Recipe collection 69

* Exported from MasterCook *
A Lighter Classic Cheesecake
Recipe By : Low-Fat Meals, Vol. VI, #3
Serving Size : 12 Preparation Time :0:00
Categories : Cheesecakes
Amount Measure Ingredient -- Preparation Method
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nonstick cooking spray
1 1/4 cup graham-cracker crumbs
3/4 cups granulated sugar -- divided
1/4 cup prepared prune butter
16 ounces fatfree cream cheese -- softened
grated peel of 1 lemon
1 tablespoon lemon juice
2 teaspoons vanilla extract -- divided
3 eggs
1 cup fat-free sour cream
1. Generously coat an 8 1/2- or 9-inch springform pan with cooking spray.
2. In medium bowl, combine crumbs and 3 tablespoons sugar. Cut in prune butter
with pastry blender until mixture resembles coarse crumbs. Press evenly onto
bottom and about 1 1/4 inches up side of pan; set aside.
3. Preheat oven to 375 F.�
4. In large mixer bowl, beat cream cheese, 1/2 cup sugar, lemon peel, lemon juice
and 1 teaspoon vanilla at medium speed about 2 minutes, until smooth. Add eggs,
one at a time, beating well after each addition. Pour into prepared crust.
5. Bake in center of oven about 50 minutes, until just set.
6. Meanwhile, in small bowl, combine sour cream with the remaining 1 tablespoon
sugar and 1 teaspoon vanilla. Spread over top of hot cake and bake 10 minutes
more. Cool completely on wire rack. Cover and refrigerate until chilled, at least
2 hours. Cut into wedges. Serve with berries or seasonal fresh fruit slices.
Makes 12 servings. Preparation time: 25 minutes. Baking time: 1 hour. Chilling
time: 2 hours.
Per serving: About 175 cal, 10 g pro, 40 g car, 2 g fat, 10% cal from fat, 58 mg
chol, 246 mg sod, 0 g fiber.
Busted by Gail Shermeyer <4paws@netrax.net>
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Almond Shortcakes With Plums & Mascarpone Cream

Recipe By : Eating Well, July/August 1997
Categories : Desserts
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***PLUM FILLING***
2 pounds black or red plums
1/3 cup water
1/3 cup amaretto
1/4 cup granulated sugar
***SHORTCAKES***
1 cup all-purpose flour
1 cup cake flour
5 tablespoons granulated sugar
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1/4 cup almond paste
3/4 cup buttermilk -- plus 1 tablespoon
1 tablespoon canola oil
1 teaspoon pure vanilla extract
1/3 cup sliced almonds
mascarpone cream
TO MAKE PLUM FILLING:
Pit plums and cut into 1/2-inch-thick slices. In a saucepan, combine water,
Amaretto and sugar. Bring to a simmer over medium heat. Add plums, return to a
simmer and cook until plums start to soften, 1 to 3 minutes. Remove from heat and
let cool to room temperature.
TO MAKE & ASSEMBLE SHORTCAKES:
1. Preheat oven to 425 F. Lightly oil a baking sheet or coat it with nonstick�
spray.
2. In a mixing bowl, whisk all-purpose and cake flours, 3 tablespoons sugar,
baking powder, baking soda and salt. Using a pastry blender or your fingers, cut
almond paste into dry ingredients until mixture resembles fine meal.
3. In a glass measuring cup, combine 3/4 cup buttermilk, oil and vanilla. Make a
well in the dry ingredients. Add wet ingredients and stir with a fork until just
combined. (Dough will be slightly sticky; do not overmix.)
4. Turn dough out onto a lightly floured surface. Gently pat into a 3/4-inch-thick
circle. With a floured 3 or 3 1/2-inch cutter, cut out shortcakes and place on
prepared baking sheet. Press dough scraps together and repeat to make 8
shortcakes.
5. In a small bowl, toss almonds with remaining 2 tablespoons sugar and remaining
1 tablespoon buttermilk. Lightly press mixture onto shortcakes.
6. Bake shortcakes for 10 to 12 minutes, or until light golden. Transfer to a wire
rack to cool slightly.
7. To serve, split shortcakes in half with a serrated knife. Set bottoms on

dessert plates. Spoon on plum filling and mascarpone cream. Set tops on at an
angle. Serve immediately.
Makes 8 servings.
530 calories per serving; 6 grams protein; 9 grams fat (0.6 gram saturated fat);
73 grams carbohydrate; 4 grams alcohol; 365 mg sodium; 14 mg cholesterol; 4 grams
fiber.
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Amaretto Cheesecake Tart
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3/4 cups amaretti cookie crumbs
3/4 cups zwieback crumbs
1 tablespoon granulated sugar
16 ounces fat-free cottage cheese
4 ounces fat-free cream cheese -- softened
2 eggs
2 tablespoons almond liqueur
2 oranges -- peeled
--sliced into rounds
1 kiwi fruit -- peeled
--sliced into rounds
2 tablespoons apple jelly -- melted
fresh raspberries -- optional
orange peel -- optional
mint leaves -- optional
2. In medium bowl, combine cookie crumbs, zwieback and sugar. Cut in prune butter
with pastry blender until mixture resembles coarse crumbs. Press onto bottom and
sides of 9-inch tart pan with removable bottom.
3. In food processor, combine cottage cheese and cream cheese 3 to 5 minutes,
until smooth. Add eggs and liqueur; process until blended.
4. Pour into prepared crust. Bake in center of oven about 30 minutes, until
filling is set. Cool on wire rack; refrigerate until completely chilled. Arrange
fruit on top of filling. Brush fruit with jelly. Garnish with raspberries, orange
peel and mint. Cut into wedges.

Makes 10 servings. Preparation time: 30 minutes. Baking time: 30 minutes.
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Ambrosia
Categories : Fruits Desserts
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1 cup skim milk
1 package sugar-free vanilla instant pudding
--4-serving size
2/3 cups low-fat plain yogurt
1/3 cup frozen orange juice concentrate -- thawed
1 1/2 cup unpeeled diced red delicious apples
1 1/2 cup unpeeled diced granny smith apples
1 cup sliced ripe bananas
20 ounces unsweetened pineapple chunks -- drained
16 ounces sliced peaches -- drained
--canned in juice
11 ounces mandarin oranges in light syrup -- drained
1/4 cup shredded coconut
1. In medium bowl, combine milk and pudding mix; stir with wire whisk about 2
minutes, until thickened. Add yogurt and orange juice; stir well.
2. In large bowl, combine apples, bananas, pineapple, peaches and oranges. Add
pudding mixture, stirring gently to coat fruit. Chill 1 hour before serving.
Sprinkle with shredded coconut.
Makes 8 servings. Preparation time: 20 minutes. Chilling time: 1 hour.
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Angel Hair With Pink Tomato Sauce And Peas
Categories : Pastanoodle
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4 ounces angel hair or capellini
3 medium or 2 large (about 1/2 pound) ripe plum
-- tomatoes
1/2 tablespoon olive or vegetable oil
1 clove garlic -- thinly sliced
1 pinch red-pepper flakes
1/2 cup frozen peas -- defrosted and
-- drained
1/3 cup diced roasted red peppers
1/2 teaspoon dried basil
3 tablespoons grated fat-free parmesan cheese
1. Prepare pasta according to package directions. While pasta is cooking, core
tomatoes and cut each tomato into quarters lengthwise. In blender or food
processor, process about 1 minute, until very smooth and light pink. Set aside.
2. In large skillet, over medium heat, heat oil. Add garlic and red-pepper flakes;
saute 30 seconds. Add peas, roasted red peppers and basil; stir 1 minute. Add
pureed tomatoes; heat just to boiling. Remove sauce from heat.
3. Drain pasta; transfer to skillet. Stir over medium heat until pasta is well
mixed with sauce. Divide pasta between bowls. Sprinkle with grated Parmesan
cheese; serve immediately.
Makes 2 servings. Preparation time: 15 minutes. Cooking time: 15 minutes.
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Angel Hair With Pink Tomato Sauce And Peas2

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4 ounces angel hair or capellini
3 medium or 2 large (about 1/2 pound) ripe plum
-- tomatoes
1 clove garlic -- thinly sliced
1 pinch red-pepper flakes
1/2 cup frozen peas -- defrosted and
-- drained
1/3 cup diced roasted red peppers
1. Prepare pasta according to package directions. While pasta is cooking, core
tomatoes and cut each tomato into quarters lengthwise. In blender or food
processor, process about 1 minute, until very smooth and light pink. Set aside.
2. In large skillet, over medium heat, heat oil. Add garlic and red-pepper flakes;
saute 30 seconds. Add peas, roasted red peppers and basil; stir 1 minute. Add
pureed tomatoes; heat just to boiling. Remove sauce from heat.
3. Drain pasta; transfer to skillet. Stir over medium heat until pasta is well
mixed with sauce. Divide pasta between bowls. Sprinkle with grated Parmesan
cheese; serve immediately.
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Anne Rosenzweig's Summer Chopped Vegetable Salad
Recipe By : Womans Day Low-Fat Meals, Summer 97
Categories : Salads
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1 quart orange juice
2 tablespoons vegetable oil
1 tablespoon balsamic vinegar
3/4 teaspoons salt
1/2 teaspoon freshy ground pepper
1 1/4 cup carrots
--cut into 1/2-inch dice
1 1/4 cup tomatoes

1 1/4 cup zucchini
1 1/4 cup cucumber
1 cup jicama
1 cup fresh corn kernels
1 cup chopped garden lettuces
--bibb
--romaine
--arugula
--or any combination you choose
1 cucumber -- thinly sliced
1. In a nonreactive pan (stainless steel or enamei) over moderate heat, reduce
orange juice to 3/4 cups. Remove fiom heat and let cool. When cool, slowly whisk
in oil, then vinegar. Season with salt and pepper.
2. In large bowl, toss all vegetables together except sliced cucumber. Toss with
orange vinaigrette.
3. On each plate, place a circle of cucumber slices and mound chopped salad in the
middle of each circle.
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Antoine Bouterin's Zucchini & Tomatoes With Dill And Garlic
Categories : Vegetables Side Dishes
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1 medium-size zucchini -- very thinly sliced
--about 1/8 inch thick
4 plum tomatoes
--not too ripe
--very thinly sliced
--about 1/8 inch thick
3 tablespoons warm water
6 garlic cloves -- minced
2 tablespoons minced fresh dill
--no stems
salt and freshly ground black pepper -- to taste

3 tablespoons extra-virgin olive oil
few drops worcestershire sauce -- optional
1. Preheat oven to 400 F. Lightly butter 1 medium-size gratin dish.�
2. Starting at one narrow end of the dish, arrange a row of zucchini slices,
standing on end, along the edge. Follow with a row of tomato slices, standing than
on end up against the zucchini. Continue layering the vegeobles until the dish is
full and the layers are pressed closely against each other. Spoon the warm water
over the vegetables.
3. In a small bowl, mix together the garlic, dill, salt, pepper and olive oil.
Spoon the mixture over the zucchini and tomatoes. Sprinkle the top with a little
more olive oil and the Worchestershire.
4. Cover tighty with aluminum foil ad bake 30 to 40 minutes or until tender.
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Appetizers For Spreads
Recipe By : Eating Well, November 1997
Categories : Appetizers Information
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***PITA CRISPS***
4 pita breads
***POPPY-SEED BREADSTICKS***
1/2 pound pizza dough
1 egg white
1 tablespoon water
1 1/2 tablespoons poppy seeds
***SESAME CRACKERS***
4 flour tortillas
1 egg white
1 tablespoon water
1 tablespoon sesame seeds
salt -- to taste
***CLASSIC CROSTINI***
1 baguette
--10 to 20 inches long
***POLENTA CROSTINI***
16 ounces prepared polenta
1 teaspoon olive oil

For Pita Crisps: Cut 4 pita breads into 8 triangles each. Split each triangle in
half at the fold and arrange, rough-side up, on a baking sheet. Toast in a 425 F�
oven for 8 to 12 minutes, or until light and golden. Serve the same day. Makes 64
crisps, 10 calories, 0 g fat each.
For Poppy-Seed Breadsticks: On a lightly floured surface, roll 1/2 pound pizza
dough into a rectangle roughly 18 by 6 inches. Cur crosswise into 1-inch strips.
Twist each strip gently and arrange on a lightly oiled baking sheet. With a fork,
blend 1 egg white with 1 tablespoon water; brush lightly over breadsticks.
Sprinkle with 1 1/2 tablespoons poppy seeds. Bake in a 450 F oven for 10 to 15�
minutes, or until browned. Serve the same day. Makes about 18 breadsticks. 50
calories, 1 gram fat each.
For Sesame Crackers: On 2 lightly oiled baking sheets, arrange 4 flour tortillas
in a single layer. With a fork, blend 1 egg white with 1 tablespoon water; brush
lightly over the tortillas. Sprinkle the tortillas evenly with 1 tablespoon sesame
seeds; season with salt. Bake in a 400 F oven for 10 to 15 minutes, or until light�
golden. Break into larger irregular pieces. (The crackers will keep in an airtight
container for up to 1 week.) Makes about 16 crackers, 30 calories, 1 gram fat
each.
For Classic Crostini: Cut a 16 to 20 inch long baguette into 1/2 inch thick
slices. Arrange in a single layer on a baking sheet. Toast in a 400 F oven,�
turning slices over once, for 8 to 12 minutes, or until they start to brown. Serve
shortly after baking. Makes about 30 crostini. 40 calories, 1 gram fat each.
For Polenta Crostini: Cut a 16-ounce package of prepared polenta into 1/4 inch
thick slices; pat dry. Brush 1 teaspoon olive oil over the bottom of a large cast-
iron grill-pan or skillet, and heat over medium-high heat. Cook the polenta slices
in batches until crusty, about 3 minutes per side. Serve hot. Makes about 16
crostini, 20 calories, 0 grams fate each.
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Apple Cider Granita
Recipe By : Eating Well, October 1996
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4 cups fresh apple cider
1/4 cup sugar
1/4 cup calvados
--or other apple brandy
2 tablespoons fresh lemon juice

1. Put a shallow metal pan in the freezer to chill. In a bowl, combine cider,
sugar, Calvados and lemon juice. Stir until the sugar dissolves.
2. Pour the mixture into the chilled pan and place in the freezer. Every 30
minutes, stir with a fork, crushing any lumps, until the granita is firm but not
frozen solid, about 3 hours. (The granita can be made 2 days in advance: freeze
and transfer to a covered container. Before serving, stir to break up large
crystals.)
3. To serve, scoop into chilled bowls or goblets.
Makes about 8 cups, for 8 servings.
100 calories per serving: 0 grams protein, 0 grams fat, 21 grams carbohydrate; 5
mg sodium; 0 mg cholesterol; 0 grams fiber; 3 grams alcohol.
Busted by: Gail Shermeyer <4paws@netrax.net>
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Apple Custard w/Caramel Sauce
Recipe By : Betty Crocker's Low-Fat
Categories : Desserts Sauces
Puddings & Custards
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2 medium cooking apples -- pared, cored
and cut in half
1/2 cup sugar
1/2 teaspoon vanilla
5 egg whites or
3/4 cup cholesterol-free egg product*
2 drops yellow food color
1 Dash salt
1 1/2 cups skim milk -- scalded
Ground cinnamon
Caramel Sauce
CARAMEL SAUCE
1/3 cup packed brown sugar
1/4 cup light corn syrup
2 tablespoons water
1 tablespoon margarine
*If using cholesterol-free egg
product -- omit food color.
Heat oven to 350 degrees. Spray four 10-ounce custard cups with nonstick
cooking spray. Place apple half, cut side down, in each cup. Beat sugar,

vanilla, egg whites, food color and salt. Gradually stir in milk. Pour
over apples. Sprinkle with cinnamon. Place cups in rectangular pan, 13 X 9
X 2 inches, on oven rack. Pour very hot water into pan to within 1/2 inch
of tops of cups.
Bake 40 to 50 minutes or until knife inserted in custard comes out clean.
Remove cups from water. Refrigerate until chilled. Serve with Caramel
Sauce. 4 SERVINGS (WITH ABOUT 2-1/2 TABLESPOONS SAUCE EACH).
CARAMEL SAUCE
Mix all ingredients except vanilla in saucepan. Cook over medium heat,
stirring constantly, just until sugar is dissolved; remove from heat. Stir
in vanilla. Serve warm or cold. Stir thoroughly before serving.
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Apple Custard w/Caramel Sauce2
Puddings & Custards
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2 medium cooking apples -- pared, cored
and cut in half
1/2 cup sugar
5 egg whites or
1 Dash salt
1 1/2 cups skim milk -- scalded
Ground cinnamon
Caramel Sauce
CARAMEL SAUCE
2 tablespoons water
Heat oven to 350 degrees. Spray four 10-ounce custard cups with nonstick
cooking spray. Place apple half, cut side down, in each cup. Beat sugar,
vanilla, egg whites, food color and salt. Gradually stir in milk. Pour
over apples. Sprinkle with cinnamon. Place cups in rectangular pan, 13 X 9
X 2 inches, on oven rack. Pour very hot water into pan to within 1/2 inch
of tops of cups.
Bake 40 to 50 minutes or until knife inserted in custard comes out clean.

Remove cups from water. Refrigerate until chilled. Serve with Caramel
Sauce. 4 SERVINGS (WITH ABOUT 2-1/2 TABLESPOONS SAUCE EACH).
CARAMEL SAUCE
Mix all ingredients except vanilla in saucepan. Cook over medium heat,
stirring constantly, just until sugar is dissolved; remove from heat. Stir
in vanilla. Serve warm or cold. Stir thoroughly before serving.
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Apple Snack Cake
Categories : Cakes & Frostings
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1 1/4 cup boiling water
1 cup quick or old-fashioned oats
1 3/4 cup all-purpose flour
3/4 cups granulated sugar
3/4 cups firmly packed brown sugar
1/2 cup wheat germ -- any flavor
2 teaspoons baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt -- optional
1/2 cup chopped nuts -- optional
2 cups peeled chopped apples
1/3 cup vegetable oil
1 egg
2 egg whites
1 teaspoon vanilla extract
1. Preheat oven to 350 F. Spray a 13- by 9-inch baking pan with cooking spray.�
2. In large bowl, combine boiling water and oats; set aside. In medium bowl,
combine flour, sugars, wheat germ, baking soda, cinnamon, nutmeg, salt and nuts;
mix well. Add apples, oil, egg, egg whites and vanilla to oat mixture; mix well.
Add dry ingredients, mixing just until moistened.
3. Pout into prepared pan. Bake 40 to 45 minutes, until wooden pick inserted in
center comes out clean. Cool completely on wire rack

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Apple, Parsnip And Potato Puree
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2 sweet fragrant apples
--such as mcintosh
--peeled -- cored and sliced
2 parsnips -- peeled
--and thinly sliced
1 1/2 pound potatoes -- peeled
--cut into chunks
--about 4 potatoes
2 large clov garlic -- peeled
--cut in half
1 teaspoon salt
--plus more to taste
1/3 cup reduced-fat sour cream
freshly ground white pepper -- to taste
In a large saucepan, combine apples, parsnips, potatoes and garlic. Pour in cold
water to cover, add 1 teaspoon salt and bring to a boil. Partially cover the pan
and simmer over medium-low heat until the vegetables are very tender, 10 to 15
minutes. Drain. Mash with a potato masher until smooth. Stir in sour cream. Season
with salt and pepper.
220 calories per serving: 4 grams protein. 3 grams fat (1.6 grams saturated fat),
47 grams carbohydrate; 560 mg sodium; 8 mg cholesterol; S grams fiber.
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Apple-Cheese Oven Pancake

Categories : Breakfast Brunches & Entertaining
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1 cup skim milk
1/4 teaspoon salt
2 eggs
4 egg whites
2 cups thinly sliced unpared tart
cooking apples (about 2 medium)
2 tablespoons chopped fresh or
2 teaspoons dried chives
2 tablespoons sugar
1/4 cup shredded lowfat Cheddar cheese
-- (1 ounce)
Heat oven to 450 degrees. Spray rectangular baking dish, 13 X 9 X 2
inches, with nonstick cooking spray. Beat flour, milk, salt, eggs and egg
whites until smooth; pour into dish. Bake about 15 to 20 minutes or until
puffy and golden brown.
Meanwhile, heat margarine in 10-inch nonstick skillet over medium-high
heat. Saute apples and chives in margarine. Stir in sugar. Spoon apple
mixture onto pancake. Sprinkle with cheese. Bake about 1 minute or until
cheese is melted. 4 SERVINGS.
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NOTES : easy
Apple-Cider Doughnuts With Maple Glaze
Categories : Pastry Desserts
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2 cups all-purpose flour
1 1/2 teaspoon baking powder
1 1/2 teaspoon baking soda
1/2 teaspoon salt
2 teaspoons ground cinnamon
1 large egg -- lightly beaten

2/3 cups packed brown sugar
1/2 cup apple butter
1/3 cup pure maple syrup -- divided
--plus 1/4 to 1/3 cup
1/3 cup apple cider
1/3 cup nonfat plain yogurt
3 tablespoons canola oil
1 1/4 cup confectioners' sugar
1. Preheat oven to 400 F. Coat the molds of a mini-bundt pan with nonstick cooking�
spray. Sprinkle with granulated sugar, shaking out excess.
2. In mixing bowl, whisk together flour, baking powder, baking soda, salt and
cinnamon; set aside. In another bowl, whisk together egg, brown sugar, apple
butter, 1/3 cup maple syrup, cider, yogurt and oil. Add dry ingredients and stir
until just moistened. Divide half the batter among the prepared molds, spooning
about 2 generous tablespoonfuls of batter into each mold.
3. Bake 10 to 12 minutes, until tops spring back when lightly touched. Loosen
edges and turn cakes out onto wire rack to cool. Clean the mini-bundt pan, then
recoat it with cooking spray or oil and sugar Repeat with remaining batter.
4. In bowl, combine confectioners' sugar and vanilla. Gradually whisk in the
remaining 1/4 to 1/3 cup maple syrup to obtain a coating consistency. Dip fluted
side of "doughnuts" in glaze to coat. Set glazed side up on a wire rack over waxed
paper for a few minutes until glaze sets.
Note: Coating a mold or cake pan with sugar before adding the batter will give the
outside of the cake an appealing crisp glaze. A mini-bundt pan produces doughnut-
shaped cakes, but if you do not have one, you can use a regular bundt pan and make
a coffee cake; bake it in a 375 F oven 25 to 30 minutes.�
Makes 12 servings. Preparation time: 30 minutes. Baking time: 1 hour.
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Apple-Cinnamon Rice Pudding
Categories : Puddings & Custards Desserts
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1 1/2 cups water

3/4 cup short-grain rice
--such as arborio
1/2 teaspoon salt
3 cups 1% milk
2 large egg yolks
1/4 cup pure maple syrup
2 tablespoons packed light brown sugar
2 tart apples
--such as granny smith
1 teaspoon fresh lemon juice
1/2 cup raisins
ground cinnamon -- for garnish
1. Preheat oven to 350 F. Lightly oil an 8-inch-square baking dish or coat it with�
nonstick spray.
2. In a 2-quart saucepan, bring water to a boil. Add rice and salt. Reduce heat to
low and simmer, uncovered, stirring occasionally, until water is absorbed, 10 to
12 minutes.
3. Add 2 cups milk to rice and simmer, stirring occasionally, for 8 minutes.
(Discard any skin that forms on the surface.)
4. In a medium bowl, whisk remaining 1 cup milk, egg yolks, maple syrup, brown
sugar and vanilla until smooth.
5. Peel and coarsely grate apples. Place in a small bowl and toss with lemon
juice.
6. Remove rice mixture from the heat. Stirring constantly, add about 1 cup to the
egg mixture. Scrape back into remaining rice mixture, stirring constantly. Add
raisins and grated apples.
7. Scrape mixture into prepared baking dish. Place dish in a shallow roasting pan
and pour enough simmering water into roasting pan to come halfway up the sides of
the baking dish.
8. Bake pudding for 35 to 40 minutes, or until barely set. Serve warm or chilled,
dusted with cinnamon.
MAKES 6 SERVINGS.
270 calories per serving; 7 grams protein; 3 grams fat(1.4 grams saturated fat);
55 grams carbohydrate; 260 mg sodium; 76 mg cholesterol; 1 gram fiber.
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Apple-Cranberry Crumble

Categories : Desserts Fruits
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1 cup granulated sugar -- divided
3 tablespoons cornstarch
12 ounces fresh or frozen cranberries
3 mclntosh apples -- peeled
--cored
--cut into 1/2-inch chunks
1/2 cup apple juice
2 teaspoons vanilla extract
1 1/2 teaspoon grated lemon zest
1/8 teaspoon freshly ground black pepper
1/2 cup old-fashioned rolled oats
6 tablespoons firmly packed light brown sugar
6 tablespoons all-purpose flour
2 tablespoons coarsely chopped pecans
3 1/2 tablespoons unsalted butter -- cut into pieces
1. Preheat oven to 375 F. Spray a 9-inch pie plate with cooking spray. In small�
bowl, stir together 1/2 cup granulated sugar and cornstarch.
2. In medium saucepan, stir together cranberries and the remaining 1/2 cup sugar.
Cook, stirring frequently, over medium heat, about 5 minutes, until sugar
dissolves and berries begin to pop. Stir in cornstarch mixture, bring to boil and
cook, stirring constantly, about 1 minute, until mixture is slightly thickened.
Remove from heat and stir in apples, apple juice, vanilla, lemon zest and pepper.
Spoon apple mixture into prepared pie plate.
3. In medium bowl, stir together oats, brown sugar, flour and pecans. With pastry
blender or 2 knives, cut in butter until coarse crumbs form. Sprinkle crumbs over
apple mixture. Place pie plate on baking sheet, and bake about 25 minutes, until
filling is bubbly and topping is golden brown.
Note: Walnuts or hazelnuts may be substituted for the pecans. This dessert may be
easily prepared earlier in the day and refrigerated. To serve, simply bring to
room temperature, or reheat at low temperature in a conventional oven or in the
microwave at halfpower, rotating dish occasionally.
chol 9 mg sod, 4 g fiber.
Reprinted with permission from Great Taste - Low Fat Holiday Cooking from the
editors of Time-Life Books, (c) 1996 Time-Life Inc.

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Apple-Cranberry Streusel Pie
Categories : Pies
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--crust--
1 cup all-purpose white flour
1/4 teaspoon salt
1 tablespoon butter
--streusel topping--
1/2 cup rolled oats -- plus 1 tablespoon
1/2 cup all-purpose white flour
1/2 cup packed light brown sugar
1/4 teaspoon ground cinnamon
1 tablespoon fresh lemon juice
--filling--
3 tablespoons all-purpose white flour
2 pounds flavorful tart apples -- peeled and cored
--and cut into chunks
--about 6 cups
--such as northern spy
--cortland or york
1 cup dried cranberries
grated zest of 1 lemon
1 lemon -- juice of
TO MAKE CRUST:
1. Lightly oil a 9-inch pie pan or coat it with nonstick cooking spray. In a
medium bowl, stir together flour, sugar and salt. In a small saucepan, melt butter
over low heat. Cook, swirling the pan, until the butter turns a nutty brown, about
30 seconds. Pour into a small bowl and let cool. Stir in oil. Using a fork, slowly
stir the butter/oil mixture into the dry ingredients until the mixture is crumbly.
Gradually stir in enough cold water (1 to 2 tablespoons) so that the dough holds
together easily. Press the dough into a flattened disk.
2. Place two overlapping sheets of plastic wrap on the work surface. Set the dough
in the center and cover with two more sheets of plastic wrap. With a rolling pin,
roll the dough into a 12-inch circle. Remove the top sheets and invert the dough
into the prepared pie pan. Gently press the dough into the bottom of the pan.
Remove the remaining plastic wrap. Fold the edges under and crimp. Preheat oven to
3500E Place rack in lower third of oven.
TO MAKE STREUSEL TOPPING:
In a bowl, combine 1/2 cup of the oats, flour, brown sugar and cinnamon. Add oil

and lemon juice and work in with your fingertips until small crumbs form. Set
aside.
TO MAKE FILLING & ASSEMBLE PIE:
1. In a small bowl, stir together sugar and flour. In a mixing bowl, toss apples
and cranberries with lemon zest and juice. Sprinkle the sugar mixture over the
apples and toss well. Pile the filling in the pie shell.
2. Spread the reserved streusel topping evenly over the apples and sprinkle the
remaining tablespoon of oats over the top. Set the pie on a baking sheet to catch
any drips.
3. Bake for 55 to 65 minutes, or until the fruit is bubbling at the edges and is
easily pierced with a skewer in the center. Check the pie toward the end of the
baking time; if the crust or the topping is becoming too dark, cover the pie
loosely with foil.
Makes one 9-inch pie, for 8 servings.
425 calories per serving: 4 grams protein, 11 grams fat (1.7 grams saturated fat).
81 grams carbohydrate; 85 mg sodium; 4 mg cholesterol; 4 grams fiber.
- - - - - - - - - - - - - - - - - -
Apple-Fig Crumble
Recipe By : Lose Weight & Stay Fit, Woman's Day V7#5
-------- ------------ --------------------------------
8 ounces dried figs
--stemmed and quartered
3 tablespoons marsala or water
3 large tart crisp apples -- peeled and cored
--cut in thick slices
2/3 cup all-purpose flour -- plus
1 tablespoon all-purpose flour -- divided
3/4 teaspoon cinnamon -- divided
2 tablespoons honey
1 tablespoon butter
1/8 teaspoon salt
4 tablespoons butter -- chilled
--cut in 1/2-inch pieces

1. Preheat oven to 350 F. With nonstick cooking spray, coat an 8- by 8-inch baking�
dish.
2. Place figs and Marsala in a microwave-safe bowl. Cover with plastic wrap;
microwave on High for 2 minutes. Let stand 5 minutes. Stir until most of liquid is
absorbed. Set aside.
3. Place apples in prepared baking dish. Sprinkle with 1 tablespoon flour and 1/4
teaspoon cinnamon. Toss to coat.
4. In small saucepan, over low heat, heat honey and 1 tablespoon butter until
melted; drizzle over apples. Arrange figs over apples.
5. In medium bowl, combine remaining flour, brown sugar, granulated sugar,
remaining cinnamon and salt. Cut in chilled butter until crumbly. Sprinkle over
apples and figs.
6. Bake 40 minutes, or until topping is golden brown and filling is bubbly. Serve
warm.
Per serving: About 278 calories, 2g protein, 53g carbohydrate, 8g fat, 24%
calories from fat, 19mg cholesterol, 114mg sodium, 4g fiber.
- - - - - - - - - - - - - - - - - -
Apple-Tamarind Chutney
Categories : Condiments
-------- ------------ --------------------------------
3 firm tart apples -- peeled
--such as york or granny smith
--cored and cut into chunks
2 onions chopped
1 1/4 cup packed light brown sugar
3/4 cups cider vinegar
3/4 cups golden raisins
2 jalapeno peppers -- seeded and minced
1 tablespoon tamarind concentrate
--or 2 teaspoons molasses -- mixed with
--1 teaspoon fresh lime juice
1 tablespoon minced fresh ginger
1 tablespoon mustard seed
1/2 teaspoon fenugreek seed -- optional
1/2 teaspoon salt

1 cinnamon stick
1 bay leaf
In a large heavy-bottomed saucepan, combine apples, onions, brown sugar, vinegar,
raisins, peppers, tamarind concentrate or molasses with lime juice, ginger,
mustard seed, fenugreek seed (if using), salt, cinnamon stick and bay leaf. Bring
to a simmer over low heat and cook, stirring occasionally, until the apples are
tender and the chutney is thick, about 30 minutes. Let cool to room temperature.
Remove cinnamon stick and bay leaf. Transfer to clean jars. (The chutney will keep
for about 2 months in the refrigerator.) Alternatively, pack hot chutney into hot
half-pint jars, leaving 1/2 inch of headspace. Seal with canning lids and process
for 10 minutes in a boiling-water bath. Store jars in a cool, dry place.
Makes about 3 cups.
40 calories per tablespoon: 0 grams protein, 0 grams fat, 10 grams carbohydrate;
25 mg sodium; 0 mg cholesterol; 0 grams fiber.
- - - - - - - - - - - - - - - - - -
Apple-Walnut Upside-Down Cake
-------- ------------ --------------------------------
--apple topping--
3/4 cups sugar
4 cups peeled golden delicious apples -- thinly sliced
--3 to 4 apples
--walnut cake--
3/4 cups walnut halves
2/3 cups unsifted cake flour
1 teaspoon baking powder
1/4 teaspoon salt
2 large egg whites
2/3 cups sugar
2 large eggs
TO MAKE APPLE TOPPING:
1. Preheat oven to 375 F. Lightly oil a 9-inch round cake pan with sides at least�
2 inches high or coat it with nonstick cooking spray.
2. In a heavy-bottomed saucepan, combine sugar and 1/4 cup water. Bring to a

simmer over low heat, stirring occasionally. Increase the heat to medium high and
cook, without stirring, until the syrup turns a deep amber color, about 5 minutes.
(Swirl the pan if the syrup is coloring unevenly.) Immediately pour the syrup into
the prepared cake pan.
3. In a bowl, toss apple slices with lemon juice. Evenly press the apples into the
warm caramel and set aside.
TO MAKE WALNUT CAKE:
1. Spread walnuts in a pie pan and bake for 5 minutes or until fragrant; let cool
slightly. In a food processor, combine the walnuts, flour, baking powder and salt;
process until the walnuts are ground to a coarse meal.
2. In a mixing bowl, beat the 2 egg whites with an electric mixer until soft peaks
form. One tablespoon at a time, beat in 1/3 cup of the sugar, continuing to beat
until the egg whites are stiff and glossy; set aside.
3. In a separate mixing bowl, beat the 2 whole eggs with the remaining 1/3 cup
sugar until thick and pale, about 5 minutes. Beat in vanilla.
4. Whisk one-fourth of the reserved beaten egg whites into the whole-egg mixture.
Sprinkle half of the dry ingredients over the top and fold in gently using a
rubber spatula. Fold in the remaining beaten whites, followed by the remaining dry
ingredients.
5. Spread the batter over the fruit in the pan. Bake for 40 to 45 minutes, or
until the top springs back when lightly touched and a skewer inserted in the
center comes out clean. Let cool in the pan for 5 minutes, then invert onto a
serving plate, setting any stray apples back in place. Serve warm or at room
temperature.
Makes one 9-inch cake, for 10 servings.
225 calories per serving: 5 grams protein, 6 grams fat (0.7 gram saturated fat),
- - - - - - - - - - - - - - - - - -
Apricot Grilling Sauce Base
Categories : Sauces Bbq & Grilling
-------- ------------ --------------------------------
16 ounces apricot halves
1/2 cup chopped onion

2 cloves garlic -- finely chopped
1/2 tablespoon vegetable oil
1/2 teaspoon salt
1/4 teaspoon pepper
To make the grilling sauce base, puree apricot haves with their liquid in a
blender or food processor; reserve. Saute onion and garlic in oil until
translucent. Stir in reserved apricot puree.
Yields 2 1/2 cups.
(From California Canned Apricots)
- - - - - - - - - - - - - - - - - -
Apricot-Coffee Sponge Cakes
Recipe By : Low Calorie/Low Fat Recipes Spring 96, BH&G
-------- ------------ --------------------------------
nonstick spray coating
1/2 cup all-purpose flour
1/2 teaspoon baking powder
2 eggs
1 teaspoon vanilla
2/3 cups sugar
2 tablespoons water
1/4 cup apricot preserves
--coffee icing--
1/2 teaspoon instant coffee granules
1 tablespoon skim milk
3/4 cups sifted powdered sugar
1 tablespoon margarine -- softened
--additional milk if needed
3 tablespoons finely chopped walnuts -- toasted
Spray 12 muffin cups with nonstick coating; set aside.
Combine flour and baking powder; set aside. Beat eggs and vanilla in a large
mixing bowl with an electric mixer on high speed for 4 minutes or till thick.
Gradually add sugar, beating at medium speed for 4 to 5 minutes or till light and
fluffy. Reduce speed to low; beat in water. Add flour mixture, beating just till
combined. Divide batter evenly among prepared muffin cups.
Bake in a 375 F oven for 15 minutes or till tops spring back when lightly touched.�

Remove from muffin cups and cool upside down on wire rack.
Heat apricot preserves in a small saucepan till warm. Brush sides of cakes with
apricot preserves. Place cakes upside down on a serving plate or wire rack.
Prepare Coffee Icing. Drizzle over cakes. Sprinkle with chopped walnuts.
Makes 12 servings.
Coffee Icing: Dissolve 1/2 teaspoon instant coffee granules in 1 tablespoon skim
milk in a small bowl. Add 3/4 cup sifted powdered sugar, 1 tablespoon softened
margarine, and 1/2 teaspoon vanilla. Beat with a spoon till smooth. Add additional
milk, if necessary, to make of drizzling consistency.
Nutrition facts per serving: 141 cal., 3 g total fat (1 g sat. fat), 36 mg
cholesterol, 24 mg sodium, 27 g carbohydrate., 0 g dietary fiber, 2 g pro.
Food exchanges: 1/2 bread, 1/2 fat.
Busted by Gail Shermeyer <4paws@netrax.net>.
- - - - - - - - - - - - - - - - - -
Apricot-Meringue Squares
-------- ------------ --------------------------------
1/4 cup powdered sugar
1/4 cup margarine -- softened
1 egg white
2 egg whites
1/2 cup apricot jam
3 tablespoons miniature semisweet
chocolate chips
Heat oven to 350 degrees. Spray square pan, 9 X 9 X 2 inches, with
nonstick cooking spray. Mix flour, powdered sugar, margarine and 1 egg
white. Press in pan. Bake about 15 minutes or until set.
Increase oven temperature to 400 degrees. Beat 2 egg whites until foamy.
Beat in granulated sugar, 1 tablespoon at a time. Continue beating until
stiff and glossy. Spread jam over baked layer. Sprinkle with chocolate
chips. Spread meringue over jam and chocolate chips. Bake about 10 minutes
or until meringue is brown. Cool completely. Cut into 1-1/2-inch squares.
25 SQUARES.

- - - - - - - - - - - - - - - - - -
NOTES : easy
Artichoke And Wild Mushroom Stir-Fry
-------- ------------ --------------------------------
3 medium california artichokes
lemon juice
1 cup sliced shiitake mushrooms
--or white mushrooms
1 garlic clove -- minced
3 tablespoons dry white wine
--or water
3 tablespoons chicken broth
2 tablespoons chopped fresh basil
salt -- to taste
black pepper -- to taste
1. Bend back outer petals of artichokes until they snap off easily near base.
Edible portion of petals should remain on artichoke bottoms. Continue to snap off
and discard thick petals until central core of pale green petals is reached. Cut
off stems and top 2 inches of artichokes; discard. Trim outer dark green layer
from artichoke bottoms. Cut artichokes into quarters lengthwise. Cut out center
petals and fuzzy center. Slice 1/2-inch thick lengthwise. Dip or rub all surfaces
with lemon juice.
2. Coat medium saucepan with nonstick cooking spray. Over medium-high heat, saute
artichokes, mushrooms, onion and garlic 3 minutes. Stir in wine, broth, basil,
salt and pepper. Cook, stirring, about 10 minutes, until artichokes are tender.
- - - - - - - - - - - - - - - - - -

Artichoke Lasagna
Categories : Pastanoodle Casseroles
-------- ------------ --------------------------------
12 ounces dried lasagna noodles
--or 1 pound fresh lasagna noodles
3 cups low-fat milk
1/3 cup all-purpose white flour -- plus 1 teaspoon
2 ounces reduced-fat cream cheese
--3 tablespoons
1 cup freshly grated parmesan cheese
--2 ounces
1 tablespoon chopped fresh thyme
--or 1 teaspoon dried thyme leaves
2 teaspoons fresh lemon juice
1 teaspoon salt
2 teaspoons olive oil
1 1/2 cup chopped onions
1 1/2 cup finely chopped carrots
2 cloves garlic -- minced
2 boxes frozen artichoke hearts -- thawed
--9-ounce boxes
--and coarsely chopped
--or two 8 1/2-ounce cans artichoke
-- hearts
--drained and squeezed dry
1/2 cup defatted reduced-sodium chicken broth
4 ounces prosciutto
--trimmed of fat and chopped
1. In a large pot of boiling salted water, cook noodles until barely tender (8
minutes for dried, 1 minute for fresh). Drain and rinse under cold water. Spread
the noodles on clean kitchen towels, cover with plastic wrap and set aside.
2. In a large saucepan, heat 2 1/2 cups of the milk over medium heat until
steaming. Meanwhile, put 1/3 cup flour in a small bowl and gradually whisk in the
remaining 1/2 cup milk until smooth; whisk into the hot milk and stir constantly
over the heat until the sauce comes to a simmer and thickens. Continue cooking and
stirring for 1 minute. Remove from the heat. Whisk in cream cheese, then 1/2 cup
of the Parmesan, thyme, lemon juice, 1 teaspoon salt and 1/4 teaspoon pepper. Set
the cheese sauce aside.
3. In a large nonstick skillet, heat oil over medium-high heat. Add onions and
carrots and cook, stirring, until they begin to color and soften, about 5 minutes.
Add garlic and stir for 1 minute longer. Add artichoke hearts and sprinkle with
the remaining 1 teaspoon flour. Stir well, add chicken broth and cook until the

liquid is thick and simmering, about 3 minutes. Remove from the heat and season
4. Preheat oven to 400 F. Lightly oil a 9-by-13-inch baking dish or coat it with�
nonstick cooking spray.
5. Smear the bottom of the prepared dish with 1/2 cup of the cheese sauce. Line
the bottom with a single layer of noodles. Spread half of the artichoke mixture
over the noodles. Spoon on another 1/2 cup sauce and use a rubber spatula to
spread it evenly. Add another layer of noodles, sprinkle with all of the
prosciutto and spread another 1/2 cup sauce on top. Add a third layer of noodles,
the remaining artichoke mixture and spread with 1/2 cup sauce. Finish with the
remaining noodles and sauce. Sprinkle with the remaining Parmesan.
6. Lightly oil a large piece of aluminum foil or coat it with nonstick cooking
spray, and use it to tightly cover the dish. Bake the lasagna for 30 minutes.
Uncover and bake for about 15 minutes more, or until the top is lightly browned.
Let stand for 10 minutes before serving.
Makes 8 servings.
365 calories per serving: 20 grams protein, 9 grams fat (3.3 grams saturated fat),
- - - - - - - - - - - - - - - - - -
Artichoke Lasagna2
-------- ------------ --------------------------------
3 cups low-fat milk
1/3 cup all-purpose white flour -- plus 1 teaspoon
--3 tablespoons
--2 ounces
--or 1 teaspoon dried thyme leaves
1 teaspoon salt

1 1/2 cup finely chopped carrots
2 boxes frozen artichoke hearts -- thawed
--9-ounce boxes
--or two 8 1/2-ounce cans artichoke
-- hearts
--drained and squeezed dry
1/2 cup defatted reduced-sodium chicken broth
4 ounces prosciutto
--trimmed of fat and chopped
2. In a large saucepan, heat 2 1/2 cups of the milk over medium heat until
steaming. Meanwhile, put 1/3 cup flour in a small bowl and gradually whisk in the
of the Parmesan, thyme, lemon juice, 1 teaspoon salt and 1/4 teaspoon pepper. Set
the cheese sauce aside.
3. In a large nonstick skillet, heat oil over medium-high heat. Add onions and
carrots and cook, stirring, until they begin to color and soften, about 5 minutes.
Add garlic and stir for 1 minute longer. Add artichoke hearts and sprinkle with
the remaining 1 teaspoon flour. Stir well, add chicken broth and cook until the
liquid is thick and simmering, about 3 minutes. Remove from the heat and season
5. Smear the bottom of the prepared dish with 1/2 cup of the cheese sauce. Line
the bottom with a single layer of noodles. Spread half of the artichoke mixture
over the noodles. Spoon on another 1/2 cup sauce and use a rubber spatula to
spread it evenly. Add another layer of noodles, sprinkle with all of the
prosciutto and spread another 1/2 cup sauce on top. Add a third layer of noodles,
the remaining artichoke mixture and spread with 1/2 cup sauce. Finish with the
remaining noodles and sauce. Sprinkle with the remaining Parmesan.
Uncover and bake for about 15 minutes more, or until the top is lightly browned.
Makes 8 servings.

- - - - - - - - - - - - - - - - - -
Artichoke Lasagne
Recipe By : Eating Well, September 1997
Categories : Casseroles Pastanoodle
Main Dishes
-------- ------------ --------------------------------
29 ounces diced tomatoes -- undrained
--with garlic and onion
7 1/2 ounces caponata
--eggplant appetizer
1 teaspoon salt
freshly ground black pepper -- to taste
16 ounces low-fat cottage cheese
12 ounces marinated artichoke hearts -- well drained
8 ounces no-boil lasagna noodles
1. Preheat oven to 425 F. Lightly oil an 8-by-11-inch or similar baking dish or�
coat it with nonstick spray. 2. In a food processor, combine tomatoes, caponata
and 1/2 teaspoon salt. Pulse until coarsely chopped. Season with pepper. Set
aside. 3. Wash and dry processor bowl. Add cottage cheese; process until smooth.
Add artichokes, 1/4 cup Parmesan and remaining 1/2 teaspoon salt; pulse 2 to 3
times to coarsely chop artichokes. Season with pepper. 4. Spread one-third of the
tomato mixture over the bottom of the prepared dish. Cover with 3 lasagna noodles.
Spread half the cottage cheese mixture over noodles. Cover with 3 noodles. Spoon
on half the remaining tomato mixture and sprinkle with 1/4 cup Parmesan. Cover
with 4 noodles and remaining cottage cheese mixture. Top with 4 noodles and
remaining tomato mixture. 5. Cover dish with aluminum foil and bake for 25
minutes, or until bubbling. Remove foil and sprinkle remaining 1/2 cup Parmesan
over top. Bake, uncovered, for 10 minutes, or until cheese has melted. Let stand
for 10 minutes before serving.
MAKES 6 SERVINGS.
385 calories per serving; 25 grams protein; 12 grams fat (4.5 grams saturated
fat); 43 grams carbohydrate; 1.885 mg sodium; 20 mg cholesterol; 5 grams fiber.
- - - - - - - - - - - - - - - - - -

Artichoke Lasagne2
Categories : Casseroles Pastanoodle
Main Dishes
-------- ------------ --------------------------------
29 ounces diced tomatoes -- undrained
--with garlic and onion
7 1/2 ounces caponata
--eggplant appetizer
1 teaspoon salt
16 ounces low-fat cottage cheese
12 ounces marinated artichoke hearts -- well drained
8 ounces no-boil lasagna noodles
1. Preheat oven to 425 F. Lightly oil an 8-by-11-inch or similar baking dish or�
coat it with nonstick spray. 2. In a food processor, combine tomatoes, caponata
and 1/2 teaspoon salt. Pulse until coarsely chopped. Season with pepper. Set
aside. 3. Wash and dry processor bowl. Add cottage cheese; process until smooth.
Add artichokes, 1/4 cup Parmesan and remaining 1/2 teaspoon salt; pulse 2 to 3
times to coarsely chop artichokes. Season with pepper. 4. Spread one-third of the
tomato mixture over the bottom of the prepared dish. Cover with 3 lasagna noodles.
Spread half the cottage cheese mixture over noodles. Cover with 3 noodles. Spoon
on half the remaining tomato mixture and sprinkle with 1/4 cup Parmesan. Cover
with 4 noodles and remaining cottage cheese mixture. Top with 4 noodles and
remaining tomato mixture. 5. Cover dish with aluminum foil and bake for 25
minutes, or until bubbling. Remove foil and sprinkle remaining 1/2 cup Parmesan
over top. Bake, uncovered, for 10 minutes, or until cheese has melted. Let stand
for 10 minutes before serving.
MAKES 6 SERVINGS.
- - - - - - - - - - - - - - - - - -
Asian Barbecue Sauce
Categories : Bbq & Grilling Sauces
Condiments

-------- ------------ --------------------------------
1/3 cup tomato ketchup
1/4 cup indonesian sweet soy sauce
--see recipe
2 tablespoons rice-wine vinegar
2 teaspoons minced fresh ginger
1 1/2 teaspoons chinese chile paste with garlic
In a small bowl, stir together all ingredients. (The sauce will keep, covered, in
the refrigerator for up to 4 days.)
Makes about 2/3 cup.
10 calories per tablespoon; 0 grams protein; 0 grams fat; 3 grams carbohydrate;
- - - - - - - - - - - - - - - - - -
Asian Chicken Pasta Salad
Categories : Salads Chicken
-------- ------------ --------------------------------
8 ounces orzo
--small shells or other small pasta
3 tablespoons red wine vinegar
1 1/2 tablespoon prepared chili sauce
1 tablespoon reduced-sodium soy sauce
1 tablespoon sesame oil
--or vegetable oil
1 tablespoon grated peeled gingerroot
2 teaspoons teriyaki sauce
2 cups cubed cooked skinless chicken breast
4 ounces spinach leaves -- stem removed
--sliced into strips
1/2 cup bean sprouts
1/2 red bell pepper
--seeds and rib removed
--cut into strips
2 green onions -- sliced
3 tablespoons slivered almonds -- toasted
1. Prepare pasta according to package directions; drain and transfer to bowl.

2. Meanwhile, in small bowl, mix together vinegar, chili sauce, soy sauce, oil,
ginger and teriyaki sauce; whisk well. To pasta in bowl, add chicken, spinach,
sprouts, bell pepper and green onions; toss to combine. Toss dressing with pasta
mixture; refrigerate 2 hours, or until ready to serve. Sprinkle with almonds.
Makes 4 servings. Preparation time: 25 minutes. Cooking time: 10 minutes. Chilling
time: 2 hours or longer.
Per serving: About 435 cal, 15 g pro, 29 g car, 10.8 g fat, 22% cal from fat, 90
mg chol, 241 mg sod.
- - - - - - - - - - - - - - - - - -
Asian Primavera Stir-Fry
Categories : Chicken Main Dishes
Saut ed & Stir-Fried�
-------- ------------ --------------------------------
1 ounce dried shiitake mushrooms
1 tablespoon cornstarch
6 ounces fettuccine
12 ounces skinless boneless chicken breast halves
--cut into bite-size pieces
2 tablespoons dry sherry
2 tablespoons light soy sauce
1 tablespoon grated gingerroot
1 cup sugar snap peas
--tips and strings removed
1 medium carrot -- thinly bias-sliced
--1/2 cup
4 green onions -- bias-sliced into
-- 1-inch pieces
Combine mushrooms and 1 cup warm water; let stand 15 minutes. Drain mushrooms;
squeeze out excess liquid. Reserve liquid. Discard stems and slice caps. Add
cornstarch to reserved liquid.
Meanwhile, cook pasta according to package directions. Drain; keep warm.
Toss chicken with sherry, soy sauce, gingerroot, and garlic; set aside.
Spray a cold wok or large skillet with nonstick spray coating. Heat over medium-
high heat. Add sugar snap peas and carrot. Cook 3 to 4 minutes or till crisp-
tender. Add green onion and cook 1 minute more. Remove vegetables from wok; set

aside. Add chicken mixture to wok; stir-fry 2 to 4 minutes or till chicken is no
longer pink. Push chicken to side of wok. Stir cornstarch mixture; add to center
of wok. Cook and stir till thickened and bubbly.
Return, vegetables to wok. Add mushrooms and pasta. Stir gently to coat with
sauce. Cook and stir for 1 minute.
Makes 4 servings.
cholesterol. 324 mg sodium, 48 g carbohydrate., 3 g dietary fiber, 25 g pro. Daily
Value: 62% vitamin. A, 32% vitamin. C, 23% iron.
Food exchanges: 1 vegetable, 2 1/2 bread, 2 1/2 meat.
- - - - - - - - - - - - - - - - - -
Asparagus And Fennel Salad
Categories : Salads
-------- ------------ --------------------------------
1 medium fennel bulb
3 cups torn boston or bibb lettuce
1 1/3 cup fresh asparagus -- cut into 1-inch
-- pieces
1 cup sliced fresh mushrooms
-- oil-free herb dressing--
1 tablespoon powdered fruit pectin
3/4 teaspoons snipped fresh herbs
--or 1/4 teaspoon dried oregano
--basil -- thyme or savory,
-- crushed
1/2 teaspoon sugar
1/8 teaspoon dry mustard
1/8 teaspoon pepper
1/4 cup water
1 tablespoon vinegar
1 small garlic clove
Clean fennel. Trim off feathery leaves; chop 1/4 cup leaves and set aside. Discard
stalks and core. Cut fennel bulb into thin strips.
Combine fennel strips, reserved fennel leaves, lettuce, asparagus, and mushrooms
in a large bowl. (If desired, cover and chill lettuce mixture till serving time.)

To serve, drizzle dressing over salad mixture; toss to coat. Serve immediately.
Makes 4 servings.
Oil-Free Herb Dressing: Stir together 1 tablespoon powdered fruit pectin; 3/4
teaspoon snipped fresh or 1/4 teaspoon dried oregano, basil, rhyme, or savory,
crushed; 1/2 teaspoon sugar; 1/8 teaspoon dry mustard; and 1/8 teaspoon pepper.
Add 1/4 cup water, 1 tablespoon vinegar, and 1 small clove garlic, minced. Beat
till mixed. Cover and store in the refrigerator at least 1 hour or up to 3 days.
cholesterol, 24 mg sodium, 7 g carbohydrate., 1 g dietary fiber, 3 g pro. Daily
Value: 33% vitamin. C.
Food exchanges: 1 vegetable.
- - - - - - - - - - - - - - - - - -
Asparagus With Roasted Peppers
Recipe By : 30 Low-Fat Meals in 30 Minutes (Faye Levy)
-------- ------------ --------------------------------
1 1/2 pounds asparagus
1 cup roasted red pepers
2 1/2 teaspoons extra virgin olive oil
1 1/2 teaspoons lemon juice -- fresh
1. Cut off about3 inches from asparagus base and discard. Rinse asparagus well.
Cut each spear into 3 pieces.
2. Pour enough water to easily cover asparagus into a saute pan. Add salt bring
to a boil.
3. Add asparagus, boil 2 minutes until just tender.
4. Drain in a colander, transfer to a serving dish. Add red peppers and mix
gently.
5. In a small bowl whisk lemon juice with oil and salt and pepper. Pour over
vegetables and mix gently.
6. Serve hot or at room temperature.
Posted to MC-Recipes by njwwb <njwwb@ibm.net> on Jan 20, 1998.

- - - - - - - - - - - - - - - - - -
Autumn Pot Roast With Root Vegetables
Categories : Beef Main Dishes
-------- ------------ --------------------------------
1 garlic clove -- crushed
1 teaspoon dried oregano leaves -- crushed
1/2 teaspoon lemon-pepper seasoning
1/2 teaspoon salt
3 1/2 pounds boneless beef -- (up to 3)
--chuck arm pot roast
1 tablespoon vegetable oil
8 small new red potatoes -- halved
2 medium carrots -- peeled
--cut into 2 1/2- by 1/2-inch pieces
2 medium parsnips -- peeled
--cut into 2 1/2- by 1/2-inch pieces
1 small leek
--cut into 1 1/2-inch pieces
2 teaspoons cornstarch
1. Combine garlic, oregano, lemon-pepper seasoning and salt to form paste. Rub
paste evenly over surface of pot roast.
2. Heat oil in Dutch oven with heatproof lid and handles; brown pot roast over
medium-high heat. Pour off drippings. Add 3/4 cup water; reduce heat to low. Cover
tightly and cook slowly on top of range or in 325 f oven 1 hour and 45 minutes.�
Add potatoes, carrots, parsnips and leek; cover and continue cooking about 30
minutes, until beef and vegetables are tender. Remove roast and vegetables to warm
platter.
3. Strain cooking liquid; skim and discard fat. Reserve 1 cup cooking liquid.
4. Dissolve cornstarch in 1 tablespoon water; stir into cooking liquid. Bring to a
boil. Cook 1 minute, until thickened, stirring constantly. Trim excess fat from
pot roast before carving.
Makes 6 servings. Preparation time: 10 minutes. Cooking time: 2 hours, 30 minutes.
Note: A boneless beef chuck arm pot roast will yield 2M three-ounce cooked,
trimmed servings per pound.

- - - - - - - - - - - - - - - - - -
Baked Breakfast Apples
Categories : Fruits Breakfast
-------- ------------ --------------------------------
2 medium apples
2 tablespoons snipped pitted whole dates
1/2 cup apple juice
1 tablespoon raspberry spreadable fruit
1/4 cup low-fat granola cereal
Combine apples and dates in two individual casseroles. Sprinkle cinnamon over
fruit mixture. Pour half the apple juice over each apple mixture. Bake, covered,
in a 350 F oven for 20 to 25 minutes or till apples are slightly tender. Stir�
spreadable fruit and dollop atop apple mixture; sprinkle with granola. Serve warm.
Makes 2 servings.
Microwave directions: Combine apples and dates in two individual microwave-safe
casseroles. Sprinkle with the cinnamon. Reduce apple juice to 1/4 cup; divide
evenly between casseroles. Microwave, covered, on 100 percent power (high) for 3
to 4 minutes or till apples are slightly tender. Stir spreadable fruit; dollop on
top of apples in the casseroles; sprinkle with granola. Serve warm.
Food exchanges: 2 fruit, 1/2 bread.
- - - - - - - - - - - - - - - - - -
Baked Fish
Recipe By : Low-Fat Meals, Woman's Day, 4/96

Categories : Fish Main Dishes
-------- ------------ --------------------------------
1 cup dried bread crumbs
1/2 cup chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup grated parmesan cheese
1 teaspoon lemon rest
1 pound white fish fillets
2 teaspoons oil or melted butter
lemon wedges -- for garnish
parsley sprigs -- for garnish
1. Preheat oven to 325 F. Combine bread crumbs, parsley, garlic, salt, pepper,�
Parmesan cheese and lemon zest. Rinse fillets gently and pat dry.
2. Rub fillets with oil; dip in breadcrumb mixture, coating each side. Bake 15 to
20 minutes, uncovered, until cooked through. Garnish with parsley and lemon
wedges.
Note Halibut, rockfish, sole and shark are popular choices.
Makes 4 servings. Preparation time: About 10 to 12 minutes. Cooking time: About 15
to 20 minutes.
cholesterol 510 mg sod, 2 g fiber.
- - - - - - - - - - - - - - - - - -
Baked Halibut
-------- ------------ --------------------------------
1 pound halibut fillets
1 tablespoon -- plus
1 teaspoon olive oil -- divided
2 garlic cloves -- finely chopped
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1 large onion
--sliced into thin rings

2 bay leaves
2 limes -- juice of
lime wedges -- optional
1. Preheat oven to 325 F. In baking pan, spread 1 teaspoon olive oil; top with�
fillets. Over fillets, spread garlic, salt, pepper, onion and bay leaves. Sprinkle
with lime juice and the remaining tablespoon olive oil.
2. Cover and bake until fish is opaque and starts to flake, about 25 to 30
minutes. Garnish with lime wedges.
Makes 4 servings. Preparation time: About 10 minutes. Cooking time: About 25 to 30
minutes.
cholesterol, 209 mg sod, 1 g fiber.
- - - - - - - - - - - - - - - - - -
Baked Potato Crisps
Categories : Potatoes Side Dishes
-------- ------------ --------------------------------
2 tablespoons olive oil -- divided
--or olive oil cooking spray
2 baking potatoes
--1/2 to 3/4 pound each
--unpeeled and scrubbed
salt -- to taste
1 teaspoon chopped fresh chives -- optional
1 teaspoon chopped fresh parsley -- optional
1. Preheat oven to 400 F. Oil two nonstick baking sheets with olive oil.�
2. Cut the potatoes into slices 1/8 inch thick. Place the potatoes in a bowl and
toss with 1 tablespoon olive oil to coat evenly, or coat with cooking spray.
Season with salt and pepper.
3. Place slices on prepared baking sheets. Bake 20 to 25 minutes, until crisp and
browned.
4. Transfer to a serving dish and toss with chives and parsley if desired. Taste
and adjust the seasoning. Serve immediately.

Per serving About 97 cal, 2 g pro, 15 g car, 4 g fat, 31% cal from fat, 0 mg chol,
5 mg sod, 1 g fiber.
- - - - - - - - - - - - - - - - - -
Baked Potatoes With Red Pepper And Cheddar Topping
-------- ------------ --------------------------------
4 baking potatoes
1 cup sliced red bell peppers
1/2 cup sliced red onions
salt -- to taste
pepper -- to taste
1/2 cup plain nonfat yogurt -- divided
1 1/3 cups grated reduced-fat cheddar cheese -- divided
4 teaspoons sliced green onions -- divided
1. Bake potatoes following Basic Recipe.
2. Meanwhile, in large skillet over medium heat, heat oil. Saut peppers and�
onions 4 to 5 minutes, or until soft. Season with salt and pepper. Set aside.
3. Turn oven up to broil. Cut open each potato and spread apart. Top each with 2
tablespoons of the yogurt and 1/3 cup of the cheese.
4. Broil until cheese is melted. Top each with 1/4 cup of the red pepper mixture;
garnish each with 1 teaspoon green onions.
- - - - - - - - - - - - - - - - - -
Baked Rice Pudding

Categories : Desserts Puddings & Custards
Rice & Grains
-------- ------------ --------------------------------
3 egg whites
1 egg
1 1/2 cup skim milk
1/4 cup sugar
1 teaspoon vanilla
2/3 cups cooked rice
2 tablespoons raisins
--and/or snipped dried apricots
1/4 teaspoon finely shredded orange peel -- optional
fresh apricots -- cut into slices,
-- optional
ground cinnamon -- optional
Combine egg whites, egg, milk, sugar, and vanilla in a medium mixing bowl. Beat
till well combined but not foamy. Stir in cooked rice, raisins and/or apricots,
and, if desired, orange peel. Pour egg mixture into a 1 1/2-quart casserole. Place
casserole in a baking pan; add boiling water to the baking pan to a depth of 1
inch.
Bake, uncovered, in a 325 oven for 45 to 55 minutes or till just set, stirring�
after 35 minutes. Serve warm or chilled, spooned into dessert dishes. If desired,
garnish with apricot slices and sprinkle with ground cinnamon.
Makes 5 servings.
Nutrition facts per serving: 136cal., 1 g total fat (0 g sat. fat), 44 mg
Value: 13% calcium.
Food exchanges: 1/2 milk, 1/2 bread, 1/2 meat.
- - - - - - - - - - - - - - - - - -
Baked Stuffed Eggplant
Categories : Italian Ham
Main Dishes

-------- ------------ --------------------------------
2 small italian eggplants
--about 8 ounces each
2 teaspoons olive oil -- divided
1 tablespoon chopped ham
1 tablespoon pine nuts
1 cup cooked white rice
1 plum tomato -- seeded and diced
salt and pepper -- to taste
1 tablespoon chopped italian parsley
1 teaspoon grated parmesan cheese
1. Preheat oven to 350 F. Cut eggplants in half lengthwise. Score cut side at 1/2-�
inch intervals. Brush lightly with 1 teaspoon of the olive oil; place cut side
down on baking sheet. Bake about 15 minutes, or until browned and eggplant is
tender when pierced with skewer. Reduce oven temperature to 350 .�
2. Meanwhile, in large skillet, over medium-low heat, combine onions and remaining
olive oil. Saut , stirring, about 5 minutes, or until onion is tender. Stir in�
ham, pine nuts, rice, tomatoes, salt and pepper until blended. Remove from heat.
3. Using a spoon, carefully remove the eggplant flesh, leaving a 1/2-inch-thick
shell intact. Chop flesh; add to the rice mixture. Pack eggplant-rice mixture into
scooped-out eggplant shells. Sprinkle with parsley and Parmesan cheese. Arrange on
baking sheet. Cover lightly with foil; bake 20 minutes. Uncover and bake about 10
minutes longer, or until tops are browned.
- - - - - - - - - - - - - - - - - -
Baked Tortellini
Cheese
-------- ------------ --------------------------------
1 tablespoon olive oil
2 1/2 cups 1% milk -- heated
1/2 cup grated fontina cheese
salt & freshly ground black pepper -- to taste
1 pound fresh cheese tortellini

--or frozen
--preferably low-fat
1/4 cup fine dry breadcrumbs
2 tablespoons freshly grated parmesan cheese
1. Preheat oven to 350 F. Lightly oil 4 individual gratin dishes or a 1 1/2-quart�
shallow baking dish or coat with nonstick spray. Put a pot of water on to boil for
cooking pasta.
2. In a large saucepan, heat oil over medium heat. Add flour and cook, whisking
constantly, for 1 to 2 minutes. Add hot milk and bring to a simmer, whisking,
until smooth and slightly thickened, 3 to 4 minutes. Remove from heat and add 1/4
cup fontina and nutmeg, stirring to melt cheese. Season with salt and pepper.
Transfer to a large bowl.
3. Meanwhile, cook tortellini in boiling salted water until al dente, 6 to 8
minutes. Drain and rinse well. Toss with cheese sauce.
4. Divide tortellini among prepared dishes. Top with remaining 1/4 cup fontina. In
a small bowl, mix breadcrumbs and Parmesan. Sprinkle evenly over gratins. (The
gratins will keep, covered, in the refrigeratorfor up to 2 days or in the freezer
for up to 6 months. Thaw in the refrigerator before baking.)
5. Bake gratins for 15 to 25 minutes, or until golden and bubbly. Serve
immediately.
MAKES 4 SERVINGS.
fat); 68 grams carbohydrate; 1.045 mg sodium; 64 mg cholesterol; 1 gram fiber.
Italian Name: tortellini Gratinati
- - - - - - - - - - - - - - - - - -
Baked Tortellini2
Cheese
-------- ------------ --------------------------------
1/2 cup grated fontina cheese

1 pound fresh cheese tortellini
--or frozen
--preferably low-fat
1. Preheat oven to 350 F. Lightly oil 4 individual gratin dishes or a 1 1/2-quart�
shallow baking dish or coat with nonstick spray. Put a pot of water on to boil for
cooking pasta.
2. In a large saucepan, heat oil over medium heat. Add flour and cook, whisking
constantly, for 1 to 2 minutes. Add hot milk and bring to a simmer, whisking,
until smooth and slightly thickened, 3 to 4 minutes. Remove from heat and add 1/4
cup fontina and nutmeg, stirring to melt cheese. Season with salt and pepper.
Transfer to a large bowl.
3. Meanwhile, cook tortellini in boiling salted water until al dente, 6 to 8
minutes. Drain and rinse well. Toss with cheese sauce.
4. Divide tortellini among prepared dishes. Top with remaining 1/4 cup fontina. In
a small bowl, mix breadcrumbs and Parmesan. Sprinkle evenly over gratins. (The
gratins will keep, covered, in the refrigeratorfor up to 2 days or in the freezer
for up to 6 months. Thaw in the refrigerator before baking.)
5. Bake gratins for 15 to 25 minutes, or until golden and bubbly. Serve
immediately.
MAKES 4 SERVINGS.
fat); 68 grams carbohydrate; 1.045 mg sodium; 64 mg cholesterol; 1 gram fiber.
Italian Name: tortellini Gratinati
- - - - - - - - - - - - - - - - - -
Balsamic Vinaigrette
Categories : Italian Salad Dressings
-------- ------------ --------------------------------
1/3 cup water
1/4 cup balsamic vinegar
1/4 cup olive oil
1 teaspoon honey

1/4 teaspoon honey
1/4 teaspoon salt
1/4 teaspoon paprika
1 clove garlic -- crushed
Shake all ingredients in tightly covered container. Refrigerate at least 1
hour. Shake before serving. ABOUT 1 CUP DRESSING.
- - - - - - - - - - - - - - - - - -
NOTES : easy
Banana Bheakfast Shake
Categories : Breakfast
-------- ------------ --------------------------------
1 1/2 cup nonfat milk
1 peeled and sliced medium banana -- frozen
1/2 teaspoon vanilla extract -- optional
1/4 teaspoon almond extract -- optional
cinnamon -- optional
In blender container, combine all ingredients except cinnamon. Blend until smooth,
about 20 seconds. Pour into glasses and garnish with a sprinkle of ground
cinnamon.
- - - - - - - - - - - - - - - - - -
Banana-Caramel Shortcake

-------- ------------ --------------------------------
1 1/2 cup flour
1/2 teaspoon baking soda
1/2 teaspoon salt
3 tablespoons prune puree
1 tablespoon cold butter
--or margarine
8 ounces plain nonfat yogurt
4 ripe bananas -- sliced
1 cup prepared nonfat caramel sauce
1 cup light whipped topping
8 teaspoons slivered almonds -- toasted
1. Preheat oven to 400 F. Coat baking sheet with cooking spray. In large bowl, mix�
flour, sugar, baking powder, baking soda, salt and nutmeg.
2. With pastry blender, cut in prune puree and butter until mixture resembles
coarse crumbs. Add yogurt; mix just until blended. Spoon batter onto baking sheet
in 8 equal mounds.
3. Bake in center of oven about 20 minutes, or until lightly browned and springy
to the touch. Cool slightly.
4. Split shortcake in half and assemble on individual plates, filling and topping
with banana slices and caramel sauce. Top each serving with 2 tablespoons whipped
topping and sprinkle with 1 teaspoon toasted almonds.
- - - - - - - - - - - - - - - - - -
Banana-Kiwi Pudding
-------- ------------ --------------------------------
1 1/3 cup cooked rice
1 1/3 cup skim milk

low-calorie sugar substitute
--to equol 2 tablespoons sugar
1 ripe banana
1/4 cup heavy cream -- whipped
2 kiwifruit -- sliced
1. In 2-quart saucepan, over medium heat, heat rice in milk until thick and
creamy, 5 to 8 minutes, stirring frequently. Remove from heat; cool.
2. Stir in vanilla and sugar substitute.
3. Just before serving, mash banana; fold banana and whipped cream into pudding.
Garnish with kiwifruit slices.
- - - - - - - - - - - - - - - - - -
Banana-Walnut Oatmeal
-------- ------------ --------------------------------
1 cup skim or low-fat milk
1 pinch salt
1 cup quick oats
1 ripe banana -- mashed
1 tablespoon pure maple syrup
1 tablespoon chopped walnuts
In a saucepan over medium heat, combine milk, salt and 3/4 cup water; heat until
almost boiling. Add oats and cook, stirring, until creamy, 1 to 2 minutes. Remove
the pan from the heat and stir in mashed banana and 1 tablespoon maple syrup.
Divide between 2 bowls, garnish with walnuts and a little more maple syrup and
serve.

- - - - - - - - - - - - - - - - - -
Bananas Foster Gratin
-------- ------------ --------------------------------
3 tablespoons water
1 tablespoon dark rum
--or fresh lemon juice
2 teaspoons butter
4 medium bananas
1 almond or hazel nut biscotti -- crushed
--1/4 cup
1 pint nonfat vanilla frozen yogurt
--or low-fat vanilla ice cream
1. Preheat oven to 450 F. Lightly oil four 1-to-1 1/2-cup gratin dishes or a�
shallow 1-quart baking dish, or coat them with nonstick spray.
2. In a medium saucepan, combine brown sugar, water, rum (or lemon juice) and
cinnamon; bring to a simmer, stirring. Remove from heat and stir in butter. (The
sauce will keep, covered, in the refrigerator for up to 4 days.)
3. Peel bananas and slice diagonally. Add to sauce and toss to coat. Spoon into
prepared dish(es). Sprinkle with Biscotti crumbs.
4. Bake gratin's for about 10 minutes, or until bubbly. Serve hot or warm with a
scoop of frozen yogurt (or ice cream).
MAKES 4 SERVINGS.
305 calories per serving; 7 grams protein; 4 grams fat (1.7 grams saturated fat);
- - - - - - - - - - - - - - - - - -
Barbecued Chicken And Beans

Categories : Bbq & Grilling Main Dishes
Chicken Beans & Legumes
-------- ------------ --------------------------------
1 package about 1 pound barbecue-seasoned boneless
-- chicken breasts
16 ounces baked beans
1 tablespoon ketchup
1 tablespoon brown sugar
1 teaspoon cider vinegar
1/2 teaspoon spicy brown mustard
salt -- to taste
ground black pepper -- to taste
In large nonstick skillet, over medium-high heat, heat oil. Add chicken breasts;
saut 4 to 5 minutes on each side. Add beans, ketchup, sugar, vinegar, mustard,�
salt and pepper. Partially cover and simmer 5 minutes, until chicken is cooked
through. Serve hot.
Makes 4 servings. Preparation time: about 5 minutes. Cooking time: About 13 to 15
minutes.
- - - - - - - - - - - - - - - - - -
Barbecued Chicken Kabobs
Categories : Chicken Bbq & Grilling
Main Dishes
-------- ------------ --------------------------------
2 ears fresh corn -- shucked
--cut into 2-inch pieces
1 onion -- peeled
--cut into eighths
1 green bell pepper -- seeded
salt -- to taste
1 package barbecue-seasoned boneless chicken -- fresh
-- breasts

--cut into 1-inch cubes
--about 1 pound
2 cups cooked couscous
1. Prepare outdoor grill for cooking or preheat broiler.
2. Toss corn, onion and bell pepper with oil; season with salt and pepper.
3. On metal skewers, thread alternate pieces of chicken and vegetables, making
sure not to crowd chicken. On grill, over medium-hot cells, or on broiler pan 5 to
6 inches from heat source, cook kabobs until chicken is cooked through and
vegetables are tender, about 15 to 20 minutes, turning occasionally. Serve on a
bed of couscous.
minutes.
- - - - - - - - - - - - - - - - - -
Basic Recipe For Cooking Chicken Breasts
Categories : Chicken Information
Main Dishes
-------- ------------ --------------------------------
--see individual recipes
--for specific ingredients
1. Trim any fat from chicken breasts. Place in a single layer between two pieces
of plastic wrap. Pound with a heavy skillet or rolling pin until flattened.
2. In shallow dish, combine flour, salt and pepper. Coat both sides of each breast
with seasoned flour. In large nonstick skillet, over medium-high heat, heat oil.
Add chicken breasts; cook about 4 minutes per side, or until well-browned and no
longer pink in the center. Remove to a plate; cover and keep warm.
Per serving: About 188 calories, 22g protein,7g carbohydrate, 6g fat, 29% calories
from fat, 57mg cholesterol, 872mg sodium, 0g fiber.

- - - - - - - - - - - - - - - - - -
Basic Steamed Mussels
Categories : First Course Seafood
-------- ------------ --------------------------------
1 cup dry white wine
4 sprigs fresh parsley
6 cloves garlic -- crushed
1 bay leaf
4 pounds mussels -- debearded
--and well washed
1 tablespoon chopped fresh chervil or tarragon
1/2 loaf crusty bread
1. In a large pot, combine wine, parsley, garlic, oil and bay leaf. Bring to a
boil over high heat.
2. Add mussels, cover and steam for 2 minutes, shaking the pot occasionally. Begin
checking mussels; as they open, transfer them to 6 large soup bowls. Total
steaming time will be about 5 minutes. Discard any unopened mussels.
3. Strain mussel broth through a fine sieve lined with cheesecloth into a small
saucepan. Bring broth to a boil over high heat and boil for 2 minutes. Pour broth
over mussels and garnish with chervil (or tarragon). Serve immediately, with bread
for sopping up broth.
Makes 6 first-course servings.
- - - - - - - - - - - - - - - - - -
Basil Cream

-------- ------------ --------------------------------
3/4 cup tightly packed fresh basil leaves
1/2 clove garlic
--crushed and peeled
1 1/2 teaspoons olive oil
In a blender, puree basil, yogurt and garlic until smooth. With the motor running,
slowly add oil until blended. Season with salt and pepper. (The cream will keep in
the refrigerator for up to 8 hours.)
MAKES ABOUT 1/2 Cup.
15 calories per tablespoon; 1 gram protein; 1 gram fat (0.1 gram saturated fat); 1
gram carbohydrate; 10 mg sodium; 0 mg cholesterol; 0 grams fiber.
- - - - - - - - - - - - - - - - - -
Basil-Marinated Tomatoes
Categories : Salads
-------- ------------ --------------------------------
6 tomato slices -- 1/4 inch thick
6 thin red onion slices
1 tablespoon thinly sliced fresh basil
2 tablespoons nonfat italian-style salad dressing
Place tomato slices in shallow dish; top each with an onion slice. Pour salad
dressing over tomato and onion. Cover and refrigerate 1 hour.
Per serving (1/4 cup): About 57 cal, 2g pro, 13 g car, 0 g fat, 0% cal from fat, 0
mg chol, 77 mg sod, 3 g fiber.
- - - - - - - - - - - - - - - - - -

Basil-Red Pepper Muffins
Categories : Muffins
-------- ------------ --------------------------------
1 cup skim milk
1/3 cup olive oil
2 egg whites or
1/4 cup cholesterol-free egg product
1/3 cup chopped red bell pepper
1/4 cup chopped green onions (with
tops)
1 teaspoon dried basil
1 tablespoon sugar
1/2 teaspoon salt
1/8 teaspoon pepper
Heat oven to 400 degrees. Spray 12 medium muffin cups, 2-1/2 X 1-1/4
inches, with nonstick cooking spray. Beat milk, oil and egg whites in
large bowl, using fork. Stir in remaining ingredients just until flour is
moistened. Divide batter among muffin cups. Bake 18 to 20 minutes or until
golden brown. Immediately remove muffins from pan.
MICROWAVE DIRECTIONS: Place 6 paper baking cups in microwavable muffin
ring. Prepare batter as directed. Fill each muffin cup with scant 1/4 cup
batter. Microwave uncovered on high 3 to 5 minutes, rotating ring 1/4 turn
every minute, until tops are almost dry and wooden pick inserted in
centers comes out clean. (Parts of muffins may appear slightly moist but
will continue to cook while standing.) Immediately remove muffins from
ring. Let stand uncovered on wire rack 2 minutes. Repeat with remaining
batter. 12 MUFFINS.
- - - - - - - - - - - - - - - - - -
Basque Roasted Tomato Soup
Categories : Soups & Stews First Course
-------- ------------ --------------------------------
2 pounds large plum tomatoes

2 tablespoons olive oil
1 teaspoon granulated sugar
1 small dried chiles -- broken, up to 2
--or 1/4 teaspoon crushed red pepper
2 onions
--very finely chopped
2 large clov garlic
1 1/2 teaspoons paprika
--preferably spanish
1 tablespoon chopped fresh oregano
--or 1 teaspoon dried oregano
28 ounces italian plum tomatoes
--well drained and chopped
--reserve liquid
6 cups reduced-sodium chicken broth -- defatted
8 large shrimp -- optional
--1/2 pound
2 tablespoons snipped fresh chives
--or slivered basil leaves
garlic crostini
--see recipe
1. Preheat oven to 225 F. Lightly oil a large baking sheet with sides or coat it�
with nonstick spray.
2. Cut fresh tomatoes in half lengthwise. Arrange, cut-side down, in a single
layer on prepared baking sheet. Drizzle with 1 tablespoon oil and sprinkle with
sugar. Roast for 3 hours, or until very soft and wrinkled. Let cool and set aside.
3. Meanwhile, in a Dutch oven or soup pot, heat remaining 1 tablespoon oil and
dried chilies (or crushed red pepper) over medium-low heat. Add onions and garlic
and cook, stirring, until lightly browned, 10 to 12 minutes. Add paprika and
oregano and cook, stirring, for 1 minute more.
4. Add canned tomatoes and chicken broth. Bring to a boil, reduce heat to low and
simmer, partially covered, for 25 minutes. Remove from heat and let cool.
5. Strain soup into a bowl; transfer solids to a food processor or blender. Puree
until smooth, adding a little broth if necessary. Return puree and broth to pot.
Whisk to combine.
6. Using a food mill, puree reserved roasted tomatoes. (Alternatively, slip off
skins, puree in a food processor and strain through a coarse sieve.) Add puree to
soup. (If the soup is too thick, add a little of the reserved canned tomato
liquid.) Season with salt and pepper.
7. If using shrimp, cook in a large saucepan of boiling salted water until they
just turn pink, 1 to 2 minutes. Drain and let cool. Peel shrimp and cut in half
lengthwise.
8. Ladle into warmed soup bowls and garnish with shrimp, if using, and chives (or
basil). Serve immediately, with Garlic Crostini.
MAKES 9 CUPS, FOR 8 FIRST-COURSE SERVINGS.

- - - - - - - - - - - - - - - - - -
Basque Roasted Tomato Soup2
-------- ------------ --------------------------------
2 pounds large plum tomatoes
1 small dried chiles -- broken, up to 2
--or 1/4 teaspoon crushed red pepper
2 onions
--very finely chopped
2 large clov garlic
--preferably spanish
--or 1 teaspoon dried oregano
28 ounces italian plum tomatoes
--well drained and chopped
--reserve liquid
8 large shrimp -- optional
--1/2 pound
2 tablespoons snipped fresh chives
--or slivered basil leaves
garlic crostini
--see recipe
with nonstick spray.
2. Cut fresh tomatoes in half lengthwise. Arrange, cut-side down, in a single
layer on prepared baking sheet. Drizzle with 1 tablespoon oil and sprinkle with
sugar. Roast for 3 hours, or until very soft and wrinkled. Let cool and set aside.
3. Meanwhile, in a Dutch oven or soup pot, heat remaining 1 tablespoon oil and
dried chilies (or crushed red pepper) over medium-low heat. Add onions and garlic
and cook, stirring, until lightly browned, 10 to 12 minutes. Add paprika and
oregano and cook, stirring, for 1 minute more.

4. Add canned tomatoes and chicken broth. Bring to a boil, reduce heat to low and
simmer, partially covered, for 25 minutes. Remove from heat and let cool.
5. Strain soup into a bowl; transfer solids to a food processor or blender. Puree
until smooth, adding a little broth if necessary. Return puree and broth to pot.
Whisk to combine.
6. Using a food mill, puree reserved roasted tomatoes. (Alternatively, slip off
skins, puree in a food processor and strain through a coarse sieve.) Add puree to
soup. (If the soup is too thick, add a little of the reserved canned tomato
liquid.) Season with salt and pepper.
7. If using shrimp, cook in a large saucepan of boiling salted water until they
just turn pink, 1 to 2 minutes. Drain and let cool. Peel shrimp and cut in half
lengthwise.
8. Ladle into warmed soup bowls and garnish with shrimp, if using, and chives (or
basil). Serve immediately, with Garlic Crostini.
MAKES 9 CUPS, FOR 8 FIRST-COURSE SERVINGS.
- - - - - - - - - - - - - - - - - -
Bean And Vegetable M lange�
Categories : Beans & Legumes Vegetarian
-------- ------------ --------------------------------
1 1/2 cups chopped onion
3 cups broccoli florets
--and sliced stalks
15 1/2 ounces canned chickpeas -- drained & rinsed
15 ounces canned black beans -- drained & rinsed
14 1/2 ounces diced tomatoes -- undrained
2 cups sliced mushrooms
1 teaspoon italian seasoning
3/4 teaspoon dried oregano leaves
1/2 teaspoon dried thyme leaves
salt -- to taste
pepper -- to taste
4 cups warm cooked rice

1. Coat bottom of large skillet with cooking spray; place over medium heat until
hot. Saut onion and garlic about 5 minutes, until tender. Add broccoli; cook,�
covered, over medium heat 5 minutes.
2. Stir in chickpeas, beans, tomatoes, mushrooms, Italian seasoning, oregano and
thyme. Heat to boiling. Reduce heat and simmer, covered, 8 to 10 minutes, until
broccoli is tender.
3. Season to taste with salt and pepper. Serve over rice.
calories from fat, 0mg cholesterol, 244mg sodium 11g fiber.
- - - - - - - - - - - - - - - - - -
Bean-Tortilla Pinwheels
Categories : Appetizers Brunches & Entertaining
-------- ------------ --------------------------------
8 corn tortillas
--6 inches diameter
1 cup nonfat black bean or pink bean dip
1.To soften tortillas, stack 4 tortillas and wrap in damp paper towel. Microwave
on High (100% power) for 20 seconds. Or preheat oven to 300 F, wrap tortillas in�
foil and bake 10 minutes.
2. Spread 2 tablespoons bean dip on each tortilla; roll up tightly. Evenly place
toothpicks through rolls, using 6 toothpicks per tortilla. Carefully cut between
toothpicks to get 6 round pinwheels per tortilla. Serve immediately.
Variations: To make nacho pinwheels, substitute 1 cup nonfat nacho dip for bean
dip. Prepare as directed. To make bean and nacho pinwheels, replace 1/2 cup bean
dip with 1/2 cup nonfat nacho dip. Prepare as directed.
Makes 48 appetizers. Preparation time: About 20 minutes.
Per serving: About 14 cal, 1 g pro, 2 g car, 0 g fat, 0% cal from fat, 0 mg chol,
53 mg sodium, 0 g fiber.

- - - - - - - - - - - - - - - - - -
Beef Barley Stew
Categories : Main Dishes Beef
Soups & Stews
-------- ------------ --------------------------------
1 pound extra-lean ground beef
1/2 cup chopped onion (about 1
1 medium )
2 cups beef broth
2/3 cup uncooked barley
2 teaspoons chopped fresh or
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon pepper
1 can whole tomatoes -- (16 ounces)
undrained
1 can sliced water -- (8 ounces)
chestnuts -- undrained
1 package frozen -- (10 ounces)
mixed vegetables
Heat oven to 350 degrees. Spray 10-inch nonstick skillet with nonstick
cooking spray. Cook ground beef and onion in skillet over medium heat,
stirring occasionally, until beef is brown; drain. Mix beef mixture and
remaining ingredients except frozen mixed vegetables in 3-quart casserole;
break up tomatoes. Cover and bake 30 minutes. Stir in mixed vegetables.
Cover and bake 30 to 40 minutes longer or until barley is done. 6
SERVINGS (ABOUT 1-1/3 CUPS EACH).
- - - - - - - - - - - - - - - - - -
NOTES : easy
Beef Barley Stew2

Soups & Stews
-------- ------------ --------------------------------
1 pound extra-lean ground beef
1 medium )
2 cups beef broth
1/4 teaspoon salt
1/4 teaspoon pepper
undrained
1 can sliced water -- (8 ounces)
chestnuts -- undrained
mixed vegetables
Heat oven to 350 degrees. Spray 10-inch nonstick skillet with nonstick
cooking spray. Cook ground beef and onion in skillet over medium heat,
stirring occasionally, until beef is brown; drain. Mix beef mixture and
remaining ingredients except frozen mixed vegetables in 3-quart casserole;
break up tomatoes. Cover and bake 30 minutes. Stir in mixed vegetables.
Cover and bake 30 to 40 minutes longer or until barley is done. 6
SERVINGS (ABOUT 1-1/3 CUPS EACH).
- - - - - - - - - - - - - - - - - -
NOTES : easy
Beef Burger With A Twist
Categories : Sandwiches
-------- ------------ --------------------------------
1 1/2 pound extra-lean ground beef
1/3 cup sweet vermouth
1/4 cup lightly packed fresh basil -- minced
1/4 cup red onion -- minced
1/3 cup unseasoned bread crumbs
8 sun-dried tomatoes
--soaked in hot water about 3 minutes
--until softened -- finely minced
2 tablespoons nonfat italian salad dressing

2 teaspoons garlic salt
vegetable oil
--for brushing on grill
6 hamburger buns
--or rolls
6 slices red onion -- optional
basil leaves -- optional
1. Prepare grill according to manufacturer's instructions. In medium bowl, combine
all ingredients. Shape mixture into 6 patties.
2. Brush the grill with vegetable oil. Grill burgers 5 to 8 minutes on each side,
or until cooked through.
3. Serve on hamburger buns. Top with red onion and basil, if desired.
Per serving: About 633 cal, 36g pro, 71g car, 24g fat, 34% cal from fat, 78mg
chol, 2,631 mg sod, 10g fiber.
- - - - - - - - - - - - - - - - - -
Beef in Mushroom Sauce
-------- ------------ --------------------------------
1 3/4 pound lean beef boneless round
steak -- about 1/2-inch
thick
2 1/2 cups sliced fresh mushrooms
-- (about 8 ounces)
1 medium )
1 clove garlic -- finely chopped
1/4 cup dry red wine
1 can condensed -- (10-1/2 ounces)
beef broth
1/8 teaspoon pepper
3/4 cup plain nonfat yogurt
2 cups hot cooked rice or
cholesterol-free noodles
2 tablespoons chopped fresh parsley
Trim fat from beef steak. Cut beef with grain into 2-inch strips. Cut
strips diagonally across grain into 1/4-inch slices. (For ease in cutting,

partially freeze beef about 1-1/2 hours.)
Spray 10-inch nonstick skillet with nonstick cooking spray. Heat over
medium-high heat. Stir beef, mushrooms, onion and garlic into skillet.
Cook uncovered about 4 minutes, stirring frequently, until beef is no
longer pink. Stir in wine. Heat to boiling; reduce heat. Cover and simmer
10 minutes. Stir cornstarch into broth until dissolved. Stir into beef
mixture. Cook over medium-high heat, stirring frequently, until thickened,
about 2 minutes; remove from heat. Stir in pepper and yogurt. Heat to
boiling; reduce heat. Cover and simmer 30 minutes, stirring occasionally,
until beef is tender. Serve over rice. Sprinkle with parsley. 4 SERVINGS
(ABOUT 1 CUP BEEF MIXTURE AND 1/2 CUP NOODLES EACH).
- - - - - - - - - - - - - - - - - -
NOTES : easy
Beef Paillard
-------- ------------ --------------------------------
1 one-pound lean beef boneless
sirloin steak
1/4 teaspoon salt
1/4 teaspoon cracked black pepper
2 teaspoons vegetable oil
Trim fat from beef steak. Cut beef into 4 pieces. Flatten each piece beef
to 1/4-inch thickness between waxed paper or plastic wrap. Sprinkle with
salt and pepper.
Heat 1 teaspoon oil in 10-inch nonstick skillet over medium-high heat. Add
2 pieces beef. Cook 1 minute; turn. Sprinkle with half of the lemon juice.
Cook about 1 minute longer or until desired doneness. Add remaining 1
teaspoon oil to skillet. Repeat with remaining 2 pieces beef and lemon
juice. Sprinkle with parsley. 4 SERVINGS.
- - - - - - - - - - - - - - - - - -
NOTES : easy

Beef Stew
Categories : Soups & Stews Beef
Main Dishes
-------- ------------ --------------------------------
2 pounds medium new potatoes -- scrubbed
2 1/2 pounds beef stew meat
--trimmed of excess fat
3 medium onions -- quartered
1 tablespoon minced garlic
1/2 pound mushrooms -- quartered
14 ounces tomatoes -- coarsely chopped
1/2 cup beef stock
1 tablespoon worcestershire sauce
2 bay leaves
1 1/2 teaspoon dried oregano
1 teaspoon dry mustard
1 cup frozen green beans -- thawed
1/4 cup finely chopped fresh parsley
salt -- to taste
freshly ground pepper -- to taste
1. Coarsely chop 4 potatoes. Place chopped and whole potatoes, beef, onions,
garlic, mushrooms, tomatoes, beef stock, Worcestershire sauce, bay leaves, oregano
and mustard in pressure cooker. Stir well to blend, making sure that some of the
liquid has seeped down to the bottom. Lock the lid in place and, over high heat,
bring to high pressure.
2. Adjust heat to maintain high pressure; cook for 16 minutes. Let pressure drop
naturally about 10 minutes. Do not use a quick-release method. Remove lid, tilting
it away from you to allow any excess steam to escape. Test beef for doneness. If
it is not sufficiently tender, lock lid back into place and return to high
pressure a few more minutes. Let pressure drop naturally.
3. Stir in the green beans and parsley. Add salt and pepper to taste, and continue
simmering, stirring occasionally, until green beans are cooked, about 4 to 5
minutes. Remove bay leaves and adjust seasonings.
Makes 6 servings. Preparation Time: About 20 minutes. Cooking Time: About 25
minutes.

- - - - - - - - - - - - - - - - - -
Beef Stew2
Categories : Soups & Stews Beef
Main Dishes
-------- ------------ --------------------------------
2 pounds medium new potatoes -- scrubbed
2 1/2 pounds beef stew meat
--trimmed of excess fat
3 medium onions -- quartered
1/2 pound mushrooms -- quartered
1/2 cup beef stock
2 bay leaves
1 1/2 teaspoon dried oregano
1 teaspoon dry mustard
1 cup frozen green beans -- thawed
salt -- to taste
freshly ground pepper -- to taste
1. Coarsely chop 4 potatoes. Place chopped and whole potatoes, beef, onions,
garlic, mushrooms, tomatoes, beef stock, Worcestershire sauce, bay leaves, oregano
and mustard in pressure cooker. Stir well to blend, making sure that some of the
liquid has seeped down to the bottom. Lock the lid in place and, over high heat,
bring to high pressure.
2. Adjust heat to maintain high pressure; cook for 16 minutes. Let pressure drop
naturally about 10 minutes. Do not use a quick-release method. Remove lid, tilting
it away from you to allow any excess steam to escape. Test beef for doneness. If
it is not sufficiently tender, lock lid back into place and return to high
pressure a few more minutes. Let pressure drop naturally.
3. Stir in the green beans and parsley. Add salt and pepper to taste, and continue
simmering, stirring occasionally, until green beans are cooked, about 4 to 5
minutes. Remove bay leaves and adjust seasonings.
Makes 6 servings. Preparation Time: About 20 minutes. Cooking Time: About 25
minutes.

- - - - - - - - - - - - - - - - - -
Beet Salad
Categories : Salads
-------- ------------ --------------------------------
4 medium beets -- scrubbed
--root ends and
--1 inch of stems left intact
--3/4 pound
1/3 cup walnuts
1 bunch watercress or arugula -- trimmed
--about 5 cups
1/2 cup curry vinaigrette
--see recipe
1 golden delicious apple -- quartered
--cored and thinly sliced
1 stalk celery -- thinly sliced
1/4 cup raisins
1. In a large pot, steam beets until tender, about 30 minutes. 2. In a small dry
skillet, toast walnuts over low heat, stirring, until fragrant, about 5 minutes
(or toast in a toaster oven). Let cool; coarsely chop. Set aside. 3. When beets
are done, slip off skins under running water. Cut beets into wedges and set aside.
4. In a large shallow serving bowl, toss watercress (or arugula) with one-third of
the vinaigrette. 5. In a bowl, toss apple, celery and reserved walnuts with half
of the remaining vinaigrette. Mound in center of greens. Make a well in the apple
mixture. 6. In the bowl, toss raisins and reserved beets with remaining
vinaigrette. Arrange in the center of the apple mixture. Serve immediately.
MAKES 4 SERVINGS.
225 calories per serving; 5 grams protein; 13 grams fat(1 gram saturated fat); 25
grams carbohydrate; 210 mg sodium; 0 mg cholesterol; 6 grams fiber.
- - - - - - - - - - - - - - - - - -
Bell Pepper Nachos

Tex-Mex
-------- ------------ --------------------------------
1/2 green bell pepper -- seeded and cut
into 6 strips
1/2 red bell pepper -- seeded and cut
into 6 strips
1/2 yellow bell pepper -- seeded and cut
into 6 strips
1/2 cup salsa
2 tablespoons sliced ripe olives
3 tablespoons shredded part-skim
mozzarella cheese
Cut bell pepper strips crosswise in half. Place on ungreased broilerproof
pie plate, 9 X 1-1/4 inches. Top with salsa, olives and cheese.
Set oven control to broil. Broil with top 3 to 4 inches from heat about 3
minutes or until cheese is melted. 6 SERVINGS (6 NACHOS EACH)
MICROWAVE DIRECTIONS: Place bell pepper pieces on microwavable plate. Top
with salsa, olives and cheese. Cover with waxed paper and microwave on
high 1 minute 30 seconds to 2 minutes, rotating plate 1/4 turn after 1
minute, until cheese is melted.
- - - - - - - - - - - - - - - - - -
NOTES : easy
Bell Pepper Spread
Categories : Appetizers
-------- ------------ --------------------------------
3/4 cup finely chopped red bell pepper
-- (about 1 medium)
3/4 cup finely chopped yellow bell
pepper (about 1 medium)
1/2 cup part-skim ricotta cheese
2 teaspoons dried basil
4 drops red pepper sauce

1/2 package Neufchatel -- (8-ounce size)
cheese
Mix all ingredients in medium bowl. Serve with Spicy Tortilla Chips or
cracker if desired. ABOUT 2 CUPS SPREAD.
- - - - - - - - - - - - - - - - - -
Berries In Champagne Jelly
-------- ------------ --------------------------------
***CHAMPAGNE JELLY***
1 envelope unflavored gelatin -- plus 1 teaspoon
1 cup cold water
3/4 cup granulated sugar -- plus 2 tablespoons
1 bottle -- (750 ml) dry
-- champagne, at room
-- temperature
--or other sparkling wine
***BERRIES***
1 1/2 pints mixed berries
--such as blackberries
--blueberries and raspberries
TO MAKE CHAMPAGNE JELLY: 1. In a nonreactive 3-quart saucepan, sprinkle gelatin
over water; let stand for 2 minutes. Add sugar. Heat over low heat, stirring,
until sugar dissolves, 2 to 3 minutes. Remove from heat and slowly stir in
Champagne. 2. Pour into an 8-by-11-inch nonreactive dish; cover and chill for at
least 6 hours or overnight. (Jelly will be softly set.)
TO PREPARE BERRIES & FINISH DESSERT: 1. In a medium bowl, gently mix berries and
sugar. Let stand at room temperature for 2 hours. 2. To serve, break up jelly with
a rubber spatula. Layer jelly alternately with berries in 6 tall dessert glasses,
ending with berries. Drizzle any berry juices over the top. (The dessert will
keep, covered, in tile refrigerator for up to 2 hours.)
Developed by: L1NDSEY SHERE, CHEZ PANISSE, 1517 Shattuck Avenue, Berkeley,
California, (510)548-5525/(510)548-5049.
MAKES 6 SERVINGS.
200 calories per serving; 2 grams protein; 0 grams fat; 43 grams carbohydrate; 5
grams alcohol; 0 mg sodium; 0 mg cholesterol; 4 grams fiber.

- - - - - - - - - - - - - - - - - -
Berries With Yogurt-Citrus Sauce
-------- ------------ --------------------------------
2 cups frozen raspberries
--blackberries and/or blueberries
1 cup plain yogurt
1/4 cup honey
1/2 teaspoon finely shredded lemon peel
1/2 teaspoon finely shredded lime peel
2 teaspoons freshly squeezed lemon juice
2 teaspoons freshly squeezed lime juice
1 cup green grapes
4 piece es biscotti
--vanilla cookie or shards
--of waffle cone
1. Partially thaw berries so that ice crystals remain. Divide among 4 goblets or
parfait glasses.
2. In medium bowl, combine yogurt, honey, lemon and lime peel, and lemon and lime
juice. Spoon sauce over berries. Garnish with grapes and cookies or cone shards.
Makes 4 servings. Preparation time: About 20 minutes.
- - - - - - - - - - - - - - - - - -
Berry Cheesecake

-------- ------------ --------------------------------
3/4 teaspoons almond or vanilla extract
3 eggs
1/3 cup graham cracker crumbs
1 1/2 cup sliced strawberries
--raspberries or blueberries
2 tablespoons melted strawberry jelly -- optional
1. Preheat oven to 325 F. With electric mixer on medium speed, beat cream cheese,�
sugar and almond extract until well blended. Add eggs; mix just until blended. Do
not overbeat after adding eggs.
2. Spray 9-inch pie plate with nonstick cooking spray; sprinkle bottom with
crumbs. Pour cream cheese mixture into pie plate.
3. Bake until center is almost set, about 45 minutes. Cool.
4. Refrigerate at least 3 hours, or overnight. Top with berries; drizzle with
strawberry jelly.
Makes 10 servings. Preparation time: About 10 minutes. Cooking time: About 45
minutes. Chilling time: About 3 hours or overnight.
- - - - - - - - - - - - - - - - - -
Berry Rich Muffins
-------- ------------ --------------------------------
1 cup all-purpose white flour
1 cup whole-wheat flour
1/4 cup nonfat dry milk
1 teaspoon salt
1 large egg
1 large egg white
3/4 cups packed light brown sugar
1 cup buttermilk

1/4 cup canola oil
1 1/2 teaspoon grated lemon
--or orange zest
1 1/2 cup mixed fresh berries
--and/or frozen
--such as blueberries -- raspberries
--or blackberries
1/4 cup dried blueberries
---or dried cherries
1 tablespoon sugar
1. Preheat oven to 400 F. Lightly oil 12 muffin cups or coat with nonstick cooking�
spray.
2. In a mixing bowl, whisk together white flour, whole-wheat flour, nonfat dry
milk, baking powder, salt and baking soda. Set aside.
3. In a medium bowl, whisk egg and egg white until frothy. Add brown sugar and
whisk until smooth. Add buttermilk, oil, lemon or orange zest and vanilla and
whisk until blended.
4. Make a well in the center of the dry ingredients. Add the wet ingredients; stir
with a rubber spatula just to moisten the dry ingredients. Gently stir in flesh
and/or frozen berries and dried berries.
5. Spoon the batter into the prepared muffin cups and sprinkle sugar over the
tops. Bake for 20 to 25 minutes, or until the tops spring back when touched
lightly. Cool on a wire rack.
Makes 1 dozen muffins.
205 calories per muffin: 4 grams protein, 6 grams fat(1 gram saturated fat), 34
- - - - - - - - - - - - - - - - - -
Berry-Chocolate Shortcakes
-------- ------------ --------------------------------
4 cups sliced fresh strawberries
2 tablespoons orange-flavored liqueur
--or orange juice

1 1/2 cup flour
1/2 cup wheat germ
1/3 cup unsweetened cocoa powder
1/4 cup (1/2 stick) margarine -- chilled
2/3 cups low-fat buttermilk
vanilla nonfat or low-fat yogurt -- optional
confectioners' sugar
1. Combine strawberries, sugar and liqueur in medium bowl; mix gently. Cover and
refrigerate up to 4 hours.
2. Preheat oven to 425 F. Lightly coat cookie sheet with cooking spray. In large�
bowl, combine flour, wheat germ, cocoa, sugar, baking powder, baking soda and
salt; mix well. Cut in margarine with pastry blender or two knives until mixture
resembles coarse crumbs. Add buttermilk, mix with fork just until dry ingredients
are moistened. Do not overmix.
3. Turn dough out onto lightly floured surface; knead gently six to eight times.
Pat or roll out to 1/2-inch thickness. Cut with floured 3-inch heart-shaped or
round biscuit cutter. Place on prepared cookie sheet.
4. Bake shortcakes 10 minutes, or until tops spring back when lightly touched.
Cool slightly on wire rack.
5. To serve, split each shortcake in half horizontally; spoon strawberries and, if
desired, yogurt over bottom haves; cover with shortcake tops. Sprinkle lightly
with confectioners' sugar.
- - - - - - - - - - - - - - - - - -
Bistro Turkey Sandwich
Categories : Sandwiches Turkey
-------- ------------ --------------------------------
--tarrogon-mustard mayonnaise--
1/3 cup low-fat mayonnoise
1 tablespoon dijon-style mustard

1 tablespoon minced shallot
2 chopped gherkin pickles
1 teaspoon minced fresh tarragon
--sandwich--
1 pound skinless boneless turkey breast cutlets
--fresh -- thinly sliced
2 teaspoons canola oil
salt and freshly ground pepper -- to taste
5 slices low-fat ham
5 slices low-fat swiss cheese
5 hardralls
1 small head bibb lettuce
1. Prepare grill according to manufacturer's instructions. Prepare Tarragon
Mustard Mayonnaise; set aside.
2. Rub cutlets with oil and season to taste with salt and pepper. Grill cutlers 2
minutes on one side. Turn over; layer ham and cheese on top. Continue cooking 2
minutes longer, or until cheese is melted and turkey is cooked through.
3. Meanwhile, split rolls and toast lightly on edge of grill. Spread each roll
with Tarragon-Mustard Mayonnaise.
4. To serve, place a lettuce leaf and cutlet on each roll bottom; top with upper
halves of rolls.
Tarragon-Mustard Mayonnaise
In small bowl, stir together all ingredients, combining well. Makes about 1/2 cup.
chol, 2,257 mg sod, 0 g fiber.
- - - - - - - - - - - - - - - - - -
Black Bean And Corn Chili
Categories : Beans & Legumes Chili
Main Dishes Vegetarian
-------- ------------ --------------------------------
16 ounces mild picante sauce
15 ounces black beans -- drained and rinsed
8 ounces tomato sauce
1 cup frozen corn
1/2 teaspoon ground cumin

1 cup reduced-fat shredded cheddar cheese
--or taco cheese
2 tablespoons low-fat sour cream -- optional
In medium saucepan, combine picante sauce, beans, tomato sauce, corn and cumin.
Bring to boil; reduce heat; simmer 5 minutes. Divide among serving bowls; top with
cheese and sour cream.
Makes 4 servings. Preparation time: About 5 minutes. Cooking Time: About 10
minutes.
Per serving: About 291 cal, 19 g pro
- - - - - - - - - - - - - - - - - -
Black Bean Dip
Categories : Tex-Mex Beans & Legumes
Brunches & Entertaining Appetizers
Dips
-------- ------------ --------------------------------
1 tablespoon chopped green chilies
1/4 cup chopped onion (about 1 small)
1 can black beans -- (15 ounces)
drained
1/4 teaspoon salt
Place chilies, onion, garlic and beans in blender or food processor. Cover
and blend or process until almost smooth. Stir in yogurt, cumin and salt.
Serve cold, or heat in 1-1/2-quart saucepan over medium heat, stirring
frequently, until hot. Serve with chips or crackers. ABOUT 2 CUPS DIP.
MICROWAVE DIRECTIONS: Place dip in 1-1/2-quart microwavable casserole.
Microwave uncovered on high 3 to 4 minutes, stirring every minute, until
hot.
Make your own low-fat chips easily from pita breads. Heat oven to 400
degrees. Cut around outside edges of pita breads to separate layers. Cut
each layer into 8 wedges. Place wedges on ungreased cookie sheet. Bake 8
to 10 minutes or until light brown and crisp.

- - - - - - - - - - - - - - - - - -
Black Bean Puree
Categories : Beans & Legumes Side Dishes
-------- ------------ --------------------------------
1 garlic clove
1 small onion -- chopped
1 habanero -- chopped
--or jalapeno chili pepper
1 cup black beans
--canned or cooked
1 cup chicken stock
salt -- to taste
black pepper -- to taste
1. Saute garlic, onion and chili pepper until soft. Add beans and stock. Cook 15
minutes.
2. In blender, process mixture until smooth. Season with sat and pepper to taste.
Makes 4 servings. Preparation time: About 10 minutes. Cooking time: 20 minutes.
- - - - - - - - - - - - - - - - - -
Black Bean Salad
Categories : Beans & Legumes Salads
Tex-Mex
-------- ------------ --------------------------------
Chili Dressing
1 cup frozen whole kernel corn
thawed

1 cup diced jicama
3/4 cup chopped seeded tomato
-- (about 1 medium)
2 green onions (with tops) -- sliced
2 cans black beans -- (15 ounces each)
rinsed and drained
CHILI DRESSING
1/4 cup red wine vinegar
1/2 teaspoon chili powder
1 small clov garlic -- crushed
Toss all ingredients in large glass or plastic bowl. Cover and refrigerate
at least 2 hours, stirring occasionally. 4 SERVINGS (ABOUT 1 CUP EACH).
CHILI DRESSING
Mix all ingredients.
- - - - - - - - - - - - - - - - - -
Black Bean Salad With Smoked Mozzarella
Categories : Salads Beans & Legumes
-------- ------------ --------------------------------
4 corn tortillas
--6 inches diameter
--each cut into 6 wedges
1/3 cup reduced-sodium chicken broth -- defatted
--or reduced-sodium vegetable broth
3 tablespoons fresh lemon iuice
1 tablespoon tomato paste
3/4 teaspoons dried tarragon
1/2 teaspoon salt
1/4 teaspoon hot-pepper sauce
16 ounces black beans -- rinsed and drained
6 green onions -- thinly sliced
1 1/2 cup cherry tomatoes
3 ounces smoked mozzarella -- diced
1 large onion -- diced
1 tablespoon canadian bacon -- cooked and diced
1. Preheat the oven to 400 F. Place the tortilla wedges on a baking sheet and bake�
for 5 minutes, or until lightly crisp. Set aside.

2. Meanwhile, in a large bowl, whisk together broth, lemon juice, tomato paste,
tarragon, salt and pepper sauce. Add black beans, green onions, tomatoes, parsley
and mozzarella and toss to combine.
3. In large skillet, combine onion, garlic, 1/3 cup of water and bacon and cook
over medium heat, stirring occasionally, until the onion is softened and liquid
has evaporated, about 5 minutes. Add onion mixture to black bean mixture and toss
to combine.
4. Spoon mixture onto a serving platter, place tortilla wedges around the salad
and serve.
Note: The black bean misture can be tossed together 1 day ahead and refrigerated.
Try using other cheeses in this salad, such as feta or goat cheese.
Per serving: About 302 cal, 12g pro, 44g car, 7g fat, 21 % cal from fat, 20 mg
chol, 964mg sod, 13 g fiber.
- - - - - - - - - - - - - - - - - -
Black-Bean-And Corn Chili With Polenta
Categories : Beans & Legumes Chili
Main Dishes Vegetarian
-------- ------------ --------------------------------
polenta
1 medium onion -- chopped
--1/2 cup
3 fresh jalapeno peppers -- seeded and chopped
--or 1/4 cup chopped canned
--jalapeno peppers
1 tablespoon cooking oil
1 teaspoon dried oregano -- crushed
14 1/2 ounces mexican-style stewed tomatoes
8 ounces reduced-sodium tomato sauce
1/2 cup beer
1 cup frozen whole kernel corn
1/8 teaspoon pepper
2 tablespoons freshly shredded parmesan cheese
Prepare Polenta. Cool 1 hour. Cover and chill several hours or overnight till
firm.

For chili, cook onion, garlic, and fresh jalapeno, if using, in hot oil in a large
skillet over medium-high heat till tender but not brown. Stir in oregano and
cumin; cook 1 minute more. Drain stewed tomatoes, reserving juice; set tomatoes
aside. Add reserved tomato juice, tomato sauce, and beer to onion mixture; bring
to boiling. Reduce heat; simmer, uncovered, for 5 minutes.
Coarsely chop stewed tomatoes. Add tomatoes, black beans, corn, canned jalapenos,
if using, and pepper to onion mixture. Simmer, uncovered, 15 to 20 minutes more or
till most of liquid is absorbed (mixture should be thick).
Meanwhile, remove Polenta from pan. Cut into squares; cut each square in half
diagonally. Place on a greased baking sheet. Bake, covered, in a 400 F oven for 10�
to 12 minutes or till heated through.
To serve, place two Polenta triangles on each of four serving plates. Spoon chili
over top. Top with Parmesan cheese.
Makes 4 servings.
Polenta: Bring 2 1/4 cups water to boiling in a saucepan. Combine 3/4 cup yellow
cornmeal, 3/4 cup cold water, and 1/4 teaspoon salt in a small bowl. Slowly add
the cornmeal mixture to the boiling water, stirring constantly. Cook and stir till
mixture returns to boiling. Reduce heat to very low. Cover and simmer 15 minutes,
stirring occasionally. Pour hot mixture into a greased 8x8x2-inch baking pan.
Nutrition facts per serving: 326 cal,. 5 g total fat (1 g sat. fat), 2 mg
Value: 16% vitamin. A, 100% vitamin. C. 10% calcium, 25% iron.
- - - - - - - - - - - - - - - - - -
Black-Eyed Peas And Mushroom Salad
-------- ------------ --------------------------------
1/3 cup fresh lemon juice
1/3 cup reduced-sodium vegetable broth
1 1/4 teaspoon salt -- divided
3/4 teaspoons freshly ground black pepper
1/2 teaspoon hot pepper sauce
1/2 pound button mushrooms -- thickly sliced
1/4 pound shiitake mushrooms -- trimmed

--thinly sliced
1 cup long-grain rice
10 ounces frozen black-eyed peas
10 ounces frozen green peas
8 large lettuce leaves
1. In medium bowl, combine lemon juice, broth, vinegar, oil, 1/4 teaspoon of the
salt, black pepper and hot pepper sauce. Add the button and shiitake mushrooms,
tossing to coat.
2. In a medium saucepan, bring 4 cups of water to a boil. Add rice and 1/4
teaspoon of the salt, reduce to a simmer, cover and cook 5 minutes. Add black-eyed
peas, cover and simmer about 15 minutes, until rice and black-eyed peas are
tender. Add green peas and cook until just heated through, about 30 seconds. (If
any liquid remains, drain.)
3. Add rice mixture to the bowl with the mushrooms. Stir in green onions and the
remaining 3/4 teaspoon salt. Serve at room temperature or chill for up to 8 hours.
To serve, place 2 lettuce leaves on each of four plates and top with the salad
mixture.
- - - - - - - - - - - - - - - - - -
Black-Eyed Peas With Greens & Smoked Tofu
Categories : Vegetarian Main Dishes
Beans & Legumes
-------- ------------ --------------------------------
1 large onion -- sliced
16 ounces frozen black-eyed peas
16 ounces frozen chopped mustard greens
--or spinach
8 ounces baked seasoned and smoked tofu
--cut into 1/2-lnch dice
4 cups water
2 teaspoons hot pepper sauce
1 teaspoon salt

1. In a 3-quart saucepan, heat oil over medium heat. Add onion and cook, stirring
occasionally, until well browned, about 10 minutes. 2. Stir in peas, greens, tofu,
water, hot sauce, salt and pepper; bring to a boil over high heat. Reduce heat to
low, cover and cook until greens and peas are tender, about 25 minutes. Adjust
seasoning with salt, pepper and hot sauce, if desired. Serve immediately.
MAKES 8 CUPS, FOR 6 SERVINGS.
- - - - - - - - - - - - - - - - - -
Blackberry-Peach Crisp
-------- ------------ --------------------------------
2 cups blackberries*
3 cups sliced peaches or nectarines
-- (about 3 medium)
1/2 cup whole wheat flour
1/2 cup regular oats
1/4 cup margarine
*Substitute
blackberries -- thawed, and
1 package frozen sliced -- (16 ounces)
peaches -- thawed.
Heat oven to 375 degrees. Place blackberries in large bowl. Sprinkle with
cornstarch. Toss until blackberries are coated. Carefully stir in peaches.
Place fruit in ungreased square baking dish, 8 X 8 X 2 inches. Mix
remaining ingredients. Sprinkle over fruit. Bake about 30 minutes or until
topping is golden brown and fruit is tender. 8 SERVINGS.

- - - - - - - - - - - - - - - - - -
NOTES : easy
Blue Cheese Dressing
Categories : Salad Dressings
-------- ------------ --------------------------------
1/2 cup plain fat-free yogurt
--or light dairy sour cream
1/4 cup low-fat cottage cheese
1/4 cup fat-free mayonnaise
--or salad dressing
1/2 cup crumbled blue cheese
--2 ounces--
1 tablespoon skim milk -- optional , (up to
-- 3)
Combine yogurt or sour cream, cottage cheese, mayonnaise or salad dressing, and
1/4 cup of the crumbled blue cheese in a blender container or food processor bowl.
Cover and blend or process till smooth. Pour dressing into a bowl. Using a spoon,
stir in remaining blue cheese (do not blend or process). Cover and store in the
refrigerator for up to 1 week. If necessary before serving, stir in enough milk to
make dressing of desired consistency. Makes 20 (1-tablespoon) servings.
Food exchanges: none.
- - - - - - - - - - - - - - - - - -
Blue Cheese Dressing (2)
-------- ------------ --------------------------------
1/4 cup crumbled blue cheese

--1 ounce
2 tablespoons reduced-fat sour cream
2 tablespoons reduced-fat mayonnaise
1/4 cup buttermilk
1 tablespoon white-wine vinegar
1 tablespoon chopped fresh parsley
1 tablespoon chopped scallions
In a small bowl, whisk blue cheese, sour cream and mayonnaise. Stir in buttermilk,
vinegar, parsley and scallions. Season with salt and pepper. (The dressing will
keep, revered, in the refrigerator for up to 3 days.)
15 calories per tablespoon; 1 gram protein; 1.4 grams fat (0.8 gram saturated
fat); 1 gram carbohydrate; 75 mg sodium; 3 mg cholesterol; 0 grams fiber.
- - - - - - - - - - - - - - - - - -
Blueberry Cobbler
-------- ------------ --------------------------------
1/2 cup sugar
1 cup orange juice
3 1/2 cups fresh or frozen blueberries
1/3 cup skim milk
3 tablespoons margarine -- melted
--containing at least 60
--percent vegetable oil
2 teaspoons sugar
For filling, combine 1/2 cup sugar and cornstarch in a medium saucepan. Stir in
orange juice, then add blueberries. Cook and stir till mixture is thickened and
bubbly. Keep filling hot.
For topping, combine flours and baking powder in a medium mixing bowl. Add milk
and margarine; stir just till moistened. Pat dough on a lightly floured surface
into a 7-inch-diameter circle; cut into eight wedges.

Pour hot filling into a 2-quart square baking dish or round casserole. Immediately
top with biscuit wedges. Stir together 2 teaspoons sugar and the cinnamon;
sprinkle over biscuit wedges. Bake in a 425 F oven for 20 to 25 minutes or till a�
wooden toothpick inserted into biscuit wedges comes out clean. Serve warm.
Makes 8 servings.
Foot exchanges: 1 fruit, 2 bread, 1 fat.
- - - - - - - - - - - - - - - - - -
Blueberry-Almond Pancake Mix
Categories : Breakfast Mixes
Quick Breads
-------- ------------ --------------------------------
1/2 cup yellow cornmeal
--preferably stone-ground
3 tablespoons powdered buttermilk
2 tablespoons powdered egg whites
1 1/2 tablespoons granulated sugar
1 1/2 teaspoons baking powder
1/2 teaspoon salt
1/3 cup finely chopped almonds
--plus more for greasing skillet
maple syrup -- optional
1 3/4 cups water
AT HOME:
1. In an airtight plastic bag, combine flour, cornmeal, powdered buttermilk,
powdered egg whites, sugar, baking powder, baking soda, cinnamon, salt,
blueberries and almonds. Rub in 1 tablespoon oil. Seal bag.
2. Pour additional oil and syrup, if using, into small plastic bottles. Pack

bottles and a paper towel for greasing skillet in a small airtight plastic bag.
AT CAMP:
1. Pour water directly into bag of pancake mix and mix well. Let stand for 15
minutes.
2. Oil a nonstick skillet and heat over medium heat. Working in batches, spoon in
about 3 tablespoons of batter for each pancake. Cook until pancakes
- - - - - - - - - - - - - - - - - -
Blueberry-Almond Pancake Mix2
Quick Breads
-------- ------------ --------------------------------
1/2 teaspoon salt
1 3/4 cups water
AT HOME:
AT CAMP:

minutes.
- - - - - - - - - - - - - - - - - -
Blueberry-Almond Pancake Mix3
Quick Breads
-------- ------------ --------------------------------
1/2 teaspoon salt
1 3/4 cups water
AT HOME:
AT CAMP:
minutes.

- - - - - - - - - - - - - - - - - -
Blueberry-Lime Torte
-------- ------------ --------------------------------
Meringue Shell
2 egg whites
1 egg
1/2 cup sugar
2/3 cup water
1/3 cup lime juice
1 envelope unflavored gelatin
1 tablespoon grated lime peel
4 egg whites
1/2 teaspoon cream of tartar
1/2 cup sugar
1 1/2 cups blueberries
MERINGUE SHELL
3 egg whites
3/4 cup sugar
Bake Meringue Shell; cool completely. Beat 2 egg whites and the egg in
medium bowl until foamy. Mix 1/2 cup sugar, the water, lime juice and
gelatin in 2-quart nonstick saucepan. Heat to boiling over medium heat,
stirring constantly. Gradually stir at least half of the hot mixture into
egg mixture. Stir into hot mixture in saucepan. Heat to boiling; remove
from heat. Stir in lime peel. Place pan in bowl of ice and water, or
refrigerate about 15 minutes, stirring occasionally, until mixture mounds
when dropped from spoon.
Beat 4 egg whites and the cream of tartar in large bowl until foamy. Beat
in 1/2 cup sugar, 1 tablespoon at a time. Continue beating until stiff and
glossy. Do not underbeat. Fold in lime mixture. Place blueberries in
shell. Spoon lime mixture over blueberries. Refrigerate about 3 hours or
until set. Garnish with lime twist and blueberries if desired. 8 SERVINGS.
MERINGUE SHELL
Heat oven to 275 degrees. Line cookie sheet with cooking parchment paper
or aluminum foil. Beat egg whites and cream of tartar in medium bowl until
foamy. Beat in sugar, 1 tablespoon at a time. Continue beating until
stiff and glossy. Do not underbeat. Shape meringue on cookie sheet into
9-inch circle with back of spoon, building up side. Bake 1 hour. Turn off
oven. Leave meringue in oven with door closed 1-1/2 hours. Finish cooling

meringue at room temperature.
- - - - - - - - - - - - - - - - - -
NOTES : difficult
Bourbon-Oatmeal Pie
Categories : Pies
-------- ------------ --------------------------------
Pastry
1 cup sugar
1 cup dark corn syrup
1/4 cup margarine -- melted
2 tablespoons bourbon
1 teaspoon vanilla
1 whole egg plus
3 egg whites
1 cup regular oats
PASTRY
1 1/3 cups all-purpose flour
1/4 teaspoon salt
1/2 cup firm margarine
4 to
5 tablespoons cold water
Heat oven to 350 degrees. Prepare Pastry. Beat remaining ingredients
except oats. Stir in oats. Pour oatmeal mixture into pastry-lined pie
plate. Bake 45 to 50 minutes or until center is set. 8 SERVINGS.
PASTRY
Mix flour and salt. Cut margarine with pastry blender until particles are
size of small peas. Sprinkle in water, 1 tablespoon at a time, tossing
with fork until all flour is moistened and pastry almost cleans side of
bowl. Gather pastry into a ball. Shape into flattened round on lightly
floured cloth-covered surface.
Roll pastry 2 inches larger than inverted pie plate, 9 X 1-1/4 inches,
with floured cloth-covered rolling pin. Fold pastry into fourths; place
in plate with point in center. Unfold and ease into plate. Trim
overhanging edge of pastry 1 inch from edge of plate. Fold and roll pastry
under, even with plate; flute.

- - - - - - - - - - - - - - - - - -
Bourbon-Pecan Roast Chicken
-------- ------------ --------------------------------
1 whole chicken
--about 3 pounds
1/2 lemon
salt and freshly ground pepper -- to taste
3 tablespoons fresh tarragon -- chopped
--or 1 tablespoon dried tarragon
1 tablespoon fresh rosemary -- chopped
--or 1 tablespoon dried rosemary
4 whole garlic cloves -- peeled
3 small onions -- peeled
1/4 cup broken pecans
1/2 cup bourbon -- divided
1. Preheat oven to 400 F. Wash the inside cavity and outside of the chicken and�
pat dry. Rub the cavity with the cut side of half a lemon and sprinkle it with
salt and pepper. Fill cavity with the tarragon, rosemary, garlic cloves, onions
and paprika. Truss and tie chicken. Pull up skin from breast, press pecan bits
into meat; pull skin back into place.
2. Pour 1/4 cup of the bourbon over chicken and place it on its side in the oven.
Roast for 20 minutes, turn to other side, add remaining bourbon, baste and roast
another 20 minutes. Turn again, baste and roast a final 20 minutes. Chicken is
done when thigh is pierced and juices run clear.
Per Serving: About 260 cal, 23 g pro, 8 g car, 9 g fat, 41% cal from fat, 59 mg
- - - - - - - - - - - - - - - - - -
Braised Cabbage With Cranberry Beans & Rice
Categories : Side Dishes Beans & Legumes

-------- ------------ --------------------------------
1/2 cup chopped onions
1/2 head large green cabbage -- thinly shredded
--8 to 9 cups
28 ounces defatted reduced-sodium beef broth
--chicken or vegetable broth
--3 1/2 cups
1 pinch salt
2 cups cooked cranberry beans
--roman or red kidney beans
1 cup medium-grain rice
--preferably arborio
1. In a large saucepan, heat oil over low heat. Add onions and cook, stirring
occasionally, until they are tender and translucent, about 5 minutes. (If the
onions begin to stick, add 1 to 2 tablespoons of water.)
2. Stir in shredded cabbage, 1 cup of the broth and a pinch of salt. Cover the
saucepan and cook over medium-low heat for 20 minutes.
3. Stir in beans and the remaining 2 1/2 cups broth; bring to a simmer. Add rice
and salt to taste. Reduce the heat to low, cover and cook until the rice is tender
and most of the broth has been absorbed, 15 to 20 minutes. (Add a little more
water or broth if needed.) Sprinkle with pepper before serving.
395 calories per serving: 16 grams protein. 6 grams fat(1.1 grams saturated fat),
- - - - - - - - - - - - - - - - - -
Braised Green Beans & Bacon
-------- ------------ --------------------------------
6 slices bacon
2 large onions -- finely chopped

4 pounds green beans -- trimmed
29 ounces reduced-sodium chicken broth -- defatted
1 tablespoon red-wine vinegar
1. In a skillet over low heat, cook bacon until crisp, about 8 minutes. Transfer
to a paper towel. Crumble and set aside.
2. In a Dutch oven, heat oil over low heat. Add onions and cook, stirring, until
golden, 10 to 20 minutes. Add garlic and cook until fragrant, 1 minute more.
3. Add green beans, chicken broth and reserved bacon. Bring to a simmer, reduce
heat to low and cook, partially covered, until beans are tender, 30 to 40 minutes.
4. Remove from heat and stir in vinegar. Season with salt and pepper. (The beans
will keep, covered, in the refrigerator for up to 2 days. Reheat before serving.)
- - - - - - - - - - - - - - - - - -
Braised Squash With Peppers & Hominy
-------- ------------ --------------------------------
1 tablespoon sunflower oil
--or other vegetable oil
2 onions -- chopped
1 butternut squash -- peeled and seeded
--cut into 1 1/4-inch chunks
--2 1/2 pounds
1 red bell pepper -- cored
--cut into large dice
2 teaspoons sweet paprika
1/4 teaspoon carawayseeds
1 1/2 teaspoons all-purpose flour
1 teaspoon salt

1 pinch cayenne pepper
15 ounces hominy -- drained and rinsed
2 1/2 cups water -- up to 3
--or cilantro
2 tablespoons tomato paste
6 lime wedges
1. In a large deep skillet, heat oil over high heat. Add onions, squash, bell
pepper, paprika, cumin and caraway seeds. Cook, stirring, until onions and squash
are browned in places, about 10 minutes. Add flour, 1 teaspoon salt, 1/4 teaspoon
black pepper and cayenne; cook, stirring, for 1 minute more.
2. Stir in hominy, 2 1/2 cups water, 3 tablespoons parsley (or cilantro) and
tomato paste. Bring to a boil, reduce heat to low and simmer, covered, until
squash is tender, 25 to 30 minutes. (Add remaining 1/2 cup water if vegetables
look dry.) Adjust seasoning with salt and pepper. Garnish with remaining 1
tablespoon parsley (or cilantro). Serve with lime wedges.
MAKES 8 CUPS FOR 6 SERVINGS.
- - - - - - - - - - - - - - - - - -
Braised Whole Red Snapper With Hot & Sour Sauce
-------- ------------ --------------------------------
3/4 cups fish broth
--or water
6 dried shiitake mushrooms
1 whole red snapper -- gutted
--gilled and scaled
--about 2-21/2 pounds
2 tablespoons peanut oil
1/3 cup flour for dredging
salt -- to taste
--or 1 teaspoon ground ginger
2 teaspoons minced garlic
1/4 teaspoon ground red pepper -- (up to 1/2)

--cayenne
2 tablespoons sherry or white wine
1/4 cup rice vinegar -- plus 1 tablespoon
--or white-wine vinegar
1 teaspoon sesame oil
2 tablespoons minced scallions -- for garnish
1. In a saucepan, heat broth or water until hot. Remove from the heat, add
mushrooms and let soak for 15 minutes. Remove the mushrooms from the broth; pull
off and discard any tough stems. Slice the caps thinly. Line a strainer with paper
towels and set it over a bowl: pour the broth through the strainer to remove any
fine grit. Set the mushrooms and broth aside.
2. With kitchen shears, snip the fins off the fish. Check to make sure that the
fish will fit in your largest nonstick skillet. If it does not, cut off the head
and tail with a large knife. Rinse the fish and blot it dry with paper towels. On
each side of the fish, cut 2 or 3 vertical gashes through the flesh down to the
center bone.
3, Preheat the skillet over medium-high heat until very hot. Add oil; when a pinch
of flour sizzles in it, dredge the fish in flour. Shake off the excess and gently
place the fish in the pan. Cook until golden brown on the underside, 3 to 5
minutes. Carefully turn the fish over and cook until browned on the second side, 3
to 5 minutes longer. Remove the fish to a plate.
4. Return the pan to the stove over medium-high heat. Add onions, sprinkle with
salt and cook, stirring, for 2 or 3 minutes. Add ginger, garlic and ground red
pepper and cook, stirring, until the onions are soft and brown, about 3 more
minutes. Add the reserved mushrooms, then stir in sherry or wine. Add 1/4 cup of
the vinegar, soy sauce and the reserved mushroom liquid. Bring to a boil and cook
for 1 minute.
5. Reduce the heat to low and return the fish to the pan. Cover and braise for 15
to 20 minutes. Check for doneness by peering into one of the slits; if the meat at
the bone is opaque, the fish is done.
6. Transfer the fish to a platter. If the braising liquid is very thin, raise the
heat to high and boil until slightly thickened. Stir in sesame oil and the
remaining 1 tablespoon vinegar. Spoon the sauce and onions over and around the
fish. Sprinkle with scallions. To serve, use a spoon to lift the flesh from the
bone.
Makes 4 servings.
325 calories per serving: 37 grams protein. 11 grams fat (1.9 grams saturated
fat). 81 grams carbohydrate; 380 mg sodium; 64 mg cholesterol; 1 gram fiber.
- - - - - - - - - - - - - - - - - -

Braised Whole Red Snapper With Hot & Sour Sauce2
-------- ------------ --------------------------------
3/4 cups fish broth
--or water
6 dried shiitake mushrooms
1 whole red snapper -- gutted
--gilled and scaled
--about 2-21/2 pounds
2 tablespoons peanut oil
1/3 cup flour for dredging
salt -- to taste
--or 1 teaspoon ground ginger
1/4 teaspoon ground red pepper -- (up to 1/2)
--cayenne
2 tablespoons sherry or white wine
1/4 cup rice vinegar -- plus 1 tablespoon
--or white-wine vinegar
2 tablespoons minced scallions -- for garnish
1. In a saucepan, heat broth or water until hot. Remove from the heat, add
mushrooms and let soak for 15 minutes. Remove the mushrooms from the broth; pull
off and discard any tough stems. Slice the caps thinly. Line a strainer with paper
towels and set it over a bowl: pour the broth through the strainer to remove any
fine grit. Set the mushrooms and broth aside.
2. With kitchen shears, snip the fins off the fish. Check to make sure that the
fish will fit in your largest nonstick skillet. If it does not, cut off the head
and tail with a large knife. Rinse the fish and blot it dry with paper towels. On
each side of the fish, cut 2 or 3 vertical gashes through the flesh down to the
center bone.
3, Preheat the skillet over medium-high heat until very hot. Add oil; when a pinch
of flour sizzles in it, dredge the fish in flour. Shake off the excess and gently
place the fish in the pan. Cook until golden brown on the underside, 3 to 5
minutes. Carefully turn the fish over and cook until browned on the second side, 3
to 5 minutes longer. Remove the fish to a plate.
4. Return the pan to the stove over medium-high heat. Add onions, sprinkle with
salt and cook, stirring, for 2 or 3 minutes. Add ginger, garlic and ground red
pepper and cook, stirring, until the onions are soft and brown, about 3 more
minutes. Add the reserved mushrooms, then stir in sherry or wine. Add 1/4 cup of
the vinegar, soy sauce and the reserved mushroom liquid. Bring to a boil and cook
for 1 minute.
5. Reduce the heat to low and return the fish to the pan. Cover and braise for 15

to 20 minutes. Check for doneness by peering into one of the slits; if the meat at
the bone is opaque, the fish is done.
6. Transfer the fish to a platter. If the braising liquid is very thin, raise the
heat to high and boil until slightly thickened. Stir in sesame oil and the
remaining 1 tablespoon vinegar. Spoon the sauce and onions over and around the
fish. Sprinkle with scallions. To serve, use a spoon to lift the flesh from the
bone.
Makes 4 servings.
325 calories per serving: 37 grams protein. 11 grams fat (1.9 grams saturated
fat). 81 grams carbohydrate; 380 mg sodium; 64 mg cholesterol; 1 gram fiber.
- - - - - - - - - - - - - - - - - -
Breakfast Bracer
-------- ------------ --------------------------------
1/2 cup prune juice
1/2 cup buttermilk or yogurt
1/2 cup canned crushed pineapple
--in its own juice
--or 1 small apple -- peeled
--cored and cubed
--or 1 smell orange -- peeled
--seeded and cubed
1 tablespoon wheat germ
2 teaspoons honey
5 ice cubes -- crushed
In blender container, combine all ingredients except ice cubes. Blend until
smooth. Add ice cubes. Blend until smooth. Serve in chilled glasses.
- - - - - - - - - - - - - - - - - -

Breakfast Burrito Wraps
Recipe By : Second Nature Egg Substitute Ad
Categories : Breakfast Cheese
Eggs
-------- ------------ --------------------------------
8 slices turkey bacon
1 medium red pepper -- chopped
2 cups egg substitute
8 flour tortillas
--heated per package directions
1 cup reduced-fat Monterey Jack Cheese
--Toppings-- -- optional
Fat-free sour cream
salsa
shredded lettuce
diced tomato
Cook bacon in large non-stick frying pan; drain and crumble. In same pan, cook
onion and pepper until tender, about 5 minutes. Remove and set aside. Cook eggs
over medium heat without stirring until eggs begin to set. Continue to stir
gently and allow to set until cooked. Add bacon and vegetables to eggs. Spoon
mixture onto tortillas; top with cheese. Fold or roll tortillas. Serve with
toppings, if desired.
Makes 8 servings.
Nutritional Information Per Serving: Calories 184; fat 6g; protein 17g;
carbohydrates 18g; cholesterol 15mg; sodium 527mg.
Typed by Gail Shermeyer <4paws@netrax.net>.
- - - - - - - - - - - - - - - - - -
Broccoli-Lasagne Roll-ups
Categories : Italian Pastanoodle
Light Meals Main Dishes
Cheese
-------- ------------ --------------------------------
4 uncooked lasagne noodles

1 jar spaghetti sauce -- (16 ounces)
1 cup part-skim ricotta cheese
1 cup shredded part-skim mozzarella
cheese (4 ounces)
1/4 cup grated Parmesan cheese
1/2 teaspoon salt
1/8 teaspoon pepper
1/8 teaspoon red pepper sauce
1 package frozen chopped -- (10 ounces)
broccoli -- thawed and drained
Heat oven to 350 degrees. Cook noodles as directed on package; drain.
Cover noodles with cold water. Pour 1 cup of the spaghetti sauce into
ungreased square baking dish, 8 X 8 X 2 inches. Mix remaining ingredients.
Drain noodles. Spread about 3/4 cup of the cheese mixture to edges of each
noodle. Roll up noodles. Place seam sides down on spaghetti sauce. Pour
remaining spaghetti sauce over roll-ups. Cover and bake about 35 minutes
or until sauce is hot and bubbly. 4 SERVINGS.
MICROWAVE DIRECTIONS: Prepare as directed above--except use square
microwavable dish, 8 X 8 X 2 inches. Cover tightly and microwave on high
10 to 12 minutes, rotating dish 1/2 turn every 4 minutes, until hot and
bubbly.
- - - - - - - - - - - - - - - - - -
Broccoli-Lasagne Roll-ups2
Cheese
-------- ------------ --------------------------------
4 uncooked lasagne noodles
1 jar spaghetti sauce -- (16 ounces)
1 cup shredded part-skim mozzarella
cheese (4 ounces)
1/2 teaspoon salt
1/8 teaspoon pepper
broccoli -- thawed and drained
Heat oven to 350 degrees. Cook noodles as directed on package; drain.

Cover noodles with cold water. Pour 1 cup of the spaghetti sauce into
ungreased square baking dish, 8 X 8 X 2 inches. Mix remaining ingredients.
Drain noodles. Spread about 3/4 cup of the cheese mixture to edges of each
noodle. Roll up noodles. Place seam sides down on spaghetti sauce. Pour
remaining spaghetti sauce over roll-ups. Cover and bake about 35 minutes
or until sauce is hot and bubbly. 4 SERVINGS.
MICROWAVE DIRECTIONS: Prepare as directed above--except use square
microwavable dish, 8 X 8 X 2 inches. Cover tightly and microwave on high
10 to 12 minutes, rotating dish 1/2 turn every 4 minutes, until hot and
bubbly.
- - - - - - - - - - - - - - - - - -
Broiled Caribbean Swordfish
-------- ------------ --------------------------------
Papaya Salsa
4 swordfish or shark steaks -- 1-inch
1 thick -- (about 1-1/2 pounds)
1/4 cup lime juice
1/4 cup grapefruit juice
1 tablespoon grated lime peel
1/2 teaspoon salt
PAPAYA SALSA
2 to
3 tablespoons grapefruit juice
1 tablespoon finely chopped green
onion (with top)
1 tablespoon chopped cilantro
1/8 teaspoon salt
1 large papaya -- peeled, seeded and
chopped (about 2 cups)
Prepare Papaya Salsa; cover and refrigerate. Place fish steaks in
ungreased square dish, 8 X 8 X 2 inches. Mix remaining ingredients; pour
over fish. Cover and refrigerate 2 hours.
Set oven control to broil. Spray broiler pan rack with nonstick cooking
spray. Remove fish from marinade; reserve marinade. Place fish on rack in
broiler pan. Broil with tops about 4 inches from heat about 16 minutes,
turning and brushing with marinade after 8 minutes, until fish flakes
easily with fork. Serve with salsa. 4 SERVINGS (WITH ABOUT 1/2 CUP SALSA
EACH).
MICROWAVE DIRECTIONS: Marinate fish steaks as directed. Remove fish from

marinade. Arrange fish, thickest parts to outside edges, in rectangular
microwavable dish, 12 X 7-1/2 X 2 inches. Cover tightly and microwave on
high 11 to 13 minutes, rotating dish 1/2 turn after 6 minutes, until fish
flakes easily with fork. Let stand covered 3 minutes. Serve with salsa.
PAPAYA SALSA
Mix all ingredients. Cover and refrigerate.
- - - - - - - - - - - - - - - - - -
Brunch Eggs on English Muffins
-------- ------------ --------------------------------
Herbed Cheese Sauce
2 English muffins -- split
4 thin slices fully cooked Canadian-
style bacon (about 2 ounces)
2 cups Egg Substitute or cholesterol-
free egg product
HERBED CHEESE SAUCE
1 teaspoon margarine
2 teaspoons all-purpose flour
1/2 cup skim milk
-- (1 ounce)
2 teaspoons grated Parmesan cheese
1/2 teaspoon chopped fresh or
1 Dash ground red pepper (Cayenne)
Prepare Herbed Cheese Sauce; keep warm. Toast English muffins. Cook bacon
in 10-inch nonstick skillet over medium heat until brown on both sides.
Spray another 10-inch nonstick skillet with nonstick cooking spray. Heat
over medium heat just until drop of water skitters when sprinkled in
skillet. Pour Egg Substitute into skillet. As mixture begins to set at
bottom and side, gently lift cooked portions with spatula so that thin,
uncooked portion can flow to bottom. Avoid constant stirring. Cook 3 to 5
minutes or until thickened throughout but still moist.
Place 1 slice bacon on each muffin half. Top with eggs. Spoon about 2
tablespoons sauce over eggs. 4 SERVINGS (WITH ABOUT 1/2 CUP SCRAMBLED EGG
AND 2 TABLESPOONS SAUCE EACH).
MICROWAVE DIRECTIONS: Spray 1-1/2-quart microwavable casserole with
nonstick cooking spray. Add Egg Substitute. Microwave uncovered on high 5
to 6 minutes, stirring with fork every 2 minutes until thickened
throughout but still moist. Place bacon in single layer on 10-inch

microwavable plate. Cover loosely and microwave on high 1 minute to 1
minute 30 seconds, rotating plate 1/2 turn after 30 seconds, until done.
HERBED CHEESE SAUCE
Heat margarine in 1-quart nonstick saucepan over low heat until melted.
Stir in flour; remove from heat. Gradually stir in milk. Heat to boiling,
stirring constantly. Boil and stir 1 minute; remove from heat. Stir in
cheeses, basil and red pepper.
MICROWAVE DIRECTIONS: Place margarine in 2-cup microwavable measure.
Microwave uncovered on high 15 to 20 seconds or until melted. Stir in
flour. Stir in milk. Microwave uncovered 1 to 2 minutes, stirring every 30
seconds, until thickened. Stir in cheeses, basil and red pepper. Cover and
let stand while preparing eggs and bacon.
- - - - - - - - - - - - - - - - - -
NOTES : average
Buffalo-Style Chicken Salad
Categories : Chicken Salads
-------- ------------ --------------------------------
2/3 cups wheat germ
1 teaspoon chili powder
1 teaspoon paprika
1/4 teaspoon garlic powder
1/4 teaspoon cayenne pepper
1 egg white
4 skinless -- boneless
-- chicken-breast
-- halves
6 cups mixed salad greens
1 cup celery or carrot sticks
1/2 cup fat-free blue cheese salad dressing
1. Lightly spray rack of broiler pan with cooking spray.
2. In shallow dish, combine wheat germ, chili powder, paprika, garlic powder and
cayenne pepper. In separate dish, combine egg white and 2 tablespoons water; belt
until frothy. Dip chicken into egg-white mixture, coating chicken thoroughly
3. Place on prepared pan. Broil 3 minutes; turn and broil an additional 2 to 4
minutes, until juices run clear when pierced with fork.
4. Slice into strips and serve over mixed greens with celery or carrot sticks and

salad dressing.
- - - - - - - - - - - - - - - - - -
Butternut Squash Gratin
-------- ------------ --------------------------------
3 cups torn day-old country-style bread
3/4 pound butternut squash
1 leek -- washed
--cut in 2-inch lengths
--and julienned
1 large clov garlic -- minced
2 teaspoons chopped fresh thyme
1/4 cup freshly grated parmesan cheese
3/4 teaspoon salt
1. Preheat oven to 350 F. Lightly oil a 2-quart shallow baking dish.�
2. In a large bowl, cover bread with hot water and let stand until softened, 3 to
5 minutes. Drain and set aside.
3. Peel, seed and coarsely grate squash.
4. In a large nonstick skillet, heat 1 tablespoon oil over medium heat. Add leek
and cook, stirring, until softened, 3 to 4 minutes. Add garlic, thyme and grated
squash; cook, stirring occasionally, for 3 minutes. Let cool slightly.
5. Transfer squash mixture to a large bowl. Add egg, ricotta, Parmesan, parsley,
salt, pepper and reserved bread; stir to combine.
6. Spread squash mixture evenly in prepared baking dish. Drizzle with remaining 1
tablespoon oil. Bake, uncovered, for 35 minutes, until slightly puffed and
beginning to brown at the edges.

MAKES 6 SERVINGS.
18 grams carbohydrate; 445 mg sodium: 50 mg cholesterol; 2 grams fiber.
- - - - - - - - - - - - - - - - - -
Butternut Squash Risotto
Categories : Rice & Grains Side Dishes
-------- ------------ --------------------------------
14 1/2 ounces reduced sodium chicken broth -- defatted
4 cups water
1 teaspoon salt
2 slices bacon -- diced
1 onion -- chopped
1 cup arborio rice
1 small butternut squash -- peeled and diced
--3 cups
1. In a medium saucepan, bring chicken broth, water and salt to a simmer. Reduce
heat and keep at a bare simmer. 2. Meanwhile, in a Dutch oven or large deep saut�
pan, cook bacon over low heat until crisp. Remove with a slotted spoon and set
aside on a paper towel. Discard rendered fat. Return pan to heat, add onion and
cook, stirring, until softened, about 5 minutes. Stir in rice and squash; cook for
1 minute more. 3. Ladle 1 cup simmering broth into rice mixture and cook,
stirring, until most of the liquid has been absorbed, about 1 minute. Continue
stirring and adding broth as it is absorbed, 1/2 cup at a time, until squash is
tender and mixture is creamy. (Adjust heat as necessary to prevent scorching yet
maintain a lively simmer.) Total cooking time will be 20 to 25 minutes. Remove
from heat. 4. Stir in 1/4 cup Parmesan, reserved bacon and pepper. Serve hot,
passing remaining 1/4 cup Parmesan separately. MAKES 6 CUPS, FOR 4 SERVINGS.
59 grams carbohydrate; 1.080 mg sodium; 15 mg cholesterol; 3 grams fiber.

- - - - - - - - - - - - - - - - - -
Butternut Squash Soup With Chestnut Croutons
Categories : Soups & Stews
-------- ------------ --------------------------------
1 small butternut squash -- peeled
--halved and seeded
--cut into 1 inch pieces
1 large cortland or rome beauty apple -- peeled
--cored and diced
4 cups chicken broth -- divided
2 springs fresh thyme
1 bay leaf
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 pound chestnuts
1/3 cup orange juice
1. In a soaked 3-quart clay pot or a Dutch oven, combine squash, onion, apple and
1 cup of the broth. Cover pot and place it in a cold oven. Set oven to 450 F; cook�
until the mixture is soft, about 30 minutes Add the remaining 3 cups broth, the
thyme, bay leaf and salt and pepper. Cover and cook 30 minutes longer.
2. Meanwhile, with a small knife, cut an X in the rounded side of each chestnut,
being sure to pierce the papery inner covering. In a large pot of boiling water,
cook the chestnuts until soft, about 20 minutes. Cool chestnuts just enough to be
able to handle them. Peel and break each one into 3 or 4 pieces.
3. Remove thyme and bay leaf from soup. In a blender, puree soup. Stir in orange
juice; adjust seasonings if necessary. Garnish with chestnuts.
Makes 6 servings. Preparation time: About 30 minutes. Cooking time: About 1 hour
and 20 minutes.
- - - - - - - - - - - - - - - - - -
Cabbage & Peach Slaw Dressing

Recipe By : Woman's Day, 6/24/97
-------- ------------ --------------------------------
2 tablespoons light mayonaise
1 tablespoon cider vinegar
2 teaspoons dijon mustad
1/4 teaspoon salt
1/8 teaspoon pepper
4 cups shredded green cabbage
1 large ripe peach -- diced
Whisk Dressing ingredients, in a serving bowl until blended. Stir in cabbage and
peach.
Serves 4.
Per serving: 63 calories, 1 g protein, 9 g carbohydrate, 3 g fat, 3 mg
cholesterol, 265 mg sodium. Exchanges: 1/3 fruit, 2/3 vegetable, 1/2 fat.
- - - - - - - - - - - - - - - - - -
Cafe Au Lait Cheesecake
-------- ------------ --------------------------------
3 tablespoons crunchy nugget cereal
--or wheat biscuit cereal
1 tablespoon walnuts
1 1/4 cup granulated sugar -- plus
1 tablespoon granulated sugar -- divided
2 1/2 tablespoons instant espresso coffee powder
2 1/2 tablespoons coffee liqueur
---such as kahlua
--or water
2 cups fat-free cottage cheese
12 ounces fat-free sour cream
--1 1/2 cups
--1 1/2 cups

2 large eggs
2 large egg whites
1 1/2 tablespoon unsweetened cocoa powder
1/4 teaspoon salt
1. Preheat oven to 300 F. Lightly coat a 9-inch springform pan with cooking spray.�
2. In food processor, combine cereal, walnuts and 1 tablespoon sugar; process to
make fine crumbs. Place crumb mixture in prepared pan; tilt and rotate pan to coat
bottom and sides with crumbs. Tap pan on counter to evenly distribute crumbs. Set
aside.
3. In small bowl, dissolve instant coffee powder in coffee liqueur or water; set
aside. Place cottage cheese in a double layer of cheesecloth and gather the
corners at the top; squeeze out as much liquid as possible. Place pressed cottage
cheese in food processor and process about 2 minutes, until very smooth. Add sour
cream, cream cheese, the remaining 1 1/4 cups sugar, flour eggs, egg whites,
cocoa, salt, cinnamon and the coffee liqueur mixture; process until smooth.
4. Transfer batter to prepared pan and bake about 1 hour, until firm around the
edge but still wobbly in the center. Turn off oven. Leave cheesecake in oven with
door closed for 30 minutes.
5. Remove from oven and let cool completely on a wire rack. Remove outer ring of
pan. Cover cheesecake with plastic wrap lightly sprayed with cooking spray.
Refrigerate for at least 4 hours, or up to 2 days.
Makes 16 servings. Preparation time: 30 minutes. Baking time: 1 hour 30 minutes.
Chilling time: 4 hours.
- - - - - - - - - - - - - - - - - -
California Chicken Sandwich
Categories : Chicken Sandwiches
-------- ------------ --------------------------------
1/4 cup lemon juice
1/4 cup frozen orange-juice concentrate -- thawed
2 tablespoons honey
1 tablespoon white-wine
worcestershire sauce

1 pound skinless boneless chicken-breast halves
1 loaf sourdough or french bread -- halved lengthwise
sliced tomatoes -- optional
alfalfa sprouts -- optional
lettuce leaves -- optional
2. In small bowl, combine lemon juice, orange-juice concentrate, honey and
Worcestershire sauce; mix well. Reserve 1/4 cup mixture.
3. In a 15- by l0-inch baking pan coated with cooking spray, arrange chicken. Bake
30 to 40 minutes, until chicken is tender, basting frequently with remaining lemon
juice mixture.
4. Brush cut sides of bread with the reserved 1/4 cup lemon juice mixture. Arrange
chicken on bread; cut bread into serving-size pieces. Serve with tomatoes, sprouts
and lettuce.
- - - - - - - - - - - - - - - - - -
California Succotash
-------- ------------ --------------------------------
32 ounces frozen pearl onions
4 red bell peppers -- cored and diced
4 cups corn kernels
--from 6-8 ears or frozen
6 small zucchini
--cut into 1/4-inch rounds
1. In a Dutch oven, heat oil over medium-high heat. Add onions and cook, stirring
occasionally, until golden, 15 to 20 minutes. (Add 1 or 2 tablespoons water if
needed to prevent scorching.)

2. Add chicken broth and bell peppers. Bring to a simmer and cook for 5 minutes.
Add corn and zucchini. Return to a simmer and cook, covered, until vegetables are
tender, 15 to 25 minutes. Stir in sour cream and season with salt and pepper. (The
succotash will keep, covered, in the refrigeratorfor up to 2 days. Reheat before
serving.)
MAKES ABOUT 12 CUPS, FOR 12 SERVINGS.
23 grams carbohydrate; 110 mg sodium; 3 mg cholesterol: 4 grams fiber.
- - - - - - - - - - - - - - - - - -
Candied Lemon Zest
Categories : Ingredients
-------- ------------ --------------------------------
1 lemon -- scrubbed
1/2 cup water
1. With a vegetable peeler, remove long strips of zest (without pith) from lemon:
cut into julienne. Place in a small saucepan and cover with cold water. Bring to a
simmer over medium heat. Cook for 7 minutes; drain.
2. Return strips to pan and add sugar and 1/2 cup water; return to a simmer. Cook
over low heat until zest is translucent and syrup is slightly thickened, 10 to 15
minutes. Transfer strips to wax paper with a slotted spoon; let cool. (The zest
will keep in an airtight container at room temperature for up to 2 days.)
MAKES ABOUT 1/3 CUP.
30 calories per tablespoon; 0 grams fat.
- - - - - - - - - - - - - - - - - -

Cannoli Snacks
Categories : Appetizers Snacks
-------- ------------ --------------------------------
8 ounces part-skim ricotta cheese
3 tablespoons confectioners' sugar
1 teaspoon grated orange peel
50 melba rounds or roasts
1/4 cup cinnamon or cocoa powder -- to taste
In small bowl, combine cheese, sugar and orange peel. Spread about 1 teaspoon of
mixture on each melba round. Sprinkle with cinnamon or cocoa.
- - - - - - - - - - - - - - - - - -
Caponata
Categories : Italian Brunches & Entertaining
Appetizers
-------- ------------ --------------------------------
1/2 cup chopped onion (about 1 medium)
7 cups chopped -- pared eggplant
-- (about 1-1/2 pounds)
3/4 cup chopped tomato (about 1 medium)
2 teaspoons dried basil
1/4 teaspoon salt
1/4 teaspoon pepper
Cook onion and garlic in oil in 10-inch nonstick skillet over medium heat
until onion is tender. Stir in eggplant and tomato. Cook uncovered 8 to 10
minutes, stirring frequently, until eggplant is very tender. Stir in

remaining ingredients. Cover and refrigerate about 2 hours or until cool.
ABOUT 3 CUPS DIP.
MICROWAVE DIRECTIONS: Place onion, garlic and oil in 3-quart microwavable
casserole. Cover tightly and microwave on high 2 minutes 30 seconds to 3
minutes 30 seconds or until onion is tender. Stir in eggplant and tomato.
Cover tightly and microwave 5 to 6 minutes, stirring after 3 minutes,
until eggplant is very tender. Stir in remaining ingredients.
- - - - - - - - - - - - - - - - - -
NOTES : easy
Capped Fig Cookies
Categories : Cookies
-------- ------------ --------------------------------
Fig Filling
1 cup packed brown sugar
1/4 cup buttermilk
2 egg whites
1 teaspoon vanilla
1/2 teaspoon salt
FIG FILLING
1 cup finely chopped dried figs
-- (about 8)
1/3 cup sugar
1/4 cup water
3 tablespoons chopped walnuts
Heat oven to 400 degrees. Prepare Fig Filling. Mix brown sugar, margarine,
buttermilk and egg whites in large bowl. Stir in remaining ingredients.
Drop dough by teaspoonfuls about 2 inches apart onto ungreased cookie
sheet. Top each with 1/2 teaspoon filling. Top filling with 1/2 teaspoon
dough. Bake 8 to 10 minutes or until almost no indentation remains when
touched (do not touch filling). Immediately remove from cookie sheet;
cool. Store tightly covered. ABOUT 3 DOZEN COOKIES.
FIG FILLING
Heat figs, sugar, water and lemon juice in 1-quart saucepan over medium
heat, stirring constantly, until mixture thickens and boils. Stir in
walnuts; cool.

- - - - - - - - - - - - - - - - - -
Caramel Apple Phyllo Tart
Categories : Pies
-------- ------------ --------------------------------
1 tablespoon low-calorie margarine
6 granny smith apples -- peeled
--cut into 16 wedges each
1/2 cup raisins
1/3 cup firmly packed brown sugar
butter-flavored nonstick cooking spray
6 sheet -- frozen phyllo
-- pastry, thawed
1 teaspoon confectioners' sugar
1/4 cup low-fat milk
12 small soft caramel candies
1. In large skillet, melt margarine over medium-high heat. Add apples and saute 15
minutes, until tender. Add raisins, brown sugar and cinnamon; stir well. Remove
from heat and let cool.
2. Preheat oven to 375 F. Coat an 11-inch tart pan with cooking spray. Gently�
press 1 sheet of phyllo into pan, allowing ends to extend over edges; lightly coat
phyllo with cooking spray. Place another sheet of phyllo across first in a
crisscross pattern; coat phyllo with cooking spray. Repeat procedure with
remaining 4 phyllo sheets. Fold in phyllo to fit pan and form a rim. Bake about 15
minutes, until golden. Cool on wire rack.
3. Sprinkle phyllo shell with confectioners' sugar. In small saucepan, combine
milk and caramels; cook over medium heat until caramel melts, stirring constantly.
Remove from heat. Spoon apple mixture into phyllo shell; drizzle caramel mixture
over apples.

- - - - - - - - - - - - - - - - - -
Caramel Oranges
-------- ------------ --------------------------------
1/2 cup sugar
1/4 cup hot orange-flavor tea
4 medium oranges -- peeled
--and sliced crosswise
orange peel curls -- optional
fresh mint sprigs -- optional
Heat sugar in a small, heavy saucepan over medium-high heat, without stirring,
just till it begins to melt. Reduce heat to medium-low; cook and stir about 4
minutes or till sugar is melted and turns a deep golden brown. Do not overcook.
Remove from heat.
Very slowly and carefully stir hot tea into the caramelized sugar. If necessary,
return to heat and cook till any hard sugar particles dissolve. Cool. Stir in
vanilla.
To serve, pour syrup into six shallow dessert dishes or plates. Arrange orange
slices in syrup. If desired, garnish each serving with an orange peel curl and a
mint sprig.
Makes 6 servings.
cholesterol, 1 mg sodium, 28 g carbohydrate, 2 g dietary fiber, 1 g pro. Daily
Food Exchanges: 1/2 fruit, 1 bread.
- - - - - - - - - - - - - - - - - -
Caramel S'mores

Categories : Desserts Candies
-------- ------------ --------------------------------
9 whole honey graham crackers
--or reduced-fat chocolate
1 milk chocolate candy bar
--1 1/2 ounces
12 large marshmallows
1/2 cup caramel sauce
--see recipe
1. Light a campfire and collect 6 thin green sticks, at least 2 feet long, to use
as skewers.
2. Break each graham cracker in half to make a total of 18 squares. Separate
chocolate bar into 12 rectangles.
3. Let each camper make his/her own s'more: Set 3 graham cracker squares on a
plate near the fire. Top 2 of the crackers with a piece of chocolate. Have caramel
sauce nearby. Skewer 2 marshmallows onto each stick. Toast marshmallows over hot
coals until golden brown on the outside and soft in the center. Set each toasted
marshmallow on a chocolate-topped graham cracker. Spoon a little caramel sauce
over each marshmallow. Stack one topped cracker on top of the other, then top
those with a third cracker. Eat immediately.
Makes 6 s'mores, for 6 servings.
- - - - - - - - - - - - - - - - - -
Caramel Sauce
-------- ------------ --------------------------------
1/4 cup chopped pecans or walnuts -- optional
1/3 cup water
1/3 cup double-strength brewed coffee
--or 2 teaspoons instant coffee -- dissolved in
1/3 cup hot water
1 tablespoon butter
1/4 cup evaporated skim milk

1/2 teaspoon pure vanilla extract
1. If using nuts, toast them in a small dry skillet over low heat, stirring
constantly, until fragrant, 2 to 3 minutes. Transfer to a small bowl and set
aside.
2. In a 2-quart heavy saucepan, combine sugar and water. Bring to a boil over
medium-high heat, stirring occasionally to dissolve sugar. Once it starts boiling,
cook without stirring until syrup turns amber, 5 to 10 minutes.
3. Remove from heat and carefully pour in coffee. (Stand back, as caramel may
sputter.) Let stand for 2 minutes. Return to low heat and whisk until caramel has
dissolved. Remove from heat.
4. Swirl butter into caramel mixture. Gradually whisk in milk. Stir in vanilla and
toasted nuts, if using. Let cool. (The sauce will keep, covered, in the
refrigerator for up to 1 week.)
Makes about 1 cup.
40 calories per tablespoon; 0 grams protein; 1 gram fat (0.4 gram saturated fat);
- - - - - - - - - - - - - - - - - -
Caramel Sauce2
-------- ------------ --------------------------------
1/4 cup chopped pecans or walnuts -- optional
1/3 cup water
1/3 cup double-strength brewed coffee
--or 2 teaspoons instant coffee -- dissolved in
1/3 cup hot water
1 tablespoon butter
1. If using nuts, toast them in a small dry skillet over low heat, stirring
constantly, until fragrant, 2 to 3 minutes. Transfer to a small bowl and set
aside.
2. In a 2-quart heavy saucepan, combine sugar and water. Bring to a boil over

3. Remove from heat and carefully pour in coffee. (Stand back, as caramel may
sputter.) Let stand for 2 minutes. Return to low heat and whisk until caramel has
dissolved. Remove from heat.
4. Swirl butter into caramel mixture. Gradually whisk in milk. Stir in vanilla and
toasted nuts, if using. Let cool. (The sauce will keep, covered, in the
refrigerator for up to 1 week.)
Makes about 1 cup.
40 calories per tablespoon; 0 grams protein; 1 gram fat (0.4 gram saturated fat);
- - - - - - - - - - - - - - - - - -
Caraway Biscuits
Categories : Savory Breads Quick Breads
-------- ------------ --------------------------------
4 teaspoons caraway seeds
1 teaspoon salt
1 1/2 cups buttermilk
3 tablespoons honey
1 tablespoon freshly grated orange zest
spray.
2. In a mixing bowl, whisk all-purpose and whole-wheat flours, caraway seeds,
baking soda and salt.
3. In a glass measuring cup, combine buttermilk, honey, oil and orange zest. Make
a well in the dry ingredients. Add wet ingredients and stir with a fork until just
combined. (Dough will be sticky.)
4. On a floured surface, knead dough 8 to 10 times. Gently pat into a 3/4-inch-
thick circle.
5. With a 3-inch cutter, cut out biscuits and place 1 inch apart on prepared

baking sheet. Press dough scraps together and repeat to make 12 biscuits. Dip a
sharp knife in flour and cut a crisscross on the top of each biscuit.
6. Bake biscuits for 15 to 20 minutes, or until lightly browned. Transfer to a
wire rack to cool for at least 10 minutes before serving. Leftover biscuits may be
split and toasted.
MAKES 1 DOZEN BISCUITS.
160 calories per biscuit; 5 grams protein; 3 grams fat (0.4 gram saturated fat);
- - - - - - - - - - - - - - - - - -
Caribbean Pepper Wine
-------- ------------ --------------------------------
1 teaspoon dried bird chilies
--about 20
3/4 cup medium-dry sherry -- up to 1
Drop chilies into a sterilized cruet. Using a funnel, pour in enough sherry to
fill the cruet. Seal and let stand at room temperature for 2 to 3 days to allow
flavors to develop. (The pepper wine will keep in the refrigerator indefinitely.
Top it off with additional sherry as needed)
Makes 3/4 to 1 cup.
22 calories per tablespoon; 0 grams protein; 0 grams fat; 1 gram carbohydrate; 0
mg sodium; 0 mg cholesterol; 0 grams fiber.
- - - - - - - - - - - - - - - - - -
NOTES : Sprinkle into soups and stews or over braised greens or grilled fish.

Caribbean Pork Tenderloin
Categories : Main Dishes Pork
-------- ------------ --------------------------------
2 lean pork tenderloins -- about 1/2
1 pound each
2 tablespoons lime juice
2 tablespoons chopped fresh cilantro
2 cloves garlic -- cut in half
1 teaspoon cornstarch
1/4 teaspoon salt
1 teaspoon vegetable oil
1 large ripe plantain -- cut
into 1/4-inch slices
Trim fat from pork tenderloin. Cut pork across grain into 1/8-inch slices.
Mix orange peel, orange juice, lime juice, cilantro, pepper and garlic in
large glass or plastic bowl. Stir in pork. Cover and refrigerate 30
minutes.
Remove pork from marinade and drain. Stir cornstarch and salt into
marinade; reserve. Heat oil in 10-inch nonstick skillet over medium-high
heat. Saute pork in oil about 4 minutes or until no longer pink. Stir in
plantain; saute until brown. Stir in marinade mixture. Heat to boiling,
stirring constantly. Boil and stir 1 minute. 4 SERVINGS (ABOUT 1 CUP
EACH).
- - - - - - - - - - - - - - - - - -
NOTES : average
Caribbean Salad
Categories : Salads Fruits
-------- ------------ --------------------------------
4 blood oranges
6 cups torn mixed salad greens

--or lettuce
12 ounces shrimp in shell -- cooked
--peeled and deveined
1 papaya or mango
--peeled and sliced
--blood orange dressing--
1/3 cup low-fat mayonnaise
3 tablespoons blood orange juice
1 tablespoon blood orange peel -- shredded
1 tablespoon jalapeno pepper
--seeded and finely chopped
2 teaspoons lemon or lime juice
Finely shred 1 tablespoon peel from blood oranges; reserve for dressing. Peel and
thinly slice blood oranges. Divide greens among four plates. Top with shrimp,
blood orange slices, and papaya or mango. Serve with Blood Orange Dressing.
Makes 4 servings.
Blood Orange Dressing: Stir together 1/3 cup low-fat mayonnaise, 3 tablespoons
blood orange juice, the reserved blood orange peel, 1 tablespoon seeded and finely
chopped jalapeno pepper, 2 teaspoons lemon or lime juice, and 1/8 teaspoon chili
powder.
cholesterol, 274 g sodium, 35 g carbohydrate., 6 g dietary fiber, 13 g pro. Daily
Value. 13% vitamin. A, 277% vitamin. C, 10% calcium, 16% iron.
Food exchanges: 1/2 vegetable, 2 fruit, 1 meat, 1 1/2 fat.
- - - - - - - - - - - - - - - - - -
Carrot & Banana Muffins
-------- ------------ --------------------------------
1 1/2 cup raisins
1 1/2 cup all-purpose white flour
1 cup oat bran
1/2 cup toasted wheat germ
1/4 teaspoon ground allspice

1/4 teaspoon salt
4 large egg whites
1 cup mashed bananas
--2 medium bananas
1/4 cup canola oil
2 cups grated carrots
--4 medium carrots
1/3 cup chopped walnuts
1. Preheat oven to 400 F. Lightly oil 18 muffin cups or coat with nonstick cooking�
spray.
2. In a small bowl, cover raisins with hot water; let soak for 5 minutes. Drain
and set aside.
3. In a large mixing bowl, whisk flour, oat bran, wheat germ, cinnamon, allspice,
baking powder, baking soda and salt; set aside.
4. In a medium bowl, whisk egg whites until frothy. Add brown sugar and whisk
until it has dissolved. Mix in bananas, milk, oil and vanilla.
5. Make a well in the center of the dry ingredients. Add the wet ingredients; stir
with a rubber spatula just to moisten the dry ingredients. Gently stir in carrots
and the drained raisins.
6. Spoon the batter into the prepared muffin cups and sprinkle with nuts. Bake for
15 to 20 minutes, or until the tops spring back when touched lightly. Cool on a
wire rack.
Makes 1 1/2 dozen muffins.
210 calories per muffin: 5 grams protein, 5 grams fat (0.5 gram saturated fat). 40
- - - - - - - - - - - - - - - - - -
Carrot And Ginger Soup
-------- ------------ --------------------------------
--or vegetable oil

2 leeks -- thinly sliced
--white part only
6 carrots -- peeled and thinly
-- sliced
1 large red potato -- peeled and
-- coarsely diced
4 cups poultry stock
1/2 cup fresh orange juice
1 teaspoon grated orange zest
1/4 teaspoon white pepper
salt -- to taste
fresh mint sprigs
1. In saucepan over medium heat, warm oil. Add leeks and saute, stirring, about 2
minutes, until softened. Add carrots, potato and ginger; saute about 5 to 6
minutes, until vegetables are just softened. Reduce heat to medium-low, add
Poultry Stock and simmer, uncovered, about 25 minutes, until vegetables are tender
when pressed with a fork
2. In food processor fitted with metal blade, process soup 15 seconds, in batches,
leaving some chunky texture. Add orange juice, orange zest, cinnamon, pepper and
salt. Stir well.
3. To serve, ladle into individual bowls. Garnish with mint sprigs.
- - - - - - - - - - - - - - - - - -
Carrot-Ginger Soup
-------- ------------ --------------------------------
1 teaspoon fresh gingerroot -- peeled and minced
2 large shallots -- minced
1/2 orange -- minced , zest of
1 pound carrots
--peeled and shredded
3 cups low-fat reduced-sodium chicken broth

1/4 cup whole milk
1. In large pot over medium heat, melt margarine. Add ginger, shallots and orange
zest; saute 3 to 5 minutes, stirring frequently, until vegetables change color.
Add carrots; saute 2 minutes longer.
2. Add chicken broth and orange juice. Reduce heat to low and cook, covered, until
carrots are very soft, about 25 to 30 minutes.
3. Drain vegetables and reserve the cooking liquid.
4. Add the vegetables and 2 cups of the liquid to glass blender jar. Place cover
on jar securely and blend or puree until smooth, about 30 to 40 seconds.
5. Transfer pureed vegetables and reserved cooking liquid to pot. Add milk; stir
to combine.
6. Chill at least 1 hour before serving. Note: May be made in advance and
refrigerated up to 3 days.
Per serving: About 90 cal, 3 g pro, 13 g car, 3 g fat, 30% from fat, 1 mg chol, 89
mg sod, 2 g fiber.
- - - - - - - - - - - - - - - - - -
Cauliflower Cooked In Spicy Tomato Sauce
-------- ------------ --------------------------------
1 tablespoon coriander seeds
1 1/2 teaspoon cumin seeds
1/4 teaspoon aniseed or fennel seeds
1 tablespoon peanut oil
1 large onion -- chopped
--1 cup
1 large clov garlic -- minced
1 tablespoon julienne-cut fresh ginger
1 teaspoon sugar
1/2 teaspoon turmeric
1/2 teaspoon ground red pepper
1 1/2 cup tomato juice
1 cauliflower -- trimmed and chopped
-- 2-to-2 1/2-pound
kosher salt -- to taste

1/3 cup roasted peanuts -- chopped
1/4 cup chopped fresh cilantro -- (up to 1/2)
--or parsley
1. In a spice mill, coffee mill or with a mortar and pestle, finely grind
coriander, cumin and aniseed or fennel seeds.
2. In a heavy pot or Dutch oven, heat oil over medium heat. Add onions and garlic
and cook to soften slightly, about 3 minutes. Add ginger, sugar, turmeric, ground
red pepper and the ground spice mixture. Toss for 1 minute. Add tomato juice and
bring to a simmer, stirring. Cover and cook over low heat, stirring occasionally,
for 5 minutes.
3. Add cauliflower and stir to coat with the sauce. Cover and simmer, stirring
occasionally, until the cauliflower is soft and the sauce has thickened slightly,
10 to 15 minutes. Season with salt.
4. Transfer to a serving dish and sprinkle with peanuts and cilantro or parsley.
Serve hot.
Makes about 4 cups, for 4 main-course servings.
- - - - - - - - - - - - - - - - - -
Cauliflower With Raisins, Pine Nuts & Pink Peppercorns
Categories : Side Dishes Vegetables
-------- ------------ --------------------------------
2 tablespoons pine nuts
1 cauliflower -- trimmed
--stem hollowed
--about 2-pounds
1/4 cup fruit vinegar
--such as raspberry strawberry or pear
1/4 cup diced red onion
1/4 cup golden raisins
2 teaspoons capers
1/2 teaspoon pink peppercorns
1/4 teaspoon kosher salt
1/2 teaspoon cornstarch

1. In a small skillet over medium-low heat, toast pine nuts, stirring constantly,
until golden, about 3 minutes. (Alternatively, spread pine nuts on a piece of
aluminum foil and place in a toaster oven at 325 F; toast until golden, 6 to 7�
minutes.) Transfer to a small dish and set aside.
2. In a heavy pot not much wider than the head of cauliflower, bring 3/4 inch of
salted water to a boil. Set the cauliflower stem-end-down in the pot, cover and
cook over medium heat until tender, about 7 minutes. Let stand a few minutes
before uncovering.
3. Meanwhile, in a small saucepan, combine vinegar, onions, raisins, oil, capers,
peppercorns and salt. Cover and bring to a simmer over low heat. In a small bowl,
stir together cornstarch and 2 tablespoons water; pour into the saucepan, stirring
constantly until the mixture thickens and becomes clear.
4.Cut the hot cauliflower into large pieces and spoon the sauce over all. Garnish
with the toasted pine nuts and serve.
- - - - - - - - - - - - - - - - - -
Celestial Citrus Roll
-------- ------------ --------------------------------
1 package angel food cake mix
--l6 ounces
1/4 cup confectioners' sugar -- divided
1 cup orange juice
1/4 cup lemon juice
1 cup reduced-calorie nondairy whipped topping -- thawed
1 1/2 cups raspberry or blueberry sauce -- optional
--see step 4
--peaches and cream terrine--
--see recipe
1. Preheat oven to 350 F. Prepare cake mix according to package directions. Spread�
batter onto parchment or waxed paper-lined 15 1/2- by 10 1/2- by 1-inch baking
pan. Bake about 22 to 25 minutes, or until golden and springy to touch.

2. Sprinkle clean cloth towel with 1 tablespoon confectioners' sugar. Immediately
invert cake onto towel; remove parchment paper and cool.
3. In small saucepan, mix gelatin and sugar; blend in juices and let stand 2
minutes. Over low heat, stir about 3 minutes, until gelatin dissolves. Cool 5
minutes.
4. In bowl, combine gelatin mixture and whipped topping. Chill until thick.
5. Evenly spread mixture to within 1 inch of cake edges. Beginning at long edge,
roll up cake, jelly-roll fashion. Place seam-side down on serving plate. Chill at
least 1 hour before serving.
6. To serve, sprinkle with remaining 3 tablespoons confectioners' sugar. Slice and
serve with berry sauce.
Per serving: About 333 calories, 6g protein, 75g carbohydrate, 1g fat, 3% calories
- - - - - - - - - - - - - - - - - -
Champagne Melon With Smoked Trout
Categories : Fish Fruits
Salads
-------- ------------ --------------------------------
1/4 honeydew melon
1/4 cantaloupe
2 cups champagne
2 boneless smoked trout
--about 8 ounces
1 tablespoon fresh lemon iuice
2 tablespoons chopped red onion
2 tablespoons chopped green onion
1. Remove the rinds of the melons. Slice each melon section very thin and place in
a shallow casserole dish. Pour the champagne over the melon slices and allow to
stand for 1 hour. Chill.
2. Remove any skin from the trout and crumble the trout meat into a small bowl.
Mix the lemon juice and onion with the trout.
3. Remove melon slices from champagne and arrange equal parts of honeydew and
cantaloupe on four chilled plates. Sprinkle with trout mixture over the chilled

melon slices and serve.
- - - - - - - - - - - - - - - - - -
Cheese 'n' Bits
-------- ------------ --------------------------------
1 cup small-curd cottage cheese
--8 ounces
1/4 cup dried fruit bits
1/8 teaspoon cinnamon
36 melba rounds or toasts
In small bowl, combine cottage cheese, Fruit bits, sugar and cinnamon. Spoon 1/2
teaspoon mixture on each melba round.
- - - - - - - - - - - - - - - - - -
Cheese And Vegetable Foccacia Sandwich
Categories : Sandwiches Light Meals
Cheese

-------- ------------ --------------------------------
1 package pizza crust mix
--6 to 6 1/2 ounce package
1 tablespoon sliced ripe olives
1 tablespoon grated romano or parmesan cheese
1/2 green or yellow sweet pepper
--cut in thin strips
1 large tomato -- thinly sliced
8 large basil leaves -- snipped
--about 2 tablespoons
1 tablespoon fat-free italian salad dressing
2 tablespoons shredded romano cheese
--or parmesan cheese
--can be grated
Prepare pizza crust mix according to package directions. Spray an 8x1 1/2inch
round baking pan with nonstick spray coating. Pat crust into prepared pan. Cover
and let rise in a warm place for 40 minutes. Brush with the olive oil. Sprinkle
with the sliced olives, slightly pressing into the dough. Sprinkle with tablespoon
Romano or Parmesan cheese. Bake in a 400 F oven for 20 minutes or till top is�
lightly golden brown. Cool on wire rack.
Cut foccacia into four wedges; split each wedge horizontally. Arrange pepper
strips on bottom pieces of foccacia; top with tomato slices. Top with basil.
Drizzle with Italian dressing and sprinkle with remaining cheese. Place top pieces
of foccacia on sandwiches.
Makes 4 servings.
Value: 55% vitamin. C, 12% iron.
- - - - - - - - - - - - - - - - - -
Cheese Grits
Categories : Breakfast Side Dishes
-------- ------------ --------------------------------
1 pinch salt
1/3 cup quick grits
1/4 cup grated extra-sharp cheddar cheese

In a saucepan over medium heat, combine milk, salt and 1 cup water; heat until
almost boiling. Reduce the heat to low, whisk in grits and cook, whisking
constantly, until they start to thicken, 3 to 4 minutes. Remove the pan from the
heat and whisk in 2 tablespoons of the cheese. Cover and let stand until most of
the liquid has been absorbed and the grits are creamy, 2 to 3 minutes. Divide
between 2 bowls, sprinkle with the remaining 2 tablespoons of cheese and serve.
- - - - - - - - - - - - - - - - - -
Cheese Grits2
Categories : Breakfast Side Dishes
-------- ------------ --------------------------------
1 pinch salt
1/3 cup quick grits
1/4 cup grated extra-sharp cheddar cheese
In a saucepan over medium heat, combine milk, salt and 1 cup water; heat until
almost boiling. Reduce the heat to low, whisk in grits and cook, whisking
constantly, until they start to thicken, 3 to 4 minutes. Remove the pan from the
heat and whisk in 2 tablespoons of the cheese. Cover and let stand until most of
the liquid has been absorbed and the grits are creamy, 2 to 3 minutes. Divide
between 2 bowls, sprinkle with the remaining 2 tablespoons of cheese and serve.
- - - - - - - - - - - - - - - - - -

Cheese Sauce
Categories : Cheese Sauces
-------- ------------ --------------------------------
1/4 teaspoon salt
1/8 teaspoon pepper
1 cup skim milk
1 cup shredded lowfat Cheddar cheese
-- (4 ounces)
Heat margarine in 1-1/2-quart nonstick saucepan over low heat. Stir in
flour, salt, mustard and pepper. Cook over low heat, stirring constantly,
until margarine is absorbed; remove from heat. Gradually stir in milk.
Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in
cheese until melted. ABOUT 1-1/3 CUPS SAUCE.
MICROWAVE DIRECTIONS: Place margarine in 4-cup microwavable measure.
Microwave uncovered on high 15 to 20 seconds or until melted. Stir in
flour, salt, mustard and pepper until margarine is absorbed. Gradually
stir in milk. Microwave uncovered 3 to 4 minutes, stirring every minute,
until thickened. Stir in cheese until melted.
- - - - - - - - - - - - - - - - - -
Cheese-Garlic Souffle
Categories : Eggs Brunches & Entertaining
-------- ------------ --------------------------------
2 tablespoons margarine
1/8 teaspoon salt
1 Dash ground red pepper (cayenne)
1 cup skim milk
1 cup shredded lowfat Cheddar cheese
-- (4 ounces)
3 tablespoons grated Romano cheese

2 eggs -- separated
2 egg whites
Make a 4-inch band of triple-thickness aluminum foil 2 inches longer than
circumference of 4-cup souffle dish or 1-quart casserole. Secure foil band
around dish. Spray inside of dish and foil with nonstick cooking spray.
Heat oven to 350 degrees. Heat margarine in 2-quart saucepan over low
heat. Cook garlic in margarine about 5 minutes, stirring occasionally,
until garlic begins to turn golden. Stir in flour, mustard, salt and red
pepper until margarine is absorbed; remove from heat. Gradually stir in
milk. Heat over medium heat, stirring constantly, until mixture thickens
and boils. Boil and stir 1 minute. Stir in cheeses until Cheddar cheese is
melted; remove from heat.
Beat egg yolks in small bowl until thick and lemon colored. Gradually stir
one-fourth of the hot cheese mixture into egg yolks; stir into remaining
cheese mixture in saucepan. Beat 4 egg whites and cream of tartar in large
bowl on high speed until stiff but not dry. Stir about one-fourth of the
egg white mixture into cheese mixture. Fold cheese mixture into remaining
egg white mixture.
Carefully pour into souffle dish. Bake uncovered 50 to 60 minutes or until
knife inserted halfway between center and edge comes out clean. Carefully
remove foil band. Serve immediately. 4 SERVINGS.
- - - - - - - - - - - - - - - - - -
Cheesy Peach Pie
Categories : Pies
-------- ------------ --------------------------------
30 ounces sliced cling peaches -- drained
--juice reserved -- divided
--2 cans
4 cups low-fat granola -- divided
2 tablespoons honey
8 ounces fat-free cream cheese
1. In large bowl, combine 3 cups of the granola, honey and 1/2 cup of the reserved
peach juice. Press mixture into a 9-inch glass pie pan to form a crust.
2. Dice 1 cup of the peaches. With electric beater, beat cheese until softened.
Fold in diced peaches. Spread mixture over crust; chill. Prior to serving, top
with peach slices and remaining granola.

- - - - - - - - - - - - - - - - - -
Cherry Pie
Categories : Pies
-------- ------------ --------------------------------
***CRUST***
1 large egg
1/2 cup low-fat cottage cheese
1/3 cup canola oil
1/2 teaspoon salt
2 tablespoons cold butter -- cut into 4 pieces
***FILLING & GLAZE***
5 cups sour cherries -- pitted
--about 2 pounds
3/4 cup granulated sugar -- plus 2 teaspoons
1/4 teaspoon pure almond extract
1 tablespoon low-fat milk
TO MAKE CRUST: 1. In a glass measuring cup, blend egg and lemon juice with a fork.
2. In a food processor, combine cottage cheese, oil, sugar, vanilla and salt;
process until smooth and creamy, stopping once to scrape down the sides of the
workbowl. Add flour and butter; pulse about 6 times, just until butter is in pea-
size pieces. Add egg mixture and pulse just until dough begins to clump together.
(Do not let it form a ball.) Turn dough out onto a lightly floured surface. Divide
into 2 pieces, one slightly larger than the other. Form each piece into a disc,
wrap in plastic wrap and refrigerate for at least 20 minutes and up to 2 days.
3. Lightly oil a 9-inch pie pan or coat it with nonstick spray. On a lightly
floured surface, roll the larger piece of dough into a 12-inch circle. Roll dough
over rolling pin, then unroll into prepared pan. Gently press dough into bottom
and sides of pan. With scissors, trim excess pastry, leaving a 3/4-inch overhang.
Cover with plastic wrap and refrigerate until needed.
4. On a lightly floured surface, roll the smaller piece of dough into an 11-inch
circle. Roll dough over rolling pin, then unroll onto a sheet of parchment or wax
paper. Using a pastry wheel, preferably serrated, or a sharp knife, cut dough into

1/2-inch-wide strips. Carefully transfer paper to a baking sheet. Cover with
plastic wrap and refrigerate until needed.
TO MAKE FILLING & BAKE PIE:
1. Position oven rack in lower third of oven; preheat to 425 F.�
2. In a large bowl, toss cherries with 3/4 cup sugar, cornstarch, lemon juice and
almond extract. Spoon into crust.
3. Weave pastry strips about 1/2 inch apart to form a lattice over the filling.
Trim strips at edge of pie pan. Turn overhanging pastry up over rim; press to seal
and decoratively flute edges. Brush milk over lattice top and sprinkle with
remaining 2 teaspoons sugar.
4. Set pie on a baking sheet and bake for 20 minutes. Cover edges of crust with
aluminum foil to prevent over-browning. Reduce oven temperature to 375 and bake�
for 40 to 50 minutes longer, or until crust is golden and juices are bubbling.
Cool on a wire rack.
Makes 8 servings,
- - - - - - - - - - - - - - - - - -
Cherry-Walnut Couscous Pudding Mix
Categories : Mixes Desserts
Breakfast
-------- ------------ --------------------------------
1/2 cup instant couscous
1/4 cup dried cherries
--or dried cranberries
1/4 cup walnuts -- finely chopped
3 tablespoons light brown sugar
1/8 teaspoon salt
1 1/4 cups water
AT HOME:
In an airtight plastic bag, combine all ingredients except water. Seal bag.

AT CAMP:
In a medium saucepan, bring water to a boil. Stir in pudding mix, cover and remove
from heat. Let stand for 10 minutes. Stir with a fork. Serve.
Makes about 1 2/3 cups dry mix and 2 cups cooked pudding, for 2 servings.
- - - - - - - - - - - - - - - - - -
NOTES : This sweet, nutty porridge can be served for breakfast or dessert.
Cherry-Walnut Couscous Pudding Mix2
Breakfast
-------- ------------ --------------------------------
1/8 teaspoon salt
1 1/4 cups water
AT HOME:
AT CAMP:

- - - - - - - - - - - - - - - - - -
Cherry-Walnut Couscous Pudding Mix3
Breakfast
-------- ------------ --------------------------------
1/8 teaspoon salt
1 1/4 cups water
AT HOME:
AT CAMP:
- - - - - - - - - - - - - - - - - -

Chewy Chocolate Chip Bars
Categories : Chocolate Cookies
-------- ------------ --------------------------------
1/2 cup stick margarine
--70% vegetable oil spread
3 cups firmly packed brown sugar
2 teaspoons water
1 cup egg substitute
1 teaspoon salt
2 teaspoons vanilla
1 cup chocolate mini-morsels
Preheat oven to 350 F. Coat 13 x 9 x 2-inch baking pan with no-stick cooking�
spray. Melt margarine in large saucepan over low heat. Remove from heat. Stir
in remaining ingredients in order listed, stirring well after each addition.
Spread evenly in baking pan. Bake 35 to 40 minutes or until deep golden brown.
Makes 24 squares.
- - - - - - - - - - - - - - - - - -
Chewy Molasses Cookies
-------- ------------ --------------------------------
1/2 teaspoon salt
1 1/4 teaspoons ground cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon ground ginger
1 large egg white

1 1/4 cups granulated sugar
1/2 cup fruit puree fat replacement
--homemade or store-bought
1/4 cup canola oil
1/4 cup molasses
1. In a medium bowl, whisk flour, baking soda, salt, cinnamon, cloves and ginger.
2. In a large mixing bowl, whisk egg white, 1 cup sugar, fruit puree, oil and
molasses. Add dry ingredients and stir gently until combined. Cover with plastic
wrap and refrigerate until firm, at least 2 hours or overnight. 3. Preheat oven to
375 F. Coat 2 baking sheets with nonstick spray or line them with parchment paper.�
4. Place remaining 1/4 cup sugar in a shallow dish. Scoop out dough by the scant
tablespoonful and, with lightly oiled hands, roll into 1-inch balls. Roll balls in
sugar and place 2 inches apart on prepared baking sheets. 5. Bake cookies, 1 sheet
at a time, for 10 to 15 minutes, or until golden on the bottom. Transfer to a wire
rack to cool. (The cookies will keep for up to 4 days in a tightly covered cookie
tin. Freeze for longer storage.)
MAKES ABOUT 2 DOZEN COOKIES.
110 calories per cookie; 1 gram protein; 2 grams fat (0.2 gram saturated fat); 21
- - - - - - - - - - - - - - - - - -
Chicken Adobo Kebabs
Main Dishes
-------- ------------ --------------------------------
2 cloves garlic -- peeled and minced
2 teaspoons dried oregano
1 teaspoon paprika
1 teaspoon salt
1 pound boneless skinless chicken breasts -- trimmed
--cut into 1 1/2 inch cubes
1 red onion -- peeled
--quartered & separated into layers
lemon wedges

1. Prepare a charcoal fire or preheat a gas grill.
2. In a medium bowl, blend 1 tablespoon lemon juice, garlic, oregano, paprika,
salt, cumin, cinnamon and pepper. Add chicken and toss to coat. Cover with plastic
wrap and marinate in the refrigerator for 20 minutes.
3. In a small bowl, mix remaining 2 tablespoons lemon juice and oil. Set aside.
4. Thread chicken and onion pieces alternately onto 4 or 8 skewers.
5. Using a long-handled barbecue brush, coat the grill rack lightly with oil.
Grill kebabs, turning occasionally, until browned and cooked through, 6 to 7
minutes, basting with reserved lemon-oil mixture on cooked side only. Serve
immediately, with lemon wedges.
Makes 4 servings.
- - - - - - - - - - - - - - - - - -
Chicken and Artichokes
Categories : Main Dishes Chicken
-------- ------------ --------------------------------
4 boneless skinless chicken breast
halves (about 1 pound)
1 can chicken broth -- (14-1/2 ounces)
2 cups sliced fresh mushrooms
-- (about 6 ounces)
1 teaspoon chopped fresh or
1/8 teaspoon pepper
1 cup frozen green peas
1 package frozen artichoke -- (9 ounces)
1 heart *
2 tablespoons grated Parmesan cheese
2 cups hot cooked rice
*Substitute
1 can artichoke -- (14 ounces)
1 heart , drained.

Trim fat from chicken breast halves. Spray 10-inch nonstick skillet with
nonstick cooking spray. Heat over medium heat. Cook chicken in skillet
until brown on both sides. Reserve 1/2 cup broth. Stir remaining broth,
the mushrooms, onion, oregano and pepper into skillet. Heat to boiling;
reduce heat. Cover and simmer 8 minutes, stirring occasionally.
Stir in frozen peas and artichoke hearts. Heat to boiling. Cover and
simmer 8 to 10 minutes, separating artichoke hearts after 5 minutes, until
chicken is done and vegetables are tender. Remove chicken; keep warm. Mix
reserved broth, the cornstarch and cheese. Stir into artichoke mixture.
Heat to boiling, stirring constantly. Boil and stir 1 minute. Serve over
chicken and rice. 4 SERVINGS (WITH ABOUT 1 CUP SAUCE EACH).
MICROWAVE DIRECTIONS: Increase cornstarch to 3 tablespoons. Reserve 1/2
cup broth. Place chicken, remaining broth, the mushrooms, onion, oregano
and pepper in 3-quart microwavable casserole. Cover and microwave on high
8 minutes. Stir in frozen peas and artichoke hearts. Cover and microwave 8
to 10 minutes, separating artichoke hearts and rotating casserole 1/2 turn
after 4 minutes, until chicken is done and vegetables are tender. Remove
chicken; keep warm. Mix reserved broth, the cornstarch and cheese. Stir
into artichoke mixture. Microwave uncovered 3 to 5 minutes, stirring every
minute, until mixture thickens and boils.
- - - - - - - - - - - - - - - - - -
Chicken and Grape Pilaf
Categories : Indian Luncheon
Main Dishes Chicken
-------- ------------ --------------------------------
2 cups cubed cooked chicken or
turkey
3/4 cup uncooked regular long grain
rice
1/4 cup sliced green onions (with tops)
1 3/4 cups chicken broth
1 teaspoon margarine
1/8 teaspoon salt
1 cup seedless grape halves
2 tablespoons chopped pecans
Heat all ingredients except grape halves and pecans to boiling in 2-quart
saucepan, stirring once or twice; reduce heat. Cover and simmer 14
minutes. (Do not lift cover or stir.) Remove from heat. Stir in grape
halves and pecans, fluffing rice lightly with fork. Cover and let steam 5
to 10 minutes. 4 SERVINGS (ABOUT 1-1/4 CUP EACH).

- - - - - - - - - - - - - - - - - -
NOTES : easy
Chicken And Pasta With Salsa
Categories : Chicken Pastanoodle
Main Dishes
-------- ------------ --------------------------------
9 ounces refrigerated fresh angel-hair pasta
--or linguini
3 broiled or roasted chicken breast halves
16 ounces chunky salsa
1 tablespoon lime juice
1/4 cup shredded monterey jack
--or mozzarella cheese
fresh cilantro or parsley
1 sprig -- optional
salsa -- optional
Prepare pasta according to package directions. Meanwhile, remove skin and bones
from chicken breasts; cut meat into bite-size strips.
Stir together salsa, lime juice, and chicken strips in a large saucepan. Heat
through. Drain pasta; toss with salsa mixture. Sprinkle with Monterey Jack or
mozzarella cheese. If desired, garnish with cilantro or parsley sprigs and pass
additional salsa.
Makes 4 servings.
Food exchanges: 3 bread, 3 meat, 1/2 fat.
- - - - - - - - - - - - - - - - - -

Chicken And Pasta With Salsa2
Main Dishes
-------- ------------ --------------------------------
--or linguini
1 sprig -- optional
salsa -- optional
additional salsa.
Makes 4 servings.
- - - - - - - - - - - - - - - - - -
Chicken And Pasta With Salsa3
Main Dishes

-------- ------------ --------------------------------
--or linguini
1 sprig -- optional
salsa -- optional
additional salsa.
Makes 4 servings.
- - - - - - - - - - - - - - - - - -
Chicken And Tortilla Casserole
Tex-Mex
-------- ------------ --------------------------------
1/4 cup low-sodium chicken broth -- defatted
--divided
1/2 cup diced red bell pepper
1/2 cup diced green bell pepper
1/2 cup diced red onion
1 cup nonfat spicy nacho dip -- divided
3 ounces unsalted baked tortilla chips -- divided
1 cup cooked and shredded boneless chicken
-- breast
28 ounces low-sodium tomatoes -- coarsely chopped

--one-fourth liquid reserved
1/4 cup low-fat sour cream
1/4 cup skim milk
fresh parsley sprigs -- optional
2. In medium nonstick skillet, heat 2 tablespoons broth until hot. Add pepper and
onion; cook about 5 minutes, stirring often. Add remaining 2 tablespoons broth;
cook until peppers are soft. Remove from heat; set aside.
3. To assemble casserole, spread 1/4 cup nacho dip on bottom of a 1 1/2- to 2
quart casserole dish. Top with layer of tortilla chips (about 30 chips). Cover
with pepper mixture, followed by another layer of tortilla chips. Evenly spread
chicken over chips; top with tomatoes and remaining juice.
4. In small saucepan, combine the remaining 3/4 cup nacho dip, sour cream and skim
milk; heat over medium heat 2 to 3 minutes, until warm. Drizzle half the mixture
over tomato layer.
5. Cover and bake about 25 to 35 minutes, until mixture bubbles. Drizzle casserole
with remaining nacho sauce. Garnish with parsley sprigs.
- - - - - - - - - - - - - - - - - -
Chicken Barbecue On A Bun
Bbq & Grilling
-------- ------------ --------------------------------
1 package barbecue-seasoned boneless chicken
-- breasts
--about 1 pound
1/3 cup reduced-calorie mayonnaise
2 tablespoons spicy brown mustard
1/2 cup finely chopped cabbage
1/4 cup finely chopped red onion
4 split lightly toasted kaiser rolls
8 lettuce leaves -- optional

1. prepare outdoor grill for cooking or preheat broiler.
2. Grill or broil chicken 5 to 6 inches from heat source until cooked through,
about 8 to 10 minutes, turning 2 to 3 times.
3. Meanwhile, in small bowl, combine mayonnaise and mustard; stir in cabbage and
onion; blend well.
4. Place a chicken breast on bottom half of each roll; spread mayonnaise mixture
on top; cover with lettuce and top half of roll.
Makes 4 sandwiches. Preparation time: About 5 minutes. Cooking time: About 8 to 10
minutes.
- - - - - - - - - - - - - - - - - -
Chicken Breasts W/Tomato, Black Olive & Anchovy Sauce
-------- ------------ --------------------------------
4 boneless skinless chicken breast halves
--about 1 1/4 pounds
1 teaspoon salt
***SAUCE***
1 1/2 teaspoons minced garlic
2 anchovy fillets -- rinsed
--patted dry and coarsely chopped
1/2 cup dry white wine
1/4 cup fat-free chicken broth
1 1/2 tablespoons tomato paste
2 tablespoons black olives -- pitted
1 tablespoon pine nuts
1. To flour and cook chicken breasts, follow Basic Recipe.
2. Reduce the heat to medium-low. Add garlic and anchovies to the skillet and

cook, stirring, about 30 seconds, until garlic is lightly colored. Add wine, broth
and tomato paste; stir until paste has dissolved. Add olives, pine nuts and
pepper; bring the sauce to a simmer. Cook over medium heat about 4 minutes, or
until the sauce has reduced and thickened.
3. Stir in parsley and spoon the sauce over the chicken breasts.
Per serving: About 209, 23g protein, 8g carbohydrate, 7g fat, 30% calories from
fat, 59mg cholesterol, 787mg sodium, 1g fiber.
- - - - - - - - - - - - - - - - - -
Chicken Breasts With Creamy Mustard Sauce
Sauces
-------- ------------ --------------------------------
1 teaspoon salt
***SAUCE***
2 tablespoons coarse-grained dijon mustard
3 tablespoons nonfat sour cream
salt -- to taste
2. Reduce heat to medium. Add onions to the skillet and cook about 3 minutes,
stirring, until they are softened and begins to color. Add chicken broth and
mustard and bring the sauce to a simmer. Cook about 4 minutes, or until the sauce
is reduced and thickened slightly.
3. Add sour cream and stir just to heat through. Season with salt and pepper.
Spoon the sauce over the chicken breasts.

- - - - - - - - - - - - - - - - - -
Chicken Breasts With Creamy Mustard Sauce2
Sauces
-------- ------------ --------------------------------
1 teaspoon salt
***SAUCE***
2 tablespoons coarse-grained dijon mustard
salt -- to taste
2. Reduce heat to medium. Add onions to the skillet and cook about 3 minutes,
stirring, until they are softened and begins to color. Add chicken broth and
mustard and bring the sauce to a simmer. Cook about 4 minutes, or until the sauce
is reduced and thickened slightly.
3. Add sour cream and stir just to heat through. Season with salt and pepper.
Spoon the sauce over the chicken breasts.
- - - - - - - - - - - - - - - - - -
Chicken Breasts With Currants And Rosemary Sauce

Sauces
-------- ------------ --------------------------------
1 teaspoon salt
***SAUCE***
1 teaspoon sugar
1/4 cup dried currents
1 1/2 teaspoons chopped fresh rosemary
2. Reduce heat to medium-low. Add onions and sugar to the skillet and cook,
stirring, about 2 minutes, or until they are begin to color.
3. Add chicken broth, currants and rosemary to the skillet. In a small bowl, stir
together vinegar and cornstarch. Stir mixture into the sauce and bring to a
simmer. Cook about 2 minutes, or until thickened and slightly reduced. Spoon over
the chicken breasts.
- - - - - - - - - - - - - - - - - -
Chicken Breasts With Currants And Rosemary Sauce2
Sauces
-------- ------------ --------------------------------

1 teaspoon salt
***SAUCE***
1 teaspoon sugar
1/4 cup dried currents
1 1/2 teaspoons chopped fresh rosemary
2. Reduce heat to medium-low. Add onions and sugar to the skillet and cook,
stirring, about 2 minutes, or until they are begin to color.
3. Add chicken broth, currants and rosemary to the skillet. In a small bowl, stir
together vinegar and cornstarch. Stir mixture into the sauce and bring to a
simmer. Cook about 2 minutes, or until thickened and slightly reduced. Spoon over
the chicken breasts.
- - - - - - - - - - - - - - - - - -
Chicken Breasts With Leek And Mushroom Sauce
Sauces
-------- ------------ --------------------------------
1 teaspoon salt
***SAUCE***
6 ounces cremini or button mushrooms
--cleaned and thinly sliced
--2 1/2 cups
1 small leek -- trimmed
--thinly sliced crosswise

--and rinsed of grit
1/4 cup nonfat sour cream
1/2 teaspoon lemon juice
1/4 teaspoon dried tarragon
salt -- to taste
2. Reduce heat to medium-low. Add mushrooms and leeks to skillet and cook, about 4
minutes, stirring, until the leeks are tender.
3. In a small bowl, stir together chicken broth and cornstarch. Stir the mixture
into the mushrooms and leeks. When simmering and thickened, stir in sour cream,
lemon juice and tarragon.
4. Season with salt and pepper. Spoon the sauce over the chicken breasts.
- - - - - - - - - - - - - - - - - -
Chicken Breasts With Leek And Mushroom Sauce2
Sauces
-------- ------------ --------------------------------
1 teaspoon salt
***SAUCE***
6 ounces cremini or button mushrooms
--cleaned and thinly sliced
--2 1/2 cups
1 small leek -- trimmed
--thinly sliced crosswise
--and rinsed of grit

salt -- to taste
2. Reduce heat to medium-low. Add mushrooms and leeks to skillet and cook, about 4
minutes, stirring, until the leeks are tender.
3. In a small bowl, stir together chicken broth and cornstarch. Stir the mixture
into the mushrooms and leeks. When simmering and thickened, stir in sour cream,
lemon juice and tarragon.
4. Season with salt and pepper. Spoon the sauce over the chicken breasts.
- - - - - - - - - - - - - - - - - -
Chicken Breasts With Lemon And Caper Sauce
Sauces
-------- ------------ --------------------------------
--1/4 cup all-purpose white flour
1 teaspoon salt
***SAUCE***
1/3 cup chopped shallots
1/3 cup dry white wine or fat-free chicken broth
1/4 cup lemon juice
3 tablespoons drained capers
2. Reduce heat to medium-low. Add shallots to the skillet and stir until they are
lightly browned, about 1 minute. Add wine, lemon juice and capers. Bring the sauce
to a simmer and cook about 3 minutes, or until it has reduced and thickened
slightly. Spoon the sauce over the chicken breasts.

- - - - - - - - - - - - - - - - - -
Chicken Breasts With Lemon And Caper Sauce2
Sauces
-------- ------------ --------------------------------
--1/4 cup all-purpose white flour
1 teaspoon salt
***SAUCE***
1/3 cup chopped shallots
1/3 cup dry white wine or fat-free chicken broth
1/4 cup lemon juice
3 tablespoons drained capers
2. Reduce heat to medium-low. Add shallots to the skillet and stir until they are
lightly browned, about 1 minute. Add wine, lemon juice and capers. Bring the sauce
to a simmer and cook about 3 minutes, or until it has reduced and thickened
slightly. Spoon the sauce over the chicken breasts.
- - - - - - - - - - - - - - - - - -
Chicken Breasts With Pineapple And Chili Sauce

-------- ------------ --------------------------------
1 teaspoon salt
***SAUCE***
l2 ounces fresh chunk pineapple
1/2 cup orange juice -- approximately
1 habanero chili pepper -- seeded and minced
--or scotch bonnet chili pepper
--or 2 jalapeno chilies
1/2 teaspoon minced garlic
--or parsley
2. Drain juice from pineapple into a measuring cup. Add enough orange juice to
total 3/4 cup. Stir in cornstarch and set aside.
3. Reduce heat to medium-low. Add drained pineapple chunks and sugar to the
skillet. Cook, stirring, about 3 minutes, or until the pineapple begins to brown.
Add chilies and garlic and cook, stirring, about 1 1/2 minutes, or until the
garlic begins to color.
4. Stir the reserved juice-cornstarch mixture again and add it to the skillet.
Bring the sauce to a simmer and cook about 4 minutes, or until the sauce has
thickened and cooked down slightly.
5. Stir in cilantro and spoon the sauce over the chicken breasts.
- - - - - - - - - - - - - - - - - -
Chicken Breasts with Sauce

Categories : Italian Main Dishes
Chicken
-------- ------------ --------------------------------
1/4 cup coarsely chopped sun-dried
tomatoes
1/2 cup chicken broth
1/2 cup sliced fresh mushrooms
-- (about 1-1/2 ounces)
2 tablespoons chopped green onions
-- (with tops)
2 tablespoons dry red wine
1/2 cup skim milk
2 cups hot cooked fettuccine or rice
Mix tomatoes and broth -- let stand 30
minutes.
Trim fat from chicken. Cook mushrooms, onions and garlic in wine in
10-inch nonstick skillet over medium heat about 3 minutes, stirring
occasionally, until mushrooms are tender; remove mixture from skillet. Add
oil to skillet. Cook chicken in oil over medium heat until brown on both
sides. Add tomato mixture. Heat to boiling; reduce heat. Cover and simmer
about 10 minutes, stirring occasionally, until chicken is done. Remove
chicken; keep warm. Mix milk, cornstarch and basil; stir into tomato
mixture. Heat to boiling, stirring constantly. Boil and stir 1 minute.
Stir in mushroom mixture; heat through. Serve over chicken and fettuccine.
4 SERVINGS (WITH ABOUT 1/3 CUP SAUCE EACH).
MICROWAVE DIRECTIONS: Decrease broth to 1/4 cup. Omit oil. Decrease milk
to 1/4 cup. Mix tomatoes and broth as directed. Trim fat from chicken.
Place mushrooms, onion, garlic and wine in 4-cup microwavable measure.
Cover tightly and microwave on high 2 to 3 minutes or until mushrooms are
tender; reserve. Place chicken in 2-quart microwavable casserole. Pour
tomato mixture over chicken. Cover tightly and microwave on high 10 to 12
minutes, rotating casserole 1/4 turn every 3 minutes, until chicken is
done. Remove chicken; keep warm. Mix milk, cornstarch and basil; stir into
tomato mixture. Microwave uncovered 2 to 4 minutes, stirring every minute,
until mixture thickens and boils. Stir in mushroom mixture. Microwave
uncovered 30 to 60 seconds or until mixture boils. Serve over chicken and
fettuccine.
- - - - - - - - - - - - - - - - - -
NOTES : average

Chicken Cordon Bleu
-------- ------------ --------------------------------
2 skinless boneless chicken breasts -- halved
1 tablespoon dijon mustard
1/2 teaspoon dried thyme
2 ounces reduced-fat swiss cheese
--cut in 4 slices
4 ounces lean cooked ham
--cut in slices
1/4 cup seasoned bead crumbs
1 tablespoon grated parmesan cheese
1 tablespoon melted reduced-fat margarine -- plus 1 teaspoon
1. Preheat oven to 400 F. Place each chicken breast half between two pieces of�
waxed paper and pound to 1/4-inch thickness.
2. Spread mustard down center of chicken. Sprinkle with thyme. Top each chicken
breast with a slice of Swiss cheese and a slice of ham. Roll up jelly-roll style,
tucking in sides of ham and chicken to seal. Secure with skewers or large
toothpicks.
3. Combine bread crumbs and Parmesan cheese. Brush chicken with melted margarine;
roll in crumb mixture. Place in 9- by 9-inch baking pan.
4. Bake at 400 F 10 minutes. Reduce heat to 350 ; bake until chicken is cooked� �
through, about 20 to 25 minutes. Remove skewers. Serve immediately.
to 35 minutes.
- - - - - - - - - - - - - - - - - -
Chicken Creole

Microwave
-------- ------------ --------------------------------
2 skinless boneless chicken-breast halves -- sliced
1/2 medium green pepper -- seeded
--and cut into strips
1/4 cup diced celery
2 tablespoons lemon juice from concentrate
1/4 teaspoon hot-pepper sauce -- (up to 1/2)
hot cooked rice
In large skillet, brown chicken in oil. Add green bell pepper, celery, onion and
lemon juice; cook 5 minutes, stirring frequently. Add tomato sauce, hot pepper
sauce and cayenne pepper. Cook 5 to 10 minutes, until vegetables are crisp-tender,
stirring frequently. Serve over rice.
To microwave, place chicken in a 2-quart glass baking dish. Cover; cook on High
(100% power) 6 to 8 minutes, until chicken loses its pink color, stirring several
times. Add oil, bell pepper, celery, onion, lemon juice, tomato sauce, hot-pepper
sauce and cayenne pepper; mix well. Cover; cook on High 8 to 10 minutes, until
vegetables are tender-crisp, stirring several times. Serve over rice.
- - - - - - - - - - - - - - - - - -
Chicken Curry
Crockpot
-------- ------------ --------------------------------
4 skinless -- boneless chicken
-- breast halves
--or thighs
--12 ounces total
4 medium potatoes

--cut into 1-inch chunks
--1 1/4 pounds
1 medium green sweet pepper
--3/4 cup
1 medium onion -- sliced
1 cup chopped tomato
1 tablespoon ground coriander
2 teaspoons grated gingerroot
--or 1/2 teaspoon ground ginger
1 1/2 teaspoon paprika
3/4 teaspoons salt
1/2 teaspoon crushed red pepper -- (up to 1)
1/2 teaspoon ground turmeric
3/4 cups chicken broth
1 tablespoon cold water
Rinse chicken; pat dry. Cut chicken into 1-inch pieces. Place potatoes, sweet
pepper, and onion in a 3 1/2- or 4-quart crockery cooker. Place chicken on top of
the vegetables.
For sauce, combine tomato, coriander, gingerroot or ground ginger, paprika, salt,
red pepper, turmeric, cinnamon, and cloves in a medium bowl; stir in chicken
broth. Pour sauce over chicken.
Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4
to 5 hours. If using low-heat setting, turn to high-heat setting. Combine
cornstarch and water; stir into broth. Cover and cook 10 to 15 minutes longer on
high-heat setting or till mixture is thickened and bubbly.
Makes 4 servings.
Food exchanges: 1 1/2 vegetable, 2 1/2 bread, 2 1/2 meat.
- - - - - - - - - - - - - - - - - -
Chicken Curry With Rice

-------- ------------ --------------------------------
1 cup basmati rice
--preferably canola
6 skinless chicken thighs
--fat trimmed
2 cups finely chopped onions
--about 3 medium onions
2 tablespoons minced fresh ginger
2 tablespoons curry powder
--preferably madras
1 tablespoon ground coriander
--or to taste
2 cups defatted reduced-sodium chicken broth
15 ounces chickpeas -- drained and rinsed
--1 1/2 cups
14 ounces diced tomatoes -- drained
2 cups frozen peas -- thawed
2 tablespoons chopped fresh cilantro -- optional
lime wedges -- for garnish
1. Preheat oven to 400 F. Soak rice in cold water for 20 minutes. Drain.�
2. Meanwhile, heat 1 teaspoon of the oil in a Dutch oven over medium-high heat.
Add chicken and cook until browned on all sides, 6 to 8 minutes. Transfer the
chicken to a plate.
3. Reduce the heat to low, add the remaining 2 teaspoons oil and heat until hot.
Add onions and cook, stirring, until light golden, 10 to 15 minutes. Stir in
garlic, ginger, curry powder, coriander and ground red pepper; cook, stirring
constantly, until fragrant, about 2 minutes.
4. Increase the heat to medium-high; stir in chicken broth, chickpeas, tomatoes
and the soaked and drained rice; bring to a simmer. Nestle the browned chicken
pieces in the rice. Cover and bake for 20 to 25 minutes, until the rice is tender
and most of the liquid has been absorbed.
5. Remove the chicken pieces and stir peas into the rice. Season with salt and
pepper. Set the chicken back on the rice, and sprinkle with cilantro, if using.
Serve with lime wedges.
400 calories per serving: 23 grams protein, 10 grams fat(2.1 grams saturated fat),
- - - - - - - - - - - - - - - - - -

Chicken Fajitas
Categories : Tex-Mex Main Dishes
Chicken
-------- ------------ --------------------------------
1 pound boneless skinless chicken
breasts
2 tablespoons orange juice
1/4 teaspoon salt
1/4 teaspoon pepper
Chili Sour Cream
4 flour tortillas (10 inches in
) -- �
1 medium green or red bell pepper
cut into 1/4-inch strips
Chopped fresh cilantro
CHILI SOUR CREAM
1/2 cup lowfat sour cream
2 tablespoons orange juice
2 teaspoons chopped seeded jalapeno
Trim fat from chicken breasts. Cut chicken with grain into 1/4-inch
slices. (For ease in cutting, partially freeze chicken about 1-1/2 hours.)
Mix orange juice, oil, chili powder, salt, pepper and garlic in medium
glass or plastic bowl or heavy plastic bag. Add chicken; toss to coat.
Cover and refrigerate at least 4 hours but no longer than 24 hours,
turning chicken occasionally. Prepare Chili Sour Cream.
Heat oven to 350 degrees. Wrap tortillas in aluminum foil. Bake 10 to 15
minutes or until warm. Remove from oven; keep tortillas wrapped. Remove
chicken from marinade.
Heat 10-inch nonstick skillet or wok over high heat until 1 or 2 drops of
water skitter when sprinkled in skillet. Add chicken; stir-fry 3 minutes.
Add onion and bell pepper; stir-fry 3 to 4 minutes longer or until
vegetables are crisp-tender.
For each serving, place 1/4 of the chicken mixture and 2 tablespoons Chili
Sour Cream in center or tortilla. Sprinkle with cilantro. Fold tortilla
over filling. 4 SERVINGS.
CHILI SOUR CREAM
Mix all ingredients. Refrigerate at least 1 hour.
- - - - - - - - - - - - - - - - - -

Chicken In A Bun
-------- ------------ --------------------------------
4 skinless boneless chicken breast halves
--12 ounces total
2 tablespoons fat-free italian salad dressing
4 whole-grain hamburger buns -- toasted
4 lettuce leaves
4 thin slices red onion
4 tomato slices
1/2 small cucumber -- thinly sliced
Rinse chicken; pat dry. Brush with soy sauce.
Spray an unheated large skillet with nonstick coating. Heat skillet over medium
heat. Add chicken and cook 8 to 10 minutes or till chicken is tender and no longer
pink, turning once.
Drizzle chicken with salad dressing. Serve on buns with lettuce, onion, tomato,
and cucumber.
Makes 4 servings.
Food exchanges: 2 vegetable, 1 1/2 bread, 2 1/2 meat, 1/2 fat.
- - - - - - - - - - - - - - - - - -
Chicken Nuggets On Greens With Buttermilk Dressing
Light Meals

-------- ------------ --------------------------------
--chicken nuggets--
olive oil nonstick coating spray
1 cup packaged corn flake crumbs
1 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon ground red pepper -- up to 1/2
4 skinned boned chicken breast halves
--about 4 ounces
--cut crosswise in 4 pieces
1/4 cup low-fat buttermilk
--dressing--
1/2 cup low-fat buttermilk
1 scallion -- chopped
1/4 teaspoon salt
1/8 teaspoon pepper
1 red bell pepper -- cut in strips
1. Heat oven to 450 F. Line a jelly-roll pan with foil, place a wire rack in pan�
and spray rack with cooking spray.
2. Nuggets: Mix corn flake crumbs, paprika, salt and pepper in a large plastic
food bag. Put chicken in a bowl, add buttermilk and stir to coat. Remove 3 pieces
at a time, let excess buttermilk drip off, then place in bag with crumb mixture.
Close bag and shake until chicken is well coated. Arrange on prepared rack. Repeat
with remaining chicken. Spray top of chicken with cookng spray.
3. Bake 10 to 12 minutes until gdden and cooked through.
4. Meanwhile whisk Dressing ingredients in a serving bowl until evenly blended.
5. Add salad greens and pepper strips and taste until coated. Top with chicken
nuggets.
Serves 4.
cholesterol, 905 mg sodium. Exchanges: 1 1/2 starch, 2 vegetable, 3 1/2 very-lean
meat, 2/3 fat.
- - - - - - - - - - - - - - - - - -
Chicken Paprika

-------- ------------ --------------------------------
1 teaspoon minced garlic
1 1/2 cup coarsely chopped onions
1/2 cup dry white wine or vermouth
3 pounds skinless chicken parts
1/2 cup chicken stock or bouillon
1 tablespoon sweet paprika
--preferably spanish or hungarian
1 bay leaf
1 teaspoon dried marjoram
1 tablespoon tomato paste
1/2 teaspoon salt
--less if using salted stock or bouillon
1/4 cup minced parsley
1 cup low-fat sour cream
--or plain low-fat yogurt
1. In pressure cooker, heat the oil. Saut garlic and onions in oil until onion is�
soft, about 2 to 3 minutes. Pour in the wine and, while cooking 1 to 2 minutes
over medium-high heat, scrape up any browned bits from the bottom. Add chicken,
stock, paprika, bay leaf marjoram, tomato paste, salt and pepper.
2. Lock lid in place and, over high heat, bring to high pressure. Adjust heat to
maintain high pressure and cook 9 minutes. Reduce pressure with a quick-release
method. Remove lid, tilting away from you to allow any excess steam to escape.
3. Remove bay leaves; stir in the parsley and sour cream. Adjust seasonings before
serving. Serve over broad noodles.
Makes 6 servings. Preparation time: About 15 minutes. Cooking time: 12 to 15
minutes.
- - - - - - - - - - - - - - - - - -
Chicken Parisienne

-------- ------------ --------------------------------
1 package lemon pepper-seasoned boneless chicken
-- breasts
--about 1 pound
2/3 cups white vermouth
--or white wine
1 tablespoon butter or margarine
1. Place flour in shallow bowl; coat chicken with flour and transfer to plate.
2. In large nonstick skillet, over medium-high heat, heat oil. Add chicken; brown
2 minutes on each side. Reduce heat to medium; cook until browned and cooked
through, about 8 to 10 minutes, turning 2 or 3 times. Remove chicken to warm
serving platter.
3. Stir vermouth into skillet, scraping up browned bits. Swirl in butter until
melted. Pour pan juices over chicken and serve.
minutes.
- - - - - - - - - - - - - - - - - -
Chicken Piccata
-------- ------------ --------------------------------
1 package lemon pepper-seasoned boneless chicken
-- breasts
--about 1 pound
1/4 cup egg substitute
--or 1 beaten egg
1/2 cup plain bread crumbs
1 tablespoon olive oil -- (up to 2)
--or canola oil
4 lemon wedges
fresh parsley sprigs

1. Dip chicken in egg substitute; coat both sides with bread crumbs.
2. In large nonstick skillet, over medium-high heat, heat oil. Add chicken; reduce
heat to medium. Cook until golden brown and cooked through, about 5 to 6 minutes
on each side. Serve with lemon wedges and parsley.
minutes.
- - - - - - - - - - - - - - - - - -
Chicken Roll-Ups
Light Meals
-------- ------------ --------------------------------
3/4 cups thinly sliced celery
1/2 cup thinly sliced carrot
1 small onion -- sliced
1 clove garlic -- minced
7 1/2 ounces tomatoes
1 teaspoon dried italian seasoning -- crushed
3/4 teaspoons sugar
3 medium chicken breasts -- skinned, boned
--and halved lengthwise
1/2 cup low-fat ricotta cheese
3 tablespoons grated parmesan cheese
1 tablespoon snipped fresh parsley
1/2 cup shredded mozzarella cheese -- optional
For sauce, spray a cold large saucepan with nonstick coating. Add celery,
mushrooms, carrot, onion, and garlic; cook till vegetables are tender. Cut up
tomatoes. Stir undrained tomatoes, tomato sauce, Italian seasoning, and sugar into
vegetables. Bring to boiling; reduce heat. Simmer, uncovered, 20 minutes or till
mixture is reduced to 2 cups.
Meanwhile, place each chicken piece between two pieces of plastic wrap. Pound with
a meat mallet to about 1/4-inch thickness.

Stir together ricotta cheese, Parmesan, and parsley in a bowl. Spoon about 1 1/2
tablespoons of the cheese mixture onto each chicken piece. Fold in long sides of
chicken pieces; roll up from short end. Place chicken rolls, seam side down, in a
2-quart square baking dish. Pour sauce over chicken. Cover with plastic wrap, then
foil, and refrigerate for 2 to 24 hours.
Before serving, remove plastic wrap. Bake, covered with foil, in a 375 F oven for�
35 to 40 minutes or till chicken is no longer pink. If desired, sprinkle with
mozzarella cheese and bake 4 minutes longer to melt cheese. If desired, serve with
hot cooked spinach fettuccine.
Makes 6 servings.
Food exchanges: 1/2 fruit, 1 1/2 bread, 2 1/2 meat, 1/2 fat.
- - - - - - - - - - - - - - - - - -
Chicken Satay
Categories : Asian Brunches & Entertaining
Appetizers
-------- ------------ --------------------------------
1 pound boneless skinless chicken
breasts
1/3 cup hoisin sauce
1/3 cup plum sauce
2 tablespoons sliced green onions
-- (with tops)
1 tablespoon grated gingerroot
2 tablespoons dry sherry
2 tablespoons white vinegar
Trim fat from chicken breasts. Cut chicken lengthwise into 1/2-inch
strips. Mix all ingredients except chicken in large glass or plastic bowl.
Add chicken; toss to coat. Cover and refrigerate 2 hours.
Set oven control to broil. Remove chicken from marinade; drain. Reserve
marinade. Thread 2 pieces chicken on each of twelve 10-inch skewers.*
Place on rack in broiler pan. Broil with tops 3 to 4 inches from heat
about 8 minutes, turning once, until done. Heat marinade to boiling in
1-quart saucepan. Serve with chicken. 12 APPETIZERS.
*If using bamboo skewers, soak skewers in water at least 30 minutes before

using to prevent burning.
- - - - - - - - - - - - - - - - - -
NOTES : average
Chicken Terrine
Categories : French Appetizers
Brunches & Entertaining
-------- ------------ --------------------------------
1 1/2 pounds boneless skinless chicken
breasts
2 tablespoons chopped shallots
1 tablespoon chopped fresh or
1 teaspoon dried thyme
1 teaspoon salt
2 egg whites
-- (about 1 small)
Heat oven to 350 degrees. Line loaf pan, 8-1/2 X 4-1/2 inches, with
aluminum foil. Sprinkle parsley in bottom of pan. Trim fat from chicken
breasts. Cut chicken into 1-inch pieces. Place chicken in food processor.
Cover and process until coarsely ground. Add remaining ingredients except
bell pepper. Cover and process until smooth. Stir in bell pepper.
Spread in pan. Cover tightly with foil. Bake 1 hour; remove foil cover.
Bake 20 to 30 minutes longer or until meat thermometer inserted in center
registers 180 degrees. Cover and let stand 1 hour. Refrigerate at least 3
hours. Invert onto serving platter. Remove pan and foil. 16 SERVINGS.
- - - - - - - - - - - - - - - - - -
NOTES : average

Chicken Tetrazzini
Pastanoodle Casseroles
-------- ------------ --------------------------------
6 ounces dried fettuccine
--preferably spinach
3 leeks -- white parts only
--washed and finely chopped
--1 1/2 cups
6 ounces button mushrooms -- quartered
1 teaspoon chopped fresh rosemary
1/2 cup 1% milk
2 cups cubed cooked chicken breast
fresh lemon juice -- to taste
1 tablespoon finely chopped fresh parsley
1. Preheat oven to 425 F. Lightly oil a 3-quart baking dish or coat it with�
nonstick spray.
2. Cook fettuccine in boiling salted water until al dente, about 8 minutes. Drain
and refresh under cold running water. Drain and set aside.
3. Meanwhile, in a large skillet, heat oil over medium heat. Add leeks and cook,
stirring, until lightly browned, 6 to 8 minutes. Add mushrooms and 1/2 teaspoon
rosemary; cook, stirring, until softened, about 5 minutes. Add flour and cook,
stirring, for 1 minute. Add chicken broth and milk; bring to a boil, stirring,
until slightly thickened, about 4 minutes more. Remove from heat and stir in
chicken. Season with lemon juice, salt and pepper.
4. Gently mix reserved fettuccine into chicken mixture and spoon into prepared
baking dish.
5. In a small bowl, combine Parmesan, breadcrumbs, lemon zest, parsley and
remaining 1/2 teaspoon rosemary. Season with salt and pepper. Sprinkle mixture
over the casserole. (The casserole will keep, covered, in the refrigerator for up
to 2 days.)
6. Bake casserole for 20 to 30 minutes, or until bubbling. Let stand for 5 minutes
before serving.
MAKES 6 SERVINGS.

- - - - - - - - - - - - - - - - - -
Chicken Tetrazzini2
-------- ------------ --------------------------------
--1 1/2 cups
1/2 cup 1% milk
nonstick spray.
baking dish.

to 2 days.)
before serving.
MAKES 6 SERVINGS.
- - - - - - - - - - - - - - - - - -
Chicken Tetrazzini3
-------- ------------ --------------------------------
--1 1/2 cups
1/2 cup 1% milk
nonstick spray.

baking dish.
to 2 days.)
before serving.
MAKES 6 SERVINGS.
- - - - - - - - - - - - - - - - - -
Chicken With Cilantro Pesto
-------- ------------ --------------------------------
Cilantro Pesto
6 Ounces uncooked fettuccine
2 Teaspoons vegetable oil
1 Cup -- �
1 Inch diagonal slices
asparagus (about 4 ounces)
1 Cup sliced fresh mushrooms (about 3
1 Ounce )
1/2 Cup chopped onion (about 1 medium)
1 1/2 Cups cut-up cooked chicken or
turkey (about 8 ounces)
CILANTRO PESTO
1/4 Cup low-sodium chicken broth
1 Tablespoon olive or vegetable oil
2 Teaspoons lemon juice
1/4 Cup grated Parmesan cheese
1 Tablespoon pine nuts
2 Cloves garlic
1 Cup firmly packed cilantro

Prepare Cilantro Pesto. Cook fettuccine as directed on package; drain.
Heat oil in 10-inch nonstick skillet over high heat. Add asparagus,
mushrooms and onion; stir-fry about 4 minutes or until asparagus is
crisp-tender. Reduce heat. Stir in chicken and pesto thoroughly. Heat
through; remove from heat. Add hot fettuccine to skillet; toss with 2
forks. 4 SERVINGS (ABOUT 1 CUP EACH)
MICROWAVE DIRECTIONS: Prepare Cilantro Pesto and fettuccine as directed.
Place oil, asparagus, mushrooms and onion in 3-quart microwavable
casserole. Cover tightly and microwave on high 5 to 6 minutes, stirring
after 3 minutes, until asparagus is crisp-tender. Stir in chicken and
pesto. Cover tightly and microwave 2 to 3 minutes or until hot. Add hot
fettuccine to casserole; toss with 2 forks.
CILANTRO PESTO
Place all ingredients in blender or food processor in order listed. Cover
and blend or process on medium speed, stopping occasionally to scrape
sides, until almost smooth.
- - - - - - - - - - - - - - - - - -
Chicken With Leek, Pear & Mushroom Sauce
-------- ------------ --------------------------------
1 teaspoon butter
1 teaspoon canola oil
4 boneless skinless chicken breasts -- trimmed of fat
--1 to 1 1/4 pounds total
2 ounces thinly sliced prosciutto -- trimmed of fat
--and cut in julienne
2 cups thinly sliced shiitake mushroom caps
1/2 cup thinly sliced leek
--white part only
1 ripe bosc or anjou pear -- peeled
--cored and chopped
1 1/2 cups reduced-sodium chicken broth -- defatted
1/4 cup dry vermouth
2 tablespoons madeira
orange-scented sweet potato-squash puree
--see recipe
2 scallions -- finely chopped
2 tablespoons chopped dried cranberries
2 tablespoons chopped toasted pecans
1. In a large nonstick skillet, heat butter and oil over medium-high heat. Season

chicken with salt and pepper and cook until browned and no longer pink inside, 3
to 4 minutes per side. Transfer to a plate and keep warm. 2. Reduce heat to
medium; add prosciutto, mushrooms and leek to skillet and cook, stirring, until
tender, about 3 minutes. Transfer to a small bowl. 3. Increase heat to high; add
pear, chicken broth, vermouth and Madeira to skillet. Bring to a boil, scraping up
any browned bits. Add any juices accumulated on chicken plate. Cook, mashing pear
into sauce, until slightly thickened, about 10 minutes. Add prosciutto mixture and
cook until heated through. 4. To serve, mound sweet potato puree on 4 warmed
dinner plates. Thinly slice chicken on the diagonal and fan next to puree. Spoon
sauce over chicken. Sprinkle scallions, cranberries and pecans over plate. Serve
immediately.
Developed by Elizabeth Terry, Elizabeth on 37th, 105 East 37th Street, Savannah,
Georgia. (912) 236-5547.
MAKES 4 SERVINGS.
fat); 59 grams carbohydrate; 845 mg sodium: 85 mg cholesterol; 5 grams fiber.
- - - - - - - - - - - - - - - - - -
Chicken, Bean And Corn Salad
-------- ------------ --------------------------------
1 cup mesquite-marinated chicken breast -- cooked
--sliced in 1/4-inch-thick strips
1 can red kidney beans -- rinsed and drained
--l6 to 19 ounces
l0 ounces frozen corn -- thawed
1/2 cup thinly sliced green onions
1 tablespoon red wine vinegar
1/2 teaspoon salt
2 tablespoons chopped cilantro
--or parsley
In medium bowl, combine chicken and remaining ingredients. Serve on a bed of
lettuce, if desired.
Per serving: About 110 cal, 21 g pro, 2 g car, 2 g fat, 16 % cal from fat, 50 mg

- - - - - - - - - - - - - - - - - -
Chicken-Basil Noodles
Pastanoodle
-------- ------------ --------------------------------
2 teaspoons olive or vegetable oil
1/2 cup finely chopped onion (about 1
1 medium )
2 1/2 cups chopped tomatoes (about 3
1 medium )
2 cups cubed cooked chicken or turkey
1/4 cup chopped fresh basil
1/2 teaspoon salt
2 cups hot cooked cholesterol-free
noodles
Heat oil in 10-inch nonstick skillet over medium-high heat. Saute onion
and garlic in oil. Stir in remaining ingredients except noodles; reduce
heat to medium. Cover and cook about 5 minutes, stirring frequently, until
mixture is hot and tomatoes are soft. Serve over noodles. 4 SERVINGS
(ABOUT 3/4 CUP CHICKEN MIXTURE AND 1/2 CUP NOODLES EACH).
MICROWAVE DIRECTIONS: Omit olive or vegetable oil. Mix all ingredients
except noodles in ungreased 2-quart microwavable casserole. Cover loosely
and microwave on high 6 to 8 minutes, stirring every 2 minutes, until
mixture is hot and tomatoes are soft. Serve over noodles.
- - - - - - - - - - - - - - - - - -
Chicken-Basil Noodles2
Pastanoodle

-------- ------------ --------------------------------
1 medium )
1 medium )
1/2 teaspoon salt
noodles
- - - - - - - - - - - - - - - - - -
Chicken-Basil Noodles3
Pastanoodle
-------- ------------ --------------------------------
1 medium )
1 medium )
1/2 teaspoon salt
noodles

- - - - - - - - - - - - - - - - - -
Chicken-Vegetable Soup
Categories : Chicken Soups & Stews
-------- ------------ --------------------------------
1/2 cup ditalini macaroni
--or small elbow macaroni
6 cups canned chicken broth
2 medium tomatoes -- seeded
4 carrots -- trimmed
--peeled
--chopped into 1-inch pieces
2 small onions -- peeled and trimmed
4 ounces haricots verts
--thin -- short green beans
--ends trimmed
2 small zucchini
--cut into 1/2-inch pieces
3 garlic cloves -- chopped
1 cup shredded roast chicken -- optional
1/4 cup packed fresh basil leaves
--cut into thin strips
1 1/2 teaspoon kosher salt
olive oil -- to taste
grated parmesan cheese -- optional
1. In large pot of salted boiling water, cook pasta until a dente. Drain and
refresh under cold water; reserve.
2. In medium saucepan, combine broth, tomatoes, carrots, onions, haricots verts,
zucchini and garlic. Cover and bring to boil. Reduce heat to a simmer and cook,
uncovered, for 15 minutes. Add chicken, basil, salt and pepper. Cook 2 minutes.
Stir in olive oil. Serve hot or at room temperature.

minutes.
- - - - - - - - - - - - - - - - - -
Chicken-Vegetable Soup (2)
Categories : Soups & Stews Chicken
-------- ------------ --------------------------------
4 cups chicken broth
1 cup small cauliflowerets*
1 cup cut-up fresh green beans*
1/8 teaspoon pepper
4 small new potatoes -- cut into
fourths
1 medium carrot -- sliced
*Substitute
1 cup frozen cauliflower and
1 cup frozen cut green beans
-- �
Heat all ingredients to boiling; reduce heat. Cover and simmer 10 to 12 minutes,
stirring occasionally, until vegetables are crisp-tender. Garnish each serving
with tarragon sprig if desired. 4 SERVINGS (ABOUT 1-1/2 CUPS EACH).
- - - - - - - - - - - - - - - - - -
NOTES : easy

Chickpea & Couscqus Salad
Categories : Beans & Legumes Pastanoodle
Salads
-------- ------------ --------------------------------
3/4 cup couscous or bulgur
1/3 cup walnuts or pine nuts
1 cucumber -- peeled
--seeded and diced
1 1/2 cups chopped fresh parsley
1/3 cup thinly sliced scallions
2 tablespoons chopped fresh tarragon
1 teaspoon freshly grated lemon zest
2 cloves garlic -- peeled
1/2 teaspoon salt
1 teaspoon paprika
tarragon-yogurt dressing -- see recipe
1. In a large bowl, cover couscous (or bulgur) with warm water. Let stand until
tender, 15 to 30 minutes. Drain in a sieve, gently pressing out excess water.
Return to mixing bowl. 2. In a small dry skillet, toast walnuts (or pine nuts)
over low heat, stirring, until fragrant, about 5 minutes (or toast in a toaster
oven). Let cool, then coarsely chop. 3. Add chickpeas, cucumber, parsley,
scallions, tarragon, lemon zest and nuts to couscous. Toss to combine. 4. With the
side of a chef's knife, mash garlic with 1/2 teaspoon salt. Transfer to a small
bowl; whisk in lemon juice, oil and paprika. Toss lemon dressing with salad.
Season with salt and pepper. Serve, passing Tarragon-Yogurt Dressing separately.
- - - - - - - - - - - - - - - - - -
Chickpea & Couscqus Salad2

Salads
-------- ------------ --------------------------------
--seeded and diced
1/2 teaspoon salt
1 teaspoon paprika
- - - - - - - - - - - - - - - - - -
Chickpea & Couscqus Salad3
Salads
-------- ------------ --------------------------------

--seeded and diced
1/2 teaspoon salt
1 teaspoon paprika
- - - - - - - - - - - - - - - - - -
Chickpean And Goat Cheese Burgers
Categories : Sandwiches Vegetarian
-------- ------------ --------------------------------
--preferably olive oil flavored
12 green onions -- finely chopped
1/2 red bell pepper -- finely chopped
6 cloves garlic -- thinly sliced

30 ounces chickpeas -- rinsed and drained
2 egg whites
1 1/2 teaspoon dried thyme
1 1/2 teaspoon dried basil
salt -- to taste
1 teaspoon ground black pepper
1 teaspoon cayenne pepper
1/3 cup unseasoned dry bread crumbs
--fennel-olive relish--
--see recipe
1/4 cup finely chopped fennel bulb
1/4 cup finely chopped onion
1/4 cup pitted green olives -- finely chopped
--or vegetable oil
1 teaspoon white wine vinegar
red pepper flakes -- to taste
--buns--
6 hamburger buns -- toasted
2 ounces goat cheese -- sliced or crumbled
1. In small bowl, place sun-dried tomatoes; add boiling water to cover. Let stand
until tomatoes are soft, about 3 minutes; drain and chop.
2. Coat medium skillet with cooking spray; place over medium heat until hot. Saute
green onions, bell pepper and garlic about 5 minutes, until tender. Add chickpeas;
cook over medium heat 2 to 3 minutes, until mixture is dry.
3. In food processor or blender, pulse tomatoes, chickpea mixture, egg whites,
garlic, thyme and basil until almost smooth. Mix in salt to taste, black pepper,
cayenne pepper and enough bread crumbs to make a firm mixture. Form into 6
burgers.
4. Coat large skillet with cooking spray; place over medium heat until hot. Saute
burgers about 5 minutes on each side, until browned. Spoon about 3 tablespoons
Fennel-Olive Relish on bottom of each bun; top each with a burger. Top burgers
with goat cheese and bun tops. Per serving: About 531 cal, 26g pro, 103g car, 12g
fat, 18% cal from fat, 10mg chol, 1,708 mg sod, 19g fiber.
Fennel-Olive Relish
Mix all ingredients; refrigerate several hours for flavors to blend.
Note: If fresh fennel is not available, 1/4 cup finely chopped clery and 1/2
teaspoon crushed fennel seed can be substituted.
Makes 3/4 cup relish.
- - - - - - - - - - - - - - - - - -

Chickpean And Goat Cheese Burgers2
Categories : Sandwiches Vegetarian
-------- ------------ --------------------------------
--preferably olive oil flavored
1/2 red bell pepper -- finely chopped
6 cloves garlic -- thinly sliced
30 ounces chickpeas -- rinsed and drained
2 egg whites
1 1/2 teaspoon dried thyme
1 1/2 teaspoon dried basil
salt -- to taste
1 teaspoon ground black pepper
1 teaspoon cayenne pepper
1/3 cup unseasoned dry bread crumbs
--fennel-olive relish--
--see recipe
1/4 cup finely chopped fennel bulb
1/4 cup pitted green olives -- finely chopped
--or vegetable oil
1 teaspoon white wine vinegar
red pepper flakes -- to taste
--buns--
6 hamburger buns -- toasted
2 ounces goat cheese -- sliced or crumbled
1. In small bowl, place sun-dried tomatoes; add boiling water to cover. Let stand
until tomatoes are soft, about 3 minutes; drain and chop.
2. Coat medium skillet with cooking spray; place over medium heat until hot. Saute
green onions, bell pepper and garlic about 5 minutes, until tender. Add chickpeas;
cook over medium heat 2 to 3 minutes, until mixture is dry.
3. In food processor or blender, pulse tomatoes, chickpea mixture, egg whites,
garlic, thyme and basil until almost smooth. Mix in salt to taste, black pepper,
cayenne pepper and enough bread crumbs to make a firm mixture. Form into 6
burgers.
4. Coat large skillet with cooking spray; place over medium heat until hot. Saute
burgers about 5 minutes on each side, until browned. Spoon about 3 tablespoons
Fennel-Olive Relish on bottom of each bun; top each with a burger. Top burgers
with goat cheese and bun tops. Per serving: About 531 cal, 26g pro, 103g car, 12g
fat, 18% cal from fat, 10mg chol, 1,708 mg sod, 19g fiber.

Fennel-Olive Relish
Mix all ingredients; refrigerate several hours for flavors to blend.
Note: If fresh fennel is not available, 1/4 cup finely chopped clery and 1/2
teaspoon crushed fennel seed can be substituted.
Makes 3/4 cup relish.
- - - - - - - - - - - - - - - - - -
Chickpeas With Broccoli Rabe
Main Dishes
-------- ------------ --------------------------------
1 pound broccoli rabe -- trimmed,
--washed & cut into 1-inch pieces
--and thinly sliced
2 cups cooked chick peas
1/4 teaspoon red-pepper flakes
1. Bring a pot of salted water to a boil. Add the broccoli rabe and cook until
almost tender, about 5 minutes. Drain well.
2. In a large skillet, heat oil over medium-low heat. Add garlic and stir until
pale golden, about 1 minute. Stir in chickpeas, red-pepper flakes and 1/2 cup
water. Simmer for 5 minutes, stirring occasionally.
3. Stir in the broccoli rabe and cook until tender, about 3 minutes. Season with
salt and pepper. Serve hot or at room temperature.

- - - - - - - - - - - - - - - - - -
Chili-Clam Spaghetti
Categories : Pastanoodle Seafood
Main Dishes
-------- ------------ --------------------------------
1 12 ounce th spaghetti
10 1/2 ounces white clam spaghetti sauce
3/4 cups chopped onion
3/4 cups chopped red sweet pepper
1/2 teaspoon crushed red pepper
Cook spaghetti in lightly salted water according to package directions.
Meanwhile, in a large saucepan, combine spaghetti sauce, onion, sweet pepper,
crushed red pepper, and garlic. Bring to boiling; reduce heat and simmer,
uncovered, for 10 to 15 minutes or till vegetables are tender.
Combine wine and flour in a small bowl. Add to saucepan. Return to boiling; cook
and stir 1 minute more. Drain spaghetti and toss with clam sauce.
Makes 6 servings.
Food exchanges: 1/2 vegetable, 3 bread, 1 meat.
- - - - - - - - - - - - - - - - - -
Chili-Clam Spaghetti2
Main Dishes

-------- ------------ --------------------------------
Makes 6 servings.
- - - - - - - - - - - - - - - - - -
Chili-Clam Spaghetti3
Main Dishes
-------- ------------ --------------------------------

Makes 6 servings.
- - - - - - - - - - - - - - - - - -
Chili-Corn Pudding
-------- ------------ --------------------------------
1/2 teaspoon salt
3/4 cup skim milk
2 cups cooked whole kernel corn
2 egg whites or
1 can chopped green -- (4 ounces)
chilies -- drained
Heat oven to 350 degrees. Heat margarine in 2-quart saucepan over
medium-high heat. Saute onion and bell pepper in margarine; remove from
heat. Stir in flour, salt, chili powder and cumin. Cook over medium heat,
stirring constantly, until bubbly; remove from heat. Gradually stir in
milk. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir
in corn, egg whites and chilies. Pour into ungreased square baking dish, 8
X 8 X 2 inches. Bake uncovered 25 to 30 minutes or until bubbly. Garnish
with red bell pepper rings if desired. 4 SERVINGS (ABOUT 3/4 CUP EACH).

- - - - - - - - - - - - - - - - - -
Chili-stuffed Peppers
Categories : Light Meals Main Dishes
Beef Brunches & Entertaining
-------- ------------ --------------------------------
4 large red -- yellow or green
bell
peppers
1/2 pound extra-lean ground beef
1 medium )
2 teaspoons chili powder
1/2 teaspoon ground onion
1 can kidney beans -- (16 ounces)
drained
1 can tomato puree -- (15 ounces)
chilies -- undrained
Heat oven to 350 degrees. Cut bell peppers lengthwise in half. Remove
seeds and membranes. Place peppers, cut sides up, in rectangular baking
dish, 13 X 9 X 2 inches.
Cook ground beef and onion in 10-inch nonstick skillet over medium heat,
stirring occasionally, until beef is brown; drain. Stir in remaining
ingredients. Heat to boiling; reduce heat. Cover and simmer 10 minutes,
stirring frequently.
Divide beef mixture evenly among peppers. Cover and bake 40 to 45 minutes
or until peppers are tender. 4 SERVINGS (2 PEPPER HALVES EACH).
MICROWAVE DIRECTIONS: Prepare peppers as directed above--except place in
rectangular microwavable dish, 13 X 9 X 2 inches. Crumble ground beef into
3-quart microwavable casserole. Add onion. Cover loosely and microwave on
high 2 to 4 minutes, stirring after 2 minutes, until beef is no longer
pink; drain. Stir in remaining ingredients. Cover tightly and microwave 5
to 7 minutes, stirring after 3 minutes, until boiling. Divide beef mixture
evenly among peppers. Cover tightly and microwave 10 to 12 minutes,
rearranging peppers after 5 minutes, until peppers are tender. Let stand
covered 5 minutes.

- - - - - - - - - - - - - - - - - -
NOTES : easy
Chili-stuffed Peppers2
Categories : Luncheon Main Dishes
Beef Brunches & Entertaining
-------- ------------ --------------------------------
bell
peppers
1 medium )
2 teaspoons chili powder
1/2 teaspoon ground onion
drained
1 can tomato puree -- (15 ounces)
chilies -- undrained
Heat oven to 350 degrees. Cut bell peppers lengthwise in half. Remove
seeds and membranes. Place peppers, cut sides up, in rectangular baking
dish, 13 X 9 X 2 inches.
Cook ground beef and onion in 10-inch nonstick skillet over medium heat,
stirring occasionally, until beef is brown; drain. Stir in remaining
ingredients. Heat to boiling; reduce heat. Cover and simmer 10 minutes,
stirring frequently.
Divide beef mixture evenly among peppers. Cover and bake 40 to 45 minutes
or until peppers are tender. 4 SERVINGS (2 PEPPER HALVES EACH).
MICROWAVE DIRECTIONS: Prepare peppers as directed above--except place in
rectangular microwavable dish, 13 X 9 X 2 inches. Crumble ground beef into
3-quart microwavable casserole. Add onion. Cover loosely and microwave on
high 2 to 4 minutes, stirring after 2 minutes, until beef is no longer
pink; drain. Stir in remaining ingredients. Cover tightly and microwave 5
to 7 minutes, stirring after 3 minutes, until boiling. Divide beef mixture
evenly among peppers. Cover tightly and microwave 10 to 12 minutes,
rearranging peppers after 5 minutes, until peppers are tender. Let stand
covered 5 minutes.
- - - - - - - - - - - - - - - - - -
NOTES : easy

Chili-Topped Pizza And Vegetarian Chili
Categories : Pizza Chili
Vegetarian Main Dishes
-------- ------------ --------------------------------
2 cups chopped onion
1 cup chopped green sweet pepper
1 cup chopped carrot
1 cup chopped celery
14 ounces chili-style chunky tomatoes
2 tablespoons chili powder
1 teaspoon ground cumin
1 cup fresh or frozen whole kernel corn
15 ounces pinto beans -- drained
1 italian bread shell
--12 inch boboli
3/4 cups part-skim mozzarella
--or reduced-fat cheddar cheese
shredded lettuce
chopped tomato
sliced green onion
salsa -- optional
1 cup vegetable broth
Add oil to a large saucepan; heat over medium heat. Add onion, sweet pepper,
carrot, celery, and garlic. Cook 5 minutes, stirring occasionally. Add undrained
tomatoes, chili powder, and cumin. Simmer 15 minutes. Add corn; simmer 5 minutes
or till carrot is tender.
Place 1 cup pinto beans in a blender container or food processor bowl. Cover;
blend or process till smooth. Stir processed and remaining beans into vegetable
mixture. Cover and refrigerate overnight to blend flavors.
For pizza: Spread 1 cup chili mixture over Italian bread shell; sprinkle with
mozzarella or cheddar cheese. Bake in a 400 F oven for 10 minutes or till edges�
are golden brown and cheese is melted. Top with lettuce, tomato, green onion, and
salsa, if desired.
Makes 4 servings.
Nutrition facts per serving: 418 cal., 12 g total fat (2 g sat. far), 17 mg
cholesterol, 1,100 mg sodium, 64 g carbohydrate., 5 g dietary fiber, 21 g pro.
Daily Value: 42% vitamin. A, 33% vitamin. C, 25% calcium, 24% iron.
Food exchanges: 1 vegetable. 3 1/2 bread, 1 meat, 1 1/2.
For chili: Stir vegetable broth into remaining chili mixture; heat through.

Makes 4 servings.
cholesterol, 1,548 mg sodium, 44 g carbohydrate., 9 g dietary fiber, 8 g pro.
Food exchanges: 2 1/2 vegetable, 2 bread, 1/2 fat.
- - - - - - - - - - - - - - - - - -
Chilled Beet And Cucumber Soup
-------- ------------ --------------------------------
2 pounds beets -- trimmed
--about 8
1 yellow onion -- quartered
8 cups poultry stock
2 cucumbers -- peeled and seeded
--cut into thin strips
2 tablespoons rice-wine vinegar
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup finely chopped fresh dill -- divided
1 cup nonfat plain yogurt -- optional
--or low fat sour cream
1. In large nonreactive stockpot, over medium-high heat, combine beets, onion,
Poultry Stock, 1 cup water and sugar. Cover; bring to boil. Reduce heat to low and
simmer, covered, about 45 to 60 minutes, until beets are tender. With slotted
spoon, transfer beets to colander. Reserve cooking liquid.
2. Peel beets under cold running water. Halve 3 beets. Cut remaining beets into
strips 1 inch long and 1/4 inch wide. Cover and refrigerate.
3. Strain cooking liquid through a finemesh sieve into a large bowl. Remove and
discard onion. In food processor fitted with metal blade, puree the 6 beet halves
and 1 cup of the strained liquid. Add to the remaining strained liquid in the
bowl. Cover and refrigerate at least 4 hours or overnight.
4. Add beet strips, cucumber strips, lemon juice, vinegar, salt, pepper and half
the dill to the chilled beet mixture. Stir well.

5. To serve, ladle into individual bowls and garnish with an equal amount of the
yogurt and the remaining dill.
Makes 8 servings. Preparation time: 25 minutes. Cooking time: 50 minutes. Chilling
time: 4 hours.
Reprinted with permission from Healthy Courses, The Williams-Sonoma collection
(c)1995, Weldon Owen Inc. Edited by Chuck Williams. Recipes by Diane Rossen
Worthington. Photography by Alan Rosenberg and Allen V. Lott. Published by Time-
Life Inc. To order a copy of this book, call 800-277-8844.
- - - - - - - - - - - - - - - - - -
Chilled Cauliflower In Citrus Vinaigrette
Categories : Salads Vegetables
-------- ------------ --------------------------------
1 cauliflower -- trimmed
--about 2-pounds
3/4 cups fresh orange juice
1 1/2 tablespoon olive oil
1/2 teaspoon kosher salt
1/4 teaspoon dried tarragon -- crumbled fine
1/4 teaspoon freshly ground white pepper
1/2 cup finely diced red bell pepper
1/4 cup thinly sliced scallion greens
--2 scallions
1 teaspoon coarsely grated orange zest
1 teaspoon coarsely grated lemon zest
1.Arrange cauliflower in a wide microwavable serving dish. Cover and microwave on
high for 2 minutes, just to begin cooking.
2. In a small bowl, combine orange juice, lemon juice, oil, salt, tarragon and
pepper. Pour evenly over the cauliflower. Cover and microwave 2 minutes longer.
Toss, cover and cook about 2 minutes longer, or until al dente.
3. Let stand 2 minutes. Uncover and let cool to room temperature. Cover and chill

for several hours or more.
4. To serve, combine parsley, bell peppers, scallions and orange and lemon zest.
Toss gently with the chilled cauliflower.
- - - - - - - - - - - - - - - - - -
Chilled Yellow Tomato Soup With Avocado
-------- ------------ --------------------------------
1 tablespoon olive oil -- plus 1 teaspoon
2 large onions -- chopped
3 1/2 pounds yellow tomatoes -- chopped
--8 cups
1 ripe hass avocado
1/4 cup chopped fresh cilantro -- plus 2 tablespoons
--slivered
2 tablespoons fresh lime juice
1 tablespoon chopped shallot
1/3 cup seeded and diced ripe red tomato
1/3 cup yellow pear tomatoes -- halved
2 small tomatillos -- husked and diced
1. In a large saucepan, heat 1 tablespoon oil over medium heat. Add onions and
cook, covered, stirring occasionally until translucent, 4 to 5 minutes. Add
chopped yellow tomatoes; cook, uncovered, until pulpy, about 20 minutes. 2. In a
blender or food processor, puree tomato mixture in 2 batches. Press through a fine
sieve into a large bowl, discarding skins and seeds. Season with salt and pepper.
Cover and refrigerate until chilled, at least 2 hours or overnight 3. Just before
serving, peel and pit avocado. In a small bowl, mash avocado, chopped cilantro,
lime juice and shallot into a coarse puree. Season with salt and pepper. In
another small bowl, toss red tomato, yellow pear tomatoes and tomatillos with
remaining 1 teaspoon oil. 4. To serve, ladle soup into 6 chilled soup plates.
Place a scoop of avocado puree in the center and surround with some of the tomato
mixture. Garnish with slivered cilantro and a grinding of black pepper.
Developed by Charlie Trotter, Charlie Trotter's, 816 West Armitage Avenue,
Chicago, IL, (773) 248-6228.

- - - - - - - - - - - - - - - - - -
Chinese Firecrackers
Categories : Brunches & Entertaining Snacks
Appetizers Asian
-------- ------------ --------------------------------
1/2 pound ground turkey
1 cup finely chopped cabbage
1/2 cup shredded carrot (about 1
1 medium )
2 tablespoons finely chopped green
onions (with tops)
1 tablespoon chili paste or puree
1 tablespoon dry white wine
14 frozen phyllo leaves (13 X 9
1 inch e ), thawed
1 tablespoon plus
3/4 cup sweet-and-sour sauce
Heat 1 teaspoon oil in 10-inch nonstick skillet. Cook ground turkey,
cabbage, carrot and onions in oil over medium heat about 5 minutes,
stirring frequently, until turkey is done and vegetables are crisp-tender.
Stir in chili paste. Mix wine and cornstarch; stir into turkey mixture.
Cook uncovered, stirring occasionally, until slightly thickened.
Heat oven to 375 degrees. Cut phyllo leaves crosswise in half. Cover with
damp towel to keep from drying out. Place 1 piece phyllo on flat surface.
Brush with small amount of oil. Top with second piece phyllo. Place about
2 tablespoons turkey mixture on short end of phyllo; shape into about
4-inch log. Roll up phyllo and turkey mixture. Twist phyllo 1 inch from
each end to form firecracker shape. Repeat with remaining phyllo and
turkey mixture. Brush firecrackers with remaining oil.
Bake on ungreased cookie sheet 18 to 22 minutes or until phyllo is crisp
and golden brown. Serve with sweet-and-sour sauce. 14 FIRECRACKERS.

- - - - - - - - - - - - - - - - - -
NOTES : average
Chipotle Dressing
Categories : Salad Dressings Light Meals
Salads Tex-Mex
-------- ------------ --------------------------------
1 cup plain nonfat yogurt
1/4 cup cholesterol-free reduced-
calorie mayonnaise or salad
dressing
2 tablespoons finely chopped canned
chipotle chilies in adobo sauce
1/4 teaspoon salt
Beat all ingredients until smooth. Cover and refrigerate at least 2 hours.
ABOUT 1-1/4 CUPS DRESSING.
- - - - - - - - - - - - - - - - - -
NOTES : easy
Chocolate Brownie Sundae
-------- ------------ --------------------------------
2 cups red-fat semisweet choco baking chips -- divided
1 tablespoon water

1/2 cup frozen egg substitute -- thawed
2/3 cups all-purpose flour
1/8 teaspoon salt
1 cup low-fat frozen yogurt
1 cup chocolate sauce
--see recipe
1. Preheat oven to 350 F. Spray 3inch-square baking pan with vegetable oil cooking�
spray. In medium saucepan, over low heat, combine margarine, 1 cup of the chips
and water. Stir about 3 minutes, until chips are melted. Stir in sugar and
vanilla. Add egg substitute; stir well.
2. In small bowl, combine flour, baking soda and salt; add to chip mixture,
stirring until blended. Stir in remaining 1 cup chips. Pour into prepared pan.
3. Bake 25 minutes, or just until brownies begin to pull away from sides of pan.
(Do not overbake.) Cool completely in pan on wire rack.
4. Cut into 16 squares. At serving time, place 1 brownie on serving plate. Using
small melon baller, top each brownie with 3 balls of frozen yogurt. Drizzle each
dessert with 1 tablespoon Chocolate Sauce.
Note: If using microwave, in medium microwave-safe bowl, place margarine, 1 cup
chips and water. Microwave 1 minute at High (100%); stir until chips are melted.
- - - - - - - - - - - - - - - - - -
Chocolate Bundt Cake
Categories : Chocolate Cakes & Frostings
-------- ------------ --------------------------------
***CAKE***
2 large eggs
2 large egg whites
1 cup unsweetened cocoa powder
--preferably dutch-process
1 teaspoon salt
1 cup buttermilk
1 cup fruit puree fat replacement

--homemade or store-bought
1/3 cup canola oil
2 tablespoons instant coffee granules
2 teaspoons pure vanilla extract
***CHOCOLATE GLAZE***
2 tablespoons chopped hazelnuts
--or almonds
3 ounces bittersweet chocolate -- coarsely chopped
--not unsweetened
--or semisweet chocolate
3 tablespoons 1% milk
TO MAKE CAKE: 1. Preheat oven to 325 F. Lightly oil a 12-cup Bundt pan or coat it�
with nonstick spray. 2. Place eggs and egg whites in a large mixing bowl and set
bowl in a pan of hot water; stir occasionally to warm eggs. 3. Meanwhile, sift
flour, cocoa, baking powder, baking soda and salt into a medium bowl. Set aside.
4. In another medium bowl, whisk buttermilk, fruit puree, oil, coffee granules and
vanilla. Set aside. 5. Remove bowl of eggs from water. Beat with an electric mixer
on low speed. Gradually add sugar. Increase mixer speed to high and continue
beating until mixture is thick and pale, about 5 minutes. 6. With a rubber
spatula, alternately fold reserved dry ingredients and buttermilk mixture into egg
mixture, making 3 additions of dry ingredients and 2 additions of buttermilk
mixture. 7. Scrape batter into prepared pan. Bake for 50 to 60 minutes, or until
top springs back when touched lightly and cake shrinks away slightly from sides of
pan. Place on a wire rack to cool for 10 minutes. Loosen edges and invert cake
onto rack. Cool completely.
TO MAKE GLAZE & FINISH CAKE: 1. Spread hazelnuts (or almonds) in a shallow pan and
bake in a 325 F oven for 5 to 7 minutes, or until fragrant. Let cool. 2. In a�
small heavy saucepan, combine chocolate and milk; heat over low heat, stirring,
until glaze is smooth. 3. Place cake on a serving plate. Carefully pour warm glaze
over cake, letting it drip down the sides. Sprinkle with nuts.
MAKES 1 CAKE. FOR 16 SERVINGS.
52 grams carbohydrate; 260 mg sodium: 27 mg cholesterol; 1 gram fiber.
- - - - - - - - - - - - - - - - - -
Chocolate Caramel Bars (LF)
Recipe By : Sunsweet Lighter Baker Ad
-------- ------------ --------------------------------

1 3/4 cups all-purpose flour -- plus 3 tablespoons
1 3/4 cups quick-cooking oats
1/4 teaspoon salt
1/2 cup Sunsweet Lighter Bake
1 cup semisweet chocolate chips
3/4 cup fat-free caramel ice cream topping
Preheat oven to 350 F. Coat 13 x 9-inch pan with cooking spray. Combine 1 3/4�
cups flour, oats, brown sugar, baking soda and salt. Add Lighter Bake and oil;
stir with for, or fingertips until evenly moist and crumble. Reserve 1 cup for
topping. Press remaining mixture evenly onto bottom of pan. Bake 15 minutes.
Cool 10 minutes. Sprinkle with chocolate pieces. Stir remaining flour into
caramel topping. Drizzle over chocolate. Sprinkle with reserved crumbs. Bake 15
minutes or until edges are golden. Cool. Makes 36 bars.
Nutrients per serving: Calories 130 (21% from fat); protein 2g, fat 3g;
carbohydrate 24g; sodium 50mg; cholesterol 0mg.
- - - - - - - - - - - - - - - - - -
Chocolate Chip Cookies
-------- ------------ --------------------------------
1 cup unsalted margarine
--at least 60% vegetable oil
1 cup sugar
1/4 teaspoon salt
2 egg whites
2 teaspoons vanilla
1/2 cup oat bran*
3 ounces miniature semisweet chocolate pieces
--1/2 cup
Beat the margarine in a large mixing bowl with an electric mixer on medium to high
speed for 30 seconds. Add sugar, brown sugar, baking soda, and salt; beat well.
Add egg whites and vanilla; beat till well combined. Beat in as much flour as you
can. Stir in remaining flour and oat bran with a wooden spoon. Stir in chocolate
pieces. Drop dough by rounded teaspoons 2 inches apart onto an ungreased cookie
sheet.
Bake in a 375 F oven for 8 to 10 minutes or till edges are lightly browned. Remove�

the cookies from the cookie sheet and cool on a wire rack. Makes about 50.
*If you do not have oat bran on hand, you can use rolled oats. Process 2/3 cup
rolled oats in a covered blender container or food processor bowl till ground;
substitute for the 1/2 cup oat bran.
Nutrition facts per cookie: 86 cal., 4 g total fat (1 g sat. fat), 0 mg
Food exchanges: 1/2 bread, 1/2 fat.
- - - - - - - - - - - - - - - - - -
Chocolate Chip Cookies (2)
-------- ------------ --------------------------------
1 teaspoon vanilla
1 egg white or
2 tablespoons cholesterol-free egg
product
1/4 teaspoon salt
1/2 cup miniature semisweet chocolate
chips
Heat oven to 375 degrees. Mix sugars, margarine, vanilla and egg white in large
bowl. Stir in flour, baking soda and salt. Stir in chocolate chips. Drop dough by
rounded teaspoonfuls about 2 inches apart onto ungreased cookie sheet. Bake 8 to
10 minutes or until golden brown. Cool slightly; remove from cookie sheet. ABOUT
2-1/2 DOZEN COOKIES.
- - - - - - - - - - - - - - - - - -
NOTES : easy

Chocolate Lover's Cheesecake
Categories : Cheesecakes Chocolate
-------- ------------ --------------------------------
1 1/2 cup wheat germ -- any flavor
3 tablespoons low-calorie margarine -- melted
1 egg white -- lightly beaten
--or 4 egg whites
1/4 cup low-sugar spreadable fruit
--raspberry or apricot
--or fat free caramel topping
1. Preheat oven to 350 F. Lightly spray a 3-inch pie plate with cooking spray.�
2. In bowl, combine wheat germ and brown sugar. Add margarine and 1 egg white; mix
well. Press mixture onto bottom and sides of prepared pie plate. Bake 8 minutes;
remove from oven.
3. In blender, process cottage cheese until smooth. Add sugar, cocoa and vanilla;
blend well. Add egg substitute; blend just until all ingredients are combined.
4. Pour into crust. Bake 40 to 45 minutes, until center is almost set. Cool
completely.
5. Refrigerate 3 hours or overnight. Just before serving, heat fruit spread or
caramel topping in microwave on High (100% power) about 10 seconds, until
spreadable. Spread over top of cheesecake.
Makes 10 servings. Preparation time: 20 minutes. Baking time: 50 minutes. Chilling
time: 3 hours.
- - - - - - - - - - - - - - - - - -

Chocolate Meringue Tart
Categories : Chocolate Desserts
-------- ------------ --------------------------------
3 egg whites
1 1/2 teaspoons vanilla extract -- divided
6 tablespoons unsweetened cocoa powder -- divided
1 cup skim milk
1 1/2 cups reduced-calorie nondairy whipped topping -- thawed
1/2 ounce chocolate -- shaved
2. In large bowl, with electric mixer at high speed, whip egg whites, 1/2 teaspoon
vanilla and cream of tartar until soft peaks form. Slowly add 2/3 cup sugar,
beating until thick and shiny; beat in 2 tablespoons cocoa.
3. Spread meringue into a l0-inch circle on parchment paper-lined baking sheet.
Bake 1 1/2 hours. Turn off oven; leave meringue in oven to cool completely. Store
in airtight container until ready to use.
4. In small saucepan, sprinkle gelatin over water; let stand 1 minute. Over low
heat, stir about 2 minutes, until gelatin dissolves.
5. In electric blender or food processor, blend milk, remaining 1/3 cup sugar, the
remaining 1/4 cup cocoa and the remaining 1 teaspoon vanilla until well blended.
With motor running, gradually add gelatin mixture, processing until blended. Pour
into large bowl; stir in whipped topping. Chill until thick enough to hold a
shape.
6. Spread cocoa mixture evenly onto prepared meringue shell. Chill 1 hour. To
serve, garnish with shaved chocolate.
- - - - - - - - - - - - - - - - - -
Chocolate Mocha Creme Puddings

Categories : Desserts Chocolate
-------- ------------ --------------------------------
1 package chocolate cook-&-serve pudding mix
--6 serving size or 5 ounces
--not instant
2 tablespoons instant espresso
3 cups skim milk
--or 1% low-fat milk
2 cups reduced-fat semisweet chocolate baking
-- chips
1/2 cup frozen light nondairy whipped topping -- thawed
2 tablespoons cocoa
1. In medium saucepan, stir pudding mix and instant espresso into milk. Cook over
medium heat, stirring constantly, until mixture comes to full boil; remove from
heat.
2. Add chips; stir about 5 minutes, until chips are melted and mixture is smooth.
3. Spoon into small dessert dishes. Press plastic wrap directly onto surface.
Serve slightly warm or chilled.
4. Garnish each with 1 tablespoon whipped topping; dust with cocoa.
Note: Do not use instant pudding mix.
- - - - - - - - - - - - - - - - - -
Chocolate Pudding
Chocolate
-------- ------------ --------------------------------
12 ounces evaporated skim milk
1 large egg
3 tablespoons unsweetened cocoa powder

3 tablespoons semisweet chocolate chips
--1 ounce)
1. In a heavy saucepan, whisk milk, brown sugar, egg, cocoa and cornstarch. Cook
over medium-low heat, whisking constantly, until the mixture bubbles and thickens,
3 to 5 minutes.
2. Add chocolate chips and vanilla; stir until the chips have melted. Transfer the
pudding to a bowl and cover with wax paper to prevent a skin from forming.
Refrigerate until you are ready to serve it.
Makes 2 cups, for 4 servings.
- - - - - - - - - - - - - - - - - -
Chocolate Sauce
-------- ------------ --------------------------------
2 cups red-fat semisweet choco baking chips
1 cup low-fat evaporated milk
1 1/2 teaspoon vanilla extract
1. In medium saucepan over low heat, combine chips and evaporated milk. Cook,
stirring, about 4 to S minutes, until chips are melted.
2. Add sugar and vanilla; beat with whisk until well blended. Cool slightly before
using. Cover; refrigerate leftover sauce. Makes 1 3/4 cups sauce.
Note: If using microwave, in medium microwave-safe bowl, place chips and
evaporated milk. Microwave 4 to 5 minutes at High (100%), stirring after each
minute of heating, until mixture is very hot.
Per serving: About 210 cal, 4g pro, 35g car, 6g fat, 260% cal from fat, 0 mg chol,

- - - - - - - - - - - - - - - - - -
Chocolate Sauce (2)
Categories : Sauces
-------- ------------ --------------------------------
1/2 cup sugar
1/4 cup cocoa
1 can evaporated skimmed -- (12 ounces)
milk
1 teaspoon vanilla
Mix sugar, cocoa and cornstarch in 1-1/2-quart saucepan. Gradually stir in milk.
Heat over medium heat, stirring constantly, until mixture thickens and boils;
remove from heat. Stir in vanilla. (Beat with wire whisk if sauce becomes lumpy.)
Serve warm, or press plastic wrap or waxed paper onto surface and refrigerate
until chilled. ABOUT 1-3/4 CUPS SAUCE.
MICROWAVE DIRECTIONS: Mix sugar, cocoa and cornstarch in 4-cup microwavable
measure. Gradually stir in milk. Microwave uncovered on high 3 to 5 minutes,
stirring every minute, until boiling. Stir in vanilla.
- - - - - - - - - - - - - - - - - -
Chocolate Sauce2
-------- ------------ --------------------------------
1 cup low-fat evaporated milk
1. In medium saucepan over low heat, combine chips and evaporated milk. Cook,
stirring, about 4 to S minutes, until chips are melted.
2. Add sugar and vanilla; beat with whisk until well blended. Cool slightly before

using. Cover; refrigerate leftover sauce. Makes 1 3/4 cups sauce.
Note: If using microwave, in medium microwave-safe bowl, place chips and
evaporated milk. Microwave 4 to 5 minutes at High (100%), stirring after each
minute of heating, until mixture is very hot.
- - - - - - - - - - - - - - - - - -
Chocolate Souffl�
Categories : Chocolate Desserts
-------- ------------ --------------------------------
1/2 cup refrigerated egg product
--or frozen -- thawed
1/4 cup sugar
1 cup evaporated skim milk
1 tablespoon rum or 1/2 teaspoon rum flavoring
4 egg whites
1/4 cup sugar
Make a collar for a 2-quart souffl dish: Cut a strip of foil long enough to go�
around the dish plus 6 inches. Fold foil lengthwise into thirds, making a 4-inch-
wide strip. Spray one side of strip with nonstick coating. Place strip, coated
side in, around the outside of the souffl dish so it extends about 2 inches above�
the rim. Pull tight and secure with tape where the foil overlaps.
Place egg product in a medium mixing bowl; set aside. Combine 1/4 cup sugar, cocoa
powder, and cornstarch in a medium saucepan. Add evaporated skim milk all at once.
Cook and stir over medium heat till mixture is thickened and bubbly. Cook and stir
for 2 minutes more (mixture will be very thick). Using a whisk and stirring
constantly, gradually stir chocolate mixture into egg product. Stir in rum or rum
flavoring. Set aside to cool while beating egg whites.
Beat egg whites and cream of tartar in a large mixing bowl with an electric mixer
on medium speed till soft peaks form (tips curl). Add 1/4 cup sugar, 1 tablespoon
at a time, beating on high speed till stiff peaks form (tips stand straight). Fold
a small amount of beaten egg white mixture into chocolate mixture to lighten it.
Fold chocolate mixture into remaining beaten egg whites. Turn mixture into

prepared souffl dish.�
Bake in a 350 F oven for 45 to 50 minutes or till a knife inserted near the center�
comes out clean. Remove collar. Serve immediately.
Makes 8 servings.
- - - - - - - - - - - - - - - - - -
Chocolate Swirl Cheesecake
Categories : Chocolate Cheesecakes
-------- ------------ --------------------------------
4 chocolate wafers -- crushed
-- (1/4 cup)
2 cups Thick Yogurt
1 package Neufchatel -- (8 ounces)
cheese -- softened
2/3 cup skim milk
2 teaspoons vanilla
3 egg whites or
1 tablespoon cocoa
1 teaspoon chocolate extract
Raspberry Topping
RASPBERRY TOPPING
raspberries -- thawed, drained and
juice reserved
1/4 cup sugar
Heat oven to 300 degrees. Spray springform pan, 9 X 3 inches, with
nonstick cooking spray. Sprinkle chocolate wafer crumbs on bottom of pan.
Beat Thick Yogurt and cheese in medium bowl on medium speed until smooth.
Add sugar, milk, flour, vanilla and egg whites. Beat on medium speed about
2 minutes or until smooth.
Place 1 cup batter in small bowl. Beat in cocoa and chocolate extract
until blended. Carefully spread vanilla batter over crumbs in pan. Drop
chocolate batter by spoonfuls onto vanilla batter. Swirl through batter
with metal spatula for marbled effect, being careful not to touch bottom.
Bake 1 hour. Turn off oven; leave cheesecake in oven 30 minutes. Remove
from oven; cool 15 minutes. Prepare Raspberry Topping; spread over
cheesecake. Cover and refrigerate at least 3 hours. Or, spoon Raspberry

Topping over individual servings of chilled cheesecake. 12 SERVINGS (WITH
ABOUT 2 TABLESPOONS TOPPING EACH).
RASPBERRY TOPPING
Add enough water to reserved juice to measure 1-1/4 cups. Mix sugar and
cornstarch in 1-1/2-quart saucepan. Stir in juice mixture and raspberries.
Heat to boiling over medium heat, stirring frequently. Boil and stir 1
minute; cool.
- - - - - - - - - - - - - - - - - -
Chocolate Swirl Cheesecake With Raspberry Topping
-------- ------------ --------------------------------
4 chocolate wafers -- crushed
--1/4 cup
2 cups thick yogurt
8 ounces nonfat cream cheese -- softened
2/3 cups granulated sugar -- divided
--plus 1/4 cup
1/4 cup skim milk
3 egg whites
--or 1/2 cup fat-free egg substitute
1 tablespoon unsweetened cocoa powder
1 teaspoon chocolate extract
l0 ounces frozen raspberries -- thawed and drained
--with juice reserved
1 1/2 tablespoon cornstarch
1. Preheat oven to 300 F. Spray 9-inch springform pan with cooking spray. Sprinkle�
chocolate-wafer crumbs on bottom of pan.
2. In medium bowl, beat Thick Yogurt and cream cheese with electric mixer on
medium speed until smooth. Add 2/3 cup sugar, milk, flour vanilla and egg whites.
Beat at medium speed about 2 minutes or until smooth.
3. In small bowl, beat in cocoa and chocolate extract until blended. Carefully
spread vanilla batter over crumbs in pan. Drop chocolate batter by spoonfuls onto
vanilla batter. Swirl through batter with metal spatula for marbled design, being
careful not to touch bottom.
4. Bake 1 hour. Turn off oven; leave cheesecake in oven with door closed 30

minutes. Cool 15 minutes.
5. Add enough water to reserved raspberry juice to measure 1 1/4 cups. Mix the
remaining 1/4 cup sugar and cornstarch in 1 1/2-quart saucepan. Stir in juice
mixture and raspberries. Heat to boiling over medium heat, stirring frequently.
Boil and stir 1 minute. Cool; strain. Spread over cheesecake. Cover and
refrigerate at least 3 hours.
Makes 12 servings. Preparation time: 25 minutes. Cooking time: 2 hours. Chilling
time: 3 hours.
- - - - - - - - - - - - - - - - - -
Chocolate-Cheese Cups
-------- ------------ --------------------------------
] envelope unflavored gelatin
1 1/2 cups low-fat ricotta cheese
4 ounces low-fat cream cheese
12 chocolate wafers
--or nonfat devil's food cookie cakes
reduced-calorie nondairy whipped topping -- optional
1. In 1-cup microwavable measuring cup, sprinkle gelatin over water; let stand 1
minute. Microwave at High about 40 seconds, or until gelatin dissolves; stir and
let stand 3 minutes.
2. In food processor or electric blender, blend cheeses, sugar and cocoa powder
until smooth. With motor running, gradually add gelatin mixture, processing until
smooth.
3. Place 1 cookie in each of 12 paper-lined muffin-pan cups; pour gelatin mixture
into prepared cups. Chill about 3 hours, or until firm. To serve, remove from
paper liners; garnish with whipped topping.

- - - - - - - - - - - - - - - - - -
Chocolate-Chip Cookies
-------- ------------ --------------------------------
1/2 teaspoon salt
1/2 cup 56% vegetable oil spread
--lower-fat-content margarine
3/4 cups packed light brown sugar
2 eggs
1. Preheat oven to 375 F. In medium bowl, sift together flour, baking soda and�
salt.
2. In large bowl, beat vegetable oil spread, sugar, brown sugar and vanilla
extract with electric mixer until creamy. Add eggs; beat well.
3. Gradually add flour mixture, beating well. Stir in chips. Drop by rounded
teaspoons onto ungreased cookie sheet.
4. Bake 8 to 10 minutes, or until lightly browned. Cool slightly; remove from
cookie sheet to wire rack Cool completely.
Variation: To make softer, chewier cookies, add 1 or 2 tablespoons unsweetened
applesauce to egg mixture.
Per cookie: About 200 cal, 4 g pro, 35 g car, 5 g fat, 22% cal from fat, 15 mg
- - - - - - - - - - - - - - - - - -

Chocolate-Fig Pecan Bars
-------- ------------ --------------------------------
2 cups oil-purpose flour
3/4 cup granulated sugar -- divided
8 tablespoons butter or margarine -- chilled
--cut in small pieces
8 ounces dried stemmed figs -- chopped
1/2 cup chopped pecans
2/3 cup reduced-fat semisweet chocolate baking
-- chips
2 large eggs
1 egg white
1. Preheat oven to 350 F. In medium bowl, stir together flour and 1/4 of the�
sugar. Add butter pieces. With pastry blender or two knives, cut butter into dry
ingredients until mixture resembles coarse crumbs. (Mixture will be dry.) Press
crust in bottom of lightly greased 13- by 9-inch baking pan.
2. Bake for 15 minutes, or until edges begin to brown. Sprinkle figs, pecans and
chocolate morsels over crust.
3. In medium bowl, lightly beat eggs and egg white; gradually beat in remaining
1/2 cup sugar, corn syrup and vanilla until well blended. Pour over crust.
4. Return to oven for 20 to 30 minutes, or until filling is firm around edges and
slightly soft at center.
5. Cool on wire rack. Cut into bars.
Per serving (1 bar): About 190 calories, 2g protein, 33g carbohydrate, 7g fat, 30%
- - - - - - - - - - - - - - - - - -
Chocolate-Orange Angel Fd Cake

-------- ------------ --------------------------------
1 1/2 cups powdered sugar
3/4 cup cake flour
1/4 cup cocoa
1 1/2 cups egg whites (about 12)
1 1/2 teaspoons cream of tartar
1 cup granulated sugar
1/4 teaspoon salt
3 cups orange sherbet -- softened
Move oven rack to lowest position. Heat oven to 375 degrees. Sift together
powdered sugar, flour and cocoa. Beat egg whites and cream of tartar in
large bowl on medium speed until foamy. Beat in granulated sugar, 2
tablespoons at a time, on high speed, adding salt with the last addition
of sugar. Continue beating until stiff and glossy. Do not underbeat.
Sprinkle cocoa mixture, 1/4 cup at a time, over meringue, folding in just
until cocoa mixture disappears. Spread batter in ungreased tube pan, 10 X
4 inches. Gently cut through batter with metal spatula.
Bake 30 to 35 minutes or until cracks feel dry and top springs back when
touched lightly. Invert pan onto metal funnel or glass bottle about 2
hours or until cake is completely cool. Remove from pan.
Slice off top of cake about 1 inch down; set aside. Cut down into cake 1
inch from outer edge and 1 inch from edge of hole, leaving substantial
"walls" on each side. Remove cake within cuts with curved knife or spoon,
being careful to leave a base of cake 1 inch thick. Spoon sherbet into
cake cavity; smooth top. Replace top of cake. Cover and freeze about 3
hours or until firm. Serve with Chocolate Sauce if desired. 16 SERVINGS.
- - - - - - - - - - - - - - - - - -
NOTES : difficult
Chutney-glazed Yogurt Spread
-------- ------------ --------------------------------
1 Thick Yogurt
-- (2 ounces)
1 tablespoon finely chopped green
onion (with top)
1/2 teaspoon curry powder
1 jar chutney (about 1 -- (9 ounces)
cup)

-- (with tops)
1 THICK YOGURT
4 cups plain nonfat yogurt
Prepare Thick Yogurt. Mix yogurt, cheese, 1 tablespoon onion and the curry
powder. Spread mixture about 3/4-inch thick in shallow 8-inch serving
dish. Top with chutney. Sprinkle with 2 tablespoons onions. Serve with
plain toast rounds or crackers if desired. ABOUT 2 CUPS SPREAD.
THICK YOGURT
Line 6-inch strainer with basket-style paper coffee filter or
double-thickness cheesecloth. Place strainer over bowl. Spoon 4 cups plain
nonfat yogurt into strainer. Cover strainer and bowl and refrigerate at
least 12 hours, draining liquid from bowl occasionally
- - - - - - - - - - - - - - - - - -
NOTES : easy
Cinnamon-Apple Toppers
-------- ------------ --------------------------------
1 1/2 tablespoon reduced-fat margarine
1 tablespoon prepared cinnamon-sugar
1 red delicious apple -- cored
--cut into 1/8-inch-thick slices
1. Spread each melba round thinly with margarine; sprinkle with approximately 1/2
the cinnamon-sugar. Top each with 2 apple slices, overlapping to fit. Sprinkle
with the remaining cinnamon-sugar.
2. Arrange 6 toasts on microwave dish. Microwave on High (100%) until apples are
tender, about 1 minute. Repeat with remaining snacks.
Makes 12 servings. Preparation time: About 7 minutes. Microwave time: About 1
minute.

- - - - - - - - - - - - - - - - - -
Cinnamon-Pecan Ring
Categories : Sweet Breads Quick Breads
-------- ------------ --------------------------------
2 loaves frozen bread dough -- thawed
--1 pound per loaf
1/4 cup margarine
cinnamon sticks -- optional
pecan halves -- optional
--powdered sugar icing--
1 1/4 cups sifted powdered sugar
4 teaspoons milk -- approximately
Grease a 12-inch pizza pan; set aside. Flatten thawed dough slightly on a lightly
floured surface. Cut each loaf into four pieces. Form each piece into a rope about
18 inches long. Brush each rope lightly on all sides with melted margarine.
Stir together granulated sugar, brown sugar, and cinnamon. Place in a shallow pan
or on a large sheet of foil.
Roll one rope in sugar mixture to coat evenly. Shape rope into a coil in the
center of the prepared pizza pan. Roll another rope in sugar. Attach securely to
end of first rope and coil around first coil. Continue coating ropes with sugar
and attaching to form a 10 to 11-inch circle. Sprinkle any remaining sugar mixture
over coil. Sprinkle the chopped pecans on top.
Cover with plastic wrap and let rise overnight in refrigerator. Remove from
refrigerator and let stand 15 to 20 minutes before baking. (Or, cover and let rise
in a warm place 30 to 40 minutes or till nearly double.)
Bake in a 350 F oven for 30 to 35 minutes or till done. Cover with foil for the�
last 10 minutes, if necessary, to prevent over-browning. Cool about 15 minutes.
Transfer to serving plate. Drizzle with Powdered Sugar Icing. Decorate plate with
cinnamon sticks and pecan halves, if desired. Serve warm.
Makes 16 servings.
Powdered Sugar Icing: Stir together 1 1/4 cups sifted powdered sugar, 1/2 teaspoon
vanilla, and enough milk (about 4 teaspoons) to make a frosting.
cholesterol, 280 mg sodium, 43 g carbohydrate., 7 g dietary fiber. Daily Value:

15% iron.
- - - - - - - - - - - - - - - - - -
Cioppino
Categories : Soups & Stews Fish
Seafood
-------- ------------ --------------------------------
1/4 cup olive oil
1/2 cup chopped celery tops
1/4 teaspoon dried red pepper flakes
1/2 cup chopped dried parsley
2 cups white wine
--or chicken stock
2 cups tomatoes -- chopped
1 bay leaf
1 teaspoon chopped fresh oregano
1 teaspoon chopped huh basil
2 pounds assorted seafood -- (up to 3)
--shrimp -- crab, clams, spiny
-- lobster
--mussels -- rockfish and
-- halibut
parsley sprigs
lemon wedges
1. In large, heavy stockpot, heat oil; saut garlic, onion, celery tops, red�
pepper flakes and parsley until onion is translucent and vegetables are limp (do
not allow to burn). Add wine, tomatoes, bay leaf oregano and basil. Bring to a
boil, lower heat and simmer 20 minutes, covered. Add seafood.
2. When shrimp turns pink and opaque, clam and mussel shells open and fish flakes
easily, approximately 20 minutes, remove from heat and ladle into bowls. Garnish
with parsley and lemon wedges.
minutes.

- - - - - - - - - - - - - - - - - -
Citrus Beef And Vegetable Couscous Salad
Categories : Beef Salads
-------- ------------ --------------------------------
1 pound boneless beef top sirloin steak -- 1 inch thick
1 1/2 cup water
1 cup couscous -- uncooked
1 teaspoon selt -- divided
2 garlic cloves -- crushed
1 cup peeled chopped cucumber
1/2 cup shredded carrot
1/2 teaspoon salt
3 tablespoons frozen orange juice concentrate -- thawed
romaine lettuce leaves
1. In medium saucepan, bring water to a boil. Add couscous, raisins, cinnamon and
1/2 teaspoon salt; remove from heat. Let stand, covered, 5 minutes; uncover and
stir with fork to fluff. Cool.
2. Meanwhile, trim fat from beef. Cut steak lengthwise in half and then crosswise
into 1/4-inch-thick strips.
3. In medium bowl, combine oil, garlic and red pepper. Add beef; toss to coat.
4. In large bowl, combine couscous mixture, cucumber and carrot; mix lightly. Set
aside.
5. Heat large nonstick skillet over medium-high heat until hot. Add beef (1/2 at a
time) and stir-fry 1 to 2 minutes, or until outside surface is no longer pink.
Remove beef from skillet with slotted spoon; season with remaining 1/2 teaspoon
sat.
6. In same skillet, add orange juice concentrate and vinegar; cook and stir about
10 minutes, until reduced and slightly thickened.
7. Remove pan from heat; add beef and toss to coat. Add to couscous mixture,
mixing lightly. Cover and refrigerate 6 to 8 hours, or overnight. To serve,
arrange lettuce leaves on serving platter; top with beef and couscous mixture.

- - - - - - - - - - - - - - - - - -
Citrus Grilled Chicken Salad
-------- ------------ --------------------------------
3/4 cups orange marmalade
1/3 cup lemon juice from concentrate
4 teaspoons dijon mustard
1 pound skinless boneless chicken breast halves
10 ounces fresh spinach leaves -- washed and drained
3 medium oranges -- peeled and
-- sectioned
1 small red onion -- thinly sliced
--and separated into rings
1. In small bowl, combine marmalade, lemon juice and mustard; reserve 2/3 cup
mixture.
2. Prepare and heat grill until coals turn gray or follow directions for gas or
electric grill. Grill chicken until tender, about 10 minutes per side, basting
frequently with 1/3 cup lemon-juice mixture. Arrange spinach, oranges and onion on
4 individual serving plates. Slice each chicken breast crosswise; place on top of
salads. Drizzle with remaining 2/3 cup lemon-juice mixture.
- - - - - - - - - - - - - - - - - -
Citrus Vinegar

-------- ------------ --------------------------------
2 cups white wine vinegar
zest from 2 lemons -- cut into strips
--1/4 cup
--or a combination of citrus zest
1 strip lemon
--or citrus peel
1 dried red chill pepper -- optional
Place zest and vinegar in a glass measure or microwave-safe glass bowl; microwave
on 100 percent power (high) for 2 minutes. Let stand 10 minutes. Remove lemon
zest. Pour vinegar into a clean bottle or jar. Add thin strip of peel and dried
red chili pepper, if desired. Cover jar tightly with a nonmetal lid (or cover jar
with plastic wrap and tightly seal with a metal lid). Store in a cool, dark place
up to 6 months. Remove chili pepper after several days, if desired.
Makes about 2 cups. Serving size: 1 tablespoon.
Nutrition facts per tablespoon: 2 cal.
- - - - - - - - - - - - - - - - - -
Citrus Wild Rice
-------- ------------ --------------------------------
1 cup wild rice
2 large oranges
1/3 cup raisins
2 tablespoons capers
1 1/2 tablespoon olive oil
1 1/2 tablespoon balsamic vinegar
--or to taste
salt -- to tests
freshly ground black pepper
1/2 bunch flat-leaf parsley finely chopped
--about 1/2 cup
4 parsley sprigs for garnish

1. Rinse rice thoroughly in cold water in strainer. In large saucepan, bring rice
to boil in 3 quarts water. Reduce heat and simmer rice for 30 minutes. Remove from
heat; let rice stand about 30 minutes, until tender. Drain well in colander and
blot dry.
2. Meanwhile, cut oranges into segments. Cut off rind, zest and white pith to
expose flesh. Make V-shaped cuts to remove individual segments from membranes,
working over a large mixing bowl to catch juice. Dice most of the segments,
leaving a few whole for garnish. Soak raisins in the orange juice in the mixing
bowl for 5 minutes.
3. Whisk capers, olive oil, vinegar, salt and pepper into orange juice-raisin
mixture. Stir in green onions, chopped parsley, rice and diced orange segments.
Adjust seasoning to taste. Mound rice on a platter or plates and decorate with
reserved whole orange segments and parsley sprigs.
Makes 4 servings. Preparation time: 20 minutes. Cooking time: 40 minutes. Standing
time: 30 minutes.
- - - - - - - - - - - - - - - - - -
Citrus-Currant Scones
Categories : Quick Breads
-------- ------------ --------------------------------
1/4 cup sugar
2 teaspoons grated lemon or orange
peel
1/4 teaspoon salt
1/3 cup plain lowfat yogurt
3 egg whites -- slightly beaten
1/2 cup currants or raisins
Skim milk
Heat oven to 375 degrees. Mix sugar and lemon peel; reserve 1 tablespoon.
Mix remaining sugar mixture, the flour, baking powder and salt in large
bowl. Cut in margarine with pastry blender until mixture resembles fine
crumbs. Stir in yogurt, egg whites and currants just until dough leaves

side of bowl.
Turn dough onto lightly floured surface. Knead lightly 10 times. Place on
ungreased cookie sheet. Pat into 8-inch circle, using floured hands. Cut
circle into 12 wedges with sharp knife dipped in flour; do not separate
wedges. Brush with milk. Sprinkle with reserved sugar mixture. Bake 18 to
20 minutes or until edges are light brown. Immediately remove from cookie
sheet; cool. 12 SCONES.
- - - - - - - - - - - - - - - - - -
NOTES : average
Classic Biscuits
-------- ------------ --------------------------------
1/4 cup reduced-fat cream cheese
--not nonfat
--2 ounces
2 tablespoons butter -- slightly softened
2 cups all-purpose soft-wheat flour -- plus 1 tablespoon
1/2 teaspoon salt
3/4 cup buttermilk -- plus 1 tablespoon
1. In a small bowl, mix cream cheese, butter and I tablespoon flour with a fork
until well combined. Cover and chill in the freezer until cold, 15 to 20 minutes.
(Alternatively, chill in the refrigeratorfor at least 1 hour or overnight.)
2. Preheat oven to 400 F. Lightly oil a large baking sheet or coat it with�
nonstick spray.
3. Sift remaining 2 cups flour, baking powder, baking soda and salt into a large
mixing bowl. Using a pastry blender or your fingers, rub reserved cream-cheese
paste into dry ingredients until mixture resembles coarse meal. Make a well in the
center. Add 3/4 cup buttermilk and stir with a fork until just combined. (Dough
will be quite soft.)
4. Turn dough out onto a well-floured surface and knead a few times. (Do not
overwork.) Pat into a 3/4-inch-thick circle. With a floured 2-inch cutter, cut out
biscuits and place on prepared baking sheet. Press dough scraps together and
repeat to make 12 biscuits. Brush tops with remaining 1 tablespoon buttermilk.
5. Bake biscuits for 10 to 12 minutes, or until lightly browned. Transfer to a

wire rack to cool slightly. Serve warm.
MAKES 1 DOZEN BISCUITS.
110 calories per biscuit; 3 grams protein; 3 grams fat(1.8 grams saturated fat);
BISCUIT VARIATIONS
Parmesan-Pepper Biscuits: In Step 3, stir 1/3 cup freshly grated Parmesan cheese
and 1/4 teaspoon cayenne pepper into the dry ingredients before adding the cream-
cheese paste. Then, in Step 4, sprinkle 2 tablespoons grated Parmesan onto the
buttermilk-brushed tops. Bake as directed. 125 calories and 4 grams fat per
biscuit.
Caramelized Onion Biscuits: Saute 1 large thinly sliced onion with 1 teaspoon
sugar in 1/2 tablespoon canola oil over medium-high heat until golden brown (add a
little water if needed to prevent scorching). Season with 1/2 teaspoon salt and
1/4 teaspoon freshly ground black pepper. Set aside to cool. Stir onions into the
dry ingredients in Step 3. Add 2/3 cup-rather than 3/4 cup buttermilk and form as
directed. Sprinkle 1 teaspoon kosher salt evenly over biscuits and bake as
directed. 125 calories and 4 grams fat per biscuit.
- - - - - - - - - - - - - - - - - -
Classic Pumpkin Pie
Categories : Pies
-------- ------------ --------------------------------
***CRUST***
1/4 cup canola oil
2 teaspoons granulated sugar
1/2 teaspoon salt
4 tablespoons 1% milk -- up to 5
***FILLING***
1 1/2 teaspoons ground cinnamon
1/2 teaspoon salt
2 large eggs
4 large egg whites
15 ounces unseasoned pumpkin puree
1 cup evaporated skim milk

TO MAKE CRUST:
1. In a small bowl, stir oil and 1/4 cup flour until smooth; cover and chill in
the freezer until partially frozen, about 40 minutes.
2. In a mixing bowl, whisk remaining 1 cup flour, sugar, baking powder and salt.
Using a pastry blender or 2 knives, cut chilled oil-flour paste into dry
ingredients until crumbly. With a fork, stir in milk just until a soft dough
forms. Turn dough out onto a lightly floured surface and knead 7 or 8 times. Press
into a disk, wrap in plastic wrap and refrigerate while preparing filling.
TO MAKE FILLING & BAKE PIE:
1. Position rack in lower third of oven; preheat to 425 F. Lightly oil a 9-inch�
pie pan or coat it with nonstick spray.
2. In a large bowl, whisk sugar, cinnamon, nutmeg and salt. Add eggs and egg
whites and whisk until well blended. Add pumpkin, whisking until smooth. Whisk in
milk and vanilla.
3. On a lightly floured surface, roll out dough into an 11-inch circle. Drape
dough over rolling pin and fit it into prepared pie pan. Fold edges under and
crimp. Place pie on a baking sheet.
4. Pour filling into crust and bake for 10 minutes. Cover edges with strips of
aluminum foil to prevent overbrowning.
5. Reduce oven temperature to 325 F; bake for 55 to 60 minutes more, or until�
center barely jiggles when the pan is tapped. Transfer to a wire rack. Let cool.
If not serving within an hour, loosely cover and refrigerate.
MAKES 8 SERVINGS.
305 calories per serving: 9 grams protein. 9 grams fat(1.1 grams saturated fat).
- - - - - - - - - - - - - - - - - -
Classic Sour Cream Muffins
-------- ------------ --------------------------------

1 tablespoon baking powder
1/2 teaspoon salt
1/2 cup sugar
1/4 cup stick margarine -- melted
1/2 cup fat-free sour cream
1/4 cup Egg substitute
3/4 cup skim milk
Preheat oven to 425 F. Coat 12 muffin cups (about 2 3/4 x 1 1/4 inches) with no-�
stick cooking spray. Combine flour, baking powder, soda, salt and sugar in medium
mixing bowl; stir to blend. Combine remaining ingredients in small mixing bowl;
stir to blend. Add liquid ingredients to dry ingredients; stir just until blended
(batter will be slightly lumpy). Spoon batter into muffin cups. Bake 15 to 20
minutes or until golden brown. Makes 12 muffins. Blueberry or Raspberry Muffins:
Gently fold 1 cup fresh or frozen (thawed and drained) berries into batter.
Nutritional Information per serving: Calories 126; fat 4g; protein 3g;
- - - - - - - - - - - - - - - - - -
Cob Toppers
Categories : Side Dishes Condiments
-------- ------------ --------------------------------
***TOPPERS***
Try these flavor-packed seasonings and you'll forget about butter.
Roasted Garlic & Salt
Separate the cloves of 1 head of garlic, leaving them unpeeled. In a cast-iron
skillet over medium heat, toast garlic, stirring often, until soft and blackened
in spots, 8 to 10 minutes. Peel and mash garlic with 1/2 teaspoon kosher salt.
Spread on hot corn.
Makes about 2 tablespoons, enough for 6 ears of corn.
Garam Masala
Using a spice or coffee grinder, finely grind 1 teaspoon cardamom seeds, 1
teaspoon fennel seeds, 1 teaspoon cumin seeds, 10 cloves, 1/2 teaspoon black
peppercorns, 1/2 teaspoon coriander seeds and 1/4 teaspoon freshly grated nutmeg.
Sprinkle on hot corn.

Makes 2 tablespoons, enough for 12 ears of corn. (Store any extra garam masala in
a tightly covered jar in a tool dark place.)
Lemon-Garlic Vinaigrette
In a small bowl, whisk 1 tablespoon fresh lemon juice, 2 teaspoons extra-virgin
olive oil and 1 minced garlic clove. Season with salt to taste. Use a pastry brush
to spread on hot corn.
Adds 21 calories and 2.3 grams fat per ear.
Flavorful Oils
Choose from extra-virgin olive oil, herb-infused oils or roasted nut or seed oils,
such as peanut, pumpkin-seed or sunflower-seed. Use a pastry brush to spread 1/2
teaspoon of oil on each ear of hot corn. Season with salt and pepper to taste.
Chile & Lime Wedges
Sprinkle pure ground red chile over hot corn, squeeze on lime juice and season
- - - - - - - - - - - - - - - - - -
Cob Toppers2
Categories : Side Dishes Condiments
-------- ------------ --------------------------------
***TOPPERS***
Try these flavor-packed seasonings and you'll forget about butter.
Roasted Garlic & Salt
Separate the cloves of 1 head of garlic, leaving them unpeeled. In a cast-iron
skillet over medium heat, toast garlic, stirring often, until soft and blackened
in spots, 8 to 10 minutes. Peel and mash garlic with 1/2 teaspoon kosher salt.
Spread on hot corn.

Garam Masala
Using a spice or coffee grinder, finely grind 1 teaspoon cardamom seeds, 1
teaspoon fennel seeds, 1 teaspoon cumin seeds, 10 cloves, 1/2 teaspoon black
peppercorns, 1/2 teaspoon coriander seeds and 1/4 teaspoon freshly grated nutmeg.
Sprinkle on hot corn.
Makes 2 tablespoons, enough for 12 ears of corn. (Store any extra garam masala in
a tightly covered jar in a tool dark place.)
Lemon-Garlic Vinaigrette
In a small bowl, whisk 1 tablespoon fresh lemon juice, 2 teaspoons extra-virgin
olive oil and 1 minced garlic clove. Season with salt to taste. Use a pastry brush
to spread on hot corn.
Flavorful Oils
Choose from extra-virgin olive oil, herb-infused oils or roasted nut or seed oils,
such as peanut, pumpkin-seed or sunflower-seed. Use a pastry brush to spread 1/2
teaspoon of oil on each ear of hot corn. Season with salt and pepper to taste.
Chile & Lime Wedges
Sprinkle pure ground red chile over hot corn, squeeze on lime juice and season
- - - - - - - - - - - - - - - - - -
Cobb Salad
Light Meals
-------- ------------ --------------------------------
1 pound boneless skinless chicken breasts -- trimmed
2 slices bacon
12 cups washed romaine lettuce
--dried and torn
2/3 cup blue cheese dressing

--see recipe
3 vine-ripened tomatoes -- seeded and diced
1. Place chicken in a skillet or saucepan and add salted water to cover. Bring to
a simmer over medium heat. Cover, reduce heat to low and simmer gently until
chicken is no longer pink inside, about 10 minutes. Transfer chicken and poaching
liquid to a shallow dish. Cover and refrigerate, letting chicken cool in the
liquid.
2. Meanwhile, in a skillet, cook bacon over medium heat until crisp, turning
occasionally, about 7 minutes. Drain on paper towels and coarsely crumble.
3. Cut cooled chicken into 1/2-inch dice.
4. In a large bowl, toss lettuce with 1/3 cup dressing. Divide among 4 plates.
Arrange chicken, bacon and tomatoes over lettuce and drizzle with remaining 1/3
cup dressing. Serve immediately.
Makes about 14 cups, for 4 main course servings.
200 calories per main-course serving; 26 grams protein; 8 grams fat (3 grams
saturated fat); 11 grams carbohydrate; 335 mg sodium; 61 mg cholesterol; 4 grams
fiber.
- - - - - - - - - - - - - - - - - -
Cocoa-Oatmeal Cookies
-------- ------------ --------------------------------
1 1/2 cups sugar
1/4 cup water
1 teaspoon vanilla
1/2 teaspoon chocolate extract
if desired
2 egg whites or
3 cups quick-cooking oats
1/2 cup miniature semisweet chocolate
chips*
1/3 cup cocoa

1/4 teaspoon salt
*Substitute
1/2 cup carob chips.
Heat oven to 350 degrees. Mix sugar, margarine, yogurt, water, vanilla,
chocolate extract and egg whites in large bowl. Stir in remaining
ingredients. Drop dough by rounded teaspoonfuls about 2 inches apart onto
ungreased cookie sheet. Bake 9 to 11 minutes or until almost no
indentation remains when touched. ABOUT 5-1/2 DOZEN COOKIES
- - - - - - - - - - - - - - - - - -
NOTES : easy
Coeur a la Creme
-------- ------------ --------------------------------
2 cups plain nonfat yogurt
1 package Neufchatel -- (8 ounces)
cheese -- softened
2 teaspoons dried dill weed
2 teaspoons dried chervil
1/2 teaspoon salt
1/2 teaspoon pepper
Line 3-cup mold that has holes in bottom or 6-inch strainer with
double-thickness cheesecloth or single paper coffee filter. Place mold in
dish. Beat yogurt and cheese in medium bowl on medium speed until smooth.
Stir in remaining ingredients. Mound mixture in mold. Cover mold and dish
and refrigerate at least 24 hours. Unmold onto serving plate. Serve with
cucumber slices and crackers if desired. ABOUT 2-1/4 CUPS SPREAD.
- - - - - - - - - - - - - - - - - -
NOTES : easy

Cold Cucumber Basil Soup
-------- ------------ --------------------------------
3 cups plain low-fat yogurt
1 medium cucumber -- peeled and grated
--coarsely chopped
1/4 cup chopped fresh basil leaves
3 tablespoons lemon juice -- (up to 4)
salt and ground black pepper -- to taste
In large bowl, combine yogurt, cucumber, basil, lemon juice, garlic and salt and
pepper. Add water to desired consistency, about 1 cup. Refrigerate at least 1 hour
before serving time.
chol, 130 mg sod, ? g fiber.
- - - - - - - - - - - - - - - - - -
Cold Tuscan Tomato Soup
-------- ------------ --------------------------------
26 ounces tomato-basil pasta sauce
1 cup finely chopped chopped cucumber
1/2 cup chopped green pepper
1/4 cup finely chopped green onions
3 tablespoons tarragon vinegar
2 tablespoons minced fresh parsley
1 tablespoon minced fresh chives
1 teaspoon worcestershire sauce
1/2 teaspoon hot red pepper sauce

4 cups tomato juice
Combine all ingredients in a large bowl. Chill and serve.
- - - - - - - - - - - - - - - - - -
Colorful Stovetop Baked Beans
Recipe By : Woman's Day 6/24/97
-------- ------------ --------------------------------
3/4 cup kmato kotcbup
1/4 cup packed dark brown sugar
1/4 cup water
2 tablespoons molasses
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon liquid smoke
15 ounces red kidney beans -- rinsed and drained
15 ounces cannellini beans -- rinsed and drained
15 ounces pinto beans -- rinsed and drained
2 plum tomatoes -- diced
--aboutl cup
1/2 cup choppod red onion
1. Mix ketchup, brown sugar water, molasses: Worcestershire sauce, salt, pepper
and liquid smoke in a 3- to 4-quart saucepan. Cook over medium heat, stirring
often, until mixture comes, to a boil, about 4 minutes. Add beans and cook,
stirring occasionally, until mixture returns to a boil. Reduce heat, cover and
simmer 5 minutes.
2. Transfer beans to a serving bowl. Stir in chopped tomato and sprinkle with
onion.
Makes 6 cups.
Per cup: 292 calories, 15 g protein, 57 g carbohydrate, 2 g fat, 0 mg cholesterol,
1084 mg sodium. Exchanges: 2 starch 1 1/2 other carbohydrate, 1/2 vegetable, 1
very-lean meat.

- - - - - - - - - - - - - - - - - -
Corn & Scallion Griddlecakes
Categories : Quick Breads Savory Breads
Breakfast
-------- ------------ --------------------------------
1 large egg
1 teaspoon salt
2 cups cooked corn kernels
--from 2 to 3 ears
6 scallions -- finely chopped
1/2 cup grated smoked cheddar cheese
1 jalapeno pepper
--seeded and minced
1 cup yellow cornmeal
3/4 cup tomato salsa
6 tablespoons reduced-fat sour cream
2. In a bowl, whisk egg, buttermilk, 2 teaspoons oil, salt and pepper. Stir in
corn, scallions, cheese and jalapeno
3. In another bowl, whisk cornmeal, flour, baking powder and baking soda; stir
into wet- ingredients.
4. Brush remaining 1 teaspoon oil evenly over a large nonstick skillet; heat over
medium heat. Use about 3 tablespoons of batter for each griddlecake. Working in
batches, spoon batter into hot skillet and spread into 3-inch rounds. Cook until
lightly browned on the bottom and set around the edges, about 2 minutes. Turn the
cakes with a spatula and cook until lightly browned on the other side, 1 to 2
minutes more.
5. Transfer griddlecakes to an ovenproof platter, cover loosely with foil and keep
warm in the oven until all of the batter is cooked. Serve hot with salsa and sour
cream.
Makes 24 griddlecakes, for 6 servings.

fat); 65 grams carbohydrate; 730 mg sodium; 48 mg cholesterol; 9 grams fiber.
- - - - - - - - - - - - - - - - - -
NOTES : Griddlecakes become supper when loaded with corn, scallions and Cheddar
and topped with salsa and sour cream.
Cornmeal-Pecan Shortcakes With Lemon Curd & Blueberries
-------- ------------ --------------------------------
***BLUEBERRY FILLING***
4 cups fresh blueberries
1/2 cup water
***SHORTCAKES***
1/4 cup granulated sugar -- plus 1 tablespoon
1/2 teaspoon salt
1/4 cup reduced-fat cream cheese
3/4 cup buttermilk -- plus 2 tablespoons
lemon curd
--see recipe
TO MAKE BLUEBERRY FILLING:
In a saucepan, combine 2 cups blueberries, water and sugar. Bring to a boil over
medium heat. Cook, stirring, until berries soften into a sauce, 3 to 5 minutes.
Remove from heat and stir in remaining 2 cups blueberries and vanilla. Set aside.
(The filling will keep, covered, in the refrigerator for up to 1 day.)
TO MAKE & ASSEMBLE SHORTCAKES:

spray.
2. In a mixing bowl, whisk flour, cornmeal, 1/4 cup sugar, baking powder, baking
soda and salt. Using a pastry blender or your fingers, cut cream cheese into dry
ingredients until mixture resembles coarse meal.
3. In a glass measuring cup, combine 3/4 cup buttermilk, oil and vanilla. Make a
well in the dry ingredients. Add wet ingredients and stir with a fork until just
combined. (Dough will be slightly sticky; do not overmix.)
4. Turn dough out onto a lightly floured surface. Gently pat into a 3/4-inch-thick
circle. With a floured knife, cut dough into 8 triangles; place on prepared baking
sheet.
5. In a small bowl, combine pecans and remaining 1 tablespoon sugar. Brush
shortcake tops with remaining 2 tablespoons buttermilk and sprinkle with pecan
mixture.
6. Bake shortcakes for 10 to 12 minutes, or until golden. Transfer to a wire rack
to cool slightly.
7. To serve, split shortcakes in half with a serrated knife. Set bottoms on
dessert plates. Spoon on blueberry filling and lemon curd. Set tops on at an
angle. Serve immediately.
Makes 8 servings.
- - - - - - - - - - - - - - - - - -
Cornmeal-Pumpkin Dessert Souffles
-------- ------------ --------------------------------
2 cups 1% milk
1/2 cup granulated sugar -- plus 6 teaspoons
1 piece orange zest
--3 by 1 inch
2/3 cup canned pumpkin puree
4 large egg whites

1/4 teaspoon salt
confectioners' sugar -- for dusting
1. In a large heavy saucepan, combine milk, 1/4 cup sugar and orange zest; bring
to a simmer over medium heat. Discard orange zest. Whisking constantly, add
cornmeal in a thin, steady stream. Cook, whisking, until thickened, about 2
minutes. Whisk in pumpkin puree and nutmeg. Simmer, stirring constantly, until
very thick, about 10 minutes.
2. Scrape mixture into a large mixing bowl. Place a sheet of plastic wrap directly
over the surface. Let cool to room temperature, about 45 minutes. (The souffl�
base will keep, covered, in the refrigerator for up to 2 days. Before continuing,
bring to room temperature: place bowl over a pan of simmering water or microwave
at medium power for 1 to 2 minutes.)
3. Preheat oven to 400 F. Lightly oil six 8-ounce souffl dishes or ramekins or� �
coat them with nonstick spray. Coat the inside of each dish with 1 teaspoon sugar,
tapping out the excess. Line a small roasting pan with a folded kitchen towel. Put
a large kettle of water on to boil.
4. Shortly before serving, in a large mixing bowl, combine egg whites and salt;
beat with an electric mixer at high speed until foamy and opaque, forming very
soft peaks. Add remaining 1/4 cup sugar, 1 tablespoon at a time, beating
constantly until slightly firm peaks form.
5. Whisk one-fourth of the egg whites into pumpkin mixture until smooth. With a
rubber spatula, gently fold in remaining whites. Divide among prepared dishes.
6. Place dishes in prepared pan. Pour in enough boiling water to come halfway up
the sides of the dishes. Bake for 25 to 35 minutes, or until well risen and
golden. Remove from pan. Dust with confectioners' sugar. Serve immediately.
MAKES 6 SERVINGS.
165 calories per serving; 6 grams protein; 1 gram fat (0.7 gram saturated fat); 34
- - - - - - - - - - - - - - - - - -
Cornsticks
Categories : Quick Breads Savory Breads
-------- ------------ --------------------------------
--preferably stone ground

1/2 teaspoon salt
1 large egg
1 large egg white
1. Preheat oven to 450 F. Place 2 well seasoned cast-iron comstick molds in oven�
to preheat for 10 to 15 minutes.
2 In a large bowl, whisk cornmeal, flour, baking powder, baking soda and salt.
3. In a medium bowl, whisk egg, egg white, buttermilk and oil until smooth. Make a
well in the dry ingredients. Add wet ingredients and stir with a whisk until
smooth.
4. Remove molds from oven and brush them with oil or coat with nonstick spray.
Spoon about 1 1/2 tablespoons batter into each depression. Bake for 12 to 15
minutes, or until deep golden on the bottom and golden with darker spots on top.
5. Invert cornsticks onto a wire rack and let cool. Brush crumbs from molds and
spray again. Repeat with remaining batter. (Baking time may be longer because
molds have cooled slightly.)
MAKES ABOUT 2 1/2 DOZEN CORNSTICKS.
55 calories per comstick; 2 grams protein; 2 grams fat (0.3 gram saturated fat); 7
grams carbohydrate; 120 mg sodium; 8 mg cholesterol; 1 gram fiber.
- - - - - - - - - - - - - - - - - -
Coucous With Chicken And Roasted Peppers
Main Dishes
-------- ------------ --------------------------------
1 pound boned and skinned chicken breast halves
1 1/2 teaspoons ground cumin
14 1/2 ounces chicken broth
2 tablespoons dried onions -- minced
1/2 cup roasted red peppers

hot sauce
1 package coucous -- 10 ounce
1. Trim all visible fat from chicken and cut meat in 1 inch cubes.
2. Heat oil in large heavy saute pan. Add chicken and sprinkle with cumin,
turmeric, salt and pepper.
3. Saute over medium heat for 3 minutes.
4. Add 1 1/2 cup broth and dried onion. Stir and bring to a simmer over high
heat. Cover and cook over medium low heat about 5 minutes or until meat changed
color throughout.
5. Add red pepper and hot sauce to taste. Cover and keep warm.
6. Bring remaining broth and 3/4 cup water to boil in small saucepan.
7. Stir in couscous and remove from heat, let stand 5 minutes.
8. Serve couscous in bowls and top with chicken and its sauce.
- - - - - - - - - - - - - - - - - -
Coucous With Chicken And Roasted Peppers2
Main Dishes
-------- ------------ --------------------------------
hot sauce

color throughout.
- - - - - - - - - - - - - - - - - -
Coucous With Chicken And Roasted Peppers3
Main Dishes
-------- ------------ --------------------------------
hot sauce
color throughout.

- - - - - - - - - - - - - - - - - -
Country-Style Turkey Sausage
Categories : Breakfast Sausage & Processed Meats
Main Dishes
-------- ------------ --------------------------------
1 slightly beaten egg white
1/4 cup finely snipped dried apples
--or 1/2 cup finely chopped fresh apple
3 tablespoons quick cooking oats
2 tablespoons snipped fresh parsley
1/2 teaspoon salt
1/2 teaspoon ground sage
1/4 teaspoon pepper
1 dash ground red pepper
8 ounces lean ground turkey breast
Spray an unheated large skillet with nonstick coating; set aside. Combine egg
white, onion, apples, oats, parsley, salt, sage, nutmeg, pepper, and ground red
pepper in a medium bowl. Add turkey; mix well. Shape mixture into eight 2-inch-
diameter patties.
Heat skillet over medium heat. Cook patties 10 to 12 minutes or till meat is no
longer pink and juices run clear, turning once. Drain off fat.
Makes 8 patties.
Nutrition facts per patty: 49 cal., 1 g total fat (0 g sat. fat), 12 mg
Food exchanges: 1/2 meat.

- - - - - - - - - - - - - - - - - -
Country-Style Turkey Sausage2
Categories : Breakfast Sausage & Processed Meats
Main Dishes
-------- ------------ --------------------------------
1 slightly beaten egg white
1/4 cup finely snipped dried apples
--or 1/2 cup finely chopped fresh apple
3 tablespoons quick cooking oats
1/2 teaspoon salt
1/2 teaspoon ground sage
1/4 teaspoon pepper
8 ounces lean ground turkey breast
Spray an unheated large skillet with nonstick coating; set aside. Combine egg
white, onion, apples, oats, parsley, salt, sage, nutmeg, pepper, and ground red
pepper in a medium bowl. Add turkey; mix well. Shape mixture into eight 2-inch-
diameter patties.
Heat skillet over medium heat. Cook patties 10 to 12 minutes or till meat is no
longer pink and juices run clear, turning once. Drain off fat.
Makes 8 patties.
Nutrition facts per patty: 49 cal., 1 g total fat (0 g sat. fat), 12 mg
Food exchanges: 1/2 meat.
- - - - - - - - - - - - - - - - - -
Couscous Porridge

-------- ------------ --------------------------------
2 cups skim or low-fat milk
1/3 cup chopped dates
1 tablespoon honey
--or to taste
2/3 cups couscous
--preferably whole-wheat
In a saucepan over medium heat, combine milk, dates, honey and vanilla; heat until
almost boiling. Stir in couscous and remove the pan from the heat. Cover and let
stand until the couscous has absorbed most of the liquid, about 5 minutes. Stir
until creamy. Divide between 2 bowls and serve.
- - - - - - - - - - - - - - - - - -
Cozy Lime Chicken For Two
-------- ------------ --------------------------------
1/4 cup fresh lime juice
4 broiler-fryer chicken parts
1/2 teaspoon salt
3 ounces sliced mushrooms in butter
1. In small bowl, combine lime juice and olive oil. Dip each chicken part in
mixture, covering completely.
2. On foil-lined baking pan, arrange chicken in single layer; sprinkle with salt
and pepper. Arrange oven rack at least 6 inches from heat and set temperature to
broil.
3. Broil about 15 minutes; turn and pour remaining lime-oil mixture over chicken.
Broil about 15 minutes more, until fork can be inserted into chicken with ease.

Pour mushrooms over chicken and return to oven for about 2 minutes, until
mushrooms are hot.
- - - - - - - - - - - - - - - - - -
Crab Pitas
Seafood
-------- ------------ --------------------------------
1 1/2 cups finely shredded cabbage
1/2 cup finely shredded red bell pepper
12 imitation crabmeat sticks (about 1
1 ounce each) -- chopped*
1/4 teaspoon salt
1/8 teaspoon pepper
4 pita breads (6 inches in diameter)
cut in half and opened to form
pockets
Yogurt Salsa
YOGURT SALSA
1/2 cup chopped tomato (about 1 small)
-- (with tops)
1 tablespoon dried cilantro
Mix cabbage and bell pepper; set aside. Mix crabmeat, onions, pepper
sauce, salt and pepper in 10-inch nonstick skillet. Cook over medium-high
heat 3 to 5 minutes, stirring frequently, until hot. Fill pita breads with
about 1/3 cup crabmeat mixture. Top with 1/2 cup cabbage mixture and 2
tablespoons. Yogurt Salsa. 4 SERVINGS (2 HALF SANDWICHES EACH).
*12 ounces shredded cooked crabmeat (about 2-1/2 cups) can be substituted
for the imitation crabmeat sticks.
YOGURT SALSA

- - - - - - - - - - - - - - - - - -
Cranberry Pork Chops w/Turnips
-------- ------------ --------------------------------
4 lean pork loin chops -- about 1/2
1 inch -- �
1 thick -- (about 1 pound)
1/2 teaspoon dried sage
1/4 teaspoon pepper
2 medium turnips (about 1/2 pound)
pared and cut
into 2 X 1/2 X 1/2-inch strips
1 cup whole-berry cranberry sauce
Trim fat from pork chops. Cook pork in 10-inch nonstick skillet over
medium heat until brown on both sides. Sprinkle with sage and pepper. Pour
broth around pork. Layer turnips around pork. Cover and simmer 15 minutes.
Mix cranberry sauce and onion; spoon onto pork. Cover and simmer about 15
minutes until turnips are tender and pork is done. 4 SERVINGS.
- - - - - - - - - - - - - - - - - -
Cranberry Pork Chops w/Turnips2
-------- ------------ --------------------------------
4 lean pork loin chops -- about 1/2
1 inch -- �
1 thick -- (about 1 pound)

1/2 teaspoon dried sage
1/4 teaspoon pepper
2 medium turnips (about 1/2 pound)
pared and cut
into 2 X 1/2 X 1/2-inch strips
1 cup whole-berry cranberry sauce
Trim fat from pork chops. Cook pork in 10-inch nonstick skillet over
medium heat until brown on both sides. Sprinkle with sage and pepper. Pour
broth around pork. Layer turnips around pork. Cover and simmer 15 minutes.
Mix cranberry sauce and onion; spoon onto pork. Cover and simmer about 15
minutes until turnips are tender and pork is done. 4 SERVINGS.
- - - - - - - - - - - - - - - - - -
Cranberry-Orange Sauce
Categories : Sauces
-------- ------------ --------------------------------
4 cups fresh or frozen cranberries
1 cup fresh orange juice
1/2 cup water -- plus 1 tablespoon
1 tablespoon freshly grated orange zest
1 teaspoon fresh lemon juice
1. In a medium saucepan, combine cranberries, orange juice, brown sugar and 1/2
cup water. Bring to a boil over medium-high heat. Cook, stirring occasionally,
until cranberries soften and start to pop, about 5 minutes.
2. Reduce heat to low, add raisins and simmer, stirring occasionally, until
tender, about 10 minutes.
3. In a small bowl, combine cornstarch and remaining 1 tablespoon water. Slowly
add to cranberry mixture, stirring constantly, until slightly thickened. Remove
from heat and let cool slightly.
4. Stir pecans, orange zest, lemon juice and ginger into cranberry mixture. Let
cool to room temperature, then refrigerate, covered, until cold. (The sauce will

keep in the refrigerator for up to 3 days.)
MAKES 4 CUPS.
25 calories per tablespoon; 0 gram protein; 1 gram fat(0.1 gram saturated fat); 4
- - - - - - - - - - - - - - - - - -
Cream Cheese And Chive Mashed Potatoes
-------- ------------ --------------------------------
1 1/2 pound potatoes -- peeled
--about 4 medium
8 tablespoons nonfat cream cheese
1/4 cup 1% low-fat milk -- (up to 1/3)
1/3 cup snipped fresh chives
--or 2 tablespoons dried chives
1. In medium saucepan over high heat, boil potatoes in 2 inches water, covered,
about 12 minutes, or until tender; drain thoroughly. Shake potatoes in pan 1 to 2
minutes or low heat to dry thoroughly.
2. Mash potatoes with electric mixer or potato masher. Mix in milk and chives.
Season with salt and pepper. (Do not overbeat.)
3. Stir gently over low heat just until heated through.
- - - - - - - - - - - - - - - - - -

Cream Of Wheat With Oranges
-------- ------------ --------------------------------
2 cups skim or low-fat milk
1/4 cup orange marmalade
1/2 cup cream of wheat cereal
2 navel oranges -- peeled and sliced
In a saucepan over medium heat, combine milk and marmalade; heat until almost
boiling. Add Cream of Wheat and cook, stirring, for 30 seconds. Remove the pan
from the heat and stir in half of the orange slices. Cover and let stand for 2
minutes, until most of the liquid has been absorbed and the cereal is creamy.
Divide between 2 bowls, garnish with the remaining orange slices and serve.
290 calories per serving: 11 grams protein. 1 gram fat (0.3 gram saturated fat),
- - - - - - - - - - - - - - - - - -
Creamy Bread Pudding With Brandied Figs
-------- ------------ --------------------------------
1/2 pound day-old italian bread -- crusts trimmed
--loaf cut into 1/2-inch cubes
--4 cups
2 large eggs
1 large egg white
1 cup skim milk
3/4 cups nonfat sweetened condensed milk
1/4 cup sugar -- plus 1 tablespoon
1 1/2 cup brandy
1/3 cup sliced dried mission figs
1. Preheat oven to 325 F. Spread bread cubes in a 1- to 1 1/2-quart shallow baking�
dish.

2. In a medium bowl, whisk whole eggs and egg white until frothy; set aside. In a
saucepan, combine skim milk, sweetened condensed milk and 1 tablespoon sugar. Stir
over medium heat until quite hot but not boiling. Remove from the heat and stir in
vanilla. Gradually whisk the hot milk into the eggs. Pour the mixture onto the
bread cubes, pressing down with a spoon to make sure the cubes are fully soaked.
3. Set the baking dish in a roasting pan. Add enough boiling water to come halfway
up the outside of the smaller dish. Place in the oven and bake until the top is
lightly golden and the custard is set in the center, 40 to 50 minutes.
4. Meanwhile, combine brandy, 1/4 cup sugar, figs and 1/3 cup water in a saucepan.
Bring to a simmer over low heat. Cover and simmer gently for 10 minutes. Uncover
and simmer until reduced to 1 cup, about 20 minutes. Serve the brandied figs warm
over the bread pudding.
Makes 6 servings.
- - - - - - - - - - - - - - - - - -
Creamy Cauliflower Soup
-------- ------------ --------------------------------
1 head cauliflower -- trimmed
--about 2-pounds
3 cups 1% low-fat milk
3 cups vegetable broth
1 large leek -- white part only
--washed and very thinly sliced
--1 cup
1 small baking potato -- peeled and chopped
--1 cup
3 small inner stalks of celery -- thinly sliced
--1 cup
1 teaspoon kosher salt
1/2 teaspoon freshly grated nutmeg
3 tablespoons fresh lemon juice -- (up to 4)
chopped pistachios or chervil -- for garnish
--or snipped fresh chives
--optional
1. Break cauliflower into large pieces. Cut off stems and chop them small. Cut the

fleece into thick slices. In a large heavy pot, combine the cauliflower with milk,
broth, leeks, potatoes, celery, salt and nutmeg. Bring to a simmer and cook,
partly covered, until tender, about 20 minutes. Uncover and cool until lukewarm,
about 30 minutes.
2. Transfer solids to a blender or processor, in batches if necessary. Puree until
smooth, adding the cooking liquid gradually. Add lemon juice to taste. Transfer
the soup to a saucepan and gently warm over low heat. Ladle into heated bowls and
garnish as desired.
24 grams carbohydrate: 845 mg sodium; 5 mg cholesterol; 5 grams fiber.
- - - - - - - - - - - - - - - - - -
Creamy Chicken In Sage Popover- Part 1
Categories : Brunches & Entertaining Chicken
-------- ------------ --------------------------------
Sage Popovers
1 Cup sliced fresh mushrooms
-- (about 3 ounces)
2/3 Cup sliced leek with top (about 1
small)
2 Tablespoons chopped red bell pepper
2 Tablespoons margarine
1/4 Cup all-purpose flour
1 Teaspoon chopped fresh or
1/4 Teaspoon dried sage
1/8 Teaspoon pepper
1/3 Cup skim milk
1 Can low-sodium -- (10-1/2 ounces)
chicken broth
1 1/2 Cups cut-up cooked chicken
Prepare Sage Popovers. While popovers are baking, cook mushrooms, leek and
bell pepper in margarine in 2-quart nonstick saucepan over medium heat 5
minutes, stirring occasionally. Stir in flour, sage and pepper. Cook over
low heat, stirring constantly, until liquid is absorbed; remove from heat.
Gradually stir in milk and broth. Heat to boiling, stirring constantly.
Boil and stir 1 minute. Stir in chicken; heat until hot. Serve in
popovers. 4 SERVINGS (WITH ABOUT 1/2 CUP CHICKEN MIXTURE EACH).

- - - - - - - - - - - - - - - - - -
-------- ------------ --------------------------------
Sage Popovers
-- (about 3 ounces)
2/3 Cup sliced leek with top (about 1
small)
2 Tablespoons chopped red bell pepper
2 Tablespoons margarine
1/8 Teaspoon pepper
1/3 Cup skim milk
1 Can low-sodium -- (10-1/2 ounces)
chicken broth
1 1/2 Cups cut-up cooked chicken
Prepare Sage Popovers. While popovers are baking, cook mushrooms, leek and
bell pepper in margarine in 2-quart nonstick saucepan over medium heat 5
minutes, stirring occasionally. Stir in flour, sage and pepper. Cook over
low heat, stirring constantly, until liquid is absorbed; remove from heat.
Gradually stir in milk and broth. Heat to boiling, stirring constantly.
Boil and stir 1 minute. Stir in chicken; heat until hot. Serve in
popovers. 4 SERVINGS (WITH ABOUT 1/2 CUP CHICKEN MIXTURE EACH).
- - - - - - - - - - - - - - - - - -

-------- ------------ --------------------------------
SAGE POPOVERS
1/3 Cup skim milk
1 Dash salt
2 egg whites
SAGE POPOVERS
Heat oven to 450 degrees. Spray four 6-ounce custard cups generously with
nonstick cooking spray. Beat all ingredients with hand beater until
smooth. Fill custard cups about 1/2 full. Bake 20 minutes. Decrease oven
temperature to 350 degrees. Bake 15 to 20 minutes longer or until deep
golden brown. Immediately remove from cups.
- - - - - - - - - - - - - - - - - -
NOTES : average
-------- ------------ --------------------------------
SAGE POPOVERS
1/3 Cup skim milk
1 Dash salt
2 egg whites
SAGE POPOVERS
Heat oven to 450 degrees. Spray four 6-ounce custard cups generously with
nonstick cooking spray. Beat all ingredients with hand beater until
smooth. Fill custard cups about 1/2 full. Bake 20 minutes. Decrease oven
temperature to 350 degrees. Bake 15 to 20 minutes longer or until deep
golden brown. Immediately remove from cups.

- - - - - - - - - - - - - - - - - -
NOTES : average
Creamy Cranberry Rice Pudding
Categories : Desserts Rice & Grains
-------- ------------ --------------------------------
--or water
2 cups cooked rice
1/2 cup dried cranberries -- softened
--in water for 30 minutes
1 cup reduced-calorie nondairy whipped topping -- thawed
ground nutmeg -- optional
1. In small saucepan, sprinkle gelatin over juice; let stand 1 minute. Over low
heat, stir about 2 minutes, until gelatin dissolves.
2. In medium saucepan, over medium heat, bring rice, milk, sugar and cranberries
to a boil; remove from heat. Stir in gelatin mixture and vanilla; cool 10 minutes.
Fold in whipped topping.
3. Chill at least 1 hour. Just before serving, sprinkle with nutmeg.
- - - - - - - - - - - - - - - - - -
Creamy Fish and Fruit Salad
Categories : Fish Fruits

Salads
-------- ------------ --------------------------------
1 pound orange roughy or other lean
fish fillets
3 cups bite-size pieces salad greens
1 medium cantaloupe or Persian melon
, pared and cut -- (about 1-1/2 pounds)
into thin wedges
2 cups bite-size pieces pineapple
-- (about 1/2 medium)
1 pound seedless grapes -- divided into
1 small bunc
Creamy Jalapeno Dressing
2 green onions (with tops) -- sliced
CREAMY JALAPENO DRESSING
1/4 cup cholesterol-free reduced-
calorie mayonnaise or salad
dressing
1/4 cup lowfat sour cream or plain
nonfat yogurt
1/2 jalapeno chili -- seeded and coarsely
chopped
Set oven control to broil. Place fish fillets on rack in broiler pan.
Broil with tops about 4 inches from heat 5 to 6 minutes or until fish
flakes easily with fork (do not turn); cool. Flake fish. Place salad
greens on serving platter or 4 salad plates. Arrange cantaloupe,
pineapple, grapes and fish on greens. Top with Creamy Jalapeno Dressing.
Sprinkle with onions. 4 SERVINGS.
MICROWAVE DIRECTIONS: Arrange fish fillets, thickest parts to outside
edges, in rectangular microwavable dish, 12 X 7-1/2 X 2 inches. Cover
tightly and microwave on high 5 to 7 minutes, rotating dish 1/2 turn after
3 minutes, until fish flakes easily with fork; cool. Flake fish. Continue
as directed.
CREAMY JALAPENO DRESSING
Place all ingredients in blender or food processor. Cover and blend or
process until smooth.
- - - - - - - - - - - - - - - - - -
NOTES : easy
Creamy Herb Dressing

-------- ------------ --------------------------------
3/4 cup buttermilk
1/4 cup cholesterol-free
reduced-calorie mayonnaise or salad
dressing
-- (with tops)
1/2 teaspoon dried dill weed
1/2 teaspoon Worcestershire sauce
1/4 teaspoon salt
1 Dash freshly ground pepper
Mix all ingredients. Cover and refrigerate any remaining dressing. ABOUT 2
CUPS DRESSING.
- - - - - - - - - - - - - - - - - -
NOTES : easy
Creamy Herbed Fish And Clam Chowder
Categories : Fish Seafood
Soups & Stews
-------- ------------ --------------------------------
12 ounces fresh or frozen cod fillets
2 medium potatoes -- cut into cubes
--about 2 cups
5 ounces frozen whole kernel corn
--1 cup
1 small leek -- thinly sliced
1 8 ounce bot clam juice
1/4 cup water
1 teaspoon snipped fresh thyme
--or 1/4 teaspoon dried thyme -- crushed
1/4 teaspoon salt
1/8 teaspoon pepper
6 ounces minced clams

fresh thyme sprigs -- optional
Thaw fish, if frozen. Combine potatoes, corn, leek, clam juice, water, thyme,
Bring to boiling. Reduce heat, cover, and simmer about 10 minutes or till potatoes
are just tender.
Stir in evaporated skim milk. Add fish and undrained clams. Return to almost
boiling; reduce heat. Cover and simmer 3 to 4 minutes or till fish flakes easily
with a fork. Do not boil. Garnish with fresh thyme sprigs, if desired.
Makes 4 servings.
Value: 23% vitamin. A, 37% vitamin. C, 26% calcium, 117% iron.
- - - - - - - - - - - - - - - - - -
Creamy Peach Freeze
Frozen
-------- ------------ --------------------------------
2/3 cup sugar
1 1/2 cups skim milk
1/4 teaspoon salt
2 cups mashed peeled peaches
* -- (4 to 5 medium)
2 teaspoons vanilla
2 containers peach -- (8 ounces each)
nonfat yogurt
*Substitute
sliced peaches -- thawed and mashed.
Mix egg product, sugar, milk and salt in 2-quart saucepan. Cook over
medium heat, stirring constantly, just until bubbles appear around edge.
Pour into chilled large metal bowl. Refrigerate 1-1/2 to 2 hours, stirring
occasionally, until room temperature.
Stir peaches, vanilla and yogurt into milk mixture. Freeze as directed by
manufacturer of ice-cream maker. 8 SERVINGS (ABOUT 1/2 CUP EACH).
MICROWAVE DIRECTIONS: Place milk in 4-cup microwavable measure. Microwave
uncovered on high 2 to 3 minutes or until very warm. Beat in egg product,

sugar and salt. Microwave uncovered on medium-high (70%) 3 to 4 minutes,
stirring every minute, until thickened. Continue as directed.
- - - - - - - - - - - - - - - - - -
Creamy Polenta
Categories : Side Dishes
-------- ------------ --------------------------------
1 1/2 cups yellow cornmeal
1 teaspoon salt
--or to taste
3 cups reduced-sodium chicken broth
1 cup coarsely shredded part-skim mozzarella -- divided
3/4 cup skim milk
1. In large broad saucepan, over medium heat, heat olive oil. Add onion; saut ,�
stirring, 5 minutes, or until golden.
2. In large bowl, combine cornmeal, salt and 3 cups water. Whisk together until
blended. Add to the saucepan and cook, stirring constantly, until polenta mixture
boils.
3. Preheat oven to 350 F. Slowly stir chicken broth into cornmeal. Cook, stirring,�
about 20 minutes, until mixture is very thick and smooth. Add Parmesan.
4. With nonstick cooking spray, coat a 2-quart baking dish. Pour half of the
polenta into dish. Spread with half of the mozzarella. Top with the remaining
polenta and mozzarella. Pour milk over top.
5. Bake about 25 minutes, until browned and bubbly. Let stand 10 minutes before
serving.
6. To serve, spoon onto a plate or cut into squares and top with the Veal and
Mushroom Ragout. Note: Refrigerate leftover polenta in nonstick pan coated with
olive oil cooking spray. To use, slice into small squares and saut until heated�
through.
calories from fat, 11mg cholesterol, 492 mg sodium, 3g fiber.

- - - - - - - - - - - - - - - - - -
Creamy Tomato-Tarragon Soup
-------- ------------ --------------------------------
1 teaspoon butter
--about 1 cup
4 large ripe tomatoes -- diced
--about 4 cups
1 tablespoon chopped fresh tarragon
--or 1 1/2 teaspoon dried tarragon
salt -- to taste
pepper -- to taste
1. In medium saucepan, over medium heat, melt butter. Add onions and cook about 3
minutes, stirring often, until softened. Add tomatoes and 3/4 cup water; bring to
a boil. Reduce heat to medium-low; simmer about 30 seconds, or until vegetables
are tender.
2. Transfer to a blender or food processor; puree until smooth, in batches if
necessary. Set a medium-fine strainer over saucepan. Pour puree into strainer,
pressing on the solids with a spatula or spoon to extract as much pulp as
possible; discard skin and seeds.
3. Whisk sour cream and tarragon into the soup. If soup is too thick, add a small
amount of water. Stir over low heat until soup is hot (do not allow it to boil).
Note: The soup can also be made in advance and served cold.
- - - - - - - - - - - - - - - - - -

Crisp And Spicy Cabbage Relish
-------- ------------ --------------------------------
1 1/2 cup packaged coleslaw mix
1/4 cup chopped red onion
1/4 cup chopped green or red bell pepper
1 1/2 teaspoon dark sesame oil
1/2 jalapeno pepper -- seeded , (up to 1)
--finely chopped
1/8 teaspoon pepper -- (up to 1/4)
2 tablespoons sugar
2 tablespoons white wine vinegar
1. In medium bowl, combine coleslaw mix, onion and bell pepper.
2. In small saucepan, over medium low heat, heat oil. Add jalapeno pepper, garlic
and pepper; cook, stirring, 1 minute. Add sugar and vinegar; cook, stirring, 30
seconds, or until sugar is dissolved.
3. Pour hot dressing over cabbage mixture; toss to coat. Cover and refrigerate 1
hour, or overnight.
Note: Thinly sliced green cabbage may be substituted for packaged coleslaw mix.
Per serving (1/4 cup): About 53 cal, 1 g pro, 9 g car 2 g fat, 33% cal from fat, 2
- - - - - - - - - - - - - - - - - -
Crispy Noodle Pancake
Categories : Side Dishes Pastanoodle
-------- ------------ --------------------------------
1/3 pound fresh chinese egg noodles
1 tablespoon snipped fresh chives
1 1/2 teaspoons chinese chile paste

1. Cook noodles in a large pot of boiling water (not salted) until aldente, about
2 minutes. Drain. Rinse noodles in cold water and place in a large bowl. Toss with
1 teaspoon oil, chives and chile paste. 2. In a 10-inch nonstick skillet, heat
remaining 3 teaspoons oil over medium-low heat. Add noodles, pressing them flat
with a spatula to form a pancake. Cook until crisp and browned on the bottom,
about 8 minutes. Invert the pancake onto a large plate and slide it back into the
skillet. Cook until crisp and browned on the other side, about 6 minutes more.
Slide pancake onto a cutting board and cut into quarters. Cover with aluminum foil
to keep warm.
MAKES 4 SERVINGS.
90 calories per serving; 2 grams protein; 5 grams fat (0.4 gram saturated fat); 10
grams carbohydrate; 30 mg sodium: 13 mg cholesterol: 0 grams fiber.
- - - - - - - - - - - - - - - - - -
Crispy Noodle Pancake2
-------- ------------ --------------------------------
to keep warm.
MAKES 4 SERVINGS.

- - - - - - - - - - - - - - - - - -
Crispy Noodle Pancake3
-------- ------------ --------------------------------
to keep warm.
MAKES 4 SERVINGS.
- - - - - - - - - - - - - - - - - -
Crispy Oven-Fried Chicken Breast
-------- ------------ --------------------------------
1/2 cup lemon juice
1/2 cup seasoned dry bread crumbs
1 tablespoon grated fat-free parmesan cheese

1 teaspoon paprika
1 egg white -- slightly beaten
2. In shallow dish, combine lemon juice and garlic. In medium bowl, combine bread
crumbs, Parmesan and paprika; mix well.
3. Dip each chicken breast in lemon juice mixture, then egg white, then coat
evenly with bread crumb mixture. Arrange on a 15- by 10-inch baking pan coated
with cooking spray. Bake 30 to 35 minutes, until tender.
Makes 4 servings. Preparation time: 15 minutes. Baking time 30 minutes.
- - - - - - - - - - - - - - - - - -
Crostini With Cannellini Beans, Arugula & Tomatoes
-------- ------------ --------------------------------
2 cloves garlic -- peeled , (up to 3)
--preferably extra-virgin
2 cups cooked cannellini beans
salt a freshly ground black pepper -- to taste
12 slices italian bread -- 1/2 inch thick
1 cup stemmed and chopped arugula
--or watercress
2 vine-ripened tomatoes -- chopped
--1 1/2 cups
1. Mince one clove garlic. Combine it with oil in a medium saucepan. Stir over low
heat until golden, about 2 minutes. Add beans, 1/2 cup water and salt and pepper.
Bring to a simmer over low heat and cook, stirring often, until the mixture is
thickened, 8 to 10 minutes.
2. Toast or grill bread slices. Rub one side of each bread slice with the
remaining garlic cloves.
3. Top each bread slice with some of the beans, followed by arugula or watercress

and tomatoes. Serve immediately.
Makes 12 crostini, for 4 luncheon or 6 appetizer servings.
145 calories per crostini: 6 grams protein, 1 gram fat (0.2 gram saturated fat),
- - - - - - - - - - - - - - - - - -
Cruhchy-Topped Coffee Cake With Chocolate Chips
-------- ------------ --------------------------------
1/3 cup 56% vegetable oil spread -- softened
--lower-fat-content margarine
1/2 cup buttermilk or sour milk
1/4 cup frozen egg substitute -- thawed
1 cup red-fat semisweet choco baking chips -- divided
2 tablespoons finely chopped walnuts
frozen nondairy light whipped topping -- thawed
--optional
sliced strawberries -- optional
1. Preheat oven to 350 F. Spray 9-inch round baking pan with cooking spray. In�
large bowl, stir together flour, brown sugar, sugar, baking soda and baking
powder.
2. Cut in vegetable spread until crumbly; reserve 1/2 cup of the mixture for
topping.
3. In small bowl, combine buttermilk and egg substitute; add to remaining crumb
mixture, stirring until well blended.
4. Spread batter into prepared pan. Sprinkle 3/4 cup chips on top.
5. In small bowl, combine reserved crumbs, remaining 1/4 cup chips and walnuts;
sprinkle on top.
6. Bake 25 to 30 minutes, or until wooden pick inserted near center comes out

clean. Cool in pan on wire rack.
7. Cut into wedges; serve with dollop of whipped topping and sliced strawberries.
Note: To sour milk: Use 1 1/2 teaspoons white vinegar plus milk to equal 1/2 cup.
- - - - - - - - - - - - - - - - - -
Cucumber-Yogurt Sauce
Categories : Sauces
-------- ------------ --------------------------------
1 teaspoon dried dill weed
1 1/2 teaspoons chopped fresh mint
1/2 teaspoon Dijon mustard
1/8 teaspoon salt
1 large cucumber -- pared, seeded,
shredded and drained
Mix all ingredients. Cover and refrigerate about 1 hour or until chilled.
ABOUT 1-1/4 CUPS SAUCE.
- - - - - - - - - - - - - - - - - -
Cumin-Crusted Pork Tenderloin With Orange-Jalapeno Glaze
Categories : Bbq & Grilling Pork
Main Dishes

-------- ------------ --------------------------------
***GLAZE***
1 teaspoon canola oil
3 jalapeno peppers
--seeded and minced
1 cup fresh orange juice
1/2 cup cider vinegar
1/2 cup molasses
***PORK***
1/4 cup cumin seeds
2 tablespoons crushed black pepper
1 tablespoon kosher salt
2 pork tenderloins -- trimmed
--12-ounces each
TO MAKE GLAZE: In a small nonreactive saucepan, heat oil over medium heat. Add
jalapenos and garlic; cook, stirring, until fragrant, about 1 minute. Add orange
juice and vinegar and bring to a boil. Reduce heat to low and simmer, uncovered,
until reduced to 1/2 cup, 30 to 40 minutes. Remove from heat and stir in molasses.
Season with salt and pepper. Set aside.
TO MAKE PORK: 1. Prepare a grill for two-level cooking.
2. In a small dry skillet, heat cumin seeds over low heat, stirring constantly,
until fragrant, about 2 minutes. Place in a small bowl and stir in pepper and
salt. Press cumin mixture into pork, coating all sides.
3. When grill is medium-hot, sear pork over hot side of grill until browned on all
sides, about 12 minutes. Move to cooler side of grill, tent with aluminum foil and
cook, turning occasionally, until pork is only slightly pink in the center, 8 to
10 minutes; during last 3 minutes of cooking, brush with 1/3 cup of reserved
glaze.
4. Transfer pork to a cutting board, tent with aluminum foil and let rest for 10
minutes. Cut across the grain into 1-inch-thick slices. Serve, passing remaining
glaze separately.
Makes 6 servings.
- - - - - - - - - - - - - - - - - -
Currant Scones

-------- ------------ --------------------------------
1/3 cup fruit puree fat replacement
--homemade or store bought
1 teaspoon salt
2/3 cup currants
--or chopped dried cranberries
1 cup buttermilk -- plus 2 tablespoons
1. In a shallow pan, combine 1/2 cup flour, fruit puree and oil; stir until
smooth. Spread into an even layer. Cover with plastic wrap and freeze until almost
solid, about 45 minutes. 2. Meanwhile, in a mixing bowl, whisk remaining 2 cups
flour, 1/4 cup sugar, baking powder, baking soda and salt. Cover and chill in the
freezer. 3. Preheat oven to 425 F. Coat a baking sheet with nonstick spray or line�
it with parchment paper. 4. Using a pastry cutter, 2 forks or your fingers, cut
fruit puree mixture into dry ingredients until crumbly. Mix in currants (or
cranberries). Using a fork, gradually stir in 1 cup buttermilk just until
combined. (Dough will be sticky.) 5. Turn dough out onto a floured surface and
knead 2 or 3 times. Do not overwork dough. 6. Divide dough in half and pat each
piece into a 7-inch circle. Cut each circle into 6 wedges. Transfer wedges to
prepared baking sheet. Brush tops with remaining 2 tablespoons buttermilk and
sprinkle with remaining 1 tablespoon sugar. 7. Bake scenes for 12 to 15 minutes,
or until golden and firm. Transfer to a wire rack to cool slightly. Serve warm.
MAKES 1 DOZEN SCONES.
170 calories per scone; 4 grams protein; 3 grams fat (0.3 gram saturated fat); 33
- - - - - - - - - - - - - - - - - -
Curried Chicken and Nectarines
Categories : Indian Main Dishes
Chicken
-------- ------------ --------------------------------

2 tablespoons reduced-calorie
oil-and-vinegar dressing
1 teaspoon curry powder
1/4 cup raisins
1/4 teaspoon salt
1 medium bell pepper -- cut
into 1/4-inch strips
2 small nectarines -- cut into 1/4-inch
slices
Trim fat from chicken breast halves. Cut chicken crosswise into 1/2-inch
strips. Mix dressing and curry powder in medium bowl. Add chicken; toss.
Heat 10-inch nonstick skillet over medium-high heat. Stir in chicken and
remaining ingredients except nectarines; stir-fry 4 to 6 minutes or until
chicken is done. Stir in nectarines carefully; heat through. Serve with
hot cooked rice or couscous if desired. 4 SERVINGS (ABOUT 1 CUP EACH).
MICROWAVE DIRECTIONS: Prepare chicken as directed. Mix dressing and curry
powder in 2-quart microwavable casserole. Add chicken; toss. Stir in
remaining ingredients except nectarines. Cover tightly and microwave on
high 8 to 10 minutes, stirring after 4 minutes, until chicken is done.
Stir in nectarines carefully. Cover and microwave 1 minute or until heated
through.
- - - - - - - - - - - - - - - - - -
Curried Lamb Kabobs
Categories : Indian Appetizers
-------- ------------ --------------------------------
1 pound lean lamb boneless shoulder
1 tablespoon Worcestershire sauce
1 tablespoon curry powder
1 large red bell pepper -- cut
into 24 pieces
Trim fat from lamb shoulder. Cut lamb into 1-inch cubes. Mix lamb, wine,
Worcestershire sauce and curry powder in large bowl. Cover and refrigerate
at least 4 hours but no longer than 24 hours.
Set oven control to broil. Remove lamb from marinade; reserve marinade.
Thread lamb alternately with bell pepper on each of twelve 8-inch
skewers.* Place on rack in broiler pan. Broil with tops 3 to 4 inches from
heat 12 to 15 minutes, turning twice and brushing with marinade, until

lamb is done. 12 APPETIZERS.
using to prevent burning.
- - - - - - - - - - - - - - - - - -
Curried Lentils and Barley
Categories : Indian Beans & Legumes
Vegetarian
-------- ------------ --------------------------------
1/3 cup coarsely chopped red or green
bell pepper
3 1/2 cups water
1 1/2 teaspoons curry powder
3/4 teaspoon salt
1 cup thinly sliced carrots (about 2
small)
3/4 cup dried lentils -- sorted and
rinsed
1/4 cup chutney
Heat oil in 3-quart saucepan over medium-high heat. Saute onion and bell
pepper in oil. Stir in water, barley, curry powder and salt. Heat to
boiling; reduce heat. Cover and simmer 15 minutes. Stir in carrots and
lentils. Heat to boiling; reduce heat. Cover and simmer 40 to 45 minutes,
stirring occasionally, until lentils are tender and liquid is absorbed.
Mix yogurt and chutney. Serve with lentils and barley topped with yogurt
mixture. 4 SERVINGS (ABOUT 1 CUP EACH).
- - - - - - - - - - - - - - - - - -
Curried Potatoes

-------- ------------ --------------------------------
1 1/2 teaspoon curry powder -- (up to 2)
1 1/2 teaspoon grated fresh ginger -- (up to 2)
1/2 teaspoon salt
1 medium tomato -- peeled,
--seeded and diced
1/3 cup frozen peas
1 1/3 pound potatoes -- cooked
--about 4 medium potatoes
1/8 teaspoon cayenne pepper -- optional , (up to
-- 1/4)
1 tablespoon chopped cilantro -- (up to 2)
--or parsley
1. In large nonstick skillet over medium heat, saute onion until transparent. Add
garlic, curry powder, ginger and salt; cook, stirring, 2 minutes.
2. Add tomato, peas, potatoes, yogurt and cayenne pepper. Cook, stirring, 2 to 3
minutes, or until all ingredients are heated through. Sprinkle with cilantro.
Per serving About 230 cal, 5 g pro, 37 g car, 7 g fat, 27% cal from fat, 0 mg
- - - - - - - - - - - - - - - - - -
Curried Roasted Squash & Pear Soup
-------- ------------ --------------------------------
1 butternut squash -- (1 1/2 pounds)
--peeled and seeded
--cut into 3/4-inch cubes
6 ripe firm bartlett pears -- peeled and cored

1/2 cup water
1/3 cup finely chopped shallots
1 tablespoon packed dark brown sugar
1 cinnamon stick
--2 1/2 inches long
2 teaspoons curry powder
--preferably madras
1/2 teaspoon ground cardamom
1/4 teaspoon ground coriander
2 tablespoons slivered fresh mint
--or cilantro leaves
2. On a large baking sheet with sides, toss squash and pears with 1 tablespoon oil
and granulated sugar. Season with salt and pepper. Drizzle with water.
3. Roast squash and pears for 30 to 40 minutes, or until both are tender. (Add a
little more water if necessary to prevent burning.) Remove any pears that are done
before squash. Measure 1 cup pears and cut each cube in half; set aside.
4. In a food processor or blender, puree squash and remaining pears until smooth.
(Add a little chicken broth if necessary.) Set aside.
5. In a Dutch oven or soup pot, heat remaining 1 tablespoon oil over medium heat.
Add shallots and cook, stirring, until softened but not browned, 3 to 5 minutes.
Add brown sugar, cinnamon stick, curry powder, cardamom and coriander. Stir for 2
minutes more.
6. Add reserved squash-pear puree and chicken broth. Bring to a simmer. Reduce
heat to low and simmer, stirring occasionally, for 25 to 30 minutes. Season with
salt and pepper. Discard cinnamon stick. Add reserved pears and simmer until
heated through. Ladle into warmed soup bowls and garnish with mint (or cilantro).
Serve immediately.
MAKES ABOUT 8 CUPS, FOR 6 FIRST-COURSE SERVINGS.
- - - - - - - - - - - - - - - - - -
Curried Roasted Squash & Pear Soup2

-------- ------------ --------------------------------
1 butternut squash -- (1 1/2 pounds)
--peeled and seeded
6 ripe firm bartlett pears -- peeled and cored
1/2 cup water
1/3 cup finely chopped shallots
1 tablespoon packed dark brown sugar
1 cinnamon stick
--2 1/2 inches long
--preferably madras
1/4 teaspoon ground coriander
2 tablespoons slivered fresh mint
--or cilantro leaves
2. On a large baking sheet with sides, toss squash and pears with 1 tablespoon oil
and granulated sugar. Season with salt and pepper. Drizzle with water.
3. Roast squash and pears for 30 to 40 minutes, or until both are tender. (Add a
little more water if necessary to prevent burning.) Remove any pears that are done
before squash. Measure 1 cup pears and cut each cube in half; set aside.
4. In a food processor or blender, puree squash and remaining pears until smooth.
(Add a little chicken broth if necessary.) Set aside.
5. In a Dutch oven or soup pot, heat remaining 1 tablespoon oil over medium heat.
Add shallots and cook, stirring, until softened but not browned, 3 to 5 minutes.
Add brown sugar, cinnamon stick, curry powder, cardamom and coriander. Stir for 2
minutes more.
6. Add reserved squash-pear puree and chicken broth. Bring to a simmer. Reduce
heat to low and simmer, stirring occasionally, for 25 to 30 minutes. Season with
salt and pepper. Discard cinnamon stick. Add reserved pears and simmer until
heated through. Ladle into warmed soup bowls and garnish with mint (or cilantro).
Serve immediately.

- - - - - - - - - - - - - - - - - -
Curried Salmon With Fall Fruit Chutney & Swiss Chard
-------- ------------ --------------------------------
***CURRY SAUCE***
1 tablespoon finely chopped onion
1 tablespoon finely diced carrot
1 tablespoon grated fresh ginger
1 tablespoon chopped fresh lemongrass
--preferably madras
***SWISS CHARD & SALMON***
3 pounds swiss chard -- stemmed, washed
--and cut into thin strips
--12 cups packed
1 1/4 pounds salmon fillet
--skin and pin bones removed
--cut into 4 portions
fall fruit chutney
--see recipe
TO MAKE SAUCE: 1. In a nonstick skillet, heat 1 teaspoon oil over low heat. Add
onion and carrot; cook, stirring, until onion is translucent, about 1 minute. Add
ginger, lemongrass and curry powder; cook, stirring, until fragrant, about 2
minutes more. Add wine, increase heat to medium-high and cook until wine
evaporates, 3 to 5 minutes. Add broth, reduce heat to low and simmer, uncovered,
for 20 minutes. 2. Press through a fine sieve into a small saucepan. Whisk in
remaining 1 teaspoon oil, and season with salt and pepper. (Sauce will be very
thin.) Set aside. (The sauce will keep, covered, in the refrigerator up to 2
days.) TO COOK CHARD & SALMON 1. In a large pot of boiling salted water, cook
chard until tender, about 5 minutes. Drain and refresh under cold water. Gently
squeeze dry. 2. In a large nonstick skillet, heat oil over medium-high heat. Add
chard and saut until heated through, about 3 minutes. Season with salt and�
pepper. Keep warm. 3. Season salmon with salt and pepper. In the bottom of a
steamer or large pot, bring 3 inches of water to a boil. Lightly oil a steamer
basket, add salmon, place over water, cover and steam until firm and opaque in the
center, about 8 minutes. Meanwhile, reheat sauce. 4. To serve, divide chard among
4 warmed plates and top with salmon. Garnish salmon with chutney and spoon sauce
around it. Serve immediately.
Developed by Daniel Boulud, Restaurant Daniel, 20 East 76th Street, New York, NY,
(212) 288-0033.

MAKES 4 SERVINGS.
- - - - - - - - - - - - - - - - - -
Curried Salmon With Fall Fruit Chutney & Swiss Chard2
-------- ------------ --------------------------------
***CURRY SAUCE***
1 tablespoon finely diced carrot
1 tablespoon grated fresh ginger
1 tablespoon chopped fresh lemongrass
--preferably madras
***SWISS CHARD & SALMON***
3 pounds swiss chard -- stemmed, washed
--and cut into thin strips
--12 cups packed
--skin and pin bones removed
--cut into 4 portions
fall fruit chutney
--see recipe
TO MAKE SAUCE: 1. In a nonstick skillet, heat 1 teaspoon oil over low heat. Add
onion and carrot; cook, stirring, until onion is translucent, about 1 minute. Add
ginger, lemongrass and curry powder; cook, stirring, until fragrant, about 2
minutes more. Add wine, increase heat to medium-high and cook until wine
evaporates, 3 to 5 minutes. Add broth, reduce heat to low and simmer, uncovered,
for 20 minutes. 2. Press through a fine sieve into a small saucepan. Whisk in
remaining 1 teaspoon oil, and season with salt and pepper. (Sauce will be very
thin.) Set aside. (The sauce will keep, covered, in the refrigerator up to 2
days.) TO COOK CHARD & SALMON 1. In a large pot of boiling salted water, cook
chard until tender, about 5 minutes. Drain and refresh under cold water. Gently

squeeze dry. 2. In a large nonstick skillet, heat oil over medium-high heat. Add
chard and saut until heated through, about 3 minutes. Season with salt and�
pepper. Keep warm. 3. Season salmon with salt and pepper. In the bottom of a
steamer or large pot, bring 3 inches of water to a boil. Lightly oil a steamer
basket, add salmon, place over water, cover and steam until firm and opaque in the
center, about 8 minutes. Meanwhile, reheat sauce. 4. To serve, divide chard among
4 warmed plates and top with salmon. Garnish salmon with chutney and spoon sauce
around it. Serve immediately.
(212) 288-0033.
MAKES 4 SERVINGS.
- - - - - - - - - - - - - - - - - -
Curried Tomato Soup
-------- ------------ --------------------------------
--1/2 cup
1 small clov garlic -- minced
3/4 teaspoons curry powder
1 1/2 pound tomatoes -- halved
--cored and seeded
1 1/2 cup chicken broth
1/2 teaspoon dried fines herbes -- crushed
1/4 teaspoon salt
1/8 teaspoon pepper -- (up to 1/4)
plain low-fat or yogurt -- optional
fresh thyme sprigs -- optional
cherry tomatoes -- quartered
--optional
Cook onion and garlic in hot oil in a saucepan till tender but not brown. Add
curry powder; cook and 1 minute more. Add tomatoes, chicken broth, fines herbes,
salt, and pepper. Bring to boiling; reduce heat. Cover and simmer for 10 minutes.
Cool slightly.
Place half of the mixture at a time in a food processor bowl or blender container;

cover and process or blend till smooth. If desired press through a sieve. Serve
hot or chilled. If desired, top with yogurt, thyme, and tomatoes.
Makes 6 side-dish servings.
Food exchanges: 1 1/2 vegetable, 1/2 fat.
- - - - - - - - - - - - - - - - - -
Curry Vinaigrette
-------- ------------ --------------------------------
3 tablespoons apple cider
2 tablespoons cider vinegar
2 tablespoons finely chopped shallots
--preferably madras
1/2 teaspoon dijon mustard
1/2 teaspoon granulated sugar
1/4 teaspoon salt
2 tablespoons walnut oil
In a small bowl, whisk cider, vinegar, shallots, curry powder, mustard, sugar, 1/4
teaspoon salt and pepper. Whisk in oil. Adjust seasoning with salt and pepper.
(The vinaigrette will keep in the refrigerator for up to 1 day.)
MAKES 1/2 CUP.
40 calories per tablespoon; 0 grams protein; 3 grams fat (0.3 gram saturated fat);
- - - - - - - - - - - - - - - - - -

Deep-Dish Apple-Blackberry Pie
Categories : Pies
-------- ------------ --------------------------------
1 1/2 tablespoons fresh lemon juice
1 1/2 pounds tart apples
--about 6 apples
1/4 cup cornstarch
2 cups fresh or frozen blackberries -- not thawed
1 recipe double-crust walnut pastry dough
1. Preheat oven to 350 F. Lightly oil a 9-inch deep-dish pie pan or coat it with�
nonstick spray. 2. In a large bowl, combine lemon juice and vanilla. Peel, core
and cut apples into 3/4-inch chunks, tossing them in the lemon juice mixture as
you work. 3. Mix 2/3 cup sugar and cornstarch and toss with apples. Add
blackberries. 4. Place 2 overlapping sheets of plastic wrap on a work surface. Set
the larger disk of dough in the center and cover with 2 more sheets of plastic
wrap. Roll dough into a 13-inch circle. Remove top sheets and invert dough into
prepared pan, letting excess dough hang over the edges. Gently press dough into
bottom and sides of pan. Pull off plastic wrap. With a rubber spatula, scrape
apple-blackberry filling into pie shell. 5. Roll out smaller disk of dough as
above, making an 11-inch circle. Remove top sheets of plastic and invert dough
over filling. Pull off plastic wrap. Press together edges of pastry to seal. With
the tip of a sharp knife, cut 3 or 4 short slashes to vent steam. Moisten a pastry
brush with water and lightly brush top of pie. Sprinkle with remaining 1
tablespoon sugar. Place pie on a baking sheet with sides. 6. Bake for 45 to 55
minutes, or until crust is golden and filling bubbles. Cool on a wire rack for
about 1 hour. Serve warm or at room temperature.
MAKES 8 SERVINGS.
- - - - - - - - - - - - - - - - - -
Deluxe Cheeseburger

-------- ------------ --------------------------------
1/2 cup reduced-sodium chicken broth
--fat skimmed off
1 small onion -- finely chopped
1/2 pound well-trimmed top round
--cut in large chunks
1/4 cup plain dried bread crumbs
1/4 cup prepared chili sauce -- divided
1/4 cup shredded swiss cheese
4 hamburger rolls -- split
1 cup shredded romaine lettuce
4 thick slices tomato
1. In small saucepan, combine broth, onion and garlic. Bring to a simmer over
medium heat and cook about 5 minutes, until the onion is very soft and all the
liquid is absorbed. Set aside to cool.
2. Meanwhile, preheat broiler. In a food processor, chop the beef until coarsely
ground. In medium bowl, combine the ground beef, turkey, bread crumbs, 2
tablespoons of the chili sauce and the pepper and reserved onion mixture. Blend
thoroughly and form into 4 patties. Broil the burgers 3 to 4 inches from heat,
turning once, for 8 minutes, or until cooked through. Sprinkle Swiss cheese on
top; broil an additional 30 seconds or until cheese is melted.
3. Broil the hamburger buns for 30 seconds to toast lightly. Place the buns on 4
plates and top with lettuce, tomato and a burger. Top the burgers with the
remaining 2 tablespoons chili sauce and serve.
Note: Cheddar, Monterey Jack, Gouda and blue cheese can all be substituted for
Swiss cheese.
Per serving: About 340cal 26g pro, 32g car, 12g fat, 33% cal from fat, 56mg chol,
443mg sod, 2g Fiber.
- - - - - - - - - - - - - - - - - -
Devil's Food Cupcake Split

-------- ------------ --------------------------------
1 cup water
3/4 cups egg substitute
1/2 cup prune puree
--or 1 1/2 tablespoons rum extract
1 cup all-purpose flour -- plus 2 tablespoons
1 cup granulated sugar -- plus 2 tablespoons
3/4 cups unsweetened cocoa powder
1/4 teaspoon salt
2 cups nonfat frozen vanilla yogurt -- divided
3 bananas -- diced
--divided
3/4 cups nonfat hot-fudge chocolate sauce -- warmed
--divided
1. Preheat oven to 350 F. Coat twelve 2 3/4-inch (1/3-cup capacity) muffin tin�
cups with vegetable cooking spray. In mixer bowl, beat water, egg substitute,
prune puree and vanilla to blend thoroughly.
2. Add flour, sugar, cocoa, baking powder, baking soda and salt; mix just to blend
thoroughly. Spoon batter into cups, dividing equally.
3. Bake in center of oven about 20 minutes, or until toothpick inserted into
centers comes out clean. Cool in pan 5 minutes; remove from pan and place on rack
to cool completely.
4. For each serving, have 1 cupcake horizontally; place bottom half on plate. Top
with a 1/3-cup scoop of yogurt, half of 1 sliced banana, 2 tablespoons sauce and
the remaining cupcake half.
Note: Six cupcakes are needed for this recipe; you can freeze remaining cupcakes,
securely wrapped, for up to one month.
Per serving: About 524 cal, 19g pro, 114g car, 5g fat, 34% cal from fat, 1mg chol,
280mg sod, 4g fiber.
- - - - - - - - - - - - - - - - - -
Dijon Chicken Pasta Salad
Pastanoodle

-------- ------------ --------------------------------
4 cups medium pasta shells
4 cups torn salad greens
1 red bell pepper -- cut into chunks
1 green bell pepper -- cut into chunks
1 cup canned corn -- drained
1/2 cup sliced red onion
--4 ounces each
1/4 cup dijon mustard -- divided
--plus 2 tablespoons
3/4 cups oat bran
1/4 cup fat-free parmesan cheese -- grated
nonstick cooking spay
1/4 cup frozen apple juice concentrate -- thawed
2 tablespoons balsamic vinegar
4 teaspoons grated apple
1/4 cup chopped cilantro
1. Prepare pasta according to package directions; drain and rinse under cold
water; drain again and set aside. When pasta is cool, toss with salad greens, bell
peppers, corn and onion in large bowl.
2. Set oven at broil. Pound chicken between waxed paper until 1/4 inch thick.
Spread 1/4 cup mustard evenly over chicken. Combine oat bran, Parmesan and thyme.
Lightly coat chicken with oat bran mixture.
3. Spray bottom of broiling pan with cooking spray. Place chicken approximately 5
inches below broiler for about 3 minutes on each side, or until meat turns white.
Cut chicken into snips and set snips aside.
4. In food processor or blender set at high speed, blend apple juice concentrate,
vinegar, the remaining 2 tablespoons mustard, apple, cilantro, sugar and cayenne.
Toss pasta salad with dressing; top with chicken strips and serve warm.
- - - - - - - - - - - - - - - - - -
Dijon Chicken Pasta Salad2

Pastanoodle
-------- ------------ --------------------------------
--4 ounces each
3/4 cups oat bran
- - - - - - - - - - - - - - - - - -

Dijon Chicken Pasta Salad3
Pastanoodle
-------- ------------ --------------------------------
--4 ounces each
3/4 cups oat bran

- - - - - - - - - - - - - - - - - -
Dijon Veal Roast
Categories : Main Dishes Veal
-------- ------------ --------------------------------
1 1 1/2 pound lean veal shoulder or
rump roast
1 tablespoon Dijon mustard
1/4 teaspoon dried rosemary
1/4 teaspoon salt
-- (about 3 ounces)
1/2 cup dry white wine or chicken broth
Heat oven to 325 degrees. Trim fat from veal shoulder. Mix mustard,
rosemary and salt. Coat veal with mustard mixture. Place veal in Dutch
oven. Add remaining ingredients. Cover and bake about 1-1/4 hours,
spooning pan juices over veal occasionally, until tender. Slice veal.
Spoon mushrooms and onion over veal. 6 SERVINGS.
- - - - - - - - - - - - - - - - - -
NOTES : easy
Dijon Veal Roast2
Categories : Main Dishes Veal
-------- ------------ --------------------------------
1 1 1/2 pound lean veal shoulder or
rump roast
1/4 teaspoon salt

-- (about 3 ounces)
1/2 cup dry white wine or chicken broth
Heat oven to 325 degrees. Trim fat from veal shoulder. Mix mustard,
rosemary and salt. Coat veal with mustard mixture. Place veal in Dutch
oven. Add remaining ingredients. Cover and bake about 1-1/4 hours,
spooning pan juices over veal occasionally, until tender. Slice veal.
Spoon mushrooms and onion over veal. 6 SERVINGS.
- - - - - - - - - - - - - - - - - -
NOTES : easy
Dilled Cucumbers
Categories : Salads
-------- ------------ --------------------------------
2 medium cucumbers -- peeled and sliced
2 tablespoons chopped fresh dill
2 packets low-calorie sugar substitute
1/2 cup distilled white vinegar
1. In medium bowl, combine cucumbers, onion and dill.
2. Stir sugar substitute into vinegar to dissolve. Add to the cucumber mixture;
season liberally with pepper.
3. Cover and refrigerate several hours or overnight.
Note If you prefer cucumbers seeded, halve cucumbers lengthwise. With a melon
baller or the tip of a teaspoon, scrape out the seeds and pulp; discard.
Makes 10 servings. Preparation time: 15 minutes. Marinating time: overnight.

- - - - - - - - - - - - - - - - - -
Double Chocolate-Date Cake
-------- ------------ --------------------------------
Chocolate Chip Topping
1 cup hot water
2/3 cup chopped dates
1/4 cup cocoa
1/4 teaspoon salt
1 teaspoon cider vinegar
CHOCOLATE CHIP TOPPING
2 tablespoons miniature semisweet
chocolate chips
2 tablespoons chopped walnuts
2 tablespoons packed brown sugar
Heat oven to 350 degrees. Prepare Chocolate Chip Topping; reserve. Pour
hot water over dates in small bowl. Let stand 5 minutes. Drain dates,
reserving water. Mix flour, brown sugar, cocoa, baking soda and salt in
ungreased square pan, 8 X 8 X 2 inches. Stir in dates. Add enough water to
date water to measure 1 cup. Stir water mixture and remaining ingredients
into flour mixture. Sprinkle with topping. Bake 35 to 40 minutes or until
wooden pick inserted in center comes out clean. 8 SERVINGS.
MICROWAVE DIRECTIONS: Prepare as directed--except use round microwavable
dish, 8 X 1-1/2 inches. Elevate dish on inverted pie plate in microwave
oven. Microwave uncovered on medium (50%) 15 to 17 minutes, rotating dish
1/4 turn every 5 minutes, until top springs back when touched lightly.
(Center of top may appear moist but will continue to cook while standing.)
Let stand uncovered on heatproof surface 10 minutes (do not use rack).
CHOCOLATE CHIP TOPPING
- - - - - - - - - - - - - - - - - -

Double-Ginger Frozen Yogurt
Categories : Frozen Desserts
-------- ------------ --------------------------------
1 pint nonfat vanilla frozen yogurt -- softened
1/4 cup finely chopped crystallized ginger
4 tablespoons chocolate syrup -- optional
1. Place frozen yogurt in a mixing bowl. Use a potato masher to mix in
crystallized and ground gingers. Cover and freeze for 15 minutes, or until ready
to serve.
2. Scoop frozen yogurt into 4 serving dishes and top with chocolate syrup, if
desired. Serve immediately.
- - - - - - - - - - - - - - - - - -
Duckling Chili
Categories : Chili Game Birds
Main Dishes
-------- ------------ --------------------------------
3/4 cup chopped green peppers
2 teaspoons minced jalapeno peppers
3 tablespoons chili powder
2 tablespoons cumin
1 1/2 teaspoons oregano
1 1/2 teaspoons seasoned salt
1 can diced tomatoes -- not drained
--1 1/2 pounds

2 cups cooked wild rice
1 1/2 cups low-salt chicken broth
3 cups duckling
--boned and skinned
--coarsely chopped
1/3 cup frozen corn -- thawed
1 1/2 cups cooked kidney beans
--drained and rinsed
2 tablespoons fresh tomatoes -- finely chopped
1. In large pan, over medium-high heat, heat oil. Add onions, green pepper and
jalapeno pepper. Saut about 2 minutes, or until tender. Add garlic; cook for one�
minute.
2. Add chili powder, cumin, oregano, paprika, seasoned salt, black pepper, canned
tomatoes, wild rice and chicken broth; simmer for 30 minutes.
3. Add duckling, corn and kidney beans; heat.
4. Place chili in six individual bowls; garnish each with 1 tablespoon yogurt and
1 teaspoon diced tomatoes.
Note: If chili is too thick, add chicken broth to reach desired consistency.
Per serving: About 386 calories, 34g protein, 37g carbohydrate, 13g fat, 30% cal
- - - - - - - - - - - - - - - - - -
Duckling Stir-Fry
Categories : Game Birds
-------- ------------ --------------------------------
2 tablespoons minced gingerroot
1/4 teaspoon red pepper flakes
1 cup carrots
--sliced into 1/8-inch rounds
1 cup diced red bell pepper
1 cup diced green bell pepper
3/4 cup chopped celery
2 cups cooked duckling

3/4 cup onion wedges -- separated
1/2 cup canned whole baby sweet corn -- drained
--cut in half lengthwise
1/4 cup low-sodium stir-fry sauce -- prepared
3 cups cooked rice
2 teaspoons sesame seeds -- toasted
--optional
1. In large skillet or wok, over high heat, heat vegetable oil. Add ginger, garlic
and red pepper flakes. Stir-fry about 1/2 minute. Add carrots, red pepper, green
pepper and celery. Stir-fry about 3 minutes.
2. Add duckling, onion, corn and sauce. Stir-fry about 2 minutes, or until duck is
heated.
3. Serve over cooked rice. If desired, garnish with toasted sesame seeds.
Note: One duckling yields 3 1/2 to 4 cups diced meat.
Per serving: About 461 calories, 27g protein, 44g carbohydrate, 14 g fat, 28% cal
- - - - - - - - - - - - - - - - - -
Dutch Babies With Farm-Style Eggs
Categories : Eggs Breakfast
-------- ------------ --------------------------------
1/2 cup frozen egg product -- thawed
1/4 cup skim milk
1/2 teaspoon dried thyme -- crushed
--farm-style eggs--
1 cup frozen hash brown potatoes
--with onions & peppers
2 ounces fully cooked ham
--cut into strips
1 1/4 cup frozen egg product -- thawed
1/4 teaspoon salt
1/8 teaspoon pepper
Spray four 4 1/2-inch foil tart pans with nonstick spray coating. Beat egg
product, milk, flour, oil, and thyme till smooth. Divide batter evenly among pans.

Bake in a 400 F oven for 25 minutes or till brown and puffy. Turn off oven; let�
stand in oven 5 minutes. Prepare eggs; spoon into center of puffs. Serve
immediately.
Makes 4 servings.
Farm-Style Eggs: Spray a large nonstick skillet with nonstick coating. Cook 1 cup
frozen, loose-pack hash brown potatoes with onion and peppers over medium heat 7
to 8 minutes or till tender; stir often. Add 2 ounces fully cooked ham, cut into
strips; heat. Beat together 1 1/4 cups frozen egg product, thawed; 1/4 teaspoon
salt; 1/4 teaspoon dried oregano, crushed; and 1/8 teaspoon pepper. Add to
potatoes. Cook, without stirring, till mixture begins to set on bottom. Use a
spatula to lift and fold partially cooked eggs so uncooked portion flows
underneath. Cook 2 to 3 minutes or till eggs are cooked.
Value: 24% vitamin. A, 21% iron.
Food exchanges: 1/2 bread, 2 meat, 1 fat.
- - - - - - - - - - - - - - - - - -
Easy Brunch Strata
Casseroles Cheese
Eggs
-------- ------------ --------------------------------
16 slices white bread -- crusts removed
3 cups egg substitute
2 cups skim milk
1/2 pound turkey sausage -- cooked and crumbled
2 cups 50% reduced-fat Swiss cheese -- shredded
1/2 cup vegetables -- optional
--such as broccoli florets, sliced green
--onions and chopped red pepper
paprika -- optional
Preheat oven to 350 F. Coat a 13 x 9 x 2-inch baking dish with no-stick cooking�
spray. Arrange bread overlapping in bottom of baking dish. Combine eggs, milk,
mustard and pepper. Pour half of egg mixture over bread; sprinkle with sausage,
cheese and vegetables, if desired. Add remaining egg mixture. Sprinkle with

paprika, if desired. Bake 25 to 45 minutes or until set and golden brown. Let
stand 5 minutes before serving.
Makes 12 servings.
Note: Strata may be covered and refrigerated overnight before baking.
Nutritional Information Per Serving: calories 210; fat 6g; protein 20g;
carbohydrate 20g; cholesterol 24mg; sodium 474mg.
- - - - - - - - - - - - - - - - - -
Easy Cassoulet
Beans & Legumes Soups & Stews
Crockpot
-------- ------------ --------------------------------
8 ounces skinless boneless chicken thighs
2 medium carrots
1 medium red or green sweet pepper
1 cup chopped onion
30 ounces white kidney beans
--or great northern beans
--rinsed and drained
14 1/2 ounces italian-style stewed tomatoes
8 ounces fully cooked smoked turkey sausage
--halved lengthwise and
--cut into 1/2-inch slices
--or chicken broth
1 teaspoon dried thyme -- crushed
1 bay leaf
Rinse chicken; pat dry. Cut chicken into 1-inch pieces. Place carrots, sweet
pepper, onion, garlic, beans, undrained tomatoes, chicken, and sausage in a 3 1/2,
4-, or 5-quart crockery cooker.
Combine chicken broth, wine or chicken broth, parsley, thyme, red pepper, and bay
leaf in a bowl. Add to crockery cooker. Cover and cook on low-heat setting for 7
to 8 hours or on high-heat setting for 3 1/2 to 4 hours. Discard bay leaf.

Makes 6 servings.
Food exchanges: 1 1/2 vegetable, 1 1/2 bread, 2 meat, 1/2 fat.
- - - - - - - - - - - - - - - - - -
Easy Cassoulet2
Beans & Legumes Soups & Stews
Crockpot
-------- ------------ --------------------------------
8 ounces skinless boneless chicken thighs
2 medium carrots
1 medium red or green sweet pepper
1 cup chopped onion
30 ounces white kidney beans
--rinsed and drained
14 1/2 ounces italian-style stewed tomatoes
8 ounces fully cooked smoked turkey sausage
--halved lengthwise and
--or chicken broth
1 teaspoon dried thyme -- crushed
1 bay leaf
Rinse chicken; pat dry. Cut chicken into 1-inch pieces. Place carrots, sweet
pepper, onion, garlic, beans, undrained tomatoes, chicken, and sausage in a 3 1/2,
4-, or 5-quart crockery cooker.
Combine chicken broth, wine or chicken broth, parsley, thyme, red pepper, and bay
leaf in a bowl. Add to crockery cooker. Cover and cook on low-heat setting for 7

to 8 hours or on high-heat setting for 3 1/2 to 4 hours. Discard bay leaf.
Makes 6 servings.
Food exchanges: 1 1/2 vegetable, 1 1/2 bread, 2 meat, 1/2 fat.
- - - - - - - - - - - - - - - - - -
Easy Herb Focaccia
Recipe By : BH&G Low Cal-Low Fat Recipes Magazine, Spr '98
Categories : Appetizers Savory Breads
Italian
-------- ------------ --------------------------------
16 ounces packaged hot roll mix
1 egg
2/3 cup red onion -- finely chopped
1 teaspoon dried rosemary -- crushed
Lightly grease two 9 x 1 1/2-inch round baking pans, a 15 x 10 x 1-inch baking
pan, or a 12- to 14-inch pizza pan. Set aside.
2. Prepare hot roll mix according to package directions for basic dough, using
the 1 egg and substituting the 2 Tablespoons oil for the margarine called for on
the package. Knead dough; allow to rest as directed. If using round baking pans,
divide dough in half; roll into two 9-inch rounds. If using the large baking pan,
roll dough into a 15 x 10-inch rectangle. If using a pizza pan, roll dough into a
12-inch round. Place in prepared pan(s).
3. Cook onion and rosemary in a skillet in the 2 teaspoons of hot oil till
tender. With fingertips, press indentations every inch or so in the dough. Top
dough evenly with onion mixture. Cover, let rise in a warm place until nearly
double in size (about 30 minutes).
4. Bake in a 375 degree oven for 15 to 20 minutes or till golden. Cool 10
minutes on a wire rack. Remove from pan and cool completely.
Makes 24 servings - 85 cal each, 2 g. fat, 0 g. sat. fat EACH (Doesn't sound too
low fat to me!)

Posted to MC-Recipes by Suzy Wert <SuzyWert@aol.com> on Jan 18, 1998.
- - - - - - - - - - - - - - - - - -
Easy Macaroni and Cheese
Casseroles Cheese
Pastanoodle
-------- ------------ --------------------------------
1 package macaroni shells -- (7 ounces)
Cheese Sauce
-- (with tops)
2 tablespoons chopped red bell pepper
Cook macaroni as directed on package; drain. Prepare Cheese Sauce in
3-quart saucepan. Stir macaroni, onions and bell pepper into sauce. Cook,
stirring constantly, until heated through. 4 SERVINGS (ABOUT 3/4 CUP
EACH).
- - - - - - - - - - - - - - - - - -
Easy Macaroni and Cheese2
Casseroles Cheese
Pastanoodle
-------- ------------ --------------------------------
1 package macaroni shells -- (7 ounces)
Cheese Sauce
-- (with tops)
2 tablespoons chopped red bell pepper

Cook macaroni as directed on package; drain. Prepare Cheese Sauce in
3-quart saucepan. Stir macaroni, onions and bell pepper into sauce. Cook,
stirring constantly, until heated through. 4 SERVINGS (ABOUT 3/4 CUP
EACH).
- - - - - - - - - - - - - - - - - -
Easy Multigrain Bread
Categories : Yeast Breads
-------- ------------ --------------------------------
1 package active dry yeast
1 1/4 cups warm water
-- (105 to 115 degrees)
2 tablespoons honey
2 tablespoons margarine -- softened
1 teaspoon salt
1 cup whole wheat flour
1/2 cup uncooked mixed grain hot cereal
-- (dry)
Dissolve yeast in warm water in large bowl. Add all-purpose flour, honey,
margarine and salt. Beat on low speed 30 seconds, scraping bowl
constantly. Beat on medium speed 2 minutes, scraping bowl occasionally (or
beat 300 vigorous strokes by hand). Stir in whole wheat flour and cereal
until well blended. Scrape batter from side of bowl. Cover and let rise in
warm place 40 to 45 minutes or until almost double.
Spray loaf pan, 9 X 5 X 3 or 8-1/2 X 4-1/2 X 2-1/2 inches, with nonstick
cooking spray. Stir down batter by beating about 25 strokes. Spread batter
in pan. Smooth and pat batter, using floured hand. Cover and let rise in
warm place about 30 minutes or until double. (Batter is ready if
indentation remains when touched with floured finger.)
Heat oven to 375 degrees. Bake 35 to 40 minutes or until loaf sounds
hollow when tapped. Remove loaf from pan; cool on wire rack. 1 LOAF (20
SLICES).
- - - - - - - - - - - - - - - - - -
NOTES : average

Easy Pear Tart
-------- ------------ --------------------------------
2 packages instant vanilla pudding mix
29 ounces bartlett pears -- drained
--1 cup liquid reserved
--1 can
3 cups milk
1/4 cup almond-flavored liqueur
--or 1/2 teaspoon almond extract
1 pastry shell -- baked and cooled
--8 inches
***APRICOT GLAZE***
1/2 cup apricot or peach preserves
1 tablespoon almond -flavored liqueur
--or pear liquid
1. In large bowl, prepare pudding according to package directions, using the
reserved pear liquid with the milk. Stir in liqueur. Pour into pastry shell; chill
in refrigerator at least 1 hour, until set. Slice pears and arrange over pudding.
Brush with warm Apricot Glaze; refrigerate 1/2 hour longer, or until cold.
Glaze:
Heat apricot preserves and almond-flavored liqueur. Press through sieve, discard
pulp. Makes about 1/3 cup.
Per serving: About 385 calories, 5g protein, 71g carbohydrate 9g fat, 21% calories
- - - - - - - - - - - - - - - - - -
Easy Pumpkin-Orange Pie
Categories : Pies
-------- ------------ --------------------------------

Brown Sugar Topping
1 can pumpkin -- (16 ounces)
1 can evaporated skimmed -- (12 ounces)
milk
3 egg whites or
1/2 cup sugar
1 1/2 teaspoons pumpkin pie spice
1/8 teaspoon salt
2 teaspoons grated orange peel
BROWN SUGAR TOPPING
1/4 cup quick-cooking oats
Heat oven to 350 degrees. Prepare Brown Sugar Topping. Spray pie plate, 10
X 1-1/2 inches, with nonstick cooking spray. Place remaining ingredients
in blender or food processor in order listed. Cover and blend or process
until smooth. Pour into pie plate. Sprinkle with topping. Bake 50 to 55
minutes or until knife inserted in center comes out clean. Cool 15
minutes. Refrigerate about 4 hours or until chilled. 8 SERVINGS.
MICROWAVE DIRECTIONS: Prepare as directed--except use microwavable pie
plate. Elevate pie plate on inverted microwavable dinner plate in
microwave oven. Microwave uncovered on medium (50%) 20 to 30 minutes,
rotating pie plate 1/4 turn every 5 minutes, until center is set. Let
stand uncovered 15 minutes on flat, heatproof surface.
BROWN SUGAR TOPPING
- - - - - - - - - - - - - - - - - -
NOTES : easy
Easy Turkey Fajitas
Categories : Turkey Main Dishes
Tex-Mex
-------- ------------ --------------------------------
2 6 inch flour tortillas
2 turkey breast tenderloin steaks
--or 2 skinless boneless chicken
--breast halves
--6 ounces total

1 small onion -- sliced
--separated into rings
1/2 medium yellow sweet pepper
--or red and/or green sweet pepper
--cut into bite-size strips
1 teaspoon cooking oil
1 tablespoon salsa
1 tablespoon snipped fresh cilantro
2 tablespoons plain fat-free yogurt
1 ripe roma tomato -- coarsely chopped
fresh cilantro sprigs -- optional
salsa -- optional
Wrap tortillas in foil. Place in a 300 F oven for 10 to 12 minutes or till heated.�
Or, just before serving, place tortillas between paper towels and microwave on 100
percent power (High) 15 seconds.
Rinse turkey; pat dry. Cut into thin strips. Set aside. Spray a cold medium
skillet with nonstick coating. Heat over medium heat. Add onion and garlic;
stirfry 2 minutes. Add sweet pepper, stir-fry 1 1/2 minutes or till vegetables are
crisp-tender Remove vegetables from skillet. Place half the vegetables (about 1/2
cup) in a storage container. (See storage directions, opposite.)
Add turkey to hot skillet. (Add up to 1 teaspoon cooking oil, as necessary, during
cooking.) Stir-fry 2 to 3 minutes or till no pink remains. Remove half of the
cooked turkey (about 3/4 cup) from the skillet to the storage container with the
vegetables.
Return remaining vegetables to skillet. Add the 1 tablespoon salsa, dash salt and
dash pepper. Cook and stir till heated through. Stir in snipped cilantro. To
serve, divide turkey and vegetable mixture evenly among tortillas. Dollop with
yogurt and sprinkle with tomato. Roll up tortillas. If desired, garnish with
cilantro sprigs and pass additional salsa.
Makes 1 serving.
To store turkey and vegetable mixture, place in a storage container, cover and
chill up to 2 days or freeze up to 3 months. Use for Saucy Turkey and Pepper
Fettuccine (see recipe, below).
Food exchanges: 1 vegetable, 2 1/2 bread, 1 1/2 meat, 1 1/2 fat.
- - - - - - - - - - - - - - - - - -

Eggplant And Fresh Tomato Parmesan
Categories : Vegetarian Main Dishes
-------- ------------ --------------------------------
1/2 cup dry bread crumbs
1 tablespoon shredded parmesan cheese
6 peeled eggplant slices -- 1/4 inch thick
1 egg white -- beaten
1 tomato -- sliced
1/2 cup reduced-fat shredded mozzarella cheese
2 tablespoons chopped fresh basil leaves
1. In medium bowl, combine bread crumbs, Parmesan cheese, oil and garlic. Dip one
eggplant slice in egg white; coat lightly with bread-crumb mixture. Repeat with
remaining slices.
2. Spray large skillet with cooking spray; heat over medium-high heat. Cook
eggplant slices in a single layer 6 minutes on each side, until lightly browned
and tender.
3. Arrange eggplant and tomato slices alternately in a 9-inch pie plate,
overlapping slices. Sprinkle with mozzarella cheese. Cover with foil; bake at
400 F 20 minutes or until cheese is melted. Uncover; sprinkle with basil.�
- - - - - - - - - - - - - - - - - -
Eggplant Stew
Categories : Vegetarian Soups & Stews
-------- ------------ --------------------------------
1 1/4 pounds eggplant -- up to 1
2 teaspoons salt

2 bell peppers
--red and yellow
2 onions
2 pinches saffron threads
1 3/4 cups water
14 1/2 ounces diced tomatoes -- drained
--or 4 large plum tomatoes -- seeded and diced
15 1/2 ounces chickpeas -- drained and rinsed
3/4 cup nonfat plain yogurt -- optional
1. Cut eggplant lengthwise into 3/4-inch slices, then crosswise into 3/4-inch
strips. Place in a colander and toss with 1 teaspoon salt. Let drain for 30
minutes. Rinse and pat dry.
2. Preheat broiler. On a baking sheet with sides, toss eggplant with 1 tablespoon
oil. Spread into a single layer. Broil until golden, turning once, about 12
minutes. Set aside.
3. Meanwhile, core bell peppers and cut them lengthwise into 1/2-inch-wide strips,
then crosswise in half.
4. In a Dutch oven or wide soup pot, heat remaining 1 tablespoon oil over medium-
high heat. Add bell peppers, onions, garlic and saffron. Cook, stirring, until
onions are lightly browned, 8 to 10 minutes. (Add a little water if needed.) Add
tomato paste and 1/4 cup water. Cook, stirring, until most of the liquid has been
absorbed.
5. Add tomatoes, chickpeas, reserved eggplant, thyme, remaining 1 teaspoon salt
and 1 1/2 cups water. Reduce heat to low and simmer, partly covered, stirring
occasionally, until sauce has thickened and vegetables are tender, 15 to 20
minutes. (The stew will keep, covered, in the refrigerator for up to 2 days.) Stir
in parsley and basil. Adjust seasoning with salt and pepper. Serve, passing yogurt
separately, if desired.
- - - - - - - - - - - - - - - - - -

Eggplant Stew2
Categories : Vegetarian Soups & Stews
-------- ------------ --------------------------------
1 1/4 pounds eggplant -- up to 1
2 teaspoons salt
2 bell peppers
--red and yellow
2 onions
2 pinches saffron threads
1 3/4 cups water
14 1/2 ounces diced tomatoes -- drained
--or 4 large plum tomatoes -- seeded and diced
15 1/2 ounces chickpeas -- drained and rinsed
3/4 cup nonfat plain yogurt -- optional
1. Cut eggplant lengthwise into 3/4-inch slices, then crosswise into 3/4-inch
strips. Place in a colander and toss with 1 teaspoon salt. Let drain for 30
minutes. Rinse and pat dry.
2. Preheat broiler. On a baking sheet with sides, toss eggplant with 1 tablespoon
oil. Spread into a single layer. Broil until golden, turning once, about 12
minutes. Set aside.
3. Meanwhile, core bell peppers and cut them lengthwise into 1/2-inch-wide strips,
then crosswise in half.
4. In a Dutch oven or wide soup pot, heat remaining 1 tablespoon oil over medium-
high heat. Add bell peppers, onions, garlic and saffron. Cook, stirring, until
onions are lightly browned, 8 to 10 minutes. (Add a little water if needed.) Add
tomato paste and 1/4 cup water. Cook, stirring, until most of the liquid has been
absorbed.
5. Add tomatoes, chickpeas, reserved eggplant, thyme, remaining 1 teaspoon salt
and 1 1/2 cups water. Reduce heat to low and simmer, partly covered, stirring
occasionally, until sauce has thickened and vegetables are tender, 15 to 20
minutes. (The stew will keep, covered, in the refrigerator for up to 2 days.) Stir
in parsley and basil. Adjust seasoning with salt and pepper. Serve, passing yogurt
separately, if desired.

- - - - - - - - - - - - - - - - - -
Eggs and Peppers
Brunches & Entertaining Main Dishes
Tex-Mex
-------- ------------ --------------------------------
1 teaspoon olive or vegetable oil
1 small onion -- thinly sliced
1/2 red bell pepper -- cut into 1/4-inch
strips
1/2 green bell pepper -- cut
1/2 yellow bell pepper -- cut
1 small tomato -- cut into 1-inch
pieces
2 cups Egg Substitute or cholesterol-
free egg product
1/2 teaspoon salt
1/8 teaspoon pepper
and bell peppers in oil. Stir in tomato; heat through. Remove from
skillet; keep warm.
Mix remaining ingredients; pour into skillet. Cook uncovered over medium
heat. As mixture begins to set at bottom and side, gently lift cooked
portions with spatula so that thin, uncooked portion can flow to bottom.
Avoid constant stirring. Cook 3 to 5 minutes or until eggs are thickened
throughout but still moist. Place eggs on platter. Mound vegetable mixture
in center of eggs. 4 SERVINGS (ABOUT 1 CUP EACH).
- - - - - - - - - - - - - - - - - -
NOTES : easy

Eight-Layer Appetizer Spread
-------- ------------ --------------------------------
lettuce leaves
3/4 cups vegetarian refried beans
4 ounces diced green chili peppers -- drained
several dashes bottled hot pepper sauce
8 ounces light dairy sour cream
1/3 cup salsa
3/4 cups chopped avocado
1/2 cup finely shredded reduced fat monterey jack
--or cheddar cheese
--2 ounces
1/3 cup sliced green onion
1 cup chopped lettuce
1 small tomato -- seeded and chopped
--about 1/2 cup
10 ounces light tortilla chips
--about 8 cups
Partly line a serving plate with lettuce leaves. Stir together refried beans,
chili peppers, and hot pepper sauce in a small bowl. Spread bean mixture over the
lettuce leaves, making a layer about 1/4 inch thick. Spread sour cream in a layer
atop the beans. Spoon a layer of salsa atop the sour cream; swirl salsa into sour
cream. Sprinkle with avocado, cheese, green onions, lettuce, and tomato. Serve
with tortilla chips.
Makes 16 servings.
Value: 11% vitamin. A, 10% vitamin. C.
Food exchanges: 1 bread, 1 fat.
- - - - - - - - - - - - - - - - - -
Fall Fruit Chutney
Categories : Condiments Fruits

-------- ------------ --------------------------------
1 tablespoon dried sour cherries
1/4 cup peeled and diced tart apple
1/4 cup chopped fresh pineapple
1 tablespoon diced pimiento
--preferably madras
1/2 cup rice-wine vinegar
1. In a small bowl, cover cherries with hot water; set aside to plump for 20
minutes. Drain. 2. In a small skillet, heat oil over medium-low heat. Add onion
and cook, stirring, until translucent, about 2 minutes. Add apple, pineapple,
pimiento, sugar, curry powder and cherries; cook, stirring, until fruit is tender
but not mushy, about 3 minutes. Add vinegar and cook until most of the liquid
evaporates, about 3 minutes. Season with salt and pepper. (The chutney will keep,
covered, in the refrigerator for up to 4 days; reheat before serving.)
(212) 288-0033.
MAKES ABOUT 3/4 CUP.
10 calories per tablespoon; 0 grams protein. 0 grams fat; 3 grams carbohydrate; 0
- - - - - - - - - - - - - - - - - -
Fast Fruit Chutney
-------- ------------ --------------------------------
1 teaspoon coriander seeds
1/4 cup water
1/3 cup cider vinegar
2 cups diced soft fruit
--such as peaches or nectarines
--or papayas or bananas
2 tablespoons minced serrano chilies

--or jalapeno peppers
1 pinches salt
1. In a small dry skillet, toast coriander seeds over medium-low heat, stirring or
shaking the pan constantly, until fragrant, about 1 minute. Transfer to a spice
grinder or mortar and pestle and grind to a coarse powder. Set aside.
2. In a heavy medium saucepan, combine sugar and water. Bring to a boil over
3. Remove from heat and carefully pour in vinegar. (Stand back, as caramel may
sputter slightly.) Add fruit, serranos (or jalapenos), ginger, salt and reserved
ground coriander. Return saucepan to medium-high heat and bring to a simmer,
stirring occasionally. Reduce heat to low and simmer, stirring occasionally, until
fruit is tender and chutney has thickened, 3 to 5 minutes. Let cool. (The Chutney
will keep, covered, in the refrigerator for up to 2 days.)
Makes about 1 1/2 cups.
20 calories per tablespoon; 0 grams protein; 0 grams fat; 6 grams carbohydrate; 30
- - - - - - - - - - - - - - - - - -
NOTES : Serve fruit chutney with Caribbean dishes, such as Chicken Adobo Kebabs or
Jerked Monkfish Kebabs.
Fast Strawberry Frozen Yogurt
-------- ------------ --------------------------------
16 ounces frozen unsweetened strawberries
--3 1/2 cups
--instant dissolving preferably
In a food processor, combine one 16-ounce package frozen unsweetened strawberries
(about 3 1/2 cups) and 1/2 cup granulated sugar, preferably instant dissolving.
Pulse until coarsely chopped. Combine 1/2 cup nonfat plain yogurt and 1 tablespoon

fresh lemon juice; with the machine on, gradually pour the mixture through the
feed tube. Process until smooth and creamy, scraping down the sides of the
workbowl once or twice. Serve immediately.
195 calories per serving; 0.2 gram fat.
- - - - - - - - - - - - - - - - - -
Fava Beans With Seven Salads
Appetizers Italian
-------- ------------ --------------------------------
1/2 pound skinless dried fava beans
--2 cups
salt -- to taste
1 pound spinach
--dandelion greens or broccoli rabe
--washed and coarsely chopped
2/3 cups imported black olives -- pitted and chopped
1/2 cup thinly sliced red onion -- separated into
-- rings
1 cup stemmed arugula or watercress
1/2 cup pepperocini
--italian pickled peppers
--drained and sliced
1/2 cup thinly sliced radishes
1. Put fava beans in a large bowl of cold water. Let stand in a cool place for at
least 4 hours or overnight. If the weather is warm, place the bowl in the
refrigerator.
2. Drain and rinse the beans. Place them in a large pot and add fresh water to
cover by 1 inch. Bring to a slow simmer and cook, uncovered, over low heat until
the beans are very soft and all of the liquid has been absorbed, about 1 hour.
Stir often toward the end of the cooking time, and add a little more water if the
beans become too dry. Mash the beans with a potato masher until smooth. Stir in
oil and season with salt.
3. In a large pot, combine spinach, dandelion greens or broccoli rabe and 2

tablespoons of water. Cover and cook over medium-high heat until wilted and
tender, about 3 minutes. Transfer to a colander and press out any excess cooking
liquid.
4. Spoon the warm fava bean puree into the center of a warmed platter. Place
cooked greens, olives, onions, arugula or watercress, pepperoncini, tomatoes and
radishes in 7 separate piles around the puree and serve.
Makes 4 servings.
260 calories per serving: 12 grams protein, 11 grams fat (1.5 grams saturated
fat), 32 grams carbohydrate; 695 mg sodium; 0 mg cholesterol; 4 grams fiber.
- - - - - - - - - - - - - - - - - -
Fava Beans With Seven Salads2
Appetizers Italian
-------- ------------ --------------------------------
1/2 pound skinless dried fava beans
--2 cups
salt -- to taste
1 pound spinach
--dandelion greens or broccoli rabe
--washed and coarsely chopped
2/3 cups imported black olives -- pitted and chopped
1/2 cup thinly sliced red onion -- separated into
-- rings
1 cup stemmed arugula or watercress
1/2 cup pepperocini
--italian pickled peppers
--drained and sliced
1/2 cup thinly sliced radishes
1. Put fava beans in a large bowl of cold water. Let stand in a cool place for at
least 4 hours or overnight. If the weather is warm, place the bowl in the
refrigerator.
2. Drain and rinse the beans. Place them in a large pot and add fresh water to
cover by 1 inch. Bring to a slow simmer and cook, uncovered, over low heat until
the beans are very soft and all of the liquid has been absorbed, about 1 hour.

Stir often toward the end of the cooking time, and add a little more water if the
beans become too dry. Mash the beans with a potato masher until smooth. Stir in
oil and season with salt.
3. In a large pot, combine spinach, dandelion greens or broccoli rabe and 2
tablespoons of water. Cover and cook over medium-high heat until wilted and
tender, about 3 minutes. Transfer to a colander and press out any excess cooking
liquid.
4. Spoon the warm fava bean puree into the center of a warmed platter. Place
cooked greens, olives, onions, arugula or watercress, pepperoncini, tomatoes and
radishes in 7 separate piles around the puree and serve.
Makes 4 servings.
- - - - - - - - - - - - - - - - - -
Feta-Tomato Toppers
-------- ------------ --------------------------------
1 cup crumbled feta cheese
--4 ounces
3 plum tomatoes -- diced
In small bowl, combine cheese, tomatoes, onion, pepper and oregano. Spoon onto
melba rounds and serve.
Makes 36 servings. Preparation time: About 8 to 10 minutes.

- - - - - - - - - - - - - - - - - -
Fettuccine Timbale
Categories : Pastanoodle Cheese
Italian Casseroles
-------- ------------ --------------------------------
1 1/2 tablespoons all-purpose flour
3 large eggs -- lightly beaten
1 1/2 cups grated part-skim mozzarella cheese
15 ounces nonfat ricotta cheese
2 ounces prosciutto or lean ham
--cut in 1/4-inch dice
1 pound dried fettuccine
1. Preheat oven to 375 F. Lightly oil a 9-inch springform pan or coat it with�
nonstick spray. Coat pan with 1/4 cup breadcrumbs, tapping out the excess. Put a
pot of water on to boil for cooking pasta.
2. In a large heavy saucepan, heat oil over medium heat. Add flour and cook,
whisking constantly, for 1 to 2 minutes. Add hot milk and bring to a simmer,
whisking, until smooth and slightly thickened, 3 to 4 minutes. Add nutmeg and
season with salt and pepper. Transfer to a large bowl; let cool for 5 minutes. Add
eggs, mozzarella, ricotta, prosciutto (or ham) and 2 tablespoons Parmesan. Mix
well.
3. Meanwhile, cook fettuccine in boiling salted water until al dents, 8 to 10
minutes. Drain and rinse well. Add to cheese mixture and mix well. (The pasta
mixture will keep, covered, in the refrigerator for up to 2 days.)
4. Spoon pasta mixture into prepared pan. In a small bowl, mix remaining 1/4 cup
breadcrumbs and 2 tablespoons Parmesan. Sprinkle evenly over timbale.
5. Bake timbale for 40 to 55 minutes, or until bubbly. Let stand for 10 minutes.
Run a knife around the inside edge of the pan, remove ring and place timbale on a
platter. Cut into wedges and serve.
MAKES 8 SERVINGS.
Italian Name: Timballo di Fettuccine

- - - - - - - - - - - - - - - - - -
Fettuccine Timbale2
Italian Casseroles
-------- ------------ --------------------------------
1 1/2 cups grated part-skim mozzarella cheese
15 ounces nonfat ricotta cheese
2 ounces prosciutto or lean ham
--cut in 1/4-inch dice
1 pound dried fettuccine
1. Preheat oven to 375 F. Lightly oil a 9-inch springform pan or coat it with�
nonstick spray. Coat pan with 1/4 cup breadcrumbs, tapping out the excess. Put a
2. In a large heavy saucepan, heat oil over medium heat. Add flour and cook,
whisking constantly, for 1 to 2 minutes. Add hot milk and bring to a simmer,
whisking, until smooth and slightly thickened, 3 to 4 minutes. Add nutmeg and
season with salt and pepper. Transfer to a large bowl; let cool for 5 minutes. Add
eggs, mozzarella, ricotta, prosciutto (or ham) and 2 tablespoons Parmesan. Mix
well.
3. Meanwhile, cook fettuccine in boiling salted water until al dents, 8 to 10
minutes. Drain and rinse well. Add to cheese mixture and mix well. (The pasta
mixture will keep, covered, in the refrigerator for up to 2 days.)
4. Spoon pasta mixture into prepared pan. In a small bowl, mix remaining 1/4 cup
breadcrumbs and 2 tablespoons Parmesan. Sprinkle evenly over timbale.
5. Bake timbale for 40 to 55 minutes, or until bubbly. Let stand for 10 minutes.
Run a knife around the inside edge of the pan, remove ring and place timbale on a
platter. Cut into wedges and serve.
MAKES 8 SERVINGS.

Italian Name: Timballo di Fettuccine
- - - - - - - - - - - - - - - - - -
Fettuccine With Tomato & Basil Sauce
Categories : Pastanoodle Main Dishes
-------- ------------ --------------------------------
1/2 pound dried fettuccine
salt -- to taste
14 1/2 ounces plum tomatoes -- drained
1 teaspoon butter
1/2 cup fresh basil leaves -- torn
1. Cook fettuccine in boiling salted water until al dente, 8 to 10 minutes.
2. Meanwhile, in a medium saucepan, cook tomatoes over medium heat until bubbling,
about 2 minutes. Stir in oil and butter until blended. Add basil and season with
salt and pepper. Reduce heat to very low and simmer, stirring occasionally, 5 to
10 minutes.
3. Drain fettuccine and place in a large warmed bowl. Toss with sauce. Adjust
seasoning with salt and pepper. Divide between 2 warmed plates and sprinkle with
Parmesan. Serve immediately
- - - - - - - - - - - - - - - - - -

Fettuccine With Tomato & Basil Sauce2
-------- ------------ --------------------------------
1/2 pound dried fettuccine
salt -- to taste
1 teaspoon butter
1. Cook fettuccine in boiling salted water until al dente, 8 to 10 minutes.
2. Meanwhile, in a medium saucepan, cook tomatoes over medium heat until bubbling,
about 2 minutes. Stir in oil and butter until blended. Add basil and season with
salt and pepper. Reduce heat to very low and simmer, stirring occasionally, 5 to
10 minutes.
3. Drain fettuccine and place in a large warmed bowl. Toss with sauce. Adjust
seasoning with salt and pepper. Divide between 2 warmed plates and sprinkle with
Parmesan. Serve immediately
- - - - - - - - - - - - - - - - - -
Fiesta Potato Salad
Categories : Salads Potatoes
-------- ------------ --------------------------------
2 pounds red potatoes -- cooked
--peeled and cubed

--about 6 cups
2 cups reduced-fat shredded mild cheddar cheese -- divided
2/3 cups diced red bell pepper
2/3 cups canned black beans -- rinsed and drained
1/2 cup thinly sliced celery
1/2 cup chopped jicama -- optional
1/3 cup thinly sliced green onions -- with tops
1/2 teaspoon salt
3/4 cups fat-free ranch dressing
1/2 cup prepared chunky salsa
fresh cilantro sprigs -- optional
1. In large bowl, combine potatoes, 1 1/2 cups cheese, red bell pepper, beans,
celery, jicama, green onions, cilantro and salt. In small bowl, combine dressing
and salsa; pour over potato mixture. Toss gently to coat.
2. Chill at least 1 hour before serving. Top with the remaining 1/2 cup cheese;
garnish with cilantro sprigs, if desired.
- - - - - - - - - - - - - - - - - -
Fig And Apricot Mini-Bundt Cakes
-------- ------------ --------------------------------
3/4 cup buttermilk
1/4 cup unsweetened applesauce
1/4 cup chopped crystallized ginger
--1 1/2 ounces
1 egg
1/2 teaspoon salt
8 ounces dried figs
--stemmed and chopped

2/3 cup dried apricots
--sliced in thin strips
1/3 cup brown sugar
2 tablespoons butter -- melted
1. Preheat oven to 350 F. Coat a minibundt pan (6 individual cups) with nonstick�
cooking spray. In large bowl, beat together sugar, buttermilk, oil, applesauce,
ginger and egg.
2. In another large bowl, sift together flour, baking powder, baking soda and
salt; add to sugar mixture; beat well. Stir in chopped figs.
3. In small bowl, combine apricots, brown sugar and butter; spoon mixture evenly
on bottom of mini-bundt cups. Pour batter over apricots, filling each cup to 1/4
inch below rim.
4. Bake 20 minutes, or until golden brown and toothpick inserted comes out clean.
Cool in pan 2 minutes; turn out onto wire rack to cool completely.
Per serving (1 cake): About 482 calories, 6g protein, 80g carbohydrate, 14g fat,
27% calories from fat, 48mg cholesterol, 472mg sodium, 5g fiber.
- - - - - - - - - - - - - - - - - -
Fish and Fennel Rice
Categories : Fish Luncheon
Main Dishes Rice & Grains
-------- ------------ --------------------------------
1 pound sole or other lean fish
fillets
1 cup chopped fennel (about 1/2 bulb)
2 tablespoons water
1 cup uncooked regular long grain
rice
1 cup shredded spinach (about 1-1/2
1 ounce )
Paprika
1 teaspoon dried tarragon
Lemon wedges
Cut fish fillets into 4 serving pieces. Cook fennel and onion in water in

occasionally, until crisp-tender. Stir in broth, rice and spinach. Heat to
boiling; reduce heat. Cover and simmer 10 minutes. Place fish on rice
mixture. Cover and simmer 8 to 10 minutes longer or until fish flakes
easily with fork and liquid is absorbed. Sprinkle fish with paprika and
tarragon. Serve with lemon wedges. 4 SERVINGS (WITH ABOUT 1 CUP RICE
EACH).
- - - - - - - - - - - - - - - - - -
NOTES : easy
Fish and Fennel Rice2
Categories : Fish Luncheon
Main Dishes Rice & Grains
-------- ------------ --------------------------------
1 pound sole or other lean fish
fillets
1 cup chopped fennel (about 1/2 bulb)
2 tablespoons water
1 cup uncooked regular long grain
rice
1 cup shredded spinach (about 1-1/2
1 ounce )
Paprika
1 teaspoon dried tarragon
Lemon wedges
Cut fish fillets into 4 serving pieces. Cook fennel and onion in water in
occasionally, until crisp-tender. Stir in broth, rice and spinach. Heat to
boiling; reduce heat. Cover and simmer 10 minutes. Place fish on rice
mixture. Cover and simmer 8 to 10 minutes longer or until fish flakes
easily with fork and liquid is absorbed. Sprinkle fish with paprika and
tarragon. Serve with lemon wedges. 4 SERVINGS (WITH ABOUT 1 CUP RICE
EACH).

- - - - - - - - - - - - - - - - - -
NOTES : easy
Fish and Spinach Chowder
Categories : Fish Soups & Stews
-------- ------------ --------------------------------
1 cup water
1 medium potato -- cut into 1/2-inch
cubes
spinach
1/2 teaspoon salt
1/4 teaspoon pepper
3 cups skim milk
1 tablespoon Worcestershire sauce
1 pound red snapper or other lean
fish fillets -- cut into 1-inch
pieces
Heat water, onion, potato and frozen spinach to boiling in Dutch oven;
reduce heat. Cover and simmer 5 minutes; break up spinach. Cover and
simmer about 5 minutes longer or until potato is crisp-tender; drain.
Reserve vegetables.
Heat margarine in Dutch oven over medium heat. Stir in flour, salt, pepper
and nutmeg; remove from heat. Stir in milk and Worcestershire sauce. Heat
to boiling over medium heat, stirring constantly. Boil and stir 1 minute.
Stir in fish and vegetables. Heat to boiling; reduce heat. Cover and
simmer about 10 minutes, stirring occasionally, until fish flakes easily
with fork. Serve with freshly ground pepper and lemon wedges if desired. 4
SERVINGS ABOUT 1-1/2 CUPS EACH.
- - - - - - - - - - - - - - - - - -
Fit 'n' Fast Bruschetta

-------- ------------ --------------------------------
1 medium plum tomato
--seeded and chopped
1 tablespoon chopped fresh basil
1 teaspoon grated parmesan cheese
In small bowl, combine tomato, basil, Parmesan cheese, garlic powder and black
pepper. Spoon about 1 tablespoon tomato mixture onto each melba round.
- - - - - - - - - - - - - - - - - -
Fit For A King Baked Beans
Categories : Beans & Legumes Casseroles
Side Dishes
-------- ------------ --------------------------------
3 slices bacon -- chopped
3 tablespoons minced gingerroot
60 ounces navy -- drained and rinsed
1/2 cup packed dark brown sugar
1/2 cup light molasses
1/2 cup salsa
1/2 cup apple cider
1 tablespoon dijon mustard
1/2 cup crushed gingersnaps
2 bay leaves

1. In medium skillet, fry bacon until crisp. Drain thoroughly on paper towels.
Discard all but 1 teaspoon bacon fat; add onions, gingerroot and garlic to
skillet; saute 4 or 5 minutes, until tender.
2. Preheat oven to 300 F. In 2-quart casserole, combine bacon mixture, beans,�
brown sugar, molasses, ketchup, cider, mustard, gingersnaps, thyme, allspice and
bay leaves. Bake, covered, for 2 hours. Remove cover; bake, uncovered, 30 minutes.
Discard bay leaves.
Makes 8 servings. Preparation time: 15 minutes. Baking time: 2 hours, 30 minutes.
- - - - - - - - - - - - - - - - - -
Five-Minute Glazed Chicken Breast
Microwave
-------- ------------ --------------------------------
2 skinless boneless chicken-breast halves
2 1/2 tablespoons orange marmalade
--or apricot preserves
1. Rinse chicken and drain.
2. Measure 'Worcestershire sauce into shallow microwavable soup bowl. Add
preserves and heat in microwave 1 minute; stir to blend. Let cool 3 to 4 minutes.
3. Meanwhile, place chicken on cutting board, smooth side up. Cut diagonal slashes
about 3/4 inch apart, almost all the way through each piece. Rotate pieces and cut
diagonal slashes in the opposite direction, making a diamond pattern. Dip chicken
portions into warm glaze.
4. Place chicken on shallow plate and cook on High (100% power) 3 minutes. Rotate
plate, microwave 1 to 2 minutes longer, until chicken looks opaque. Let stand 2
minutes. Spoon sauce over chicken and serve with steamed rice and vegetables.

- - - - - - - - - - - - - - - - - -
Flo Braker's Banana Yogurt Cake
-------- ------------ --------------------------------
1 1/2 cup granulated sugar divided
3/4 teaspoons baking powder
3/4 teaspoons soda
1/4 teaspoon salt
2/3 cups plain low-fat yogurt
1/2 cup mashed ripe banana
1 teaspoon finely grated lemon peel
1 teaspoon vanilla
3 egg whites
2 tablespoons light corn syrup
2 tablespoons water
1. In a large mixing bowl, stir together flour, the 1/3 cup sugar, baking powder,
baking soda and salt; set aside. In a medium bowl, stir together yogurt, banana,
oil, lemon peel and vanilla; set aside.
2. In a small mixer bowl, beat egg whites until soft peaks form. Gradually add
remaining 3/4 cup sugar; beat on high speed until stiff peaks form. Stir yogurt-
banana mixture into flour mixture until moistened. Fold in about a fourth of the
egg-white mixture to soften; then fold in remaining egg whites.
3. Preheat oven to 350 F. Pour the batter evenly into a greased and floured 9- by�
9- by 2-inch baking pan. Bake for 40 to 45 minutes, or until a wooden toothpick
inserted in the center comes out clean. Cool cake in the pan on a wire rack for 10
minutes. Remove cake from pan and cool completely on the wire rack place cake in a
storage container or wrap with plastic wrap and store; this cake slices better
when held overnight.
4. For icing, stir together corn syrup and water; add cocoa powder, stirring till
smooth. Drizzle chocolate over cake in a Lacy design. Let stand about 30 minutes,
until set. Serve with raspberries.

- - - - - - - - - - - - - - - - - -
French Silk Pie
Categories : Pies Chocolate
-------- ------------ --------------------------------
***CRUST***
30 chocolate wafers
2 tablespoons chopped pitted dates
2 tablespoons water
***FILLING***
1 tablespoon brewed coffee
4 tablespoons water
1 1/2 teaspoons unflavored gelatin
1 large egg
1/2 cup 1% milk
8 tablespoons packed light brown sugar
2 ounces bittersweet chocolate -- chopped
--not unsweetened
1 1/2 teaspoons pure vanilla extract
3 large egg whites
chocolate curls -- optional
TO MAKE CRUST:
1. Preheat oven to 325 F. Lightly oil a 9-inch pie pan or coat it with nonstick�
spray.
2. In a food processor, combine chocolate wafers and dates. Process until finely
chopped. Add oil and water and process until moistened. Press into the bottom and
sides of prepared pan.
3. Bake crust for 10 minutes, or until crisp. Cool completely on a wire rack.
TO MAKE FILLING & SERVE:
1. In a small bowl, combine coffee and 1 tablespoon water. Sprinkle gelatin on top
and set aside to soften.
2. In a small saucepan, whisk egg, milk, 3 tablespoons brown sugar and cocoa until
smooth. Cook over low heat, whisking constantly, until thickened, 5 to 7 minutes.

Do not let mixture come to a simmer.
3. Remove from heat, add reserved gelatin mixture and stir until dissolved. Add
chocolate and vanilla, stirring until melted. Set aside to cool to room
temperature, about 30 minutes.
4. Meanwhile, in a wide saucepan, bring about 1 inch water to a bare simmer over
low heat. In a heatproof bowl large enough to fit over the saucepan, combine egg
whites, cream of tartar, remaining 3 tablespoons water and remaining 5 tablespoons
brown sugar. Set bowl over the saucepan; beat with an electric mixer at low speed
until an instant-read thermometer registers 140 F, about 3 to 5 minutes. Increase�
mixer speed to high and continue beating for 3 1/2 minutes. Remove bowl from heat
and beat meringue until cool, 2 to 3 minutes longer.
5. Whisk one-fourth of the meringue into reserved chocolate mixture until smooth.
Scrape chocolate mixture into remaining meringue and use a whisk to incorporate it
with a folding motion. Spoon into crust and chill, uncovered, until set, about 3
hours. (The pie will keep, covered, in the refrigerator up to 2 days.)
6. If desired, garnish with chocolate curls before serving.
MAKES 10 SERVINGS.
195 calories per serving; 4 grams protein; 7 grams fat (3 grams saturated fat); 29
- - - - - - - - - - - - - - - - - -
French-Style Vegetable Saute
-------- ------------ --------------------------------
8 baby carrots
--peeled and trimmed
8 baby patty pan squash
4 baby eggplants -- trimmed
--and halved lengthwise
1 medium yellow bell pepper -- cored
--seeded and cut
--into 1/4-inch strips
8 cherry tomatoes
1 tablespoon chopped garlic
4 sprigs fresh thyme

salt -- to taste
1/2 cup coarsely chopped fresh basil
In heavy skillet, heat olive oil. Add carrots, squash, onion, eggplant and bell
pepper. Saute, stirring and tossing so vegetables cook evenly, about 5 minutes.
Add tomatoes, garlic, thyme, salt and pepper. Cook, tossing and stirring, about 3
minutes. Add basil; stir to combine. Serve immediately.
- - - - - - - - - - - - - - - - - -
Fresh Grape Crostata
-------- ------------ --------------------------------
1/4 cup hazelnuts
1 recipe hazelnut pastry dough
--large single-crust
2 tablespoons semolina
--or cornmeal
1 large egg white
1/4 teaspoon salt
2 1/2 cups seedless red and green grapes
with nonstick spray. 2. Spread hazelnuts in a pie pan and bake for about 5
minutes, or until fragrant. Let cool. Finely chop and set aside. 3. Raise oven
temperature to 400 . 4. Place 2 overlapping sheets of plastic wrap on a work�
surface. Set dough in the center and cover with 2 more sheets of plastic wrap.
Roll dough into a 12-inch circle. Remove top sheets of plastic and invert dough
onto prepared baking sheet. Pull off plastic wrap. Sprinkle semolina (or cornmeal)
over crust, leaving a 1 1/2 inch border. Set aside. 5. In a small bowl, mix
reserved hazelnuts and cornstarch. 6. In a small mixing bowl, beat egg white and
salt with an electric mixer on medium speed until soft peaks form. Gradually add
sugar and beat until shiny. With a rubber spatula, fold hazelnut mixture into
meringue. 7. Drop spoonfuls of meringue onto crust and gently spread over

semolina. Sprinkle raisins over meringue. Arrange grapes over meringue. Fold
border of crust over filling. 8. Bake for 25 to 30 minutes, or until crust is
golden and grapes are puffed. With 2 large spatulas, transfer crostata to a large
platter. Let cool. Just before serving, dust with confectioners' sugar. Serve warm
or at room temperature.
MAKES 8 SERVINGS.
- - - - - - - - - - - - - - - - - -
Fresh Lemon Sorbet
Categories : Desserts Frozen
-------- ------------ --------------------------------
3 cups water
1 cup sugar
1 teaspoon finely shredded lemon peel
--or lime peel
1/2 cup fresh lemon or lime juice
few drops yellow food coloring
--or green food coloring
Bring water and sugar to boiling in a saucepan. Remove from heat; cool thoroughly.
Cover and chill. Combine syrup, peel, and juice in a 9x9x2-inch baking pan. Add
food coloring. Cover; freeze 3 to 4 hours or till almost firm.
Break frozen mixture into small chunks. Transfer to a chilled mixing bowl. Beat
with an electric mixer on medium speed till fluffy but not melted. Transfer to a
4- to 6-cup freezer container; cover and freeze till firm.
To serve, let stand at room temperature for 5 minutes before serving. Makes 9 (1/2
cup) servings.
cholesterol, 3 g sodium, 23 g carbohydrate., 0 g dietary fiber, 0 g pro. Dietary
Food exchanges: 1/2 bread. (????)

- - - - - - - - - - - - - - - - - -
Fresh Orange Sorbet
-------- ------------ --------------------------------
1 orange
1 cup water
2/3 cups sugar
1 1/2 cup orange juice
2 tablespoons lemon juice
Use a vegetable peeler to remove only the colored part of the orange peel from the
whole orange.
For syrup, combine the orange peel, water, and sugar in a medium saucepan. Bring
to boiling, stirring till sugar dissolves. Reduce heat and simmer, covered, for 5
minutes. Strain, discarding peel; cool syrup. Add orange juice and lemon juice.
Pour juice mixture into a 9x9x2-inch pan. Cover; freeze 3 or 4 hours till firm.
Break frozen mixture into small chunks. Transfer to a chilled mixing bowl. Beat
with an electric mixer on medium speed till fluffy but not melted. Transfer to a
4- to 6-cup freezer container; cover and freeze till firm.
To serve, let stand at room temperature 5 minutes before scooping.
Makes 6 (1/2-cup) servings.
Blood Orange Sorbet: Substitute 1 blood orange for orange and 1 1/2 cups blood
orange juice for orange juice
Tangerine or Tangelo Sorbet: Substitute 1 tangerine or tangelo for orange and 1
1/2 cups tangerine or tangelo juice for orange juice.
Grapefruit Sorbet: Substitute one 6-inch strip pink or white grapefruit peel for
the orange peel and 1 1/2 cups pink or white grapefruit juice for orange juice.
(If using white grapefruit, add several drops yellow food coloring, if desired.)
Pummelo Sorbet: Substitute one 6-inch strip Pummelo peel for orange peel and 1 1/2
cups Pummelo juice for orange juice.
Food exchanges: 1/2 fruit, 1 1/2 bread.

- - - - - - - - - - - - - - - - - -
Fresh Pear Coffee Cake- Part 1
-------- ------------ --------------------------------
3/4 Cup sugar
1/4 Cup margarine -- softened
1 Teaspoon vanilla
3 egg whites or
1/2 Cup cholesterol-free egg product
1 3/4 Cups all-purpose flour
1 Teaspoon baking powder
1/2 Teaspoon ground cardamom
1/4 Teaspoon salt
1 Cup lowfat sour cream
2 Cups chopped unpared pears
-- (about 2 medium)
Streusel
Glaze
Heat oven to 350 degrees. With nonstick cooking spray, spray rectangular
pan, 13 X 9 X 2 inches. Beat sugar, margarine, vanilla and egg whites in
large bowl on medium speed 2 minutes, scraping bowl occasionally. Mix
flour, baking powder, baking soda, cardamom and salt; beat into sugar
mixture alternately with sour cream on low speed. Fold in pears. Spread
batter in pan. Sprinkle with Streusel. Bake 45 to 55 minutes or until
wooden pick inserted in center comes out clean; cool. Drizzle with Glaze.
15 SERVINGS.
- - - - - - - - - - - - - - - - - -
Fresh Pear Coffee Cake- Part 2

-------- ------------ --------------------------------
STREUSEL
1/3 Cup granulated sugar
1/3 Cup packed brown sugar
2 Tablespoons all-purpose flour
1/2 Teaspoon ground cinnamon
2 Tablespoons firm margarine
GLAZE
1/2 Cup powdered sugar
2 to
3 Teaspoons skim milk
1/4 Teaspoon vanilla
STREUSEL
Mix sugars, flour and cinnamon. Cut in margarine until crumbly.
GLAZE
Mix all ingredients until smooth.
- - - - - - - - - - - - - - - - - -
NOTES : average
Fresh Tomato And Basil Sauce
Categories : Pastanoodle Sauces
-------- ------------ --------------------------------
3 large tomatoes -- coarsely chopped
--or parsley
--or red wine vinegar
2 tablespoons thinly sliced green onions
1/2 teaspoon salt
1/2 box penne pasta -- uncooked
--8 ounces
1 cup nonfat ricotta cheese
1. In large bowl, combine tomatoes with basil, olive oil, vinegar, green onions,
salt and pepper. Set aside.
2. In large saucepan, over high heat, cook pasta according to package directions.

3. Drain pasta; return to saucepan. Add cheese and reserved tomato mixture; stir
until cheese melts and forms a creamy sauce. Serve immediately. Garnish with basil
and tomato wedges.
- - - - - - - - - - - - - - - - - -
Fresh Tomato And Basil Sauce2
-------- ------------ --------------------------------
--or parsley
1/2 teaspoon salt
--8 ounces
and tomato wedges.

- - - - - - - - - - - - - - - - - -
Fresh Tomato And Basil Sauce3
-------- ------------ --------------------------------
--or parsley
1/2 teaspoon salt
--8 ounces
and tomato wedges.
- - - - - - - - - - - - - - - - - -
Fresh Tomato Pizzas
-------- ------------ --------------------------------

2 small plum tomatoes -- thinly sliced
2 tablespoons chopped red onion
2 tablespoons shredded part-skim mozzarella cheese
1 pinch dried oregano
1. Top each melba toast with tomato, onion, cheese and oregano. Arrange prepared
melbas on microwaveable dish.
2. Microwave on High until cheese melts, about 1 to 1 1/2 minutes. (To bake in
conventional oven, preheat oven to 400 F. Bake prepared snacks on cookie sheets�
until cheese has melted, about 5 minutes.)
Makes 8 servings. Microwave time: About 1 to 1 1/2 minutes. Conventional oven
time: About 5 minutes.
- - - - - - - - - - - - - - - - - -
Frosted Banana Bars
-------- ------------ --------------------------------
2/3 cup sugar
1/2 cup lowfat sour cream
2 tablespoons margarine -- softened
2 egg whites or
3/4 cup mashed very ripe bananas
-- (about 2 medium)
1 teaspoon vanilla
1/4 teaspoon salt
2 tablespoons finely chopped walnuts
Frosting
FROSTING
1 1/4 cups powdered sugar
1 to
2 tablespoons skim milk

nonstick cooking spray. Beat sugar, sour cream, margarine and egg whites
in large bowl on low speed 1 minute, scraping bowl occasionally. Beat in
bananas and vanilla on low speed 30 seconds. Beat in flour, salt and
baking soda on medium speed 1 minute, scraping bowl occasionally. Stir in
nuts. Spread in pan.
Bake 20 to 25 minutes or until light brown; cool. Spread with Frosting.
Cut into 2-1/4 X 1-1/2-inch bars. 24 BARS.
FROSTING
Mix all ingredients until smooth.
- - - - - - - - - - - - - - - - - -
Frozen Raspberry Ribbon Pie
-------- ------------ --------------------------------
--chocolate cookie crust--
1/2 teaspoon water
1 teaspoon instant coffee granules
1 egg white
1 cup chocolate cookie crumbs
--filling--
2 cups fresh raspberries
2 pints vanilla nonfat ice cream
--or frozen yogurt -- softened
1/2 cup warm water
1/2 teaspoon vanilla extract
1. Chill the chocolate cookie crust. Meanwhile, for the filling, puree raspberries
in a food processor or blender, then strain through a fine sieve into a small
saucepan. Combine a tablespoonful of the raspberry juice with the cornstarch and
stir until smooth and pasty; add cornstarch mixture and corn syrup to pan. Cook
and stir over medium heat about 5 minutes, until bubbly. Remove from heat; chill
for about 45 minutes.
2. Quickly spread 1 pint softened ice cream evenly over chilled crust. Cover with
half of the thickened raspberry puree. Repeat layering with the remaining ice
cream and raspberry puree. Freeze 30 minutes. Cover the pie and freeze overnight.
3. Preheat oven to 450 F. In large bowl, add the powdered egg whites to the warm�
water. Stir gently until dissolved, about 3 minutes. With an electric mixer on

high setting, beat until soft peaks form. Gradually beat in the sugar and the
vanilla, and continue to beat until stiff peaks form.
4. Unwrap frozen pie. With a spatula, spread the meringue completely over the top
of the pie, mounding more meringue in center.
5. Bake about 2 minutes, until topping is browned. Immediately place in freezer
and freeze at least 1 hour.
Chocolate Cookie Crust
1. Preheat oven to 375 F. Lightly coat a 9-inch pie plate with cooking spray.�
2. In small bowl, combine the water and instant coffee; mix well. Stir in the egg
white.
3. In large bowl, combine the cookie crumbs and the egg white mixture, stirring
with a fork until crumbly. Using the back of a large spoon, press the crumb
mixture onto the bottom of the prepared pie plate. Bake 8 to 10 minutes.
262 mg sod, 1g fiber.
- - - - - - - - - - - - - - - - - -
Fruit And Granola Parfaits
-------- ------------ --------------------------------
1/2 cup vanilla low-fat yogurt
1 2 ounces tub fat-free cream cheese
1 tablespoon honey
2 kiwifruits -- peeled
--halved lengthwise and sliced
1 medium banana -- sliced
1 medium orange -- peeled
--cut lengthwise into fourths
--and sliced
1 1/2 cup fresh or frozen red raspberries
--thawed and drained
1 cup low-fat granola cereal
Combine yogurt, cream cheese, honey, and cinnamon in a small bowl; beat with an
electric mixer on medium speed till combined. Chill.

Stir together kiwi fruits, banana, orange, and raspberries in another small bowl.
To assemble, layer the fruit mixture, yogurt-cheese mixture, and granola as
desired in individual dishes. Serve immediately.
Makes 4 servings.
Food exchanges: 1/2 milk, 1 1/2 fruit, 1 bread.
- - - - - - - - - - - - - - - - - -
Fruit Dip
Categories : Dips
-------- ------------ --------------------------------
8 ounces strawberry nonfat yogurt
--or any flavor
Beat cream cheese with electric mixer on medium speed until smooth. Add yogurt,
mixing until blended. Refrigerate. Serve with assorted fresh fruit.
Makes 12 servings. (3 cups) Preparation time: 5 minutes. Chilling time: 2 hours.
- - - - - - - - - - - - - - - - - -
Fruit Puree Fat Replacement

Categories : Ingredients
-------- ------------ --------------------------------
2 ripe but firm medium pears -- well washed
2 medium apples -- well washed
3/4 cup water
1 tablespoon lecithin granules
1. Cut fruit into eighths (do not core); place in a heavy medium saucepan. Add
water, lemon juice and lecithin and bring to a simmer. Reduce heat to low; cover
and simmer, stirring and mashing fruit occasionally, until mushy, 35 to 45
minutes. Let cool slightly. 2. Press through a fine sieve (or food mill fitted
with a fine grate) into a bowl. (It will have an applesauce-like texture.) Let
cool completely. (The fruit puree will keep, covered, in the refrigerator for up
to 4 days or in the freezer for up to 6 months.)
MAKES ABOUT 1 3/4 CUPS.
15 calories per tablespoon; 0 grams protein; 0 grams fat; 3 grams carbohydrate; 0
mg sodium; 0 mg cholesterol; 0.5 gram fiber.
- - - - - - - - - - - - - - - - - -
Fruit Salad Smoothie
Categories : Beverages Breakfast
-------- ------------ --------------------------------
1 cup orange juice
1 cup plain or vanilla nonfat yogurt
2 kiwi fruit peeled
--cut in chunks
1/2 cup fresh pineapple chunks
1 large banana -- cut in chunks
1 cup strawberries -- halved
1 tablespoon honey
In blender container, place all ingredients; puree until smooth. Pour into four
glasses; serve garnished with additional whole fruit.
Note: Other fruits may be substituted, such as melon, raspberries, papaya, mango.

- - - - - - - - - - - - - - - - - -
Fruit-topped Angel Food Cake
Categories : Fruits Cakes & Frostings
-------- ------------ --------------------------------
1/2 cup cake flour
3/4 cup egg whites (about 6)
1/4 teaspoon almond extract
1/8 teaspoon salt
Fruit Topping
2 tablespoons flaked coconut -- toasted
FRUIT TOPPING
1/2 package whipped -- (2.8-ounce size)
topping mix (1 envelope)
3 tablespoons powdered sugar
1/2 cup skim milk
1/4 teaspoon coconut extract
1 cup cut-up pared mango (about 1
1 medium )
1/2 cup cut-up pared kiwifruit (about 1
1 medium )
Heat oven to 350 degrees. Mix powdered sugar and flour; reserve. Beat egg
whites and cream of tartar in large bowl on high speed until foamy. Beat
in granulated sugar, 2 tablespoons at a time, on high speed, adding
vanilla, almond extract and salt with last addition of sugar. Continue
beating until stiff and glossy. Do not underbeat.
Sprinkle sugar-flour mixture, 1/4 cup at a time, over meringue, folding in
just until mixture disappears. Spread batter in ungreased loaf pan, 9 X 5
X 3 inches.
Bake 25 to 35 minutes or until cracks feel dry and top springs back when
touched lightly. Snap spring-type wooden clothespins on corners of pan for
"legs." Invert pan about 2 hours or until cake is completely cool. (Or
invert pan, resting edges of pan on 2 other inverted pans to cool.) Remove
from pan. Top each serving with Fruit Topping. Sprinkle with coconut. 8
SERVINGS (WITH ABOUT 1/3 CUP TOPPING EACH).
FRUIT TOPPING
Mix topping mix (dry), powdered sugar, milk and coconut extract in small

deep bowl. Beat on high speed 2 to 3 minutes or until thick and fluffy.
Fold in mango and kiwifruit.
- - - - - - - - - - - - - - - - - -
NOTES : average
Fruited Orange Shake
-------- ------------ --------------------------------
2 cups orange juice
1 pint raspberry or pineapple sorbet
In blender container, combine all ingredients; process until smooth. Serve in
chilled glasses.
- - - - - - - - - - - - - - - - - -
Fruited Spinach Salad With Current Vinaigrette
Categories : Salads
-------- ------------ --------------------------------
1/4 cup currant jelly
8 cups cleaned spinach leaves -- stems removed
1 cup fresh strawberries -- halved
11 ounces mandarin orange sections -- drained

For vinaigrette, combine currant jelly and vinegar in a small saucepan. Stir over
medium-low heat just till jelly melts and mixture is smooth. Chill in the freezer
for 10 minutes.
Meanwhile, combine spinach, strawberries, orange sections, and green onion in a
large salad bowl. Drizzle vinaigrette over spinach mixture; toss to mix. Serve
immediately.
Makes 6 servings.
Value: 51% vitamin. A, 61% vitamin. C. 16% iron.
- - - - - - - - - - - - - - - - - -
Garlic & Almond Soup
-------- ------------ --------------------------------
1/3 cup blanched almonds
3 large whol heads garlic -- plus
2 large garlic cloves
2 tablespoons water
1 tablespoon extra-virgin olive oil
1 large onion -- finely chopped
1 pound all-purpose potatoes
--preferably yukon gold
--peeled and diced
2. Spread almonds on a baking sheet and bake for 3 to 5 minutes, or until
fragrant. Set aside.
3. Pull papery husks off garlic heads. Slice the tip off each head to expose
cloves. Place on a square of aluminum foil and sprinkle with water. Pinch edges of
foil together. Roast for 30 to 45 minutes, or until very tender. Let cool. Squeeze
garlic flesh from skins; set aside.

4. Meanwhile, in a Dutch oven or soup pot, heat oil over medium heat. Add onion
and cook, stirring, until lightly browned, about 5 minutes. Add crushed garlic
cloves and potatoes; cook, stirring, for 2 minutes more.
5. Add chicken broth and bring to a boil. Reduce heat to low, cover and simmer
until potatoes are tender, 20 to 30 minutes. Remove from heat and let cool.
6. Strain soup into a bowl; transfer solids to a food processor or blender and
puree until smooth, adding a little broth if necessary. Return puree and broth to
pot. Whisk to combine.
7. In a blender or mini food processor, puree reserved roasted garlic and almonds
until smooth. (Add a little soup if necessary.) Add puree to soup.
8. Bring soup to a simmer. Season with salt and pepper. Ladle into warmed soup
bowls. Garnish with a dollop of yogurt and a sprinkling of cilantro. Serve
immediately.
- - - - - - - - - - - - - - - - - -
Garlic & Almond Soup2
-------- ------------ --------------------------------
1/3 cup blanched almonds
3 large whol heads garlic -- plus
2 large garlic cloves
2 tablespoons water
1 large onion -- finely chopped
1 pound all-purpose potatoes
--preferably yukon gold
--peeled and diced

2. Spread almonds on a baking sheet and bake for 3 to 5 minutes, or until
fragrant. Set aside.
3. Pull papery husks off garlic heads. Slice the tip off each head to expose
cloves. Place on a square of aluminum foil and sprinkle with water. Pinch edges of
foil together. Roast for 30 to 45 minutes, or until very tender. Let cool. Squeeze
garlic flesh from skins; set aside.
4. Meanwhile, in a Dutch oven or soup pot, heat oil over medium heat. Add onion
and cook, stirring, until lightly browned, about 5 minutes. Add crushed garlic
cloves and potatoes; cook, stirring, for 2 minutes more.
5. Add chicken broth and bring to a boil. Reduce heat to low, cover and simmer
until potatoes are tender, 20 to 30 minutes. Remove from heat and let cool.
6. Strain soup into a bowl; transfer solids to a food processor or blender and
puree until smooth, adding a little broth if necessary. Return puree and broth to
pot. Whisk to combine.
7. In a blender or mini food processor, puree reserved roasted garlic and almonds
until smooth. (Add a little soup if necessary.) Add puree to soup.
8. Bring soup to a simmer. Season with salt and pepper. Ladle into warmed soup
bowls. Garnish with a dollop of yogurt and a sprinkling of cilantro. Serve
immediately.
- - - - - - - - - - - - - - - - - -
Garlic Crostini
Categories : Savory Breads Appetizers
-------- ------------ --------------------------------
1/2 pound day-old french bread
--16 slices
1 clove garlic -- cut in half

1. Place oven rack 6 inches from broiler. Preheat broiler.
2. Rub bread slices with garlic and lightly brush both sides with olive oil. Place
on a baking sheet and broil until light golden and crisp, 2 to 3 minutes per side.
Watch carefully to avoid burning. (Alternatively, toast the bread in a 375 F oven�
for 10 to 15 minutes.)
MAKES 16 CROSTINI.
50 calories per crostini; 1 gram protein; 1 gram fat (0.1 gram saturated fat); 8
- - - - - - - - - - - - - - - - - -
Garlic Mashed Potatoes
Categories : Side Dishes Potatoes
-------- ------------ --------------------------------
4 pounds potatoes
--peeled
--cut in 1-inch chunks
12 medium potatoes
3 cups low-fat milk
6 tablespoons butter or margarine
1. In large saucepan, over high heat, boil potatoes in 2 inches water, covered,
about 20 minutes, or until tender; drain thoroughly. Shake potatoes in pan over
low heat 1 to 2 minutes to dry thoroughly.
2. Mash potatoes with electric mixer or potato masher; reserve. In small saucepan
over medium-low heat, bring milk, butter and garlic to simmering; beat into
potatoes. Mix in additional milk, if necessary, to reach desired consistency.
Per serving About 205 cal, 5 g pro, 34 g car, 4 g fat, 17% cal from fat, 20 mg

- - - - - - - - - - - - - - - - - -
Garlic-Crusted Tuscany Turkey Burgers
-------- ------------ --------------------------------
1/3 cup sun-dried tomatoes
--or 1 1/2 teaspoons dried basil
1 pound ground turkey breast meat
1/2 cup toasted wheat germ
2 tablespoons water
1 teaspoon dried oregano
1/2 teaspoon fennel seeds -- crushed
--for brushing on grill
6 lettuce leaves
6 whole-wheat hamburger buns -- split
--lightly toasted
1. In small bowl, soften tomatoes in boiling water for 2 to 3 minutes; drain well
and chop. Combine tomatoes, yogurt and basil in small bowl; mix well. Set aside.
2. Prepare grill according to manufacturer's instructions. In large bowl, combine
turkey, wheat germ, onion, water, oregano, fennel, salt, pepper and allspice. Mix
lightly but thoroughly. Shape mixture into six patties. Sprinkle garlic evenly
over both sides of patties, pressing gently.
3. Brush grill rack lightly with vegetable oil. Grill burgers 5 minutes per side,
or until centers are no longer pink
4. Serve burgers on lettuce-lined buns with topping.
- - - - - - - - - - - - - - - - - -

Garlic-Yogurt Dressing
-------- ------------ --------------------------------
2 tablespoons 1% milk
1 teaspoon honey
1 teaspoon extra-virgin olive oil
Combine 1/2 cup nonfat plain yogurt, 2 tablespoons 1% milk, 1 1/2 tablespoons
fresh lemon juice, 1 teaspoon honey, 1 teaspoon extra-virgin olive oil, 1/2
teaspoon dried oregano and 1/2 teaspoon minced garlic. Season with salt and pepper
to taste.
MAKES 3/4 CUP.
15 calories per tablespoon; 0.4 gram fat.
- - - - - - - - - - - - - - - - - -
Garlicky Pork with Basil
-------- ------------ --------------------------------
3/4 pound lean pork tenderloin
1/4 cup chopped fresh or
1 tablespoon plus
-- (cayenne)
Trim fat from pork tenderloin. Cut pork crosswise into 8 pieces. Flatten
each piece of pork to 1/4-inch thickness between waxed paper or plastic

wrap. Cook pork in oil in 10-inch nonstick skillet over medium-high heat
about 3 minutes, turning once, until brown. Stir in remaining ingredients.
Heat to boiling; reduce heat. Cover and simmer about 5 minutes or until
pork is done. 4 SERVINGS
MICROWAVE DIRECTIONS: Omit oil. Prepare pork as directed. Place pork in
rectangular microwavable dish, 13 X 9 X 2 inches. Mix remaining
ingredients; pour over pork. Cover tightly and microwave on high 4 to 6
minutes, rearranging pork after 2 minutes, until pork is done.
- - - - - - - - - - - - - - - - - -
Garlicky Pork with Basil2
-------- ------------ --------------------------------
3/4 pound lean pork tenderloin
1/4 cup chopped fresh or
1 tablespoon plus
-- (cayenne)
Trim fat from pork tenderloin. Cut pork crosswise into 8 pieces. Flatten
each piece of pork to 1/4-inch thickness between waxed paper or plastic
wrap. Cook pork in oil in 10-inch nonstick skillet over medium-high heat
about 3 minutes, turning once, until brown. Stir in remaining ingredients.
Heat to boiling; reduce heat. Cover and simmer about 5 minutes or until
pork is done. 4 SERVINGS
MICROWAVE DIRECTIONS: Omit oil. Prepare pork as directed. Place pork in
rectangular microwavable dish, 13 X 9 X 2 inches. Mix remaining
ingredients; pour over pork. Cover tightly and microwave on high 4 to 6
minutes, rearranging pork after 2 minutes, until pork is done.
- - - - - - - - - - - - - - - - - -

Gazpacho Salad
Categories : Salads
-------- ------------ --------------------------------
1 cup uncooked rice
2 1/2 cups water
1/2 teaspoon salt
1/2 cup chunky-style picante sauce
1/2 cup tomato juice
1 tablespoon garlic red wine vinegar
8 ounces imitation crabmeat
--broken into bite-size pieces
1 cup cucumber -- peeled
1/2 cup seeded chopped tomato
1/2 cup chopped green bell pepper
1/2 cup sliced celery
1. Cook rice, water and salt according to package directions; set aside.
2. In large jar with tight-fitting lid, combine picante sauce, tomato juice, oil,
vinegar and chili powder; cover and shake well. Refrigerate.
3. In large salad bowl, combine rice, seafood, cucumber, tomato, bell pepper,
celery and green onion. Add dressing and mix well. Cover and refrigerate at least
2 hours.
- - - - - - - - - - - - - - - - - -
German Apple Pancake
-------- ------------ --------------------------------
***APPLE TOPPING***
1 1/2 teaspoons butter

1 1/2 teaspoons canola oil
4 granny smith apples -- peeled,
--cored and sliced
1 cup apple cider
--pancake--
3 large eggs
1/4 teaspoon salt
3/4 cup 1% milk
TO MAKE TOPPING: 1. In a large nonstick skillet, heat butter and oil over medium
heat until melted. Add apples and sugar; cook, stirring, until apples are tender
and golden, about 20 minutes. Stir in vanilla and cinnamon. 2. Meanwhile, in a
medium saucepan, bring apple cider to a boil over medium-high heat. Cook until
reduced to 1/3 cup, 10 to 15 minutes. Stir into saut ed apples. Set aside. (The�
topping will keep, covered, in the refrigerator for up to 2 days. Reheat before
serving.) TO MAKE PANCAKE: 1. Preheat oven to 400 F. Lightly oil a 12-inch cast-�
iron or other ovenproof skillet or coat it with nonstick spray. 2. In a mixing
bowl, whisk eggs, flour, sugar and salt until smooth. Gradually add milk, whisking
until smooth. 3. Pour batter into prepared skillet and bake for 15 minutes. 4.
Reduce oven temperature to 350 ; bake for 15 minutes more, or until pancake is�
golden and puffed. (Pancake will deflate when removed from oven.) 5. Dust pancake
with confectioners' sugar and cut into wedges. Serve immediately, with warm apple
topping.
MAKES 4 SERVINGS.
- - - - - - - - - - - - - - - - - -
Ginger Chicken With Carrots And Fruit
-------- ------------ --------------------------------
2 boneless skinless broiler-fryer chicken
-- breasts
--cut into 1 1/2-inch strips
1 teaspoon ground ginger -- divided

3 tablespoons low-sodium soy sauce
1 1/2 cup sliced carrots -- cooked tender
1/2 cup pineapple tidbits -- drained
1/2 cup frozen tart red cherries -- unsweetened
1 cup hot cooked rice
1. In small bowl, sprinkle chicken strips with 1/2 teaspoon ginger. Stir in soy
sauce; let sit about 10 minutes.
2. In medium bowl, combine carrots, pineapple, cherries, lemon juice, the
remaining 1/2 teaspoon ginger and pepper. Add chicken strips to sauce, mixing
well.
3. Place in a shallow 1-quart baking dish and cook at 400 F about 30 minutes.�
Serve over rice.
Makes 2 servings. Preparation time: 15 minutes. Standing time: 10 minutes. Baking
time: 30 minutes.
Per serving (with rice): About 389 cal, 28 g pro, 49 g car, 3 g fat, 7% cal from
fat, 85 mg chol, 241 mg sod, 2 g fiber.
- - - - - - - - - - - - - - - - - -
Ginger-Glazed Pearl Onions
Recipe By :
-------- ------------ --------------------------------
1 1/2 cups pearl onions
1 2 inch piece fresh ginger -- peeled
--and cut in julienne
--1/4 cup
1/2 cup honey
2 tablespoons water
1. Bring a pot of water to a boil over medium heat. 2. Cut root ends from onions
and cut an 1/8-inch-deep cross into the end of each one. Add to boiling water and
blanch for 2 minutes. Remove with a slotted spoon. When cool enough to handle,
slip off skins; set aside. 3. Meanwhile, return water to a boil. Add ginger and
blanch for 2 minutes. Drain and rinse under cold water. 4. In a small nonstick
skillet, heat ginger and honey over medium heat. Cook, stirring occasionally,
until ginger is tender, 5 to 6 minutes. Add reserved onions and cook, stirring

occasionally, until onions are tender and glazed, 6 to 8 minutes. Stir in lime
juice and water. Cover and keep warm. (The onions can be made up to 1 day ahead
and refrigerated. Reheat in a small saucepan over low heat.)
MAKES ABOUT 1 CUP, FOR 4 SERVINGS.
mg sodium; 0 mg cholesterol: 1 gram fiber.
- - - - - - - - - - - - - - - - - -
Ginger-Honey Cheese Spread
-------- ------------ --------------------------------
3 ounces reduced-fat cream cheese -- softened
1 tablespoon honey
1 teaspoon chopped crystallized ginger
In small bowl, combine cream cheese, honey and ginger. Spread on melba rounds.
- - - - - - - - - - - - - - - - - -
Gingerbread With Luscious Lemon Cream

-------- ------------ --------------------------------
1 package gingerbread mix
--14 1/2 ounce package
1 1/3 cup skim milk
2 egg whites
--or 1/4 cup refrigerated or
--frozen egg product -- thawed
2 tablespoons finely chopped crystallized ginger
--luscious lemon cream
1/3 cup lemon low-fat yogurt
1/3 cup light dairy sour cream
--lemon peel strips -- optional
Combine gingerbread mix, milk, and egg whites or egg product in a medium bowl.
Beat with an electric mixer on low to medium speed till combined. Beat on high
speed for 3 minutes more. Stir in 1 tablespoon of the crystallized ginger.
Spray a 9x9x2-inch baking pan with nonstick spray coating. Pour batter into pan,
spreading evenly. Bake according to package directions. Cool slightly on a wire
rack.
To serve, cut into small slices or squares. Top each serving with some of the
Luscious Lemon Cream and remaining crystallized ginger. If desired, garnish with a
strip of lemon peel tied into a knot.
Makes 12 servings.
Luscious Lemon Cream: Stir together 1/3 cup lemon low-fat yogurt and 1/3 cup light
dairy sour cream in a small bowl. Cover and chill till serving time. Makes 2/3
cup.
Food exchanges: 1 1/2 bread, 1 fat.
- - - - - - - - - - - - - - - - - -
Gingered Flank Steak
-------- ------------ --------------------------------
1 1 1/2 pound lean beef flank steak
1/3 cup lemon juice
2 tablespoons honey

1 tablespoon low-sodium soy sauce
2 teaspoons grated gingerroot or
1 teaspoon ground ginger
Trim fat from beef steak. Cut both sides of beef into diamond pattern
1/8-inch deep. Place in shallow glass or plastic dish. Mix remaining
ingredients; pour over beef. Cover and refrigerate at least 8 hours,
turning occasionally.
Remove beef from marinade; reserve marinade. Spray broiler pan rack with
nonstick cooking spray. Place beef on rack in broiler pan. Broil with top
3 inches from heat 12 to 14 minutes, turning once and brushing frequently
with marinade, until desired doneness. Slice beef diagonally across grain
into thin slices. 4 SERVINGS.
- - - - - - - - - - - - - - - - - -
NOTES : easy
Gingered Pumpkin Flans
-------- ------------ --------------------------------
3/4 cup granulated sugar -- plus 1/3 cup
1/3 cup water
2 large eggs
4 large egg whites
1 cup canned unseasoned pumpkin puree
1 teaspoon grated fresh ginger
3/4 cup 1% milk
1. Preheat oven to 325 F. Put a kettle of water on to heat for the water bath.�
2. In a small heavy saucepan, combine 3/4 cup sugar with 1/3 cup water. Bring to a
simmer over low heat, stirring occasionally until sugar melts. Increase heat to
medium-high and cook, without stirring, until caramel turns amber, 5 to 7 minutes.
(Watch so that it does not burn.) Carefully pour caramel into six 3/4-cup ramekins
and tilt to coat insides evenly. Set aside.
3. In a mixing bowl, whisk eggs, egg whites and remaining 1/3 cup sugar until
smooth. Add pumpkin puree, ginger and vanilla; whisk until smooth. Stir in 1% and
evaporated milks. Pour into prepared ramekins. Skim off any air bubbles.

4. Place a folded kitchen towel in a roasting pan. Place ramekins on towel. Add
enough boiling water to the pan to come halfway up the outsides of the ramekins.
5. Bake flans for 45 to 50 minutes, or until a knife inserted in their centers
comes out clean. Remove ramekins from water and let cool on a wire rack. Cover and
refrigerate until chilled, at least 2 hours. (Theflans will keep, covered, in the
refrigeratorfor up to 2 days.)
6. To serve, run a knife around the edge of each flan and invert into shallow
dessert bowls.
MAKES 6 SERVINGS.
- - - - - - - - - - - - - - - - - -
Gingery Grilled Salmon Salad
Bbq & Grilling
-------- ------------ --------------------------------
2 tablespoons finely chopped fresh ginger
1 tablespoon freshly grated lime zest
1 tablespoon honey
1/2 teaspoon salt
--about 1-inch thick
--cut into 4 pieces
--skin on & pin bones removed
watercress & pickled ginger salad -- un-tossed
--see recipe
lime wedges for garnish
1. In a small bowl, whisk together yogurt, ginger, garlic, lime juice, lime zest,
honey, oil, salt and pepper. Place salmon in a shallow glass dish and pour
marinade over it, turning the salmon to coat on all sides. Cover and marinate in
the refrigerator for 20 to 30 minutes, turning once or twice.

2. Meanwhile, prepare a charcoal fire or preheat a gas grill. (Do not use a grill
pan-salmon will stick.)
3. Using a long-handled barbecue brush, coat the grill rack with oil. Place
salmon, skin-side up, on the grill. Cook for 5 minutes. Using 2 metal spatulas,
carefully turn the salmon pieces over and cook just until opaque in the center, 4
to 6 minutes longer. With 2 spatulas, remove salmon from the grill. Slip off the
skin.
4. Toss watercress salad with dressing and divide among 4 plates. Top with a piece
of grilled salmon. Garnish with lime wedges. Serve immediately.
Makes 4 servings.
15 grams carbohydrate; 430 mg sodium; 78 mg cholesterol;1 gram fiber.
- - - - - - - - - - - - - - - - - -
Glazed Cornish Hens with Plums
Categories : Main Dishes Game Birds
-------- ------------ --------------------------------
2 Rock Cornish hens -- cut lengthwise
1 in half and skinned
1/2 cup plum jam
1 teaspoon dried sage
2 tablespoons low-sodium soy sauce
2 cups cooked brown rice -- hot
1 1/4 cups thinly sliced plums (about 2)
Heat oil in nonstick Dutch oven over medium-high heat. Cook hens in oil,
turning once, until brown on both sides. Mix remaining ingredients except
rice and plums; pour over hens. Heat to boiling; reduce heat. Cover and
simmer 50 to 60 minutes or until juices run clear. Remove hens; reserve
liquid in Dutch oven.
Spread rice on serving platter. Place hens on rice; keep warm. Add plums
to reserved liquid. Heat to boiling; reduce heat to medium. Cook
uncovered, stirring occasionally, until slightly thickened. Spoon sauce
over hens and rice. 4 SERVINGS (WITH 1/2 CUP RICE AND ABOUT 3 TABLESPOONS
SAUCE EACH).

- - - - - - - - - - - - - - - - - -
NOTES : difficult
Golden Glow Soup
-------- ------------ --------------------------------
1 onion -- chopped
2 cups peeled chopped carrots
1 1/2 cup peeled chopped sweet potato
--or yam
2 cups orange juice
3 cups nonfat chicken broth
1/4 cup low-fat sour cream
1/4 cup diced green onions
1. In large saucepan over medium heat, heat oil. Add onion and carrots; saute 3 to
4 minutes, stirring often, until glazed.
2. Add sweet potatoes, orange juice, chicken broth and salt and pepper; bring to a
boil. Reduce heat; simmer 25 to 30 minutes, or until vegetables are tender.
3. In a blender, puree soup and adjust seasoning. Divide among four bowls and top
each with 1 tablespoon sour cream and 1 tablespoon chopped green onion.
Per serving: About 191 cal, 12 g pro, 33g car, 5g fat, 19% cal from fat, 3 mg chol
430 mg sod, 4g fiber.
- - - - - - - - - - - - - - - - - -
Golf Coast Scallops

Recipe By : Florida Cuisine Insert BH&G Magazine
Categories : Main Dishes Saut ed & Stir-Fried�
Seafood
-------- ------------ --------------------------------
1 pound fresh or frozen scallops
9 ounces refrigerated fresh spinach fettuccine
2 cups thinly sliced carrot
3/4 cup cold water
1 teaspoon instant chicken bouillon granules
1 dash pepper
parsley
grapefruit sections -- optional
orange slice twists -- optional
Thaw scallops, if frozen. Cut any large scallops in half. Cook pasta according
to package directions, adding the mushrooms and carrots to the water with the
pasta. Drain and keep warm.
Meanwhile, in a medium saucepan stir together thawed concentrate, water,
cornstarch, bouillon granules, garlic powder, and pepper. Add scallops. Cook and
stir until mixture is thickened and bubbly. Cook and stir about 2 minutes more or
until scallops turn opaque.
Serve scallop mixture over pasta mixture. Sprinkle with snipped parsley and
garnish with parsley sprigs. If desired, garnish with grapefruit sections and
orange twists.
Makes 6 servings.
Nutrition facts per serving: 251 calories, 16 g protein, 45 g carbohydrate, 1 g
total fat (0 g saturated fat), 23 mg cholesterol, 2 g dietary fiber, 302 mg
sodium. Daily Values: 64% vitamin C, 116% vitamin A, 19% folate, 14% thiamine, 13%
riboflavin, 16% niacin, 21% iron, 20% potassium.
- - - - - - - - - - - - - - - - - -
Golf Coast Scallops2
Categories : Main Dishes Saut ed & Stir-Fried�
Seafood
-------- ------------ --------------------------------

1 pound fresh or frozen scallops
9 ounces refrigerated fresh spinach fettuccine
2 cups thinly sliced carrot
3/4 cup cold water
1 teaspoon instant chicken bouillon granules
1 dash pepper
parsley
orange slice twists -- optional
Thaw scallops, if frozen. Cut any large scallops in half. Cook pasta according
to package directions, adding the mushrooms and carrots to the water with the
pasta. Drain and keep warm.
Meanwhile, in a medium saucepan stir together thawed concentrate, water,
cornstarch, bouillon granules, garlic powder, and pepper. Add scallops. Cook and
stir until mixture is thickened and bubbly. Cook and stir about 2 minutes more or
until scallops turn opaque.
Serve scallop mixture over pasta mixture. Sprinkle with snipped parsley and
garnish with parsley sprigs. If desired, garnish with grapefruit sections and
orange twists.
Makes 6 servings.
sodium. Daily Values: 64% vitamin C, 116% vitamin A, 19% folate, 14% thiamine, 13%
riboflavin, 16% niacin, 21% iron, 20% potassium.
- - - - - - - - - - - - - - - - - -
Grandma's Polish-Style Roast Chicken
-------- ------------ --------------------------------
2 whole chickens
--3 1/2 to 4 pounds each
1 onion -- peeled and quartered
2 tablespoons sweet hungarian paprika
2 teaspoons salt
1 teaspoon freshly ground black pepper

1/3 cup vodka
2 tablespoons water
3 tablespoons finely chopped fresh dill
2 tablespoons reduced-fat sour cream -- optional
1. Position oven rack in lower third of oven; preheat to 350 F. 2. Remove giblets.�
Place hearts, necks and gizzards in roasting pan and reserve livers for another
use. With a sharp knife, remove excess fat. Dry insides with a paper towel. With
your fingers, loosen skin over breasts and thighs to make pockets, being careful
not to tear the skin. 3. In a food processor or blender, combine onion, garlic,
paprika, 2 teaspoons salt and 1 teaspoon pepper; puree until smooth. 4. Spread 1/4
cup onion puree in the bottom of a roasting pan. Place chickens in pan, at least 1
inch apart. Rub 1 tablespoon puree into each cavity and spread remaining puree
under skin. Tuck wings back and tie legs. 5. Roast chickens for 20 minutes.
Drizzle with 1/4 cup chicken broth and roast for 40 minutes more, basting with pan
drippings every 20 minutes. Tent chickens with aluminum foil and continue roasting
for 30 minutes, or until an instant-read thermometer inserted into the thickest
part of the thigh, away from the bone, registers 180 F and the cavity juices run�
clear. 6. Transfer chickens to a platter and cover with foil to keep warm; leave
giblets in pan. 7. Pour pan juices into a bowl and chill in freezer for 10 minutes
to bring fat to the surface. Meanwhile, add remaining chicken broth and vodka to
roasting pan and bring to a boil over medium heat, scraping up any browned bits
adhering to the pan. Add any juices accumulated on chicken platter. 8. Skim off
fat from chilled pan juices. Add juices to roasting pan and return to a boil.
Strain juices through a fine sieve into a medium saucepan. Bring to a simmer over
medium heat. In a small bowl, blend water and cornstarch; whisk into simmering
gravy. Cook, stirring, until slightly thickened, about 1 minute. Whisk in dill and
sour cream, if using. Season with salt and pepper. 9. Carve chickens, discarding
skin. Serve with gravy.
Save leftover chicken and gravy for Moroccan Chicken Salad, if desired.
MAKES 8 SERVINGS.
205 calories per 3-ounce serving; 27 grams protein; 6 grams fat (1.7 grams
saturated fat); 5 grams carbohydrate; 735 mg sodium; 76 mg cholesterol; 0.5 gram
fiber.
- - - - - - - - - - - - - - - - - -
Greek Rice

-------- ------------ --------------------------------
1 cup long grain rice
1 tablespoon snipped fresh thyme
--or 1 teaspoon dried thyme -- crushed
1 1/2 teaspoon snipped fresh rosemary
--or 1/2 teaspoon dried rosemary -- crushed
1/4 cup thinly sliced green onion
2 tablespoons finely chopped pitted kalamata olives
--about 7
1 whole olives -- optional
fresh thyme sprig -- optional
Combine rice, olive oil, garlic, 2 cups water, and 1/4 teaspoon salt in a medium
saucepan. Bring to boiling. Reduce heat. Cover and simmer 15 minutes or till rice
is tender and liquid is absorbed. Remove from heat; let stand, covered, for 5
minutes.
Stir in thyme, rosemary, onion, olives, and lemon juice. Garnish with whole olives
and a fresh thyme sprig, if desired.
Makes 6 servings.
Value: 10% iron.
Food exchanges: 1 1/2 bread, 1/2 fat.
- - - - - - - - - - - - - - - - - -
Greek Split Pea Spread
Categories : Appetizers Beans & Legumes
-------- ------------ --------------------------------
1 cup dried yellow split peas -- rinsed
6 cloves garlic -- crushed and peeled
3 cups water
1 teaspoon salt

2 tablespoons chopped fresh dill
--or parsley
1/4 cup chopped scallions
1. In a large saucepan, combine split peas, garlic and water. Bring to a boil,
skimming off any froth. Reduce heat to low, cover and simmer for 30 minutes.
2. Uncover and simmer, stirring often, until mixture has cooked down to a thick
puree, 10 to 20 minutes longer. Remove from heat and stir in 1 teaspoon salt.
Press plastic wrap on the surface and let cool.
3. Transfer pea mixture to a food processor. Add lemon juice and oil; process
until smooth. Adjust seasoning with salt and pepper. Scrape into a bowl and stir
in dill (or parsley). (The spread will keep, covered, in the refrigerator for up
to 4 days or in the freezer for up to 6 months.) Sprinkle with scallions and
serve.
20 calories per tablespoon: 1 gram protein; 0 grams fat; 3 grams carbohydrate; 54
mg sodium; 0 mg cholesterol: 1 gram fiber.
- - - - - - - - - - - - - - - - - -
Greek Turkey Burgers
-------- ------------ --------------------------------
1 pound ground turkey breast meat
4 pimiento-stuffed olives -- chopped
1 tablespoon dried parsley
1 teaspoon minced garlic
1/2 teaspoon salt
1/4 teaspoon pepper
4 pita bread rounds
1 small cucumber -- peeled and diced
1/4 cup crumbled feta cheese
1. Prepare grill according to manufacturer's instructions. Remove cooking rack
from grill and spray with cooking spray.

2. In medium bowl, combine turkey, olives, parsley, garlic, cinnamon, nutmeg, salt
and pepper. Shape into 4 burgers approximately 4 1/2 inches in diameter.
3. Grill burgers 5 minutes per side, until meat is no long pink in center.
4. Spread 1 tablespoon sour cream on each pita. Place cooked burger on bottom half
of each pita and top evenly with cucumber and 1 tablespoon crumbled feta cheese.
Fold over top half of pita and serve.
- - - - - - - - - - - - - - - - - -
Greek-Style Beef Sandwich
Categories : Sandwiches Light Meals
-------- ------------ --------------------------------
4 thin slices cucumber
1/4 teaspoon snipped fresh mint or dash dried mint -- crushed
1 dash garlic powder
3 fresh spinach leaves
1 thin slice onion -- separated into
-- rings
2 ounces thinly sliced deli roast
1 thin slice tomato
1 whole wheat bun -- spilt
1 tablespoon plain fat-free yogurt
Toss together cucumber slices, mint, garlic powder, and dash pepper.
To assemble, layer spinach, onion, roast beef, cucumber mixture, and tomato on the
bottom half of the bun. Top with yogurt. Add the top of the bun. Makes 1 serving.
Food exchanges: 1/2 vegetable, 1 bread, 1 1/2 meat, 1 fat.

- - - - - - - - - - - - - - - - - -
Green Herb Dip
Categories : Appetizers Dips
-------- ------------ --------------------------------
3/4 cup plain lowfat yogurt
1/4 cup cholesterol-free
reduced-calorie mayonnaise or
salad dressing
1/4 teaspoon salt
1/2 cup watercress leaves
1/2 cup fresh parsley leaves
1/4 cup fresh basil
1 green onion (with top) -- cut
into 1-inch pieces
Place yogurt, mayonnaise and salt in blender or food processor. Add
remaining ingredients. Cover and blend or process about 30 seconds,
stopping blender occasionally to scrape sides, until finely chopped. Cover
and refrigerate about 1 hour or until slightly thickened and chilled.
Serve with raw vegetables if desired. ABOUT 1 CUP DIP.
- - - - - - - - - - - - - - - - - -
Green Split-Pea Soup
Categories : Soups & Stews Beans & Legumes
-------- ------------ --------------------------------
1 pound green split peas
--picked over and rinsed
2 carrots
1 leek
--white part only
--cut lengthwise in half

1 medium onion -- halved lengthwise
4 large garlic cloves -- peeled
1 sprig fresh thyme
--or 1/2 teaspoon dried thyme
1/2 teaspoon finely chopped fresh rosemary
- or 1/4 teaspoon dried rosemary --
crushed
1 bay leaf
salt -- to taste
fresh minced dill -- for garnish
--optional
1. In a soaked 4-quart clay pot or a Dutch oven, combine peas, carrots, leek,
onion, garlic, thyme, rosemary, bay leaf and cardamom. Pour in 6 cups of water.
2. Cover the pot and place in cold oven. Set oven temperature to 450 F; cook until�
peas are soft, about 1 to 1 1/4 hours. Check soup by stirring, the peas should be
soft and mushy.
3. With a slotted spoon, remove the carrots, leek, onion, thyme sprig if used, and
bay leaf. Mash the soft garlic cloves into the soup. Season to taste with salt and
pepper. Garnish with dill. For a thinner soup, add vegetable broth.
to 1 1/4 hours.
Reprinted with permission from "The Best of Clay Pot Cooking" by Diana Jacobi
(Collins Publishers San Francisco, 1995).
- - - - - - - - - - - - - - - - - -
Grilled Chicken Sausage
Sausage & Processed Meats
-------- ------------ --------------------------------
4 links gourmet chicken sausage
2 green bell peppers -- chopped
2 red bell peppers -- chopped

2 garlic cloves -- crushed
1 cup tomato juice
2 teaspoons oregano
1 teaspoon basil
1/2 teaspoon thyme
rolls -- optional
1. In frying pan, stir-fry onion, peppers and garlic in a few spoonfuls of water,
stirring frequently. When vegetables are tender, add tomato juice, oregano, basil
and thyme.
2. Add sausage; marinate in the refrigerator at least 2 hours or overnight.
3. In frying pan, over medium-high heat, reheat vegetables, stirring constantly.
4. Prepare and heat grill, until coals turn gray, or follow directions for gas or
electric grill. Grill sausage at medium heat for about 5 minutes, or until browned
on the outside. Do not overcook.
5. Place each sausage on a roll and top with the heated vegetables.
Makes 4 servings. Preparation time: 12 - 15 minutes. Marinating time 2 hours or
overnight. Cooking time: 15 minutes.
- - - - - - - - - - - - - - - - - -
Grilled Corn Salad With Black Beans & Rice
Categories : Salads Beans & Legumes
-------- ------------ --------------------------------
2/3 cup short-grain brown rice
15 ounces black beans -- drained and rinsed
3 large ears corn -- husked
2 medium red onions
1 green bell pepper -- cored
--and quartered lengthwise
1 small ripe avocado
1/2 cup hot tomato salsa
--preferably chipotle
1/2 cup fresh orange juice
1/3 cup fresh lime juice

baked tortilla chips -- optional
1. In a large pot of boiling salted water, cook rice until al dente, 25 to 30
minutes. Drain and rinse. Place in a large bowl, toss with beans and set aside.
2. Meanwhile, prepare a charcoal fire or preheat a gas grill.
3. Using a long-handled barbecue brush, lightly oil the grill rack. Grill corn,
onions and bell pepper, turning frequently, until tender and charred, 10 to 12
minutes.
4. Cut kernels from cobs and add to reserved rice and beans. Dice bell pepper and
half of the onions; add to rice mixture. Place remaining onions in a mixing bowl.
Peel and dice avocado; add half to rice mixture and half to the bowl with sliced
onions.
5. In a small bowl, whisk salsa, orange juice, lime juice, cilantro, oil and
cumin. Season with salt and pepper. Toss 3 tablespoons of the salsa mixture with
sliced onions and avocado. Toss the rest with rice mixture.
6. Spoon rice mixture onto a serving dish and top with onion-avocado mixture.
Serve with chips, if desired.
Makes about 7 cups, for 4 main-course or 6 side-dish servings.
490 calories per main-course serving; 17 grams protein; 14 grams fat(1.8 grams
saturated fat); 82 grams carbohydrate; 135 mg sodium; 0 mg cholesterol; 12 grams
fiber.
- - - - - - - - - - - - - - - - - -
Grilled Creole Pork And Peppers
-------- ------------ --------------------------------
4 banana peppers
--or 2 anaheim chilies
2 teaspoons red-wine vinegar
1/2 teaspoon reduced-sodium

worcestershire sauce
1/2 teaspoon creole mustard
1/2 teaspoon fresh thyme leaves
--or 1/8 teaspoon dried thyme
1 butterflied pork chop -- 3/4 inch thick
--or boneless loin chop
--about 1/2 pound
1 teaspoon ground cajun seasoning
--blend for pork
1. Heat grill to low to moderate heat or set oven to broil. Spray rack or broiler
pan with nonstick cooking spray. Place peppers on grill or rack in broiler pan.
Grill 4 to 5 inches from heat about 4 minutes, turning several times, until skin
is blistered and charred. Place peppers in paper bag. Close tightly; let stand 15
minutes.
2. Mix tomato paste, 2 tablespoons water, vinegar, Worcestershire sauce, mustard
and thyme; set aside.
3. Remove peppers from bag. Peel; discard skin. Keep peppers warm.
4. Trim excess fat from pork chops. Slash outer edge of fat on pork 1/4 inch deep
to prevent curling. Rub both sides of pork with Cajun seasoning blend. Place pork
on rack or broiler pan. Grill pork 4 to 5 inches from heat about 4 minutes, until
seasoning browns; brush with tomato sauce. Grill 1 minute; turn. Grill 3 minutes
longer; brush with sauce. Grill 1 to 2 minutes longer. Heat remaining sauce to
boiling; serve over pork and peppers.
Note: You may use 1/2 teaspoon country-style Dijon mustard mixed with a dash of
prepared horseradish for the Creole mustard.
- - - - - - - - - - - - - - - - - -
Grilled Halibut With Stewed Fresh Tomatoes
Bbq & Grilling
-------- ------------ --------------------------------
4 halibut fillets -- skinned
--6 to 8 ounces each

salt -- to taste
4 large ripe tomatoes -- peeled
1/4 cup chopped flat-leafed parsley
1. Prepare charcoal or gas grill or preheat broiler.
2. Season fillets with salt and pepper; brush on both sides with oil.
3. In large noncorrosive saucepan, heat cooking spray over medium heat. Saute
onion and garlic 1 minute; do not let onion brown. Add tomatoes and wine; simmer 2
to 3 minutes. Add parsley and basil; season with additional salt and pepper.
Remove from heat; cover to keep warm.
4. Grill or broil the halibut 3 to 4 minutes, until just cooked through. Place on
serving plates and spoon sauce over fillets.
- - - - - - - - - - - - - - - - - -
Grilled Key West Shrimp With Citrus Stew
Categories : Soups & Stews Seafood
-------- ------------ --------------------------------
2 cups pink grapefruit juice
2 cups orange juice
1/2 cup chopped red onion -- plus 2 tablespoons
--divided
2 teaspoons seeded and chopped jalapeno pepper
1/4 cup chopped cilantro leaves -- plus 1 teaspoon
--divided
1/4 cup brown sugar
1/2 teaspoon coarse salt
16 key west shrimp

2 medium red potatoes -- (up to 3)
1 whole tomato -- cored and seeded
--diced into 1/2-inch cubes
1 pink grapefruit -- peeled
--cut into segments
1 orange -- peeled
--cut into segments
1. In small saucepan, bring juices, 1/2 cup onion, pepper, 1/4 cup cilantro
leaves, brown sugar and salt to boil. Reduce heat; simmer until liquid is reduced
by half about 5 to 10 minutes. Pour through fine strainer, reserving liquid. Chill
until cool.
2. Pour 2/3 of marinade over shrimp, reserving remaining marinade for stew. Let
shrimp marinate in covered container in refrigerator 1 to 2 hours. Marinade can be
prepared ahead of rime, and shrimp can marinate in refrigerator up to 48 hours
before cooking and serving.
3. Blanch potatoes about 4 minutes, until tender.
4. In saute pan, bring reserved marinade to boil. Add potatoes, tomato, the
remaining 2 tablespoons red onion and the remaining 1 teaspoon chopped cilantro.
Reduce sauce by three-quarters; add citrus segments.
5. While sauce is cooking, remove shrimp from marinade. Discard marinade. On char
broiler or grill top, grill shrimp about 2 minutes on each side. Serve shrimp on
bed of rice with stew ladled on top.
Makes 4 servings. Preparation time: 25 minutes. Marinating time: 2 hours. Cooking
time: 25 minutes.
- - - - - - - - - - - - - - - - - -
Grilled Shrimp Kabobs
Categories : Seafood Bbq & Grilling
Main Dishes
-------- ------------ --------------------------------
1/3 cup worcestershire sauce
1/2 cup nonfat mayonnaise
1/2 cup lemon juice

2 cups clam juice
--or chicken broth
1/4 cup fresh chopped cilantro
--or dill or basil or other herbs
--or 4 teaspoons dried herbs
1 1/2 pound large shrimp -- peeled and deveined
--or 1 1/2 pound large scallops
2 green bell peppers -- seeded
--cut into 1-inch squares
2 red bell peppers -- seeded
--cut into 1-inch squares
1 large spanish onion -- peeled
--cut into wedges
12 mushrooms
--stem ends trimmed
--wiped clean with moist paper towel
1. In oblong baking dish long enough to contain skewers, combine Worcestershire
sauce, mayonnaise, lemon juice, clam juice, brown sugar and herbs, stirring
briskly with fork to blend.
2. On 6 long or 12 small skewers, arrange shrimp or scallops alternately with
vegetables, ending with a mushroom to anchor (use 2 mushrooms if using long
skewers, one at each end). Place skewers in pan with marinade, cover and let stand
20 minutes, or refrigerate up to 2 days, turning often to coat all sides.
3. Prepare grill until coals turn gray, or follow directions for gas or electric
grill. Remove kabobs from marinade and drain, reserving marinade.
4. Cook kabobs over hot coals, about 4 minutes on each side, until seafood is
cooked but still tender and vegetables are lightly browned. Heat remaining
marinade in small saucepan on side of grill and spoon over skewers before serving.
Makes 6 servings. Preparation time: 20 minutes. Marinating time: 20 minutes.
Grilling time: 10 minutes.
- - - - - - - - - - - - - - - - - -
Grilled Tomato Salad
Categories : Salads First Course

-------- ------------ --------------------------------
1 serrano chile -- seeded and minced
3 dashes worcestershire sauce
4 large vine-ripened tomatoes -- quartered
--sliced or torn
--1/2 pound
2. In a medium bowl, whisk oil, lemon juice, garlic, chile and Worcestershire
sauce. Add basil and set aside.
3. Combine 1 teaspoon salt and 1 teaspoon pepper and sprinkle over tomatoes. When
grill is hot, sear tomato wedges, turning them frequently, until browned on all
sides, 3 to 4 minutes.
4. Toss tomatoes with reserved basil mixture. Season with salt and pepper. Divide
among 4 salad plates. Serve immediately with crusty bread.
Makes about 3 cups, for 4 appetizer servings.
- - - - - - - - - - - - - - - - - -
Grilled Tomato Salad2
Categories : Salads First Course
-------- ------------ --------------------------------
1 serrano chile -- seeded and minced
3 dashes worcestershire sauce

4 large vine-ripened tomatoes -- quartered
--sliced or torn
--1/2 pound
2. In a medium bowl, whisk oil, lemon juice, garlic, chile and Worcestershire
sauce. Add basil and set aside.
3. Combine 1 teaspoon salt and 1 teaspoon pepper and sprinkle over tomatoes. When
grill is hot, sear tomato wedges, turning them frequently, until browned on all
sides, 3 to 4 minutes.
4. Toss tomatoes with reserved basil mixture. Season with salt and pepper. Divide
among 4 salad plates. Serve immediately with crusty bread.
Makes about 3 cups, for 4 appetizer servings.
- - - - - - - - - - - - - - - - - -
Grilled Vegetable Salad
Categories : Salads
-------- ------------ --------------------------------
8 slices round crusty bread
--1 ounce each slice
3 garlic cloves
--peeled and halved
1 zucchini -- cut lengthwise
--in 1/4-inch-thick strips
1 large spanish onion -- cut
--in 1/4-inch-thick rings
1/2 pound large mushrooms -- stemmed
5 tablespoons balsamic vineger -- divided
1 teaspoon anchovy paste -- optional
1 teaspoon dijon mustard

1/2 teaspoon brown sugar
1/4 teaspoon salt
3 bell peppers -- halved and seeded
--of mixed colors
2 bunches arugula or watercress -- washed and dried
1. Preheat broiler, or prepare grill according to manufacturer's instructions. Rub
the bread with the cut sides of the garlic; reserve the garlic. Place bread on the
broiler or grill rack; broil or grill 6 inches from the heat for 1 minute per
side, or until lightly browned and crisp. Set aside. Leave broiler or grill on.
2. Rub a large bowl with the cut sides of the reserved garlic; discard garlic. Add
zucchini, onion and mushrooms to the bowl, sprinkle with 2 tablespoons of the
vinegar; toss to coat. Place zucchini, onion and mushrooms on the broiler or grill
rack; broil or grill for 10 minutes, turning frequently, or until vegetables are
lightly browned and crisp-tender. Rinse and dry the bowl.
3. In the same bowl, whisk together the remaining 3 tablespoons vinegar, the
anchovy paste, oil, mustard, sugar, salt and black pepper. Add zucchini, onion and
mushrooms; toss to coat.
4. Place pepper halves, cut-sides down, on broiler or grill rack and broil or
grill for 10 minutes, or until the skin is charred. Transfer peppers to a small
bowl, cover with plastic wrap and let stand 5 minutes. Transfer the peppers to a
cutting board, remove the skin and cut in 1-inch wide strips. Add pepper strips to
the zucchini miuture and toss to combine. Add arugula and toss again. Divide the
salad and toasted bread among four plates and serve.
- - - - - - - - - - - - - - - - - -
Guacamole
Categories : Tex-Mex Appetizers
Brunches & Entertaining Dips
-------- ------------ --------------------------------
3/4 cup lowfat cottage cheese
1 avocado -- peeled and cut into
fourths
3/4 cup finely chopped seeded tomato
-- (about 1 medium)
2 tablespoons chopped onion

2 tablespoons finely chopped cilantro
1 to
2 jalapeno chilies -- seeded and
finely chopped
1 tomatillo -- finely chopped
1 Dash pepper
Place cottage cheese and avocado in blender or food processor. Cover and
blend or process on medium speed until smooth. Mix avocado mixture and
remaining ingredients. Cover and refrigerate at least 1 hour. Stir before
serving. ABOUT 2-1/3 CUPS DIP.
- - - - - - - - - - - - - - - - - -
NOTES : easy
Guilt-Free Linguine Alfredo
-------- ------------ --------------------------------
1/4 cup oil-purpose flour
--or 2 garlic cloves -- minced
1/4 teaspoon pepper
1/3 cup plain yogurt
6 cups hot cooked linguine
--about 12 ounces dry
--cooked without salt
6 tablespoons grated parmesan cheese -- divided
chopped fresh parsley
1. In medium saucepan, gradually mix broth into flour, garlic and pepper until
smooth. Over medium heat, cook 5 minutes, or until mixture boils and thickens,
stirring constantly.
2. Remove from heat. Stir in yogurt. Toss with pasta and 4 tablespoons cheese.
Sprinkle with parsley and remaining cheese.

- - - - - - - - - - - - - - - - - -
Guilt-Free Linguine Alfredo2
-------- ------------ --------------------------------
1/4 teaspoon pepper
- - - - - - - - - - - - - - - - - -
Guilt-Free Linguine Alfredo3

-------- ------------ --------------------------------
1/4 teaspoon pepper
- - - - - - - - - - - - - - - - - -
Ham with Cabbage and Apples
Categories : Main Dishes Ham
-------- ------------ --------------------------------
4 cups shredded cabbage
1 tablespoon packed brown sugar
1/8 teaspoon pepper
1 large green cooking apple -- pared,
cored and cut into rings
4 extra-lean fully cooked ham steaks
-- (about 3 ounces
each)
Spray 10-inch nonstick skillet with nonstick cooking spray. Cook all
ingredients except ham steaks in skillet over medium heat about 5 minutes,
stirring frequently, until apple is crisp-tender. Place ham on cabbage
mixture; reduce heat to low. Cover and cook about 10 minutes or until ham
is hot. 4 SERVINGS (WITH ABOUT 2 TABLESPOONS SAUCE EACH).

MICROWAVE DIRECTIONS: Mix all ingredients except ham steaks in
rectangular microwavable dish, 12 X 7-1/2 X 2 inches. Cover loosely and
microwave on high 5 to 7 minutes, stirring after 2 minutes, until apple is
crisp-tender. Place ham on cabbage mixture. Cover loosely and microwave 4
to 6 minutes, rotating dish 1/2 turn after 2 minutes, until ham is hot.
- - - - - - - - - - - - - - - - - -
Ham With Horseradish Snack
-------- ------------ --------------------------------
1/2 cup reduced-fat mayonnaise
--or light mayonnaise
2 teaspoons dijon creamy mustard blend
1 1/2 teaspoon prepared horseradish
1 tablespoon chopped green onions
1/8 teaspoon dried dillweed
8 ounces cooked low-fat ham
--cut into strips
27 melba toasts
1. In small bowl, combine mayonnaise, mustard blend, horseradish, scallion and
Dillweed.
2. Spread horseradish mixture on melba toasts; top with ham.
- - - - - - - - - - - - - - - - - -
Hamburger Pie

Categories : Beef Ground Meats
Casseroles Main Dishes
-------- ------------ --------------------------------
***FILLING***
1 onion -- peeled
2 stalks celery
--cut into chunks
2 green bell peppers -- seeded
1/4 cup bulgur
1/3 pound lean ground beef
1 tablespoon all-purpose flour
14 1/2 ounces reduced sodium beef broth -- defatted
1/2 cup prepared barbecue sauce
1/2 teaspoon worcestershire sauce
salt & freshly ground pepper -- to taste
***CRUST***
1/2 teaspoon salt
1/2 teaspoon celery seed
1/2 cup buttermilk
TO MAKE FILLING:
1. In a food processor, pulse onion, celery and bell peppers until finely chopped.
Set aside.
2. In a large dry skillet, toast bulgur over medium heat, stirring often, until
lightly browned, about 3 minutes. Transfer to a bowl and set aside.
3. Add beef to skillet and cook over medium heat, breaking up clumps with a fork,
until browned, 3 to 4 minutes. Transfer to a colander to drain.
4. Dry skillet with a paper towel; add oil and heat over medium heat. Add reserved
vegetables and cook, stirring, until they start to brown, 8 to 10 minutes. Add
flour and stir for 1 minute. Add broth, barbecue sauce, Worcestershire sauce and
reserved beef and bulgur. Cook, stirring, until thickened, about 10 minutes.
Season with salt and pepper and set aside. (The filling will keep, covered, in the
refrigerator for up to 2 days. Reheat before continuing.)
TO MAKE CRUST & BAKE PIE:
2. In a mixing bowl, whisk flour, baking powder, baking soda, salt, celery seed
and parsley.
3. In a glass measuring cup, combine buttermilk and oil. Make a well in the dry
ingredients. Add wet ingredients and stir with a fork until just combined.

4. Turn dough out onto a floured surface and knead gently 7 to 8 times. With a
floured rolling pin, roll into an 8-inch circle. Flour a fluted pastry wheel or a
knife and cut dough into 6 triangles.
5. Spoon reserved filling into an ungreased 9 1/2-inch deep-dish pie pan. Arrange
biscuits evenly over filling. Bake for 20 to 30 minutes, or until bubbling. Let
stand for 5 minutes before serving.
MAKES 6 SERVINGS.
- - - - - - - - - - - - - - - - - -
Harvest Pumpkin Soup
-------- ------------ --------------------------------
2 onions -- chopped
2 large carrots -- peeled and chopped
2 medium potatoes
1 cup dry sherry
6 cups cubed fresh pumpkin
--or butternut squash
--3 pounds
1 cinnamon stick
1 bayleaf
1/2 teaspoon dried thyme
1/4 cup chopped pistachios
1. In an 8-quart soup pot, heat oil over medium heat. Add onions, carrots and
potatoes. Cook, stirring occasionally, until tender but not browned, 10 to 15
minutes. (Add 1 to 2 tablespoons water if needed to prevent scorching.) Add sherry
and cook until liquid evaporates, 3 to 5 minutes. Add chicken broth, pumpkin (or
squash), cinnamon stick, bay leaf and thyme. Bring to a boil, reduce heat and
simmer, uncovered, until vegetables are tender, 35 to 45 minutes. Remove bay leaf
and cinnamon stick.

2. In a blender or food processor, puree vegetable mixture in 4 batches. Return to
pot and warm over low heat. Add nutmeg and season with salt and pepper. (The soup
will keep, covered, in the refrigeratorfor up to 2 days. Reheat before serving.)
3. Ladle soup into warmed bowls; garnish with a swirl of yogurt and a sprinkling
of pistachios.
- - - - - - - - - - - - - - - - - -
Hawaiian Chicken Stir-Fry
-------- ------------ --------------------------------
1 package oriental-seasoned boneless chicken beasts
--cut into 1/2-inch strips
--about 1 pound
1 tablespoon canola oil -- divided , (up to 2)
l6 ounces frozen stir fry vegetables
15 1/2 ounces pineapple chunks in juice -- drained,
1 tablespoon reserved pineapple juice
1/4 teaspoon oriental chili-garlic paste -- optional
1 piece peeled gingerroot
--1-inch piece
--squeezed through garlic press
2 cups hot cooked rice -- (up to 3)
--or chinese noodles
1. In wok or large nonstick skillet, over medium-high heat, heat 1 tablespoon oil.
Stir-fry chicken until lightly browned and cooked through, about 6 to 8 minutes.
Move chicken to side of wok or skillet.
2. Add the remaining 1 tablespoon oil to skillet, if needed, and frozen
vegetables; stir-fry 4 to 5 minutes. Add pineapple chunks, reserved juice, soy
sauce, chili-garlic paste, gingerroot and chicken; toss well and heat through.
Serve over rice or noodles.

minutes.
- - - - - - - - - - - - - - - - - -
Heart-Healthy Apple Coffee Cake
-------- ------------ --------------------------------
1 teaspoon ground cinnamon
1 1/2 cup finely chopped apple
--peeled and cored
1/4 cup frozen egg product -- thawed
3/4 cups sugar
1/4 cup chopped walnuts or pecans
1/4 cup applesauce
--topping--
1 tablespoon whole wheat flour
Spray a 9-inch round baking pan with nonstick spray coating; set aside. Combine
flours, soda, cinnamon, and 1/4 teaspoon salt; set aside. Toss together apple and
egg product in a large mixing bowl. Stir in sugar, walnuts, and applesauce. Add
flour mixture; stir just till combined. Pour into prepared pan. Sprinkle Topping
over batter. Bake in a 350 F oven for 30 to 35 minutes or till a toothpick�
inserted near center comes out clean. Cool in pan for 10 minutes. Serve warm.
Makes 10 servings.
Topping: Stir together 1/4 cup packed brown sugar, 1 tablespoon all-purpose flour,
1 tablespoon whole wheat flour, and 1/2 teaspoon ground cinnamon. Cut in 1
tablespoon margarine (containing no less than 60 percent fat) till crumbly. Stir
in 1/4 cup chopped nuts.

Food exchanges: 1/2 fruit, 1 1/2 bread, 1 fat.
- - - - - - - - - - - - - - - - - -
Heartland Herb Chicken
-------- ------------ --------------------------------
1/3 cup lemon juice
3 tablespoons dijon mustard
1/4 cup sliced green onions
1 teaspoon dried tarragon leaves
--or 1 tablespoon chopped fresh
--tarragon leaves
2. In small bowl, combine lemon juice, mustard, green onions, oil, garlic and
tarragon; mix well. Reserve 1/4 cup.
3. In shallow dish or plastic bag, pour remaining marinade over chicken. Cover;
marinate in refrigerator 30 minutes to 1 hour.
4. Remove chicken from marinade. Over medium-hot coals, grill or broil until
tender, basting frequently with reserved marinade.
Cooking time: 20 minutes.
- - - - - - - - - - - - - - - - - -

Hearty Bean and Pasta Stew
Soups & Stews
-------- ------------ --------------------------------
1 cup coarsely chopped tomato
-- (about 1 large)
3/4 cup uncooked macaroni shells
1 teaspoon Worcestershire sauce
drained
1 can garbanzo beans -- (8 ounces)
drained
Mix all ingredients in 2-quart saucepan. Heat to boiling, stirring
occasionally; reduce heat. Cover and simmer about 15 minutes, stirring
occasionally, until macaroni is tender. 4 SERVINGS (ABOUT 1 CUP EACH).
- - - - - - - - - - - - - - - - - -
Hearty Bean and Pasta Stew2
Soups & Stews
-------- ------------ --------------------------------
-- (about 1 large)

drained
drained
- - - - - - - - - - - - - - - - - -
Hearty Bean and Pasta Stew3
Soups & Stews
-------- ------------ --------------------------------
-- (about 1 large)
drained
drained
- - - - - - - - - - - - - - - - - -
Hearty Bean And Vegetable Roast

Main Dishes Side Dishes
-------- ------------ --------------------------------
olive oil cooking spray
1 pound winter yellow squash -- peeled & seeded
--hubbard -- butternut, acorn
--cut in 1 1/2-inch pieces
2 large carrots -- sliced
1 small parsnip -- sliced
2 medium white potatoes -- unpeeled
--halved and sliced
2 medium onions -- cut in wedges
l5 ounces canned great northern beans -- drained & rinsed
15 ounces canned pinto beans -- drained & rinsed
1 1/2 teaspoons dried basil leaves
1 1/2 cups mixed dried fruit
--cut into large pieces
1 1/2 tablespoons olive oil
salt -- to taste
pepper -- to taste
1. Preheat oven to 425 F. Line large jelly-roll pan with aluminum foil; coat foil�
with cooking spray. Spread squash, carrots, parsnip, potatoes, onions and beans on
pan; spray generously with cooking spray, sprinkle with herbs.
2. Bake, uncovered, about 30 minutes, or until vegetables are tender. Add dried
fruit for the last 5 minutes.
3. Spoon mixture into large serving bowl. In small bowl, mix vinegar and oil;
drizzle over vegetables. Add parsley and toss. Season to taste with salt and
pepper.
- - - - - - - - - - - - - - - - - -
Hearty Bean And Vegetable Roast2

Main Dishes Side Dishes
-------- ------------ --------------------------------
1 pound winter yellow squash -- peeled & seeded
--hubbard -- butternut, acorn
--cut in 1 1/2-inch pieces
2 large carrots -- sliced
1 small parsnip -- sliced
2 medium white potatoes -- unpeeled
--halved and sliced
2 medium onions -- cut in wedges
l5 ounces canned great northern beans -- drained & rinsed
15 ounces canned pinto beans -- drained & rinsed
1 1/2 teaspoons dried basil leaves
1 1/2 cups mixed dried fruit
--cut into large pieces
salt -- to taste
pepper -- to taste
1. Preheat oven to 425 F. Line large jelly-roll pan with aluminum foil; coat foil�
with cooking spray. Spread squash, carrots, parsnip, potatoes, onions and beans on
pan; spray generously with cooking spray, sprinkle with herbs.
2. Bake, uncovered, about 30 minutes, or until vegetables are tender. Add dried
fruit for the last 5 minutes.
3. Spoon mixture into large serving bowl. In small bowl, mix vinegar and oil;
drizzle over vegetables. Add parsley and toss. Season to taste with salt and
pepper.
- - - - - - - - - - - - - - - - - -
Hearty Turkey-Vegetable Soup
Categories : Soups & Stews Turkey

-------- ------------ --------------------------------
2 teaspoons finely minced garlic
--1 can
1 1/2 pound potatoes -- scrubbed
--preferably red or russet
--cut into hunks
2 large carrots -- peeled
--cut into 4 to 5 drunks
3/4 pounds small white onions -- peeled
--aboutl0
2 stalks celery -- cut into 1/2-inch
-- slices
8 ounces small white mushrooms
2 bay leaves
1/2 teaspoon salt
2 turkey drumsticks -- skinned
--about 1 to 1 1/4 pounds each
--or 1 drumstick and thigh -- skinned
--about 2 pounds total
10 ounces fresh or frozen green peas -- thawed
1 1/2 cup fresh or frozen corn -- thawed
1/2 cup finely minced parsley
1. In pressure cooker, heat oil; saut garlic 10 seconds. Add tomatoes, potatoes,�
carrots, onions, celery, mushrooms, thyme, rosemary, bay leaves and salt. Stand
the 2 drumsticks, meaty side down, in the soup.
2. Lock cooker lid in place and, over high heat, bring to high pressure. Adjust
heat to maintain pressure and cook 12 minutes. Let the pressure drop naturally, or
reduce pressure with a quick-release method. Remove lid, tilting it away from you
to allow excess steam to escape.
3. Remove drumsticks from soup; cut meat from bone. Cut the meat into 1-inch
chunks; return it to the pot. Discard the bone, or reserve it for stock. Stir in
the pas, corn and parsley; boil over medium heat until cooked, about 3 to 5
minutes. Add salt and pepper to taste.
minutes.
- - - - - - - - - - - - - - - - - -
Herb & Lemon Chicken Pasta With Broccoli & Peppers

Main Dishes Leftovers
-------- ------------ --------------------------------
1/2 onion -- thinly sliced
1 red bell pepper -- thinly sliced
1 cup lemon & herb chicken gravy
1 cup reduced-sodium chicken broth
4 cups cooked broccoli
2 cups cubed cooked chicken
1/2 pound gemelli -- uncooked
--or fusilli or rotoni
In a large saucepan, saut 1/2 thinly sliced onion and 1 thinly sliced red bell�
pepper in 2 teaspoons olive oil until tender. Stir in 1 1/2 tablespoons all-
purpose flour. Cook for 1 minute. Add 1 cup leftover gravy and 1 cup reduced-
sodium chicken broth. Cook, stirring, until sauce is bubbling and lightly
thickened. Stir in 4 cups cooked broccoli and 2 cups cubed cooked chicken and cook
until heated through. Meanwhile, in a large pot, cook 1/2 pound gemelli, fusilli
or rotini in boiling salted water until al dente, 8 to 10 minutes. Drain and toss
with chicken mixture. Season with salt and pepper to taste.
- - - - - - - - - - - - - - - - - -
Herb & Lemon Chicken Pasta With Broccoli & Peppers2
-------- ------------ --------------------------------

- - - - - - - - - - - - - - - - - -
Herb & Lemon Chicken Pasta With Broccoli & Peppers3
-------- ------------ --------------------------------

- - - - - - - - - - - - - - - - - -
Herb & Lemon Roast Chicken
-------- ------------ --------------------------------
2 whole chickens
--3 1/2 to 4 pounds each
2 lemons
2 cups packed parsley leaves
1/4 cup fresh thyme leaves
1/4 cup fresh rosemary leaves
2 teaspoons salt
2 tablespoons water
1. Position oven rack in lower third of oven; preheat to 350 F. 2. Remove giblets.�
Place hearts, necks and gizzards in roasting pan and reserve livers for another
use. With a sharp knife, remove excess fat. Dry insides with a paper towel. With
your fingers, loosen skin over breasts and thighs to make pockets, being careful
not to tear the skin. 3. Zest lemons with a grater before cutting them in half. In
a food processor or blender, combine lemon zest, parsley, thyme, rosemary, garlic,
oil, 2 teaspoons salt and 1 teaspoon pepper; process until finely chopped. Set
aside 1/4 cup herb mixture for gravy. 4. Spread 1/4 cup herb mixture in the bottom
of a roasting pan. Place chickens in pan, at least 1 inch apart. Rub 1 tablespoon
herb mixture into each cavity and spread remaining mixture under skin. Place 2
lemon halves in each chicken cavity. Tuck wings back and tie legs. 5. Roast
chickens for 20 minutes. Drizzle with 1/4 cup chicken broth and roast for 40
minutes more, basting with pan drippings every 20 minutes. Tent chickens with

aluminum foil and continue roasting for 30 minutes, or until an instant read
thermometer inserted into the thickest part of the thigh, away from the bone,
registers 180 F and the cavity juices run clear. 6. Transfer chickens to a platter�
and cover with foil to keep warm; leave giblets in pan. 7. Pour pan juices into a
bowl and chill in freezer for 10 minutes to bring fat to the surface. Meanwhile,
add remaining chicken broth and wine to roasting pan and bring to a boil over
medium heat, scraping up any browned bits adhering to the pan. Add any juices
accumulated on chicken platter. 8. Skim off fat from chilled pan juices. Add
juices to roasting pan and return to a boil. Strain juices through a fine mesh
sieve into a medium saucepan. Bring to a simmer over medium heat. In a small bowl,
blend water and cornstarch; whisk into simmering gravy. Cook, stirring, until
slightly thickened, about 1 minute. Stir in reserved herb mixture. Season with
salt and pepper. 9. Carve chickens, discarding skin. Serve with gravy (save some
if making one of The Leftovers, Herb & Lemon Roast Chicken Pie or Herb & Lemon
Chicken Pasta with Broccoli and Peppers).
MAKES 8 SERVINGS.
210 calories per 8-ounce serving; 27 grams protein; 8 grams fat(1.8 grams
saturated fat); 6 grams carbohydrate; 740 mg sodium; 75 mg cholesterol; 1 gram
fiber.
- - - - - - - - - - - - - - - - - -
Herb & Lemon Roast Chicken Pie
Leftovers
-------- ------------ --------------------------------
1 cup diced onions
2 cups diced fennel
1 cup chopped mushrooms
3/4 cup lemon & herb chicken gravy
3/4 cup reduced-sodium chicken broth
2 cups frozen baby peas
4 cups mashed potatoes
2 tablespoons parmesan cheese
In a large skillet, saut 1 cup diced onions, 2 cups diced fennel and 1 cup�
chopped mushrooms in 2 teaspoons olive oil until tender. Stir in 1 tablespoon all-
purpose flour. Add 3/4 cup leftover gravy and 3/4 cup reduced sodium chicken

broth; cook, stirring, until thickened. Stir in 2 cups cubed cooked chicken and 2
cups frozen baby peas. Season with salt and pepper to taste. Pour into a 3-quart
baking dish. Top with 4 cups mashed potatoes and sprinkle with 2 tablespoons
Parmesan cheese. Bake in a 400 F oven for 30 minutes, or until top is golden�
brown.
MAKES 6 SERVINGS.
fat); 46 grams carbohydrate; 1,120 mg sodium; 81 mg cholesterol; 4 grams fiber.
- - - - - - - - - - - - - - - - - -
Herb Dip
Categories : Dips
-------- ------------ --------------------------------
3 tablespoons nonfat plain yogurt
1 teaspoon chopped chives
1 teaspoon dillweed
1/2 teaspoon onion powder
1 dash black pepper
With electric mixer on medium speed, beat cream cheese until smooth. Add yogurt,
parsley, chives, Dillweed, garlic powder, onion powder and pepper, mixing until
blended. Refrigerate. Serve with assorted cut-up vegetables.
Makes 8 servings. Preparation time: 10 minutes. Chilling time: 2 hours.
Per serving: About 35 cal, 4 g pro, 4 g car, 0 g fat, 0% cal from fat; 4 mg chol,
- - - - - - - - - - - - - - - - - -

Herbed Parmesan Oven Fries
-------- ------------ --------------------------------
1 1/2 pound baking potatoes -- peeled
1/4 teaspoon salt
1. Preheat oven to 400 F. Cut potatoes lengthwise into 1/4 inch thick slices, then�
cut the slices lengthwise into 1/4-inch-wide sticks. Place potatoes in a large
bowl, lightly spray with nonstick cooking spray; toss to coat. Add the Parmesan,
oregano, rosemary and pepper; toss again to coat thoroughly.
2. Transfer potatoes to two baking sheets; bake for 40 minutes, turning every 10
minutes, or until potatoes are golden brown and crisp. Place the fries on a
platter, sprinkle with salt, and serve.
Note: Be sure to spread out the fries on the baking sheets so there's plenty of
room for them to bake to a nice crispness.
- - - - - - - - - - - - - - - - - -
Herbed Pot Roast
-------- ------------ --------------------------------
1 three-pound lean beef boneless
rump roast
1 cup dry red wine or beef broth
1 cup water
1/2 cup beef broth

5 whole cloves
3 bay leaves
10 new potatoes
5 medium carrots (about 3/4 pound)
cut in half
4 large parsnips (about 1 pound)
pared and cut into eighths
2 medium onions -- cut into eighths
Heat oven to 325 degrees. Trim fat from beef roast. Mix pepper and garlic;
rub on beef. Place in Dutch oven. Add wine, water, broth, parsley, thyme,
cloves and bay leaves. Heat to boiling; reduce heat. Cover and simmer
2-1/2 hours.
Turn beef over. Add remaining ingredients. (Add water if necessary.) Cover
and simmer 45 to 60 minutes or until beef and vegetables are tender.
Remove cloves and bay leaves. Serve beef and vegetables with pan juices.
10 SERVINGS.
- - - - - - - - - - - - - - - - - -
NOTES : easy
Herbed Veal Burgers With A oli�
-------- ------------ --------------------------------
1/4 cup nonfat mayonnaise
1 pound ground veal
1 tablespoon chopped fresh thyme leaves
1/4 teaspoon salt
1/4 teaspoon pepper
4 slices italian bread -- toasted
--1/2 inch thick
4 tablespoons chopped pitted kalamata
--or ripe dives -- divided
lettuce leaves
1. Preheat grill according to manufacturer's instructions.
2. In small bowl, combine mayonnaise and garlic; mix well. Set the a oli aside.�

3. In medium bowl, combine veal, thyme, garlic, salt and pepper, mixing lightly
but thoroughly. Shape into four 1/2-inch-thick patties.
4. Grill burgers 10 to 12 minutes, or until centers are no longer pink, turning
once.
5. Reserve 1 tablespoon a oli and 1 tablespoon chopped olives for garnish. Evenly�
spread remaining a oli on each slice of toasted bread; sprinkle with 3 tablespoons�
chopped olives. Top with lettuce leaves and burger. Garnish each burger with
reserved a oli and chopped olives.�
- - - - - - - - - - - - - - - - - -
High-Fiber Porridge
-------- ------------ --------------------------------
1/3 cup dried apricots -- slivered
1/3 cup currants
1 tablespoon honey
--or to taste
--plus additional for garnish
1 pinch salt
2/3 cups bulgur
In a saucepan, combine apricots, currants, honey, cinnamon, salt and 2 cups water.
Bring to a simmer over medium heat. Stir in bulgur and cook, stirring constantly,
until the bulgur starts to thicken, 1 to 2 minutes. Remove the pan from the heat.
Cover and let stand until the bulgur has absorbed most of the liquid and the fruit
is tender, about 3 minutes. Taste and adjust the flavor by adding honey or Salt.
Divide between 2 bowls, dust with a little cinnamon and serve.
310 calories per serving: 8 grams protein, 1 gram fat (0.1 gram saturated fat), 75

- - - - - - - - - - - - - - - - - -
Hiser's Haute Oatmeal
-------- ------------ --------------------------------
1 cup skim
--or low-fat milk
1/2 cup dried cranberries
--or currants
2 tablespoons dark brown sugar
1 pinch salt
2/3 cups quick oats
1/3 cup unprocessed wheat bran
sliced fresh plums or pears
--apples or bananas -- for garnish
In a saucepan over medium heat, combine milk, cranberries or currants, brown
sugar, salt and 1 cup water; heat until almost boiling. Stir in oats and bran and
cook, stirring constantly, until the oatmeal starts to thicken, about 1 minute.
Cover the pan and remove from the heat. Let stand until the oatmeal is creamy and
has absorbed most of the liquid. Divide between 2 bowls, garnish with fruit and
serve.
315 calories per serving: 10 grams protein. 2 grams fat (0.5 gram saturated fat),
- - - - - - - - - - - - - - - - - -
Home-Style Chicken Soup
Categories : Chicken Soups & Stews
-------- ------------ --------------------------------

2 ounces medium egg noodles
4 cups canned chicken broth
1 small (1 ounce) parsnip -- trimmed
--peeled & cut into thin slices
1 medium carrot -- trimmed
--peeled & cut into thin slices
2 tablespoons finely chopped white onion
1/2 cup defrosted frozen green peas
--or 1/2 cup fresh green peas -- optional
2 tablespoons coarsely chopped fresh dill
2 ounces roast chicken -- (up to 3)
--3/4 cup
1 1/2 teaspoon kosher salt
1. In a pot of salted boiling water, cook noodles until tender. Drain and reserve.
2. Meanwhile, in larger pot, heat chicken broth, covered, over medium heat until
simmering. Add parsnip, carrot and onion. If using fresh peas, add them now. Cook,
covered, just until carrots can be easily pierced with a knife but are still firm,
about 5 minutes. Add dill and chicken. if using frozen peas, add them now. Heat
until warm, about 5 minutes. Add drained noodles, salt and pepper. Serve hot.
Makes 4 servings. Preparation time: About 15 minutes. Cooking time: about 20
minutes.
- - - - - - - - - - - - - - - - - -
Honey Barbecue Sauce
Categories : Sauces Bbq & Grilling
-------- ------------ --------------------------------
1/2 cup minced onion
1/2 cup honey
2 tablespoons vinegar
2 tablespoons minced parsley
1/4 teaspoon pepper

Saute onion and garlic in oil until softened. Add remaining ingredients and bring
mixture to boil; reduce heat and simmer 5 minutes.
Tip: Marinate beef, chicken or pork in sauce. Brush marinade onto meat during
barbecuing or broiling.
Yield: 1 cup.
- - - - - - - - - - - - - - - - - -
Honey Brulee
-------- ------------ --------------------------------
12 ounces evaporated low-fat milk
1 cup milk
2 eggs
1/2 cup honey
1. Preheat oven to 325 F. In medium bowl, whisk together evaporated milk, milk and�
eggs until well blended. Mix in honey, orange peel and vanilla. Divide mixture
evenly among 4 (3/4 to 1-cup capacity) oven proof custard cups or ramekins.
2. Place custard cups in baking pan. Fill pan with boiling water to reach halfway
up cups. Bake until knife inserted in center of cup comes out clean, about 1 hour.
Remove cups from baking pan and allow to cool.
3. Cover and refrigerate custard cups until chilled, about 4 hours or overnight.
4. Before serving, sprinkle sugar evenly over custards. Place cups under broiler;
broil until sugar melts and caramelizes. Serve immediately.
Makes 4 servings. Preparation time: About 12 to 15 minutes. Baking time: About 1
hour. Chilling time: About 4 hours or overnight.

- - - - - - - - - - - - - - - - - -
Honey Glazed Salmon Burgers
-------- ------------ --------------------------------
2/3 cups honey
2/3 cups ketchup
2 teaspoons prepared horseradish
1/4 teaspoon crushed red pepper flakes
14 3/4 ounces salmon -- drained
3/4 cups plain dry bread crumbs
3 egg whites
4 hamburger buns -- split, toasted
1. Prepare grill according to manufacturer's instructions. In small bowl, combine
honey, ketchup, vinegar, horseradish, garlic and red pepper flakes until well
blended. Reserve half of sauce to use as a condiment.
2. In separate bowl, mix together salmon, bread crumbs, onion, bell pepper and egg
whites. Blend in 2 tablespoons of the sauce. Divide salmon mixture into 4 patties.
Lightly brush grill rack with vegetable oil. Grill burgers about 5 minutes per
side, turning 2 to 3 times and basting with sauce, until browned and heated
through. Serve on buns with reserved honey barbecue sauce.
Per serving: About 608 cal, 31g pro, 97g car, 12g fat, 18% cal from fat, 58 mg
chol, 1,516 mg sod 2 g fiber.
- - - - - - - - - - - - - - - - - -
Honey-Apple Cake

-------- ------------ --------------------------------
1/3 cup butter or margarine
2 eggs
2/3 cups honey -- divided
1 teaspoon grated lemon peel
1/4 teaspoon salt
1 medium apple -- pared
cored and chopped -- plus
2 apples -- cored and sliced
1/4 cup chopped walnuts
2 tablespoons ros wine�
1. Preheat oven to 325 F. Beat butter and sugar until light and fluffy. Add egg,�
one at a time; beat after each addition. Beat in 1/3 cup honey and lemon peel.
2. Combine flour, baking powder, baking soda, cinnamon, salt, nutmeg and allspice
mix well. Add to creamed mixture alternately with 1/4 cup water; begin and end
with dry ingredients. Stir in chopped apple and nuts.
3. Turn into greased and floured 9-inch heart-shaped or round cake pan. Bake until
wooden pick inserted near center comes out clean, about 45 to 55 minutes. Cool 10
minutes and remove from pan. Cool completely.
4. Heat the remaining 1/3 cup honey, wine and lemon juice. Add sliced apples. Cook
until tender and glazed; turn slices halfway through cooking.
5. Arrange honey-apple topping on cake.
Makes 10 servings. Preparation time: About 30 to 40 minutes. Baking time: About 45
to 55 minutes.
- - - - - - - - - - - - - - - - - -
Honey-Apple Pancakes

-------- ------------ --------------------------------
1/4 teaspoon salt
1/4 teaspoon apple pie spice
1 beaten egg
3/4 cups apple juice
2 tablespoons honey
Stir together flour, baking powder, salt, apple pie spice, and baking soda in a
medium mixing bowl. Stir together egg, apple juice, honey, and oil in a small
mixing bowl; add all at once to the flour mixture, stirring till mixed but still
slightly lumpy.
Spray an unheated nonstick griddle or heavy skillet with nonstick coating; heat
over medium heat. For each pancake, pour about 1/4 cup of the batter onto the hot
griddle or skillet. Cook 2 to 3 minutes or till pancakes have a bubbly surface and
slightly dry edges. Turn pancakes; cook 2 to 3 minute more or till golden brown.
Makes about eight 4-inch pancakes (4 servings).
Value: 15% calcium, 15% iron.
Food exchanges: 1/2 fruit, 2 bread, 1 fat.
- - - - - - - - - - - - - - - - - -
Honey-Garlic Pork Chops
Categories : Pork Main Dishes
-------- ------------ --------------------------------
1/4 cup lemon juice
1/4 cup honey
3 tablespoons worcestershire sauce

4 center cut boneless pork chops
--cut 1 1/2 inches thick
1. In resealable plastic bag, combine lemon juice, honey, Worcestershire sauce,
garlic and pork chops. Seal. Refrigerate 2 to 24 hours.
2. Prepare and heat grill until coals turn gray, or follow directions for gas or
electric grill.
3. Remove chops from marinade, reserving marinade. Grill chops about 5 inches
above medium-hot coals 12 to 15 minutes, turning once and brushing with remaining
marinade.
Makes 4 servings. Preparation time: 10 minutes. Marinating time: 2 hours. Grilling
time: 15 minutes.
- - - - - - - - - - - - - - - - - -
Honey-Glazed Chicken
-------- ------------ --------------------------------
6 chicken breasts
--or legs with thighs
1/3 cup honey
1/3 cup boiling water
2 tablespoons prepared mustard
2/3 cups orange juice
--or dry white wine
1/3 cup olive oil
1. In 1-gallon resealable plastic food storage bag, combine Worcestershire sauce,
honey, boiling water, mustard, orange juice and oil. Seal bag. Knead to combine
marinade ingredients. Add chicken parts. Reseal bag. Turn to coat all surfaces of
chicken. Let stand 30 minutes.
2. About 45 minutes before cooking, prepare and heat grill, until coals turn gray
or follow directions for gas or electric grill.
3. Remove chicken from marinade, shaking off excess. Grill skin side down, about

15 to 18 minutes. Turn and baste cooked side with marinade. Grill second side 6 to
10 minutes longer.
4. Heat remaining marinade in small pan on side of grill, until it comes to boil.
Simmer 3 to 4 minutes. Spoon over chicken before serving.
- - - - - - - - - - - - - - - - - -
Hot And Sour Shrimp With Cucumber Curry
Categories : Seafood Main Dishes
Soups & Stews
-------- ------------ --------------------------------
6 dried red chili peppers
1 cucumber
1/2 cup tamarind pulp
--* soaked in
1 cup warm water
3 medium shallots -- chopped
1 teaspoon salt
1 pound medium shrimp
--shelled and deveined -- divided
2 teaspoons shrimp paste*
1 tablespoon nam pla*
--thai fish sauce
1. Soak the chili peppers in enough warm water to cover until just softened, about
1 hour. Drain and discard water.
2. Cut designs into the peel of the cucumber, then halve the cucumber lengthwise
and cut into bite-size pieces. Strain the tamarind pulp, setting aside pulp and
juice.
3. In food processor, combine soaked chili peppers, garlic, shallots and salt
until smooth. Gradually add 1 to 2 tablespoons cold water to blend. In a wok, over
medium-high heat, bring 1 cup water and the chili-garlic paste to a boil. Add 5
shrimps and cook until orange and just firm, about 1 to 2 minutes. Remove with a

slotted spoon to food processor and pulse until finely chopped. Set aside.
4. Add shrimp paste and 1 cup cold water to the wok; bring to a boil. Add the
cucumber and half the tamarind juice; bring to a boil. Add the remaining tamarind
juice and the remaining shrimp, the ground shrimp, sugar and nam pla. Add 1 cup
cold water to the reserved tamarind pulp. Re-strain; add the juice to the wok
Bring to a boil and cook until the shrimp is orange and just firm, about 2 to 3
minutes. Remove immediately from heat and serve.
*Available at Oriental markets and some specialty-foods stores.
minutes.
Per serving: 173 cal, 25 g pro, 19 g car, 2 g fat, 12% cal from fat, 173 mg
- - - - - - - - - - - - - - - - - -
Hot And Sour Shrimp With Cucumber Curry2
Categories : Seafood Main Dishes
Soups & Stews
-------- ------------ --------------------------------
6 dried red chili peppers
1 cucumber
1/2 cup tamarind pulp
--* soaked in
1 cup warm water
3 medium shallots -- chopped
1 teaspoon salt
1 pound medium shrimp
--shelled and deveined -- divided
2 teaspoons shrimp paste*
1 tablespoon nam pla*
--thai fish sauce
1. Soak the chili peppers in enough warm water to cover until just softened, about
1 hour. Drain and discard water.
2. Cut designs into the peel of the cucumber, then halve the cucumber lengthwise
and cut into bite-size pieces. Strain the tamarind pulp, setting aside pulp and
juice.

3. In food processor, combine soaked chili peppers, garlic, shallots and salt
until smooth. Gradually add 1 to 2 tablespoons cold water to blend. In a wok, over
medium-high heat, bring 1 cup water and the chili-garlic paste to a boil. Add 5
shrimps and cook until orange and just firm, about 1 to 2 minutes. Remove with a
slotted spoon to food processor and pulse until finely chopped. Set aside.
4. Add shrimp paste and 1 cup cold water to the wok; bring to a boil. Add the
cucumber and half the tamarind juice; bring to a boil. Add the remaining tamarind
juice and the remaining shrimp, the ground shrimp, sugar and nam pla. Add 1 cup
cold water to the reserved tamarind pulp. Re-strain; add the juice to the wok
Bring to a boil and cook until the shrimp is orange and just firm, about 2 to 3
minutes. Remove immediately from heat and serve.
*Available at Oriental markets and some specialty-foods stores.
minutes.
Per serving: 173 cal, 25 g pro, 19 g car, 2 g fat, 12% cal from fat, 173 mg
- - - - - - - - - - - - - - - - - -
Hot Fudge Pudding
Recipe By : Eating Well Cookbook
-------- ------------ --------------------------------
1 cup flour
1/3 cup sugar
1/2 teaspoon salt
1/2 cup 1% low-fat milk
3/4 cup brown sugar
1 1/3 cups coffee -- hot and strong
Preheat oven to 375 degrees.
In a large bowl stir together flour, sugar, cocoa, baking powder and salt.
In measuring cup combine milk, egg, oil and vanilla.

Make a well in center of dry ingredients and gradually pour in milk mixture,
stirring until combined. Spoon into a lightly oiled 8X8 baking dish. Spread
evenly. Dissolve brown sugar in coffee and spoon carefully over batter.
Bake for 25 mins. or until a toothpick inserted in center comes clean. Let stand
for 10 mins. Serve hot or warm.
Posted to MC-Recipes by Carol & Bob Floyd <c.floyd@arnprior.com> on Jan 09, 1998.
- - - - - - - - - - - - - - - - - -
NOTES : 1/4 cup of toasted pecan can be added if desired. Good seved with vanilla
ice cream or frozen vanilla yogurt.
Hot Perch Salad
Categories : Fish Light Meals
Salads
-------- ------------ --------------------------------
2 tablespoons sliced almonds
1 tablespoon thinly sliced green
onion (with top)
1/4 teaspoon salt
1/8 teaspoon coarsely ground pepper
1 pound ocean perch fillets
2 medium oranges -- pared and sectioned
Cook almonds, onion, salt and pepper in margarine in 1-1/2-quart saucepan
about 4 minutes, stirring frequently, until almonds are light brown. Mix
orange juice and cornstarch; stir into almond mixture. Cook about 30
seconds, stirring constantly, until thickened.
Set oven control to broil. Cut fish fillets into 4 serving pieces. Place
on rack in broiler pan. Broil with tops about 4 inches from heat 5 to 6
minutes or until fish flakes easily with fork (do not turn). Arrange salad
greens and orange sections on 4 salad plates. Top with fish. Spoon almond
mixture over fish. 4 SERVINGS.
MICROWAVE DIRECTIONS: Decrease orange juice to 1/3 cup. Mix almonds,
onion, salt, pepper and margarine in 2-cup microwavable measure. Microwave
uncovered on high 2 to 3 minutes, stirring every minute, until almonds are
light brown. Mix orange juice and cornstarch; stir into almond mixture.

Microwave uncovered on high 30 to 60 seconds or until thickened. Cut fish
fillets into 4 serving pieces. Arrange fish, thickest parts to outside
edges, in rectangular microwavable dish, 12 X 7-1/2 X 2 inches. Cover
tightly and microwave on high 5 to 7 minutes, rotating dish 1/2 turn after
3 minutes, until fish flakes easily with fork. Let stand covered 3
minutes. Continue as directed.
- - - - - - - - - - - - - - - - - -
NOTES : average
Individual Cranberry-Orange Des
-------- ------------ --------------------------------
3 egg whites
1 egg yolk
1/2 cup skim milk
1 cup sugar
1/4 teaspoon salt
3/4 cup cranberry halves
Heat oven to 350 degrees. Beat egg whites in large bowl on high speed
until stiff peaks form. Beat egg yolk slightly in medium bowl on medium
speed. Beat in milk, orange peel and orange juice. Beat in sugar, flour
and salt until smooth. Stir in cranberry halves.
Fold egg yolk mixture into egg whites. Divide among 4 ungreased 10-ounce
ramekins or custard cups. Place ramekins in rectangular pan, 13 X 9 X 2
inches, on oven rack. Pour very hot water (1 inch deep) into pan. Bake
about 30 minutes or until golden brown. Serve warm or cold. Sprinkle
lightly with powdered sugar if desired. 4 SERVINGS.
- - - - - - - - - - - - - - - - - -
NOTES : easy

Individual Turkey Loaves With Corn-Bread Stuffing
Categories : Turkey Main Dishes
-------- ------------ --------------------------------
1 pound ground turkey
1/2 cup quick-cooking oats
1 package (1.4 ounces) vegetable soup mix
3/4 cups corn-bread stuffing mix
1/4 cup boiling water -- plus 2 tablespoons
1. In medium bowl, combine turkey, oats, 1/4 cup water, Italian seasoning and soup
mix.
2. In small bowl, combine stuffing and boiling water; cover and set aside.
3. Coat four 6-ounce custard cups with cooking spray. In bottom of each cup, press
1/3 cup turkey mixture. Top with 3 tablespoons stuffing mixture. Press another 1/3
cup turkey mixture over stuffing, sealing all edges. Place custard cups on cookie
sheet and bake at 350 F about 30 minutes, until turkey is no longer pink in�
center.
4. To serve, loosen edges of loaves with knife: and invert custard cups onto
serving plate.
chol, 2229 mg sodium, 4 g fiber.
- - - - - - - - - - - - - - - - - -
Indonesian Sweet Soy Sauce (Kecap Manis)
-------- ------------ --------------------------------

1/2 cup water
1 10 ounce bo reduced-sodium say sauce
--1 1/3 cups
1 star anise pod
1. Half-fill a large bowl with water and ice cubes and set it beside the stove.
2. In a heavy 3-quart saucepan, combine sugar and water. Bring to a boil over
cook without stirring until syrup turns amber, 5 to 10 minutes. Immediately set
saucepan in ice water for about 30 seconds.
3. Add soy sauce, star anise and garlic to cooled caramel. Return saucepan to
medium-high heat and bring to a simmer, stirring occasionally. Reduce heat to low
and simmer for 10 minutes. Remove from heat and let cool completely. Discard
garlic. Transfer to a jar (sterilized if keeping longer than 1 week) and let
mellow overnight in the refrigerator before using. (The sauce will keep, covered,
in the refrigerator for up to 2 weeks or in the freezer for up to 6 months.)
Makes about 1 1/3 cups.
50 calories per tablespoon; 1 gram protein; 0 grams fat; 12 grams carbohydrate;
- - - - - - - - - - - - - - - - - -
NOTES : Use Indonesian Sweet Soy Sauce as a basting sauce or add it to a tomato-
based barbecue sauce to make an unusual condiment for chicken or pork.
Italian Baked Bluefish
Categories : Italian Fish
Main Dishes
-------- ------------ --------------------------------
1 pound bluefish or other medium-fat
fish fillets
2 tablespoons chopped ripe olives
1 tablespoon capers
4 anchovy fillets -- drained and finely
chopped

1 can Italian plum -- (28 ounces)
tomatoes -- drained and chopped
Heat oven to 350 degrees. Cut fish fillets into 4 serving pieces. Place in
ungreased square baking dish, 8 X 8 X 2 inches. Mix remaining ingredients;
pour over fish. Bake uncovered about 40 minutes or until fish flakes
easily with fork. 4 SERVINGS.
MICROWAVE DIRECTIONS: Decrease wine to 2 tablespoons. Cut fish fillets
into 4 serving pieces. Arrange fish, thickest parts to outside edges, in
square microwavable dish, 8 X 8 X 2 inches. Mix remaining ingredients;
pour over fish. Cover loosely and microwave on high 9 to 11 minutes,
rotating dish 1/4 turn every 4 minutes, until fish flakes easily with
fork.
- - - - - - - - - - - - - - - - - -
NOTES : easy
Italian Bean And Tuna Salad
Categories : Fish Salads
-------- ------------ --------------------------------
17 ounces baby lima beans -- rinsed and drained
16 ounces dark red kidney beans -- rinsed and drained
15 ounces great northern beans -- rinsed and drained
8 cherry tomatoes -- quartered
1/2 small cucumber
--cut lengthwise into halves
--seeded and sliced
1/3 cup chopped green
--or red bell pepper
1/4 cup thinly sliced red onion
--basil vinaigrette--
1/4 cup tarragon wine vinegar
3 tablespoons finely chopped fresh basil -- (up to 4)
--or 1 to 1 1/2 teaspoons dried basil
3 tablespoons fat-free plain yogurt
1 tablespo lemon juice -- (up to 1)�
3/4 teaspoons granulated sugar
1 1/2 tablespoon water
1 clove -- garlic, minced ,
-- (up to 2)
--tuna--
2 tuna steaks

--broiled or grilled
--or 12 1/2 ounces white tuna in water -- drained
--flaked into 1-inch pieces
lettuce leaves
basil or parsley sprigs
Combine beans, tomatoes, cucumber, pepper and onion in large bowl; add Basil
Vinaigrette and toss. Refrigerate mixture at least 4 hours for flavors to blend,
stirring occasionally. Add tuna to mixture 1 to 2 hours before serving. Spoon
salad onto lettuce-lined plates; garnish with basil.
Note: Bean salad can be made and refrigerated 1 day in advance; add tuna as
directed above.
Basil Vinaigrette
Mix all ingredients; refrigerate until serving time. Mix before using. Makes 2/3
cup vinaigrette.
- - - - - - - - - - - - - - - - - -
Italian Bean Patties With Tomato-Basil Relish
Categories : Vegetarian Condiments
Sandwiches
-------- ------------ --------------------------------
--or navy beans
1 cup finely chopped plum tomatoes
2 green onions -- chopped
1 1/2 teaspoon dried thyme leaves
3/4 teaspoons dried sage leaves
1/3 cup yellow cornmeal -- (up to 1/2)
salt -- to taste
6 slices italian bread
1 large garlic clove -- halved

--tomato-bosil relish--
basil sprigs
1. In medium bowl, coarsely mash beans with potato masher, or process in food
processor, using pulse technique.
2. In large bowl, combine tomato, green onions, garlic, thyme, sage, cumin, black
pepper and cayenne pepper. Add beans; mix thoroughly. Mix in enough cornmeal to
make a firm but not dry mixture; season to taste with salt. Refrigerate mixture 1
to 2 hours for flavors to blend.
3. Preheat broiler. Form bean mixture into six patties. Spray large skillet with
cooking spray; place over medium heat until hot. Cook patties until browned, about
5 minutes on each side.
4. Broil bread 6 inches from heat source 1 to 2 minutes on each side, until
browned; rub both sides of bread with cut clove of garlic. Spoon Tomato-Basil
Relish on bread or on patties (depending on size of bread); top with bean patties
and garnish with basil.
Tomato-Basil Relish
1 1/2 cups chopped plum tomatoes 1/4 cup finely chopped fresh basil --or 2
teaspoons dried basil 2 to 3 teaspoons fresh lemon iuice 1/2 teaspoon
Worcestershire sauce Salt, to taste Ground black pepper, to taste
Combine tomatoes, basil, lemon juice and Worcestershire sauce; season to taste
with salt and pepper. Refrigerate until serving rime. Makes about 1 1/2 cups
relish.
Per serving: About 307 cal 15 g pro, 53 g car, 2 g fat, 7% cal from fat, 0 mg
- - - - - - - - - - - - - - - - - -
Italian Bean Patties With Tomato-Basil Relish2
Sandwiches
-------- ------------ --------------------------------
--or navy beans

salt -- to taste
basil sprigs
Tomato-Basil Relish
relish.
- - - - - - - - - - - - - - - - - -
Italian Bean Patties With Tomato-Basil Relish3

Sandwiches
-------- ------------ --------------------------------
--or navy beans
salt -- to taste
basil sprigs
Tomato-Basil Relish
relish.

- - - - - - - - - - - - - - - - - -
Italian Biscotti
-------- ------------ --------------------------------
1 cup sugar
1/2 cup margarine
5 egg whites or
1 1/4 teaspoons almond extract
1/2 teaspoon salt
2 cups ground toasted almonds
-- (8 ounces)
Heat oven to 350 degrees. Grease rectangular pan, 13 X 9 X 2 inches. Beat
sugar and margarine in large bowl until creamy. Beat in egg whites and
almond extract on high speed about 2 minutes or until light and fluffy.
Stir in flour, baking powder and salt. Stir in almonds. Spread in pan.
Bake 25 to 30 minutes or until wooden pick inserted in center comes out
clean. Cool completely.
Heat oven to 350 degrees. Cut cake crosswise into four 3-inch strips. Cut
strips crosswise into 1/2-inch slices. Place on ungreased cookie sheet.
Bake 20 to 25 minutes or until crisp and brown. ABOUT 4 DOZEN BISCOTTI.
- - - - - - - - - - - - - - - - - -
Italian Black Bean And Zucchini Risotto
Categories : Beans & Legumes Rice & Grains
Side Dishes
-------- ------------ --------------------------------
2 cups long-grain white rice
--or arborio rice
1/4 teaspoon salt

2 small zucchini -- thinly sliced
1 cup prepared chunky salsa
1 1/2 cup reduced-fat shredded cheddar cheese -- divided
1/4 cup chopped fresh cilantro
light sour cream -- optional
chopped green onions -- optional
1. In large deep skillet over medium heat, heat oil. Add rice; stir to coat with
oil. Stir in 4 cups water and salt; bring to a boil. Reduce heat; cover and simmer
about 15 to 18 minutes, until most of the liquid is absorbed. Stir black beans,
zucchini, salsa, 1 cup cheese and cilantro into rice mixture. Cover; cook about 8
minutes, until zucchini is tender.
2. Sprinkle with the remaining 1/2 cup cheese. Remove from heat, cover and let
stand 4 minutes, until cheese is melted. Serve with sour cream and green onions.
- - - - - - - - - - - - - - - - - -
Italian Bread And Vegetable Salad
Categories : Salads
-------- ------------ --------------------------------
1 loaf italian bread -- halved lengthwise
--7 ounces
2 cloves garlic
--peeled and halved
5 bell peppers -- mixed colors
--halved lengthwise -- seeded
2 yellow summer squash -- halved lengthwise
--cut in 1-inch pieces
2 zucchini -- halved lengthwise
--cut in 1-inch pieces
3/4 teaspoons salt -- divided
1/2 cup reduced-sodium vegetable broth
2 tablespoons no-salt-added tomato paste
3 ounces part-skim mozzarella

--cut in 1/2-inch cubes
1. Preheat broiler. Broil bread 6 inches from the heat until golden brown, about
30 seconds per side. When cool enough to handle, rub toasted bread with garlic;
cut into 1-inch cubes and transfer to a large bowl.
2. Place bell pepper halves, cut-sides down, on broiler rack. Broil peppers 4
inches from heat for 12 minutes, or until skin is blackened. When peppers are cool
enough to handle, peel them and cut in 1-inch squares.
3. Meanwhile, in large nonstick skillet over medium heat, heat oil until hot but
not smoking. Add yellow squash, zucchini and 1/4 teaspoon of the salt. Cook,
stirring frequently, until crisp tender, about 7 minutes. Transfer to the bowl
with the bread, tossing to combine.
4. Place 1/2 cup of the cut peppers in a food processor along with the vinegar,
broth, tomato paste and the remaining 1/2 teaspoon salt; process until smooth. Add
the pepper puree to the bowl, along with the remaining cut peppers, basil and
mozzarella, tossing to combine. Refrigerate for at least 1 hour or up to 4 hours
before dividing among four plates and serving.
- - - - - - - - - - - - - - - - - -
Italian Cheesecake With Papaya Sauce
-------- ------------ --------------------------------
1/4 cup low-calorie margarine -- melted
1 fresh peach -- peeled and sliced
5 packets sugar substitute -- divided
--1 1/2 teaspoons
1/2 cup low-fat milk -- plus
1/3 cup low-fat milk -- divided
2 eggs -- separated
1 tablespoon orange juice
1 teaspoon orange liqueur
1 teaspoon grated orange rind
16 ounces fat-free cream cheese

1/2 cup low-fat plain yogurt
2 ripe papayas -- peeled and seeded
1/2 lime -- juice of
1 teaspoon coconut extract
4 mint leaves -- finely chopped
1 In bowl, combine graham-cracker crumbs and margarine; press into bottom of an 8-
inch springform pan. Chill about 30 minutes. Arrange peach slices in crust.
2. Meanwhile, in saucepan, combine gelatin, 2 packets sugar substitute and sugar.
Stir in 1/2 cup milk, egg yolks, orange juice, liqueur and rind. Cook and stir
over low heat until thickened; cool about 30 minutes.
3. In bowl, beat cream cheese; mix in ricotta, yogurt and vanilla. Gradually add
cooled orange mixture.
4. In another bowl, beat egg whites until stiff. Gently fold into cheese mixture.
Pour over peach slices arranged in crumb crust; chill 4 to 5 hours.
5. In blender, puree papayas, the remaining 1/2 cup milk, lime juice, the
remaining 3 packets sugar substitute and coconut extract. Add chopped mint; chill
about 1 hour. Serve sauce with cheesecake.
Makes 10 servings. Preparation time: 1 hour. Chilling time: 6 hours.
- - - - - - - - - - - - - - - - - -
Italian Eggs
-------- ------------ --------------------------------
1 small zucchini -- halved lengthwise
--and thinly sliced
1 medium red onion -- chopped
--1/2 cup
1/2 cup chopped red sweet pepper
--or green
--or cooking oil
6 egg whites

1 egg
1 cup skim milk
1/4 teaspoon dried italian seasoning -- crushed
1/4 cup shredded mozzarella cheese
Cook zucchini, onion, sweet pepper, and garlic in hot oil in a medium skillet till
onion is tender. Combine egg whites, whole egg, milk, and Italian seasoning in a
medium mixing bowl; mix well. Stir in cooked vegetables. Pour into four individual
(about 4 1/2inch-diameter) quiche dishes or shallow casseroles.
Bake in a 350 F oven for 15 to 20 minutes or till set. Sprinkle each serving with�
mozzarella cheese. Let stand 5 minutes before serving.
Makes 4 servings.
Value: 18% vitamin. A, 42% vitamin. C, 11% calcium.
Food exchanges: 1 meat, 1/2 fat.
- - - - - - - - - - - - - - - - - -
Italian Frittata
Categories : Italian Eggs
Breakfast Brunches & Entertaining
-------- ------------ --------------------------------
3 ounces uncooked spaghetti
1 cup sliced fresh mushrooms (about 3
1 ounce )
1/4 cup chopped green onions (with
tops)
1/4 teaspoon salt
1/8 teaspoon pepper
1 1/2 cups Egg Substitute or cholesterol-
free egg product
2 tablespoons shredded part-skim
mozzarella cheese

Break spaghetti into about 2-inch pieces. Cook spaghetti as directed on
package; drain. toss spaghetti, oil and Parmesan cheese.
Spray 10-inch nonstick skillet with nonstick cooking spray. Cook mushrooms
and onions over medium heat about 3 minutes, stirring occasionally, until
mushrooms are tender; remove from heat.
Stir in spaghetti mixture, oregano, salt and pepper. Pour Egg Substitute
into skillet. Cover and cook over medium-low heat 8 to 10 minutes or until
eggs are set in center and light brown on bottom. Invert onto serving
plate. Sprinkle with mozzarella cheese. Let stand 2 minutes. 4 SERVINGS.
- - - - - - - - - - - - - - - - - -
NOTES : average
Italian Pasta Salad
Light Meals Salads
-------- ------------ --------------------------------
1 cup uncooked spiral macaroni
1/2 cup sliced cauliflowerets
1/2 cup broccoli flowerets
1/3 cup sliced zucchini
-- (with tops)
1 small tomato -- cut into wedges
Cook macaroni as directed on package. Rinse with cold water until cool;
drain. Toss with remaining ingredients. Serve with freshly cracked black
pepper if desired. 4 SERVINGS (ABOUT 1-1/2 CUPS EACH).
- - - - - - - - - - - - - - - - - -
Italian Pasta Salad2

Light Meals Salads
-------- ------------ --------------------------------
-- (with tops)
- - - - - - - - - - - - - - - - - -
Italian Pasta Salad3
Light Meals Salads
-------- ------------ --------------------------------
-- (with tops)

- - - - - - - - - - - - - - - - - -
Italian Salad Pizza
Categories : Salads Pizza
-------- ------------ --------------------------------
3 medium fresh ripe tomatoes
--about 1 pound
1/2 cup shredded part-skim mozzarella cheese
1 prebaked pizza shell
--12 inches
--thawed if frozen
--or four flour tortillas
--9inches each -- toasted
--see note
2 cups shredded romaine lettuce
1 cup watercress
1/2 cup chopped roasted red peppers
1/4 cup sliced pitted ripe olives
2 tablespoons reduced-calorie italian salad dressing
1. Preheat oven to 450 F. Core tomatoes; slice into 1/4-inch-thick slices (makes�
about 3 cups); set aside. Sprinkle mozzarella and Parmesan cheeses evenly over
pizza shell; top with tomato slices, slightly overlapping.
2. Bake about 8 minutes, or until cheese melts. Meanwhile, in medium bowl, combine
romaine, watercress, roasted peppers and olives; sprinkle with Italian dressing;
toss to coat.
3. Remove pizza from oven; top with romaine and watercress mixture; cut into
wedges; serve immediately.
Note: To toast tortillas: Place on baking sheets in a 450 oven for about 4�
minutes, or until light gold.
- - - - - - - - - - - - - - - - - -

Italian Sausage & Bean Stew With Polenta
Categories : Beans & Legumes Soups & Stews
Sausage & Processed Meats
-------- ------------ --------------------------------
1/4 pound italian-style turkey sausage
29 ounces diced tomatoes with basil
--garlic and oregano -- undrained
30 ounces cannellini beans -- drained and rinsed
16 ounces prepared polenta
1. In a large nonstick skillet, heat 1 teaspoon oil over medium heat. Add sausage
and cook, breaking up clumps with a wooden spoon, until no pink remains, about 3
minutes. 2. Add wine and stir, scraping up any browned bits. Add tomatoes and
cook, stirring occasionally, until sauce thickens, about 6 minutes. Stir in beans,
reduce heat to low and simmer until heated through, 5 to 10 minutes. Season with
salt and pepper. 3. Meanwhile, brush remaining 1 teaspoon oil over bottom of large
cast-iron skillet (preferably one with ridges) and heat pan over medium-high heat.
Working in batches, cook polenta slices until crusty, about 3 minutes per side. 4.
Divide polenta slices among 4 plates and spoon stew over the top. Serve
immediately.
Makes 6 cups stew, for 4 servings.
480 calories per serving; 30 grams protein; 5 grams fat(1 gram saturated fat); 78
grams carbohydrate; 1.340 mg sodium; 18 mg cholesterol; 4 grams fiber.
- - - - - - - - - - - - - - - - - -
Italian Seafood Soup
Categories : Soups & Stews Italian
Seafood Fish
-------- ------------ --------------------------------
1/4 cup chopped celery
--or fennel

28 ounces canned italian plum tomatoes -- with juice
1 bay leaf
1 pound cod or ocean perch
--or other lean white fillet
12 medium shrimp -- shelled & deveined
--about 6 ounces
4 crostini or toasted italian bread
1 tablespoon finely chopped italian parsley
1. In large broad saucepan, over low heat, combine onion, celery and olive oil.
Saut , stirring, about 5 minutes, or until vegetables are tender. Add wine; boil 5�
minutes. Add tomatoes, bay leaf, oregano and pepper; stir to break up tomatoes.
Cook, uncovered, 5 minutes.
2. Add fish and shrimp; cover. Cook over low heat about 5 minutes, or until
seafood is cooked through.
3. Place a crostini in each bowl. Divide seafood and broth evenly among the bowls.
Sprinkle with parsley.
- - - - - - - - - - - - - - - - - -
Italian Vegetable Frittata
-------- ------------ --------------------------------
1 cup cubed cooked potato
3/4 cups reduced-fat shredded mozzarella cheese
1/3 cup quartered zucchini slices
1 cup diced plum tomato
1 cup egg substitute
--or 3 eggs & 3 egg whites
1/4 teaspoon dried basil leaves -- crushed
1/4 teaspoon salt

1. Spray an 8-inch nonstick ovenproof skillet with cooking spray. Layer potato,
cheese, zucchini and tomato in skillet.
2. In medium bowl, beat egg substitute, basil, salt and pepper; pour over
vegetables. Bake at 350 F about 25 minutes, until center is set.�
Variation: Substitute 1 cup small broccoli florets for zucchini.
Makes 4 servings. Preparation time: 15 minutes. Baking time 25 minutes.
Per serving (with egg substitute): About 145 cal, 15 g pro, 7 g car, 6 g fat, 37%
cal from fat, 11 mg chol, 545 mg sod, 1 g fiber.
- - - - - - - - - - - - - - - - - -
Italian Vinaigrette
-------- ------------ --------------------------------
1/2 cup water
2 tablespoons powdered fruit pectin
4 teaspoons white wine vinegar
--or vinegar
1 teaspoon snipped fresh oregano
--or 1/4 teaspoon dried oregano -- crushed
1 teaspoon sugar
1/4 teaspoon celery seed
1/8 teaspoon pepper
1 dash paprika
Combine water, powdered fruit pectin, Parmesan cheese, white wine vinegar or
vinegar, oregano, sugar, celery seed, dry mustard, pepper, paprika, garlic, and
dash salt in a screw-top jar. Cover and shake well (be sure all pectin is
dissolved). Chill several hours.
To store remaining dressing, cover and store in the refrigerator up to 3 days.
Shake before serving.
Makes 10 (1 tablespoon) servings.

- - - - - - - - - - - - - - - - - -
Italian-Style Spoon Bread
Categories : Side Dishes Casseroles
-------- ------------ --------------------------------
1 1/2 cup nonfat milk
--or 1 egg -- beaten
1 cup shredded nonfat cheddar cheese
3/4 cups cornmeal
1/2 teaspoon crushed thyme
1/2 cup chopped green onions
2. Lightly spray an 8-inch casserole dish with cooking spray.
3. In saucepan, scald milk and let it cool. When milk has cooled sufficiently to
prevent egg from curdling, add small portion cooled milk to egg. Return egg and
milk to saucepan. Stir sour cream and cheddar cheese into milk/egg mixture.
4. In large bowl, combine cornmeal, baking soda, salt, thyme and garlic powder.
Stir in egg mixture. Add bell peppers and green onions; stir well.
5. Pour contents into prepared casserole. Bake about 20 minutes, until knife
inserted in center comes out clean.

- - - - - - - - - - - - - - - - - -
Jalapeno Corn Muffins
Categories : Muffins Savory Breads
-------- ------------ --------------------------------
1 jalapeno pepper -- seeded
--and finely chopped
--about 4 teaspoons
3 tablespoons cooking oil
2 tablespoons sugar
1/4 teaspoon salt
1 beaten egg
1 cup skim milk
3/4 cups frozen whole kernel corn -- thawed
1/3 cup finely chopped red sweet pepper
Cook jalapeno pepper in oil in a small skillet over medium heat about 2 minutes.
Stir together cornmeal, flour, sugar, baking powder, and salt in a medium mixing
bowl. Combine egg and milk in another bowl. Stir in corn, sweet pepper, and
jalapeno mixture. Stir egg mixture into dry ingredients just till moistened.
Spray 12 muffin cups with nonstick coating. Divide batter evenly among cups. Bake
in a 400 F oven for 15 to 20 minutes or till golden brown. Remove from pan. Serve�
warm.
Makes 12.
Food exchanges: 1 bread, 1/2 fat.
- - - - - - - - - - - - - - - - - -

Jalapeno Pepper Spread
-------- ------------ --------------------------------
1/4 cup jalapeno pepper jelly
In small bowl, stir cream cheese and jalapeno pepper jelly until blended. Spread
on melba rounds.
- - - - - - - - - - - - - - - - - -
Jerked Monkfish Kebabs
Categories : Bbq & Grilling Fish
Main Dishes
-------- ------------ --------------------------------
1 tablespoon jerk seasoning
2 teaspoons dark rum
1 teaspoon molasses
1 1/2 pounds monkfish
--gray membrane removed
--cut into 1 1/2-inch chunks
2 limes
- each cut into 6 wedges
2. In a medium bowl, blend 1 tablespoon lime juice, jerk seasoning, 1 teaspoon
oil, 1 teaspoon rum and molasses. Add monkfish and toss to coat. Cover with
plastic wrap and marinate in the refrigerator for 20 minutes.
3. In a small bowl, combine remaining 1 tablespoon lime juice, 1 teaspoon oil and

1 teaspoon rum. Set aside.
4, Thread fish and lime wedges alternately onto 4 or 8 skewers. Discard marinade.
5 Using a long-handled barbecue brush, coat the grill rack lightly with oil. Grill
kebabs, turning occasionally, until fish is browned and cooked through, 7 to 8
minutes, basting with reserved sauce on cooked sides only. Serve immediately.
Makes 4 servings.
- - - - - - - - - - - - - - - - - -
Jicama Slaw
Categories : Salads
-------- ------------ --------------------------------
1 cup vinegar
1 bunch chives
1 pound jicama -- peeled
--julienned and chilled
1 large carrot -- peeled
--julienned and chilled
1/4 bunch parsley -- finely chopped
--optional
1 orange -- optional
1. Whisk together vinegar and sugar until sugar dissolves.
2. Cross-cut half of the chives; toss in large mixing bowl with jicama, carrots
and parsley.
3. Slowly pour vinegar mixture over slaw ingredients. Use remaining chives,
parsley and orange segments to garnish.
Makes 4 servings. Preparation time: 20 minutes.

- - - - - - - - - - - - - - - - - -
Key Lime Cheesecake
-------- ------------ --------------------------------
3/4 cups crunchy nugget cereal
3/4 cups graham cracker crumbs
1/4 cup prune puree
8 ounces nonfat cream cheese -- softened
14 ounces low-fat sweetened condensed milk
1/2 cup fresh lime iuice
1 teaspoon grated lime peel
2 egg whites
2/3 cups light whipped topping
lime slices -- optional
1. Preheat oven to 375 F. In food processor, combine cereal, graham cracker�
crumbs, prune puree and sugar. Process to blend thoroughly.
2. Press onto bottom and partway up sides of an 8-inch or 9-inch springform pan.
3. In mixer bowl, beat cream cheese until smooth. Gradually beat in condensed
milk, lime juice, egg substitute and lime peel; beat until smooth. In small bowl,
beat egg whites with cream of tartar to form soft peaks. Fold into filling
mixture. Pour into crust.
4. Bake 20 to 25 minutes, or until filling is set.
5. Cool; chill thoroughly about 1 hour in refrigerator.
6. Cut into wedges; garnish each serving with a dollop of whipped topping and a
slice of lime.
- - - - - - - - - - - - - - - - - -

Lamb Stew
Categories : Lamb Soups & Stews
Main Dishes
-------- ------------ --------------------------------
2 medium onions -- thinly sliced
--preferably balsamic
2 pounds lamb shoulder -- trimmed
-- cut into 2-inch cubes
2 bay leaves
salt -- to taste
1 large red bell pepper -- seeded
-- cut into eighths
1 large green bell pepper -- seeded
-- cut into eighths
1. In pressure cooker, heat oil. Saut onions and garlic until onions are soft,�
about 2 minutes. Stir in vinegar and, while cooking for 1 to 2 minutes over medium
heat, scrape any browned bits from the bottom. Add lamb, tomatoes, tomato paste,
basil, oregano, bay leaves, salt and pepper to taste. Stir well to blend
2. Lock lid in place and, over high heat, bring to high pressure; cook 12 minutes.
Let the pressure drop naturally, about 7 to 10 minutes, or use a quick-release
method. Remove lid, tilting it away from you to allow any excess steam to escape.
If the lamb is not fork tender, return to high pressure for 5 minutes more.
3. Remove bay leaves; stir in the red and green peppers. Cover and simmer over
medium heat until peppers are crisp-tender, another 5 to 8 minutes. Stir in the
parsley and adjust seasonings before serving. Serve over wide noodles.
minutes.

- - - - - - - - - - - - - - - - - -
Lamb Stew2
Categories : Lamb Soups & Stews
Main Dishes
-------- ------------ --------------------------------
2 medium onions -- thinly sliced
--preferably balsamic
2 pounds lamb shoulder -- trimmed
-- cut into 2-inch cubes
2 bay leaves
salt -- to taste
1 large red bell pepper -- seeded
-- cut into eighths
1 large green bell pepper -- seeded
-- cut into eighths
1. In pressure cooker, heat oil. Saut onions and garlic until onions are soft,�
about 2 minutes. Stir in vinegar and, while cooking for 1 to 2 minutes over medium
heat, scrape any browned bits from the bottom. Add lamb, tomatoes, tomato paste,
basil, oregano, bay leaves, salt and pepper to taste. Stir well to blend
2. Lock lid in place and, over high heat, bring to high pressure; cook 12 minutes.
Let the pressure drop naturally, about 7 to 10 minutes, or use a quick-release
If the lamb is not fork tender, return to high pressure for 5 minutes more.
3. Remove bay leaves; stir in the red and green peppers. Cover and simmer over
medium heat until peppers are crisp-tender, another 5 to 8 minutes. Stir in the
parsley and adjust seasonings before serving. Serve over wide noodles.
minutes.

- - - - - - - - - - - - - - - - - -
Lamb with Yogurt-Mint Sauce
Categories : Main Dishes Lamb
Sauces
-------- ------------ --------------------------------
1/4 cup firmly packed fresh mint leaves
2 tablespoons sugar
4 lamb loin chops -- about 1 inch thick
-- (about 1 pound)
Place yogurt, mint and sugar in blender or food processor. Cover and blend
or process until smooth.
spray. Trim fat from lamb chops. Place lamb on rack in broiler pan. Broil
with tops 2 to 3 inches from heat 12 to 14 minutes, turning lamb after 6
minutes, until desired doneness. Serve with sauce. 4 SERVINGS (WITH ABOUT
3 TABLESPOONS SAUCE EACH).
- - - - - - - - - - - - - - - - - -
Lamb with Yogurt-Mint Sauce2
Categories : Main Dishes Lamb
Sauces
-------- ------------ --------------------------------
1/4 cup firmly packed fresh mint leaves
2 tablespoons sugar
4 lamb loin chops -- about 1 inch thick
-- (about 1 pound)
Place yogurt, mint and sugar in blender or food processor. Cover and blend
or process until smooth.

spray. Trim fat from lamb chops. Place lamb on rack in broiler pan. Broil
with tops 2 to 3 inches from heat 12 to 14 minutes, turning lamb after 6
minutes, until desired doneness. Serve with sauce. 4 SERVINGS (WITH ABOUT
3 TABLESPOONS SAUCE EACH).
- - - - - - - - - - - - - - - - - -
Lasagna Pinwheels
Categories : Cheese Main Dishes
Pastanoodle Turkey
-------- ------------ --------------------------------
1 cup shredded part skim milk mozzarella cheese
1/4 cu Parmesan cheese
8 lasagna noodles -- cooked and drained
2 cups low-sodium pasta sauce
Preheat oven to 375 F. Coat rectangular 2-quart baking dish with no-stick cooking�
spray. Brown turkey in non-stick skillet. While turkey is cooking combine
ricotta, mozzarella, Parmesan , egs and parsley in medium mixing bow; stir to
blend. Spread a scant 1/4 cup cheese mixture on each lasagna noodle. Roll up
starting with a short end. Place seam side down in baking dish. Add pasta sauce
to turkey in skillet and heat. Pour sauce over rolls in baking dish. Cover with
foil. Bake 30 to 35 minutes or until heated through. Let stand 5 minutes before
serving.
Makes 8 servings.
- - - - - - - - - - - - - - - - - -
Lasagna Pinwheels2

Pastanoodle Turkey
-------- ------------ --------------------------------
serving.
Makes 8 servings.
- - - - - - - - - - - - - - - - - -
Lasagna Pinwheels3
Pastanoodle Turkey
-------- ------------ --------------------------------

serving.
Makes 8 servings.
- - - - - - - - - - - - - - - - - -
Layered Vegetable Salad
Categories : Salads
-------- ------------ --------------------------------
4 cups torn iceberg lettuce
--or leaf lettuce or spinach
3/4 cups loose-pack frozen peas
3/4 cups thinly bias-sliced carrots
2 tablespoons sliced green onion
1/4 cup fat-free mayonnaise or salad dressing
1/4 cup plain fat-free yogurt
1 tablespoon cooked bacon pieces
1/2 teaspoon dried dillweed
1 tablespoon skim milk -- (up to 2)
1/2 cup shredded reduced-fat cheddar cheese
--swiss or american cheese
--2 ounces--
Place lettuce or spinach in the bottom of a 2-quart bowl about 8 inches in
diameter. Top with layers of frozen peas, mushrooms, carrots, and green onion.
For dressing, stir together mayonnaise or salad dressing, yogurt, bacon pieces,
and Dillweed in a small mixing bowl. Add enough milk to make the dressing of
spreading consistency.
Spread dressing over the top of the salad. Sprinkle with cheddar, Swiss, or
American cheese. Cover tightly with plastic wrap: Chill for 2 to 24 hours. Toss
salad before serving.
Makes 4 servings.

Value: 105% vitamin. A, 16% vitamin. C, 25% calcium.
Food exchanges: 1 vegetable, 1/2 bread, 1 meat.
- - - - - - - - - - - - - - - - - -
Leeks au Gratin
Categories : Vegetables Brunches & Entertaining
Side Dishes Casseroles
-------- ------------ --------------------------------
4 medium leeks with tops (about 2
pounds) -- cut into 1/2-inch
pieces
Crumb Topping
1 tablespoon plus
1 teaspoon all-purpose flour
1/4 teaspoon salt
1 Dash pepper
2/3 cup skim milk
1/2 cup shredded Gruyere cheese
-- (2 ounces)
CRUMB TOPPING
2 tablespoons dry bread crumbs
1 teaspoon margarine -- melted
Heat 1 inch water to boiling. Add leeks. Cover and cook over medium heat
about 5 minutes or until crisp-tender; drain.
Heat oven to 325 degrees. Prepare Crumb Topping. Spray shallow 1-quart
casserole with nonstick cooking spray. Heat margarine in 2-quart saucepan
over low heat. Stir in flour, salt and pepper. Cook over low heat,
stirring constantly, until margarine is absorbed; remove from heat.
Gradually stir in milk. Heat to boiling, stirring constantly. Boil and
stir 1 minute. Stir in cheese until melted. Stir in leeks. Pour into
casserole. Sprinkle with Crumb Topping. Bake uncovered about 25 minutes or
until heated through. 4 SERVINGS (ABOUT 1/2 CUP EACH)
CRUMB TOPPING

- - - - - - - - - - - - - - - - - -
Leeks au Gratin2
Casseroles
-------- ------------ --------------------------------
4 medium leeks with tops (about 2
pounds) -- cut into 1/2-inch
pieces
Crumb Topping
1 tablespoon plus
1 teaspoon all-purpose flour
1/4 teaspoon salt
1 Dash pepper
2/3 cup skim milk
1/2 cup shredded Gruyere cheese
-- (2 ounces)
CRUMB TOPPING
2 tablespoons dry bread crumbs
1 teaspoon margarine -- melted
Heat 1 inch water to boiling. Add leeks. Cover and cook over medium heat
about 5 minutes or until crisp-tender; drain.
Heat oven to 325 degrees. Prepare Crumb Topping. Spray shallow 1-quart
casserole with nonstick cooking spray. Heat margarine in 2-quart saucepan
over low heat. Stir in flour, salt and pepper. Cook over low heat,
stirring constantly, until margarine is absorbed; remove from heat.
Gradually stir in milk. Heat to boiling, stirring constantly. Boil and
stir 1 minute. Stir in cheese until melted. Stir in leeks. Pour into
casserole. Sprinkle with Crumb Topping. Bake uncovered about 25 minutes or
until heated through. 4 SERVINGS (ABOUT 1/2 CUP EACH)
CRUMB TOPPING
- - - - - - - - - - - - - - - - - -
Lemon Barbecued Chicken And Pasta

Pastanoodle
-------- ------------ --------------------------------
1/2 pound linguine or spaghetti
1 pound skinless -- boneless chicken
-- breast halves
1 8 ounce who fresh mushrooms
3 small zucchini
2 medium onions
--cut in quartes
1/2 cup bottled lemon iuice -- divided
1. Prepare grill according to manufacturer's instructions. Grill chicken and
vegetables about 15 minutes, until tender, turning and brushing chicken frequently
with 1/4 cup lemon juice.
2. In large saucepan, cook linguine according to package directions.
3. Meanwhile, cut cooked chicken and vegetables into bite-size pieces.
4. In small bowl, combine remaining 1/4 cup lemon juice and barbecue sauce. In
large bowl, combine linguine, chicken, vegetables and barbecue sauce mixture.
Serve hot or cold.
- - - - - - - - - - - - - - - - - -
Lemon Barbecued Chicken And Pasta2
Pastanoodle
-------- ------------ --------------------------------
1/2 pound linguine or spaghetti
-- breast halves
1 8 ounce who fresh mushrooms
3 small zucchini

2 medium onions
--cut in quartes
1/2 cup bottled lemon iuice -- divided
1. Prepare grill according to manufacturer's instructions. Grill chicken and
vegetables about 15 minutes, until tender, turning and brushing chicken frequently
with 1/4 cup lemon juice.
2. In large saucepan, cook linguine according to package directions.
3. Meanwhile, cut cooked chicken and vegetables into bite-size pieces.
4. In small bowl, combine remaining 1/4 cup lemon juice and barbecue sauce. In
large bowl, combine linguine, chicken, vegetables and barbecue sauce mixture.
Serve hot or cold.
- - - - - - - - - - - - - - - - - -
Lemon Bars
-------- ------------ --------------------------------
1/2 reduced-fat margarine
1 cup old-fashioned oats
--or quick-cooking oats
1 egg
1/4 cup lemon juice
1 tablespoon grated lemon peel
1. preheat oven to 350 F. In medium bowl, blend flour and sugars; cut in margarine�
until mixture resembles coarse crumbs. Stir in oats. Reserve 1 cup crumb mixture,
pressing remaining crumbs onto bottom of 9-inch-square baking pan sprayed with
nonstick cooking spray. Bake 20 minutes.
2. In small bowl, with electric mixer on medium speed, beat cream cheese, egg,

lemon juice and peel until well blended. Pour over baked crust; sprinkle with
reserved crumb mixture.
3. Bake 25 minutes longer. Cool. Cut into bars.
minutes.
- - - - - - - - - - - - - - - - - -
Lemon Chiffon Pie
Categories : Pies
-------- ------------ --------------------------------
***CRUST***
30 gingersnaps
--7 1/2 ounces
2 tablespoons raisins
***FILLING***
6 tablespoons water
yellow food coloring -- optional
1 1/2 teaspoons unflavored gelatin
2 large eggs
1/4 cup granulated sugar -- plus 2/3 cup
1 tablespoon freshly grated lemon zest
3 large egg whites
1/4 cup whipping cream
candied lemon zest
TO MAKE CRUST:
1. Preheat oven to 350 F. Lightly oil a 9-inch pie pan or coat it with nonstick�
spray.
2. In a food processor, pulse gingersnaps and raisins until finely chopped. Add
oil and process until well combined. Press evenly over bottom and sides of
prepared pan.
3. Bake crust for 10 minutes, or until set. Transfer to a wire rack to cool

completely.
TO MAKE FILLING:
1. In a small bowl, place 3 tablespoons water and about 3 drops food coloring, if
using. Sprinkle gelatin over water. Set aside.
2. In a wide pan, bring about 1 inch of water to a simmer. Adjust heat so water is
at a bare simmer. In a large heatproof mixing bowl that can sit on the pan,
combine whole eggs, 1/4 cup sugar, lemon juice and lemon zest. Set the bowl over
the pan and whisk constantly until mixture thickens and an instant-read
thermometer registers 160 F. Whisk in reserved gelatin mixture. Remove from heat�
and let cool for 20 minutes, whisking occasionally.
3. In another heatproof bowl that can sit on the pan, combine egg whites, cream of
tartar, the remaining 2/3 cup sugar and the remaining 3 tablespoons water. Set the
bowl over the pan; beat with an electric mixer at low speed until an instant-read
thermometer registers 140 F, 3 to 5 minutes.�
4. Increase mixer speed to high and beat for a full 3 1/2 minutes. Remove from
heat and beat until almost cool, about 2 minutes more.
5. In a chilled bowl, whip cream until soft peaks form.
6. Whisk about one-fourth of the meringue into the lemon mixture. Gently whisk in
remaining meringue. With a rubber spatula, fold in cream. Spoon into prepared pie
shell and chill, loosely covered, until set, about 3 hours. (The pie will keep,
covrerd, in the refrigerator for up to 2 days.)
7. Just before serving, decorate pie with Candled Lemon Zest.
MAKES 8 SERVINGS.
- - - - - - - - - - - - - - - - - -
Lemon Curd
Categories : Desserts Condiments
-------- ------------ --------------------------------
1 large egg
2 large egg whites

2 tablespoons butter
1. In a heavy medium nonreactive saucepan, whisk egg, egg whites, sugar and lemon
juice. Add butter and cook over low heat, whisking constantly, until slightly
thickened, 7 to 10 minutes. Do not let sauce come to a simmer.
2. Pour sauce through a fine-mesh sieve into a bowl. Stir in lemon zest. Cover
surface with plastic wrap and refrigerate until chilled, about 2 hours. (The lemon
curd will keep, covered, in the refrigerator for up to 2 days.)
Makes 1 1/3 cups.
- - - - - - - - - - - - - - - - - -
Lemon Curd2
Categories : Desserts Condiments
-------- ------------ --------------------------------
1 large egg
2 large egg whites
1. In a heavy medium nonreactive saucepan, whisk egg, egg whites, sugar and lemon
juice. Add butter and cook over low heat, whisking constantly, until slightly
thickened, 7 to 10 minutes. Do not let sauce come to a simmer.
2. Pour sauce through a fine-mesh sieve into a bowl. Stir in lemon zest. Cover
surface with plastic wrap and refrigerate until chilled, about 2 hours. (The lemon
curd will keep, covered, in the refrigerator for up to 2 days.)
Makes 1 1/3 cups.

- - - - - - - - - - - - - - - - - -
Lemon Meringue Cake w/Straw.
-------- ------------ --------------------------------
2 cups sliced strawberries
1/4 cup sugar
1 cup sugar
1/2 cup skim milk
1 1/2 teaspoons grated lemon peel
1 teaspoon vanilla
1/4 teaspoon salt
2 egg whites or
2 egg whites
1/2 cup sugar
Mix strawberries and 1/4 cup sugar. Cover and refrigerate until serving
time.
nonstick cooking spray. Beat flour, 1 cup sugar, the margarine, milk,
baking powder, lemon peel, vanilla, salt and 2 egg whites in large bowl on
low speed 30 seconds, scraping bowl occasionally. Pour into pan. Bake 25
to 30 minutes or until wooden pick inserted in center comes out clean.
Increase oven temperature to 400 degrees. Beat 2 egg whites in medium bowl
until foamy. Beat in 1/2 cup sugar, 1 tablespoon at a time. Continue
beating until stiff and glossy. Spread over cake. Bake 8 to 10 minutes or
until meringue is light brown; cool completely. Top each serving with
strawberries. 9 SERVINGS.
- - - - - - - - - - - - - - - - - -
NOTES : average

Lemon Olive Spread
Categories : Condiments Appetizers
-------- ------------ --------------------------------
1/2 cup fresh italian bread crumbs
--or french bread crumbs
1 cup chopped pitted ripe olives
--about 18 to 20 extra-large olives
1 teaspoon coarse grain mustard
Process bread crumbs in food processor as fine as possible. Add olives, lemon
peel, lemon juice, mustard, and garlic; process to a paste like consistency.
Use the mixture as an appetizer spread on French bread slices with a wedge of
tomato as shown, as a flavoring with fish or chicken, or tossed with hot cooked
pasta. Makes about 12 (1-tablespoon) servings.
Food exchanges: 1/2 fat.
- - - - - - - - - - - - - - - - - -
Lemon Olive Spread2
Categories : Condiments Appetizers
-------- ------------ --------------------------------
1/2 cup fresh italian bread crumbs
--or french bread crumbs
1 cup chopped pitted ripe olives
--about 18 to 20 extra-large olives
1 teaspoon coarse grain mustard
Process bread crumbs in food processor as fine as possible. Add olives, lemon

peel, lemon juice, mustard, and garlic; process to a paste like consistency.
Use the mixture as an appetizer spread on French bread slices with a wedge of
tomato as shown, as a flavoring with fish or chicken, or tossed with hot cooked
pasta. Makes about 12 (1-tablespoon) servings.
Food exchanges: 1/2 fat.
- - - - - - - - - - - - - - - - - -
Lemon Souffle
-------- ------------ --------------------------------
1/2 cup granulated sugar -- plus
2 tablespoons granulated sugar -- divided , (up to 3)
2 tablespoons cornstarch -- divided
1 cup skim milk -- divided
1 tablespoon grated lemon zest
1/3 cup fresh lemon juice -- or less
--to taste
1 egg yolk -- optional
5 egg whites
1. Spray a 5-cup souffl dish or six 3-inch ramekins with nonstick cooking spray.�
Sprinkle inside with 2 to 3 tablespoons sugar; shake out excess.
3. In a heavy saucepan, stir 1 tablespoon cornstarch and 1/4 cup milk into a
smooth paste. Whisk in the remaining 3/4 cup milk, the lemon zest and 1/3 cup
sugar. Bring to a boil, whisking steadily until mixture thickens.
4. In heavy saucepan, combine lemon juice with the remaining 1 tablespoon
cornstarch; whisk to a smooth paste. Bring mixture to a boil; it should thicken.
Whisk in lemon mixture and simmer until thick, about 1 minute. Remove the pan from
heat and whisk in the egg yolk.
5. Beat egg whites and cream of tartar to soft peaks. Gradually add the remaining
2 tablespoons sugar, continue beating until whites are firm and glossy but not

dry. Whisk 1/4 of the whites into the hot lemon mixture to lighten it. Fold this
mixture into the remaining whites, working as gently as possible.
6. Spoon the mixture into the souffl dish or ramekins; smooth the top with a wet�
spatula. The souffl can be made up to 2 hours ahead of time and kept at room�
temperature until ready to bake.
7. Bake souffl until dramatically puffed and mostly set, about 8 to 12 minutes�
for small souffl s, 15 to 20 minutes for large. Co not open the oven door during�
the first 7 minutes of baking.
Makes 6 servings. Preparation time: About 35 minutes. Baking time: About 8 to 20
minutes.
Per serving: About 129 cal, 4 g pro, 27 g car, 0 g fat, 1 % cal from fat, 1 mg
Reprinted with permission from Steven Raichlen's "High-Flavor Low-Fat Vegetarian
Cooking" (Viking, 1995).
- - - - - - - - - - - - - - - - - -
Lemon-Basil Grilled Chicken
Main Dishes
-------- ------------ --------------------------------
1/4 cup lemon juice
2. In small bowl, combine lemon juice, oil, basil, Parmesan, garlic and pepper;
mix well. Reserve 1/4 cup.
3. In shallow dish or plastic bag, pour remaining marinade over chicken. Cover;
marinate in refrigerator 30 minutes to 1 hour.
4. Remove chicken from marinade. Over medium-hot coals, grill or broil until
tender, basting frequently with reserved marinade.

- - - - - - - - - - - - - - - - - -
Lemon-Chili Chicken With Penne
Main Dishes
-------- ------------ --------------------------------
1/2 pound penne
-- breast halves
--cut in strips
--or vegetable oil
1/3 cup bottled lemon juice
2 medium tomatoes -- seeded and chopped
1/4 cup water
cilantro -- optional
1. In large pot, cook pasta according to package directions.
2. Meanwhile, in large skillet, brown chicken in oil with onion and garlic. Add
lemon juice, tomatoes, water and red pepper flakes; cook 2 to 3 minutes. Add
penne; heat through. Garnish with cilantro. Serve hot or cold.
- - - - - - - - - - - - - - - - - -

Lemon-Chili Chicken With Penne2
Main Dishes
-------- ------------ --------------------------------
1/2 pound penne
-- breast halves
--cut in strips
--or vegetable oil
1/4 cup water
- - - - - - - - - - - - - - - - - -
Lemon-Chili Chicken With Penne3
Main Dishes
-------- ------------ --------------------------------
1/2 pound penne
-- breast halves

--cut in strips
--or vegetable oil
1/4 cup water
- - - - - - - - - - - - - - - - - -
Lemon-Cream Couscous Dessert
-------- ------------ --------------------------------
3/4 cups skim milk
1 dash salt
1/3 cup couscous
1/2 cup lemon low-fat yogurt
1/2 cup reduced calorie dairy sour cream
1 tablespoon honey
3 cups desired fruit
--such as sliced strawberries
--blueberries
--raspberries
--orange sections
--and/or sliced kiwi fruits
--peaches or nectarines
--fresh or thawed frozen
chopped crystallized ginger -- optional
Bring milk and salt to boiling in a medium saucepan; stir in couscous. Cover and
simmer 1 minute. Remove from heat and let stand for 5 minutes. Stir with a fork

till fluffy. Cool.
Combine yogurt, sour cream, honey, and lemon peel; stir into couscous. Combine
desired fruits.
To serve, divide half of fruit mixture among six parfait glasses. Spoon couscous
mixture over fruit; top with remaining fruit. Garnish with chopped crystallized
ginger, if desired.
Makes 6 servings.
Value: 74% vitamin C.
Food exchanges: 1/2 milk, 1/2 fruit, 1/2 bread, 1/2 fat.
- - - - - - - - - - - - - - - - - -
Lemon-Ginger Trifle w/Apricots
-------- ------------ --------------------------------
3/4 cup sugar
1/4 teaspoon salt
1 1/4 cups water
1 teaspoon grated lemon peel
1/4 cup lemon juice
2 teaspoons margarine
1 1/2 teaspoons grated gingerroot or
1/2 package whipped -- (2.8-ounce size)
topping mix (1 envelope)
8 cups -- �
1 1 inch cubes angel food cake
6 large apricots -- thinly sliced*
*Substitute
1 can apricots in juice -- (16 ounces)
well-drained and sliced.
A 7-inch angel food cake loaf yields about 6 cups of cake cubes; a
7-1/2-inch ring yields about 11 cups.
Mix sugar, cornstarch and salt in 2-quart saucepan. Gradually stir in
water. Cook over medium heat, stirring constantly, until mixture thickens

and boils. Boil and stir 1 minute; remove from heat. Stir in lemon peel,
lemon juice, margarine and gingerroot. Press plastic wrap or waxed paper
onto surface. Refrigerate about 4 hours or until chilled.
Prepare whipped topping mix as directed on package--except use skim milk.
Reserve 3/4 cup whipped topping. Fold lemon mixture into remaining whipped
topping.
Place 1/3 of the cake cubes in large clear glass bowl. Spread 1/3 of the
lemon mixture over cake cubes. Top with 1/3 of the apricots. Repeat twice.
Spread reserved whipped topping over top. Garnish with lemon curls if
desired. Cover and refrigerate up to 8 hours. 8 SERVINGS (ABOUT 1 CUP
EACH).
MICROWAVE DIRECTIONS: Decrease water to 1 cup. Mix sugar, cornstarch and
salt in 4-cup microwavable uncovered on high 3 to 4 minutes, stirring
every minute, until boiling. Continue as directed.
- - - - - - - - - - - - - - - - - -
NOTES : average
Lemony Cocktail Sauce
-------- ------------ --------------------------------
1/2 lemon -- cut into fourths
and seeded
3/4 cup chili sauce
1 teaspoon prepared horseradish
Place lemon in blender or food processor. Cover and blend or process until
finely ground. Mix lemon and remaining ingredients in glass or plastic
bowl. Cover tightly and refrigerate about 1 hour until chilled. ABOUT 1
CUP SAUCE.
- - - - - - - - - - - - - - - - - -
NOTES : easy

Lemony Oriental Marinade
Categories : Marinades
-------- ------------ --------------------------------
1/4 cup fresh lemon iuice
1 1/2 tablespoon reduced sodium soy sauce
1 1/2 tablespoon vegetable oil
3/4 teaspoons grated fresh ginger
1/4 teaspoon crushed dried red pepper pods
Combine all ingredients, stirring until well blended. Yields 1/2 cup.
(The Natonal Cattlemen's Beef Association)
- - - - - - - - - - - - - - - - - -
Lentil & Escarole Soup
-------- ------------ --------------------------------
1 onion -- chopped
1 rib celery -- chopped
1 carrot -- chopped
2 large tomatoes -- peeled
1/2 pound lentils -- picked over
--and rinsed
--1 1/4 cups
1 large head escarole
--1 pound
--1 ounce
1. In a large pot, heat oil over medium heat. Add onions, celery and carrots.

Cook, stirring frequently, until the vegetables are soft, 8 to 10 minutes. Stir in
garlic and cook for 1 minute. Add tomatoes, reduce the heat to low and cook,
stirring often, for 5 minutes longer.
2. Add lentils and 6 cups cold water to the pot. Bring to a simmer and cook,
partially covered, until the lentils are tender, about 45 minutes. Season with
salt and pepper.
3. Meanwhile, wash escarole leaves, stack and cut crosswise into 1/2-inch-wide
strips. When the lentils are tender, stir in the escarole. Return the soup to a
simmer; cook until the escarole is tender, about 10 minutes. Ladle into bowls,
sprinkle with cheese and serve.
315 calories per serving: 21 grams protein, 8 grams fat (3 grams saturated fat),
42 grams carbohydrate: 375 mg sodium; 10 mg cholesterol; 9 grams fiber.
- - - - - - - - - - - - - - - - - -
Lentil Stew
-------- ------------ --------------------------------
1 cup chopped onions (about 2 medium)
3 cups water
2 cups coarsely chopped potatoes
-- (about 2 medium)
1 cup dried lentils -- sorted and
rinsed
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon ground mace
1 small fresh mushrooms -- (8 ounces) cut
1 in half
undrained
Heat oil in Dutch oven over medium-high heat. Saute onions and garlic in
oil. Stir in remaining ingredients; break up tomatoes. Heat to boiling;
reduce heat. Cover and simmer about 40 minutes, stirring occasionally,

until potatoes are tender. 6 SERVINGS (ABOUT 1-1/3 CUP EACH).
- - - - - - - - - - - - - - - - - -
Lentil Tapenade
-------- ------------ --------------------------------
1 cup dried brown lentils -- rinsed
3 tablespoons black olive paste
- or oil-cured black olives -- finely
chopped
2 tablespoons capers -- rinsed
4 anchovy fillets -- rinsed
--or 1/2 teaspoon anchovy paste
1 tablespoon chopped fresh rosemary
1. In a large saucepan, combine lentils and garlic and cover with water. Bring to
a boil, reduce heat to low and simmer, covered, until very tender, 30 to 35
minutes.
2. Drain lentils and garlic and transfer to a food processor. Add olive paste (or
olives), capers, anchovies (or anchovy paste), lemon juice and oil; puree until
smooth. Season with salt and pepper. Scrape into a bowl and stir in rosemary. (The
tapenade will keep, covered, in the refrigerator for up to 4 days or in the
freezer for up to 6 months.)
MAKES ABOUT 2 CUPS.
- - - - - - - - - - - - - - - - - -

Light And Luscious Strawberry Cheesecake
-------- ------------ --------------------------------
3 tablespoons melted margarine
--or butter
4 eggs -- separated
2 tablespoons grated lemon peel
2 teaspoons vanilla exact
1 cup nonfat sour cream
6 cups strawberries
--stemmed and divided
4 teaspoons lemon juice
1/4 cup red currant jelly -- melted
2. In medium bowl, combine crumbs and margarine. Press onto bottom and 2 inches up
sides of a 9-inch springform pan lightly coated with cooking spray; set aside.
3. In mixer bowl, beat ricotta cheese until smooth. Add 3/4 cup sugar, flour, egg
yolks, lemon peel and vanilla; mix well. Stir in sour cream; blend thoroughly. In
another bowl, beat egg whites until stiff but not dry; fold into cheese mixture.
Pour into prepared crust; smooth top.
4. Bake in center of oven 1 hour. Turn off oven; cool 1 hour with door ajar.
Remove from oven; chill thoroughly, about 2 hours.
5. In blender or food processor, puree 4 cups strawberries with the remaining cup
sugar and lemon juice; strain sauce to remove seeds. Cover and chill.
6. Halve remaining strawberries; arrange on top of cake. Brush strawberries with
jelly. Cut cake into wedges; serve with sauce.
Makes 14 servings. Preparation time: 30 minutes. Baking time: 1 hour. Cooling
time: 1 hour. Chilling time: 2 hours.
- - - - - - - - - - - - - - - - - -

Lima Bean Spread With Cumin & Herbs
-------- ------------ --------------------------------
10 ounces frozen lima beans
1 tablespoon chopped fresh mint
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh dill
1. Bring a large saucepan of water to a boil. Add lima beans, garlic, 1 teaspoon
salt and crushed red pepper; cook until beans are tender, about 10 minutes. Remove
from heat and let beans cool in the liquid.
2. Drain beans and garlic and transfer to a food processor. Add oil, lemon juice
and cumin; puree until smooth. Adjust seasoning with salt and pepper. Scrape into
a bowl and stir in mint, cilantro and dill. (The spread will keep, covered, in the
refrigerator for up to 4 days or in the freezer for up to 6 months.)
25 calories per tablespoon: 1 gram protein; 1 gram fat (0.2 gram saturated fat); 3
grams carbohydrate; 95 mg sodium; 0 mg cholesterol: 1 gram fiber.
- - - - - - - - - - - - - - - - - -
Lime And Tangerine Chicken Breasts
-------- ------------ --------------------------------
1 lime
2 tangerines
pepper

1 teaspoon snipped fresh rosemary
--or basil
--or 1/4 teaspoon dried rosemary
--or basil -- crushed
1 tablespoon water
3 cups hot cooked rice or couscous
Finely shred 1/2 teaspoon lime peel and 1 teaspoon tangerine peel; set aside.
Halve lime and squeeze 1 tablespoon juice; set aside. Peel and section tangerines
over a bowl to catch any juice; set aside.
Spray a large skillet with nonstick coating. Season chicken breasts lightly with
pepper. Cook chicken in skillet over medium heat for 5 minutes or till browned,
turning once. Add broth, rosemary or basil, green onion, reserved lime and
tangerine peels, and the 1 tablespoon lime juice. Bring to boiling; reduce heat.
Cover and simmer about 8 minutes or till chicken is tender. Remove chicken from
skillet and keep warm.
Combine cornstarch and water. Add to juices in skillet. Cook and stir till
thickened and bubbly. Cook and stir 2 minutes more. Add tangerine sections and any
juice; heat through. Pour sauce over chicken. Serve with hot cooked rice or
couscous.
Makes 6 servings.
Food exchanges: 1 1/2 bread, 3 meat.
- - - - - - - - - - - - - - - - - -
Linguine In Tomato-Mussel Sauce
Categories : Seafood Pastanoodle
Main Dishes
-------- ------------ --------------------------------
4 sprigs fresh parsley -- plus
1/2 cup coarsely chopped leaves
4 sprigs fresh basil -- plus

4 pounds large mussels -- debearded
--well washed
1/2 teaspoon crushed red pepper -- or to taste
3 large vine-ripened tomatoes -- peeled, up to 4
--3 cups
1/2 teaspoon salt
1 pound dried linguine or fettuccine
1. In a large pot, combine wine and parsley and basil sprigs. Bring to a boil over
high heat.
checking mussels; as they open, transfer them to a large bowl. Total steaming time
will be about 5 minutes. Discard any unopened mussels.
3. Strain mussel broth through a fine sieve lined with cheesecloth; measure our 1
1/2 cups and set aside. (Freeze any remaining broth for another use.) When cool
enough to handle, pick mussels from their shells. Refrigerate, discarding shells.
4. Bring a large pot of salted water to a boil for cooking pasta.
5. Meanwhile, in a large skillet, combine oil, garlic and crushed red pepper. Heat
over medium-low heat, stirring occasionally, until garlic is fragrant, about 1
minute. Add tomatoes, 1/2 teaspoon salt, 1/2 teaspoon pepper and reserved broth.
Increase heat to medium. Cook, stirring occasionally, until tomatoes form a thick
sauce, 20 to 25 minutes.
6. Shortly before sauce has finished cooking, add reserved mussels and cook just
until heated through. Cook pasta until al dente, about 8 minutes. Drain pasta and
place in a large bowl. Add sauce, remaining 1/2 cup each of parsley and basil, and
toss. Adjust seasoning with salt and pepper. Serve immediately.
- - - - - - - - - - - - - - - - - -
Linguine In Tomato-Mussel Sauce2

Main Dishes
-------- ------------ --------------------------------
--well washed
--3 cups
1/2 teaspoon salt
high heat.

- - - - - - - - - - - - - - - - - -
Linguine In Tomato-Mussel Sauce3
Main Dishes
-------- ------------ --------------------------------
--well washed
--3 cups
1/2 teaspoon salt
high heat.

- - - - - - - - - - - - - - - - - -
Linguine With Creamy Lemon Sauce
-------- ------------ --------------------------------
1/2 pound dried linguine
salt -- to taste
1/2 cup half-and-half
1/4 cup vodka
2 teaspoons freshly grated lemon zest
1 pinches freshly grated nutmeg
1. Cook linguine in boiling salted water until al dente, 8 to 10 minutes.
2. Meanwhile, in a large skillet, warm half-and-half, vodka, lemon zest and nutmeg
over very low heat. Season with salt and pepper.
3. Reserve 2 tablespoons pasta-cooking water. Drain linguine and add to sauce. Add
lemon juice and reserved pasta-cooking water. Toss over high heat until hot.
Adjust seasoning with salt and pepper. Divide between 2 warmed plates and sprinkle
with Parmesan and parsley. Serve immediately.
MAKES ABOUT 3 1/2 CUPS, FOR 2 SERVINGS.
- - - - - - - - - - - - - - - - - -

Linguine With Creamy Lemon Sauce2
-------- ------------ --------------------------------
1/2 pound dried linguine
salt -- to taste
1/2 cup half-and-half
1/4 cup vodka
2 teaspoons freshly grated lemon zest
1 pinches freshly grated nutmeg
1. Cook linguine in boiling salted water until al dente, 8 to 10 minutes.
2. Meanwhile, in a large skillet, warm half-and-half, vodka, lemon zest and nutmeg
over very low heat. Season with salt and pepper.
3. Reserve 2 tablespoons pasta-cooking water. Drain linguine and add to sauce. Add
lemon juice and reserved pasta-cooking water. Toss over high heat until hot.
Adjust seasoning with salt and pepper. Divide between 2 warmed plates and sprinkle
with Parmesan and parsley. Serve immediately.
MAKES ABOUT 3 1/2 CUPS, FOR 2 SERVINGS.
- - - - - - - - - - - - - - - - - -
Linguine With Spinach And Tomatoes
Categories : Pastanoodle Side Dishes
-------- ------------ --------------------------------
3 cups fresh spinach

6 ounces linguine
14 1/2 ounces no-salt-added whole tomatoes
1/2 teaspoon italian seasoning
1 cup reduced-fat shredded mozzarella cheese
1. Prepare pasta according to package directions; do not drain.
2. Cut spinach into 1/4-inch strips; add to already cooked pasta and water. Cook
until spinach is wilted, about 30 seconds; drain and reserve.
3. In same pan, combine tomatoes and tomato paste; bring to boil. Add pasta and
Italian seasoning; toss until combined. Divide among serving plates; immediately
top with cheese.
minutes.
- - - - - - - - - - - - - - - - - -
Linguine With Spinach And Tomatoes2
-------- ------------ --------------------------------
6 ounces linguine
top with cheese.
minutes.

- - - - - - - - - - - - - - - - - -
Linguine With Spinach And Tomatoes3
-------- ------------ --------------------------------
6 ounces linguine
top with cheese.
minutes.
- - - - - - - - - - - - - - - - - -
Lively London Broil

Categories : Beef Main Dishes
-------- ------------ --------------------------------
1 1/2 pound flank steak
2/3 cups dry red wine
1 teaspoon crumbled dried thyme
--or basil
grilled vegetables
1. With sharp knife, score steak on both sides. In shallow platter or plastic bag,
combine onion, Worcestershire sauce, wine, oil and thyme. Lay steak flat in
marinade and turn to coat both sides thoroughly Let stand for 30 minutes, turning
occasionally.
2. Prepare and heat grill, until coals turn gray or follow directions for gas or
electric grill. Grill about 5 minutes for first side, 4 minutes for second side,
basting with marinade. To serve, cut crosswise in thin slanted slices. Heat
remaining marinade and spoon over slices. Serve with grilled vegetables.
Grilled Vegetables
2 small eggplants or zucchini
1. Wash, trim ends and cut eggplant into lengthwise slices. Dip into the marinade
for Lively London Broil.
2. Prepare and heat grill, until coals turn gray or follow directions for gas or
electric grill. Grill 4 to 5 minutes on each side, basting often. Also good with
any marinade for meat or poultry.
- - - - - - - - - - - - - - - - - -
Louisiana Chicken

-------- ------------ --------------------------------
1 large onion -- coarsely chopped
1 pound low-fat smoked sausage
--casings removed if necessary
2 1/2 pounds chicken parts
--preferably drumsticks -- skinned
1 large green bell pepper -- seeded and diced
2 stalks celery
3/4 teaspoons dried thyme leaves
2 large bay leaves
salt -- to taste
hot pepper sauce -- to taste
1. In cooker, heat oil. Saut onion and garlic until onion becomes soft, about 2�
minutes. Stir in sausage, chicken, green pepper, celery, tomatoes, thyme leaves
and bay leave. Scrape up any browned bits from bottom of the cooker and
incorporate into mixture.
2. Lock lid in place and, over high heat, bring to high pressure. Adjust heat to
maintain high pressure; cook 9 minutes. Reduce pressure with a quick-release
3. Remove bay leaves; add salt, pepper and hot pepper sauce. Serve over hot rice.
minutes.
- - - - - - - - - - - - - - - - - -
Low-Calorie Trifle-In-A-Glass
-------- ------------ --------------------------------
1 cup fresh raspberries

1 cup fresh blackberries
1 24 ounce wh frozen raspberries
1/2 cup granulated sugar -- or to taste
1/2 angel food cake
2 tablespoons cream sherry or fruit liqueur -- plus 2 teaspoons
8 ounces light nondairy topping
6 gingersnaps -- crushed
1. Gently wash and drain fresh berries. Set aside.
2. In food processor or blender, process thawed raspberries until smooth, about 10
seconds. Strain, if desired, using fine sieve to remove seeds. Stir in sugar. Set
aside.
3. Cover bottom of each dessert glass with about 1 1/2 tablespoons raspberry
puree. Add angel food cake cubes and fill glasses to half full. Sprinkle with
cream sherry. Drizzle an additional 3 to 4 tablespoons raspberry puree over cake
in each glass. Fill the glasses with fresh berries. Top with whipped topping and
sprinkle with gingersnaps.
Makes 8 servings. Preparation time: 20 minutes.
- - - - - - - - - - - - - - - - - -
Low-Fat Chicken Divan
-------- ------------ --------------------------------
10 3/4 ounces low-fat cream of chicken soup
--1 can
1 1/2 cup low-fat yogurt
--or non-fat yogurt
2 teaspoons lemon juice
3 whole boneless chicken breasts -- cooked
1 large head broccoli -- lightly steamed
--drained
--or 2 10-ounce boxed frozen broccoli
--cooked and drained
1/2 cup grated sharp cheddar cheese

1/2 cup bread crumbs
2. In large bowl, blend soup, yogurt, mayonnaise, lemon juice and curry powder.
3. In 10- by 16-inch casserole, arrange a single layer each of chicken and
broccoli; top with sauce mixture. Sprinkle with cheddar cheese and bread crumbs.
4. Bake until the top is bubbly, about 30 to 45 minutes.
Makes 6 servings.
- - - - - - - - - - - - - - - - - -
Low-Fat Devil's Food Fudge Cake
-------- ------------ --------------------------------
1 cup water
1/2 cup prune puree
3 large egg whites
1 1/2 teaspoon vanilla
1 1/2 cup all-purpose flour -- plus 2 tablespoons
--magazine typo was 1/ cup flour
1 cup granulated sugar -- plus 2 tablespoons
3/4 cups unsweetened cocoa powder
1/4 teaspoon salt
1. Preheat oven to 350 F. Coat 9-inch square baking pan with cooking spray; set�
aside.
2. In mixer bowl, combine water, prune puree, egg whites and vanilla; beat to
blend thoroughly.
3. Add flour, sugar, cocoa powder, baking powder, baking soda and salt.
4. Spread batter in prepared pan; bake in center of oven about 30 minutes, or
until wooden pick inserted into center comes out clean. Cool on rack.

Per serving: About 345 cal, 5 g por, 84 g car, 2 g fat, 5% cal from fat, 1 mg
- - - - - - - - - - - - - - - - - -
Low-Fat Honey Crepes
-------- ------------ --------------------------------
2 cups skim milk
1 cup flour
2 egg whites
1 egg
1 tablespoon honey
1/8 teaspoon salt
1. In food processor or blender, process all ingredients until smooth.
2. Heat an 8-inch nonstick skillet over medium-high heat. Rub lightly with oiled
paper towel or spray with cooking spray.
3. Spoon 3 to 4 tablespoons crepe batter into pan, tilting and rotating pan to
cover evenly with batter. Cook until edges begin to brown. Flip crepe and cook
until second side is lightly browned. Remove crepe to plate to cool.
4. Repeat process with remaining batter.
Note: Crepes may be refrigerated for 3 days or Frozen for up to 1 month in
airtight container.
- - - - - - - - - - - - - - - - - -
Low-Fat Lasagna

Main Dishes Casseroles
-------- ------------ --------------------------------
--tomato sauce--
--or turkey sausage -- optional
2 garlic cloves -- chopped , (up to 3)
--or more to taste
1 large bunc basil
--cut into small strips
1 28 ounce wh canned tomatoes
--1 1/2 pounds fresh tomatoes
--cheese filling--
l5 ounces nonfat ricotta cheese
1 egg
--or 1/4 cup liquid egg substitute
12 ounces nonfat mozzarella -- shredded
1/2 cup grated parmesan -- divided
-- or romano cheese
16 ounces lasagna noodles
vegetables of your choice -- chopped
Tomato Sauce:
1. In large nonstick pot, heat olive oil. When fairly hot, but not smoking, add
onions and stir. Add garlic; cook until onions are transparent. At this point, add
the meat if you're using it, and continue saut ing until it's cooked through. Then�
add basil and tomatoes. Simmer about 1 hour.
Note: If the sauce is too acidic for your taste, add some fresh carrot.
Casserole:
2. In a large bowl, combine ricotta, egg, mozzarella, parsley and 1/4 cup
Parmesan.
3. Prepare lasagna according to package directions.
4. In the bottom of a 12- by 9-inch casserole or lasagna dish, put a ladleful of
sauce. Top with about 4 noodles. Spread with cheese filling. Add one or more
vegetables of your choice. Continue layering until noodles are used up. Top with
remaining Parmesan.
5. Cover lasagna with foil; bake about 1 hour. Remove foil and bake another 10
minutes. Remove from oven; let stand 15 minutes before serving.
Makes 6 servings.

- - - - - - - - - - - - - - - - - -
Low-Fat Lasagna2
-------- ------------ --------------------------------
--tomato sauce--
--or more to taste
1 large bunc basil
--cheese filling--
1 egg
-- or romano cheese
Tomato Sauce:
Casserole:

Parmesan.
remaining Parmesan.
Makes 6 servings.
- - - - - - - - - - - - - - - - - -
Low-Fat Lasagna3
-------- ------------ --------------------------------
--tomato sauce--
--or more to taste
1 large bunc basil
--cheese filling--
1 egg
-- or romano cheese

Tomato Sauce:
Casserole:
Parmesan.
remaining Parmesan.
Makes 6 servings.
- - - - - - - - - - - - - - - - - -
Low-Fat Lemon Cheesecake
-------- ------------ --------------------------------
1 cup graham-cracker crumbs
3/4 cups granulated sugar -- plus
3 tablespoons granulated sugar -- divided
2 tablespoons margarine -- melted
24 ounces each) fat-free cream cheese -- softened

3/4 cups reduced-fat egg substitute
1 cup nonfat lemon yogurt
3/4 cups reduced-fat whipped topping
1. Preheat oven to 350 F. In small bowl, combine graham-cracker crumbs, 3�
tablespoons sugar and margarine; mix well. Pat onto bottom of 9- to 10-inch
springform pan. Set aside.
2. Beat cream cheese, the remaining 3/4 cup sugar and flour together until light
and smooth. Gradually add lemon juice and egg substitute; beat well. Add lemon
yogurt and mix thoroughly.
3. Pour over crust. Loosely cover springform pan with foil. Bake 60 to 70 minutes,
until center of cake is set. Gently run tip of knife between cake and edge of pan.
Cool to room temperature before removing rim of pan. Chill. Serve topped with 1
tablespoon of whipped topping on each slice.
Makes 12 servings. Preparation time: 20 minutes. Baking time: 1 hour. Chilling
time: 4 hours.
- - - - - - - - - - - - - - - - - -
Luscious Low-Fat Chocolate Cheesecake
Categories : Cheesecakes Chocolate
-------- ------------ --------------------------------
3/4 cups frozen egg substitute -- thawed
2/3 cups granulated sugar -- plus
2/3 cups nonfat plain yogurt
sliced strawberries -- optional
--or mandarin orange segments
1. Preheat oven to 300 F. Spray a 9-inch springform pan with cooking spray.�
2. In food processor, combine cottage cheese, egg substitute, 2/3 cup sugar, cream
cheese, cocoa powder and vanilla until smooth.

3. Pour into prepared pan. Bake about 35 minutes, until edges are set.
4. Meanwhile, in small bowl, stir together yogurt and the remaining 2 tablespoons
sugar until well blended. Carefully spread topping over top of warm cake. Return
cake to oven; bake 5 minutes. Remove from oven to cooling rack. Cool completely.
Remove side of pan; refrigerate. Serve with strawberries or oranges.
Makes 12 servings. Preparation time: 20 minutes. Baking time: 40 minutes. Chilling
time: 3 hours.
- - - - - - - - - - - - - - - - - -
Macaroni And Cheese
Main Dishes
-------- ------------ --------------------------------
1 pound elbow macaroni
--or any other pasta shape
1 small onion or shallot -- finely chopped
4 cups skim milk
1 cup low-fat cottage cheese
1 tablespoon mustard
1 teaspoon nutmeg
freshly ground black or white pepper
--or romano cheese
1/4 cup sharp cheddar cheese
1/2 cup low-fat cheddar cheese
bread crumbs
1. Preheat oven to 350 F. Prepare pasta according to package directions; under-�
cook slightly so it remains a bit firm. Rinse pasta under cold water; drain and
transfer to a large casserole dish.
2. In a medium nonstick pan, heat olive oil; add onions and garlic. Saut until�

onions are transparent; add flour, mixing well until brown; add milk slowly,
stirring vigorously so that there are no lumps. Add cottage cheese, mustard,
nutmeg, peppers, parsley and Parmesan. When milk is steaming but not boiling, add
cheddar cheeses a little at a time. Keep stirring until all cheese is added and
sauce is relatively smooth.
3. Pour cheese mixture evenly over the macaroni. Top with bread crumbs. Bake until
top is bubbly, about 30 to 45 minutes.
Makes 6 servings.
- - - - - - - - - - - - - - - - - -
Macaroni And Cheese2
Main Dishes
-------- ------------ --------------------------------
1 pound elbow macaroni
--or any other pasta shape
1 small onion or shallot -- finely chopped
4 cups skim milk
1 cup low-fat cottage cheese
1 tablespoon mustard
1 teaspoon nutmeg
freshly ground black or white pepper
--or romano cheese
1/4 cup sharp cheddar cheese
1/2 cup low-fat cheddar cheese
bread crumbs
1. Preheat oven to 350 F. Prepare pasta according to package directions; under-�
cook slightly so it remains a bit firm. Rinse pasta under cold water; drain and
transfer to a large casserole dish.
2. In a medium nonstick pan, heat olive oil; add onions and garlic. Saut until�

onions are transparent; add flour, mixing well until brown; add milk slowly,
stirring vigorously so that there are no lumps. Add cottage cheese, mustard,
nutmeg, peppers, parsley and Parmesan. When milk is steaming but not boiling, add
cheddar cheeses a little at a time. Keep stirring until all cheese is added and
sauce is relatively smooth.
3. Pour cheese mixture evenly over the macaroni. Top with bread crumbs. Bake until
top is bubbly, about 30 to 45 minutes.
Makes 6 servings.
- - - - - - - - - - - - - - - - - -
Mahi Saute With Grapefruit Mojo And Black Bean Puree
-------- ------------ --------------------------------
zest and juice from 4 grapefruits
zest and juice from 2 limes
1 small white onion -- diced
1 teaspoon garlic -- chopped
2 tablespoons cider vinegar
salt -- to taste
4 mahi fillets
--8 ounces each
black bean puree
1. Combine grapefruit zest and juice, lime zest and juice, onion, garlic, vinegar,
olive oil, black pepper and salt. Ladle over Mahi to cover, reserving remaining
mojo. Marinate 2 hours.
2. Heat cooking spray in saute pan until very hot. Add fish and cook approximately
2 minutes on each side. Ladle black bean puree on each plate; set fillets on top.
Ladle remaining mojo over fish. Garnish with grapefruit sections.
Makes 4 servings. Preparation time: 25 minutes. Marinating time: 2 hours. Cooking
time: 5 minutes.

- - - - - - - - - - - - - - - - - -
Mahogany-Glazed Chicken
-------- ------------ --------------------------------
1/2 cup rice wine
--or medium-dry sherry
1/4 cup strong-brewed black tea
1/4 cup unsweetened pineapple juice
--or orange juice
2 tablespoons reduced-sodium soy sauce
1 tablespoon honey
1/4 teaspoon salt
4 boneless skinless chicken breasts -- trimmed of fat
1 tablespoon peanut oil
--or canola oil
1 small red bell pepper -- diced
2 scallions -- sliced
1. In a 2-cup glass measure, combine rice wine (or sherry), tea, juice, soy sauce
and honey; set aside.
2. In a small bowl, combine cinnamon, ginger, pepper and salt. Rub spices evenly
on both sides of chicken breasts.
3. In a large skillet, heat 1/2 tablespoon oil over medium-high heat. Add chicken,
reduce heat to medium and cook until golden outside and no longer pink inside, 3
to 5 minutes per side. Transfer to a plate and set aside.
4. Add remaining 1/2 tablespoon oil to the skillet. Add bell pepper, scallions and
garlic; saute for 30 seconds.Increase heat to high and add reserved rice wine-tea
mixture. Bring to a boil, scraping up any browned bits. Cook until liquid is
reduced by half, 2 to 3 minutes.
5. Reduce heat to low and return chicken and its accumulated juices to the
skillet. Simmer gently, spooning sauce over chicken, until heated through, about 1

minute.
6. Slice chicken into thin diagonal slices and fan on plates. Spoon sauce and
vegetables over. Serve immediately.
MAKES 4 SERVINGS.
- - - - - - - - - - - - - - - - - -
Mango Mayonnaise And Shrimp
-------- ------------ --------------------------------
-- or light mayonnaise
1/2 cup mango puree
--fresh or thawed frozen
1/4 cup light sour cream
1/4 teaspoon salt
1/8 teaspoon pepper
8 ounces medium shrimp -- cooked
--shelled and deveined
In small bowl, combine mayonnaise, mango puree, sour cream, salt, pepper and lime
juice. Spoon mayonnaise mixture onto melba rounds; top with a shrimp.
Per serving: About 67 cal, 3 g pro, 4 g car, 5 g fat,61% cal from fat, 22 mg
- - - - - - - - - - - - - - - - - -

Mango Salsa
-------- ------------ --------------------------------
2 mangoes -- peeled
--pits removed
2 tablespoons green onion -- chopped
1 tablespoon fresh lime juice
1 tablespoon chopped cilantro
1 serrano pepper
--or jalapeno pepper -- seeded
--finely chopped
Coarsely chop mangoes to make 1 1/2 cups. In medium bowl, combine mangoes with
green onion, lime juice, cilantro and hot pepper; mix lightly. Cover and
refrigerate.
Makes 1 1/2 cups.
Per serving (1/4 cup): About 36 cal, 1 g pro, 3 g car, 0 g fat, 0% cal from fat, 0
- - - - - - - - - - - - - - - - - -
Maple-Drizzled Apple Muffins
Categories : Muffins Quick Breads
-------- ------------ --------------------------------
1 cup quick or old-fashioned oats
1 1/2 teaspoon ground cinnamon
1/2 cup skim milk
1/3 cup margarine or butter -- melted
1/4 cup maple syrup -- plus
1 tablespoon maple syrup -- optional
2 egg whites -- lightly beaten
--or 1 egg

1 cup chopped apple
--about 1 medium
pecan halves -- optional
3 tablespoons confectioners' sugar -- optional
1. Preheat oven to 400 F. Line 12 medium muffin cups with paper baking cups or�
lightly grease bottoms only.
2. In medium bowl, combine flour, oats, sugar, baking powder and cinnamon; mix
well. Add combined milk, margarine, 1/4 cup syrup and egg whites; mix just until
dry ingredients are moistened. Gently stir in apples.
3. Fill muffin cups almost full. Top each with pecan half. Bake 20 to 25 minutes,
until golden brown. Let muffins stand a few minutes; remove from pan.
4. For glue, combine confectioners sugar and the remaining 1 tablespoon syrup; mix
until smooth. Drizzle over slightly cooled muffins. Serve warm.
Note: You may also use 30 miniature muffin cups; proceed as recipe directs. Bake
10 to 12 minutes, until golden brown.
- - - - - - - - - - - - - - - - - -
Marbled Cheesecake Brownies
-------- ------------ --------------------------------
--cheesecake topping--
2/3 cups sugar
1 large egg
1 large egg white
1 tablespoon cake flour
--brownie batter--
1 cup sifted cake flour
1/2 cup dutch-process cocoa powder
1/2 teaspoon salt
1 1/2 cup packed light brown sugar
1/4 cup canola oil

1/4 cup buttermilk
1 large egg
2 large egg whites
1 tablespoon instant coffee granules -- optional
TO MAKE CHEESECAKE TOPPING:
1. Preheat oven to 350 F. Lightly oil an 8-by-11 1/2-inch baking pan or coat it�
with nonstick cooking spray. Dust with flour, tapping out the excess. Set aside.
2. With an electric mixer, beat cream cheese at medium speed until smooth and
creamy, about 1 minute. Beat in sugar and vanilla until very smooth, 2 to 3
minutes. Beat in egg, followed by egg white; beat 2 to 3 minutes to thoroughly
blend. Add 1 tablespoon flour and, with the mixer on low speed, beat just until
blended. Set aside.
TO MAKE BROWNIE BATTER:
1. In a small bowl, whisk flour, cocoa and salt. In a large bowl, beat brown
sugar, oil, buttermilk, egg, egg whites, coffee granules, if using, and vanilla on
high speed until smooth, making sure no lumps of brown sugar remain. Add the dry
ingredients and beat on low speed just until blended.
2. Set aside 1/2 cup of the brownie batter. Transfer the remaining brownie batter
to the prepared pan, spreading it into the comers and smoothing the surface.
Carefully pour the reserved cheesecake topping onto the batter and spread it
evenly to the edges. Dot the cheesecake layer with the remaining brownie batter.
Without disturbing the brownie layer, swirl the cheesecake layer with a table
knife.
3. Bake for 40 to 50 minutes, just until the top is set Let cool completely in the
pan on a wire rack before cutting. Makes 16 cheesecake brownies.
220 calories per brownie: 4 grams protein, 7 grams fat (2 grams saturated fat), 34
- - - - - - - - - - - - - - - - - -
Marinated Beef And Pasta Salad
Categories : Salads Beef
Pastanoodle
-------- ------------ --------------------------------
1 pound mostaccioli or ziti

2 tablespoons red-wine vinegar
1/2 cup fresh parsley -- chopped
10 large mushrooms -- sliced
2 cups flank steak or roast beef -- julienned
2 cups halved snow peas
1 red bell pepper
--ribs and seeds removed -- julienned
salt -- to taste
1. Prepare pasta according to package directions; drain.
2. In large bowl, combine vegetable oil, lemon juice, vinegar, oregano, thyme,
mustard, parsley, mushrooms and steak. Add snow peas and bell peppers; mix
thoroughly. Add pasta and mix again. Serve immediately, or refrigerate 1 hour and
serve cold.
chol, 143 mg sod, 5 mg fiber.
- - - - - - - - - - - - - - - - - -
Marinated Beef And Pasta Salad2
Pastanoodle
-------- ------------ --------------------------------

1 red bell pepper
salt -- to taste
serve cold.
- - - - - - - - - - - - - - - - - -
Marinated Beef And Pasta Salad3
Pastanoodle
-------- ------------ --------------------------------
1 red bell pepper
salt -- to taste

serve cold.
- - - - - - - - - - - - - - - - - -
Marinated Fennel-Pepper Salad- Part 1
Categories : Vegetables Salads
-------- ------------ --------------------------------
Italian Dressing
1 Medium fennel bulb (about 5 ounces)
-- (about 3 ounces)
1 Cup -- �
1 1/2 Inch sli zucchini
-- (about 1 small)
1/2 Cup coarsely chopped red bell
pepper (about 1 small)
Prepare Italian Dressing. Cut fennel bulb lengthwise in half; cut halves
crosswise into thin slices. Mix fennel, dressing and remaining ingredients
in large glass or plastic bowl. Cover and refrigerate at least 4 hours,
stirring occasionally. 4 SERVINGS (ABOUT 1 CUP EACH).
- - - - - - - - - - - - - - - - - -
Marinated Fennel-Pepper Salad- Part 2
Categories : Vegetables Salads

-------- ------------ --------------------------------
ITALIAN DRESSING
3 Tablespoons olive or vegetable oil
3 Tablespoons red wine vinegar
3 Tablespoons water
1 Tablespoon finely chopped onion
1/4 Teaspoon dried basil
1/4 Teaspoon dried oregano
1/4 Teaspoon salt
1/4 Teaspoon sugar
1/4 Teaspoon dry mustard
1 Small clov garlic -- finely chopped
ITALIAN DRESSING
Shake all ingredients in tightly covered container.
- - - - - - - - - - - - - - - - - -
NOTES : easy
Marinated Shrimp Kabob Salad
Categories : Seafood Light Meals
Salads
-------- ------------ --------------------------------
1 tablespoon grated orange peel
1/2 teaspoon salt
16 large raw shrimp -- peeled and
deveined
8 ounces jicama -- pared and cut
into 1-inch pieces
1 medium red bell pepper -- cut
into 1-1/2-inch pieces
1/2 small pineapple -- pared and cut into
chunks
Mix orange peel, orange juice, oil, salt, red pepper and garlic in large
glass or plastic bowl. Reserve 1/3 cup orange juice mixture; cover and

refrigerate. Toss shrimp and remaining orange juice mixture in bowl. Cover
and refrigerate at least 2 hours.
Set control to broil. Remove shrimp from marinade; reserve marinade.
Alternate shrimp, jicama, bell pepper and pineapple on each of eight
10-inch skewers.* Place on rack in broiler pan. Broil with tops about 4
inches from heat about 8 minutes, turning and brushing once with marinade,
until shrimp are pink. Place salad greens on 4 serving plates. Top each
with 2 kabobs; remove skewers. Serve with reserved orange juice mixture.
using to prevent burning. 4 SERVINGS.
- - - - - - - - - - - - - - - - - -
Marinated Vegetable Salad
Categories : Salads
-------- ------------ --------------------------------
3/4 cups cherry tomatoes -- cut in halves
1/2 cup avocado -- optional
--cut into chunks
1/2 cup sliced ripe dives
1/3 cup chopped red onion
1/2 teaspoon sugar
1/4 teaspoon salt
3 cups cooked rice -- cooled
red onion rings -- for garnish
1. In shallow bowl, combine mushrooms, tomatoes, avocado, olives and onion.
2. In medium jar with lid, combine vinegar, oil, parsley, sugar, salt and basil.
Shake mixture well. Pour over vegetables. Cover and chill 2 to 3 hours. Add rice;
toss lightly. Garnish with red onion rings.
Per serving: About 141 cal 2g pro, 21 g car, 5 g fat, 29% cal from fat, 23 mg choL

- - - - - - - - - - - - - - - - - -
Mascarpone Cream
-------- ------------ --------------------------------
1/3 cup mascarpone cheese
In a small bowl, whisk mascarpone, sugar and vanilla. Add yogurt and whisk until
smooth. Refrigerate until chilled, about 1 hour. (The cream will keep, covered, in
Makes 1 cup.
25 calories per tablespoon; 1 gram protein; 1.7 grams fat (0 grams saturated fat);
- - - - - - - - - - - - - - - - - -
Mascarpone Cream2
-------- ------------ --------------------------------
1/3 cup mascarpone cheese
In a small bowl, whisk mascarpone, sugar and vanilla. Add yogurt and whisk until
smooth. Refrigerate until chilled, about 1 hour. (The cream will keep, covered, in
Makes 1 cup.

25 calories per tablespoon; 1 gram protein; 1.7 grams fat (0 grams saturated fat);
- - - - - - - - - - - - - - - - - -
Mashed Potato Casserole
Casseroles
-------- ------------ --------------------------------
1 1/2 pounds russet potatoes -- peeled
--about 5
--cut into 2-inch chunks
6 cups shredded green cabbage
--1 small head
--cut into pieces
1 teaspoon salt
1 cup grated extra-sharp cheddar cheese
1. Preheat oven to 425 F. Lightly oil a 3-quart baking dish.�
2 Place potatoes in a large heavy pot. Add salted water to cover and bring to a
boil. Reduce heat to medium and cook until tender, 10 to 20 minutes.
3. Meanwhile, drop cabbage into a pot of boiling salted water and cook, stirring
occasionally, until tender, about 6 minutes. Drain and set aside.
4. Drain potatoes and return to pot. Place over low heat and shake, uncovered, for
about 30 seconds to evaporate excess moisture.
5. Remove from heat and mash potatoes with an electric mixer or a potato masher.
Add cream cheese and 1 teaspoon salt. Mash until smooth. Fold in scallions and
reserved cabbage. Adjust seasoning with salt and pepper. Spread mixture into
prepared baking dish and top with cheese. (The casserole will keep, covered, in
6. Bake casserole, uncovered, for 30 to 50 minutes, or until golden. Let stand for
10 minutes before serving.
MAKES ABCUT 8 CUPS, FOR 12 SERVINGS.

120 calories per serving; 5 grams protein; 5 grams fat (3 grams saturated fat); 15
- - - - - - - - - - - - - - - - - -
Matthew Kenney's Aromatic Sorbet
-------- ------------ --------------------------------
peel of 1 lemon
3 cups granulated sugar
1 piece fresh ginger
--about 1-inch long
--smashed with the side
--of a chef's knife
3 cinnamon sticks
6 star anise
2 cups fresh orange iuice
8 small spri fresh mint
1. With a vegetable peeler, from the lemon cut strips of peel about 1 1/2 inches
long and about 3/4 inch wide. Stack the strips and cut into long julienne strips
about 1/8 inch wide.
2. In a large saucepan, combine lemon strips, sugar, ginger, cinnamon and star
anise. Bring to boil over high heat, then allow to cool. Remove cinnamon sticks
and star arise. (Flavors will be intensified if the syrup is made 1 day head.)
3. Combine the syrup, water and juice in an ice cram maker and follow the
manufacturer's instructions. Or, put in a shallow pan, cover and freeze.
4. When ready to serve, put in a food processor to puree until smooch (do not
liquefy) and serve immediately in a cocktail glass with a sprig of mint on top.
- - - - - - - - - - - - - - - - - -

Matthew's Chocolate Doughnuts
Categories : Pastry Desserts
-------- ------------ --------------------------------
2 tablespoons granulated sugar -- plus
1 1/2 cup all-purpose white flour
1/2 teaspoon salt
1 large egg
1 large egg white
3/4 cups nonfat plain yogurt
--or buttermilk
1/4 cup canola oil
--glaze--
1 1/4 cup confectioners' sugar
2 teaspoons low-fat milk -- (up to 3)
1. Preheat oven to 400 F. Thoroughly coat the molds of 2 mini-Bundt pans with�
nonstick cooking spray or oil. Sprinkle molds evenly with 2 tablespoons of the
granulated sugar, shaking out excess. (If you only have one pan, bake the recipe
in 2 batches.)
2. In a mixing bowl, whisk together flour, cocoa, baking powder, baking soda and
salt.
3. In another bowl, whisk egg and egg white until frothy. Add brown sugar and the
remaining 1/2 cup granulated sugar; whisk until smooth. Add yogurt or buttermilk,
oil and vanilla and whisk until blended. Add the dry ingredients and stir with a
rubber spatula just until moistened.
4. Spoon about 2 tablespoons of batter into each prepared mold, smoothing the
surfaces with a small spoon.
5. Bake for 8 to 10 minutes, or until the tops spring back when touched lightly.
Loosen edges and turn the doughnuts out onto a wire rack to cool. (If baking in 2
batches, cool the pan, clean it, then recoat it with cooking spray or oil and
sugar)
TO MAKE GLAZE:
In a bowl, whisk confectioners' sugar, vanilla and enough of the milk to make a
smooth, thick glaze. When the doughnuts are completely cool, set them, fluted-side
up, on a wire rack over wax paper. Spoon some glaze over each doughnut, letting it
drip down the sides. (Alternatively, dip the doughnuts in glaze.) Let stand until

glaze has set.
Makes 1 dozen doughnuts.
220 calories per doughnut: 3 grams protein, 5 grams fat (0.5 gram saturated fat).
- - - - - - - - - - - - - - - - - -
Meat Loaf
Categories : Main Dishes Ground Meats
-------- ------------ --------------------------------
1/2 cup tomato puree
small)
1/2 teaspoon Italian seasoning
1/2 teaspoon salt
1/4 teaspoon pepper
Heat oven to 350 degrees. Mix all ingredients thoroughly. Press mixture
evenly in ungreased loaf pan, 8-1/2 X 4-1/2 or 9 X 5 X 3 inches. Bake
uncovered 1-1/4 to 1-1/2 hours or until center is no longer pink.
MICROWAVE DIRECTIONS: Press mixture evenly in ungreased microwavable loaf
dish, 9 X 5 X 3 inches. Cover with waxed paper and microwave on
medium-high (70%) 18 to 22 minutes, rotating dish 1/2 turn after 9
minutes, until center is no longer pink. Remove from dish; place on
serving platter. Cover and let stand 5 minutes. 8 SERVINGS.
- - - - - - - - - - - - - - - - - -
Meat Loaf2

Categories : Main Dishes Ground Meats
-------- ------------ --------------------------------
1/2 cup tomato puree
small)
1/2 teaspoon Italian seasoning
1/2 teaspoon salt
1/4 teaspoon pepper
Heat oven to 350 degrees. Mix all ingredients thoroughly. Press mixture
evenly in ungreased loaf pan, 8-1/2 X 4-1/2 or 9 X 5 X 3 inches. Bake
uncovered 1-1/4 to 1-1/2 hours or until center is no longer pink.
MICROWAVE DIRECTIONS: Press mixture evenly in ungreased microwavable loaf
dish, 9 X 5 X 3 inches. Cover with waxed paper and microwave on
medium-high (70%) 18 to 22 minutes, rotating dish 1/2 turn after 9
minutes, until center is no longer pink. Remove from dish; place on
serving platter. Cover and let stand 5 minutes. 8 SERVINGS.
- - - - - - - - - - - - - - - - - -
Mediterranean Baked Penne
Italian Cheese
-------- ------------ --------------------------------
2 small zucchini
1 medium eggplant
- boutl pound
1 green or red bell pepper
1 medium onion
1 stalk celery
28 ounces plum tomatoes -- drained

--juice reserved
1 pound dried penne rigate
--or rigatoni
1 1/2 cups coarsely grated part-skim mozzarella
-- cheese
nonstick spray. Coat the dish with 1/4 cup breadcrumbs, tapping out the excess.
2. Cut zucchini, eggplant, bell pepper, onion and celery into 1/2-inch dice. Put a
3. In a large nonstick skillet, heat oil over medium-high heat. Add diced
vegetables; saute until tender, about 10 minutes. Add garlic and cook, stirring,
for 1 minute more. Add wine and stir until almost evaporated, about 2 minutes. Add
tomatoes and juice. Bring to a simmer and cook until thickened, 10 to 15 minutes.
Season with salt and pepper. Transfer to a large bowl and let cool to room
temperature.
4. Meanwhile, cook penne (or rigatoni) in boiling salted water until al dente, 8
to 10 minutes. Drain and rinse well. Toss pasta with vegetable mixture and mix in
mozzarella. (The pasta mixture will keep, covered, in the refrigerator for up to 2
days.)
5. Spoon pasta mixture into prepared baking dish and drizzle eggs evenly over the
top. In a small bowl, combine remaining 1/4 cup breadcrumbs and Parmesan. Sprinkle
evenly over pasta.
6. Bake pasta for 40 to 50 minutes, or until golden and bubbly. Let stand for 10
minutes before serving.
MAKES 8 SERVINGS.
Italian Name: Pasticcio di Penne in Cianfotta
- - - - - - - - - - - - - - - - - -
Mediterranean Baked Penne2

Italian Cheese
-------- ------------ --------------------------------
2 small zucchini
1 medium eggplant
- boutl pound
1 green or red bell pepper
1 medium onion
1 stalk celery
28 ounces plum tomatoes -- drained
--juice reserved
1 pound dried penne rigate
--or rigatoni
1 1/2 cups coarsely grated part-skim mozzarella
-- cheese
nonstick spray. Coat the dish with 1/4 cup breadcrumbs, tapping out the excess.
2. Cut zucchini, eggplant, bell pepper, onion and celery into 1/2-inch dice. Put a
3. In a large nonstick skillet, heat oil over medium-high heat. Add diced
vegetables; saute until tender, about 10 minutes. Add garlic and cook, stirring,
for 1 minute more. Add wine and stir until almost evaporated, about 2 minutes. Add
tomatoes and juice. Bring to a simmer and cook until thickened, 10 to 15 minutes.
Season with salt and pepper. Transfer to a large bowl and let cool to room
temperature.
4. Meanwhile, cook penne (or rigatoni) in boiling salted water until al dente, 8
to 10 minutes. Drain and rinse well. Toss pasta with vegetable mixture and mix in
mozzarella. (The pasta mixture will keep, covered, in the refrigerator for up to 2
days.)
5. Spoon pasta mixture into prepared baking dish and drizzle eggs evenly over the
top. In a small bowl, combine remaining 1/4 cup breadcrumbs and Parmesan. Sprinkle
evenly over pasta.
6. Bake pasta for 40 to 50 minutes, or until golden and bubbly. Let stand for 10
minutes before serving.
MAKES 8 SERVINGS.
Italian Name: Pasticcio di Penne in Cianfotta

- - - - - - - - - - - - - - - - - -
Mediterranean Beans
Vegetarian
-------- ------------ --------------------------------
2 cups dried navy beans -- soaked overnight
1 cup thinly sliced leeks
--white and light green parts
1 tablespoon finely minced garlic
1 tablespoon dried tarragon leaves
3 cups boiling water
1 cup finely chopped red cabbage
1/2 cup chopped watercress leaves
2 tablespoons drained capers -- (up to 3)
1 tablespoon freshly squeezed -- (up to 2)
lemon juice
salt -- to taste
1. Drain and rinse beans; set aside.
2. In pressure cooker, heat 1 tablespoon of the oil. Cook leeks and garlic over
medium-high heat, stirring frequently, for 1 minute. Add the tarragon, water and
reserved beans.
3. Lock lid in place. Over high heat, bring to high pressure. Lower heat just
enough to maintain high pressure; cook 3 minutes. Allow pressure to come down
naturally for 10 minutes. Quick-release any remaining pressure. Remove lid,
tilting it away from you to allow any excess steam to escape. If the beans am not
tender, replace (but do not lock) the lid; simmer until done.
4. If time permits, allow the beans to sit in the cooker at room temperature with
the lid slightly open about 2 hours, during which time they will absorb most of
the excess liquid. If serving immediately, remove beans with a slotted spoon or
drain off most of the liquid and transfer to a serving bowl.
5. Stir in the cabbage, watercress, onion and capers. Season with the remaining
tablespoon olive oil, the lemon juice and salt to taste. Serve at room
temperature.
minutes.

- - - - - - - - - - - - - - - - - -
Mediterranean Beans2
Vegetarian
-------- ------------ --------------------------------
2 cups dried navy beans -- soaked overnight
1 cup thinly sliced leeks
--white and light green parts
1 tablespoon finely minced garlic
1 tablespoon dried tarragon leaves
3 cups boiling water
1 cup finely chopped red cabbage
1/2 cup chopped watercress leaves
2 tablespoons drained capers -- (up to 3)
1 tablespoon freshly squeezed -- (up to 2)
lemon juice
salt -- to taste
1. Drain and rinse beans; set aside.
2. In pressure cooker, heat 1 tablespoon of the oil. Cook leeks and garlic over
medium-high heat, stirring frequently, for 1 minute. Add the tarragon, water and
reserved beans.
3. Lock lid in place. Over high heat, bring to high pressure. Lower heat just
enough to maintain high pressure; cook 3 minutes. Allow pressure to come down
naturally for 10 minutes. Quick-release any remaining pressure. Remove lid,
tilting it away from you to allow any excess steam to escape. If the beans am not
tender, replace (but do not lock) the lid; simmer until done.
4. If time permits, allow the beans to sit in the cooker at room temperature with
the lid slightly open about 2 hours, during which time they will absorb most of
the excess liquid. If serving immediately, remove beans with a slotted spoon or
drain off most of the liquid and transfer to a serving bowl.
5. Stir in the cabbage, watercress, onion and capers. Season with the remaining
tablespoon olive oil, the lemon juice and salt to taste. Serve at room
temperature.

minutes.
- - - - - - - - - - - - - - - - - -
Mediterranean Fish Stew
-------- ------------ --------------------------------
1 tablespoon unsalted butter
12 ounces clam juice
1 cup chicken broth
4 ripe plum tomatoes -- seeded and chopped
-- , (up to 5)
2 teaspoons chopped fresh tarragon -- divided
1 pinch saffron -- crushed
1 1/2 pound firm white fish fillets
--cut into 4 pieces
salt
black pepper
2 tablespoons toasted sliced almonds
1. In medium skillet, melt butter. Add onion and garlic; saut until onion is�
soft, about 5 minutes. Transfer to a soaked 3-quart clay pot or a Dutch oven.
2. Add clam juice, broth, wine, tomatoes, 1 teaspoon tarragon and the saffron.
Cover pot and place it in a cold oven. Set the temperature to 450 F and cook for�
20 minutes.
3. Remove pot from oven, add fish and cover. Return to oven until fish is cooked
through, 5 to 12 minutes, depending on the thickness of the fish. Season with salt
and pepper to taste.
4. Ladle stew into 4 serving bowls. Garnish with the 1 teaspoon remaining tarragon
and the almonds, and serve. (If preparing ahead of time, add fish to the clay pot,
stir to coat well, then transfer to a large plastic container. Let cool to room
temperature, cover, and refrigerate until ready to serve. Transfer stew to a pan
and bring to a simmer on the stovetop until heated through.

minutes.
- - - - - - - - - - - - - - - - - -
Mediterranean Potato Salad
Categories : Salads
-------- ------------ --------------------------------
1 1/2 pound new potatoes -- quartered
3/4 cups boiling chicken broth
1/2 cup dried tomatoes
--not oil pack
1 tablespoon white wine vinegar
1/2 teaspoon dried basil -- crushed
1/4 teaspoon pepper
1/2 cup diced celery
Cook potatoes in lightly salted boiling water in a large saucepan for about 10
minutes or till tender.
Meanwhile, place dried tomatoes in a small bowl. Cover tomatoes with broth and set
aside. Place olive oil, vinegar, basil, pepper, and garlic in a blender container
or food processor bowl. When dried tomatoes are soft, add to blender or food
processor bowl along with soaking liquid. Blend or process on high speed till
nearly smooth (small bits of tomato will remain).
Drain potatoes. Transfer to a serving bowl and toss with green onion, celery, and
dressing. Allow to stand 30 minutes. Stir before serving.
Makes 6 servings.

- - - - - - - - - - - - - - - - - -
Mediterranean Seafood-Pasta Salad
Categories : Seafood Salads
Pastanoodle
-------- ------------ --------------------------------
1 pound penne or mostaccioli
1 1/2 teaspoon dijon mustard
3 garlic cloves -- sliced
1/3 cup olive oil
3 plum tomatoes -- sliced
1 tablespoon diced fresh basil
12 large pitted ripe olives -- halved
1 cup sliced yellow bell pepper
8 ounces squid -- sliced and cooked
1 pound fresh eastern oysters
--cooked and removed from shells
--or 1 pound bay scallops
1. Prepare pasta according to package directions; drain well. While pasta is
cooking, whisk together vinegar, Worcestershire sauce, mustard, garlic, oil and
sour cream. Toss pasta with dressing and place in tall, clear serving bowl. Layer
tomatoes, basil, olives, yellow bell pepper, squid, oysters and cheese in the
order listed. Serve immediately, or cover and refrigerate until ready to serve.
Note To cook squid, cut squid into 1-inch circles. Place in saucepan; cover with
water or clam juice. Simmer about 10 minutes, until tender.
To cook scallops, place scallops in small saucepan. Cover with water. Bring to a
boil; reduce heat and simmer 2 minutes.
Per serving: About 536 cal, 23 g pro, 65g car, 21 g fat, 35% cal from fat, 104 mg

- - - - - - - - - - - - - - - - - -
Mediterranean Seafood-Pasta Salad2
Pastanoodle
-------- ------------ --------------------------------
1/3 cup olive oil
- - - - - - - - - - - - - - - - - -

Mediterranean Seafood-Pasta Salad3
Pastanoodle
-------- ------------ --------------------------------
1/3 cup olive oil
- - - - - - - - - - - - - - - - - -
Mediterranean Stew With Olives And Oranges

-------- ------------ --------------------------------
1 1/2 pound lean boneless beef
--cut into cubes
--1/2 cup
1 cup chicken or beef broth
7 1/2 ounces tomatoes -- cut up
1 red sweet pepper -- seeded
--roasted and coarsely chopped
--1/3 cup
1/4 cup imported greek olives
--pitted and cut up
2 teaspoons finely shredded orange peel
1 1/2 teaspoon dried italian seasoning -- crushed
2 medium yellow summer squash
--halved lengthwise and sliced
3 oranges -- peeled and
-- sectioned
pepper -- to taste
3 cups hot cooked couscous
--or orzo
Hear oil in a Dutch oven. Brown meat, half at a time, in hot oil. Return all meat
to pan along with onion and garlic. Cook and stir for 1 minute. Add broth,
undrained tomatoes, roasted pepper, olives, orange peel, and Italian seasoning.
Cover and bake in a 350 oven for 1 1/2 hours, or cook on rangetop over low heat�
for 1 1/4 hours.
Add squash and bake 30 minutes more or simmer 15 minutes more or till meat is
tender. Just before serving, add oranges and season to taste with pepper. Serve
with hot cooked couscous or orzo.
Makes 6 servings.
Food exchanges: 1/2 vegetable, 1 1/2 bread, 4 meat, 1/2 fat.
- - - - - - - - - - - - - - - - - -

Melon Salsa With Dry Vermouth
-------- ------------ --------------------------------
1 cup diced cantaloupe
1 cup diced honeydew melon
1 jalapeno pepper -- seeded and minced
2 tablespoons dry vermouth
1 tablespoon chopped fresh mint
1/4 teaspoon coriander seeds -- crushed
1/4 teaspoon salt
Toss all ingredients together in a bowl. Cover and set aside for 1 hour or more to
let flavors blend. Serve with grilled lamb or chicken.
Note: Two cups diced mango can be substituted for the cantaloupe and honeydew
melon.
Makes 2 cups salsa.
Per serving (1/2 cup): About 33 cal, 1 g pro, 6 g car, 0 g fat, 0% cal from fat, 0
- - - - - - - - - - - - - - - - - -
Mesclun, Grapefruit And Chicken Salad
-------- ------------ --------------------------------
2 boneless skinless chicken breasts
--8 ounces
2 tablespoons all-purpose white flour
1/2 teaspoon salt
2 large red or pink grapefruit
3/4 cup halved onion -- thinly sliced
--1 small onion
2 tablespoons finely chopped fresh ginger

2 tablespoons frozen orange juice concentrate
1/2 teaspoon salt
12 cups loosely packed mesclun
--or cleaned fresh young spinach
1. Flour and cook the breasts according to the Basic Recipe. (Note: The amounts
here are for 2 breasts instead of 4 and only olive oil is used.) When the chicken
is slightly cooled, slice it thinly and set it aside.
2. With a sharp knife, remove skin and white pith from grapefruit. Working over a
bowl to catch the juice, cut grapefruit sections from their surrounding membranes.
Set the grapefruit sections aside (reserve the juice for another use).
3. Add onions to the skillet in which the chicken was cooked. Cook over low heat,
stirring often, about 5 minutes, or until onions are softened and well browned.
Add ginger; cook for 1 minute longer. Stir in orange juice concentrate and 1/2 cup
water. Bring to a simmer; cook for 2 minutes, or until slightly reduced.
4. Pour the mixture into a blender or food processor. Add balsamic vinegar and
salt; process until smooth.
5. Put mesclun in a large shallow bowl. Add dressing. Toss until greens are well
coated. Arrange reserved sliced chicken and grapefruit sections on top.
- - - - - - - - - - - - - - - - - -
Mexican Catfish Salad
Categories : Fish Salads
-------- ------------ --------------------------------
2 catfish fillets -- cut in strips
1 tablespoon chopped fresh cilantro
--or 1/2 teaspoon ground coriander
1/2 small jalapeno pepper -- finely chopped
--or 1/4 teaspoon cayenne pepper
1 teaspoon salt
6 cups salad greens -- washed
--torn in bite-rite pieces

2 ripe tomatoes
--cut in wedges
1/2 ripe avacado -- peeled and sliced
1/2 cup canned corn
--fresh or frozen
1. Place catfish fillets in a shallow bowl. In medium jar with lid, combine lime
juice, cilantro, pepper, garlic, salt and olive oil. Shake to blend ingredients,
then pour half over fish.
2. Cover with plastic wrap; marinate in refrigerator for 30 minutes.
3. Preheat broiler. Transfer fish to a broiler pan and broil 4 minutes on each
side.
4. Line four plates with salad greens; arrange fish, tomatoes and avocado on
lettuce; top with corn. Chill, covered, for 2 to 4 hours before serving. Drizzle
remaining dressing over each plate and serve.
- - - - - - - - - - - - - - - - - -
Mexican Lasagna
Categories : Casseroles Turkey
Tex-Mex Main Dishes
-------- ------------ --------------------------------
1/2 pound lean ground turkey
1/2 cup chopped bell pepper
1/2 teaspoon dried basil leaves -- crushed
8 ounces low-sodium tomato sauce
1 cup salsa -- divided
1 cup nonfat cottage cheese
1/2 cup nonfat spicy nacho dip
7 ounces unsalted baked tortilla chips -- crushed
carrot curls -- optional
fresh parsley sprigs -- optional

2. In nonstick skillet, over medium heat, saute turkey, onion, bell pepper, black
pepper and basil until turkey is no longer pink, stirring occasionally to break up
meat. Stir in tomato sauce and 1/2 cup salsa; remove from heat.
3. In small bowl, combine cottage cheese and nacho dip.
4. Coat an 11- by 7-inch baking dish with cooking spray. To assemble lasagna,
place one-third of crushed chips in bottom of prepared dish, spreading to cover.
Top with half the turkey mixture. Spread half the cheese mixture over turkey
mixture. Repeat chip, turkey and cheese layers. Top with remaining crushed chips;
pour remaining salsa evenly over chips.
5. Bake about 30 minutes, until heated through. Let stand 10 minutes before
serving. Garnish with carrot curls and parsley.
Makes 4 servings. Preparation time: 20 minutes. Baking time: 30 minutes. Standing
time: 10 minutes.
- - - - - - - - - - - - - - - - - -
Mexican Strata
Categories : Tex-Mex Brunches & Entertaining
-------- ------------ --------------------------------
8 slices whole-grain bread (crusts
removed)
1 1/2 cups shredded lowfat Cheddar cheese
-- (6 ounces)
chilies -- well drained
1 jar sliced pimientos -- (2 ounces)
well drained
1 1/3 cups skim milk
6 egg whites or
1 cup cholesterol-free egg product
Spray square baking dish, 8 X 8 X 2 inches, with nonstick cooking spray.
Place 4 slices bread in dish. Sprinkle with cheese, chilies and pimientos.
Top with remaining bread. Beat remaining ingredients; pour over bread.
Cover and refrigerate at least 2 hours but no longer than 24 hours.

Heat oven to 325 degrees. Bake 1 to 1-1/4 hours or until set and top is
golden brown. Let stand 10 minutes before serving. 4 SERVINGS.
- - - - - - - - - - - - - - - - - -
NOTES : average
Mexican Turkey-Stuffed Shells
Categories : Tex-Mex Turkey
Main Dishes
-------- ------------ --------------------------------
1/4 cup chopped fresh cilantro
1 teaspoon chopped garlic
1/2 teaspoon dried cumin
1/2 teaspoon salt
18 large pasta shells -- uncooked
20 ounces mild enchilada sauce
1/4 cup shredded reduced-fat monterey jack cheese
1. In large bowl, combine turkey, onion, cilantro, garlic, oregano, cumin and
salt. Blend in ricotta. Stuff each uncooked shell with 1 heaping tablespoon turkey
mixture.
2. In a 2-quart oblong glass baking dish, pour 1 can enchilada sauce. Arrange
shells in baking dish; dot any remaining turkey mixture over shells. Pour
remaining can of sauce over shells; cover tightly with foil. Bake at 375 until�
shells are tender, about 1 to 1 1/4 hours. Sprinkle cheese over top. Cover and let
stand 10 minutes.
Makes: 6 servings. Preparation time: About 30 minutes. Cooking Time: About 1 to 1
1/4 hours.

- - - - - - - - - - - - - - - - - -
Middle Eastern Grilled Duckling With Couscous And Spiced Ve
Categories : Bbq & Grilling Game Birds
Main Dishes Pastanoodle
-------- ------------ --------------------------------
***MARINADE***
1 teaspoon cumin seeds
1 teaspoon anise seeds
3/4 teaspoon grated fresh ginger
1/3 cup plain low-fat yogurt
3 cups duckling breasts
***VEGETABLES***
2 cups fat-free chicken broth
1 cup chopped carrots
3/4 cup chickpeas -- drained
1/4 cup raisins
1/8 teaspoon crushed red chilies
3/4 cup chopped zucchini
1/8 teaspoon salt
1/4 teaspoon black pepper -- freshly ground
2 teaspoons parsley -- chopped
***COUSCOUS***
1 cup couscous
1 1/2 cups fat-free chicken broth
--or water
1. For the marinade: In small skillet, over low heat, place cumin and anise seeds.
Warm seeds, shaking pan constantly, about 3 minutes, or until seeds are fragrant
and toasted. Grind in spice mill.
2. Combine cumin, anise, onion, garlic, lemon juice, cayenne pepper and ginger
with yogurt. Place duckling pieces in marinade; cover and refrigerate overnight.
Place 8 bamboo skewers to soak in a container of water.
3. For the vegetables: In large skillet, over low heat, heat oil. Saut onions and�
garlic. When onions are translucent, add broth, carrots, chickpeas, raisins,

cinnamon, cumin and red chilies. Simmer for 15 minutes, or until carrots are
cooked. Add zucchini and bell pepper. Simmer for 5 minutes. Remove from heat; add
lemon juice. Keep warm.
4. For the duckling: Prepare grill according to manufacturer's instructions.
Remove duckling from marinade; discard leftover marinade. Divide pieces evenly
among 8 skewers (leave space between pieces). Season with salt and pepper. Grill
for about 10 minutes, turning frequently, until desired doneness has been reached.
5. For the couscous: Prepare couscous following package directions, substituting
chicken broth for water and omitting butter or margarine and salt.
6. For each portion: Mound 1 cup couscous in center of plate. Place vegetables and
vegetable cooking liquid around couscous. Place two duckling skewers on top of
couscous. Garnish with chopped parsley; serve immediately.
Per serving: About 544 calories, 51g protein, 57g carbohydrates, 15g fat, 24%
- - - - - - - - - - - - - - - - - -
-------- ------------ --------------------------------
***MARINADE***
***VEGETABLES***
1/4 cup raisins

1/8 teaspoon salt
***COUSCOUS***
1 cup couscous
--or water
- - - - - - - - - - - - - - - - - -

-------- ------------ --------------------------------
***MARINADE***
***VEGETABLES***
1/4 cup raisins
1/8 teaspoon salt
***COUSCOUS***
1 cup couscous
--or water

- - - - - - - - - - - - - - - - - -
Midwestern Chicken And Pasta Toss
Categories : Pastanoodle Chicken
Main Dishes
-------- ------------ --------------------------------
3/4 teaspoons italian seasoning
1/4 cup lemon juice
2 medium zucchini -- sliced
1 medium red bell pepper -- seeded
--or fettuccine
fat-free parmesan cheese -- optional
In large skillet, brown chicken in oil with Italian seasoning and garlic. Add
lemon juice, zucchini and red bell pepper. Cook 5 to 10 minutes, or until
vegetables are tender-crisp, stirring frequently. Serve over pasta. Garnish with
grated Parmesan cheese.
Per serving: About 374 cal,15 g pro, 77 g car, 2 g fat, 5% cal from fat, 1 mg

- - - - - - - - - - - - - - - - - -
Midwestern Chicken And Pasta Toss2
Main Dishes
-------- ------------ --------------------------------
1/4 cup lemon juice
--or fettuccine
- - - - - - - - - - - - - - - - - -
Midwestern Chicken And Pasta Toss3
Main Dishes
-------- ------------ --------------------------------

1/4 cup lemon juice
--or fettuccine
- - - - - - - - - - - - - - - - - -
Minestrone Gratine
-------- ------------ --------------------------------
1 small zucchini -- diced
1 cup diced celery
28 ounces tomatoes -- chopped
--liquid reserved
15 ounces chickpeas -- drained
4 slices french bread
--cut 1/2-inch thick
--toasted
2 tablespoons shredded parmesan cheese
1. In large saucepan or Dutch oven coated with nonstick cooking spay, cook
zucchini and celery over medium heat until tender. Add tomatoes, 2 cups water,

sugar and Italian seasoning. Simmer, uncovered 15 to 20 minutes. Add chickpeas;
heat 10 minutes.
2. Meanwhile, preheat broiler, place bread on broiler pan. Top each slice with 1/4
cup mozzarella cheese. Broil until cheese melts.
3. Ladle soup into bowl; top with mozzarella-covered French bread. Sprinkle
Parmesan cheese over each serving; top with parsley.
minutes.
- - - - - - - - - - - - - - - - - -
Minestrone With Dried Tomatoes
-------- ------------ --------------------------------
1 medium onion -- finely chopped
--1/2 cup
43 1/2 ounces reduced-sodium chicken broth
--3 - 14 1/2 ounce cans
14 1/2 ounces beef broth
1 teaspoon dried sage -- crushed
1/4 teaspoon pepper
15 ounces garbanzo beans -- rinsed and drained
1 large potato -- chopped
--1 cup
2 small carrots -- sliced
--2/3 cup
1 stalk celery -- sliced
1/3 cup dried tomatoes -- finely snipped
1 cup shredded cabbage
1 small zucchini -- sliced
--2/3 cup
1/2 cup frozen peas
1/2 cup frozen whole kernel corn
1/4 cup port wine
3 tablespoons finely shredded parmesan cheese
--or grated

Cook onion and garlic in hot oil in a Dutch oven till tender. Add chicken broth,
beef broth, sage, pepper, Garbanzo beans, potato, carrots, celery, and dried
tomatoes. Bring to boiling. Reduce heat, cover, and simmer for 20 minutes or till
vegetables are almost tender. Add cabbage, zucchini, peas, and corn. Cover and
simmer 10 minutes more. Remove from heat; stir in port. Sprinkle Parmesan cheese
over each serving.
Makes 6 servings.
Food Exchanges: 1 vegetable, 2 bread, 1/2 meat.
- - - - - - - - - - - - - - - - - -
Mini Cheesecakes
-------- ------------ --------------------------------
12 reduced-fat vanilla wafers
1 teaspoon vanilla
3 eggs
1 cup assorted cut up fruit
--or reduced-calorie cherry pie filling
1. Preheat oven to 325 F. On bottom of each of 12 paper-lined muffin cups, place�
vanilla wafers, flat side down.
2. With electric mixer on medium speed, beat cream cheese, sugar and vanilla until
well blended. Add eggs; mix just until blended. Do not overbeat after adding eggs.
Pour batter over wafers, filling each cup.
3. Bake for 30 minutes. Cool before removing from pan.
4. Refrigerate several hours or overnight. Top with fruit just before serving.
Variation: For lemon cheesecakes, stir 1 tablespoon fresh lemon juice and 3/4
teaspoon grated lemon peel into batter before adding eggs.

minutes. Chilling time: About 3 hours, or overnight.
- - - - - - - - - - - - - - - - - -
Mint-Rubbed Chicken With Lemon-Raisin Vinaigrette
Bbq & Grilling
-------- ------------ --------------------------------
***CHICKEN***
1 cup fresh mint leaves -- coarsely chopped
1 teaspoon ground cardamom -- up to 2
1 whole chicken
--3 1/2 pounds
***LEMON-RAISIN VINAIGRETTE***
1/3 cup raisins
TO MAKE CHICKEN:
1. Prepare a grill for indirect cooking.
2. In a small bowl, combine mint, garlic, cardamom, 1 teaspoon salt and 1 teaspoon
pepper.
3. Remove giblets from chicken and trim excess skin. Carefully run your fingers
under the skin over the breast and legs to create 4 pockets. Rub half of the mint
mixture inside the pockets. Spoon the rest into the cavity. Tie legs together with
string and tuck wing tips under back. Rub oil over outside of chicken and season
4. Place chicken on unheated section of grill. Cover and grill, rotating chicken
every half hour, until an instant-read thermometer inserted in the thickest part
of the thigh (away from the bone) registers 180 F, about 1 1/2 to 2 hours. If�

using charcoal, check coals every 20 minutes or so, adding more fuel as necessary
to keep the fire going.
TO MAKE VINAIGRETTE & SERVE:
1. Meanwhile, in a small bowl, whisk lemon juice and oil. Add raisins and set
aside for at least 30 minutes. Season with salt and pepper.
2. When chicken is done, transfer to a cutting board, tent with aluminum foil and
let rest for 10 minutes. Remove skin and carve. Serve, passing vinaigrette
separately.
Makes 4 servings.
325 calories per 4-ounce serving; 35 grams protein; 14 grams fat (3 grams
saturated fat); 15 grams carbohydrate; 635 mg sodium; 99 mg cholesterol; 1 gram
fiber.
- - - - - - - - - - - - - - - - - -
Minted Tomato, Onion & Glazed Tofu Kebabs
Categories : Bbq & Grilling Main Dishes
Vegetarian
-------- ------------ --------------------------------
1 pound extra-firm tofu -- drained
1 tablespoon fresh lime juice
1 teaspoon grated fresh ginger
16 fresh mint leaves
4 ripe plum tomatoes
--quartered and seeded
1 onion -- peeled
--quartered & separated into layers
2 jalapeno peppers -- seeded and cut into
-- 1/2-inch pieces
1/4 cup indonesian sweet soy sauce
--see recipe
1. Cut tofu in half-horizontally, making two large slices about 1 inch thick.
Cover a cutting board with aluminum foil and place it so that one end extends over
the sink. Prop up the other end so the board slants slightly toward the sink.
Place tofu slices on the board, side by side. Cover tofu with a second sheet of
foil. Place another cutting board or a baking sheet over the foil and weight it
with heavy cans or books. Let stand for 15 minutes; remove weights and cut tofu

into 1 1/2-inch pieces.
3. In a medium bowl, blend lime juice, soy sauce and ginger. Add tofu and toss to
coat. Cover with plastic wrap; marinate in the refrigerator for 15 minutes.
4. Tuck a mint leaf into each tomato quarter and thread onto 4 or 8 doubled
skewers alternately with tofu, Onion and jalapenos. Discard marinade.
Grill kebabs, turning occasionally, for 7 minutes. Brush with Indonesian Sweet Soy
Sauce and grill until vegetables are softened and tofu is well glazed, about 3
minutes more. Serve Immediately.
Makes 4 servings.
- - - - - - - - - - - - - - - - - -
Mixed Berry Compote With Lemon Sorbet
-------- ------------ --------------------------------
4 cups mixed fresh berries
--such as blackberries & raspberries
1/4 cup creme de cassis
1 pint frozen lemon sorbet -- softened slightly
1. In a medium bowl, mash 1/2 cup berries with a fork. Add creme de cassis, sugar
and lemon juice, stirring until sugar is dissolved. Add remaining berries and toss
to coat with sauce.
2. Divide berry compote among 4 dessert dishes and top each with a scoop of
Sorbet. Serve immediately.
Makes 4 servings.
230 calories per serving; 1 gram protein, 1 gram fat (0 grams saturated fat); 51

- - - - - - - - - - - - - - - - - -
Mixed Berry-Almond Gratin
-------- ------------ --------------------------------
1/3 cup slivered almonds
1 pinches salt
1 large egg
1/3 cup silken tofu -- drained
--if using a shelf-stable box
--choose soft
1 tablespoon butter -- softened
1/4 teaspoon pure almond extract
3 cups mixed fresh or frozen berries
--such as raspberries and blackberries
--and blueberries
1. Preheat oven to 400 F. Lightly oil four 1-to-1 1/2-cup gratin dishes or a�
shallow 1-quart baking dish, or coat them with nonstick spray.
2. Spread almonds in a shallow pan and bake for 3 to 5 minutes, or until fragrant.
Let cool.
3. In a food processor or blender, finely grind almonds, sugar, flour and salt.
Add egg, tofu, butter and almond extract; process until smooth. (The almond
mixture will keep, covered, in the refrigerator up to 8 hours.)
4. If using frozen berries, defrost them in the microwave for 2 to 3 minutes, or
until partially thawed. Spread evenly in prepared dish(es). Spoon almond mixture
over the top.
5. Bake gratin(s) for 35 to 45 minutes, or until golden. Cool for 15 minutes. Dust
with confectioners' sugar. Serve warm.
MAKES 4 SERVINGS.

- - - - - - - - - - - - - - - - - -
Mochaccino
-------- ------------ --------------------------------
1 cup hot strong coffee
3 tablespoons coffee-flavored liqueur
1/3 cup whipped topping -- combined with
1 teaspoon unsweetened cocoa -- optional
1. In electric blender container, sprinkle gelatin over milk; let stand 1 minute.
Add hot coffee and process at medium speed about 2 minutes, or until gelatin
completely dissolves. Add sugar, cocoa and liqueur; process at high speed until
blended.
2. Pour mixture into 5 dessert glasses. Chill about 4 hours, until firm. To serve,
garnish with whipped topping and cocoa.
- - - - - - - - - - - - - - - - - -
Molasses Quick Bread
Categories : Sweet Breads Quick Breads
-------- ------------ --------------------------------
1/2 cup cornmeal

1/2 cup wheat germ
--preferably untoasted
3/4 teaspoon salt
1 cup buttermilk
1/3 cup molasses
1. Preheat oven to 350 F. Lightly oil an 8-by-4-inch loaf pan or coat it with�
nonstick spray. 2. In a large bowl, whisk flour, cornmeal, wheat germ, baking
powder, baking soda and salt. 3. In a medium bowl, whisk egg, buttermilk, molasses
and oil. Add to flour mixture and stir with a rubber spatula just until combined.
Scrape batter into prepared pan. 4. Bake for 35 to 45 minutes, or until a skewer
inserted in the center comes out clean. 5. Turn bread out onto a wire rack. Serve
warm or at room temperature.
MAKES 12 SLICES.
115 calories per slice; 4 grams protein; 3 grams fat (0.5 gram saturated fat); 20
- - - - - - - - - - - - - - - - - -
Monkfish Stew
-------- ------------ --------------------------------
1 onion -- sliced
3 tablespoons ouzo or pernod
3/4 pounds potatoes -- peeled
--2 cups
14 ounces diced tomatoes -- drained
16 ounces clam juice
--or 2 cups homemade fish stock
1 1/2 pound monkfish
--membrane removed
4 cups spinach leaves -- washed and torn
1/2 cup fresh basil leaves -- slivered

--plus additional whole leaves -- for garnish
--or to taste
1. In a Dutch oven, heat oil over medium heat. Add onions and cook, stirring,
until soft, about 5 minutes. Add garlic and cook until fragrant, about 1 minute
more. Add liqueur, potatoes, tomatoes and clam juice or fish stock. Bring to a
simmer, cover and cook until the potatoes are just tender, about 10 minutes.
2. Add monkfish. Return to a simmer and cook, covered, until the fish is tender,
about 5 minutes. Stir in spinach and cook until wilted, 2 minutes. Add slivered
basil leaves, lemon juice, salt and pepper. Garnish with a few whole basil leaves
and serve.
295 calories per serving: 30 grams protein. 7 grams fat (0.6 gram saturated fat),
- - - - - - - - - - - - - - - - - -
Monkfish With Lemon & Parsley Sauce
Sauces
-------- ------------ --------------------------------
1 pound monkfish -- skinned and trimmed
1 large shallot -- minced
1/4 teaspoon freshly grated lemon zest
lemon wedges & parsley sprigs -- for garnish
1. Slice monkfish into 1/2-inch-thick slices. With the side of a chef's knife,
flatten each piece to about 1/4 inch thick.
2. Place flour in a shallow pan. Season fish with salt and pepper; dredge lightly
in flour. Discard any remaining flour.

3. In a large skillet, heat 1/2 tablespoon oil over medium-high heat. Add fish and
cook until golden outside and opaque inside, 2 to 3 minutes per side. Transfer to
a plate and tent with foil to keep warm.
4. Add remaining 1/2 tablespoon oil to the skillet. Add shallot and cook,
stirring, until softened, about 1 minute. Add wine and lemon juice. Bring to a
boil, scraping up any browned bits. Cook until liquid is reduced by half, about 4
minutes. Remove from heat and whisk in sour cream, chopped parsley, lemon zest and
any accumulated juices from the fish. Gently heat through. Season with salt and
pepper.
5. Arrange monkfish on plates and spoon sauce over. Garnish with lemon wedges and
parsley sprigs and serve.
MAKES 4 SERVINGS.
- - - - - - - - - - - - - - - - - -
Monkfish With Lemon & Parsley Sauce2
Sauces
-------- ------------ --------------------------------
1 pound monkfish -- skinned and trimmed
1/4 teaspoon freshly grated lemon zest
lemon wedges & parsley sprigs -- for garnish
1. Slice monkfish into 1/2-inch-thick slices. With the side of a chef's knife,
flatten each piece to about 1/4 inch thick.
2. Place flour in a shallow pan. Season fish with salt and pepper; dredge lightly
in flour. Discard any remaining flour.
3. In a large skillet, heat 1/2 tablespoon oil over medium-high heat. Add fish and

cook until golden outside and opaque inside, 2 to 3 minutes per side. Transfer to
a plate and tent with foil to keep warm.
4. Add remaining 1/2 tablespoon oil to the skillet. Add shallot and cook,
stirring, until softened, about 1 minute. Add wine and lemon juice. Bring to a
boil, scraping up any browned bits. Cook until liquid is reduced by half, about 4
minutes. Remove from heat and whisk in sour cream, chopped parsley, lemon zest and
any accumulated juices from the fish. Gently heat through. Season with salt and
pepper.
5. Arrange monkfish on plates and spoon sauce over. Garnish with lemon wedges and
parsley sprigs and serve.
MAKES 4 SERVINGS.
- - - - - - - - - - - - - - - - - -
Moroccan Blood Orange Salad
Categories : Fruits Salads
-------- ------------ --------------------------------
3 blood oranges -- peeled
--and thinly sliced
3 oranges -- peeled
--and thinly sliced
1/4 cup imported italian green olives -- pitted
2 tablespoons wine vinegar
1/2 teaspoon dried oregano -- crushed
lettuce leaves
2 tablespoons snipped fresh mint
--or parsley
Place blood oranges, oranges, green onion, and olives in a shallow serving dish.
Sprinkle with vinegar, olive oil, oregano. cumin, dash salt, and dash pepper; toss
gently. Let marinate 30 to 60 minutes at room temperature.
To serve, arrange mixture on lettuce-lined plates, sprinkle with snipped mint or
parsley.

Makes 6 servings.
Food exchanges.- 1 fruit, 1/2 fat.
- - - - - - - - - - - - - - - - - -
Moroccan Chicken Salad
Light Meals Leftovers
-------- ------------ --------------------------------
2 cups cooked rice
2 cups shredded cooked chicken
2 cups shredded carrots
1/4 cup sliced scallions
1/4 cup chopped kalamata olives
1/4 cup chicken vodka gravy -- * see note
2 tablespoons chopped fresh mint
1/8 teaspoon cayenne
In a large bowl, combine 2 cups cooked rice, 2 cups shredded cooked chicken, 2
cups shredded carrots, 1/4 cup sliced scallions and 1/4 Cup chopped Kalamata
olives. In another bowl, whisk together 1/4 cup leftover gravy or reduced sodium
chicken broth, 1/3 cup orange juice, 2 tablespoons fresh lemon juice, 2
tablespoons each chopped fresh mint and cilantro, 2 teaspoons olive oil, 1/2
teaspoon cinnamon, 1/8 teaspoon cayenne and salt and pepper to taste. Toss
dressing with rice mixture.
Use with leftovers from "Grandma's Polish-Style Roast Chicken", or other
roast/baked chicken recipe.
MAKES ABOUT 5 1/2 CUPS FOR 4 SEAVINGS.

- - - - - - - - - - - - - - - - - -
Mushroom & Butternut Squash Lasagna
-------- ------------ --------------------------------
--not packed in oil
3/4 cups dried porcini mushrooms
--3/4 ounce
1 1/3 cup low-fat milk
3 tablespoons all-purpose white flour -- plus 1 teaspoon
--3 tablespoons
1 cup prepared spaghetti sauce
2 teaspoons balsamic vinegar
1 onion -- chopped
1 small carrot -- chopped
12 ounces fresh mushrooms -- sliced
--wild and/or cultivated
1 1/2 teaspoon chopped fresh rosemary
1 1/2 pound butternut squash -- peeled
--and thinly sliced
--4 cups
2. In a small bowl, combine sun-dried tomatoes and dried porcini mushrooms. Add 1
cup boiling water, cover and let stand for 10 minutes. Lift out the tomatoes and
mushrooms and chop. Strain the soaking liquid through a fine sieve and set aside.
3. In a saucepan, heat 1 cup of the milk over medium heat until steaming.
Meanwhile, put 3 tablespoons flour in a small bowl and gradually whisk in the

of the spaghetti sauce and vinegar. Season the sauce with salt and pepper; set
aside.
4. In a large nonstick skillet, heat oil over medium-high heat. Add onions,
carrots and garlic and saut until soft, about 2 minutes. Add fresh mushrooms,�
rosemary and the reserved tomatoes and porcini; cook until the fresh mushrooms are
just wilted, about 2 minutes longer. Stir the remaining 1 teaspoon flour into the
vegetables. Add the reserved soaking liquid and the remaining 1/3 cup spaghetti
sauce and cook until the mixture thickens, about 1 minute. Remove from the heat
and season with salt and pepper.
6. Smear the bottom of the prepared dish with 1/2 cup of the sauce. Line the
bottom with a single layer of noodles. Spread half of the mushroom mixture over
the noodles and sprinkle with 2 tablespoons of the Parmesan. Add another layer of
noodles, arrange butternut squash on top and sprinkle with salt and pepper. Spread
another 1/2 cup sauce over all. Add another layer of noodles, followed by the
remaining mushroom mixture; sprinkle with 2 more tablespoons of the Parmesan.
Finish with the remaining noodles and sauce. Sprinkle with the remaining Parmesan.
Uncover and bake for 10 to 15 minutes more, or until lightly browned and bubbling.
Makes 8 servings.
- - - - - - - - - - - - - - - - - -
Mushroom & Butternut Squash Lasagna2
-------- ------------ --------------------------------
--not packed in oil
3/4 cups dried porcini mushrooms
--3/4 ounce

1 1/3 cup low-fat milk
3 tablespoons all-purpose white flour -- plus 1 teaspoon
--3 tablespoons
1 cup prepared spaghetti sauce
2 teaspoons balsamic vinegar
1 onion -- chopped
1 small carrot -- chopped
12 ounces fresh mushrooms -- sliced
--wild and/or cultivated
1 1/2 teaspoon chopped fresh rosemary
1 1/2 pound butternut squash -- peeled
--and thinly sliced
--4 cups
2. In a small bowl, combine sun-dried tomatoes and dried porcini mushrooms. Add 1
cup boiling water, cover and let stand for 10 minutes. Lift out the tomatoes and
mushrooms and chop. Strain the soaking liquid through a fine sieve and set aside.
3. In a saucepan, heat 1 cup of the milk over medium heat until steaming.
Meanwhile, put 3 tablespoons flour in a small bowl and gradually whisk in the
of the spaghetti sauce and vinegar. Season the sauce with salt and pepper; set
aside.
4. In a large nonstick skillet, heat oil over medium-high heat. Add onions,
carrots and garlic and saut until soft, about 2 minutes. Add fresh mushrooms,�
rosemary and the reserved tomatoes and porcini; cook until the fresh mushrooms are
just wilted, about 2 minutes longer. Stir the remaining 1 teaspoon flour into the
vegetables. Add the reserved soaking liquid and the remaining 1/3 cup spaghetti
sauce and cook until the mixture thickens, about 1 minute. Remove from the heat
and season with salt and pepper.
6. Smear the bottom of the prepared dish with 1/2 cup of the sauce. Line the
bottom with a single layer of noodles. Spread half of the mushroom mixture over
the noodles and sprinkle with 2 tablespoons of the Parmesan. Add another layer of
noodles, arrange butternut squash on top and sprinkle with salt and pepper. Spread
another 1/2 cup sauce over all. Add another layer of noodles, followed by the
remaining mushroom mixture; sprinkle with 2 more tablespoons of the Parmesan.
Finish with the remaining noodles and sauce. Sprinkle with the remaining Parmesan.
Uncover and bake for 10 to 15 minutes more, or until lightly browned and bubbling.

Makes 8 servings.
- - - - - - - - - - - - - - - - - -
Mushroom and Leek Quiche
Categories : French Eggs
Brunches & Entertaining Light Meals
-------- ------------ --------------------------------
1 1/2 cups hot cooked rice
1 egg white or
2 tablespoons cholesterol-free egg
product
1 cup coarsely chopped fresh
mushrooms (about 4 ounces)
1 cup thinly sliced leek (about 1
small)
1/2 cup shredded lowfat Swiss cheese
-- (2 ounces)
2/3 cup mashed soft tofu
2/3 cup skim milk
1/4 teaspoon salt
5 egg whites or
4 drops red pepper sauce
Heat oven to 350 degrees. Spray quiche dish or pie plate, 9 X 1-1/4
inches, with nonstick cooking spray. Mix rice and 1 egg white. Spread
evenly on bottom and side of pie plate, covering plate completely, using
rubber spatula. Bake uncovered 5 minutes.
Increase oven temperature to 425 degrees. Spray 10-inch nonstick skillet
with nonstick cooking spray. Heat over medium heat. Cook mushrooms and
leek in skillet 3 minutes, stirring occasionally, until tender. Place in
pie plate. Sprinkle with cheese. Place remaining ingredients in blender or
food processor. Cover and blend or process until smooth. Pour over cheese.
Bake 15 minutes.

Reduce oven temperature to 325 degrees. Bake 20 to 25 minutes or until
knife inserted halfway between center and edge comes out clean. Let stand
10 minutes before cutting. 6 SERVINGS.
- - - - - - - - - - - - - - - - - -
NOTES : average
Mushroom Sauce
Categories : Sauces
-------- ------------ --------------------------------
1/2 cup thinly sliced fresh mushrooms
-- (about 1-1/2 ounces)
1/2 teaspoon chopped fresh or
1/4 teaspoon salt
1/8 teaspoon pepper
1 cup skim milk
1 tablespoon dry sherry
Heat margarine in 1-1/2-quart nonstick saucepan over medium-high heat.
Saute mushrooms in margarine until liquid is evaporated. Stir in flour,
tarragon, salt and pepper. Cook over low heat, stirring constantly, until
margarine is absorbed; remove from heat. Gradually stir in milk. Heat to
boiling, stirring constantly. Boil and stir 2 minutes. Stir in sherry.
ABOUT 1-1/4 CUPS SAUCE.
MICROWAVE DIRECTIONS: Place margarine and mushrooms in 4-cup microwavable
measure. Microwave uncovered on high 1 minute to 1 minute 30 seconds or
until mushrooms are soft. Stir in flour, tarragon, salt and pepper until
margarine is absorbed. Gradually stir in milk. Microwave uncovered 3 to 4
minutes, stirring every minute, until thickened. Stir in sherry.
- - - - - - - - - - - - - - - - - -

Mushrooms And Pasta In Garlic-Parmesan Sauce
Ham
-------- ------------ --------------------------------
1 pound rotelle (corkscrew) pasta
1 pound fresh mushrooms -- sliced
--1 can
1/2 teaspoon salt
2 cups zucchini
--cut in 1- by 1/4-inch pieces
8 ounces cooked ham
--in 1 1/2-by 1/2-inch strips
1 cup halved cherry tomatoes
1. Prepare pasta according to package directions; drain and put in a large serving
bowl.
2. Meanwhile, in a 12- by 8- by 2-inch microwaveable baking pan, place garlic and
butter. Microwave on High until garlic is softened, about 2 minutes. Stir
mushrooms into butter; microwave uncovered on High until mushrooms are nearly
tender, about 8 minutes, stirring once.
3. In a cup, combine chicken broth, cornstarch, salt and pepper until smooth; stir
into mushrooms. Microwave uncovered on High until hot, about 8 minutes, stirring
once.
4. Add zucchini, ham and cherry tomatoes; microwave uncovered on High until
mixture thickens and boils, about 9 minutes, stirring twice.
5. Stir in Parmesan cheese; pour over reserved pasta; toss gently. Serve with
additional Parmesan cheese if desired.
minutes.
- - - - - - - - - - - - - - - - - -

Mushrooms And Pasta In Garlic-Parmesan Sauce2
Ham
-------- ------------ --------------------------------
--1 can
1/2 teaspoon salt
2 cups zucchini
8 ounces cooked ham
bowl.
once.
minutes.

- - - - - - - - - - - - - - - - - -
Ham
-------- ------------ --------------------------------
--1 can
1/2 teaspoon salt
2 cups zucchini
8 ounces cooked ham
bowl.
once.
minutes.

- - - - - - - - - - - - - - - - - -
Mussel & Corn Risotto
Categories : Rice & Grains Seafood
Main Dishes
-------- ------------ --------------------------------
8 ounces clam juice
2 pounds fresh mussels -- scrubbed and
-- debearded
1/2 teaspoon crumbled saffron threads
2 onions -- chopped
1/2 teaspoon red-pepper flakes
--or to taste
1/2 teaspoon salt
1 1/4 cups medium-grain rice
--such as arborio
2 cups fresh corn kernels
--preferably cut from the cob
--4-6 small ears
--or frozen corn kernels
1. Preheat oven to 400 F. In a Dutch oven, bring clam juice and 1/2 cup of the�
wine to a simmer. Add mussels, cover and steam over medium-high heat until they
open, about 5 minutes. Discard any mussels that have not opened. Reserve 16
mussels in their shells to use as garnish. Remove the remaining mussels from their
shells and set aside.
2. Strain the mussel-cooking liquid through a sieve lined with cheesecloth into a
4-cup measure. Add enough water to measure 3 cups. Sprinkle saffron onto the warm
broth and set aside.
3. Rinse the Dutch oven and wipe dry. Add oil and heat over medium heat. Add
onions and cook, stirring, until they start to soften, about 5 minutes. Add
garlic, red pepper flakes and 1/2 teaspoon salt and cook, stirring, until
fragrant, about 1 minute more. Stir in rice and the remaining 1/2 cup wine and
cook, stirring, until most of the liquid has evaporated, about 2 minutes.
4. Stir in corn and the reserved mussel broth and bring to a simmer. Cover and
bake, 25 to 30 minutes, until the rice is tender and most of the liquid has been
absorbed. Stir in the reserved mussel meats and season with salt and pepper.
Garnish the top with the reserved mussels in their shells and serve.

- - - - - - - - - - - - - - - - - -
Mussel & Potato Salad
-------- ------------ --------------------------------
2 cups dry white wine
4 tablespoons chopped leaves
1 sprig fresh tarragon -- plus
1 teaspoon chopped leaves
--and well washed
1 1/2 pounds small waxy potatoes -- peeled
3 tablespoons grainy mustard
1. In a large pot, combine wine, parsley and tarragon sprigs and garlic. Bring to
a boil over high heat.
will be about 5 minutes. Discard any unopened mussels. Reserve broth in pot. When
cool enough to handle, pick mussels from their shells. Refrigerate, discarding
shells.
3. Add potatoes to mussel broth; bring to a simmer. Cook, partly covered, until
just tender, 10 to 15 minutes. Remove potatoes with a slotted spoon, place in a
colander and rinse under cold water. Strain broth through a fine sieve lined with
cheesecloth; measure out 2 tablespoons. (Freeze any remaining broth for another
use.)
4. In a mixing bowl, whisk 2 tablespoons broth, shallot, mustard, 2 tablespoons

lemon juice, oil, 2 tablespoons chopped parsley and chopped tarragon. Season with
salt and pepper. Add mussels and potatoes; toss to coat. Adjust seasoning with
salt, pepper and more lemon juice, if desired. (The salad will keep, covered, in
the refrigerator for up to 6 hours.) Just before serving, garnish with remaining 2
tablespoons chopped parsley.
- - - - - - - - - - - - - - - - - -
Mustard Pappardelle
-------- ------------ --------------------------------
2 1/2 cups all-purpose white flour -- (up to 2)
1 teaspoon salt
2 large eggs
1 large egg white
--such as pommery
1. In a food processor, combine 2 cups of the flour, salt and pepper. Add whole
eggs, egg white and mustard and pulse until the mixture resembles coarse meal. Add
enough of the remaining 1/2 cup of flour to make a dough that feels firm but
pliable when pressed together. Transfer the dough to a floured work surface.
Divide and press into 2 disks; cover with plastic wrap.
2. Using a pasta machine, roll each ball into a sheet of pasta slightly thinner
than a dime. (Alternatively, with a rolling pin, roll out the dough on a lightly
floured surface.) With a large knife, cut the pasta sheets into ribbons about 3/4
inch wide and 8 inches long. Set aside in a single layer on the counter, covered
with clean kitchen towels, until ready to cook. (Pasta that is not being cooked
within an hour may be spread on a baking sheet and frozen, then stored in a
plastic bag in the Freezer for up to 2 months.)
3. Bring a large pot of salted water to a boil. Add the pasta and cook until al
dente, 3 to 4 minutes. Drain well and serve with Slow-Braised Chicken & Mushroom
Rag Makes about 1 pound fresh pasta, for 4 servings.�

- - - - - - - - - - - - - - - - - -
Mustard Pappardelle2
-------- ------------ --------------------------------
2 1/2 cups all-purpose white flour -- (up to 2)
1 teaspoon salt
2 large eggs
1 large egg white
--such as pommery
1. In a food processor, combine 2 cups of the flour, salt and pepper. Add whole
eggs, egg white and mustard and pulse until the mixture resembles coarse meal. Add
enough of the remaining 1/2 cup of flour to make a dough that feels firm but
pliable when pressed together. Transfer the dough to a floured work surface.
Divide and press into 2 disks; cover with plastic wrap.
2. Using a pasta machine, roll each ball into a sheet of pasta slightly thinner
than a dime. (Alternatively, with a rolling pin, roll out the dough on a lightly
floured surface.) With a large knife, cut the pasta sheets into ribbons about 3/4
inch wide and 8 inches long. Set aside in a single layer on the counter, covered
with clean kitchen towels, until ready to cook. (Pasta that is not being cooked
within an hour may be spread on a baking sheet and frozen, then stored in a
plastic bag in the Freezer for up to 2 months.)
3. Bring a large pot of salted water to a boil. Add the pasta and cook until al
dente, 3 to 4 minutes. Drain well and serve with Slow-Braised Chicken & Mushroom
Rag Makes about 1 pound fresh pasta, for 4 servings.�
- - - - - - - - - - - - - - - - - -

Nacho Snackers
-------- ------------ --------------------------------
1/2 cup shredded low-fat cheddar cheese
1 small pickled jalapeno pepper -- chopped
1 medium tomato -- chopped
1. In small bowl, combine cheese, jalapeno pepper and tomato. Spoon 1 tablespoon
mixture onto each melba round.
2. Place 4 to 6 nachos on microwaveable dish. Microwave on High until heated
through, about 45 seconds. Repeat with remaining nachos. (To bake in conventional
oven, preheat oven to 400 F. Bake prepared nachos on a cookie sheet until heated�
through, about 5 minutes.)
seconds. Conventional oven time: About 5 minutes.
- - - - - - - - - - - - - - - - - -
Napa Valley Poached Pears With Pear-Fennel Sorbet
Frozen
-------- ------------ --------------------------------
1 bottle dry white wine
--750 ml
--preferably sauvignon blanc
3 cups water
2 cups granulated sugar
9 ripe firm comice pears -- peeled and cored
--or bosc pears
1 tablespoon fennel seeds

1. In a large pot, bring wine to a boil. Add water and sugar, stirring to
dissolve. Return to a boil.
2. Add pears and bring to a simmer. Reduce heat to low, cover and simmer until
pears are soft, 30 to 40 minutes. Remove from heat and let cool to room
temperature, 1 1/2 hours. With a slotted spoon, transfer pears to a plate lined
with paper towels. Cover and refrigerate poaching liquid and pears. (The pears and
liquid will keep, covered, in the refrigerator for up to 2 days.)
3. In a small dry skillet, toast fennel seeds over low heat, stirring constantly,
until fragrant, about 1 minute. Remove from heat and lightly crush.
4. In a medium saucepan, combine crushed fennel seeds and 3 cups reserved poaching
liquid. Bring to a simmer. Remove from heat and let steep for 30 minutes. Strain
through a fine sieve. Discard seeds.
5. Cut 3 reserved pears into chunks and place in a food processor. Add fennel-
scented poaching liquid and puree until smooth. Strain through a fine sieve into a
bowl. Stir in lemon juice. Cover and refrigerate until cold, about 30 minutes.
6. Pour pear puree into an ice cream maker and freeze according to manufacturer's
instructions. (Alternatively, freeze mixture in a shallow cake pan or ice cube
trays until solid, about 6 hours. Break into chunks and process in a food
processor until smooth.)
7. To serve, cut pears in half lengthwise. Thinly slice each half lengthwise and
fan slices onto chilled plates. Garnish with a scoop of Sorbet. Serve immediately.
MAKES 6 PEARS AND 3 CUPS SORBET, FOR 6 SERVINGS.
255 calories per serving; 1 gram protein; 1 gram fat (0 grams saturated fat); 65
grams carbohydrate; 1 gram alcohol; 5 mg sodium; 0 mg cholesterol; 3 grams fiber.
- - - - - - - - - - - - - - - - - -
New Age Grilled Taco Salad
Bbq & Grilling
-------- ------------ --------------------------------
4 ounces boneless beef top round steak
---or sirloin steak
--1/2-inch thick

1/2 cup drained canned corn
1/2 red bell pepper -- cut into strips
1/2 cup reduced-fat shredded mild cheddar cheese
1 ounce baked tortilla chips
1/2 cup chunky salsa
1. Rub meat with chili powder.
2. Prepare and heat grill until coals turn gray, or follow directions for gas or
electric grill.
3. Grill beef 3 minutes each side or until medium-rare (145 F). Remove to carving�
board; cut meat across grain into thin slices.
4. Divide greens between two serving plates; sprinkle with corn. Arrange beef,
pepper and cheese on greens. Garnish with tortilla chips; serve with salsa.
- - - - - - - - - - - - - - - - - -
New England Apple Cake
-------- ------------ --------------------------------
1 cup granulated sugar -- plus
1 egg
1 tablespoon butter or margarine -- softened
1 1/4 teaspoon cinnamon -- divided
1/2 teaspoon salt
2 cups peeled coarsely chopped granny smith
-- apples
--2 medium
1/4 cup toasted walnuts -- finely chopped
1. preheat oven to 350 F. Coat an 8-inch square baking pan with cooking spray.�

2. In large mixer bowl, beat 1 cup sugar, prune butter, egg and butter until well
blended. With mixer at low speed, mix in hour 3/4 teaspoon cinnamon, baking soda
and salt until just moistened. Mix in apples and walnuts by hand. (Mixture will be
very dry.)
3. Spread batter in prepared pan. For topping, mix the remaining 2 tablespoons
sugar with the remaining 1/2 teaspoon cinnamon; sprinkle evenly over batter.
4. Bake in center of oven 40 to 50 minutes, until toothpick inserted into center
comes out clean. Cool in pan on rack. Cut into 3-inch squares.
- - - - - - - - - - - - - - - - - -
New Mexican Gazpaciio-Pasta Salad
Categories : Salads Pastanoodle
-------- ------------ --------------------------------
8 ounces tri-colored rotini
1 large cucumber -- peeled
--seeded and cubed
1 cup cherry-tomato halves
1 medium red bell pepper
--cut into short thin strips
2 tablespoons finely chopped fresh basil
1/2 teaspoon lemon pepper
lettuce leaves
1. Prepare rotini according to package directions, omitting oil and salt. Drain;
rinse with cold water.
2. In large bowl, combine rotini, 1 1/2 cups cheese, cucumber, tomatoes, bell
pepper and green onions.
3. In small bowl, combine yogurt, mayonnaise, basil, garlic and lemon pepper; pour

over rotini. Toss gently to coat. Chill at least 1 hour before serving. Serve on
lettuce leaves; sprinkle with the remaining 1/2 cup cheese.
- - - - - - - - - - - - - - - - - -
New Mexican Gazpaciio-Pasta Salad2
-------- ------------ --------------------------------
--seeded and cubed
lettuce leaves

- - - - - - - - - - - - - - - - - -
New Mexican Gazpaciio-Pasta Salad3
-------- ------------ --------------------------------
--seeded and cubed
lettuce leaves
- - - - - - - - - - - - - - - - - -

Newfangled Barbecued Pork Sandwiches
Recipe By : Woman's Day 6/24/97
Categories : Pork Sandwiches
Light Meals
-------- ------------ --------------------------------
4 boneless pork-loin chops -- fat trimmed
--1/2 inch thick
2 large onions
--then cut lengthwise in thin strips
--2 cups
-- bell peppers
--cored and thinly sliced
--about 3 cups
1/2 cup water
1/2 cup fat-free barbecue sauce
1/2 teaspoon salt
4 portuguese roll -- split
--or other soft-crusted rolls
1 large ripe tomato
--cut in 8 slices
1. Mix flour and chili powder on a sheet of waxed paper. Coat pork with mixture,
shaking off excess.
2. Heat a large nonstick skillet. Remove from heat, coat with coaking spray, add
pork and cook over medium-high heat 5 minutes, turning once, until browned and no
longer pink at center. Remove to a cutting board.
3. Wipe skillet clean. Heat, spray with cooking spray and add onions. Cover and
cook over medium-high heat 5 minuter, stirring occasionally, until golden and
slightly softened. Add peppers and water. Cover and cook 8 to 10 minutes, stirring
occasionally, until tender.
4. Meanwhile slice pork across the grain in narrow strips
5. Stir barbecue sauce, vinegar and salt into mixture in skillet. Heat through,
then remove from heat.
6. To make sandwiches: Put 2 slices tomato on bottom half of each roll. Top each
with 1/2 cup pork strips, then 1/2 cup pepper mixture. Replace rall top. Serve
immediately.
Serves 4.
cholesterol, 1220 mg sodium. Exhanges: 2 starch, 3/4 other carbohydrate, 2 1/2

vegetable, 2 medium-fat meat.
- - - - - - - - - - - - - - - - - -
North African Orange & Lamb Kebabs
Categories : Lamb Bbq & Grilling
Main Dishes
-------- ------------ --------------------------------
1/2 cup loosely packed fresh cilantro leaves
1/2 cup loosely packed fresh parsley leaves
3 cloves garlic -- peeled and crushed
1 teaspoon paprika
1/2 teaspoon salt
1 pound lean leg of lamb -- trimmed
2 seedless oranges -- unpeeled
--quartered
2. In a food processor, combine cilantro, parsley, garlic, paprika, cumin, salt
and pepper; process until herbs are finely chopped. Add yogurt and lemon juice;
process until smooth. Scrape into a medium bowl, add lamb and toss to coat. Cover
with plastic wrap and marinate in the refrigerator for 20 minutes.
3. Thread lamb and orange slices alternately onto 4 or 8 skewers. Discard
marinade.
Grill kebabs, turning occasionally, until cooked to desired doneness, 7 to 10
minutes for medium-rare. Serve immediately.
Makes 4 servings.

- - - - - - - - - - - - - - - - - -
Nut Pastry Dough
Categories : Pies Pastry
-------- ------------ --------------------------------
***SMALL SINGLE CRUST***
1/4 cup walnuts or hazelnuts
--or almonds or pecans
1/2 teaspoon salt
1 tablespoon cold butter -- cut into pieces
1 1/2 tablespoons walnut oil
***LARGE SINGLE CRUST***
3/4 teaspoon salt
1 1/2 tablespoons cold butter -- cut into pieces
5 tablespoons cold water -- up to 6
***DOUBLE CRUST***
1 teaspoon salt
2 tablespoons cold butter -- cut into pieces
1. Preheat oven to 350 F. 2. Spread nuts in a pie pan and bake for 5 to 7 minutes,�
or until fragrant. Let cool. 3. In a food processor, combine nuts, flour, sugar
and salt; process until nuts are finely chopped. Add butter and process until
incorporated. Transfer to a large bowl. 4. Drizzle oil over flour mixture. Use
your fingertips to rub oil into the mixture. One tablespoon at a time, add water
and mix with a fork until dough is crumbly and holds together when pressed. 5. If
making a single crust, gently form dough into a flattened disk. If making a double
crust, divide dough into 2 pieces, 1 slightly larger than the other, and form each
into a disk. (The dough will keep, tightly wrapped in plastic wrap, in the
refrigerator for up to 2 days or in the freezer for up to 6 months. Return dough
to room temperature before rolling.)

- - - - - - - - - - - - - - - - - -
Nut Pastry Dough2
Categories : Pies Pastry
-------- ------------ --------------------------------
***SMALL SINGLE CRUST***
1/2 teaspoon salt
1 tablespoon cold butter -- cut into pieces
***LARGE SINGLE CRUST***
3/4 teaspoon salt
1 1/2 tablespoons cold butter -- cut into pieces
***DOUBLE CRUST***
1 teaspoon salt
2 tablespoons cold butter -- cut into pieces
1. Preheat oven to 350 F. 2. Spread nuts in a pie pan and bake for 5 to 7 minutes,�
or until fragrant. Let cool. 3. In a food processor, combine nuts, flour, sugar
and salt; process until nuts are finely chopped. Add butter and process until
incorporated. Transfer to a large bowl. 4. Drizzle oil over flour mixture. Use
your fingertips to rub oil into the mixture. One tablespoon at a time, add water
and mix with a fork until dough is crumbly and holds together when pressed. 5. If
making a single crust, gently form dough into a flattened disk. If making a double
crust, divide dough into 2 pieces, 1 slightly larger than the other, and form each
into a disk. (The dough will keep, tightly wrapped in plastic wrap, in the
refrigerator for up to 2 days or in the freezer for up to 6 months. Return dough
to room temperature before rolling.)

- - - - - - - - - - - - - - - - - -
Onion And Black-Eyed Pea Salsa
Categories : Condiments Pickles & Relishes
-------- ------------ --------------------------------
1 large texas sweet onion -- diced
1 cup cooked back-eyed peas
2 ounces diced pimientos -- drained
1 cup diced green bell pepper
1/4 cup chopped jalapeno pepper
2 garlic doves -- minced
1/4 cup fat-free italian salad dressing
salt -- to taste
In medium bowl, combine onion, peas, pimientos, green pepper, jalapeno pepper,
garlic, dressing, salt and pepper. Cover and marinate in refrigerator overnight.
- - - - - - - - - - - - - - - - - -
Onion And Pineapple Salsa
Categories : Pickles & Relishes Condiments
-------- ------------ --------------------------------
1 cup texas chopped sweet onion

1 cup chopped pineapple
2 teaspoons chopped fresh cilantro
salt -- to taste
In a medium non-reactive bowl, combine onion, peppers, pineapple, cilantro and
salt. Cover and refrigerate several hours to let flavors blend.
Makes 12 servings. Preparation time: About 15 minutes. Chilling time: About 3
hours.
- - - - - - - - - - - - - - - - - -
Onion-Apple Chutney
Categories : Pickles & Relishes Condiments
-------- ------------ --------------------------------
6 large texas sweet onions -- chopped
6 unpared cooking apples -- chopped
6 tomatoes -- chopped
1 cup white wine vinegar
1 1/2 cup firmly packed light brown sugar
1 teaspoon salt
1/2 teaspoon minced fresh ginger
In large saucepan, combine onions, apples, tomatoes, vinegar, sugar, salt, ginger,
cloves and pepper. Bring to a boil, stirring constantly. Reduce heat and simmer
until thickened, about 1 hour, stirring occasionally.
hour, 10 minutes.
Per serving: About 92 cal, 1 g pro, 23 g car, 0 g fat 0% cal from fat, 0 mg

- - - - - - - - - - - - - - - - - -
Orange Bearnaise Sauce
Categories : Sauces
-------- ------------ --------------------------------
1/2 cup cold water
1/4 cup margarine
1/4 teaspoon dried chervil
1/2 teaspoon grated orange peel
1/8 teaspoon salt
Gradually stir water into cornstarch in 1-quart nonstick saucepan. Stir in
remaining ingredients except yogurt. Heat over medium heat, stirring
constantly, until mixture thickens and boils. Boil and stir 1 minute;
remove from heat. Place yogurt in small bowl. Beat vigorously with fork
until smooth. Pour hot mixture into yogurt, beating constantly with fork.
ABOUT 1 CUP SAUCE.
MICROWAVE DIRECTIONS: Decrease water by 1 tablespoon. Gradually stir
water into cornstarch in 2-cup microwavable measure. Stir in remaining
ingredients except yogurt. Microwave uncovered on high 2 minutes 30
seconds to 3 minutes 30 seconds, stirring every minute, until thickened.
Place yogurt in small bowl. Beat vigorously with fork until smooth. Pour
hot mixture into yogurt, beating constantly with fork.
- - - - - - - - - - - - - - - - - -
NOTES : easy
Orange Chicken Tabbouleh Salad

Rice & Grains
-------- ------------ --------------------------------
1 1/2 cup boiling water
3/4 cups bulgur
2 oranges
1 1/2 cup cubed cooked chicken
2 cups chopped seeded cucumber
1 tablespoon snipped fresh mint
--or 1 teaspoon dried mint -- crushed
--or salad oil
1/2 teaspoon salt
romaine leaves
Pour boiling water over bulgur in a medium mixing bowl. Let stand 30 minutes.
Drain excess liquid.
Meanwhile, finely shred enough peel from oranges to make 2 teaspoons peel. Section
oranges over a bowl to catch juice. Cover and chill orange sections till serving
time. Measure and reserve 1/4 cup orange juice.
Stir together drained bulgur, orange peel, orange juice, chicken, cucumber,
parsley, green onion, mint, oil, and salt in a large mixing bowl. Cover and chill
the mixture for 4 to 24 hours, stirring occasionally. Just before serving, fold in
orange sections. Serve on romaine-lined plates.
Makes 4 servings.
Food Exchanges: 1/2 fruit, 1 1/2 bread, 2 1/2 meat, 1/2 fat.
- - - - - - - - - - - - - - - - - -
Orange Pasta Salad
-------- ------------ --------------------------------

l6 ounces medium pasta shells
--or elbow macaroni
3/4 cups frozen orange juice concentrate -- thawed
1/4 cup white-wine vinegar
1 teaspoon salt
1/2 teaspoon ground pepper
3 cups peeled navel orange sections -- divided
1 1/4 cup red or white seedless grapes -- halved
--seeded and cut into chunks
1 head lettuce
1. Prepare pasta according to package directions; rinse with cold water and drain
well. Place in large bowl.
2. Meanwhile, in small bowl, whisk together orange juice concentrate, oil,
vinegar, salt and pepper for dressing.
3. Add chicken, 1 1/2 cups orange sections, grapes, cucumber, green onions and
dressing to pasta; toss gently.
4. Separate lettuce into leaves and arrange on individual plates. Mound salad on
top of lettuce; garnish with remaining orange slices.
Per serving: About 420 cal, 40 g pro, 28 g car, 9.7 g fat, 21% cal from fat, 97 mg
chol, 276 mg sod.
- - - - - - - - - - - - - - - - - -
Orange Pasta Salad2
-------- ------------ --------------------------------
--or elbow macaroni
1 teaspoon salt

1 head lettuce
chol, 276 mg sod.
- - - - - - - - - - - - - - - - - -
Orange Pasta Salad3
-------- ------------ --------------------------------
--or elbow macaroni
1 teaspoon salt
1 head lettuce

chol, 276 mg sod.
- - - - - - - - - - - - - - - - - -
Orange Stir-fried Chicken
Categories : Asian Main Dishes
Chicken
-------- ------------ --------------------------------
1 teaspoon grated gingerroot or
3 cups thinly sliced fresh mushrooms
-- (about 8 ounces)
1/2 cup coarsely shredded carrot
-- (about 1 medium)
Trim fat from chicken breast halves. Cut chicken into 1/4-inch strips. Mix
soy sauce, 1 teaspoon cornstarch, the gingerroot and garlic in medium
glass or plastic bowl. Stir in chicken. Cover and refrigerate 30 minutes.
Mix orange juice and 2 teaspoons cornstarch until cornstarch is dissolved.

Heat 1 teaspoon of the oil in 10-inch nonstick skillet over high heat. Add
chicken mixture; stir-fry until chicken turns white. Remove chicken from
skillet.
Add remaining 1 teaspoon oil to skillet. Add mushrooms and carrot;
stir-fry about 3 minutes or until mushrooms are tender. Stir in chicken
and orange juice mixture. Heat to boiling, stirring constantly. Boil and
stir 30 seconds or until thickened. Serve over rice. 4 SERVINGS (ABOUT
3/4 CUP CHICKEN MIXTURE AND 1/2 CUP RICE EACH).
- - - - - - - - - - - - - - - - - -
Orange Teriyaki-Glazed Chicken With Citrus Wild Rice
Marinades Bbq & Grilling
-------- ------------ --------------------------------
1 cup fresh orange juice -- plus
3 strips orange zest
1/2 cup soy sauce
1/3 cup honey
4 green onions
--white part minced
--green part thinly sliced -- for garnish
1 cinnamon stick
2 teaspoons sesame oil
citrus wild rice
--see recipe
1. Wash and dry chicken breasts, trimming off any fat or sinew. Halve breasts;
place in shallow baking dish.
2. In saucepan, boil orange juice until reduced by half Add soy sauce, honey,
garlic, green onion whites, ginger, cinnamon stick and sesame oil. Boil about 5
minutes, until thick and syrupy. Remove pan from heat and strain glaze into a
bowl. Let cool to room temperature. Pour half over the chicken breasts, turning
breasts to coat both sides. Marinate chicken breasts in this mixture for 30
minutes.
3. Just before serving, preheat grill or broiler to high. Grill chicken breasts
until cooked, 2 to 3 minutes per side, basting with remaining glaze. Sprinkle
chicken with sliced green onions and serve at once with Citrus Wild Rice.

- - - - - - - - - - - - - - - - - -
Orange Teriyaki-Glazed Chicken With Citrus Wild Rice2
Marinades Bbq & Grilling
-------- ------------ --------------------------------
1 cup fresh orange juice -- plus
3 strips orange zest
1/2 cup soy sauce
1/3 cup honey
4 green onions
--white part minced
--green part thinly sliced -- for garnish
1 cinnamon stick
2 teaspoons sesame oil
citrus wild rice
--see recipe
1. Wash and dry chicken breasts, trimming off any fat or sinew. Halve breasts;
place in shallow baking dish.
2. In saucepan, boil orange juice until reduced by half Add soy sauce, honey,
garlic, green onion whites, ginger, cinnamon stick and sesame oil. Boil about 5
minutes, until thick and syrupy. Remove pan from heat and strain glaze into a
bowl. Let cool to room temperature. Pour half over the chicken breasts, turning
breasts to coat both sides. Marinate chicken breasts in this mixture for 30
minutes.
3. Just before serving, preheat grill or broiler to high. Grill chicken breasts
until cooked, 2 to 3 minutes per side, basting with remaining glaze. Sprinkle
chicken with sliced green onions and serve at once with Citrus Wild Rice.

- - - - - - - - - - - - - - - - - -
Orange-Banana Slush
-------- ------------ --------------------------------
1 1/2 cup orange juice
1 large banana -- cut in chunks
1 tablespoon honey
1 teaspoon vanilla extract -- (up to 2)
6 ice cubes -- crushed
In blender container, puree all ingredients, except ice cubes, until smooth. Add
ice cubes; process until thick. Serve slush in chilled glasses.
Per serving About 88 cal, 1 g pro, 19 g car, 0 g fat, 0% cal from fat, 0 mg chol,
- - - - - - - - - - - - - - - - - -
Orange-Glazed Brussels Sprouts And Carrots
-------- ------------ --------------------------------
2 cups fresh brussels sprouts
--or 10 ounces frozen brussels sprouts
3 medium carrots
--cut lengthwise into quarters
--then into 1-inch pieces

1/2 teaspoon sugar
1/4 teaspoon ground nutmeg -- optional
Cut Brussels sprouts in half. Combine Brussels sprouts and carrots in a medium
saucepan. Cook, covered, in a small amount of boiling water for 10 to 12 minutes
or till vegetables are crisp tender. Drain well. Return vegetables to the
saucepan.
Stir together orange juice, cornstarch, sugar, nutmeg (if using), and 1/4 teaspoon
salt in a small bowl. Add to vegetables. Cook and stir over medium heat till
thickened and bubbly. Cook and stir 1 minute more. Serve at once.
Makes 4 servings.
Microwave directions: Halve the Brussels sprouts. Place fresh Brussels sprouts,
carrots, and 2 tablespoons water in a 1 1/2-quart microwave-safe casserole.
Microwave, covered, on 100 percent power (high) for 6 to 8 minutes or till crisp-
tender, stirring once. (Or, if using frozen Brussels sprouts, thaw slightly under
cold water, then cut in half. Cook with carrots on high for 8 to 10 minutes,
stirring once.) Drain. Stir together orange juice, cornstarch, sugar, nutmeg (if
using), and 1/4 teaspoon salt in a small bowl. Add to vegetables. Microwave,
uncovered, on high for 2 to 3 minutes or till thickened and bubbly, stirring every
30 seconds.
Value: 90% vitamin. A, 100% vitamin. C.
- - - - - - - - - - - - - - - - - -
Orange-Glazed Chicken
-------- ------------ --------------------------------
3 tablespoons worcestershire sauce
5 tablespoons orange marmalade
--or broth
4 chicken breasts
1. In saucepan, heat Worcestershire sauce, marmalade and wine to boiling; stir to
blend. Cool slightly.
2. Remove skin from chicken. Place chicken in bowl or plastic bag, pour sauce

over. Marinate for 30 minutes.
3. Prepare and heat grill, until coals turn gray, or follow directions for gas or
electric grill. Line grill top with 2 layers of aluminum foil.
4. Lift chicken from sauce; place on foil, about 6 inches from heat.
5. Grill about 15 minutes, until well browned and glazed Turn and baste with
sauce; grill another 10 to 15 minutes, until browned and juices run clear when a
fork is inserted near bone. Heat remaining sauce and brush over chicken.
To roast: Preheat oven to 350 F. Lift chicken from sauce, place on rack in�
roasting pan and roast, basting with sauce after 15 minutes. Continue baking for a
total of 25 to 30 minutes, until browned and glazed.
- - - - - - - - - - - - - - - - - -
Orange-Scented Sweet Potato-Squash Puree
-------- ------------ --------------------------------
1 1/2 pounds butternut squash
--1 small
3/4 pound sweet potatoes
--2 small
1 1/2 teaspoons freshly grated orange zest
1 1/2 teaspoons fresh orange juice
salt -- to taste
1. Preheat oven to 375 F. 2. Prick squash and sweet potatoes with a fork; roast on�
a baking sheet for 50 to 60 minutes, or until tender. Cut vegetables in half;
remove and discard squash seeds. 3. When cool enough to handle, scoop flesh into a
bowl. Add orange zest and juice. Mash until smooth. Season with salt. Keep warm.
(The puree will keep, covered, in the refrigerator for up to 1 day. Reheat before
serving.)
Developed by Elizabeth Terry, Elizabeth on 37th, 105 East 37th Street, Savannah,
Georgia. (912) 236-5547.

- - - - - - - - - - - - - - - - - -
Oranges In Spicy Syrup
-------- ------------ --------------------------------
4 oranges
1 tablespoon sugar
1 serrano pepper -- halved
--seeded and thinly sliced crosswise
orange peel curl -- optional
Peel and section oranges, catching any juice in a small glass measure. Set fruit
aside in a shallow, heat-resistant dish. Add enough water to juice to make 3/4 cup
liquid. Pour liquid into a small saucepan; add sugar and serrano pepper.
Cook juice over low heat till sugar dissolves. Bring to boiling; boil gently for 2
minutes. Cool slightly; pour syrup over oranges. Cover and chill. Garnish each
serving with an orange peel curl, if desired.
Makes 4 servings.
- - - - - - - - - - - - - - - - - -
Orecchiette Alla Carrettiera ("Wagon-Driver Style")

-------- ------------ --------------------------------
6 ounces dried orecchiette -- up to 8
--or spaghetti
--12 ounces
1/2 teaspoon salt
1 1/2 tablespoons extra-virgin olive oil
1. Cook orecchiette (or spaghetti) in boiling salted water until al dente, 10 to
12 minutes.
2. Rub the pasta-serving bowl with one half of a garlic clove.
3. On a cutting board, coarsely chop tomatoes and remaining garlic. Transfer to
the serving bowl. Add 1/2 teaspoon salt, basil, oregano and pepper. Drizzle with
olive oil. Toss well.
4. Drain pasta and add to tomatoes. Toss well. Adjust seasoning with salt and
pepper. Serve immediately.
- - - - - - - - - - - - - - - - - -
Orecchiette Alla Carrettiera ("Wagon-Driver Style")2
-------- ------------ --------------------------------
6 ounces dried orecchiette -- up to 8
--or spaghetti

--12 ounces
1/2 teaspoon salt
1 1/2 tablespoons extra-virgin olive oil
1. Cook orecchiette (or spaghetti) in boiling salted water until al dente, 10 to
12 minutes.
2. Rub the pasta-serving bowl with one half of a garlic clove.
3. On a cutting board, coarsely chop tomatoes and remaining garlic. Transfer to
the serving bowl. Add 1/2 teaspoon salt, basil, oregano and pepper. Drizzle with
olive oil. Toss well.
4. Drain pasta and add to tomatoes. Toss well. Adjust seasoning with salt and
pepper. Serve immediately.
- - - - - - - - - - - - - - - - - -
Oriental Barbecued Chicken
Bbq & Grilling Chicken
-------- ------------ --------------------------------
1/2 cup hoisin sauce
1 tablespoon sesame oil
1 tablespoon no-salt-added tomato
paste
Set oven control to broil. Trim fat from chicken breast halves. Place
chicken on rack in broiler pan. Mix remaining ingredients; brush on
chicken. Broil with tops about 4 inches from heat 7 to 8 minutes or until

brown; turn. Brush with sauce. Broil 4 to 5 minutes longer or until juices
of chicken run clear. Heat remaining sauce to boiling. Serve with chicken.
4 SERVINGS.
- - - - - - - - - - - - - - - - - -
NOTES : easy
Oriental Beef with Rice Noodles
-------- ------------ --------------------------------
steak
2 tablespoons sake (rice wine)
sherry or chicken broth
1 tablespoon finely chopped
gingerroot
1/2 teaspoon salt
4 ounces rice sticks
2 cups thinly sliced bok choy with
leaves (about 3 large stalks)
-- (with tops)
1 can straw mushrooms -- (15 ounces)
drained*
Trim fat from beef steak. Cut beef diagonally into 1/4-inch strips. Mix
beef, 2 tablespoons sake, the gingerroot, 2 teaspoons oil, the salt and
garlic in medium glass or plastic bowl. Cover and refrigerate 30 minutes.
Place rice sticks in large bowl. Cover with hot water. Let stand 10
minutes; drain well. Chop coarsely.
Heat 1 teaspoon oil in wok. Add beef mixture; stir-fry about 5 minutes or
until beef is done. Add rice sticks, bok choy, onions and mushrooms;
stir-fry about 4 minutes or until bok choy is crisp-tender. Sprinkle
mixture with 2 tablespoons sake. 4 SERVINGS (ABOUT 1-3/4 CUPS EACH).
*2 jars (4.5 ounces each) whole mushrooms, drained, can be substituted
for the straw mushrooms.

- - - - - - - - - - - - - - - - - -
Oriental Beef with Rice Noodles2
-------- ------------ --------------------------------
steak
1 tablespoon finely chopped
gingerroot
1/2 teaspoon salt
4 ounces rice sticks
2 cups thinly sliced bok choy with
leaves (about 3 large stalks)
-- (with tops)
1 can straw mushrooms -- (15 ounces)
drained*
Trim fat from beef steak. Cut beef diagonally into 1/4-inch strips. Mix
beef, 2 tablespoons sake, the gingerroot, 2 teaspoons oil, the salt and
garlic in medium glass or plastic bowl. Cover and refrigerate 30 minutes.
Place rice sticks in large bowl. Cover with hot water. Let stand 10
minutes; drain well. Chop coarsely.
Heat 1 teaspoon oil in wok. Add beef mixture; stir-fry about 5 minutes or
until beef is done. Add rice sticks, bok choy, onions and mushrooms;
stir-fry about 4 minutes or until bok choy is crisp-tender. Sprinkle
mixture with 2 tablespoons sake. 4 SERVINGS (ABOUT 1-3/4 CUPS EACH).
*2 jars (4.5 ounces each) whole mushrooms, drained, can be substituted
for the straw mushrooms.
- - - - - - - - - - - - - - - - - -

Oriental Coleslaw
Categories : Asian Salads
-------- ------------ --------------------------------
2 cups finely shredded Chinese
cabbage (about 1/2 pound)
1/4 cup chopped jicama
1/4 cup coarsely shredded carrot
Sesame Dressing
SESAME DRESSING
3 tablespoons rice or white wine
vinegar
2 teaspoons sugar
2 teaspoons sesame seed -- toasted
2 teaspoons low-sodium soy sauce
Toss all ingredients.
SESAME DRESSING
- - - - - - - - - - - - - - - - - -
Oriental Dip
Categories : Appetizers Dips
Brunches & Entertaining Asian
-------- ------------ --------------------------------
8 ounces soft tofu
1/2 cup lowfat cottage cheese
1 tablespoon chopped green onion
-- (with top)
1 teaspoon grated gingerroot
1 tablespoon sesame seed -- toasted
Place tofu, cottage cheese and soy sauce in blender or food processor.
Cover and blend or process about 30 seconds or until smooth. Stir in onion

and gingerroot. Cover and refrigerate at least 2 hours. Stir in sesame
seed. Serve with raw vegetables or crackers if desired. ABOUT 1-1/2 CUPS
DIP.
- - - - - - - - - - - - - - - - - -
NOTES : easy
Oriental Foil-Wrapped Chicken With Vegetables
-------- ------------ --------------------------------
l0 ounces frozen tiny whole carrots
--1 pound total
1 4 ounce who mushrooms -- drained
1 small red sweet pepper
--cut into bite-size strips
3 tablespoons hoisin sauce
1 teaspoon grated gingerroot
hot cooked rice -- optional
Heat oven to 425 F. Run carrots under cold water to thaw. Drain well. Rinse�
chicken; pat dry. Place one chicken breast half in the center of an 18xl2-inch
piece of heavy foil. Repeat with remaining chicken and three additional foil
pieces. Divide carrots, mushrooms, and sweet pepper strips evenly among foil
pieces.
Stir together hoisin sauce, garlic, ginger, and ground red pepper. Drizzle over
chicken and vegetables. Bring up two opposite sides of foil and seal with a double
fold. Fold remaining ends to completely enclose the chicken and vegetables,
leaving space for steam to build. Repeat with each foil packet. Place on a
15xlOxl-inch baking pan. Bake for 30 minutes or till chicken is tender and no
longer pink.
To serve, carefully open foil packets. Sprinkle with green onion. If desired,
serve over rice. Spoon some of the cooking juices over all.
Makes 4 servings.

Food exchanges: 1 1/2 vegetable, 3 meat.
- - - - - - - - - - - - - - - - - -
Oriental Lemon-Chicken Rotini
Main Dishes
-------- ------------ --------------------------------
1/2 pound rotini
1 pound skinless boneless chicken breasts -- cut in strips
1 tablespoon olive
--or vegetable oil
1 pound frozen stir-fry vegetable combination -- slightly thawed
1/3 cup prepared stir-fry sauce
2. Meanwhile, in large skillet, brown chicken in oil. Add garlic and lemon juice;
cook 2 to 3 minutes. Add vegetables and sauce; mix well. Cook about 3 minutes
longer, or until vegetables are crisp-tender. Add rotini; mix well. Serve hot or
cold.
- - - - - - - - - - - - - - - - - -
Oriental Lemon-Chicken Rotini2

Main Dishes
-------- ------------ --------------------------------
1/2 pound rotini
1 tablespoon olive
--or vegetable oil
cold.
- - - - - - - - - - - - - - - - - -
Oriental Lemon-Chicken Rotini3
Main Dishes
-------- ------------ --------------------------------
1/2 pound rotini
1 tablespoon olive
--or vegetable oil

cold.
- - - - - - - - - - - - - - - - - -
Oven-poached Halibut
-------- ------------ --------------------------------
4 halibut steaks -- 1-inch thick
-- (about 1-1/2 pounds)
1/4 teaspoon salt
4 sprigs dill weed
4 slices lemon
5 black peppercorns
1/4 cup dry white wine or water
Heat oven to 450 degrees. Place fish steaks in ungreased rectangular
baking dish, 12 X 7-1/2 X 2 inches. Sprinkle with salt. Place dill weed
sprig and lemon slice on each. Top with peppercorns. Pour wine over fish.
Bake uncovered 20 to 25 minutes or until fish flakes easily. 4 SERVINGS.
MICROWAVE DIRECTIONS: Prepare as directed--except arrange fish steaks,
thickest parts to outside edges, in rectangular microwavable dish, 12 X
7-1/2 X 2 inches. Cover tightly and microwave on high 7 to 9 minutes
rotating dish 1/2 turn after 4 minutes, until fish flakes easily with
fork. Let stand covered 3 minutes; drain.
- - - - - - - - - - - - - - - - - -
NOTES : easy
Overnight Muesli

Categories : Snacks Breakfast
-------- ------------ --------------------------------
1 cup uncooked oats
--quick or old-fashioned
2 cups nonfat plain yogurt
8 ounces crushed pineapple -- undrained
3 tablespoons honey
Stir 1 cup uncooked oats (quick or old-fashioned), 2 cups nonfat plain yogurt, one
8-ounce can crushed pineapple (undrained), 3 tablespoons honey and 1 teaspoon pure
vanilla extract until blended. Cover and refrigerate overnight or for up to 4
days. Serve with sliced fruit and toasted nuts.
150 calories per serving (without toppings); 1 gram fat.
- - - - - - - - - - - - - - - - - -
Pad Thai
Saut ed & Stir-Fried Main Dishes�
-------- ------------ --------------------------------
1/4 pound dried rice noodles
2 teaspoons peanut oil
1/2 pound small shrimp -- peeled and deveined
2 cups mung bean sprouts
1/2 cup sliced scallion greens
3 tablespoons rice vinegar
2 1/2 tablespoons fish sauce
2 tablespoons sugar
1 teaspoon chinese chile paste with garlic
2 tablespoons chopped dry-roasted peanuts
1. In a large bowl, soak rice noodles in warm water to cover until they are limp
and white, about 20 minutes.
2. In a wok or large deep skillet, heat oil over high heat until very hot. Add the

garlic and stirfry until golden, about 10 seconds. Add the egg and cook, stirring,
until scrambled, about 30 seconds. Add shrimp and stir-fry until they curl and
turn pink, about 2 minutes.
3. Drain the noodles and add to the wok, tossing with tongs until they soften and
curl, about 1 minute. Add bean sprouts, scallion greens, vinegar, fish sauce,
sugar and chile paste; toss until the shrimp are fully cooked and noodles are
heated through, 1 to 2 minutes. Sprinkle with peanuts and serve immediately.
56 grams carbohydrate; 1,415 mg sodium; 188 mg cholesterol; 1 gram fiber.
- - - - - - - - - - - - - - - - - -
Pad Thai2
-------- ------------ --------------------------------
2 tablespoons sugar

- - - - - - - - - - - - - - - - - -
Pad Thai3
-------- ------------ --------------------------------
2 tablespoons sugar

- - - - - - - - - - - - - - - - - -
Paella Soup
Categories : Pork Soups & Stews
-------- ------------ --------------------------------
8 ounces boneless pork loin
1/3 cup chopped red sweet pepper
29 ounces reduced-sodium chicken broth
--2 cans
1/2 cup long grain rice
1 bay leaf
1/2 teaspoon dried oregano -- crushed
1/4 teaspoon salt
1/8 teaspoon ground turmeric
8 ounces peeled and deveined shrimp
1 cup frozen green peas
1 tablespoon snipped fresh parsley -- optional
Cook pork in hot oil in a large saucepan for 4 to 5 minutes or till no longer
pink; remove from pan. Cook green onion, sweet pepper, and garlic in drippings in
same pan for 2 minutes.
Stir in broth, rice, bay leaf, oregano, salt, red pepper, and turmeric. Reduce
heat; cover and simmer 15 minutes. Stir in cooked pork, shrimp, and peas. Simmer,
covered, for 3 to 5 minutes or till shrimp are opaque. Remove bay leaf. Sprinkle
with fresh parsley before serving, if desired.
Makes 4 servings.
Value: 13% vitamin. A, 30% vitamin. C, 23% iron. Food exchanges: 1 1/2 bread, 2
1/2 meat.

- - - - - - - - - - - - - - - - - -
Painter's Palette Fruit Plate
Categories : Appetizers Fruits
-------- ------------ --------------------------------
2 cups fresh or frozen raspberries
--or strawberries
sugar -- optional
5 pink and/or white grapefruit
--peeled and sectioned
5 oranges
--peeled and sectioned
fresh raspberries
--and blueberries
--or other fresh fruit -- optional
Thaw berries, if frozen. In a blender container or food processor bowl, blend or
process berries till smooth. Strain. If desired, stir in sugar to taste. Cover and
chill till serving time.
Arrange grapefruit and orange sections in rows on a large plate or platter. Cover
and chill till serving time.
To serve, drizzle pureed berry mixture over the fruit. Sprinkle with fresh berries
or other fresh fruit, if desired.
Makes 10 servings.
- - - - - - - - - - - - - - - - - -
Parmesan Breadsticks
Categories : Italian Savory Breads
Yeast Breads

-------- ------------ --------------------------------
1/2 cup freshly grated parmesan cheese -- plus 2 tablespoons
1 package quick-rising yeast
1 1/4 teaspoons salt
1/2 teaspoon granulated sugar
3/4 cup water
1 large egg white -- beaten with
1 tablespoon water
1. In a food processor, pulse flour, cornmeal, 1/2 cup Parmesan, yeast, salt,
sugar and pepper. Set aside.
2. Heat water and oil in a saucepan until hot to the touch (120 F).�
3. With processor running, slowly add hot liquid. Process until dough forms a
ball. (Add 1 to 2 tablespoons warm water if needed.) Process for 1 minute more.
4. Turn dough out onto a floured surface. Cover with plastic wrap and let rest for
10 to 15 minutes.
spray. Sprinkle with cornmeal.
6. Roll dough into a 7-by-l0-inch rectangle. Cut into twelve 7-inch strips. Gently
twist each strip and place 1 inch apart on prepared baking sheet. Brush with egg
white mixture and sprinkle with remaining 2 tablespoons Parmesan. Bake for 10 to
12 minutes, or until golden brown. Transfer to a wire rack to cool.
MAKES 1 DOZEN BREADSTICKS.
105 calories per breadstick; 4 grams protein; 2 grams fat(t.1 grams saturated
fat); 17 grams carbohydrate; 320 mg sodium; 4 mg cholesterol; 1 gram fiber.
- - - - - - - - - - - - - - - - - -
Parmesan Dressing
Categories : Italian Salad Dressings
-------- ------------ --------------------------------

1/3 cup skim milk
1/8 teaspoon salt
1 small clov garlic -- finely chopped
Mix all ingredients. Cover and refrigerate any remaining dressing. ABOUT
1-1/2 CUPS DRESSING.
- - - - - - - - - - - - - - - - - -
Parmesan-Pepper Rolls
Categories : Savory Breads Yeast Breads
-------- ------------ --------------------------------
2 tablespoons sugar
1 teaspoon salt
1/4 teaspoon salt
1/4 teaspoon coarsely ground pepper
1 package active dry yeast
1 cup very warm water (120
to 130 degrees)
2 egg whites or
Mix 1-1/4 cups of the flour, the sugar, cheese, salt, pepper and yeast in
large bowl. Beat in water, egg whites and oil until smooth. Stir in
remaining flour until smooth. Scrape batter from side of bowl. Cover and
let rise in warm place about 30 minutes or until double.
Spray 12 medium muffin cups, 2-1/2 X 1-1/4 inches, with nonstick cooking
spray. Stir down batter, beating about 25 strokes. Divide batter among
muffin cups. Let rise uncovered 20 to 30 minutes or until batter rounds
over tops of cups.
Heat oven to 400 degrees. Bake 15 to 20 minutes or until golden brown. 12
ROLLS.
- - - - - - - - - - - - - - - - - -

Pasta & Rice Pilaf
-------- ------------ --------------------------------
3/4 cup orzo
--or 4 ounces spaghetti
--broken into 1-inch pieces
1 cup long-grain white rice
3 cups water
1 teaspoon salt
1. In a large saucepan, heat oil over medium heat. Add orzo (or spaghetti) and
cook, stirring, until golden, about 3 minutes. Add rice and stir for 1 minute
more.
2. Add water and salt and bring to a boil. Reduce heat to low, cover and simmer
until liquid has been absorbed and pasta is tender, 15 to 20 minutes. Fluff with a
fork before serving.
- - - - - - - - - - - - - - - - - -
Pasta Printemps
Seafood
-------- ------------ --------------------------------
1 pound asparagus
8 ounces capellini -- (angel hair pasta)
2 medium carrot -- cut in 1/4" strips
1 green onion -- sliced diagonally

2 teaspoons oil
1/4 cup tomato paste
1 tablespoon fresh basil -- snipped
12 ounces frozen shrimp/fresh shrimp -- peeled and deveined
1/4 teaspoon freshly ground pepper -- coarsely ground
Printemps means springtime in french. Dried Basil may be substituted for Fresh;
use 2 Tablespoons.
1. Trim the asparagus spears and rinse in cold water. Remove the tips; set
aside. Bias-slice the remaining portions of the asparagus spears into 1- to- 1
1/2-inch pieces, and set them aside.
2. Cook the pasta accorsong to the package directions, addisn asparagus tips and
pieces and carrots for the last 2 or 3 minutes of cooking time. Drain pasta and
vegetables; keep warm.
3. Meanwhile, cook and stir green onion and garlic in large skillet in hot oil
for 1 or 2 minutes until crisp-tender. Stir in broth, tomato paste, and 2
Tablespoons dried basil (If substituting for fresh basil). Toss with pasta and
vegetables. Sprinkle with pepper and fresh basil leaves.
361 calories, 5 g total fat, 1 g satuarted fat
- - - - - - - - - - - - - - - - - -
Pasta Printemps2
Seafood
-------- ------------ --------------------------------
1 pound asparagus
2 teaspoons oil

use 2 Tablespoons.
- - - - - - - - - - - - - - - - - -
Pasta Printemps3
Seafood
-------- ------------ --------------------------------
1 pound asparagus
2 teaspoons oil
use 2 Tablespoons.

- - - - - - - - - - - - - - - - - -
Pasta Printemps4
Seafood
-------- ------------ --------------------------------
1 pound asparagus
2 teaspoons oil
use 2 Tablespoons.

- - - - - - - - - - - - - - - - - -
Pasta Salad With Grilled Vegetables
-------- ------------ --------------------------------
--dressing--
2 tablespoons water
3/4 teaspoon salt
1/8 teaspoon pepper
2 teaspoons extra-virgin alive oil
3 ripe tomatoes
--about 1 pound
--cut in 1/4-inch chunks
--2 1/2 cups
olive oil non-stick cooking spray
1 large red bell pepper
--cored and quartered
2 medium zucchini
--halved lengthwise
1 medium yellow squash
--about 6 ounces
--halved lengthwise
1 large red onion -- sliced 1/2-inch
-- thick
4 cups uncooked bow-tie pasta
--8 ounces
--cooked according to directions
--with running cold water
1. Whisk Dressing ingredients in a large bowl. Stir in tomatoes and let stand at
least 20 minutes to extract juices.
2. Meanwhile heat barbecue grill, ridged cast-iron grill pan or broiler.
3. Spray vegetables with cooking spray. Grill or broil, turning as needed, until
slightly charred and tender: peppers 16 to 18 minutes; squashes 13 to 15 minutes;
onions 10 to 12 minutes. Remove to a cutting board.

4. Cut peppers in 1/2-inch-wide strips, squashes in bite-size chunks and separate
onion slices into rings (cut large rings in half). Add to bowl along with pasta.
Toss to mix and coat. Serve at room temperature.
Makes 10 cups, 8 servings.
cholesterol, 218 mg sodium. Exchanges: 1 1/3 starch, 1 1/2 vegetables, 1/2 fat.
- - - - - - - - - - - - - - - - - -
Pasta Salad With Grilled Vegetables2
-------- ------------ --------------------------------
--dressing--
2 tablespoons water
3/4 teaspoon salt
1/8 teaspoon pepper
3 ripe tomatoes
--about 1 pound
--2 1/2 cups
2 medium zucchini
--halved lengthwise
--about 6 ounces
--halved lengthwise
-- thick
--8 ounces

- - - - - - - - - - - - - - - - - -
Pasta Salad With Grilled Vegetables3
-------- ------------ --------------------------------
--dressing--
2 tablespoons water
3/4 teaspoon salt
1/8 teaspoon pepper
3 ripe tomatoes
--about 1 pound
--2 1/2 cups
2 medium zucchini
--halved lengthwise
--about 6 ounces
--halved lengthwise
-- thick

--8 ounces
- - - - - - - - - - - - - - - - - -
Pasta With Roasted Butternut Squash, Onions & Sage
-------- ------------ --------------------------------
1 pound butternut or acorn squash -- peeled
--1/4 inch thick
--about 1 1/2 cups
1 onion -- peeled and thinly
-- sliced
1 tablespoon slivered fresh sage leaves
--or 1 teaspoon dried rubbed sage
1 1/2 teaspoon olive oil
1 ounce canadian bacon -- cut into
-- matchsticks
--1/4 cup
6 ounces dried pasta

--such as bow ties or wheels
1 cup diced ripe tomatoes
3 tablespoons chopped green olives
1. Position rack in lower third of oven. Preheat oven to 450 F.�
2. On a baking sheet with sides, toss squash, onions, sage, oil, salt and pepper.
Spread out in an even layer and roast for 15 to 20 minutes, stirring once, or
until the vegetables are beginning to brown. Toward the end of cooking, stir in
Canadian bacon.
3. Meanwhile, cook pasta in a large pot of boiling salted water until a dente, 8
to 10 minutes. Drain and return to the pot Add the roasted vegetables, tomatoes
and olives; toss to combine. Serve with Parmesan cheese.
Makes 2 servings.
- - - - - - - - - - - - - - - - - -
Pasta With Roasted Butternut Squash, Onions & Sage2
-------- ------------ --------------------------------
1 pound butternut or acorn squash -- peeled
--1/4 inch thick
--about 1 1/2 cups
1 onion -- peeled and thinly
-- sliced
1 tablespoon slivered fresh sage leaves
--or 1 teaspoon dried rubbed sage
1 1/2 teaspoon olive oil
1 ounce canadian bacon -- cut into
-- matchsticks
--1/4 cup
6 ounces dried pasta
--such as bow ties or wheels
1 cup diced ripe tomatoes
3 tablespoons chopped green olives

1. Position rack in lower third of oven. Preheat oven to 450 F.�
2. On a baking sheet with sides, toss squash, onions, sage, oil, salt and pepper.
Spread out in an even layer and roast for 15 to 20 minutes, stirring once, or
until the vegetables are beginning to brown. Toward the end of cooking, stir in
Canadian bacon.
3. Meanwhile, cook pasta in a large pot of boiling salted water until a dente, 8
to 10 minutes. Drain and return to the pot Add the roasted vegetables, tomatoes
and olives; toss to combine. Serve with Parmesan cheese.
Makes 2 servings.
- - - - - - - - - - - - - - - - - -
Pasta With Seafood Sauce
Main Dishes
-------- ------------ --------------------------------
8 ounces pasta
--spaghetti -- linguine or angel
-- hair
1 pound assorted seafood
--calamari -- shrimp, crabmeat
--lobster and flaked fish
1 pound tomatoes -- chopped
1 cup finely chopped fresh basil
1/4 teaspoon salt -- to taste
1/4 teaspoon pepper -- to taste
1. Prepare pasta according to package directions, until al dente; drain well.
2. Meanwhile, in large skillet heat olive oil; add garlic and saut until golden.�
Add tomatoes, basil, salt and pepper. Cook for about 2 minutes. Add raw seafood.
Cook about 3 minutes longer.
3. Quickly toss with pasta, adding seafood now if already cooked.

minutes.
- - - - - - - - - - - - - - - - - -
Pasta With Seafood Sauce2
Main Dishes
-------- ------------ --------------------------------
8 ounces pasta
-- hair
minutes.

- - - - - - - - - - - - - - - - - -
Pasta With Seafood Sauce3
Main Dishes
-------- ------------ --------------------------------
8 ounces pasta
-- hair
minutes.
- - - - - - - - - - - - - - - - - -
Pasta, Cheese, And Vegetable Salad
Categories : Pastanoodle Salads

Light Meals
-------- ------------ --------------------------------
2 cups rotini
--and/or penne or other pasta
2 cups broccoli flowerets
1 1/2 cup reduced-fat cheddar cheese
--cut into small cubes
1 green and/or red sweet pepper -- chopped
3 tablespoons fresh basil -- snipped, or 1/2
-- teaspoon dried
-- basil, crushed
1/4 teaspoon salt
1/4 teaspoon pepper
Cook pasta according to package directions; add broccoli flowerets for the last 5
minutes of cooking. Drain, rinse, and drain again. Combine pasta and broccoli,
cheese, cherry tomatoes, sweet pepper, and green onions in a large bowl.
Combine olive oil, vinegar, basil, salt, and pepper in a screw-top jar; shake well
to mix. Pour over pasta mixture. Cover and refrigerate 2 hours or till serving
time.
Makes 6 main-dish or 12 side-dish servings.
Nutrition facts per main-dish serving: 241 cal., 10 g total fat (4 g sat. fat), 20
mg cholesterol, 302 mg sodium, 25 g carbohydrate., 2 g dietary fiber, 13 g pro.
Food exchanges: 1 vegetable, 1 bread, 1 meat, 1 1/2 fat.
- - - - - - - - - - - - - - - - - -
Pasta, Cheese, And Vegetable Salad2
Light Meals
-------- ------------ --------------------------------
2 cups rotini

-- teaspoon dried
-- basil, crushed
1/4 teaspoon salt
1/4 teaspoon pepper
time.
- - - - - - - - - - - - - - - - - -
Pasta, Cheese, And Vegetable Salad3
Light Meals
-------- ------------ --------------------------------
2 cups rotini

-- teaspoon dried
-- basil, crushed
1/4 teaspoon salt
1/4 teaspoon pepper
time.
- - - - - - - - - - - - - - - - - -
Peach Melba Snack
-------- ------------ --------------------------------
2 tablespoons raspberry all-fruit spread
1 medium peach
--cut into 1/8-inch thick slices
2 teaspoons brown sugar
1. Spread 1/2 teaspoon fruit spread on each melba round. Top with 2 peach slices;
sprinkle with brown sugar.
2. Arrange 6 toasts on microwave dish. Microwave on High until sugar melts, about
35 to 40 minutes. Repeat with remaining snacks.
Makes 12 servings. Preparation time: About 10 minutes. Microwave time: About 35 to
40 minutes.

- - - - - - - - - - - - - - - - - -
Peach Upside-Down Cake
-------- ------------ --------------------------------
--Cake--
1/4 teaspoon salt
3/4 cup sugar
1/4 cup stick margarine -- softened
2/3 cup skim milk
1 teaspoon vanilla
--Topping--
1/2 cup brown sugar
2 cups fresh peach slices
--or frozen--thawed
1 tablespoon stick margarine -- softened
whipped topping -- optional
Preheat oven to 350 F. coat 8-inch cake pan with no-stick cooking spray. Combine�
brown sugar and 1 tablespoon margarine in cake pan; pat over bottom of pan; pat
over bottom of pan. Arrange peach slices in circular design in bottom of pan.
Combine all cake ingredients in large mixing bowl; beat on low speed of electric
mixer for 30 seconds, scraping bowl constantly. Turn mixer to high speed and beat
for 3 minutes. Pour batter over peaches. Bake 35 to 40 minutes or until
toothpick inserted in center comes out clean. Cool in pan 5 minutes. Turn out
onto large serving plate. Serve with whipped topping, if desired.
Makes 8 servings.
Nutritional Information per serving: Calories 188; fat 7g; protein 8g;

- - - - - - - - - - - - - - - - - -
Peach-Amaretto Frappe
Categories : Beverages Breakfast
-------- ------------ --------------------------------
1 cup nonfat milk
1 large ripe peach -- peeled and pitted
--cut into eighths
--or 2 canned peach halves -- drained
5 ice cubes -- crushed , (up to 6)
2 tablespoons brown sugar
Combine all ingredients in blender. Blend at high speed about 1 minute, or until
smooth and foamy. Pour into a chilled glass and serve.
- - - - - - - - - - - - - - - - - -
Peach-Berry Compete
-------- ------------ --------------------------------
2 teaspoons peach preserves
--or apricot preserves
--or orange marmalade
1/2 cup sliced peeled fresh peaches
1 dash ground cinnamon
1/4 cup vanilla frozen yogurt
2 tablespoons fresh red raspberries
--or blueberries
Combine orange juice and preserves or marmalade in a small saucepan. Add peaches
and cinnamon. Bring to boiling; reduce heat. Cover and simmer for 3 to 5 minutes

or till peaches are just tender.
To serve pour warm or cool compote over yogurt. Sprinkle with fresh raspberries or
blueberries.
Makes 1 serving.
Nutrition facts per serving: 145 ca1., 2 g total fat (1 g sat. fat), 1 mg
value: 29% vitamin. C.
Food exchanges: 1 fruit, 1/2 fat.
- - - - - - - - - - - - - - - - - -
Peach-Blackberry Crumple
-------- ------------ --------------------------------
7 tablespoons unsalted butter -- divided
6 large peaches -- peeled and diced
1 cup blackberries
3/4 teaspoons cinnamon
1/2 teaspoon ground mace
1/2 lemon -- juiced
8 sheets phyllo dough -- at room temperature
confectioners' sugar
1. Preheat oven to 400 F. Using 1 tablespoon of the butter, generously grease a 12�
1/4-inch casserole dish.
2. In small saucepan, melt 4 tablespoons butter. Set aside.
3. In large non-reactive bowl, toss peaches and blackberries with sugar, cinnamon,
mace and lemon juice. Arrange fruit mixture in casserole. Cut the remaining 2
tablespoons butter into thin chips; dot over fruit.
4. Lay phyllo flat on a countertop and cover with a damp kitchen towel. Transfer 1
sheet of phyllo to a work surface; brush it generously with the melted butter.
Gently pick up the buttered dough; loosely crumple it into a ball about 4 inches
in diameter. Place the crumpled phyllo on top of the fruit. Repeat with the
remaining phyllo, leaving some space between crumples for the juices to bubble up
as the fruit cooks.

5. Bake 10 minutes. Reduce oven temperature to 325 F, bake 20 minutes longer, or�
until edges of the phyllo are light brown. Sprinkle generously with confectioners'
sugar. Raise oven temperature to 400 and bake until sugar melts to a glaze, about�
8 to 10 minutes.
6. Let crumple stand up to 1 hour. Serve while still warm; the phyllo will get
soggy if the crumple stands too long.
Makes 8 servings. Preparation time: About 20 minutes. Baking time: About 38 to 40
minutes.
- - - - - - - - - - - - - - - - - -
Peach-Bourbon Frozen Yogurt
-------- ------------ --------------------------------
2 peaches -- peeled
--pitted and diced
3 tablespoons bourbon
4 tablespoons chopped pecans -- optional
1.In a mixing bowl, combine peaches, bourbon and brown sugar. Let stand for 10
minutes.
2. Add frozen yogurt to the bowl. Use a potato masher to mix in the fruit mixture.
Cover and freeze for 15 minutes, or until ready to serve.
3. Scoop frozen yogurt into 4 serving dishes and top with pecans, if desired.
Serve immediately.
mg sodium; 0 mg cholesterol; 1 gram fiber.
- - - - - - - - - - - - - - - - - -

Peach-Filled Phyllo Bundles
Pastry
-------- ------------ --------------------------------
3 medium peaches -- peeled
--pitted -- and coarsely
-- chopped
--or 2 1/4 cups frozen unsweetened peach
-- slices
--thawed end coarsely chopped
4 teaspoons miniature semisweet chocolate pieces
1 teaspoon lemon juice
butter-flavor nonstick spray coating
4 sheets frozen phyllo dough
--17xl2-inch rectangles) -- thawed
2 teaspoons powdered sugar
fresh peach slices -- optional
For filling, combine peaches, granulated sugar, chocolate pieces, flour, and lemon
juice in a medium mixing bowl. Toss to mix; set aside.
Spray four 6-ounce custard cups with nonstick coating. Set aside. Spray one phyllo
sheet with nonstick coating. Keep remaining sheets of phyllo covered with plastic
wrap to keep them from drying out. Place another sheet of phyllo on top of the
first sheet, then spray with nonstick coating. Repeat twice. Cut stack in half
lengthwise and then in half crosswise to form four rectangles.
Using one stack of phyllo, gently ease center of phyllo into bottom and up sides
of one custard cup (Phyllo will hang over edge). Spoon about 1/2 cup of the peach
filling into center. Bring phyllo up over filling, pinching together to form a
ruffled edge. Spray again with nonstick coating. Repeat with remaining phyllo and
filling. Place custard cups in a 15xl0xl-inch baking pan.
Bake in a 375 F oven for 20 minutes. Cool 5 minutes in custard cups; remove from�
cups. Cool slightly or completely. Sift powdered sugar over pastry tops before
serving. If desired, garnish with a few fresh raspberries and peach slices.
Makes 4 servings.
Food exchanges: 1/2 fruit, 1 bread.

- - - - - - - - - - - - - - - - - -
Peach-Poppy Seed Vinaigrette
-------- ------------ --------------------------------
2 teaspoons honey
1/8 teaspoon salt
1 large peach -- peeled and cut in
half*
1 teaspoon poppy seed
*Substitute
1 mango or large nectarine.
Place all ingredients except poppy seed in blender or food processor.
Cover and blend or process on medium speed until smooth. Stir in poppy
seed. Cover and refrigerate at least 1 hour. ABOUT 1-1/4 CUPS VINAIGRETTE.
- - - - - - - - - - - - - - - - - -
Peach-Raspberry Cobbler
-------- ------------ --------------------------------
20 ounces frozen raspberries
1/4 cup water
--white wine or grand marnier
1/3 cup cornstarch
1/2 cup canned evaporated skimmed milk

40 ounces canned cling peaches -- sliced
15 ounces pie dough -- cut into 3-inch
-- circles
1. Preheat oven to 375 . In large bowl, place frozen raspberries.�
2. In medium bowl, combine water, cornstarch, sugar, milk, vanilla and almond
extracts. Pour over frozen raspberries; let stand 15 minutes, or until raspberries
are almost defrosted.
3. Spread mixture in a 13- by 9-inch baking pan. Cover with peach slices and dough
circles.
4. Bake for 50 minutes.
5. Allow to cool 1/2 hour. To serve, with large spoon, lift and invert each
serving onto a plate, so that crust is on bottom.
- - - - - - - - - - - - - - - - - -
Peaches And Cream Terrine
-------- ------------ --------------------------------
1 nonfat pound cake
16 ounces sliced peaches in juice -- drained
-- juice reserved
2 envelopes unflavored gelatin
1 1/2 cups reduced-calorie non-dairy whipped topping -- thawed
12 ounces frozen raspberries -- thawed
1. Slice cake horizontally into 4 layers. Place bottom slice in plastic wrap-lined
9- by 5- by 3-inch loaf pan. Stand up two center pieces on long sides of pan; set
aside.
2. In small saucepan, measure 2/3 cup reserved peach juice, adding water if needed
to make 2/3 cup. Sprinkle gelatin over juice; let stand 1 minute. Over low heat,
stir about 2 minutes, until gelatin dissolves. Cool for 5 minutes.
3. In large bowl, combine whipped topping and yogurt. Whisk in gelatin mixture.

Chill until consistency of unbeaten egg whites. Fold in peaches. Pour into cake-
lined pan. Replace top cake slice; cover with plastic wrap and chill at least 3
hours.
4. In small bowl, combine raspberries, sugar and 3 tablespoons water. Chill at
least 1 hour. To serve, unmold cake. Slice and serve with sauce.
- - - - - - - - - - - - - - - - - -
Peanut-Butter-Banana Breakfast Shake
-------- ------------ --------------------------------
1 cup nonfat milk
1/2 cup frozen banana slices
2 teaspoons peanut butter
sweetened cocoa powder -- optional
1. Combine all ingredients in a blender and blend until smooth and creamy. Pour
into a tall glass and garnish with a sprinkle of cocoa powder.
chol, 178 mg xod, 2 g fiber.
- - - - - - - - - - - - - - - - - -
Pear Tart Tatin
Categories : Pies

-------- ------------ --------------------------------
1 recipe nut pastry dough
--small single-crust
--made with walnuts or pecans
5 ripe but firm bosc pears
3/4 cup water
1 tablespoon butter
1. Preheat oven to 375 F. 2. Place 2 overlapping sheets of plastic wrap on a work�
surface. Set dough in the center and cover with 2 more sheets of plastic wrap.
Roll dough into a l0-inch circle. Transfer dough (still between plastic) to a
baking sheet and freeze until ready to use. 3. Peel pears, cut in half lengthwise
and core. In a bowl, toss with 1 tablespoon lemon juice; set aside. 4. In a heavy
10-inch ovenproof skillet, combine 1/4 cup water and sugar. Over low heat, swirl
until sugar dissolves. Increase heat to medium and bring sugar syrup to a simmer.
Cover and simmer for 1 minute. Uncover and cook, without stirring, until syrup
turns light amber, 6 to 8 minutes. Gently swirl skillet if syrup is coloring
unevenly. 5. Remove from heat and add remaining 1/2 cup water and 2 tablespoons
lemon juice. (Stand back, as caramel may sputter.) Return skillet to low heat and
stir until caramel has dissolved. Add butter and stir until melted. 6. Arrange
pears cut-side down in the caramel in a tight circle, with 1 pear half in the
center. Increase heat to medium. Cover and cook for 10 minutes. With tongs, turn
pears cut-side up and increase heat to high. Cook, uncovered, until pears are
tender and caramel becomes a thick glaze, about 5 minutes. Remove from heat. 7.
Remove pastry from freezer and peel off plastic wrap. Lay crust over pears,
turning edges under to fit. (Let the steam from the pears warm the crust until
pliable.) 8. Bake for 25 to 30 minutes, or until crust is golden. Remove from
oven. Place a large flat serving plate on top of the tart, quickly invert it and
remove pan. Let cool for about 10 minutes before serving. Serve warm or at room
temperature.
MAKES 8 SERVINGS.
- - - - - - - - - - - - - - - - - -
Pear-Ginger Plan

-------- ------------ --------------------------------
5 eggs
3 1/2 cups milk
2 tablespoons chopped candied ginger
1/4 teaspoon salt
16 ounces pears -- in juice
--or extra light syrup -- diced
--juice reserved
--1 can
1 teaspoon grated lime peel
1 strips lime peel -- optional
1. Preheat oven to 325 F. Sprinkle 1/2 cup sugar evenly over bottom of a small,�
heavy skillet. Stirring occasionally with a wooden spoon, cook slowly over low
heat about 3 minutes, or just until sugar melts to a golden syrup. Immediately
pour syrup into a 5-cup ring mold. Tilt mold while syrup is hot to coat bottom and
sides of mold. Place in baking pan; set aside.
2. In large bowl, beat eggs. Blend in remaining 1/2 cup sugar, milk, ginger,
vanilla and salt. Pour into prepared mold.
3. Place mold in a 9- by 12-inch baking pan. Pour hot water into baking pan
halfway up mold. Place baking pan on middle rack of oven.
4. Bake 55 to 60 minutes, or until set (a knife inserted in center should come out
clean).
5. Remove mold from hot water; cool completely on rack; chill, covered, in
refrigerator at least 1 hour.
6. To unmold, loosen edges with sharp knife. Place serving plate upside down on
mold and reverse the two; shake gently to release. Caramel will run down side.
7. In medium saucepan, over medium heat, combine pears, pear juice, lime peel,
lime juice and cornstarch. Heat, stirring constantly, about 7 minutes, or until
mixture boils and thickens; cool. Spoon in center of flan. Garnish with strips of
lime peel, if desired.
- - - - - - - - - - - - - - - - - -
Pear-Orange Tapioca Pudding

-------- ------------ --------------------------------
1 ounce pear slices
--or halves -- in juice
--1 can
1 3/4 cups milk
3/4 cup honey
3 tablespoons quick-cooking tapioca
1 egg -- lightly beaten
1. Drain pears, reserving all juice in measuring cup. Dice pears and set aside.
Add milk to pear juice to equal 2 3/4 cups.
2. In medium saucepan, combine liquid mixture, honey and tapioca. Over medium
heat, bring mixture to a boil, stirring constantly. Remove from heat; set aside.
3. In small bowl, whisk 1/4 cup of cooked mixture with beaten egg. Pour back into
saucepan to combine with cooked mixture; whisk to mix thoroughly.
4. Whisk in orange peel and vanilla. Pour mixture into large bowl; cover and cool
completely. Stir in diced pears. Refrigerate until ready to serve.
- - - - - - - - - - - - - - - - - -
Pears In Sauterne
-------- ------------ --------------------------------
1 2/3 cup sauterne
--or other semi-dry white wine
3 strips lemon zest
--1 inch by 1/2 inch
1 bay leaf
1 vanilla bean
4 bartlett pears

1. Pour sauterne into a soaked 3-quart clay pot or a Dutch oven. Add the sugar,
lemon zest and bay leaf
2. Place vanilla bean on a work surface. With the tip of a small sharp knife, slit
bean lengthwise. With the knife, scrape out the seeds; add them to the clay pot.
Seeds may cling together.
3. Peel pears, leaving stems intact. Using a melon baller, core pears by scooping
out from the bottom.
4. Stand pears in the clay pot. Cover pot and place it in a cold oven. Set oven to
425 F and bake until the pears are soft when pierced with a knife, about 30�
minutes.
5. Place pears on 4 dessert plates. Pour cooking liquid into a small saucepan.
Bring to a boil over high heat and boil until the liquid is slightly syrupy, about
5 to 8 minutes. Spoon over the pears and serve.
to 38 minutes.
- - - - - - - - - - - - - - - - - -
Pears With Blackberry Sauce
-------- ------------ --------------------------------
1 1/4 cup granulated sugar -- plus
1/3 cup granulated sugar -- divided
1 piece (1-inch) vanilla bean
--or 1 teaspoon vanilla extract
8 fresh pears -- peeled, cored
--and halved
2 cups blackberries or red raspberries
2 tablespoons berry liqueur -- optional
1. In saucepan, bring 2 cups water and 1 1/4 cups sugar to a boil, stirring until
sugar has dissolved. Add the vanilla bean or extract; lower heat and simmer 5
minutes.

2. Add the pears and simmer gently until tender. Poach half the pears at a time if
necessary, turning them to poach on both sides. (Microwave instructions: In
microwaveable bowl, combine water and sugar. Cover and cook on High until mixture
boils. Remove lid, stir and add vanilla bean. Cook at 50 percent 1 to 2 minutes
longer. Place pears in syrup, spooning syrup over fruit. Covet and cook on High 7
to 10 minutes, turning pears once, until nearly fork-tender.)
3. Drain and transfer pears to a bowl. Cool, cover and chill.
4. In food mill, processor or blender, puree the berries. Strain through medium
sieve into a saucepan; stir in 1/3 cup sugar, 1/4 cup water and the lemon juice.
Heat, stirring until the sugar has dissolved. Add berry liqueur. Cover and chill.
5. Divide pear halves among 8 plates. Just before serving, spoon berry sauce over
pears.
minutes.
- - - - - - - - - - - - - - - - - -
Pecan Butter & Oatmeal Trail Muffins
-------- ------------ --------------------------------
1/2 cup water
1/2 cup dried figs -- finely chopped
1 cup old-fashioned oats
1/4 teaspoon salt
1 cup pecans
1 large egg
1. Preheat oven to 350 F. Lightly oil 2 miniature muffin pans or coat them with�
nonstick spray.
2. In a small saucepan, bring water to a boil. Remove from heat, stir in figs and

set aside to plump.
3. Spread oats on a baking sheet and bake for 15 minutes, or until light golden
and fragrant, stirring twice. Let cool.
4. In a bowl, whisk flour, baking powder, baking soda and salt. Set aside.
5. In a food processor, grind pecans until they form a paste. Add egg, brown
sugar, oil and vanilla; process until smooth, stopping to scrape down the sides of
the workbowl. Add to bowl of dry ingredients. Add figs (with liquid) and oats;
stir just until combined.
6. Divide batter among prepared muffin cups. Bake for 12 to 15 minutes, or until
muffins spring back when touched lightly. Turn out onto a wire rack to cool. Pack
in airtight plastic bags.
Makes 24 mini-muffins.
100 calories per muffin; 2 grams protein; 5 grams fat (0.5 gram saturated fat); 13
- - - - - - - - - - - - - - - - - -
Penne All'arrabbiata ("In A Rage")
-------- ------------ --------------------------------
6 ounces dried penne
--or ziti
salt -- to taste
3 tablespoons freshly grated pecorino romano
1. Cook penne (or ziti) in boiling salted water until al dente, 8 to 10 minutes.
2. Meanwhile, in a large nonstick skillet, heat oil over medium heat. Add garlic
and crushed red pepper and cook, stirring, until garlic is browned, about 2
minutes. Remove and discard garlic. Add tomatoes, mashing them into the flavored
oil. Cook, stirring occasionally, until thickened, about 2 minutes. Season with
salt.

3. Drain pasta and add to sauce. Toss over high heat until hot. Adjust seasoning
with salt and pepper. Add cheese and parsley and divide between 2 warmed plates.
Serve immediately.
440 calories per serving; 15 grams protein; 9 grams fat (2 grams saturated fat);
- - - - - - - - - - - - - - - - - -
Penne All'arrabbiata ("In A Rage")2
-------- ------------ --------------------------------
6 ounces dried penne
--or ziti
salt -- to taste
3 tablespoons freshly grated pecorino romano
1. Cook penne (or ziti) in boiling salted water until al dente, 8 to 10 minutes.
2. Meanwhile, in a large nonstick skillet, heat oil over medium heat. Add garlic
and crushed red pepper and cook, stirring, until garlic is browned, about 2
minutes. Remove and discard garlic. Add tomatoes, mashing them into the flavored
oil. Cook, stirring occasionally, until thickened, about 2 minutes. Season with
salt.
3. Drain pasta and add to sauce. Toss over high heat until hot. Adjust seasoning
with salt and pepper. Add cheese and parsley and divide between 2 warmed plates.
Serve immediately.
440 calories per serving; 15 grams protein; 9 grams fat (2 grams saturated fat);

- - - - - - - - - - - - - - - - - -
Penne With Artichoke Hearts And Cream Sauce
-------- ------------ --------------------------------
8 ounces mostaccioli or radiatore
--or other medium pasta shape
8 ounces artichoke hearts -- drained
1 tablespoon olive or vegetable oil
4 ounces boneless skinless chicken breasts
1/2 teaspoon dijon mustard with seeds
salt -- to taste
2 tablespoons grated fat-free parmesan cheese -- optional
1. Prepare pasta according to package directions. While pasta is cooking, squeeze
as much water from artichoke hearts as possible; halve each piece lengthwise.
2. In large skillet, over medium heat, heat oil. Add chicken and artichoke hearts.
Saute, stirring frequently, about 6 minutes, until chicken is golden brown. Add
evaporated milk, parsley and mustard to pan; stir to remove brown bits from bottom
and sides of pan. Heat to boiling; boil until liquid is reduced by half.
3. Drain pasta, transfer to skillet. (If skillet is not deep or large enough to
hold both pasta and sauce, return pasta to cooking pot and add contents of skillet
to pot.) Heat over low heat, stirring, until pasta is mixed well with sauce. Add
salt and pepper; toss in Parmesan cheese. Divide between 2 bowls and serve
immediately.
- - - - - - - - - - - - - - - - - -

Penne With Artichoke Hearts And Cream Sauce2
-------- ------------ --------------------------------
salt -- to taste
immediately.
- - - - - - - - - - - - - - - - - -
Penne With Artichoke Hearts And Cream Sauce3

-------- ------------ --------------------------------
salt -- to taste
immediately.
- - - - - - - - - - - - - - - - - -
Pensacola Grilled Chicken
Categories : Bbq & Grilling Chicken
Main Dishes
-------- ------------ --------------------------------

1 tablespoon Jamaican jerk seasoning
2 teaspoons finely shredded orange peel
6 medium skinless boneless chicken breast halves
2 red grapefruit -- peeled
--seeded and sliced
2 oranges -- peeled
--seeded and sliced
In a nonmetallic bowl stir together broth, thawed concentrate, vinegar, jerk
seasoning, orange peel, and garlic. Cover and chill half of the mixture for
sauce.
Rinse chicken; pat dry with paper towels. In a plastic bag set in a shallow dish
combine chicken and remaining half of the orange mixture. Close bag and marinate
in the refrigerator for 2 to 24 hours, turning bag occasionally to distribute
marinade.
Drain off marinade and reserve. Place chicken on the rack of an uncovered grill.
Brush with some of the reserved marinade. Grill directly over medium coals for 12
to 15 minutes or until chicken is tender and no longer pink, turning once. Discard
marinade.
Meanwhile, for sauce, in a medium saucepan combine the remaining chilled orange
mixture and the cornstarch. Cook and stir over medium heat until thickened and
bubbly. Cook and stir for 2 minutes more.
Serve chicken with rice and grapefruit and orange slices. Spoon sauce over
chicken and fruit. Sprinkle with green onions.
Makes 6 servings.
sodium. Daily Values: 83% vitamin C, 27% folate, 33% thiamine, 12% riboflavin,
76% niacin, 15% iron, 26% potassium.
- - - - - - - - - - - - - - - - - -
Peppermint Brownies
Categories : Chocolate Cookies
-------- ------------ --------------------------------
1 cup sugar

1 teaspoon vanilla
1/2 teaspoon peppermint extract
3 egg whites or
1/2 cup cocoa
1/4 teaspoon salt
Chocolate Glaze
2 tablespoons crushed peppermint
candy
CHOCOLATE GLAZE
2 tablespoons cocoa
3 to
4 teaspoons hot water
nonstick cooking spray. Mix sugar, margarine, vanilla, peppermint extract
and egg whites in medium bowl. Stir in remaining ingredients except
Chocolate Glaze and candy. Spread in pan.
Bake 20 to 25 minutes or until wooden pick inserted in center comes out
clean; cool. Spread Chocolate Glaze evenly over brownies. Sprinkle with
candy. Cut into about 2-inch squares. 16 BROWNIES.
CHOCOLATE GLAZE
Mix all ingredients until smooth and desired consistency.
- - - - - - - - - - - - - - - - - -
Peppery Beef Tenderloin
-------- ------------ --------------------------------
3/4 pound beef tenderloin
1/2 teaspoon dried marjoram
2 teaspoons sugar
1 teaspoon coarsely ground pepper
-- (about 3 ounces)
1 small onion -- thinly sliced
3/4 cup beef broth

Trim fat from beef tenderloin. Cut beef into four 3/4-inch slices. Mix
marjoram, sugar and pepper; rub on both sides of beef slices. Cook beef in
margarine in 10-inch nonstick skillet over medium heat 4 to 5 minutes on
each side, turning once, until brown and medium doneness. Remove beef to
platter; keep warm.
Cook mushrooms and onion in same skillet over medium heat about 2 minutes,
stirring occasionally, until onion is crisp-tender. Mix broth, wine and
cornstarch; pour into skillet. Cook over medium heat, stirring constantly,
until mixture thickens and boils. Boil and stir 1 minute. Serve over beef
and, if desired, with hot cooked rice or cholesterol-free noodles. 4
SERVINGS (WITH ABOUT 1/2 CUP SAUCE EACH).
- - - - - - - - - - - - - - - - - -
NOTES : average
Peppery Chicken Stir-Fry
-------- ------------ --------------------------------
2 tablespoons canola oil -- divided
1 package oriental-seasoned boneless chicken
-- breasts
--cut into 1-inch strips
--about 1 pound
l6 ounces frozen stir-fry vegetables
1 tablespoon reduced-sodium soy sauce -- (up to 2)
1/4 teaspoon oriental chili-garlic paste
2 cups cooked jasmine rice
1 tablespoon minced fresh cilantro
1. In wok or large nonstick skillet, over medium-high heat, heat 1 tablespoon oil.
Stir-fry chicken until lightly browned and cooked through, about 6 to 8 minutes.
Move chicken to side of wok
2. Add remaining oil and frozen vegetables; stir-fry until vegetables are tender
crisp, about 4 to 5 minutes. Add soy sauce, chili-garlic paste and chicken; toss
to combine.
3. Spoon chicken and vegetables over rice; sprinkle with cilantro.

to 15 minutes.
- - - - - - - - - - - - - - - - - -
Perfect Grilled Beef Burgers
-------- ------------ --------------------------------
mango salsa
--or crisp and spicy cabbage relish
--or basil marinated tomatoes
1 1/2 pound lean ground beef
salt and ground black pepper -- optional
6 hamburger buns -- split
1. Prepare Mango Salsa, Crisp and Spicy Cabbage Relish or Basil Marinated
Tomatoes; set aside in refrigerator.
2. Preheat grill according to manufacturer's instructions. Shape ground beef into
six 1/2-inch-thick patties.
3. Grill burgers 11 to 13 minutes, or until no longer pink and juices run clear,
turning once. Season with salt and pepper.
4. Serve burgers on buns with Mango Salsa or another topping.
Per serving (without toppings): About 344 cal, 21 g pro, 22 g car, 18 g fat, 49%
cal from fat, 65 mg chol, 303 mg sod, 0 g fiber.
- - - - - - - - - - - - - - - - - -
Pierogi Stew

Categories : Pastanoodle Soups & Stews
Dumplings
-------- ------------ --------------------------------
4 boneless -- skinless chicken
-- breast fillets
2 tablespoons light margarine
2 chicken bouillon cubes
4 carrots -- sliced
2 cups frozen peas
1 can cream of mushroom soup
--with roasted garlic and herbs
--10 3/4 ounces
1 package potato and cheddar cheese pierogies
--16.9 ounces
1. Lightly flour chicken breasts. Cut into 1/2-inch pieces.
2. In a 3-quart nonstick pot, over medium heat, heat margarine. Saut chicken�
about 1 minute, or until no longer pink. Add 2 cups water and bouillon cubes. Add
carrots; simmer for about 5 minutes, or until carrots are tender. Add frozen peas.
3. In medium bowl, mix cream of mushroom soup and a can of water together. Add to
stew. Add pierogies; simmer for about 5 minutes, or until pierogies are thawed and
warm throughout.
per serving: About 365 calories, 35g protein, 42g carbohydrate, 7g fat, 17%
calories from fat, 73mg cholesterol, 1,171mg sodium, 5g fiber.
- - - - - - - - - - - - - - - - - -
Pierogi Stew2
Dumplings
-------- ------------ --------------------------------
-- breast fillets

4 carrots -- sliced
2 cups frozen peas
--10 3/4 ounces
--16.9 ounces
warm throughout.
- - - - - - - - - - - - - - - - - -
Pierogi Stew3
Dumplings
-------- ------------ --------------------------------
-- breast fillets
4 carrots -- sliced
2 cups frozen peas
--10 3/4 ounces
--16.9 ounces

warm throughout.
- - - - - - - - - - - - - - - - - -
Pina Colada-Style Oatmeal
-------- ------------ --------------------------------
1 packet plain instant oatmeal
1 tablespoon shredded sweetened coconut
2 tablespoons canned crushed pineapple
1 teaspoon brown sugar
1. Stir together oatmeal, milk and coconut.
2. Microwave on High power for 2 1/2 minutes.
3. Stir in pineapple and brown sugar.
- - - - - - - - - - - - - - - - - -
Pineapple Bread Pudding w/Rum

-------- ------------ --------------------------------
4 egg whites
1/2 cup sugar
1/4 cup margarine -- melted
1 can crushed pineapple -- (8 ounces)
1 in juice -- well drained and
juice
reserved
2 cups -- �
1/2 inch soft bread cubes
-- (about 3 slices
bread)
Rum Sauce
RUM SAUCE
3 tablespoons sugar
reserved pineapple juice
1 tablespoon rum
Heat oven to 325 degrees. Spray round baking dish, 8 X 1-1/2 X 1 inch,
with nonstick cooking spray. Beat egg whites and cream of tartar in large
bowl until foamy. Beat in sugar, 1 tablespoon at a time. Continue beating
until stiff and glossy. Do not underbeat. Beat in cinnamon.
Fold margarine, pineapple and bread cubes into meringue. Pour into
casserole. Sprinkle with pecans. Bake uncovered 30 to 35 minutes or until
knife inserted in center comes out clean. Serve with Rum Sauce. Cover and
refrigerate any remaining pudding. 6 SERVINGS (ABOUT 3/4 CUP EACH).
RUM SAUCE
Mix sugar and cornstarch in 1-quart saucepan. Add water to pineapple juice
to measure 1 cup. Gradually stir into sugar mixture. Cook over medium
heat, stirring constantly, until mixture thickens and boils. Boil and stir
1 minute; remove from heat. Stir in rum. Serve warm over bread pudding.
- - - - - - - - - - - - - - - - - -
NOTES : average
Pineapple Salsa
Categories : Pickles & Relishes Sauces

-------- ------------ --------------------------------
-- (about 1 small)
-- (about 1 small)
1 small red chili -- seeded and finely
chopped
2 cups -- �
1 1/2 inch pie pineapple
-- (about 1/2 medium)
Cook bell pepper, onion and chili in 8-inch nonstick skillet over medium
heat, stirring frequently, until tender. Stir in remaining ingredients.
Cover and refrigerate about 2 hours or until chilled. ABOUT 2-1/2 CUPS
SALSA.
- - - - - - - - - - - - - - - - - -
Pineapple, Chicken And Rice Bake
Categories : Casseroles Chicken
Main Dishes
-------- ------------ --------------------------------
2 pounds meaty chicken pieces -- skinned
--breasts -- thighs, and
-- drumsticks
--1 medium
1 large red sweet pepper
--cut into 3/4-inch squares
8 ounces pineapple chunks
--juice pack
2 tablespoons soy sauce
2/3 cups long grain rice
1 cup chicken broth
fresh parsley sprigs
--or paprika
Place chicken pieces, onion, and sweet pepper into a large plastic bag set in a
deep bowl. Stir together undrained pineapple, orange juice concentrate, soy sauce,
and cloves in a small mixing bowl. Pour pineapple mixture over chicken mixture in

bag. Seal bag. Marinate in the refrigerator for 4 to 24 hours, turning bag
occasionally.
Before baking, drain chicken, reserving marinade and vegetables. Set chicken
aside. Place uncooked rice in a 2-quart rectangular baking dish. Stir chicken
broth and reserved marinade-vegetable mixture into rice. Top with chicken pieces.
Cover with foil. Bake in a 375 F oven about 1 hour or till chicken is tender and�
no longer pink and rice is tender. Garnish with parsley sprigs or sprinkle with
paprika.
Makes 6 servings.
Food exchanges: 1/2 vegetable, 1/2 fruit, 1 bread, 2 1/2 meat.
- - - - - - - - - - - - - - - - - -
Pineapple-Rum Frozen Yogurt
-------- ------------ --------------------------------
8 ounces crushed pineapple -- drained
3 tablespoons dark rum
4 tablespoons sweetened flaked coconut -- toasted
--optional
1. in a small bowl, combine pineapple, rum and brown sugar. Let stand for 10
minutes.
2. Place frozen yogurt in a mixing bowl. Use a potato masher to mix in pineapple-
rum mixture. Cover and freeze for 15 minutes, or until ready to serve.
3. Scoop frozen yogurt into 4 serving dishes and top with toasted coconut, if
desired. Serve immediately.

- - - - - - - - - - - - - - - - - -
Pinto Bean & Corn Stew
Side Dishes
-------- ------------ --------------------------------
1 1/2 cups dried pinto beans -- soaked overnight
2 teaspoons salt
1 tablespoon sunflower
--or other vegetable oil
1 clove garlic
--peeled and slivered
2 teaspoons ground cumin
2 tablespoons ground red chile
--or 2 tablespoons paprika
--plus 1/2 teaspoon cayenne pepper
1 pound small zucchini

Recipe collection 69

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Recipe collection 69