If you
want to be healthy reduce your consumption of fats, especially
saturated fat and trans fatty acids, and you will reduce your risk of
heart disease.
Low
fat diets do
not mean giving up flavor and taste. You
can enjoy many of the foods you love with just a few changes.
Always
remember that calories count, you must burn more calories than
you consume.
Here are
lots of tasty lowfat recipes with our compliments.
Table
of Contents
Apple
Pie
Baked
Chicken Breast with Fresh Basil
Baked
Macaroni, Cheese & Spinach
Baked
Potato with Spicy Chicken Topping
Beef
Tenderloin with Cabernet Cherry Sauce
Black Bean
Lasagna
Buffalo
Chicken Strips
Bulgar
Wheat and Fruit Stuffing
Cajun Style
Pasta
Chicken
Cordon
Bleu
Chile-Cheese
Chowder
Chili Dip
Chipotle
Turkey Chili
Chocolate
Candy Cheesecake
Chocolate
Cherry Layer Cake
Chutney
Chicken Salad
Cocoa Angel
Food Cake
Colorful
Chicken Stew
Corn Noodles
Crab Imperial
Crockpot
Tostada
Cucumber-Avocado
Spicy Soup
Curried
Cauliflower
Dijon
Mushroom Potatoes
Egg McMuffin
Finger Lakes
Chicken
Gardenburger
Garlic and
Sage Biscuits
German Potato
Salad
Glazed
Roast Pork Tenderloin
Greek Burgers
Greek Chicken
Layered Pizza
Dip
Middle
Eastern Roast Chicken
Mississippi
Mud Cake
Nacho Cheese
Soup
Orange
Chicken with Rice
Oven-Baked
Pork Chops
Peppermint
Angel Food Cake
Porkettes
Potato
Gnocchi with Sage Cream
Sesame Ginger
Noodles
Shrimp
Thermidor
Smoked
Eggplant and Yogurt
Spaghetti
Sauce
Stuffed
Mushrooms
Three
Cheese Baked Ziti
Two Layer
Pumpkin Pie
Veal Stew
Vegetable Dip
Vietnamese
Sandwiches
Zucchini
Stuffed Chicken
Apple
Pie
Crust:
1/3 cup rolled oats
6 graham crackers
2 tablespoons chopped walnuts
1 egg white
Buttered flavored vegetable cooking spray
Filling:
2 cups apple cider
1/2 cup sugar
2 tablespoons fresh lemon juice
2 teaspoons vanilla extract
1 1/4 teaspoon pumpkin pie spice
5-6 large Granny Smith apples, about 2 1/2 pounds
3 tablespoons cornstarch
Topping:
1/3 cup brown sugar
1/3 cup rolled oats
2 tablespoons chopped walnuts
1/2 teaspoon ground cinnamon
2 tablespoons butter, melted
Set oven
temperature to 350 degrees.
In a food
processor, process the oats, graham
crackers and walnuts
until finely ground. Add the egg white and process until blended.
The mixture should look crumbly not gooey.
Coat a 9-inch pie
pan with cooking spray. Press
the crumb mixture
evenly into the pie pan to make the crust. Lightly coat with cooking
spray. Bake at 350 degrees for 10 minutes. Remove from oven and set
aside until ready to use.
Bring the cider to
a boil in a large heavy
saucepan over high heat.
Cook until reduced to 1/2 cup, about 15 minutes. Pour the mixture
into a large mixing bowl. Add the sugar, lemon juice, vanilla, and
pumpkin pie spice to the bowl. Peel the apples, cut into quarters,
remove the core and cut into thin slices. Stir the apples into the
cider mixture. Sprinkle the cornstarch over the apples and stir to
combine. Arrange the apples in the crust.
In a small bowl,
mix the brown sugar, oats,
walnuts and cinnamon
together. Pour the melted butter into the bowl stirring to combine.
Sprinkle the
topping over the apples, pat down
with your hands and
bake at 350F for 1 hour to 1 hour and 15 minutes. The center should
be soft when pierced with a sharp knife.
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Baked
Chicken Breast with Fresh Basil
10 boneless
skinless chicken breast (about 2 1/2
lbs.)
3/4 cup low-fat
yogurt
1/2 chopped fresh
basil
2 teaspoons
cornstarch
1 cup bread crumbs
2 tablespoons
grated Parmesan cheese
Arrange chicken in
single layer in baking dish.
Combine yogurt,
basil and
cornstarch; mix well and spread over
chicken.
Combine bread
crumbs with Parmesan and sprinkle
over chicken.
(If making in
advance, cover and refrigerate for
up to 6 hours.)
Bake chicken in
375 degrees oven for 30 minutes
or until chicken
is no longer pink
inside.
Baked Chicken
Breast with Fresh Basil
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Baked
Macaroni, Cheese & Spinach
1 pound elbow
macaroni
15 oz. low fat
ricotta cheese
1 3/4 cups skim
milk
1/2 cup egg
substitute
2 teaspoons brown
mustard
1 -2 teaspoons
Tabasco sauce
1/2 teaspoon salt
1/4 teaspoon
ground pepper
2 cups shredded
low fat cheddar cheese
2 cups torn fresh
spinach leaves
1/4 cup grated
Parmesan cheese
1/4 cup fine bread
crumbs
1 teaspoon paprika
Preheat oven to
375F. Spray a 9 X 13 or 3 quart
baking dish with
nonstick spray
oil. Cook macaroni according to
package directions.
Meanwhile, in a
food processor or blender, mix
ricotta cheese,
milk, egg
substitute, mustard, Tabasco sauce,
salt and pepper.
Process until
smooth. Drain macaroni, return to
pot and add
shredded cheddar
and spinach. Stir until cheese
melts and spinach
wilts. Stir in
ricotta mixture and scrape into
prepared baking
dish. In a small
bowl, combine Parmesan cheese,
bread crumbs,
and paprika.
Sprinkle evenly over macaroni and
cheese. Bake at
375F for 25
minutes. Serve hot.
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Baked
Potato with Spicy Chicken Topping
4 baking potatoes
2 tablespoons
olive oil
1/2 cup slivered
almonds
1 cup chopped
onions
1/4 teaspoon
garlic powder
1 lb. boned
chicken breast, cut in strips
2 tablespoons flour
1 1/4 cup chicken
broth
3 tablespoons
lemon juice
1 teaspoon cinnamon
1 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon
Tabasco
1/2 cup raisins
Scrub potatoes,
dry and prick with fork. Cook. In
a large skillet,
heat oil and saute almonds until golden brown. Add onion and garlic.
Saute until tender. Add chicken and cook, stirring, until chicken turns
white. Sprinkle with flour and mix well. Combine broth, lemon juice,
cinnamon, paprika, salt, and Tabasco. Gradually add to chicken mixture,
stirring constantly, until mixture boils and thickens. Stir in raisins.
Simmer 3 minutes. Spoon over blossomed potatoes.
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Beef
Tenderloin
4 small filet
mignon steaks (about 1/4 pound each)
1/2 teaspoon salt
2 garlic cloves,
pressed
1/2 teaspoon
cracked pepper or freshly ground
pepper
Cabernet Cherry
Sauce:
1 1/2 cups Cabernet Sauvignon or Burgundy
3 tablespoons balsamic vinegar
4 whole cloves
8 whole pepper corns
1 bay leaf, torn into small pieces
1/2 pound fresh Bing cherries, rinsed
Salt and pepper for seasoning
Optional: 1-2 teaspoon sugar
Set oven controls
to broil. Line a broiling pan
with aluminum foil
and place in the oven on the top rack to preheat. Trim the steaks of
visible fat. Rub the garlic evenly over the steaks and season with
salt and cracked pepper. Set aside until ready to broil.
Add the Cabernet
and balsamic vinegar to a
saucepan and bring to a
boil. Tie the cloves, peppercorns, and bay leaf in a bundle with a
small piece of cheese cloth. Add the bundle to the wine mixture. Allow
the mixture to reduce to 1/2 cup, about 15 minutes.
While the wine is
reducing, pit the cherries. Cut
the cherries into
quarters and add to the wine mixture. Cover and cook over medium-high
heat until the cherries are tender, about 10 minutes. Season the sauce
with salt and pepper. Add the sugar to balance the flavors, if needed.
The sauce should have a deep robust flavor but not be too sweet.
While the sauce is
cooking, broil the steaks for
3-4 minutes per side
for medium rare. To serve, remove the spice bundle from the sauce.
Place
the steaks on individual plates with the sauce spooned over the top.
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Black
Bean Lasagne
1 - 28 ounce jar
tomato pasta sauce
1/2 cup water
2 cans (15 ounce)
black beans, rinsed and drained
1 3/4 cups lowfat
ricotta cheese
1 egg
12 uncooked
lasagna noodles
2 1/2 cups
shredded skim mozzarella cheese
Preheat oven to
375F. Over low heat, simmer
tomato sauce, water, and
black beans. Meanwhile, in a small bowl, combine ricotta cheese and
egg. Set aside. Using a 9 X 13 inch baking dish, place 1 cup of the
bean/sauce mixture on the bottom of the dish. Place 3 pieces of
uncooked lasagna noodles on top of the sauce. Next, spread about
2/3 cup of the ricotta mixture over the noodles. Top with 1 cup of the
bean/sauce mixture, lastly about 1/2 cup of the mozzarella.
Repeat two layers
of noodles, ricotta,
bean/sauce, and mozzarella.
Then place on the remaining 3 lasagna noodles and pour the remaining
bean/sauce mixture over all. Top with remaining mozzarella. Cover with
foil and bake at 375F for 30 minutes. Remove foil and continue to bake
another 15 minutes. Remove from oven and let stand for 15 minutes
before cutting.
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Buffalo Chicken
Strips
Blue Cheese Dip:
2/3 cup nonfat
plain yogurt
2 tablespoons
reduced-fat mayonnaise
2 ounces crumbled
blue cheese
3 tablespoons
finely chopped scallions
1/4 teaspoon
coarsely ground black pepper
Chicken Strips and
Celery Sticks:
1 teaspoon
vegetable oil
1/2 pound skinless
boneless chicken breasts, cut
crosswise into
1/4-inch strips
1/4 teaspoon salt
2 teaspoons butter
1 tablespoon
Frank's original hot sauce
5 celery stalks,
cut into 3-inch sticks
In a small bowl,
whisk together the yogurt,
mayonnaise and blue
cheese. Stir in the scallions and pepper and set aside while preparing
the chicken. Cover and refrigerate.
Heat the oil in a
large, preferably nonstick
skillet. Season the
chicken with the salt. Cook the chicken over medium-high heat,
stirring frequently, until lightly browned and cooked through,
3 to 4 minutes. Remove the skillet from the heat. Add the butter
and hot sauce to the pan and swirl until the butter barely melts
and the sauce coats the chicken.
Serve the chicken
and celery sticks along with
the blue cheese dip.
Provide toothpicks for spearing the chicken and dipping it in the sauce.
Bulgar
Wheat and Fruit Stuffing
1 1/4 cup bulgar
wheatTo
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1/2 cup apple juice
1/4 cup dried
apples
10 dried apricots
1/4 cup raisins
1 8-ounce package
seasoned bread stuffing
1/4 cup toasted
pine nuts or pecans
1/2 to 3/4 cups
fat-free and low sodium chicken
broth
Salt and pepper
for seasoning
Bring 2 quarts of
salted water to a boil. Add the
bulgar wheat, bring
back to a boil.
Lower heat just enough so that
the pot doesn't spill
over and cook for
15 minutes.
While the bulgar
is cooking, pour the apple juice
into a micro-safe
measuring cup.
Chop the apples and apricots. Add
the apples, apricots
and raisins to the
apple juice stirring to
combine. Microwave at full
power for 1 minute
and set aside.
Drain the bulgar
wheat and return to the pot.
Stir in the bread
stuffing, apples,
apricots, raisins and pine
nuts. Stir in just enough
chicken broth to
moisten the bread. Season to
taste with salt and
pepper. Heat in
the microwave for 3-4 minutes.
The stuffing can be
made 2 days ahead
and stored in the refrigerator.
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Cajun
Style Pasta
12 ounces linguine
1 teaspoon butter
or olive oil
2 garlic cloves,
minced
8-12 medium size
shrimp, peeled and deveined
1/2 pound chicken
breast meat, diced
2 1/2 tablespoons
all-purpose flour
2 cups of 1% milk
2 tablespoons
sherry
1/4 cup grated
Parmesan cheese
1/4 teaspoon
cayenne
4 plum tomatoes,
seeded and chopped
1/2 cup frozen peas
Salt and black
pepper to taste
Prepare the
linguine according to package
directions.
Drain and keep warm until ready to serve.
Melt the butter in
the center of a large
non-stick skillet over
medium-high heat. Add the garlic and cook for 1 minute. Add the
shrimp and chicken. Pan-fry until the chicken is cooked through,
3-4 minutes. Whisk the flour, milk, sherry, and Parmesan cheese
together. Pour into the skillet and bring to a boil while stirring.
Reduce heat to
medium and continue to cook for
about 5 minutes
until the mixture has thickened, stirring occasionally. Add the
cayenne and fold in the tomatoes and peas. Cook until heated
through. Season to taste with salt and pepper. Arrange the
linguine on individual plates and spoon the sauce over the top.
Garnish with chopped fresh parsley.
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Chicken Cordon Bleu
4 Boneless,
skinless chicken breasts
1/2 cup diced low
fat boiled ham
1/2 cup shredded
low fat Swiss cheese
1/8 teaspoon
minced garlic
2 tablespoons
white wine
salt/pepper to
taste
8 oz. plain low
fat yogurt
1 tablespoon milk
1 cup crushed
seasoned bread crumbs
Combine ham, Swiss
cheese, garlic, wine, salt and
pepper in a bowl
to make a filling.
Preheat oven to
350F. Rinse chicken with cold
water and pat dry with
paper towels. Cut a slit in the side of each breast to form a pocket.
Stuff each pocket with 1/4 of filling. Press to close or secure with
wooden picks.
In a flat dish,
combine yogurt and milk. Dip each
breast in yogurt
mixture; turn to coat well. Roll in bread crumbs and place in
well-greased baking pan.
Bake at 350 for 45
minutes or until done.
Serve with pasta and zucchini.
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Chile-Cheese Chowder
2 bacon slices
1 cup chopped
carrot
1 cup chopped,
seeded, poblano chiles
1 cup chopped onion
2 tablespoons
minced, seeded jalapeno peppers
1/2 teaspoon
ground cumin
3 cloves garlic,
minced
2 (16 oz.) cans
fat-free chicken broth
5 cups diced,
peeled, baking potato
1/2 teaspoon salt
1/3 cup flour
2 1/2 cups 1% milk
3/4 cup shredded
Monterey Jack cheese
1/2 cup shredded
reduced-fat sharp cheddar cheese
2/3 cup sliced
green onions
In a dutch oven,
cook bacon until crisp. Reserve
1 tablespoon drippings
in pan, remove bacon and set it aside. To the pan add carrots, chiles,
onion, jalapeno, cumin, and garlic. Saute until browned. Stir in broth
and scrape bottom of pan to release browned bits. Add potatoes and
salt,
cover, and simmer for 25 minutes.
Whisk together
flour and milk, add to potato
mixture while stirring
and cook over medium heat until thickened stirring often (about 10
minutes). Remove from heat, stir in cheeses until melted. Serve in
bowls topped with crumbled bacon and sliced green onions.
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Chili
Dip
1 15-ounce Hormel
Turkey With Beans, 99% Fat-Free
Chili
1 8 oz. package fat-free cream cheese
1 cup reduced fat shredded sharp cheddar cheese
Allow the cream
cheese to soften completely to
room
temperature. Spread the cream cheese on the bottom of a shallow
casserole type dish. Next, evenly spread the chili over the cream
cheese. Lastly, sprinkle the shredded cheese over the chili. Bake
at 350F for 20 to 25 minutes or until heated through.
Serve hot with baked tortilla chips.
Chipotle Turkey Chili
Olive oil cooking
spray
1 medium onion,
diced
4 garlic cloves,
minced
1-2 tablespoons
chili powder
2 15-ounce cans
tomato sauce
2-3 cups turkey,
diced
2 15-ounce cans
red kidney beans
1-2 chipotle
chilies, finely diced
Salt and pepper
for seasoning
Garnish: Grated
cheddar cheese and sliced green
onions
Lightly oil a
large saucepan with cooking spray.
Heat for a few minutes
over medium-high heat. Add the onions, garlic and chili powder. Cook
while stirring for about 5 minutes. Add the tomato sauce and bring to
a boil. Add the turkey, kidney beans, and chipotle chilies. Heat
through and season to taste with salt and pepper. Serve garnished with
grated cheddar cheese and green onions.
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Chocolate Candy
Cheesecake
1 cup graham
cracker crumbs
1 egg white,
slightly beaten
1 tablespoon light
butter or margarine
1 - 8 oz. bar
light cream cheese, softened
1 - 8 oz. bar
fat-free cream cheese, softened
1/2 cup sugar
3 egg whites
1/3 cup
unsweetened cocoa powder
1/2 cup plain
nonfat yogurt
1 teaspoon vanilla
extract
2 light Milky Way
bars, cut up
1/4 cup fat-free
caramel ice cream topping
Preheat oven to
350F. Spray a 9 inch pie pan with
nonstick spray oil.
In a small bowl,
mix graham cracker crumbs, 1 egg
white, and melted
margarine until
well moistened. Press crust
evenly into prepared pie
pan, set aside.
In a large mixing
bowl, combine both bars of
cream cheese and sugar.
Beat with a mixer
until fluffy. Beat in egg
whites, cocoa, yogurt,
and vanilla until
smooth. Fold in candy bar
pieces and pour into
prepared pie pan.
Bake at 350F for 60 to 65
minutes or until center
is set. Let stand
at room temperature about 15
minutes. Top with
caramel topping
and refrigerate until served.
Chocolate
Cherry Layer Cake
3/4 cup
unsweetened cocoa powder
1/4 cup sugar
1/2 cup boiling water
1 package (16 oz.) angel food cake mix
1 1/4 cups water
1 can (20 oz.) lite cherry pie filling
Prepared chocolate frosting (reduced-fat if possible)
Chocolate shavings
Preheat oven to
350F. Line a jelly roll pan with
wax paper
(pan should be appproximately 10 by 15 by 1 or 11 by 17 by 1). Whisk
together cocoa, sugar and boiling water. Cool mixture to lukewarm.
Prepare angel food cake mix per package directions, using 1 1/4 cup
water and adding cocoa mixture. Spread batter evenly into prepared
jelly-roll pan. Bake 20 minutes or until top looks dry. Invert
onto a large wire rack. Remove the pan and wax paper; cool. Slice
cake into three equal parts. Start with cake, top with cherry pie
filling, then top that with more cake and more pie filling and end
with cke layer. Frost and decorate with chocolate shavings.
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Chutney Chicken Salad
2 cups diced
cooked chicken
1/4 cup mango chutney
1 small golden delicious or gala apple, cored and finely diced
1/4 cup finely diced celery
1/4 cup finely diced red onion
1/4 - 1/3 cup low-fat mayonnaise
Salt and pepper for seasoning
Mix all
ingredients together. Season to taste
with salt
and pepper. Use as a sandwich filling or serve on top of a
bed of greens.
Cocoa Angel Food Cake
1 1/2 cups egg
whites (about 12 egg whites)
3/4 cup sifted
whole-wheat pastry flour or sifted
unbleached flour
1/4 cup
unsweetened cocoa powder
1 teaspoon cream
of tartar
1 teaspoon vanilla
1/2 cup honey
Fresh fruit (such
as strawberries, raspberries,
blueberries
or peaches)
Place the egg
whites in a 5- or 6-quart bowl. Let
stand at room
temperature for 30 minutes.
Meanwhile, sift
the flour and cocoa powder
together 4 times; set
aside. Using an electric mixer, beat the egg whites on high speed
until foamy. Add the cream of tartar and vanilla. Then beat on
medium speed until the egg whites form soft peaks. Add the honey,
1 tablespoon at a time, and continue beating on medium speed until
the egg whites form stiff peaks but are not dry.
Sift 1/4 of the
flour mixture over the egg whites
and fold in using
a wire whisk or large spatula. Repeat sifting and folding in the
flour 3 more times.
Spoon the batter
into an ungreased 10" tube pan
with a removable
bottom. Use a thin knife to cut through the batter to remove any
large air pockets. Bake at 350F for 30 to 35 minutes or until the
cake springs back when lightly touched. Invert the pan onto a wire
rack and let cool for at least 1 1/2 hours. Then remove the cake
from the pan. Slice and serve with the fresh fruit.
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Colorful Chicken Stew
1 lb. boneless
skinless chicken breasts, cubed
1 (14 1/2 oz.) can
Italian diced tomatoes,
undrained
2 medium potatoes,
peeled and cut into 1/2-inch
cubes
5 medium carrots,
chopped
3 celery ribs,
chopped
1 large onion,
chopped
1 medium green
bell pepper, chopped
2 (4 oz.) cans
mushroom stems and pieces, drained
2 low-sodium
chicken bouillon cubes
Artificial
Sweetener equal to 2 tsp. sugar
1 tsp. chili powder
1/4 teaspoon pepper
1 tablespoon
cornstarch
2 cup cold water
In a 5-quart
crockpot, combine the first 12
ingredients.
In a small bowl, combine cornstarch and water until smooth. Stir into
chicken mixture. Cover and cook on LOW for 8 to 10 hours or until
vegetables are tender.
Nutritional
Analysis: One 1-cup serving equals:
123 calories,
209 mg sodium, 25 mg cholesterol, 16 gm carbohydrate, 11 gm protein,
1 gm fat, 3 gm fiber.
Diabetic
Exchanges: 2 vegetables, 1 very lean
meat, 1/2 starch.
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Corn
Noodles
1 -12 ounce
package yolk-free egg noodles
2 teaspoons olive
oil
2 medium onions,
chopped
3 cups diced fresh
tomatoes
1/4 cup vegetable
stock or water
1/4 cup chopped
parsley
3 cups fresh corn
kernels
Salt and Pepper to
taste
Cook the noodles
in a large pot according to
package
directions. In a large skillet over medium heat, saute
onions in olive oil until slightly brown, about 12 minutes.
Add nonstick spray oil during sauteing if necessary. Add
tomatoes and stock or water; cover and simmer 3 to 4
minutes. Stir in parsley, corn, and cooked noodles;
simmer until heated through, about 3 to 4 minutes more.
Season with salt and pepper.
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Crab
Imperial
1 lb. Crab meat,
cooked (imitation can be used)
1/2 cup pimento,
chopped
1/2 cup celery,
chopped fine
2 slices bread,
low cal, crustless
2 egg whites,
beaten
1 cup low fat
yogurt
dash of
Worchestershire sauce
1/8 teaspoon
cayenne pepper
1 teaspoon dry
mustard
1/4 teaspoon salt
Juice of 1/2 lemon
Paprika
Combine the crab
meat, pimento, and celery in a
mixing bowl.
Crumble the slices of bread and add to the mixture. Gently add
the egg white, yogurt, Worchestershire sauce, cayenne, mustard,
salt, and lemon juice. Place in a sprayed casserole dish. Top
with a sprinkle of paprika. Bake at 400F for 15 to 20 minutes,
until lightly browned.
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Crockpot
Tostada
3/4 pound ground
turkey
1 eggplant, cubed
1 cup fresh or
canned salsa
1 (6-oz) can
tomato paste
1/4 cup chopped
fresh parsley
1 tablespoon chili
powder
1 teaspoon ground
cumin
1 teaspoon dried
oregano
1 (10-oz) pkg.
frozen corn, thawed
1/2 cup plain
lowfat yogurt
2 cups shredded
lettuce
1/2 cup sliced
ripe olives
1/2 cup low fat
shredded cheese
4 pita rounds,
halved, toasted
Combine turkey,
eggplant, salsa, tomato paste,
parsley, chili powder,
cumin, oregano and corn in slow-cooker. Cover and cook on low 5 to 6
hours. Stir with a fork to break up large chunks of turkey. Spoon
about 3/4 cup cooked turkey mixture on each pita half. Top with yogurt,
lettuce, olives and cheese.
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Spicy
Cucumber-Avocado Soup
1/2 firm-ripe
California avocado
1 1/2 pounds
cucumbers, cut into 1/2-inch pieces
1 (8-oz) container
plain low-fat yogurt (1 cup)
3 tablespoons
chopped fresh chives
1 teaspoon fresh
lime juice
1 teaspoon salt,
or to taste
1/2 teaspoon
chopped fresh jalapeno chile with
seeds
1 cup small ice
cubes
Garnish: diced
avocado and chopped chives
Peel and pit
avocado. Blend all ingredients in a
blender until
very smooth, about 1 minute.
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Curried Cauliflower
1 whole medium
onion, chopped
3 garlic cloves, minced
1/2-1 serrano chile, seeds removed and finely chopped
2 teaspoons curry powder
1 pound ripe roma tomatoes, seeded and chopped
or 1 can (14 1/2-ounces) chopped tomatoes in juice
1 medium cauliflower, rinsed and cut into even size florets
salt and freshly ground black pepper for seasoning
1/2 cup chopped cilantro
Grease the bottom
of large saucepan with
non-stick spray. Heat the pan
over moderately-high heat for a few minutes. Add the onions and cook
for
3-4 minutes stirring frequently. Add the garlic, serrano chile, and
curry powder. Cook for a minute longer. Add the tomatoes and
cauliflower.
Stir to combine and blend the seasonings. Cover, reduce heat, and
simmer
for 15-20 minutes until the cauliflower is very tender. Season with
salt
and pepper to taste. Garnish with chopped cilantro.
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Dijon Mushroom
Potatoes
1 medium onion
1 sweet green bell pepper
1 small carrot
1/2 lb. mushrooms
1/2 cup stock or boullion
1 tbsp. dark soy sauce
1 tbsp. Dijon mustard
1 tbsp. cornstarch
freshly-ground black pepper
Chop the onion,
deseed and chop the green pepper,
peel
and grate the carrot and slice the mushrooms, halving them
across the other way first if they are large.
Saute the
vegetables in the water or stock, in a
large
frying pan, until most of the liquid is gone and the vegetables
are soft.
Mix the remaining
ingredients together in a bowl,
adding a
bit of water if you wish (makes a thinner sauce) and add to
the vegetables in the pan. Mix well and cook, stirring, over
low heat for about a minute until thickened.
Pour over hot,
split baked potatoes (enough for
about four
potatoes) with a crisp green salad on the side.
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Egg
McMuffin
1 English muffin,
split
Butter-flavored cooking spray
- ounce
Canadian-style bacon
- egg whites
- tablespoons
fat-free half and half or skim milk
Salt and pepper to
taste
1 slice fat-free cheese
Yellow food coloring (optional)
1. Spray both
halves of English muffins with
butter spray. Toast muffin
until it is lightly browned. While muffin toasts, spray a non-stick
skillet with butter flavored cooking spray. Saute Canadian-style
bacon for about 1 minute. Remove from pan and place on half of the
toasted English muffin
2. In a small bowl, combine egg whites, half and half, 5-6 sprays of
fat-free butter spray and salt and pepper to taste. (If you like
the look of whole eggs, add a drop of yellow food coloring to egg
mixture.) Stir well and pour into a non-stick skillet coated with
cooking spray. (For best results, use an egg ring that has been
sprayed with cooking spray. The egg ring will shape the egg to fit
the muffin.)
3. Cook egg until well done and place over Canadian-style bacon.
While egg is piping hot, place slice of cheese over egg and top
with remaining muffin half.
Finger
Lakes Chicken
2/3 cup fat-free
mayonnaise
1 tablespoon salt
1/4 teaspoon
ground black pepper
1 1/2 teaspoons
poultry seasoning
1 cup distilled
white vinegar
4 boneless chicken
breasts
In a shallow glass
bowl combine the mayonnaise,
salt, pepper,
poultry seasoning and vinegar. Mix together. Reserve 1/4 of the
sauce for basting. Pierce chicken pieces with a fork and add to
remaining sauce, tossing to coat. Cover and refrigerate for 2 to 4
hours to marinate.
Lightly oil grill
and preheat to medium high.
Remove chicken
pieces from sauce/marinade and grill for 6 to 8 minutes on each
side or until chicken is no longer pink and juices run clear.
Baste with reserved sauce while grilling.
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Gardenburger
2 Tbs. bulgur wheat
1 pound mushrooms,
halved or quartered
1 cup diced onion
1/2 cup rolled oats
2/3 cup cooked
brown rice
1/2 cup shredded
low-fat mozzarella cheese
2 Tbs. shredded
low-fat cheddar cheese
2 Tbs. low-fat
cottage cheese
1/2 tsp. salt
1/2 tsp. garlic
powder
dash of pepper
2 Tbs. cornstarch
olive oil cooking
spray
1/4 cup boiling
water
1/2 cup water
Add the boiling
water to the bulgur wheat in a
small bowl and
let sit for about an hour. The wheat will swell to about double
in size. Steam the quartered mushrooms for about ten minutes
or until tender. Remove and steam onions for about ten minutes
or until they become translucent. Keep these two ingredients
separated and set them aside. Add 1/2 cup water to the oats
and let them soak for about ten minutes. Drain any excess water
from the bulgur wheat and oats, then combine the grains with
the mushrooms, rice, cheeses and spices in a food processor
and pulse four or five times until ingredients are chopped fine
but not pureed. Pour the mixture in a bowl and add the steamed
onion and cornstarch, blending well.
Preheat oven to
300 degrees. Spray a large
skillet with olive
oil cooking spray and place it over medium-low heat. Measure a
1/2 cup of the patty mixture at a time into the pan and shape
with a spoon into a 3" round patty that is about 1/2" thick.
Cook for two to four minutes per side or until light brown on
the surface. When all of the patties have been browned, arrange
them on a lightly sprayed baking sheet and bake them for 20 to 25
minutes in the oven. Be sure to turn them over halfway through the
cooking time. Patties may be frozen once they have cooled.
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Garlic and Sage
Biscuits
2 1/4 cups all
purpose flour
1/4 cup
whole-wheat flour
1 teaspoon sugar
1 teaspoon dried
sage
1/2 teaspoon
baking powder
1/2 teaspoon
baking soda
1/4 teaspoon salt
1 clove garlic
chopped finely
3 tablespoons
regular margarine or butter
3/4 cup &
2 tablespoons of fat-free
buttermilk
Coat a baking
sheet with non-stick spray and set
aside.
In a large bowl
stir together the all-purpose
flour, whole-wheat
flour, sugar, sage, baking powder, baking soda, salt and garlic.
Add the margarine or butter. Using a pastry blender cut the margarine
or butter into the flour mixture until coarse crumbs form. Add the
buttermilk and stir to form a soft dough.
Place the dough on
a floured surface and gently
knead to form a ball.
Roll out the dough until it is about 3/4 inch thick. Cut into 12 round
circles and place on the prepared baking sheet.
Bake at 400
degrees for 18 to 20 minutes or until
the biscuits are
golden brown.
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German Potato Salad
1 Pkg. frozen
vegetarian bacon, thawed and chopped
1 tablespoon flour
1/4 cup of sugar
1/3 cup of white
vinegar
2/3 cup of hot
water
2 pounds of white
potatoes, boiled for 25
minutes, covered
until just tender
8 to 10 green
onions, finely chopped (1 cup)
1/2 teaspoon of
salt
1/8 teaspoon
ground black pepper
In a non-stick
skillet cook bacon over low heat,
stirring
constantly for about 8 minutes or until crispy.
Add flour and stir
for about one minute. Combine
sugar, vinegar,
hot water and add to bacon mixture. Cook, stirring constantly,
until sauce thickens.
Drain potatoes
well, cool, peel and slice. Add to
the sauce
along with the onion, salt and pepper. Serve warm or chilled.
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Glazed Roast
Pork Tenderloin
1/4 cup Dijon
mustard
2 tablespoons
orange juice
2 tablespoons honey
1 teaspoon grated
orange rind
1/4 teaspoon
ground cinnamon
1/8 teaspoon
ground allspice
2 lbs pork
tenderloin, trimmed of all visible fat
Preheat the oven
to 325 degrees F.
In a small bowl,
whisk together the mustard,
orange juice, honey,
orange rind, cinnamon and allspice. Set aside.
Place the pork on
a rack in a shallow roasting
pan. Insert a meat
thermometer into the center of the pork. Roast for 30 minutes, or
until the thermometer registers 160F. During the last 10 minutes of
roasting, brush the pork occasionally with the mustard mixture.
Remove from the
oven and let stand for 5 minutes
before slicing
and serving.
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Greek
Burgers
2 garlic cloves,
minced
3 tablespoons fresh mint, chopped
1-1/2 cups non/lowfat yogurt
1-1/2 pounds ground turkey, lean
2-1/4 teaspoons feta cheese, crumbled
6 pita bread loaves, cut in half
1-1/2 tomatoes, sliced
1-1/2 red onions, sliced
fresh ground black pepper, to taste
Combine garlic and
mint in a small bowl and mash.
Add yogurt,
mix, and set aside. Combine turkey and feta cheese in a mixing
bowl. Form into 8 patties and sprinkle with pepper. Broil 5-10
minutes per side or until turkey is cooked through.
Serve in pita bread with tomatoes, onions and yogurt sauce.
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Greek
Chicken
2 teaspoons olive
oil
4 chicken breast
halves on the bone, skin removed
1/2 medium onion,
minced
2 cloves garlic,
minced
1 - 14 1/2 ounce
can cut-up tomatoes
1/2 teaspoon
cinnamon
1/4 teaspoon
cayenne pepper
Salt and black
pepper to taste
1/2 cup Greek
olives, cut in half and pitted
1 tablespoon lemon
juice
1/4 cup minced
parsley
In a large
nonstick skillet, heat olive oil over
medium heat.
Brown chicken on both sides. Add onion and garlic; cook 2 minutes.
Add tomatoes with their liquid to the pan with the cinnamon,
cayenne, salt, pepper and olives. Simmer, covered, 15 minutes.
Turn chicken and continue cooking 10-15 minutes, until chicken
tests done. Remove chicken to a warm platter. Bring sauce to boil
with lemon and parsley. Boil a few minutes until slightly
thickened. Pour over chicken. Serve with rice or noodles.
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Layered
Pizza Dip
8 ounce container
fat-free cream cheese
1/2 cup chunky
pizza sauce
1/4 cup chopped
green pepper
1/3 cup thinly
sliced mushrooms
1/4 cup minced
onions
1 cup reduced fat
shredded cheddar cheese
Heat oven to 350F.
Using a 9" pie pan, layer all
ingredients
in order listed, starting by spreading cream cheese evenly over
bottom of the pie pan. Bake 15 minutes or until dip is hot and
cheese is melted. Serve warm with crackers or chips.
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Middle
Eastern Roast Chicken
2 teaspoons dried
orange peel or freshly grated
orange zest
1 teaspoon garlic powder
1 teaspoon ground coriander
3/4 teaspoon ground cinnamon
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1/8 teaspoon ground cardamom or cloves
1/8 teaspoon cayenne pepper
1-2 tablespoons canola or saffron oil
1 8-10 pound roasting chicken, capon or small turkey
Orange Scented
Gravy
1-2 cups fat free and low sodium chicken broth
1/2 cup orange juice
3 tablespoons flour
1/3 cup Madeira
Salt and pepper for seasoning
Set oven
temperature to 325 degrees. Combine the
orange peel, garlic
powder, coriander, cinnamon, salt, white pepper, cardamom and cayenne
pepper together in a small bowl. Set aside a large roasting pan fitted
with a rack. Remove the giblets from inside the chicken. Discard or
reserve for another use. Rinse the bird inside and out with cold
running water. Place on a working surface and pat dry with paper
towels. Remove any visible fat with poultry shears. Very carefully
loosen the skin from around the breast, thigh, leg and neck areas with
a spoon without tearing the skin. Season the inside cavity with about
1/3 of the spice mixture. Rub the remaining mixture under the skin as
evenly as possible. Lightly oil the outside with canola oil. Tuck the
wings under the bird and tie the legs together loosely. Place in the
roasting pan and roast for 15 minutes per pound or until the internal
temperature registers 180F degrees. Use an instant read thermometer
placed between the thigh and the body without touching bone. Remove
the bird from the oven, transfer to a carving board, cover with
aluminum foil and let rest for 20 minutes before carving.
Pour the pan
juices into a bowl. Let the juices
settle. The fat will
float to the top. Skim off the fat with a spoon or use a turkey baster
to siphon the juices from the bottom of the bowl. Add enough chicken
broth to measure 2 1/2 cups and pour into a saucepan. Add the orange
juice and bring to a boil. Mix the flour and Madeira together to make
a slurry. Slowly pour into the gravy while whisking. Cook over
medium-high heat for 5-10 minutes stirring occasionally. Season to
taste with salt and pepper.
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Mississippi Mud Cake
6 tablespoons
soft, reduced-calorie margarine,
melted
1 1/2 cups sugar
1/2 cup cocoa powder, sifted
1/2 cups all-purpose flour
1/2 cup self-rising flour
1/3 cup ground almonds
3 egg whites
1. Preheat oven to
375F.
2. Coat base and sides of a 6-inch square
nonstick pan with cooking spray.
3. Combine margarine and sugar in a medium bowl.
Stir in cocoa, flours and almonds.
4. Beat egg whites in a small bowl with electric mixer
until soft peaks form. Fold into cocoa mixture.
5. Spread into prepared pan. Bake about 40 minutes.
6. Cool in pan. Cut into 8 slices and serve.
Nacho
Cheese Soup
1 can (11 oz.)
whole kernel corn, drained
1 can (14-15 oz.) diced tomatoes and green chilies, undrained
hot pepper sauce, to taste
2 cups water
- package (5 1/4
oz.) Au Gratin Potatoes (with
cheese packet)
- cups skim milk
- cup (about 5
oz.) light Velveeta cheese, cubed
In a large pot,
combine the contents of the Au
Gratin potatoes
package (with cheese packet), corn, tomatoes, and water. Mix
well and bring to a boil. Reduce heat, cover and simmer for
15 to 20 minutes or until potatoes are tender. Add milk,
cheese, and hot sauce. Cook and stir frequently until the
cheese is completely melted.
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Orange Chicken
with Rice
1 tablespoon
canola or olive oil
4 boneless,
skinless chicken breasts; cut in 1/2
inch strips
Lemon pepper
seasoning
1/4 cup low-fat or
fat-free ranch salad dressing
1/2 cup orange
juice
1/4 cup low-fat
mayonnaise
2 tablespoons
brown sugar
1 cup instant rice
1 green pepper;
julienned
1 can (11 oz.)
mandarin oranges; drained
In a large skillet
that has a lid, heat oil over
medium heat.
Add chicken, cook and stir about 5 to 7 minutes. Sprinkle
liberally with lemon pepper while cooking. In a medium bowl,
combine mayonnaise, ranch dressing, orange juice, and brown
sugar. Stir mixture into chicken, mix well. Add rice and green
pepper; bring to a boil. Cook 5 minutes. Remove from heat and
add mandarin oranges. Cover and let stand 5 minutes.
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Oven-Baked Pork Chops
4 - 3 to 4 ounce
lean pork chops, well-trimmed
1 cup low-fat buttermilk
1 cup fine bread crumbs
2 teaspoons dried basil
2 teaspoons paprika
1 teaspoon lemon pepper
1/2 teaspoon garlic salt
Allow pork chops
to soak in buttermilk (in
refrigerator) for
at least one hour. In a small bowl combine bread crumbs and
remaining spices. Preheat oven to 425F and spray a cookie sheet
with non-stick spray oil. Spread mixture onto wax paper and dip
each pork chop in crumb mixture. Place chops on prepared cookie
sheet and bake for 20 to 25 minutes, or until chops are no
longer pink (internal temperature of 160F).
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Peppermint
Angel Food Cake
For Cake:
1 - 16 oz. package of angel food cake mix
10 striped round peppermint candies, crushed (1/3 cup)
For Sauce:
3/4 cup sugar
1/3 cup unsweetened cocoa
4 teaspoons cornstarch
1/2 cup evaporated skim milk
1 teaspoon vanilla
Prepare cake
according to package directions.
Gently fold
in crushed candy.
Pour into un-greased 10 inch
tube pan.
Bake according to
package directions. Cool
inverted.
In a saucepan stir
sugar, unsweetened cocoa, and
cornstarch
together. Add
evaporated skim milk. Stir. Cook
and stir
constantly until
thick. Then cook 2 minutes more.
Remove
from heat and add
1 teaspoon vanilla.
Chill remaining
sauce and re-warm before serving.
To serve, slice
cake and serve with warm sauce
over each serving.
Cake can be decorated with
additional
crushed peppermint
candy.
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Porkettes
1 pound ground
fully cooked low-fat ham
1 egg
1/4 cup sweet
pickle relish
1 teaspoon
prepared mustard
2 cups mashed
cooked sweet potatoes
1 teaspoon grated
orange peel
1/8 teaspoon pepper
8 turkey bacon
strips, halved lengthwise
1 can (20 ounces)
pineapple slices, drained and
halved horizontally
In a bowl, combine
the ham, egg, relish and
mustard. Shape
into eight patties the same diameter as the pineapple rings.
Combine the sweet potatoes, orange peel and pepper. Shape into
eight patties the same diameter as pineapple rings. On a
15-in. x 10-in. x 1-in. baking sheet coated with nonstick
cooking spray, assemble in the following order: Cross 2 strips
of bacon, 1 pineapple slice, 1 ham patty, 1 sweet potato patty
and 1 pineapple slice. Fold bacon ends up and over top; secure
with a toothpick. Bake at 350F for 50-55 minutes or until bacon
is crisp. Remove toothpicks; serve immediately.
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Potato
Gnocchi with Sage Cream
2 cups whole milk
1 teaspoon dried
sage leaves
1 cup chopped onion
2-3 teaspoons
margarine
4 cups small
broccoflower, or broccoli, florets
1/2 cup water,
divided
1 package (16
ounces) potato gnocchi, cooked, warm
2 tablespoons
all-purpose flour
1/2 teaspoon
ground nutmeg
Salt and pepper to
taste
Shredded Parmesan
cheese, for garnish
Heat milk and sage
leaves to boiling in medium
saucepan; reduce
heat and simmer 10
minutes.
Saute onion in
margarine in large skillet 2 to 3
minutes; add
broccoflower and
1/4 cup water and heat to
boiling. Reduce heat
and simmer,
covered, until broccoflower is tender
and water gone,
5 to 8 minutes.
While vegetables
are cooking, cook gnocchi
according to package
directions; add to
vegetables in skillet.
Heat milk and sage
mixture to boiling. Mix flour,
nutmeg, and
remaining 1/4 cup
water; whisk into milk. Boil,
whisking constantly,
until thickened,
about 1 minute. Pour sauce over
vegetables and
gnocchi in skillet
and season to taste with salt
and pepper. Spoon
into serving bowl;
sprinkle with Parmesan cheese.
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Sesame Ginger Noodles
Dressing:
1/2 cup creamy peanut butter
3/4 cup chicken broth
1/4 cup soy sauce
2 tablespoons rice wine vinegar
1 tablespoon minced fresh ginger
1 tablespoon sesame oil
1 clove minced garlic
2 cups trimmed
watercress
1 cucumber, peeled, halved lengthwise, seeded and thinly sliced
1/2 cup finely diced yellow pepper
1/2 cup finely diced red pepper
1/4 cup thinly sliced radishes
1/4 cup thinly sliced green onions
18 oz. linguini
Dressing: Puree
all dressing ingredients in
blender until smooth.
Combine veggies in
large bowl. Cook pasta
according to directions;
drain and rinse. Add to bowl with veggies. Toss with dressing.
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Shrimp
Thermidor
1/4 cup green
onions or shallots, sliced
2 Tablespoons
diced green pepper
3/4 cup fat-free
half-and-half
4 slices Smart
Beat fat-free cheese, cut in pieces
1 can (10 oz.)
potato soup
2 tablespoons
lemon juice
1/4 teaspoon
ground pepper
1/2 teaspoon dry
tarragon
1/2 teaspoon dry
mustard
1 - 1 1/2 cups
cooked shrimp (tails removed)
Spray a large,
nonstick skillet with spray oil.
Saute onion and
pepper over medium heat until tender, about 5 minutes. Add soup
and half-and-half; heat slowly, stirring frequently. Bring to a
gentle boil; add cheese pieces, lemon juice, spices and shrimp.
Heat completely through, about 3 to 4 minutes. Serve hot over rice.
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Smoked Eggplant
and Yogurt
1 medium eggplant,
peeled and chopped
1/2 cup lightly
salted water
1 1/2 cups plain
regular or low-fat yogurt
1 small bunch
green onions, diced
1/2 bunch
cilantro, diced
1 teaspoon ground
black pepper
salt to taste
1/4 teaspoon
paprika
1 piece charcoal
1 - 5x5 inch piece
aluminum foil
1 tablespoon
margarine or shortening
In a pot over
medium heat, add the eggplant and
water; cook
until tender and
the water evaporates. Mash the
eggplant so no
large chunks
remain. Allow to cool completely.
In a large bowl,
add the yogurt, mashed eggplant,
green onions,
cilantro, pepper
and salt; mix well.
To smoke the
salad, heat the charcoal over open
flame until gray
and reddish in
color. Place the piece of foil in
the eggplant
salad (make room
in the center for the foil).
Place the hot charcoal
on the piece of
foil in the bowl. Add the
margarine on top of the
charcoal and cover
salad bowl immediately. Allow
to smoke for
10 minutes; remove
charcoal.
Chill the salad in
the refrigerator and garnish
with fresh chopped
cilantro and a
sprinkle of paprika.
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Spaghetti
Sauce
1 lb. extra lean
ground beef
1 clove garlic,
minced or put through garlic press
1 onion, chopped
fine
1/2 green pepper,
chopped fine
1/2 cup sliced
mushrooms
2 cups chopped
fresh tomatoes with juice,
or 16 oz. can
diced tomatoes
1 6 oz. can tomato
paste
1 tsp. sugar
1 bouillon cube
1 tsp. basil
1 tsp. oregano
1/2 tsp. salt
Crumble and brown
ground beef. Drain off all fat;
wipe out
frying pan. Turn beef into colander, and rinse with cold water.
Pat dry with paper towel; return to pan.
Add garlic, onion,
pepper, mushrooms and cook
over medium
low heat, stirring as necessary until veggies are soft.
Add tomatoes and tomato paste. Add seasonings and simmer until
hot throughout. Adjust seasonings to taste and serve over
pasta with low fat Parmesan sprinkled over.
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Stuffed
Mushrooms
18 large mushrooms
1 tablespoon olive
oil
1/4 cup onion,
minced
1 clove garlic,
minced
1/4 cup walnuts,
finely chopped
1 shredded wheat
biscuit, crushed
1 tablespoon
Parmesan cheese, grated
pepper to taste
1/2 teaspoon
paprika
1/8 teaspoon basil
1/8 teaspoon
parsley
1/8 teaspoon
oregano
Preheat the oven
to 350 degrees. Clean mushrooms
and wipe dry.
Remove stems and chop fine. Heat oil in a skillet over medium high
heat and saute chopped mushroom stems, onions, garlic and walnuts
until onion is tender. Remove from heat.
Stir in shredded
wheat, cheese, basil, parsley,
oregano, and pepper.
Stuff mushroom caps, packing mixture firmly. Arrange mushrooms in a
shallow baking dish and sprinkle tops with paprika.
Bake 20 to 25
minutes or until mushrooms are
tender.
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Three Cheese Baked
Ziti
15 ozs. fat-free
cottage cheese
2 whole eggs, slightly beaten
1/4 cup fat-free parmesan cheese
16 ozs. ziti pasta, cooked and drained
1 teaspoon salt
26 ozs. spaghetti sauce (low fat)
1 cup low-fat mozzarella cheese, shredded
Preheat oven to
350. Prepare a 13 x 9" pan with
cooking
spray; set aside. In a mixing bowl, combine cottage
cheese, eggs, and parmesan cheese; set aside. In another
mixing bowl, combine cooked pasta, pasta sauce, and salt.
Spoon half of the pasta mixture into prepared pan;
evenly top with cheese mixture, then remaining pasta
mixture. Sprinkle with mozzarella cheese. Bake for 30
minutes, or until heated through.
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Two Layer Pumpkin Pie
1 pie crust, baked
2 cups prepared
pumpkin
1 cup cold skim
milk
2 pkg. Instant
Vanilla Pudding mix, sugar free
1 tsp. allspice
1 tsp. cinnamon
1/2 tsp. ground
cloves
8 oz. low-fat
cream cheese, softened
1 tbs. sugar
1 tbs. milk
8 oz. cool whip,
Lite
Bake pie crust
until browned and allow to cool.
Mix together pumpkin,
allspice, cloves, cinnamon, 1 cup milk, and pudding mixes. Mix well.
Combine softened cream cheese, sugar, and milk. Stir until smooth and
add 1 1/2 cups cool whip. Spread cream cheese mixture in bottom of
prepared cooled crust. Spread pumpkin mixture over cream cheese mixture.
Top with remaining
cool whip. Chill for several
hours before serving.
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Veal
Stew
1 pound Veal -
trimmed of all visible fat and cut
into 1 inch cubes.
1 cup baby carrots or 2-3 large carrots - cut into 1 inch pieces
6 to 8 small onions - peeled
2 cloves of garlic - peeled
2 large boiling potatoes - peeled and cut into 1 inch cubes
2 to 3 cups de-fatted chicken or beef stock
1 tablespoon Worcestershire Sauce
Pepper and Herbs - to taste (sage, rosemary, thyme)
2 tablespoons cornstarch mixed with 2 tablespoons cold water
Heat a large,
non-stick, pot on high. When hot,
sear meat on all sides.
Add herbs and seasoning and stir. Add stock and bring to the boil
(the chicken stock will be more delicate and let the full flavor come
through). Add vegetables and return to the boil. Cover and simmer on
very low heat for 45 minutes to an hour or until meat is fork tender
and vegetables are tender but not mushy. Turn heat to high and bring
stew up to the boil, remove from heat and drizzle in corn starch
mixture while stirring constantly. Return to heat and continue to
stir until the stew has thickened. Serve immediately.
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Vegetable
Dip
1/2 cup
reduced-calorie or light mayonnaise
1 1/2 cups plain non-fat or low-fat yogurt
4 scallions, chopped
1/4 cup fresh lime juice
2 cloves garlic, minced
One 10-ounce package frozen chopped spinach, thawed, drained,
and squeezed dry
Raw vegetables for serving
In a bowl, combine
all of the ingredients except
the raw vegetables.
Cover and
refrigerate for 30 minutes to allow the
flavors to blend. Serve with cut raw vegetables.
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Vietnamese Sandwiches
1 clove garlic,
crushed
1/2 teaspoon salt
1/4 cup rice wine
vinegar
1 teaspoon sugar
1/2 cup carrot,
peeled and grated
1/3 cup thinly
sliced white onion
1 to 2 tablespoons
jalapeno chile, finely chopped
1 - 16" long
baguette
4 teaspoons
low-fat mayonnaise
3/4 pound cooked
chicken breast or pork
tenderloin, sliced
1 tablespoon fresh
lime juice
1/2 teaspoon
five-spice powder
1/2 cup fresh
cilantro
With chef's knife,
mash garlic and salt into a
paste. Transfer to
a mixing bowl and add vinegar and sugar, stirring to dissolve. Add
carrots, onions and chilies. Toss to coat. Set aside. Slice baguette
into 4 equal lengths. Split each piece horizontally. Spread cut sides
with mayonnaise. Arrange the meat on the 4 bottom halves. sprinkle
with lime juice and 5-spice powder. Top with the carrot salad and
a shower of cilantro leaves. Cover with bread tops and serve.
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Zucchini Stuffed
Chicken
2 tablespoons
margarine
2 medium zucchini, shredded
3 slices of bread
1 egg white
1 teaspoon butter oil
1/2 cup shredded low fat Swiss cheese
4 skinless, boneless chicken breasts
1/4 teaspoon garlic salt
dash of pepper
dash of paprika
Melt margarine in
a skillet and saute zucchini
several minutes over
medium-high heat. Tear the bread into pieces and add to zucchini,
along with egg white, butter oil, and cheese. Stir well and remove
from heat. Season chicken breasts with spices. Put chicken breasts in
casserole sprayed with cooking spray. Spread stuffing over all four.
Cover casserole
and bake at 400F for
approximately 1 hour or until
chicken is tender. Or microwave for approximately 20 minutes at 60%,
turning after 10 minutes.
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