Recipe: Low Fat Recipes (30) - 08-03-97 Recipe Swap (updated)
Recipe Collections30 LOW FAT RECIPES
August 3, 1997 Recipe Swap
RECIPES IN THIS FILE:
Savory Salt Substitute
Pasta with Spicy Broccoli Rabe and Raisins
Fat-Free Oatmeal Cookies
Broiled Pork Chops with Parsley and Garlic
Quick Chili Pasta
Snacker Crackers
Low Fat Scalloped Potatoes
Angelic Strawberry Dessert
Spiced Carrot-Raisin Muffins
Slim Pesto Sauce
Creamy Pesto Sauce
Sweet Potato Tart
Mock Sour Cream
Pasta Peanut Stir Fry
Creamy Ranch Dressing
Creamy Cucumber and Mint Dressing
Gazpacho Pasta Salad with Cannellini Beans
Turkey with Chipotle Sauce
Caribbean Flavored Tofu
Fat Free Honey Mustard Dressing
Eggplant Tomato Sauce for Pasta
Pumpkin Soup
Sweet Potatoes and Broccoli
Raisin Bars
Chilaquiles Casserole
Low Fat Bean Dip
Raspberry Vinaigrette
Low Fat Fruit Salad
No-Bake Cherry Custard Cake
Crab Fettuccine
SAVORY SALT SUBSTITUTE
Source: Reader's Digest Great Recipes for Good Health
1 tablespoon ground black pepper
1 tablespoon celery seeds
1 tablespoon onion powder
2 1/4 teaspoons cream of tartar
1 1/2 teaspoons garlic powder
1 1/2 teaspoons powdered orange peel*
1 1/2 teaspoons arrowroot
1 1/2 teaspoons sugar
3/4 teaspoon sour salt (powdered citric acid)**
1/2 teaspoon ground white pepper
1/2 teaspoon dill weed
1/2 teaspoon dried thyme, crumbled
1/4 teaspoon plus a pinch of powdered lemon peel*
1/4 teaspoon ground cayenne pepper
Place all the ingredients in a small electric coffee grinder, spice grinder or blender. Grind for 10 seconds or until the mixture is fine.
Insert a funnel in the top of a a glass salt shaker, pour the mixture into it and tap the funnel lightly to fill the shaker. Cover the rest of the mixture tightly and store in a cool, dark, dry place.
Makes about 1/2 cup
Nutrition data per teaspoon: 6 calories, no fat, no cholesterol, 1 g complex carbohydrates, 1 mg sodium
*Look for powdered citrus peels on the spice shelf of the grocery store.
**Check fruit preservatives for powdered citric acid.
PASTA WITH SPICY BROCCOLI RABE AND RAISINS
Adapted from source: Molly O'Neill in New York Times Magazine, March 20, 1994
Makes 4 servings
2 bunches (1 lb each) broccoli rabe, ends tripped off and cut across into 1-inch pieces
1 pound penne or whole wheat pasta, uncooked
4 teaspoons vegetable stock, divided use
6 tablespoons raisins
8 cloves garlic, minced
4 tablespoons water
1/2 teaspoon dried red pepper flakes
2 teaspoons fresh lemon juice
2 teaspoons salt
Freshly ground pepper
Bring a large pot of lightly salted water to the boil. Add the broccoli and blanch for 1 minute. Drain and pat dry.
Bring another large pot of slated water to the boil. Add pasta and cook until al dente.
Meanwhile, heat 2 teaspoons of the vegetable stock in a large nonstick skillet over medium heat. Add the raisins and cook, tossing frequently, until lightly "toasted". Add the garlic and cook, stirring constantly for 30 seconds.
Add the broccoli, the 4 tablespoons water and the red pepper flakes to the skillet and cook until tender (about 5 minutes).
Drain the pasta and add the broccoli, the remaining 2 teaspoons vegetable stock, the lemon juice, salt and peeper to taste. Toss combine. Divide about 4 plates and serve.
FAT-FREE OATMEAL COOKIES
Source: Janice Price
Makes about 2 1/2 dozen cookies (depending on the size you like).
1 cup all-purpose flour
1 cup quick-cooking oats
1/2 cup sugar
1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 tsp ground cinnamon
2 large egg whites
1/3 cup corn syrup
1 tsp vanilla
3/4 cup raisins
In large bowl, combine flour, oats, sugar, baking powder, baking soda, salt, and cinnamon. Add remaining ingredients, stirring until all ingredients are moistened. Dough will be thick.
Drop dough by heaping teaspoonfuls onto baking sheet sprayed with cooking spray.
Bake in a preheated 350 degree F oven for eight to ten minutes or just until set. Do not overbake (or they'll turn into hockey pucks). Cool five minutes on baking sheet (at which point they'll set up nicely), then remove to wire rack to cool.
BROILED PORK CHOPS WITH PARSLEY AND GARLIC
From: j-m, me
Source: Boston Globe, August 3, 1997
1 cup chopped fresh parsley leaves
3 cloves garlic, finely chopped
2 tablespoons grated lemon rind
2 tablespoons Dijon mustard
Salt and freshly ground black pepper
4 thick pork loin chops, trimmed of fat
Hot cooked jasmine rice (for serving)
In a bowl, mix together the parsley, garlic, lemon rind, mustard, salt and pepper. Make a pocket in the thick side of each chop and add about 1 tablespoon of the mixture. Cover with the remaining mixture and refrigerate the chops and mixture for at least a half a day.
WHEN READY TO COOK:
Turn on the broiler. Broil the chops several inches from the element, turning often, for 10 minutes or until the chops are nearly cooked. Near end of cooking, spread remaining mixture on the cooked chops and cook for one half a minute.
Serve with steamed Jasmine rice.
QUICK CHILI PASTA
From: Risa G., NJ
Makes 4-6 servings
8 oz. medium shells, elbow macaroni or other medium pasta shape, uncooked
1 small onion, peeled and finely diced
1 (12 oz.) can corn, drained
1 jalapeno pepper, cored and thinly sliced
1 tbsp. chili powder
1 tsp. ground cumin
2 cloves garlic, finely chopped
1 (16 oz.) can red kidney beans, rinsed and drained
1 (12 oz.) jar salsa
1/2 cup shredded low-sodium Cheddar cheese
Prepare pasta according to package directions.
While pasta is cooking, combine remaining ingredients in large pot and heat until onion is cooked.
When pasta is done, drain well. Transfer to a serving bowl. Add contents of pot and toss gently until well combined. Sprinkle Cheddar on top and serve immediately.
TO FREEZE AHEAD:
May be frozen. To reheat, thaw completely and heat in large saucepan over medium-high heat until warmed through.
From: Risa G., NJ: This is another I haven't tried but I am a real snacker (especially between 3pm and 5pm):
SNACKER CRACKERS
5 cups oyster crackers
1 tsp canola oil
1 tsp dry minced onion
1 tsp garlic powder
1 tsp onion powder
2 tsp dry dill weed
1 tsp dry parsley flakes
2 tsp water
1/3 cup non-fat yogurt
1/3 cup fresh shredded Parmesan cheese
Measure crackers into 9x13-inch baking dish; set aside.
In a large non-stick skillet, heat oil to medium heat. Add dry onion and stir rapidly with wooden spoon. Quickly add other spices, stirring constantly. Add 2 teaspoon water; mix well.
Stir in yogurt until well blended. Add oyster crackers and stir mixture until spices coat crackers. Spoon entire mixture back into cake pan. Sprinkle Parmesan evenly over crackers.
Bake at 275 degrees F for 6-8 minutes, stirring occasionally. Bake until Parmesan is melted. Cool crackers thoroughly and place them in covered container for storage.
1 serving=1/2 cup
Per Serving: 127 Cal; 5g Fat
LOW FAT SCALLOPED POTATOES
From: SueA, CA
Source: So Fat Low Fat No Fat
Makes 10 servings
1/4 cup nonfat dry milk powder
2 cups fat free milk
2 tablespoons light margarine
1/4 cup all-purpose flour
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 3/4 pounds potatoes, pared and cut into 1/4-inch slices (about 4 potatoes)
1 1/2 cups onions thinly sliced
3/4 cup shredded fat-free cheddar cheese
1/4 cup soft bread crumbs
Preheat the oven to 375 degrees F. Coat a 12x8-inch casserole with a vegetable oil cooking spray.
Dissolve the milk powder in the skim milk and set aside.
Melt the margarine in a heavy pan; add the flour and stir well. Cook over medium heat for 1 minute; it will be lumpy. Gradually add the milk, stirring constantly with a wire whisk until thickened. Add the salt and pepper. Remove the sauce from the heat.
Spread 1/4 cup of the sauce in the prepared baking dish; add half each of the potatoes, onions, and cheese, and spread with a layer of sauce. Repeat except for cheese.
Cover and bake for 1 hour, or until the potatoes are tender. Uncover and sprinkle with the remaining cheese and bread crumbs. Coat lightly with cooking spray. Bake an additional 5 minutes.
ANGELIC STRAWBERRY DESSERT
From: CarolB,FL
Makes 8 servings
"You can't have a potluck or family get-together without at least one of these layered desserts. Sugar-free pudding mix, non-fat sour cream and reduced-calorie frozen whipped dessert topping shave the fat and calories from this make-ahead confection. It's high in Vitamin C. Ann M. Cychosz of Manchester, Missouri (near St. Louis), sent us the original dessert recipe."
1 1/2 cups skim milk
1 (4-serving-size) package sugar-free instant vanilla pudding mix
1 teaspoon vanilla
1 cup non-fat dairy sour cream
1 (4 ounce) container reduced-calorie frozen whipped dessert topping (Cool Whip), thawed
1 teaspoon finely shredded orange peel
7 cups (1-inch) angel food cake cubes (about 1/2 of an 8-inch purchased cake)
4 cups sliced strawberries, divided use
In a large mixing bowl, combine milk, pudding mix and vanilla. Beat with an electric mixer on low speed till just combined. Beat on medium speed for about 2 minutes more or till well mixed.
Fold in the sour cream, dessert topping and orange peel.
In an 8x8x2-inch baking dish or individual dessert dishes, layer half the cake cubes, half the 3 cups strawberries and half the pudding mixture. Repeat layers. Chill the dessert for at least 4 hours or overnight.
Just before serving, top with the remaining 1 cup of sliced strawberries.
SPICED CARROT-RAISIN MUFFINS
From: Cookie, NH
Makes 12 servings, one muffin each.
These are great, especially if you use applesauce instead of oil. Yummy!
2 1/4 cups all purpose flour
3/4 cup firmly packed dark brown sugar
2 teaspoons double acting baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1/2 teaspoon salt
1/2 teaspoon ground ginger
2 eggs, beaten
1/3 cup plus 2 teaspoons of vegetable oil (I use applesauce)
2 tablespoons thawed frozen orange juice concentrate, no sugar added (or 1 small orange about 6 ounces, peeled seeded and chopped)
1 1/2 cups shredded carrots
1/2 cup plus 2 tablespoons dark raisins
Preheat oven to 350 degrees F. Spray 12 (2 1/2-inch) muffin pan cups with nonstick spray (I use paper liners).
In large mixing bowl combine flour, sugar, baking powder, baking soda, cinnamon, nutmeg, salt and ginger, mixing thoroughly.
In small bowl mix together eggs, oil (or applesauce) and juice concentrate or chopped orange until well blended; pour into dry ingredients and using a fork stir until mixture is moistened. Stir in carrots and raisins. Spoon an equal amount of batter into each cup (each will be about 2/3 full).
Bake for 25-30 minutes until muffins are brown and a toothpick, inserted in center, comes out clean. Remove muffins to wire rack and let cool.
I don't add the salt don't need it!
Fat goes down considerably if you use applesauce.
SLIM PESTO SAUCE
From: SueA, CA
Source: Light & Spicy Cookbook
Makes 4 servings
Notes: Tried & True
3/4 cup chicken broth, skimmed of fat
1/2 cup fresh basil, loosely packed
3 cloves garlic peeled
1/4 cup grated parmesan cheese
1 tablespoon olive oil
Salt and pepper to taste
Heat broth to boiling.
Combine all ingredients in an electric blender or food processor; process until basil and garlic are minced (or use a mortar and pestle to mash basil and garlic together, then mix with remaining ingredients.)
Serve tossed with hot cooked pasta.
CREAMY PESTO SAUCE
From: SueA, CA
Source: Light & Spicy Cookbook
Makes 4 servings, 75 calories per serving
1/2 cup part-skim ricotta cheese
1/2 cup fresh basil leaves, loosely packed
1/3 cup water
1/4 cup grated Parmesan cheese
3 cloves garlic, peeled
Dash ground white pepper
Salt and pepper to taste
Blend all the ingredients in an electric blender or food processor until smooth.
Serve tossed with hot cooked pasta.
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.
MOCK SOUR CREAM
Source: So Fat Low Fat No Fat by Betty Rohde
From: SueA, CA
1 cup nonfat cottage cheese
2 tablespoons fat-free mayonnaise
Juice and grated zest of 1/2 lemon
1/4 cup skim buttermilk
Blend all ingredients together until smooth.
PASTA PEANUT STIR FRY
From: Risa G., NJ
Makes 4 servings
1 pound linguine, spaghetti or thin spaghetti, uncooked
1 tsp. vegetable oil
4 medium carrots, cut julienne
1/2 tsp. hot red pepper flakes
1 bunch scallions, sliced diagonally into 1/2-inch lengths
1 large cucumber, peeled, cut julienne
FOR THE PEANUT SAUCE:
3 tbsp. smooth peanut butter
1/3 cup lime juice
1/4 cup low-sodium soy sauce
1/4 cup low-sodium, defatted chicken broth
Black pepper, to taste
Prepare pasta according to package directions; drain and transfer to a serving bowl.
Warm 1 teaspoon vegetable oil in a large non-stick wok or skillet over high heat. Add the carrots and stir-fry for 2 to 3 minutes until tender.
Add the red pepper flakes, cucumbers and scallions to the wok or skillet. Stir-fry for 2 minutes.
Add all the sauce ingredients to the wok or skillet. Season with pepper. Bring to a boil.
Pour the sauce and vegetables over the pasta. Toss well and serve immediately.
CREAMY RANCH DRESSING
Source: the Boston Globe, May 4, 1994
Makes about 3/4 cup dressing
1/2 cup 1% cottage cheese
1/3 cup skim-milk buttermilk
1 small garlic clove, put through a press
1 Tablespoon grated Parmesan cheese
2 Tablespoons chives, finely snipped
salt, optional
pepper to taste
Place all the ingredients in the bowl of a food processor fitted with the steel blade. Process until smooth.
CREAMY CUCUMBER AND MINT DRESSING
Source: the Boston Globe, May 4, 1994
Makes about 1 cup dressing
"Firm, small-seeded European cucumbers work best in this dressing."
1/2 cup nonfat plain yogurt
1/4 cup skim-milk buttermilk
3 Tablespoons nonfat mayonnaise
1/3 cup peeled European cucumber, finely diced*
1 Tablespoon finely snipped fresh mint
Salt, optional
Ground black pepper, to taste
In a small bowl, stir ingredients together until evenly blended.
Spoon over greens.
*If your cucumbers have large seeds, remove them before dicing.
Risa G., NJ: This one sounds good to me. I am a pasta maniac (in fact that is what I had for dinner tonight.):
GAZPACHO PASTA SALAD WITH CANNELLINI BEANS
Source: National Pasta Association
Makes 4 servings
1 pound Elbow Macaroni, Radiatore or other medium pasta shape, uncooked
2 cups vegetable or tomato juice
3 large, ripe tomatoes, finely diced
2 medium cucumbers, peeled, seeded and finely diced
1 (16 oz.) can cannellini beans, drained and rinsed well
1 medium red onion, diced
3 tbsp. chopped fresh parsley
3 tbsp. red wine vinegar
1 tbsp. Worcestershire sauce
Salt and pepper to taste
Prepare pasta according to package directions. Drain and rinse under cold water.
In a large bowl, stir together pasta and remaining ingredients; serve.
TURKEY WITH CHIPOTLE SAUCE
Source: Yoplait Great New Tastes with Yogurt and Me
From: SueA, CA
Makes 4 servings
Spicy Dish! Tried & True.
FOR THE CHIPOTLE SAUCE:
1/2 cup Yoplait Fat Free plain yogurt
2 tablespoons green onions, chopped
2 tablespoons creamy peanut butter
1 tablespoon canned chipotle chilies in adobo sauce, drained, seeded, chopped (original says 1 to 2 tablespoons chipotle but 2 is very spicy for me.)
1/8 teaspoon salt
FOR THE TURKEY:
2 teaspoons vegetable oil
1 pound boneless turkey (breast, cutlets, or tenderloin)
GARNISHES:
1 medium tomato, seeded and chopped
2 tablespoons green onion tops, sliced
TO PREPARE THE CHIPOTLE SAUCE:
Place yogurt, 2 tablespoons chopped green onion, peanut butter, chipotle chilies, and salt in blender. Cover and blend on medium speed about 20 seconds or until well blended.
Heat sauce over low heat, stirring occasionally, until hot; keep warm.
TO PREPARE THE TURKEY:
Cut turkey into pieces about 1/4- to 1/2-inch thick (can leave in slices or in small bite-size pieces). Salt and pepper, to taste.
Heat oil in 10-inch nonstick skillet over medium-high until hot. Cook turkey in oil 8 to 10 minutes, turning once, until no longer pink in center.
Arrange turkey on serving place. Top with sauce. Sprinkle with tomato and sliced green onion tops.
Risa G., NJ: Carol, here is a vegetarian recipe. No starch:
CARIBBEAN FLAVORED TOFU
3 pounds firm tofu
FOR THE MARINADE:
1 medium onion, chopped
3 scallions, chopped
2 chiles, chopped, seeded
2 garlic cloves, minced
1 tbsp 5 spice powder
1 tbsp allspice
1 tbsp coarse black pepper
1 tsp dried thyme
1 tsp ground nutmeg
1 tsp salt
1/2 cup soy sauce
1 tbsp olive oil
Slice the tofu blocks into 1/2-inch thick slabs (slice it lengthwise for long slices). Set aside.
In a food processor, combine the onion, scallion, chiles, garlic, five spice powder, allspice, black pepper, thyme, nutmeg, and salt. Process into a coarse paste. With the machine still running, add the soy sauce and oil until combined.
Pour the marinade into a large shallow dish. Add the tofu to the marinade and coat well. Cover and refrigerate for 2-4 hours.
WHEN READY TO COOK:
Fire up your barbecue grill.*
Grill the tofu on a well-oiled grill. Cook until browned on the outside and firm to touch (10-15 minutes). Make sure not to flip too soon, or you may break the tofu.
Transfer to a serving platter and serve.
*You can also roast the tofu in a 500 degrees F oven until well browned and firm.
FAT FREE HONEY MUSTARD DRESSING
Source: So Fat Low Fat No Fat
From: SueA, CA
(0 grams of fat)
2/3 cup water
1/2 cup lemon juice
1/4 cup honey
2 tablespoons prepared mustard
2 cloves garlic, chopped very fine
1 teaspoon salt
1/2 teaspoon paprika
Mix all the ingredients and shake well. Store in a covered container at least 1 hour before serving.
EGGPLANT TOMATO SAUCE FOR PASTA
Source: More Lean and Luscious Cookbook by Bobbie Hinman and Millie Snyder
Makes 4 servings
1 cup 1/4-inch pieces peeled eggplant
1 (6 oz.) can tomatoes, undrained, cut into chunks
1 (8 oz) can tomato sauce
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 tsp dried oregano
1 tsp dried basil
1/8 tsp garlic powder
Salt and Pepper, to taste
1 tsp Sugar
In large saucepan, combine all ingredients. Bring to a boil over medium heat. Reduce heat to low. Simmer uncovered, 1 hour, until thickened. Stir occasionally while cooking.
PUMPKIN SOUP
Source: The Healing Foods Cookbook by Prevention Magazine
1 large onion, minced
2 cups nonfat chicken broth or vegetable broth, divided use
1 1/2 cups pureed pumpkin (fresh cooked or canned)
1/2 teaspoon dried oregano
1/4 teaspoon hot pepper sauce, to taste
1/4 cup roasted pumpkin seeds (optional, for garnish)
In a 2-quart saucepan, cook the onions in 2 Tbsp of the stock until limp.
Add the remaining stock, pumpkin, oregano, and hot-pepper sauce. Simmer for 15 minutes.
Serve sprinkled with pumpkin seeds.
Makes 4 servings
Per serving: 49 Calories; 1g Fat (12% calories from fat); 7g Protein; 8g Carbohydrate; 0mg Cholesterol; 260mg Sodium
Food Exchanges: 1/2 Starch/Bread; 1/2 Lean Meat; 1/2 Vegetable
SWEET POTATOES AND BROCCOLI
Source: Vegetarian Cooking for Diabetics
From: Vicki,La
1 medium sweet potato
1/2 cup water
1 cup chopped fresh broccoli
1/2 cup low fat cottage cheese
1 tbsp sesame seeds
Dice the sweet potato and cook in the 1/2 cup water, covered, until almost done.
Add the broccoli and cook until tender. You may need to add more water.
Toss the hot vegetables with the cottage cheese and sesame seeds until blended.
RAISIN BARS
Source: American Diabetes Association Holiday Cookbook by Betty Wedman, M.S.,R.D.
From: Vicki,La
Makes 16 servings
1 cup dark or golden raisins
1/2 cup unsweetened apple juice
1 cup whole wheat flour
1/2 tsp baking soda
1 tsp baking powder
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp ground cloves
1 egg
2 tbsp vegetable oil
Grated orange rind
In a saucepan, combine the raisins and apple juice. Bring to a boil. Remove pan from heat and set aside to cool.
Meanwhile, mix the flour, baking soda, baking powder, cinnamon, nutmeg, cloves, egg and vegetable oil together. Add the cooled raisin mixture and blend thoroughly.
Spread the mixture into a lightly-oiled 8-inch-square pan. Sprinkle on the grated orange rind.
Bake in a preheated 350 degree F oven for 30 to 40 minutes. Cool in the pan on a wire rack and cut into bars.
Makes 16 bars
One Bar = Calories: 76, Carbohydrates: 14, Protein: 2, Fat: 2, Sodium: 47, Potassium: 109, Cholesterol: 17
Exchange Value: 1 Bread Exchange
SueA, CA: I haven't tried this yet but plan to make this week.
CHILAQUILES CASSEROLE
Makes 6 servings
4 (8-inch) flour tortillas, cut into 1/2-inch strips
1 (15 to 16 ounce) can pinto beans, rinsed and drained
1 (16 ounce) bottle red or green salsa (about 1 3/4 cups)
2 cups shredded reduced fat Monterey Jack cheese (8 oz)
FOR SERVING:
1/3 cup low-fat sour cream
1/3 cup Yoplait Fat Free plain yogurt
1 tablespoon chopped fresh cilantro or parsley
Heat oven to 350 degrees F. Spray a 2-quart casserole or 8-inch springform pan with nonstick cooking spray.
Layer half the tortilla strips in bottom of casserole. Top with beans, half of the salsa and 1 cup of the cheese. Repeat with remaining tortilla strips, salsa, and cheese.
Bake uncovered about 30 minutes or until cheese is melted and golden brown.
Mix sour cream, yogurt and cilantro. Top each serving with sour cream mixture.
LOW FAT BEAN DIP
From: Candy,VA
From my sister-in-law, the home ec pro.
1 (16 oz) can black beans
1 (16 oz) can chile beans
1 (16 oz) can your choice beans (chick peas, or whatever)
Low sodium salsa
Minced fresh onion
Minced fresh garlic
Baked tortilla chips (for serving)
Rinse and drain beans. Mix in salsa, onion and garlic to taste.
Microwave and serve with baked tortilla chips
RASPBERRY VINAIGRETTE
Source: Cooking Light magazine
From: SueA, CA
Makes 3/4 cup (10 calories per tablespoon)
1/4 cup fresh orange juice
2 tablespoons plus 1 teaspoon water
2 tablespoons red wine vinegar
2 tablespoons raspberry vinegar
1 1/2 tablespoons minced fresh chives
2 teaspoons olive oil
1/2 teaspoon dried whole dillweed
1/4 teaspoon ground black pepper
Combine all ingredients in a small jar; cover tightly, and shake vigorously to blend. Chill thoroughly.
Serve vinegar mixture with salad greens.
LOW FAT FRUIT SALAD
Source: kathy-idaho
1 container of low fat or nonfat yogurt
Mix well. Add:
Freshly squeezed orange juice
1 pkg. nutrasweet
Mint
Crushed strawberries.
Pour over melon, watermelon cherries, grapes, and bananas.
NO-BAKE CHERRY CUSTARD CAKE
Source: Associated Press
Makes 12 servings
1 prepared (10-inch) angel food cake
1 (1 3/8 ounce) pkg. sugar-free instant vanilla pudding mix
1 1/2 cups milk, 2% low fat
1 cup light sour cream
1 (21 ounce) can light cherry pie filling
Tear the cake into bite-size pieces. Press into an 11x7-inch baking dish.
In a mixing bowl, combine the pudding mix, milk and light sour cream. Beat until thickened, about 2 minutes.
Spread the pudding mixture over the cake. Spoon the cherry pie filling evenly over the top of the cake. Chill thoroughly until serving time.
CRAB FETTUCCINE
Source: Betty Crocker's Easy Low-Fat Cooking
From: SueA, CA
Makes 4 servings
8 ounces fettuccine, uncooked
1 tablespoon olive oil or vegetable oil
1 clove garlic, finely Chopped
1/2 cup chopped red bell pepper (about 1 small)
2 teaspoons all-purpose flour
1 pound imitation crab meat, cut up
1 1/2 cups evaporated skim milk
1/4 cup grated Parmesan cheese
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1/8 teaspoon ground nutmeg
Grated Parmesan cheese (optional, for serving)
Cook and drain fettuccine as directed on package.
While fettuccine is cooking, heat oil in 10-inch skillet over medium heat. Cook garlic and bell pepper in oil about 2 minutes, stirring occasionally, until bell pepper is crisp-tender.
Stir in flour. Gradually stir in milk. Heat to boiling; reduce heat. Simmer uncovered until mixture thickens.
Stir in crabmeat, 1/4 cup Parmesan cheese, salt, pepper and nutmeg into bell pepper mixture; heat through.
Place fettuccine in serving bowl. Pour crab sauce over fettuccine; toss well. Sprinkle with cheese.
August 3, 1997 Recipe Swap
RECIPES IN THIS FILE:
Savory Salt Substitute
Pasta with Spicy Broccoli Rabe and Raisins
Fat-Free Oatmeal Cookies
Broiled Pork Chops with Parsley and Garlic
Quick Chili Pasta
Snacker Crackers
Low Fat Scalloped Potatoes
Angelic Strawberry Dessert
Spiced Carrot-Raisin Muffins
Slim Pesto Sauce
Creamy Pesto Sauce
Sweet Potato Tart
Mock Sour Cream
Pasta Peanut Stir Fry
Creamy Ranch Dressing
Creamy Cucumber and Mint Dressing
Gazpacho Pasta Salad with Cannellini Beans
Turkey with Chipotle Sauce
Caribbean Flavored Tofu
Fat Free Honey Mustard Dressing
Eggplant Tomato Sauce for Pasta
Pumpkin Soup
Sweet Potatoes and Broccoli
Raisin Bars
Chilaquiles Casserole
Low Fat Bean Dip
Raspberry Vinaigrette
Low Fat Fruit Salad
No-Bake Cherry Custard Cake
Crab Fettuccine
SAVORY SALT SUBSTITUTE
Source: Reader's Digest Great Recipes for Good Health
1 tablespoon ground black pepper
1 tablespoon celery seeds
1 tablespoon onion powder
2 1/4 teaspoons cream of tartar
1 1/2 teaspoons garlic powder
1 1/2 teaspoons powdered orange peel*
1 1/2 teaspoons arrowroot
1 1/2 teaspoons sugar
3/4 teaspoon sour salt (powdered citric acid)**
1/2 teaspoon ground white pepper
1/2 teaspoon dill weed
1/2 teaspoon dried thyme, crumbled
1/4 teaspoon plus a pinch of powdered lemon peel*
1/4 teaspoon ground cayenne pepper
Place all the ingredients in a small electric coffee grinder, spice grinder or blender. Grind for 10 seconds or until the mixture is fine.
Insert a funnel in the top of a a glass salt shaker, pour the mixture into it and tap the funnel lightly to fill the shaker. Cover the rest of the mixture tightly and store in a cool, dark, dry place.
Makes about 1/2 cup
Nutrition data per teaspoon: 6 calories, no fat, no cholesterol, 1 g complex carbohydrates, 1 mg sodium
*Look for powdered citrus peels on the spice shelf of the grocery store.
**Check fruit preservatives for powdered citric acid.
PASTA WITH SPICY BROCCOLI RABE AND RAISINS
Adapted from source: Molly O'Neill in New York Times Magazine, March 20, 1994
Makes 4 servings
2 bunches (1 lb each) broccoli rabe, ends tripped off and cut across into 1-inch pieces
1 pound penne or whole wheat pasta, uncooked
4 teaspoons vegetable stock, divided use
6 tablespoons raisins
8 cloves garlic, minced
4 tablespoons water
1/2 teaspoon dried red pepper flakes
2 teaspoons fresh lemon juice
2 teaspoons salt
Freshly ground pepper
Bring a large pot of lightly salted water to the boil. Add the broccoli and blanch for 1 minute. Drain and pat dry.
Bring another large pot of slated water to the boil. Add pasta and cook until al dente.
Meanwhile, heat 2 teaspoons of the vegetable stock in a large nonstick skillet over medium heat. Add the raisins and cook, tossing frequently, until lightly "toasted". Add the garlic and cook, stirring constantly for 30 seconds.
Add the broccoli, the 4 tablespoons water and the red pepper flakes to the skillet and cook until tender (about 5 minutes).
Drain the pasta and add the broccoli, the remaining 2 teaspoons vegetable stock, the lemon juice, salt and peeper to taste. Toss combine. Divide about 4 plates and serve.
FAT-FREE OATMEAL COOKIES
Source: Janice Price
Makes about 2 1/2 dozen cookies (depending on the size you like).
1 cup all-purpose flour
1 cup quick-cooking oats
1/2 cup sugar
1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 tsp ground cinnamon
2 large egg whites
1/3 cup corn syrup
1 tsp vanilla
3/4 cup raisins
In large bowl, combine flour, oats, sugar, baking powder, baking soda, salt, and cinnamon. Add remaining ingredients, stirring until all ingredients are moistened. Dough will be thick.
Drop dough by heaping teaspoonfuls onto baking sheet sprayed with cooking spray.
Bake in a preheated 350 degree F oven for eight to ten minutes or just until set. Do not overbake (or they'll turn into hockey pucks). Cool five minutes on baking sheet (at which point they'll set up nicely), then remove to wire rack to cool.
BROILED PORK CHOPS WITH PARSLEY AND GARLIC
From: j-m, me
Source: Boston Globe, August 3, 1997
1 cup chopped fresh parsley leaves
3 cloves garlic, finely chopped
2 tablespoons grated lemon rind
2 tablespoons Dijon mustard
Salt and freshly ground black pepper
4 thick pork loin chops, trimmed of fat
Hot cooked jasmine rice (for serving)
In a bowl, mix together the parsley, garlic, lemon rind, mustard, salt and pepper. Make a pocket in the thick side of each chop and add about 1 tablespoon of the mixture. Cover with the remaining mixture and refrigerate the chops and mixture for at least a half a day.
WHEN READY TO COOK:
Turn on the broiler. Broil the chops several inches from the element, turning often, for 10 minutes or until the chops are nearly cooked. Near end of cooking, spread remaining mixture on the cooked chops and cook for one half a minute.
Serve with steamed Jasmine rice.
QUICK CHILI PASTA
From: Risa G., NJ
Makes 4-6 servings
8 oz. medium shells, elbow macaroni or other medium pasta shape, uncooked
1 small onion, peeled and finely diced
1 (12 oz.) can corn, drained
1 jalapeno pepper, cored and thinly sliced
1 tbsp. chili powder
1 tsp. ground cumin
2 cloves garlic, finely chopped
1 (16 oz.) can red kidney beans, rinsed and drained
1 (12 oz.) jar salsa
1/2 cup shredded low-sodium Cheddar cheese
Prepare pasta according to package directions.
While pasta is cooking, combine remaining ingredients in large pot and heat until onion is cooked.
When pasta is done, drain well. Transfer to a serving bowl. Add contents of pot and toss gently until well combined. Sprinkle Cheddar on top and serve immediately.
TO FREEZE AHEAD:
May be frozen. To reheat, thaw completely and heat in large saucepan over medium-high heat until warmed through.
From: Risa G., NJ: This is another I haven't tried but I am a real snacker (especially between 3pm and 5pm):
SNACKER CRACKERS
5 cups oyster crackers
1 tsp canola oil
1 tsp dry minced onion
1 tsp garlic powder
1 tsp onion powder
2 tsp dry dill weed
1 tsp dry parsley flakes
2 tsp water
1/3 cup non-fat yogurt
1/3 cup fresh shredded Parmesan cheese
Measure crackers into 9x13-inch baking dish; set aside.
In a large non-stick skillet, heat oil to medium heat. Add dry onion and stir rapidly with wooden spoon. Quickly add other spices, stirring constantly. Add 2 teaspoon water; mix well.
Stir in yogurt until well blended. Add oyster crackers and stir mixture until spices coat crackers. Spoon entire mixture back into cake pan. Sprinkle Parmesan evenly over crackers.
Bake at 275 degrees F for 6-8 minutes, stirring occasionally. Bake until Parmesan is melted. Cool crackers thoroughly and place them in covered container for storage.
1 serving=1/2 cup
Per Serving: 127 Cal; 5g Fat
LOW FAT SCALLOPED POTATOES
From: SueA, CA
Source: So Fat Low Fat No Fat
Makes 10 servings
1/4 cup nonfat dry milk powder
2 cups fat free milk
2 tablespoons light margarine
1/4 cup all-purpose flour
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 3/4 pounds potatoes, pared and cut into 1/4-inch slices (about 4 potatoes)
1 1/2 cups onions thinly sliced
3/4 cup shredded fat-free cheddar cheese
1/4 cup soft bread crumbs
Preheat the oven to 375 degrees F. Coat a 12x8-inch casserole with a vegetable oil cooking spray.
Dissolve the milk powder in the skim milk and set aside.
Melt the margarine in a heavy pan; add the flour and stir well. Cook over medium heat for 1 minute; it will be lumpy. Gradually add the milk, stirring constantly with a wire whisk until thickened. Add the salt and pepper. Remove the sauce from the heat.
Spread 1/4 cup of the sauce in the prepared baking dish; add half each of the potatoes, onions, and cheese, and spread with a layer of sauce. Repeat except for cheese.
Cover and bake for 1 hour, or until the potatoes are tender. Uncover and sprinkle with the remaining cheese and bread crumbs. Coat lightly with cooking spray. Bake an additional 5 minutes.
ANGELIC STRAWBERRY DESSERT
From: CarolB,FL
Makes 8 servings
"You can't have a potluck or family get-together without at least one of these layered desserts. Sugar-free pudding mix, non-fat sour cream and reduced-calorie frozen whipped dessert topping shave the fat and calories from this make-ahead confection. It's high in Vitamin C. Ann M. Cychosz of Manchester, Missouri (near St. Louis), sent us the original dessert recipe."
1 1/2 cups skim milk
1 (4-serving-size) package sugar-free instant vanilla pudding mix
1 teaspoon vanilla
1 cup non-fat dairy sour cream
1 (4 ounce) container reduced-calorie frozen whipped dessert topping (Cool Whip), thawed
1 teaspoon finely shredded orange peel
7 cups (1-inch) angel food cake cubes (about 1/2 of an 8-inch purchased cake)
4 cups sliced strawberries, divided use
In a large mixing bowl, combine milk, pudding mix and vanilla. Beat with an electric mixer on low speed till just combined. Beat on medium speed for about 2 minutes more or till well mixed.
Fold in the sour cream, dessert topping and orange peel.
In an 8x8x2-inch baking dish or individual dessert dishes, layer half the cake cubes, half the 3 cups strawberries and half the pudding mixture. Repeat layers. Chill the dessert for at least 4 hours or overnight.
Just before serving, top with the remaining 1 cup of sliced strawberries.
SPICED CARROT-RAISIN MUFFINS
From: Cookie, NH
Makes 12 servings, one muffin each.
These are great, especially if you use applesauce instead of oil. Yummy!
2 1/4 cups all purpose flour
3/4 cup firmly packed dark brown sugar
2 teaspoons double acting baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1/2 teaspoon salt
1/2 teaspoon ground ginger
2 eggs, beaten
1/3 cup plus 2 teaspoons of vegetable oil (I use applesauce)
2 tablespoons thawed frozen orange juice concentrate, no sugar added (or 1 small orange about 6 ounces, peeled seeded and chopped)
1 1/2 cups shredded carrots
1/2 cup plus 2 tablespoons dark raisins
Preheat oven to 350 degrees F. Spray 12 (2 1/2-inch) muffin pan cups with nonstick spray (I use paper liners).
In large mixing bowl combine flour, sugar, baking powder, baking soda, cinnamon, nutmeg, salt and ginger, mixing thoroughly.
In small bowl mix together eggs, oil (or applesauce) and juice concentrate or chopped orange until well blended; pour into dry ingredients and using a fork stir until mixture is moistened. Stir in carrots and raisins. Spoon an equal amount of batter into each cup (each will be about 2/3 full).
Bake for 25-30 minutes until muffins are brown and a toothpick, inserted in center, comes out clean. Remove muffins to wire rack and let cool.
I don't add the salt don't need it!
Fat goes down considerably if you use applesauce.
SLIM PESTO SAUCE
From: SueA, CA
Source: Light & Spicy Cookbook
Makes 4 servings
Notes: Tried & True
3/4 cup chicken broth, skimmed of fat
1/2 cup fresh basil, loosely packed
3 cloves garlic peeled
1/4 cup grated parmesan cheese
1 tablespoon olive oil
Salt and pepper to taste
Heat broth to boiling.
Combine all ingredients in an electric blender or food processor; process until basil and garlic are minced (or use a mortar and pestle to mash basil and garlic together, then mix with remaining ingredients.)
Serve tossed with hot cooked pasta.
CREAMY PESTO SAUCE
From: SueA, CA
Source: Light & Spicy Cookbook
Makes 4 servings, 75 calories per serving
1/2 cup part-skim ricotta cheese
1/2 cup fresh basil leaves, loosely packed
1/3 cup water
1/4 cup grated Parmesan cheese
3 cloves garlic, peeled
Dash ground white pepper
Salt and pepper to taste
Blend all the ingredients in an electric blender or food processor until smooth.
Serve tossed with hot cooked pasta.
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.
MOCK SOUR CREAM
Source: So Fat Low Fat No Fat by Betty Rohde
From: SueA, CA
1 cup nonfat cottage cheese
2 tablespoons fat-free mayonnaise
Juice and grated zest of 1/2 lemon
1/4 cup skim buttermilk
Blend all ingredients together until smooth.
PASTA PEANUT STIR FRY
From: Risa G., NJ
Makes 4 servings
1 pound linguine, spaghetti or thin spaghetti, uncooked
1 tsp. vegetable oil
4 medium carrots, cut julienne
1/2 tsp. hot red pepper flakes
1 bunch scallions, sliced diagonally into 1/2-inch lengths
1 large cucumber, peeled, cut julienne
FOR THE PEANUT SAUCE:
3 tbsp. smooth peanut butter
1/3 cup lime juice
1/4 cup low-sodium soy sauce
1/4 cup low-sodium, defatted chicken broth
Black pepper, to taste
Prepare pasta according to package directions; drain and transfer to a serving bowl.
Warm 1 teaspoon vegetable oil in a large non-stick wok or skillet over high heat. Add the carrots and stir-fry for 2 to 3 minutes until tender.
Add the red pepper flakes, cucumbers and scallions to the wok or skillet. Stir-fry for 2 minutes.
Add all the sauce ingredients to the wok or skillet. Season with pepper. Bring to a boil.
Pour the sauce and vegetables over the pasta. Toss well and serve immediately.
CREAMY RANCH DRESSING
Source: the Boston Globe, May 4, 1994
Makes about 3/4 cup dressing
1/2 cup 1% cottage cheese
1/3 cup skim-milk buttermilk
1 small garlic clove, put through a press
1 Tablespoon grated Parmesan cheese
2 Tablespoons chives, finely snipped
salt, optional
pepper to taste
Place all the ingredients in the bowl of a food processor fitted with the steel blade. Process until smooth.
CREAMY CUCUMBER AND MINT DRESSING
Source: the Boston Globe, May 4, 1994
Makes about 1 cup dressing
"Firm, small-seeded European cucumbers work best in this dressing."
1/2 cup nonfat plain yogurt
1/4 cup skim-milk buttermilk
3 Tablespoons nonfat mayonnaise
1/3 cup peeled European cucumber, finely diced*
1 Tablespoon finely snipped fresh mint
Salt, optional
Ground black pepper, to taste
In a small bowl, stir ingredients together until evenly blended.
Spoon over greens.
*If your cucumbers have large seeds, remove them before dicing.
Risa G., NJ: This one sounds good to me. I am a pasta maniac (in fact that is what I had for dinner tonight.):
GAZPACHO PASTA SALAD WITH CANNELLINI BEANS
Source: National Pasta Association
Makes 4 servings
1 pound Elbow Macaroni, Radiatore or other medium pasta shape, uncooked
2 cups vegetable or tomato juice
3 large, ripe tomatoes, finely diced
2 medium cucumbers, peeled, seeded and finely diced
1 (16 oz.) can cannellini beans, drained and rinsed well
1 medium red onion, diced
3 tbsp. chopped fresh parsley
3 tbsp. red wine vinegar
1 tbsp. Worcestershire sauce
Salt and pepper to taste
Prepare pasta according to package directions. Drain and rinse under cold water.
In a large bowl, stir together pasta and remaining ingredients; serve.
TURKEY WITH CHIPOTLE SAUCE
Source: Yoplait Great New Tastes with Yogurt and Me
From: SueA, CA
Makes 4 servings
Spicy Dish! Tried & True.
FOR THE CHIPOTLE SAUCE:
1/2 cup Yoplait Fat Free plain yogurt
2 tablespoons green onions, chopped
2 tablespoons creamy peanut butter
1 tablespoon canned chipotle chilies in adobo sauce, drained, seeded, chopped (original says 1 to 2 tablespoons chipotle but 2 is very spicy for me.)
1/8 teaspoon salt
FOR THE TURKEY:
2 teaspoons vegetable oil
1 pound boneless turkey (breast, cutlets, or tenderloin)
GARNISHES:
1 medium tomato, seeded and chopped
2 tablespoons green onion tops, sliced
TO PREPARE THE CHIPOTLE SAUCE:
Place yogurt, 2 tablespoons chopped green onion, peanut butter, chipotle chilies, and salt in blender. Cover and blend on medium speed about 20 seconds or until well blended.
Heat sauce over low heat, stirring occasionally, until hot; keep warm.
TO PREPARE THE TURKEY:
Cut turkey into pieces about 1/4- to 1/2-inch thick (can leave in slices or in small bite-size pieces). Salt and pepper, to taste.
Heat oil in 10-inch nonstick skillet over medium-high until hot. Cook turkey in oil 8 to 10 minutes, turning once, until no longer pink in center.
Arrange turkey on serving place. Top with sauce. Sprinkle with tomato and sliced green onion tops.
Risa G., NJ: Carol, here is a vegetarian recipe. No starch:
CARIBBEAN FLAVORED TOFU
3 pounds firm tofu
FOR THE MARINADE:
1 medium onion, chopped
3 scallions, chopped
2 chiles, chopped, seeded
2 garlic cloves, minced
1 tbsp 5 spice powder
1 tbsp allspice
1 tbsp coarse black pepper
1 tsp dried thyme
1 tsp ground nutmeg
1 tsp salt
1/2 cup soy sauce
1 tbsp olive oil
Slice the tofu blocks into 1/2-inch thick slabs (slice it lengthwise for long slices). Set aside.
In a food processor, combine the onion, scallion, chiles, garlic, five spice powder, allspice, black pepper, thyme, nutmeg, and salt. Process into a coarse paste. With the machine still running, add the soy sauce and oil until combined.
Pour the marinade into a large shallow dish. Add the tofu to the marinade and coat well. Cover and refrigerate for 2-4 hours.
WHEN READY TO COOK:
Fire up your barbecue grill.*
Grill the tofu on a well-oiled grill. Cook until browned on the outside and firm to touch (10-15 minutes). Make sure not to flip too soon, or you may break the tofu.
Transfer to a serving platter and serve.
*You can also roast the tofu in a 500 degrees F oven until well browned and firm.
FAT FREE HONEY MUSTARD DRESSING
Source: So Fat Low Fat No Fat
From: SueA, CA
(0 grams of fat)
2/3 cup water
1/2 cup lemon juice
1/4 cup honey
2 tablespoons prepared mustard
2 cloves garlic, chopped very fine
1 teaspoon salt
1/2 teaspoon paprika
Mix all the ingredients and shake well. Store in a covered container at least 1 hour before serving.
EGGPLANT TOMATO SAUCE FOR PASTA
Source: More Lean and Luscious Cookbook by Bobbie Hinman and Millie Snyder
Makes 4 servings
1 cup 1/4-inch pieces peeled eggplant
1 (6 oz.) can tomatoes, undrained, cut into chunks
1 (8 oz) can tomato sauce
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 tsp dried oregano
1 tsp dried basil
1/8 tsp garlic powder
Salt and Pepper, to taste
1 tsp Sugar
In large saucepan, combine all ingredients. Bring to a boil over medium heat. Reduce heat to low. Simmer uncovered, 1 hour, until thickened. Stir occasionally while cooking.
PUMPKIN SOUP
Source: The Healing Foods Cookbook by Prevention Magazine
1 large onion, minced
2 cups nonfat chicken broth or vegetable broth, divided use
1 1/2 cups pureed pumpkin (fresh cooked or canned)
1/2 teaspoon dried oregano
1/4 teaspoon hot pepper sauce, to taste
1/4 cup roasted pumpkin seeds (optional, for garnish)
In a 2-quart saucepan, cook the onions in 2 Tbsp of the stock until limp.
Add the remaining stock, pumpkin, oregano, and hot-pepper sauce. Simmer for 15 minutes.
Serve sprinkled with pumpkin seeds.
Makes 4 servings
Per serving: 49 Calories; 1g Fat (12% calories from fat); 7g Protein; 8g Carbohydrate; 0mg Cholesterol; 260mg Sodium
Food Exchanges: 1/2 Starch/Bread; 1/2 Lean Meat; 1/2 Vegetable
SWEET POTATOES AND BROCCOLI
Source: Vegetarian Cooking for Diabetics
From: Vicki,La
1 medium sweet potato
1/2 cup water
1 cup chopped fresh broccoli
1/2 cup low fat cottage cheese
1 tbsp sesame seeds
Dice the sweet potato and cook in the 1/2 cup water, covered, until almost done.
Add the broccoli and cook until tender. You may need to add more water.
Toss the hot vegetables with the cottage cheese and sesame seeds until blended.
RAISIN BARS
Source: American Diabetes Association Holiday Cookbook by Betty Wedman, M.S.,R.D.
From: Vicki,La
Makes 16 servings
1 cup dark or golden raisins
1/2 cup unsweetened apple juice
1 cup whole wheat flour
1/2 tsp baking soda
1 tsp baking powder
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp ground cloves
1 egg
2 tbsp vegetable oil
Grated orange rind
In a saucepan, combine the raisins and apple juice. Bring to a boil. Remove pan from heat and set aside to cool.
Meanwhile, mix the flour, baking soda, baking powder, cinnamon, nutmeg, cloves, egg and vegetable oil together. Add the cooled raisin mixture and blend thoroughly.
Spread the mixture into a lightly-oiled 8-inch-square pan. Sprinkle on the grated orange rind.
Bake in a preheated 350 degree F oven for 30 to 40 minutes. Cool in the pan on a wire rack and cut into bars.
Makes 16 bars
One Bar = Calories: 76, Carbohydrates: 14, Protein: 2, Fat: 2, Sodium: 47, Potassium: 109, Cholesterol: 17
Exchange Value: 1 Bread Exchange
SueA, CA: I haven't tried this yet but plan to make this week.
CHILAQUILES CASSEROLE
Makes 6 servings
4 (8-inch) flour tortillas, cut into 1/2-inch strips
1 (15 to 16 ounce) can pinto beans, rinsed and drained
1 (16 ounce) bottle red or green salsa (about 1 3/4 cups)
2 cups shredded reduced fat Monterey Jack cheese (8 oz)
FOR SERVING:
1/3 cup low-fat sour cream
1/3 cup Yoplait Fat Free plain yogurt
1 tablespoon chopped fresh cilantro or parsley
Heat oven to 350 degrees F. Spray a 2-quart casserole or 8-inch springform pan with nonstick cooking spray.
Layer half the tortilla strips in bottom of casserole. Top with beans, half of the salsa and 1 cup of the cheese. Repeat with remaining tortilla strips, salsa, and cheese.
Bake uncovered about 30 minutes or until cheese is melted and golden brown.
Mix sour cream, yogurt and cilantro. Top each serving with sour cream mixture.
LOW FAT BEAN DIP
From: Candy,VA
From my sister-in-law, the home ec pro.
1 (16 oz) can black beans
1 (16 oz) can chile beans
1 (16 oz) can your choice beans (chick peas, or whatever)
Low sodium salsa
Minced fresh onion
Minced fresh garlic
Baked tortilla chips (for serving)
Rinse and drain beans. Mix in salsa, onion and garlic to taste.
Microwave and serve with baked tortilla chips
RASPBERRY VINAIGRETTE
Source: Cooking Light magazine
From: SueA, CA
Makes 3/4 cup (10 calories per tablespoon)
1/4 cup fresh orange juice
2 tablespoons plus 1 teaspoon water
2 tablespoons red wine vinegar
2 tablespoons raspberry vinegar
1 1/2 tablespoons minced fresh chives
2 teaspoons olive oil
1/2 teaspoon dried whole dillweed
1/4 teaspoon ground black pepper
Combine all ingredients in a small jar; cover tightly, and shake vigorously to blend. Chill thoroughly.
Serve vinegar mixture with salad greens.
LOW FAT FRUIT SALAD
Source: kathy-idaho
1 container of low fat or nonfat yogurt
Mix well. Add:
Freshly squeezed orange juice
1 pkg. nutrasweet
Mint
Crushed strawberries.
Pour over melon, watermelon cherries, grapes, and bananas.
NO-BAKE CHERRY CUSTARD CAKE
Source: Associated Press
Makes 12 servings
1 prepared (10-inch) angel food cake
1 (1 3/8 ounce) pkg. sugar-free instant vanilla pudding mix
1 1/2 cups milk, 2% low fat
1 cup light sour cream
1 (21 ounce) can light cherry pie filling
Tear the cake into bite-size pieces. Press into an 11x7-inch baking dish.
In a mixing bowl, combine the pudding mix, milk and light sour cream. Beat until thickened, about 2 minutes.
Spread the pudding mixture over the cake. Spoon the cherry pie filling evenly over the top of the cake. Chill thoroughly until serving time.
CRAB FETTUCCINE
Source: Betty Crocker's Easy Low-Fat Cooking
From: SueA, CA
Makes 4 servings
8 ounces fettuccine, uncooked
1 tablespoon olive oil or vegetable oil
1 clove garlic, finely Chopped
1/2 cup chopped red bell pepper (about 1 small)
2 teaspoons all-purpose flour
1 pound imitation crab meat, cut up
1 1/2 cups evaporated skim milk
1/4 cup grated Parmesan cheese
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1/8 teaspoon ground nutmeg
Grated Parmesan cheese (optional, for serving)
Cook and drain fettuccine as directed on package.
While fettuccine is cooking, heat oil in 10-inch skillet over medium heat. Cook garlic and bell pepper in oil about 2 minutes, stirring occasionally, until bell pepper is crisp-tender.
Stir in flour. Gradually stir in milk. Heat to boiling; reduce heat. Simmer uncovered until mixture thickens.
Stir in crabmeat, 1/4 cup Parmesan cheese, salt, pepper and nutmeg into bell pepper mixture; heat through.
Place fettuccine in serving bowl. Pour crab sauce over fettuccine; toss well. Sprinkle with cheese.
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