopped green onion
1 tablespoon sesame oil
1 teaspoon sesame seeds (either ground up or by the seed)

Combine all ingredients for the sauce. Add one ice cube for thinning out the salty flavor of the soy sauce and also to eat the fried tofu with a cool (temperature wise) dip.

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SEVEN LAYER CASSEROLE
Adapted from source: Michelle Leberte, 1996

1 cup uncooked brown rice
1 cup cooked kidney beans
1 cup diced potatoes
1 cup frozen green peas
Freshly ground black pepper
2 cans (8 oz each) tomato sauce
3/4 cup water, divided use
1 cup green bell pepper, diced
1 cup frozen corn
1 cup diced onion

Using a large casserole dish, layer the rice, beans, potatoes and peas. Sprinkle with some pepper, if desired. Pour 1 can of tomato sauce over the layers, then pour 1/2 cup water in. Continue layering the green pepper, corn and onion. Sprinkle with a little more black pepper. Pour in the second can of tomato sauce and the remaining 1/4 cup of water.

Cover and bake at 350 degrees F for 1 hour, then uncover and continue to cook for 30 minutes longer.

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HERSHEY'S REDUCED FAT CHOCOLATE BROWNIES
Adapted from source: Hershey's
From: Vicki,La
Makes 36 brownies

3/4 cup Hershey's unsweetened cocoa powder
1/2 teaspoon baking soda
2/3 cup lower fat (40% oil) margarine, melted, divided use
1/2 cup boiling water
2 cups sugar
3 egg whites
1 teaspoon vanilla extract
1 1/3 cups all-purpose flour
1/4 teaspoon salt
1 cup Hershey's Semi-Sweet Baking Chips (regular or reduced fat)

Heat oven to 350 degrees F. Spray a 13x9-inch baking pan with vegetable oil spray.

In a large bowl, stir together cocoa powder and baking soda; stir in 1/3 cup melted margarine. Add 1/2 cup boiling water; stir until mixture thickens.

Stir in sugar, egg whites, vanilla and remaining 1/3 cup melted margarine; stir until smooth. Add flour and salt; blend completely.

Stir in baking chips; pour into prepared pan.

Bake 30 to 35 minutes or until brownies begin to pull away from sides of pan. Cool completely in pan on wire rack, then cut into squares.

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SPANISH RICE
Source: Michelle Leberte, 1996

1 onion, diced
1 green bell pepper, diced
3 cups cooked brown rice
Bacon bits (optional - original of course called for bacon)
1 1/2 tsp salt
1/8 tsp ground cayenne pepper
2 tsp ground cumin
2 tsp chili powder

Saute in a little water the onion, green pepper (and any other veggies you may want to add). Put all ingredients together in a baking dish.

Bake at 400 degrees F for 25 to 30 minutes.

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VEGETABLE MOUSSAKA
Source: Michelle Leberte, 1996
Makes 8 servings

2 medium-size eggplants
Salt
1 medium onion, minced
1 clove garlic, minced
1 (19 oz.) can chickpeas, drained
1 (28 oz.) can tomatoes
1 tsp. dried oregano
1 tsp. dried basil
1/2 tsp. ground cinnamon
1/2 tsp. ground black pepper
1 tbsp. grated Parmesan cheese or dry bread crumbs
FOR THE TOPPING:
1 pound tofu
1 medium onion, quartered
2 egg whites
Pinch ground nutmeg

TO PREPARE THE EGGPLANT:
Slice eggplants lengthwise into 1/4-inch slices: sprinkle with a little salt. Let drain in colander for 30 minutes. Place slices on greased baking sheets.

Bake in a 350 degree F oven for 15 minutes. Turn and bake a further 15 minutes.

In nonstick pan, cook minced onion and garlic, stirring for 2 minutes. Add chick peas, mashing slightly. Stir in tomatoes, oregano, basil, cinnamon, pepper and a little salt. Bring to boil. Reduce to simmer, cook uncovered for 20 minutes, stirring occasionally.

Process in food processor until mixture resembles coarse meal.

Lightly spray a 13x9-inch baking pan with non-stick cooking spray. Layer half the eggplant, then all the chickpea mixture, a little Parmesan or bread crumbs, then the remaining eggplant.

TO PREPARE THE TOPPING:
In food processor, puree tofu, quartered onion, egg whites and nutmeg. Spread over Moussaka. Sprinkle top with a little Parmesan (I used bread crumbs seasoned with a little oregano and pepper instead).

Bake in a 350 degree F oven for 30 minutes.

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HERSHEY'S CHOCOLATE SYRUP SNACK CAKE
Source: Hershey's
From: Vicki,La
Makes 15 servings

1/2 cup (1 stick) 60% vegetable oil spread, softened
1 cup sugar
1 1/2 cups (one 16 oz. can) Hershey's Chocolate Syrup
3 eggs
1 cup all-purpose flour
1/4 cup Hershey's unsweetened cocoa powder
1 cup Hershey's Semi-Sweet Baking Chips (regular or reduced fat)
1/4 cup chopped nuts
Quick Vanilla Drizzle (recipe follows)

Heat oven to 350 degrees F. Spray a 13x9x2-inch baking pan with vegetable cooking spray.

In large bowl, beat vegetable oil spread and sugar on medium speed of electric mixer until well blended. Add chocolate syrup, eggs, flour and cocoa powder; beat well.

Pour batter into prepared pan. Sprinkle chips and nuts over top.
Bake 30 to 35 minutes or until cake springs back when touched gently in center. Cool completely in pan on wire rack.

Drizzle Quick Vanilla Drizzle over top of cooled cake.

QUICK VANILLA DRIZZLE
Makes about 1/4 cup drizzle

In small bowl, stir together:
1/2 cup powdered sugar
2 to 3 teaspoons fat free milk

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HERSHEY'S REDUCED FAT CHOCOLATY CHIP COOKIES
Source: Hershey's
From: Vicki,La
Makes 5 dozen cookies

2 1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon salt
1/2 cup (1 stick) 60% oil spread
3/4 cup granulated sugar
3/4 cup packed light brown sugar
1 teaspoon vanilla extract
2 eggs
2 cups (12 ounces) reduced fat semi-sweet baking chips

Heat oven to 375 degrees F.

Stir together flour, baking soda and salt. In

large bowl, beat oil spread, granulated sugar, brown sugar and vanilla with electric mixer until creamy. Add eggs, beat well. Gradually add flour mixture, beating well.

Stir in chips. Drop by rounded teaspoons onto ungreased cookie sheet.

Bake 8-10 minutes or until lightly browned. Cool slightly; remove from cookie sheet to wire rack.

TIP:
To make softer, chewier cookies, add 1 or 2 tablespoons unsweetened applesauce to egg mixture.

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GRAPE NUTS BARS
Adapted from source: the Healthy Heart Handbook by Neal Pinckney

"These bars keep well in the freezer and are excellent for traveling. You can add any combination of spices or extracts, lemon or orange peel to vary the flavor."

3 cups Grape Nuts cereal (homemade recipe below, not from Pinckney)
1 cup non-fat Soy Moo (or any low fat soy or rice milk, or cow's milk)
1 cup unsweetened applesauce
1 cup raisins
2 tsp vanilla extract

Preheat oven to 350 degrees F.

Mix all ingredients together. Pour into a non-stick 9-inch square baking dish.

Bake for 35 minutes or until firm. Cool and cut into squares.

You can add other extracts or spices such as:
1/2 to 1 tsp. or combination of: coconut, banana, almond extracts, unsweetened cocoa powder, cinnamon, nutmeg, allspice, ginger, clove, lemon and orange peel.

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HERSHEY'S REDUCED FAT ANGEL CAKE ROLL
Source: Hershey's
From: Vicki,La
Makes 10 servings

1 (16 oz.) package angel food cake mix
FOR THE FILLING:
1 envelope unflavored gelatin
1/4 cup cold water
1 (8 oz.) package Neufchatel cheese (reduced fat cream cheese), softened
1/3 cup powdered sugar (plus additional for dusting)
2 teaspoons vanilla extract
1 cup Hershey's Reduced Fat Semi-Sweet Baking Chips
1/2 cup fat free milk
1 1/2 cups frozen light non-dairy whipped topping, thawed

Heat oven to 350 degrees F. Line (15 1/2 x 10 1/2 x 1-inch) jelly-roll pan with foil, extending foil about 1-inch above edge of pan. Sprinkle a clean towel with powdered sugar.

Prepare cake mix according to package directions. Pour batter into prepared pan.

Bake 25 minutes or until top springs back when touched lightly. Immediately invert onto prepared towel; gently peel off foil. If necessary, trim crusty edges from cake. Immediately roll cake and towel together, starting from narrow edge. Cool completely on wire rack.

TO PREPARE THE FILLING:
In small bowl, sprinkle gelatin over 1/4 cup cold water; allow to stand 3 minutes to soften.

In food processor, combine cream cheese, 1/3 cup powdered sugar and vanilla; process until smooth.

In medium microwave-safe bowl, place chips and milk. Microwave at HIGH (100%) 1 1/2 minutes. Add gelatin mixture; stir until gelatin is dissolved and mixture is smooth.

Pour chip mixture into cheese mixture in food processor; process until smooth, about 2 minutes. Add whipped topping; process about 1 minute. Pour mixture into medium bowl; refrigerate until set, about 2 hours.

TO ASSEMBLE THE CAKE:
Unroll cake; remove towel. Spread filling to within 1/2-inch of edges of cake. Starting at narrow edge, reroll cake. Place seam side down on serving plate. Refrigerate about 2 hours. Lightly dust with powdered sugar before serving.

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ROASTED RED BELL PEPPER SPREAD
Source: Southern Living magazine
From: Angel, La. - 10-10-97
Makes 3 cups

"This recipe make a lot of spread; the leftover are great on pasta and grilled fish or chicken."

4 large red bell peppers
1 (8 oz.) package fresh mushrooms, sliced
1/4 cup chopped purple onion
2 garlic cloves, minced
2 tablespoons olive oil, divided use
1 cup grated Parmesan cheese
1/2 cup Italian seasoned breadcrumbs
1/4 cup walnut pieces, finely chopped
2 tablespoons minced fresh (or 2 teaspoons dried basil)
2 teaspoons lemon juice
1 teaspoon Worcestershire sauce
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon hot sauce
FOR SERVING:
Fresh fennel sprigs (optional, to garnish)
Breadsticks, crackers, or assorted fresh vegetables

Place bell peppers on an aluminum, foil lined baking sheet.

Broil 5-inches from heat (with electric oven door partially open) 5 to 10 minutes on each side or until bell peppers look blistered.

Place bell peppers in a heavy duty zip top plastic bag; seal and let stand 10 minutes to loosen skins.

Peel bell peppers; remove and discard seeds.

Saute sliced mushrooms, chopped purple onion, and garlic in 1 1/2 teaspoons hot oil in a large skillet 10 minutes or until liquid has evaporated. Remove mixture from heat, and set aside.

Process bell peppers in a food processor until smooth, stopping to scrape down sides. Add mushroom mixture, remaining 1 1/2 tablespoons oil and remaining ingredients for the spread; pulse until ground.

Serve with breadsticks, crackers, or assorted fresh vegetables. Garnish, if desired.

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HONEY CAKE
Source: section of traditional Jewish recipes, American Diabetes Association Holiday Cookbook by Betty Wedman, 1986
Makes 1 Bundt cake or 2 (9x5-inch) loaves

3 eggs
1/4 cup sugar
1/4 cup butter or margarine, softened
2 1/2 cups flour
1 tsp baking powder
1 tsp baking soda
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1/8 tsp ground cloves
1/4 cup honey
1 cup cold strong coffee
1 ripe banana, mashed

Beat the eggs until thick. Add the sugar gradually. Beat in the butter.

Stir the flour, baking powder, baking soda and spices together. Add gradually to the creamed mixture with the honey and coffee. Beat until combined. Add the banana.

Pour the batter into a lightly oiled and floured tube pan or 2 (9x5-inch) loaf pans.

Bake in 350 degree F oven for 45 to 50 minutes. Remove from the oven and cool on a wire rack for 5 minutes before removing from the pan. Cool thoroughly before slicing.

Makes 24 servings

Per serving: 93 calories, 1 bread exchange, 1/2 fat 15 grams carbohydrate, 2 grams protein, 3 grams fat 76 mg sodium, 41 mg potassium, 33 mg cholesterol

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DIABETIC DEVIL'S FOOD CAKE
Source: The New Diabetic Cookbook by Mabel Cavaiani

1/2 cup unsweetened cocoa powder
1/2 cup boiling water
2 cups cake flour
1/2 tsp baking soda
1 1/2 tsp baking powder
1/8 tsp salt
1/3 cup sugar (or equivalent substitute)
3/4 cup liquid egg substitute, room temperature
1 tsp vanilla
1/2 cup butter or margarine, room temperature

Stir together cocoa powder and 1/2 cup boiling water until smooth. Set aside to cool to room temperature.

Place flour, baking soda, baking powder, salt and sugar in mixer bowl and mix at low speed about 1 minute to blend. Add egg substitute, sweetener, and vanilla to cocoa mixture and mix well. Add margarine to dry ingredients along with cocoa mixture and mix well at medium speed about 1 minute.

Pour into 9-inch square or 9x13-inch cake pan that has been greased with margarine.

Bake at 350 degrees F for about 30 minutes, or until a cake tester comes out clean and cake pulls away from the sides of the pan. Cool in the pan.

Cut 6x3 to yield 18 pieces. Serve cold with a tablespoon of whipped topping or warm with some chocolate sauce.

Makes 18 servings, allow 1 piece per serving:
Food Exchange per serving:
1 BREAD EXCHANGE + 1 FAT EXCHANGE
CAL: 119; CHO: 16; PRO: 2gm; FAT: 6gm;

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ORANGE VANILLA FROTH
From: Candy,VA

1 cup each low-calorie orange-flavored drink (4 calories per 8 oz)
Vanilla ice milk
3 ice cubes.

Chill 2 (10 oz) glasses.

Process in blender the orange drink and ice milk. Pour into chilled glasses and serve right away.

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CELEBRATION CHEESECAKE SQUARES
From: Candy,VA

24 graham crackers, crushed into fine crumbs
2 Tbsp butter, melted
Dash cinnamon
1 1/4 cups less 1 tbsp whipped no fat cream cheese
2 eggs
1/4 cup granulated sugar
2 tbsp sour cream (no fat)
Dash of lemon juice

Preheat oven to 375 degrees F.

In bowl combine crumbs, butter and cinnamon. Transfer to 13x9x2-inch nonstick pan and press crumb mix over bottom of pan.

Bake until light brown, 4-5 minutes. Cool.

Reduce oven to 350 degrees F.

Combine cream cheese, eggs, sugar, sour cream and lemon juice. Beat until smooth. Spread cheese mix over cooled crust .

Bake in middle of center oven until set, 25-30 minutes. Do not overbake. Cut into squares and serve

Each serving=178 calories, 12 g fat

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CHICKEN DIJON PASTA SALAD
Source: Kretshmer Wheat Germ
From: Vicki,La
Makes 4 servings

4 oz rotini, uncooked
8 oz plain low fat yogurt
1/3 cup wheat germ
3 tbsp white wine vinegar
1 tbsp Dijon mustard
1/8 tsp black pepper
1 cup cooked and diced chicken breast
3/4 cup diced broccoli flowerets
1/2 cup chopped and seeded tomato
1/3 cup chopped red onion

Cook pasta according to package directions.

In medium bowl, combine yogurt, wheat germ, vinegar, mustard, and pepper; mix well.

Add pasta and remaining ingredients: toss to coat. Serve immediately or chill before serving.

Sprinkle with additional wheat germ before serving.

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DIABETIC THANKSGIVING CHEESECAKE

1 (3 oz) box any flavor sugar-free gelatin
1 cup warm water
22 pk Sweet n' Low, divided use
2 cups graham cracker crumbs
7 tbsp margaine, from sticks, melted
1 (8 oz) pkg light cream cheese, softened
1 pkg D-Zerta whipped topping, whipped as pkg directs


Dissolve gelatin in 1 cup warm water. Set aside to cool.


Mix together 6 pkg sweet/low and graham cracker crumbs. Add melted margarine. Press 2 c of crumb mixture firmly into a (9x13-inch) pan. Reserve rest for top.


Cream remaining 16 pkg sweet n' low with cream cheese. Stir in prepared whipped topping. Pour mixture over crust and sprinkle with remaining cracker crumbs. Chill 3-4 hours. Also freezes well.

Makes 36 squares (37 calories per square)
Source: Home Cooking Magazine 11/91 issue (submitted by Deanna Naivar,Temple, Texas)

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SWEET POTATOES AND BROCCOLI
Source: Vegetarian Cooking for Diabetics
From: Vicki,La

1 medium sweet potato, peeled and diced
1/2 cup water (or as needed)
1 cup chopped fresh broccoli
1/2 cup low fat cottage cheese
1 tbsp sesame seeds

Cook the sweet potato in 1/2 cup water, covered, until almost done.

Add the broccoli and cook until tender (you may need to add more water).

Add the cottage cheese and sesame seeds and toss until blended.

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SWEET POTATO TART
From: Vicki,La
Makes 1 (12-inch) tart, 10 servings

FOR THE CRUST:
1/2 cup graham cracker crumbs
1 tsp ground cinnamon
1 large egg white
FOR THE FILLING:
4 medium baked sweet potatoes, peeled
6 large egg whites
1/4 tsp ground nutmeg
1/4 tsp ground cloves
1/4 tsp ground allspice
1/4 tsp ground ginger
2 tsp pure vanilla extract
5 tbsp pure maple syrup
1 tbsp honey
6 oz light cream cheese
1/4 cup freshly squeezed orange juice

Preheat oven to 350 degrees F. Spray a 12-inch tart 3 times with vegetable oil to coat.

TO PREPARE THE CRUST:
Combine all the ingredients for the crust in the bowl of a food processor. Pulse 5 times. Transfer the mixture to the prepared pan and pat to cover the bottom evenly. Set aside.

TO PREPARE THE FILLING:
Place sweet potatoes in a large mixing bowl and mash them with a fork. Add the egg whites, nutmeg, cloves, allspice and ginger. Whisk to blend. Add all the remaining filling ingredients. Continue to whisk until smooth. Pour the filling into the crust.

Bake for 30-45 minutes, until the center of the tart is firm and not sticky to the touch. Transfer the pan to a rack and allow the tart to cool for 30 minutes, then refrigerate for 1 hour.

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PASTA WITH GARLIC AND HERBS
From: Risa G., NJ

1 pound dried pasta
2 tablespoons olive oil
1 medium onion, diced
3 cloves garlic, minced
1 cup dry vermouth
1 teaspoon dried whole oregano
1/4 cup chopped fresh parsley
1/4 teaspoon hot red-pepper flakes
2 tablespoons chopped fresh basil (or 1 tbsp dried basil)
Salt to taste
Grated Parmesan cheese (for serving)

Cook pasta al dente according to package directions; drain.

Meanwhile, heat the olive oil in a skillet; add the onion, and saute until it is translucent. Add the garlic and saute for a minute more.

Add the remaining ingredients, except pasta and Parmesan. Mix well and cook over medium-high heat for 5 minutes.

Pour over drained pasta; toss well. Serve with freshly grated Parmesan cheese if desired.

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Risa G., NJ: I just made a really good "Italian Omelet" made with egg substitute and it was surprisingly delicious. It had diced peppers, diced cooked potato, onions, garlic in it. The "eggs" had some Italian seasoning and salt in it and it had some fat free cheese in it (but I also sprinkled in a Tbsp. of part skim mozzarella and some parmesan cheese. It was good. It was from So Fat, Low Fat, No Fat.

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SMOKY TOMATO CATSUP
Source: Mardi Wetmore, 1990's

"I find that living a low-fat lifestyle has caused me to crave spicy foods. I think it is my compensation for the lack of fat. Here's a truly great recipe for catsup. I make the whole recipe and can it (makes about 6 half pints), keep a few and give the rest to friends. I have several friends who come to me every couple of months asking for more."

5 pounds tomatoes, coarsely chopped (or 3 cans (28 oz. each) crushed tomatoes)
1 large onion, finely chopped
1 poblano chile pepper, finely chopped
2 jalapeno peppers, coarsely chopped
2 dried (or canned) chipotle chilies*
1/2 cup cider vinegar
1 cup packed brown sugar
1 teaspoon celery seed
1 1/2 teaspoons mustard seed
1/4 teaspoon ground cayenne pepper
1 teaspoon ground black pepper
1 1/2 teaspoons salt

Combine all ingredients in a large nonreactive pot and bring to a boil over medium eat. Reduce heat and simmer 1 1/2 hours, stirring occasionally until vegetables are soft and sauce is reduced by 1/4.

Puree in food processor.

Strain through a sieve into a clean pot (for a chunkier catsup, don't strain). Bring to a boil over medium-low heat and simmer (partially covered to prevent splatters) for 1 hour or until quite thick and dark brownish red.

Store in refrigerator for up to 1 month. Freeze for longer storage or can.

*A Chipotle chilie is a smoked red jalapeno and they can be found in cans in the Mexican section of most major grocery stores. I smoke my own. They are the key to this recipe so don't omit them!

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CRANBERRY PUMPKIN BREAD
Source: Natalie Frankel
Makes 2 loaves, 16 servings each

3 1/2 cups flour
1 cup packed brown sugar
2 teaspoons baking soda
1 teaspoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
Dash salt
1 cup egg substitute or egg whites
1 (16 ounce) can whole berry cranberry sauce
1 (16 ounce) can pumpkin puree (unsweetened)
1/3 cup applesauce
1 tablespoon grated orange peel
2 tablespoons chopped nuts (optional)

Preheat oven to 350 degrees F. Spray two loaf pans with vegetable spray.

Mix flour, brown sugar, baking soda, baking powder, cinnamon, cloves and salt in large bowl. Set aside.

In another bowl, mix together the remaining ingredients, except nuts, until well blended. Stir into flour mixture until moistened. Pour into prepared pans and sprinkle with nuts, if desired.

Bake 55-60 minutes or until toothpick comes out clean. Cool in pan for 10 minutes, then remove from pan.