Recipes

APPLE CRISP #2

Servings: 8 Servings

Ingredients:

4 cub Apples, peeled, cored,sliced
1 tablespoon Lemon juice
2 tablespoon Butter or margarine
¾ cub Rolled oats
2 tablespoon Brown sugar
2 tablespoon Chopped nuts
¼ teaspoon Cinnamon

Preparation:

Substitute peaches or pears when they are in season.

Place apples in a microwave baking pan and sprinkle with lemon juice.
In a small bowl, melt butter at High for 30 to 45 sec. Stir in rolled oats, brown sugar, nuts and cinnamon. Combine well. Sprinkle evenly over apples.

Microwave at High for 8-10 min. Allow 5 to 7 min after cooking time.

8 Servings each ½ cup 1 fruit choice, 1 fat choice 10 g carbohydrate, 1 g protein, 5 g fat, 89 calories

Source: More Choice, The Canadian Diabetes Microwave Cookbook by Catha McMaster & Charlotte Empringham

Shared but not tested by Elizabeth Rodier, July 1993

Apple Pear Cake

Servings: 12 Servings

Ingredients:

¼ cub Margarine
¾ cub Packed light brown sugar
1 Egg
1 ½ teaspoon Vanilla
2 ¼ cub Flour
1 ½ teaspoon Baking powder
½ teaspoon Baking soda
½ teaspoon Salt
2 teaspoon Ground cinnamon
1 teaspoon Ground nutmeg
2 small Apples, chopped
¾ ounce Dried pears
¾ cub Lowfat buttermilk *
1 tablespoon Confectioners sugar

Preparation:

* Or you can use ¾ cup regular milk and 1 T vinegar to make sour milk.

====================================================================== =

1. Preheat the oven to 375F. Spray a 9 ½ inch tube pan with nonstick spray.

2. In a large bowl, cream the margarine with the brown sugar. Beat in the egg and vanilla.

3. In a medium bowl, combine the flour, baking powder, baking soda and salt. Stir to blend. Stir in the cinnamon and nutmeg.

4. Finely chop the apples, and mince the dried pears.

5. Alternately add the flour mixture and the milk to the butter-sugar mixture in three additions, beating just until the flour is no longer visible. Stir in the apples and pears.

6. Scrape the batter into the tube pan and bake for 40 min., or until golden brown and tests clean.

7. Cool in the pan on a rack for 10 minutes, then unmold the cake and cool completely. Dust cake with confectioners sugar just before serving.

Serving size: one 2 ¼ inch wedge.

Per serving: each provides 1 fat, 1 bread, ¼ fruit, 60 optional cals. Calories per serving: 207

Note: If you don't have any dried pears, you can substitute raisins are just as good!

Source: Weight Watchers Smart Choice Recipe Collection 1993 Typed for you by: Linda Fields Cyberealm BBS Watertown, NY 1993 315-786-1120

Source: Weight Watchers

Apple-Rhubarb Betty

Servings: 6 Servings

Ingredients:

2/3 cub Sugar
1 tablespoon Cornstarch
1 Pkg 20 oz frozen rhubarb
2 ¼ cub Apple pie filling
3 slice Bread,cut into cubes 1 ½c.
¾ cub Graham cracker crumbs
¼ cub Packed light brown sugar
½ teaspoon Ground cinnamon
½ teaspoon Apple pie spice
3 tablespoon Butter, melted

Preparation:

1. Preheat oven to 375 degrees. Combine sugar and cornstarch in saucepan. Add rhubarb and cook over medium heat, stirring constantly, `til thickened and bubbly... 2. Remove from heat. Stir in pie filling... 3. Combine bread, cracker crumbs, brown sugar and spices in small bowl. Stir in butter... 4. Spoon half of fruit mixture into 1 ½ quart baking dish. Cover with half of bread mixture. Repeat the layering. and cover. 5) Bake 20 minutes, then uncover and bake 10 minutes more... 6) Serve with Cool Whip or Vanilla ice cream...

From Fred Goslin on Cyberealm Bbs, home of KookNet in Watertown NY (315) 786-1120

Arkansas Cheescake

Servings: 8 servings

Ingredients:

1 each Egg, seperated
½ cub Skim milk
1 package Gelatin (envelope)
⅛ teaspoon Salt
1 tablespoon Equal (no substitute)
1 ½ cub Cottage cheese
1 tablespoon Lemon juice
1 teaspoon Vanilla
6 tablespoon Lite Coolwhip

Preparation:

Take cottage cheese and cream in blender until very SMOOTH <this is the hardpart>. Set aside. Put egg yolk in top of double boiler beat well and add milk. Add gelatin & salt. Cook overr boiling water until gelatin dissolves and mixture thickens. (about 10 minutes) Remove from heat, add sugar substitute. Cool. Add cottage cheese, lemon juice and vanilla to cooled mixture. Chill, stirring occasionally, until mixture mounds when dropped from a spoon. Beat egg white until stiff. Fold egg white and cool-whip together into mixture. Pour into graham crust. Or pour into pie plate and top with crumb topping.

Crumb Topping: crush 2 graham crackers fine. Mix with pinch of cinnamon and nutmeg.

Calories (without topping or crust): 442 (Whole Pie!) Calories with Keebler Graham Crust: 1402 (per serving 175 7gr fat)

Baja Chicken Pasta Salad

Servings: 6 servings

Ingredients:

¾ pound Chicken Breast; *
6 ounce Dried Mixed Fruit; **
1 cub Ring Macaroni Or Orzo; Raw
1 cub Jicama; Cubed
2 Green Onions/Tops; Sliced
½ cub Mayonnaise Or Salad Dressing
2 tablespoon Sour Cream Or Plain Yogurt
1 teaspoon Red Chiles; Ground
¼ teaspoon Salt

Preparation:

* The chicken breast should be boneless, skinless and weigh about ¾ ** You should use 1 6-oz package of diced mixed fruit.
There should
~--------------------------------------------------------------------- ~-- Heat enough salted water to cover the chicken breast (¼ tsp salt to 1 cup of water) to boiling in a 4 quart Dutch oven. Add the chicken breast.
Cover and heat to boiling, reduce the heat and simmer until the chicken is done, about 15 to 20 minutes. Remove the chicken with a slotted spoon.
Heat the water to boiling and add the fruit and ring macaroni or orzo gradually so that the water continues to boil. Boil, uncovered, stirring occasionally, just until the ring macaroni is tender, about 6 to 8 minutes or 10 minutes for the orzo, then drain. Rinse with cold water and drain again. Cut the chicken into ½-inch pieces and mix with the fruit, macaroni, jicama and onions. Mix the remaining ingredients and toss with the chicken mixture. Cover and refrigerate until chilled, at least 2 hours.

Baked Chile Relleno Ala Weight Watchers

Servings: 1 servings

Ingredients:

1 large Egg, separated
1 large Egg white
dash Salt
1 Canned whole small greenchili, drained
¾ ounce Shredded cheddar cheese
Hot or medium salsa (opt)

Preparation:

1. Preheat oven to 350F. Spray 6" au gratin dish with nonstick spray.
Set aside.

2. In a medium bowl, with electric mixer on high speed, beat egg white and salt until stiff.

3. In a small bowl, lightly beat egg yolk; fold into egg whites.
Spread half the mixture in prepared dish. Open chile and place flat on top; sprinkle with cheese. Spread remaining egg mixture on top to make an even layer.

4. Bake until golden brown and center is set; 15-20 minutes. Serve with salsa if desired.

Source: Weight Watchers Magazine, Feb. 1993

Each serving provides: 2 proteins, ½ vegetable, 20 optional cal. Per serving: 188 cal.

Bananas au Gratin

Servings: 8 Servings

Ingredients:

1 pint Cottage Cheese
2 tablespoon Sugar
1 teaspoon Vanilla Extract
1 teaspoon Lemon Rind; freshly grated
1 teaspoon Lemon Juice
4 Bananas
4 Graham Cracker Squares;crumbled
Ground Cinnamon

Preparation:

Combine cottage cheese, sugar, vanilla lemon rind and lemon juice in food processor; blend until smooth. Spread blended cheese mixture in a shallow 7 x 12" glass baking dish or put ¼ cup mixture in individual au gratin dishes. Thinly slice bananas and spread slices evenly on top of cheese mixture. If using individual dishes, put half a sliced banana on top of each serving. Sprinkle top evenly with Graham cracker crumbs and sprinkle lightly with cinnamon. Place under broiler until hot and lightly browned.

Per Serving: 120 calories, 3 mg cholesterol, 1 g fat, 277 mg sodium.

Source: San Francisco Examiner Typed by Katherine Smith Kook-Net: The Shadow Zone IV - Stinson Beach, CA

Basil Pork Chops

Servings: 4 servings

Ingredients:

4 Lean center cut pork chops
(total weight 1.25 lbs)
1 cub V8 juice
1 teaspoon Dried basil
½ teaspoon Salt
1 teaspoon Coarsely ground black pepper

Preparation:

Trim and discard extra fat from chops. In a large frying pan, brown chops without adding fat. When browned, add other ingredients. Cover tightly and simmer 40 minutes, or until tender. Turn meat occasionally and add a few tablespoons of water if necessary to prevent burning. Each serving is equal to 5 ounces uncooked of protein.

Basil, Potato and Egg Salad

Servings: 4 servings

Ingredients:

1 pound 4 oz red new potatoes,scrubbed and quartered
¾ cub Nonfat plain yogurt
¼ cub Minced scallions
2 tablespoon +2 t low cal mayonnaise
1 tablespoon Cider or red wine vinegar
2 teaspoon Dijon or spicy brown mustard
1 teaspoon Basil
¼ teaspoon Salt
⅛ teaspoon White pepper
2 large Hard cooked eggs, chopped
2 slice Cooked turkey bacon crumbled

Preparation:

1. In a large saucepan, over high heat, bring potatoes and enough water to cover to a boil. Reduce heat to low, and simmer 15-20 min.
Drain potatoes; let cool to room temperature.

2. Meanwhile, in a medium bowl, compine yogurt, scallions, mayonaise, vinegar, mustard, basil, salt and pepper. Fold in eggs and bacon. Add potatoes, and toss gently to coat. Cover and refrigerate at least 2 hours before serving.

Each serving provides: 1 fat, ½ protein, 1 bread, 40 calories Per serving: 227 calories

Source: Weight Watchers Magazine, June 1993

BLUEBERRY SPREAD

Servings: 32 servings

Ingredients:

1 tablespoon Unflavored gelatin (1 pkg)
1/3 cub Cold water
3 cub Blueberries, lightly crushed
½ teaspoon Ground ginger
2 tablespoon Granulated sugar
4 teaspoon Lemon juice
1 teaspoon Grated lemon rind

Preparation:

In saucepan, sprinkle gelatin over water. Stir over low heat until gelatin is completely dissolved.

Add blueberries, ginger, sugar, lemon juice and rind. Bring to a boil. Cover and cook 5 min or until fruit is tender; stir occasionally.

Spoon into sterilized jars; cool slightly. Refrigerate several hours or until set.

Store in refrigerator for up to 1 month or for 1 year in the freezer.

Makes 2 cups. Preparation 10 min, cook about 5 min.

Strawberries - use orange rind, no ginger Peach 2 cups, pear 1 cup, replace lemon rind with ½ tsp nutmeg

Serving: 1 tbsp 1++ Extra 2 g carbohydrate, 10 cal.

Source: Choice Menus by Marjorie Hollands & Margaret Howard 1993 Canadian Diabetes Assoc. Shared & Blueberry tested by Elizabeth Rodier Aug 93.

BREAD AND BUTTER PICKLES

Servings: 8 servings

Ingredients:

2 cub Cucumber slices (⅛" thick)
½ cub Thin onion slices
½ Clove garlic (¼ tsp pwdr)
1 tablespoon Pickling salt
1 cub Ice cubes (or more)
½ cub Cider vinegar
½ cub Water
¾ teaspoon Mustard seed (½ tsp dry)
½ teaspoon Celery seed
¼ teaspoon Tumeric
8 teaspoon Sugar equiv. liquid sweetenr

Preparation:

Liquid artificial sweetener equivalent - see package directions for your product. Tested with ¼ amount of SugarTwin June/93 by E.R. and taste tested by 4 family members. Tumeric gives the pickles quite a bright color.

Combine cucumber, onion and garlic in a glass bowl. Sprinkle with pickling salt. Cover with ice cubes. Let stand in a cool place, at least 6 hours or overnight.

Drain well. Combine vinegar, water, mustard seed, celery seed and tumeric in a large saucepan. Bring to a boil; add drained cucumber mixture; return to a boil and cook 2 min. Discard garlic clove.
Stir in sweetener. Spoon into hot sterilized jars. Wipe jar rims.
Seal. Store in a cool, dark, dry place.

Makes about 2 cups, each serving ¼ cup (1++ Extra, not counted in meal plan) 2 g carbohydrate, 8 calories

Source: Choice Cooking, Canadian Diabetes Association 78 Bond Street, Toronto Ontario M5B 2J8 NC Press Ltd, Box 452 Station A, Toronto, Ontario M5W 1H8 written 1983, 16th printing 1991, also available in French. Shared by Elizabeth Rodier June 1993.

Broccoli Omelet

Servings: 4 Servings

Ingredients:

1 tablespoon Oliveoil
½ Onion, chopped finely
1 cub Frozen Broccoli,chopped
1 tablespoon Minced Basil or Dill
1 cub Eggsubstitute or
8 Eggwhites
½ cub Low-fat Cottage Cheese

Preparation:

1. In a large frying pan, with heatproof handle, heat the oil over medium heat. 2. Saute the onions in the oil for 5 minutes, or until soft. 3. Add the brocoli and herbs, saute for a few minutes. 4. In a small bowl, whisk together the eggs and cottage cheese. Pour over broccoli in pan. Stir a few times to blend. Cook for 3-5 minutes. 5.
Transfer to the oven and bake at 375 F until the eggs are set, about 15 minutes. Out of "Lose Weight Naturally" cookbook. Typed by Brigitte Sealing, Cyberealm BBS and home of Kook-Net 315-786-1120

Brown Rice Pilaf

Servings: 4 servings

Ingredients:

½ teaspoon Instant chicken bouillon
1 cub Sliced fresh Mushrooms
¾ cub Brown Rice, quick cooking
½ cub Shredded Carrot
¼ teaspoon Dried Marjoram, crushed
¼ cub Thinly sliced Green Onion
2 tablespoon Snipped fresh Parsley

Preparation:

In a medium saucepan stir together bouillon granules and 1 cup water.
Bring to boiling. Stir in mushrooms, brown rice, carrot, marjoram, and dash pepper. Reduce heat and simmer, covered, for 12 minutes.
Remove from heat; let stand for 5 minutes. Add green onion and parsley; toss lightly with a fork. Serve immediately.
************************************************* Per serving: 104 calories, 3 g protein, 21 g carbohydrates, 1 g fat, 0 mg cholesterol, 105 mg sodium, 205 mg potassium.

Cajun Chicken Pasta

Servings: 1 Servings

Ingredients:

4 ounce Angel hair pasta
1 teaspoon Minced garlic
½ pound Boneless skinless chicken
Breasts, cut into 1-inch
Chunks
1 cub Spaghetti sauce
½ teaspoon Onion powder
½ teaspoon Celery salt
Pepper to taste
1 ½ teaspoon Cajun seasoning
1 Bay leaf

Preparation:

Set a pot of water to boil.

Coat a large non-stick skillet with nonstick cooking spray. Add the garlic and chicken and stir-fry over medium-high heat for about 3 minutes, or until the chicken is browned.

Reduce the heat to low and add all of the remaining ingredients, except for the pasta, to the skillet. Simmer, stirring occasionaly, for about 10 minutes.

Meanwhile cook the pasta, drain, and set aside.

Divide the pasta into two bowls, and top each bowl with the chicken mixture (remove the bay leaf first).

Source: Lisa Clarke, based on a recipe from Secrets of Fat-Free Cooking by Sandra Woodruff, RD.

Posted by Lisa Clarke at Cyberealm BBS Watertown, NY 315-786-1120

NOTES

The original recipe had 2.2 g of fat per serving and 324 calories. It should still be pretty low.

Caribbean Freezeú

Servings: 6 Servings

Ingredients:

CHEF FREDDY'S LITE DESSERTS:
2/3 cub Sugar
3 tablespoon HERSHEY'S Cocoa
1 ¾ cub Water
3 tablespoon Pineapple juice concentrate
1 tablespoon Golden Rum *or*
½ teaspoon Rum extract

Preparation:

In a med. saucepan stir together the sugar and the cocoa, then stir in the water... Cook over med. heat stirring occasionally, until the mixture comes to a boil... Reduce heat and simmer for 3 min., stirring occasionally...Cool completly... Stir the concentrate and the rum [or rum extract] into the chocolate mixture, cover and refrigerate until cold, about 6 hrs...
Pour into a 1 qt icecream freezer container and freeze according to manufacturer's directions... Garnish as desired before serving...

NUTRITIONAL INFO...[PER SERVING]: 150 Calories 0 mg cholesterol 1 gm Protein 5 mg Sodium 36 gm Carbohydrates 10 mg Calcium 0 mg Fat ...SO PIG OUT !!!

from the HERSHEY'S Luscious Desserts cookbook and Fred Goslin on CYBEREALM BBS in Watertown NY (315)-786-1120

Cheese and Rice Casserole From Joan Johnson

Servings: 4 servings

Ingredients:

2 ½ cub Brown rice, cooked
3 Green onions, chopped
1 cub Low fat cottage cheese
1 teaspoon Dried dill
¼ cub Grated parmesan cheese
½ cub 1% milk

Preparation:

1. Combine all in a mixing bowl. Pour into casserole dish sprayed with nonstick spray.

2. Bake at 350F for 15-20 minutes.

One serving = 2 breads, 1 protein, ½ milk Per serving-- 235 calories

Cheesy Pepper and Mushroom Pizza

Servings: 6 servings

Ingredients:

1 ½ cub Flour (or a little less)
1 package Active dry Yeast
½ teaspoon Sugar
1 teaspoon Cooking oil
¾ cub Lo-fat Cottage cheese,draine
1 tablespoon Cornmeal
1 Egg
2 tablespoon Grated Parmesan Cheese
1 teaspoon Dried Basil, crushed
1 Clove Garlic, minced
1 Med Green / Sweet Red Pepper
1 cub Sliced fresh Mushrooms
1 cub Shredded Mozzarella Cheese *

Preparation:

* part-skim
For crust, mix ¾ cup of the flour, the yeast, sugar, and ¼ t salt. Add oil and ½ cup warm water (120-130 deg). Beat with electric mixer on low speed 30 seconds, scraping the bowl. Beat on high speed 3 minutes. Stir in as much of the remaining flour as you can. Then, knead in enough remaining flour to make a moderately stiff dough that is smooth and elastic (5 minutes total). Shape into a ball. Place in a greased bowl; turn once. Cover; let rise in a warm place till double (about 30 minutes). Punch down. Cover; let rest 10 minutes.
On a floured surface roll dough into a 14" circle. Place on a pizza pan sprayed with Pam and sprinkled with the cornmeal. Build up edges slightly. Bake crust in 425 deg F oven about 10 minutes or lightly browned.
In a blender combine cottage cheese, egg, Parmesan cheese, basil, garlic, and ⅛ t pepper. Cover; blend till smooth. Spread over hot crust. Cut green pepper into rings. Place atop pizza with mushrooms.
Sprinkle with Mozzarella. Bake in 425 deg oven till hot.
********************************************************** Per serving: 224 calories, 15 g protein, 26 g carbohydrates, 7 g fat, 60 mg cholesterol, 356 mg sodium, 212 mg potassium.

Cherry Cranberry Dessert Squares

Servings: 12 Servings

Ingredients:

1 Refrigerated pie crust
3 cub Fresh or frozen cranberries
1 cub Sugar
¼ cub Cornstarch
½ teaspoon Cinnamon
¼ cub Water
1 can 21 oz cherry pie filling
2 package (3.4 oz) instant vanillapudding & pie filling mix
2 cub Skim milk
½ teaspoon Rum extract
1 cub Frozen light whipped toppingthawed

Preparation:

1. Heat oven to 425F. Microwave pie crust pouch on DEFROST for 20- 40 seconds, or let stand at room temperature for 15-20 minutes. Remove crust from pouch. Unfold crust; peel off plastic sheets. Press pie crust in bottom only of 13x9 pan, cutting to fit. Press seams firmly to seal.

2. Price crust generously with fork. Bake at 425F for 9-11 minutes, or until light golden brown. Cool.

3. In medium nonstick saucepan, combine cranberries, sugar, corn- starch, and cinnamon; mix well. Stir in water; bring to a boil. Cook and stir over medium-high heat for about 5 minutes or until cranberries pop and sauce is very thick and translucent. Add cherry pie filling; mix well. Cover surface with plastic wrap and refrigerate until cool.

4. In a medium bowl, combine pudding and milk. Stir in rum extract.
Blend with a wire whisk until thickened. Spoon over baked crust. Top evenly with cranberry mixture and refrigerate 30-60 minutes, or until set. Serve with whipped topping.

Per serving: 1 starch, 3 fruits, 1 fat Calories per serving: 310

Source: Pillsbury Fast and Healthy Magazine, Nov/Dec 1993 Typed for you by Linda Fields, Cyberealm BBS Watertown, NY 315-786-1120

Chicken Adobo

Servings: 4 servings

Ingredients:

4 5 ounce chicken breasts halvesskinned and boneless
2 large Crushed cloves of garlic
1 medium Onion, chopped
½ cub Rice vinegar
¼ cub Low sodium soy sauce
2 Bay leaves
¼ cub Water
1 teaspoon Sugar
⅛ teaspoon Fresh black pepper, ground

Preparation:

1. Rinse chicken pieces and place in large pot. Add all other remaining ingredients, and pour over chicken to cover. Cover the pot and simmer for 1 hour or until the chicken is very tender. Remove the bay leaves and serve with a small amount of marinade.

Serves: 4 (3 oz. pieces of chicken each) Calories: 171; fat 3 gm; sodium 544 mg; protein 29 gm Exchanges: each serving equals 3 proteins

Chicken And Sweet Pepper Stir-fry

Servings: 4 servings

Ingredients:

18 ounce Boned Chicken Breast halves
3 tablespoon Soy Sauce
1 tablespoon Dry Sherry
Med Onion, cut into wedges
2 Med green/sweet red peppers*
1 ½ cub Sliced fresh Mushrooms
1 tablespoon Cooking Oil
1 teaspoon Grated Ginger root
8 ounce Can Bamboo Shoots, drained
¼ cub Chicken Broth
1 teaspoon Cornstarch

Preparation:

* thinly sliced Cut skinless chicken into ½" pieces. place in a bowl; stir in soy sauce and sherry. Let stand 30 minutes. Spray a cold wok or large skillet with Pam; preheat over medium-high heat.
Add onion, stir-fry 2 minutes. Add peppers, stir-fry 1 minute. Add mushrooms, stir-fry about 1 minute more or till veggies are crisp-tender. Remove veggies from wok; set aside.
Drain chicken, reserving the marinade. Add oil to wok. Add ginger root; stir-fry 15 seconds. Add half the chicken, stir fry 3-4 minutes till no longer pink. Remove. Stir-fry remaining chicken 3-4 minutes till no longer pink. Return all chicken, veggies, and bamboo shoots to wok; push from center of wok.
Stir broth, cornstarch, and ¼ t pepper into reserved marinade; add to wok. Cook and stir till slightly thickened; toss gently to coat chicken mixture. Serve while hot.
********************************************************************* Per serving: 204 calories, 30 g protein, 7 g carbohydrates, 6 g fat, 73 mg cholesterol, 613 mg sodium, 621 mg potassium.

Chicken Au Poivre

Servings: 4 Servings

Ingredients:

1 package Thin sliced roaster breast
2 tablespoon Flour
2 teaspoon Ground black pepper
1 teaspoon Dry mustard
2 tablespoon Vegetable oil
1 cl Garlic, minced
½ cub Sherry
1 tablespoon Minced fresh parsley

Preparation:

Pepper's piquant flavor helps disguise the lack of salt.

On wax paper, combine flour, pepper, and mustard. Lightly coat chicken with flour mixture, pressing to make pepper adhere.

In large skillet over medium-high heat, heat oil. Add garlic; saute 30 seconds. Place chicken in skillet so that pieces do not touch.
Cook abnout 4 minutes or until lightly browned, turning once. Remove to serving platter; keep warm. Pour off fat; stir in sherry. Cook over high heat, stirring constantly 2-3 minutes or until thickened and liquid is reduced by half. Stir in parsley. Spoon sauce over chicken.

NUTRITIONAL FIGURES PER SERVING Calories, 269. Protein, 39 grams.
Fat, 10 grams. Carbohydrates, 5 grams. Sodium, 89 mg. Cholesterol, 97 mg.

Source: The Perdue Chicken Cookbook / Lisa Clarke

Chicken Caesar Salad

Servings: 7 servings

Ingredients:

4 1 oz. slices French bread
Vegetable cooking spray
½ teaspoon Garlic powder
2 pound Boneless chicken breasts
1/3 cub Fresh lemon juice
¼ cub Red wine vinegar
1 tablespoon Olive oil
1 teaspoon Anchovy paste
¼ teaspoon Fresh ground pepper
5 cl Garlic
9 cub Romaine lettuce
¼ cub Grated parmesan cheese

Preparation:

1. Trim bread crusts and discard.Cut bread into 1 inch cubes. Place cubes in a single layer on a baking sheet. Coat cubes with cooking spray; sprinkle with garlic powder; toss well. Bake at 350F for 15 minutes or until lightly browned and set aside.

2. Coat a large nonstick skillet with cooking spray; place over med- high heat until hot. Add chicken halves; saute 6 minutes on each side or until well done. Remove chicken from skillet; let cool. Cut chicken across the grain into thin slices; set aside.

3. Combine lemon juice and next 5 ingredients in container of an electric blender. Cover and process until smooth. Add ¼ cup of the lemon juice mixture to the chicken; toss gently to coat.

4. In a large salad bowl, place the lettuce. Drizzle remaining lemon juice mixture over lettuce and toss well. Add the chicken mixture and cheese, and toss gently to coat. Serve with croutons.

Calories per 1 ½ cup serving: 257

Source: Cooking Light Magazine, May-June 1993

Chicken Dumplings with Orange Dipping Sauce ( Japanese )

Servings: 6 Servings

Ingredients:

2 cub Shredded Nappa cabbage
½ pound Ground chicken
1 teaspoon Ginger root, minced
½ teaspoon Salt
Nonstick cooking spray
1/3 cub Orange marmalade
¼ cub Minced shiitake mushrooms
1 Green onion, minced
3 tablespoon Water
30 Round wonton wrappers-3 ½"
1 ¼ cub Chicken broth
3 tablespoon Rice vinegar

Preparation:

In nonstick skiller, over medium-high heat, saute cabbage and mushrooms for 2 mintues, cool. Stir in ground chicken, green onion, ginger, water and salt. Place 1 tsp filling on each wrapper. Moisten edges with water and join over filling. (Note: Make dumplings in advance. Cover with damp cloth and plastic wrap With cooking spray, grease skillet. Over medium heat, brown dumplings, half at a time, 6 minutes. Turn. Over medium-high heat, add ½ cup broth. Cover and cook 3 minutes, until broth evaporates. For sauce, blend marmalade, vinegar and remaining broth. 6 servings - about 1 cup sauce Per serving, 205 calories, 13 g protein, 34 g carbohydrate, 2 g fat, 31 mg cholesterol, 388 mg sodium. From McCall's, July 1991 - Grandma Sheila (Exner)
: RECIPE CLIPPED by Michael Prothro
<<<RECIPE CUT>>>

Chicken in Pastry

Servings: 2 Servings

Ingredients:

Non-fat vegetable cookingspray
½ teaspoon Minced garlic
1 tablespoon Chopped shallots
½ pound Chicken breast meat, cutinto 1-inch cubes
1 can Refrigerated crescent rolls(4-oz)

Preparation:

Preheat oven to 375.

Coat frying pan with cooking spray, and fry garlic and shallots for 30 seconds. Add chicken and stir fry until cooked-through. Remove from heat and set aside.

Seperate the crescent rolls into two rectangles (instead of the 4 triangles) and seal the perforations along the diagonal. put ½ of the chicken mixture on each rectrangle. Bring up the edges of the recatngles and seal the chicken inside.

Lightly coat a cookie sheet with cooking spray, and bake the chicken pockets for 15 minutes, or until pastry is a nice golden color.

Source: Lisa Clarke

Posted by Lisa Clarke on Cyberealm BBS, Watertown, NY 315-786-1120

Chili ( Lamb & Black Bean )

Servings: 8 Servings

Ingredients:

1 ½ pound Lean ground lamb
1 cub Chopped onion
2 Garlic cloves, minced
2 can (14-½-ounce) no-salt-addedwhole tomatoes, undrainedand chopped
1 cub Dry red wine
1 tablespoon Chili powder
1 ½ teaspoon Ground cumin
1 ½ teaspoon Dried oregano
1 teaspoon Sugar
¼ teaspoon Salt
3 can (15-ounce) black beans,drained
¼ teaspoon Hot sauce
Cilantro sprigs (optional)

Preparation:

1. Combine first 3 ingredients in a Dutch oven; cook over medium heat until browned, stirring to crumble. Drain in a colander; pat dry with paper towels. Wipe drippings from pan with a paper towel; return mixture to pan.

2. Add tomatoes and next 6 ingredients (tomatoes through salt); bring to a boil. Cover, reduce heat, and simmer 2 hours; stir occasionally.
Stir in beans and hot sauce. Cover; simmer 30 minutes. Garnish with cilantro sprigs, if desired.

CALORIES 293 (22% from fat); FAT 7.2g (sat 2.4g, mono 2.8g, poly 0.8g); PROTEIN 28.5g; CARB 29.9g; FIBER 4.6g; CHOL 61mg; IRON 4.3mg; SODIUM 400mg; CALC 90mg

When I'm in the mood for chili, this is the recipe I turn to. We printed it back in 1989, and, in my opinion, it can't be equaled. The only ingredient I don't usually have on hand is the ground lamb, but you can use ground beef instead, and it still delivers. -- Associate Food Editor Maureen Callahan

Reprinted From Cooking Light Website
Date: Mon, 30 Jun 1997 13:29:42
~0500 (

Chilled Grouper Salad

Servings: 4 Servings

Ingredients:

1/3 cub Light Cottage Cheese
1/3 cub Light Mayonnaise
3 tablespoon Skim Milk
2 teaspoon Horseradish
1 teaspoon Lemon Juice
⅛ teaspoon Lemon Pepper
1 cub Water
½ cub Chablis
½ teaspoon Hot Sauce
1 medium Onion, sliced
4 Strips Lemon Rind
1 pound Grouper Fillet
½ cub Carrot, shredded
½ cub Tomato, chopped
6 cub Romaine, shredded

Preparation:

Process first 6 ingredients in the container of an electric blender or food processor until smooth, set aside. Combine water and next 4 ingredients in a large skillet; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Add fillet; cover and simmer 20 minutes or until fish flakes easily when tested with a fork.

Gently remove fillet, and discard liquid. Cover and chill fillet 1 hour. Flake fillet with a fork; arrange fillet, carrot, and tomato on a lettuce-lined serving platter. Serve with Horseradish dressing.
Alternate fish: Jumbo cod, sea bass.

Source: Safeway Nutritional Awareness Programme

Chocolate and Raspberry Cream Torteú

Servings: 14 Servings

Ingredients:

CHEF FREDDY'S LITE DESSERTS:

FOR THE CAKE:
6 tablespoon Xtra lite corn oil spread
1 cub Sugar
1 cub Skim milk
1 teaspoon White vinegar
½ teaspoon Vanilla extract
1 ¼ cub Flour
1/3 cub HERSHEY'S Cocoaor Hershey's European stylecocoa...
1 teaspoon Baking soda
¼ cub Red raspberry jam

FOR THE RASPBERRY CREAM:
10 ounce Frozen red raspberrys-[thawed and drained]
1 1/3 ounce Dry whipped topping
½ cub Cold skim milk
3 drop Red food coloring

Preparation:

>>>To make the cake...
Preheat oven to 350ø... Spray a 15«"x10"x1" jelly roll pan with PAM or other cooking spray...
In a med. saucepan over low heat, melt the corn oil spreadand stir in the sugar... Remove from the heat and stir in the milk, vinegar and vanilla... In a small bowl stir together the flour, cocoa, and baking soda, and then add it gradually to the sugar mixture, stirring with a wisk until wel blended... Pour into prepared pan and bake 16 to 18 min.or until wooden pick inserted into center comes out clean... Cool for 10 min. remove from pan to wire rack... Cool completely...

>>>To make the filling and assemble...
Thaw and drain the frozen raspberrys, then put in blender container and blend until smooth...In a small mixer bowl put whipped topping mix and the cold skim milk *do not add vanilla* and add the red food coloring... fold in the raspberry puree'...

Cut cake crosswise into 4 equal pieces... Place 1 piece on cake or serving plateand spread itb jam on top, the spread a scant ¾ cup of the cream filling over the jam... Repeat with the other 3 cake pieces...
Use the remaining jam and cream filling to garnish the top as you desire... Refrigerate the torte until ready to serve...

>>>Nutritional Info... per serving<<<

170 Calories 0mg Cholesterol 3gm Protein 100mg Sodium 34gm Carbohydrates 40mg Calcium 3gm Fat

from the HERSHEY'S Lucious Desserts cookbook and Fred Goslin in Watertown NY on CYBEREALM BBS at (315)-786-1120

Chocolate Banana-Split Pie

Servings: 8 servings

Ingredients:

12 Graham crackers (2 ½")made into crumbs
¼ cub + 2 t chocolate syrup, div-ided
16 ounce Chocolate nonfat ice milk or
Frozen nonfat yogurt
2 medium Bananas, peeled
¾ cub Thawed lofat cool whip

Preparation:

1. In a small bowl, combine the graham cracker crumbs and 2 T choco- late syrup. Using a fork, mix well. Using the back side of a spoon, press crumb mixture over bottom and up the sides of a 9" pie plate; set aside.

2. Using electric mixer, on medium speed, (or food processor), beat frozen ice milk or yogurt until smooth. Using a spatula, carefully spread over the crust. Cover with plastic wrap and freeze until firm about 2 hours.

3. To serve, slice bananas and arrange in a circle over the ice milk/ yogurt. Spread cool whip over bananas and drizzle with remaining chocolate syrup.

Each serving provides: ½ fruit; ½ bread; 95 calories Source:
Weight Watchers 1992

VARIATION: Substitute 2 cups fresh strawberries for the bananas

Chocolate Cupcakes

Servings: 8 Servings

Ingredients:

6 tablespoon Light corn oil spread
1 cub Sugar
1 ¼ cub All-purpose flour
1/3 cub Hershey's® cocoa
dash Salt
1 teaspoon Baking soda
1 cub Nonfat buttermilk
½ teaspoon Vanilla
Powdered sugar

Preparation:

Recipe by: Hershey's Cocoa 'Light & Luscious Chocolate Desserts' pml Heat oven to 350'. Line muffin pans with paper bake cups (2 ½ inch in diameter) In medium saucepan melt corn oil spread. Remove from heat; stir in sugar. Combine flour, cocoa, salt and baking soda; add alternately with buttermilk and vanilla to mixture in saucepan. Beat with whisk until well blended. Spoon into bake cups. Bake 18-20 minutes or until wooden pick inserted in center comes out clean.
Remove from pans to wire rack; cool completly. Sift powdered sugar over top. Makes
18 cupcakes.

per serving: 110 cal, 2g protein, 19g carb 3g fat, 0 chol, 95mg sodium, 20mg calcium

Chocolate Mousse

Servings: 4 Servings

Ingredients:

1 Envelope unflavored gelatin
1 cub Water
1 tablespoon + 1 t. unsweetened cocoa
1 cub Part skim ricotta cheese
2 tablespoon + 2 t. chocolate syrup
½ cub Thawed frozen dairy whippedtopping
½ ounce Dark chocolate, grated

Preparation:

1. In a small saucepan, sprinkle gelatin over water; let stand a few minutes to soften. Set over low heat, cook stirring constantly until dissolved. Remove from heat. Add cocoa; stir until dissolved.

2. In a food processor, combine gelatin mixture, ricotta cheese, and chocolate syrup,and puree 30 seconds, until smooth.

3. Pour chocolate mixture into 4 individual dessert dishes, cover and refrigerate 1 hour, or until set.

4. Top each serving with 2 Tb. whipped topping, sprinkle evenly with grated chocolate.

Each serving provides: 1 protein, 80 optional calories Per serving:
172 calories, 9 g protein, 8 g fat, 16 g carbohydrate, 172 mg calcium, 93 mg sodium, 19 mg cholesterol, 1 g dietary fiber

Source: Weight Watchers Magazine Light and Easy New Family Classics 1993 Typed for you by: Linda Fields, Cyberealm BBS Watertown, NY 315-786-1120

Chocolate Mousse Ww

Servings: 4 Servings

Ingredients:

1 Envelope unflavored gelatin
1 cub Water
1 tablespoon + 1 t. unsweetened cocoa
1 cub Part skim ricotta cheese
2 tablespoon + 2 t. chocolate syrup
½ cub Thawed frozen dairy whippedtopping
½ ounce Dark chocolate, grated

Preparation:

1. In a small saucepan, sprinkle gelatin over water; let stand a few minutes to soften. Set over low heat, cook stirring constantly until dissolved. Remove from heat. Add cocoa; stir until dissolved.

2. In a food processor, combine gelatin mixture, ricotta cheese, and chocolate syrup,and puree 30 seconds, until smooth.

3. Pour chocolate mixture into 4 individual dessert dishes, cover and refrigerate 1 hour, or until set.

4. Top each serving with 2 Tb. whipped topping, sprinkle evenly with grated chocolate.

Each serving provides: 1 protein, 80 optional calories Per serving:
172 calories, 9 g protein, 8 g fat, 16 g carbohydrate, 172 mg calcium, 93 mg sodium, 19 mg cholesterol, 1 g dietary fiber

Source: Weight Watchers Magazine Light and Easy New Family Classics 1993 Typed for you by: Linda Fields, Cyberealm BBS Watertown, NY 315-786-1120

Citrus Shrimp and Scallops

Servings: 4 Servings

Ingredients:

½ pound Fresh or frozen Scallops
½ cub Orange juice
1 teaspoon Grated Gingerroot
¼ teaspoon Ground Red Pepper
1 Orange, cut in 8 wedges
1 teaspoon Finely shredded Orange Peel
2 tablespoon Soy Sauce
1 Clove garlic, minced
12 Fresh or frozen Pea Pods
12 fresh or frozen large Shrimp, peeled and deveined (about ½ lb
total)

Preparation:

Halve any large scallops. Place scallops and shrimp in a plastic bag set in a deep bowl. For marinade, combine orange peel, orange juice, soy sauce, gingeroot, garlic, and red pepper. Pour over seafood. Seal bag. Marinate in the refrigerator 30 minutes. Drain, reserving marinade.
If using fresh pea pods, cook in boiling water about 2 minutes; drain. Or, thaw and drain frozen pea pods.
Wrap 1 pea pod around each shrimp. Thread pea pods and shrimp onto four 10-12" skewers alternately with scallops and orange wedges.
Grill kabobs on an uncovered grill directly over medium-hot coals for 5 minutes. Turn and brush with marinade. Grill 5-7 minutes more or till shrimp turn pink and scallops are opaque. Brush occasionally with marinade.

Broiler Directions: Place kabobs on the unheated rack of a broiler pan. Broil 4" from the heat for 4 minutes. Turn and broil 4-6 minutes more or till shrimp turn pink and scallops are opaque. Brush occasionally with marinade.
*********************************************************** Per serving: 133 calories, 22 g protein, 7 g carbohydrates, 1 g fat, 105 mg cholesterol, 305 mg sodium, 380 mg potassium.

From Lois Flack, Cyberealm BBS, Watertown, NY 315-786-1120

Cooking Light's Bread Stuffing

Servings: 10 servings

Ingredients:

FROM LINDA FIELDS:

CYBEREALM BBS 315-786-1120:
1 (16 oz) load French bread,
.cut into 1 inch cubes
3 tablespoon Reduced-calorie stick
.margarine
1 ½ cub Chopped celery
¾ cub Chopped onion
¼ cub Water
½ teaspoon Salt
½ teaspoon Rubbed sage
½ teaspoon Dried thyme
¼ teaspoon Pepper
1 can low-salt
.chicken broth
Vegetable cooking spray

Preparation:

Place bread cubes in a layer on a jelly-roll pan. Bake at 350F for 12 minutes, or until toasted; place in a bowl. Melt margarine in a saucepan over medium heat. Add celery and onion; saute 10 minutes.
Remove from heat; stir in water and next 5 ingredients (water through broth). Add the bread cubes, tossing to coat; spoon into a 2 qyart caserole coated with cooking spray. Cover; bake at 375F for 30 minutes. Serving size = ½ cup.

Calories: 162; protein 4.7 gm; fat 3.4 gm; carb 27.3 gm; fiber 1.6 gm; chol 1 mg; iron 1.3 mg; sodium 439 mg; calc 32 mg.

Source: Cooking Light Magazine, Nov/Dec 1995 Typed in MM format by Linda Fields, Cyberealm BBS 315-786-1120

Cooking Light's Sweet Potato Casserole

Servings: 8 servings

Ingredients:

FROM LINDA FIELDS:

CYBEREALM BBS 315-786-1120:
3 cub Mashed cooked sweet potatoes
(about 2 ¼ pounds)
1/3 cub Firmly packed brown sugar
1/3 cub Skim milk
2 tablespoon Reduced calorie stick melted
.margarine
1 teaspoon Vanilla
½ teaspoon Salt
2 Egg whites, lightly beaten
Vegetable cooking spray
½ cub Firmly packed brown sugar
¼ cub Flour
2 tablespoon Chilled reduced-calorie
stick margarine
1/3 cub Chopped pecans

Preparation:

Combine the first seven ingredients in a bowl and stir well. Spoon sweet potato mixture into an 8" square baking dish coated with cooking spray.

Combine ½ cup brown sugar and flour in a bowl, and cut in 2 tablespoons chilled margarine with a pastry blender or 2 knives until the mixture resembles coarse meal. Stir in the chopped pecans, and sprinkle over the sweet potato mixture. Bake at 350F for 30 minutes.
Serving size = ½ cup.

Calories: 273 per serving; Protein 3.5 gm; Fat 7.4 gm; carb 49.8 mg; fiber 3.3 gm; chol 0 mg; iron 1.3 mg; sodium 242 mg; calc 56 mg.

Source: Cooking Light Magazine, November/December 1995 Typed in MM format by Linda Fields, Cyberealm BBS Watertown, NY 315-786-1120

Crabcakes from Brigitte

Servings: 4 Servings

Ingredients:

½ cub Scallions Tops,chopped
2 tablespoon Parsley, chopped
2 tablespoon Non-Fat Yogurt
1 tablespoon Lemonjuice
1 tablespoon Fat-free Majonnaise
1 teaspoon Worshestershire sauce
½ teaspoon Paprika
¼ teaspoon Red Pepper
¼ teaspoon Dry Mustard
1 pound Lump Crab Meat
1 ¼ cub Breadcrumbs, fresh

Preparation:

1. In a large bowl, combine the scallions, parsley, yogurt lemon juice, majonnaise, worshestershire, paprika, pepper and mustard. 2.
Remove any shell or cartilage from the crab. 3. Add the crab and ¼ cup of the breadcrumbs to the bowl. 4. Lightly toss with two forks or hands to coat the crab, being careful not to break the pieces. 5.
Form 8 patties; coat them with the reminding bread crumbs, pressing the crumbs in place. 6. Place on a plate lined with waxed paper. 7.
Refridgerate for 30 minutes or more. 8. Coat a baking sheet with non-stick spray. Place the patties on the sheet and bake at 350 F until cakes are golden, about 10-15 min.

Out of "lose Weight Naturaly" cookbook Typed by Brigitte Sealing Cyberealm BBS Watertown NY 315-786-1120

Crab-Stuffed Chicken

Servings: 6 Servings

Ingredients:

4 ounce Crabmeat(or imitation) chop
2 tablespoon Fine dry Bread Crumbs
1 tablespoon Snipped Parsley
6 Med Chicken Breast halves *
¼ cub Water Chestnuts, chop finely
2 tablespoon Mayonnaise or salad dressing
¼ teaspoon Dijon-style Mustard
2 tablespoon White Wine Worcestershire

Preparation:

* 6 med (1 - 1 ¼ lbs) boned skinless chicken breast halves Sliced green onion

For filling, combine crabmeat, water chestnuts, bread crumbs, mayonnaise, parsley, and mustard.
Place 1 piece of chicken, boned side up, between clear plastic wrap.
Pound with meat mallet till ⅛" thick. Repeat with other pieces of chicken.
Spoon some of the filling onto 1 end of each chicken breast half.
Fold in the sides and roll up. Arrange chicken, seam side down, in a 12x7x2" baking dish. Brush with some of the Worcestershire sauce.
Bake in a 350 deg F. oven for 20-25 minutes or till chicken is no longer pink. Brush with remaining Worcestershire sauce and sprinkle with green onion.

Microwave Directions: Prepare as above, except microcook chicken rolls, covered with waxed paper, on 100% (high) for 8-10 minutes or till chicken is no longer pink. Give the dish a ½ turn every 4 minutes. ******************************************************** Per serving: 190 calories, 31 g protein, 4 g carbohydrates, 5 g fat, 83 mg cholesterol, 324 mg sodium, 282 mg potassium.

From Lois Flack, Cyberealm BBS, Watertown, NY 315-786-1120

CRANBERRY JELLY

Servings: 1 servings

Ingredients:

2 cub Cranberries
1 cub Concentrated apple juice
¼ cub Lemon juice
3 ounce Liquid pectin (regular)
5 tablespoon Glycerine
1 tablespoon Unfl.gelatin or 2 tb.freezer

Preparation:

Wash and pick over cranberries, discarding any that are soft. Place in a deep saucepan and add fruit juices. Cover and simmer for about 20 minutes, until fruit is soft. Mash to break up any berries left whole.

Strain in food mill to remove seeds. Return to saucepan and heat to boiling. Add pectin, glycerine and gelatin, stirring well. Boil for 1 minute. Remove from heat. Skim and pour into hot, sterile pint jars, leaving ½ inch at top. Cap with hot sterile lids. Process in boiling water bath for 5 minutes after water returns to boiling.
If any jars fail to seal, refrigerate and use within 10 days or freeze for later use. Makes 3 ½ cups.

VARIATION: You can substitute ½ cup low-methoxy pectin solution and 2 ½ tsp calcium solution for the liquid pectin and glycerine, but add calcium after removing from heat. If you plan to freeze the jelly, be sure to use the full amount of gelatin.

NUTRITIONAL VALUE: 1 tb contains 20 Calories (protein 0, fat 0, carbohydrate 5 gm) 1 ½ tbsp = ½ diabetic fruit exchange or ½ bread exchange. If salt is omitted, 1 ½ tsp contain less than 1 mg sodium. Recipe contains 0 cholesterol. ½ tsp can be used without diabetic replacement.

Use the full amount of gelatin for very firm jam or for freezing.

Source: Canning and Preserving Without Sugar by Norma M. MacRae, R.D.
Third Edition 1993.

Shared but not tested by Elizabeth Rodier, Oct 93

Creamy Caesar Salad with Spicy Croutons

Servings: 6 Servings

Ingredients:

1 cl Garlic, halved
½ cub Nonfat mayonaisse
2 tablespoon Red wine vinegar
2 teaspoon Dijon mustard
2 teaspoon White wine
Worchestershire sauce
1 teaspoon Anchovy paste
¼ teaspoon Pepper
2 teaspoon Olive oil
¾ teaspoon Cajun seasoning
1 Garlic clove, minced
2 cub (¾ inch) sourdough bread
.cubes
18 cub Torn romaine lettuce
1/3 cub (1 1/3 oz) parmesan cheese
(fresh grated is best)

Preparation:

Drop the garlic halves through the opening in a blender lid with blender on; process until minced. Add mayonnaise and the next 5 ingredients (mayonnaise through pepper); process until well-blended.
Cover and chill at least 1 hour.

Combine oil, Cajun seasoning, and minced garlic in a medium microwaveable bowl. Microwave on High for 20 seconds. Add bread cubes; toss gently to coat. Spread bread cubes in a single layer on a baking sheet; bake at 400F for 15 minutes or until golden brown.

Place lettuce in a large bowl. Add dressing; toss gently to coat.
Sprinkle with cheese and top with croutons.

Calories; 137 per serving; protein 7.7 gm; fat 4.1 gm; carb 18.2 g; fiber 4.1 gm; chol 4 mg; iron 3 mg; sodium 836 mg; calc 176 mg.

Source: Cooking Light Magazine, July August 1995 Typed in MM format by Linda Fields, Cyberealm BBS 315-786-1120

CRISPY BAKED FISH & HERBS

Servings: 4 servings

Ingredients:

4 each Fillets white fish, 1 lb
1 each Egg white
1 tablespoon Water
½ cub Cornflake crumbs
⅛ teaspoon Lemon pepper
2 teaspoon Chopped fresh parsley
1 teaspoon Low fat margarine, melted

Preparation:

Preheat oven 400F. Lightly spray a medium size shallow baking pan with vegetable spray. Rinse fish and pat dry. In small bowl, beat egg white with a little water. Dip fish in egg white, then roll in crumbs. Arrange fish in baking pan. Sprinkle with lemon pepper and parsley, then drizzle margarine over all. Bake uncovered 20 min or until fish flakes easily. Cal: 135; Fat: 2 g.

Crunchy Taco Chip Chicken

Servings: 4 servings

Ingredients:

4 3 ounce skinless chickn breasts
1 cub Chopped scallions or onions
1 cub Chopped red pepper
½ cub Chopped celery
1 tablespoon + 1 t local margarine
1 ½ cub Stewed tomatoes
4 Taco shells, crushed coarse
20 small Pimento-stuffed olives, chopped
1 ½ ounce Shredded cheddar cheese

Preparation:

1. In a 1 ½ quart casserole, arrange chicken breasts with thicker parts toward outside of the dish. Cover and microwave on high 8-10 minutes, until chicken is thoroughly cooked. Remove chicken to plate and set aside.

2. In the same casserole, combine scallions (onions), pepper, celery and margarine; microwave on high 3-4 minutes, stirring once, until vegetables are tender. Add tomatoes; microwave on high 5-7 minutes, until slightly thickened.

3. Arrange chicken on top of tomato mixture; sprinkle evenly with coarsely crushed taco chips, cheese and olives. Microwave on high 2 minutes, until cheese melts.

Serve with rice and a salad.

Each serving provides: 1 fat, 2 ½ proteins, 2 vegetables, ½ bread. Per serving: 351 calories.

Source: Weight Watchers Magazine, June 1993

Crustless "Frugal" Quiche; Calorie Reduced Version

Servings: 5 Servings

Ingredients:

5 Eggs
¼ cub Flour
½ teaspoon Baking powder
⅛ teaspoon Salt
1 ¼ cub Cheese, large curd cottage
½ pound Cheese, reduced calorie jack
1/3 cub Margarine, diet
1 Onion, med.

Preparation:

ADAPTED FROM "FRUGAL GOURMET" TELEVISION SERIES

Preheat oven to 400 deg. F.

Slice onion into ¼ inch wedges and saute in skillet that has been sprayed with release agent; remove from heat and cool. Melt margarine; cool.

Cut jack cheese into ⅛ to ¼ inch cubes. Beat 5 eggs in large bowl of mixer. Add flour, baking powder, salt, cottage cheese, butter and jack cheese until well combined. Stir in onions.

Pour into 9x13 baking dish and bake for 15 minutes at 400 deg. Reduce heat to 350 deg and cook for another 30 minutes.

Each serving is the equivalent to the following Weight Watchers Personal Choice program exchanges: 1 egg, 1 ½ hard cheese, 1 cottage cheese, ¼ bread, 1 ½ fat, ¼ vegetable, 15 optional calories Typed for you by Scott Welliver, Episoft Systems (author of Meal Master)

Crustless Chili Quiche

Servings: 1 servings

Ingredients:

4 large Eggs
3 tablespoon Flour
2 tablespoon +2 t low fat margarine,melted
1 tablespoon Dijon mustard
¼ teaspoon Salt
3 drop Red pepper sauce
1 cub Nonfat cottage cheese
1 ½ ounce Shredded MontereyJack cheese
¼ cub Chopped green chiles, canned
1 tablespoon Grated Parmesan cheese
¼ cub Drained chopped roasted redpepper

Preparation:

1. Preheat oven to 350F. Spray a 9" pie plate with nonstick spray.

2. In a medium bowl, lightly beat eggs. Whisk in flour, margarine, mustard, salt and pepper sauce. Stir in cottage cheese, Monterey Jack cheese, chilies, and red pepper. Spoon mixture into prepared pie plate; sprinkle with Parmesan cheese.

3. Bake 20-30 minutes, until filling is set and top is golden. Let stand 10 minutes before cutting into quarters.

Per serving: 1 fat, 2 proteins, 30 cal. Each serving provides: 232 calories

Source: Weight Watchers Magazine, June 1993

Curried Beef and Potatoes

Servings: 4 Servings

Ingredients:

¾ pound Beef top round steak
2 small Potatoes, halved and thinlysliced (½ lb total)
½ cub Beef broth
2 teaspoon Cornstarch
¼ teaspoon Salt
Nonstick spray
¾ cub Chopped onion
¾ cub Chopped green or red pepper
1 tablespoon Cooking or olive oil
½ teaspoon Ground cumin
1 teaspoon Curry powder
1 medium Tomato, coarsely chopped

Preparation:

1. Partially freeze meat. Thinly slice across the grain into bite- sized strips. Set aside.

2. Cook sliced potatoes in boiling water about 5 minutes or until tender. Drain and set aside.

3. Meanwhile, for sauce, stir together beef broth, cornstarch and salt.

4. Spray a wok or large skillet with nonstick spray. Heat over medium high heat. Add onion and stir-fry 2 minutes. Add green pepper and stir-fry about 2 minute more or till vegetables are crisp-tender.
Remove from wok.

5. Add oil to hot wok. Add beef, curry powder and cumin. Stir-fry 2-3 minutes or until beef is done. Push beef from the center of the wok.

6. Stir sauce and add to the center of the wok. Cook and stir till thickened and bubbly. Stir in onion mixture, potatoes and tomato.
Cook and stir all ingredients for 1 minute or till heated through.

Nutritional information: per serving... 251 calories, 23 g protein, 21 g carbohydrates, 8 gm fat, 53 mg cholesterol, 414 mg sodium, 714 mg potassium.

Source: Better Homes and Gardens New Dieters' CookBook, 1994 Typed for you by Linda Fields, Cyberealm BBS Watertown NY 315-785-8098

Dilled Pasta Salad

Servings: 8 Servings

Ingredients:

DRESSING:
1/3 cub White wine vinegar
1 tablespoon Olive oil, extra light
1 teaspoon Dill weed
¼ teaspoon Salt
¼ teaspoon Dry mustard
⅛ teaspoon Pepper

SALAD:
5 ounce (2 cups) rotini pasta
1 cub Sliced carrots
1 cub Cut 1" fresh green beans
½ cub Red bell pepper strips
4 Green onions, sliced (½c)
8 Cherry tomatoes, quartered
½ cub Sliced cucumber
3 ounce (½ c) cubed low fatmozarella cheese

Preparation:

1. In a jar, combine all dressing ingredients, and shake well.

2. Cook pasta in 3 quarts boiling water to desired doneness, adding carrots and green beans during the last 2-4 minutes or pasta cooking time. Drain; rinse thoroughly with cold water to cool rapidly.

3. In a large serving bowl, combine cooled pasta mixture and remain- ing salad ingredients. Pour dressing over salad; toss gently.

Nutritional info: per cup, 130 calories, 4 gms fat; Dietary exchanges, 2 breads, 1 vegetable, 1 fat Makes 8 1 cup servings.

Source: Pillsbury Fast and Healthy Magazine, May-June 1994 Typed for you by Linda Fields, Cyberealm BBS Watertown NY 315-786-1120

Double Chocolate Nut Treat

Servings: 4 Servings

Ingredients:

2 cub Skim milk or nonfat milk
1 Envelope (small box) low-cal
.chocolate pudding
½ cub Thawed low-cal nondairy
.topping
1 tablespoon Chocolate syrup
1 ounce Chopped toasted almonds
2 Cherries, cut in half

Preparation:

1. Using milk, prepare the pudding. In to each of four 4 oz dessert dishes, spoon ¼ of the pudding mixture. Set aside.

2. In a small mixing bowl, mix together the nondairy topping and the chocolate syrup. Put ¼ of this mixture on top of the pudding mixtures and set aside.

3. Sprinkle each dessert dish with ¼ of the almonds and top with ½ cherry. Refrigerate for 30 minutes.

Each serving provides 1 milk, ½ fat, ½ protein, 45 cal.

Per serving: 155 calories, 6 gm protein, 6 gm fat.

Source: Debbie, our fearless leader at Weight Watchers, Watertown NY

Typed for you by Linda Fields, Cyberealm BBS and home of Kook-Net Watertown, NY 315-786-1120

DUTCH APPLE CAKE

Servings: 6 servings

Ingredients:

1 cub All purpose flour
5 tablespoon Sugar
1 teaspoon Baking powder
2 tablespoon Low fat margarine
2 Egg whites; slightly beaten
¼ cub Skim milk
½ teaspoon Vanilla extract
4 cub Sliced peeled apples
1 teaspoon Ground cinnamon

Preparation:

Preheat oven 375F. Grease and flour a 9 in. tart or pie pan. In a mixing bowl, combine flour, 2 T sugar and baking powder. With a pastry blender or 2 knives, cut in 1 ½ T margarine. Add egg whites, milk and vanilla; beat until smooth. Batter will be stiff. Spoon into prepared pan and spread batter to fit pan. Arrange apple slices, overlapping, in 2 concentric circles to cover batter. In a small bowl, combine 3 T sugar and cinnamon; sprinkle over apple slices. Dot with ½ T margarine. Bake 30 min. Cool 10 min before serving.

Cal: 183; Fat: 2 g.

Posted by SANDY VAN BIBBER, Prodigy ID# XWCG89A.

Eggplant-Macaroni Bake

Servings: 4 servings

Ingredients:

6 ounce Elbow macaroni
2 tablespoon Grated Parmesan cheese
2 tablespoon Minced scallions
1 tablespoon + 1 t. olive oil
¼ teaspoon Black pepper
2 cub Sliced eggplant, ½" thick
2 medium Sliced tomatoes, ½" thick
½ teaspoon Basil
3 ounce Shredded cheddar cheese
¼ teaspoon Paprika

Preparation:

1. In a large pot of boiling water, cook macaroni 8-10 minutes, just until tender. Drain, and reserve ¼ cup of the cooking liquid. Place cooking liquid in a large bowl, stir in Parmesan cheese, scal- lions, oil, and pepper. Add macaroni, toss well to mix. Set aside.

2. Spray large nonstick skillet with spray. Add eggplant; cook 2-3 minutes on each side, until tender.

3. Preheat oven to 400F. Spray an 8" square pan with nonstick spray.
Layer half the tomatoes and eggplant in pan; sprinkle with basil.
Spread macaroni on top; layer remaining tomato and eggplant over macaroni. Sprinkle with cheddar cheese and paprika. Bake 20-25 min., until bubbly.

Each serving provides: 1 fat, 1 protein, 2 vegetables, 2 breads, 15 calories.

Per serving: 324 calories

Source: Weight Watchers Magazine, June 1993

FETTUCCINE ALFREDO #2

Servings: 4 Servings

Ingredients:

FROM LOIS FLACK:

CYBEREALM BBS (315)786-1120:
* * * * *
1 tablespoon Margarine
2 small Cloves garlic, minced
1 tablespoon All-purpose flour
1 1/3 cub Skim milk
2 tablespoon Light process cream cheese-product
1 ¼ cub (2 ½ oz.) Grated fresh-parmesan cheese, divided
4 cub Hot cooked fettuccine, -cooked without salt or fat
2 teaspoon Chopped fresh parsley
Freshly ground pepper

Preparation:

Melt margarine in a saucepan over medium heat.

Add garlic; saut‚ 1 minute. Stir in flour. Gradually add milk, stirring with a wire whisk until blended; cook minutes or until thickened and bubbly, stirring constantly. Stir in cream cheese, cook 2 minutes. Add 1 Parmesan cheese, stirring constantly until it melts. Pour over hot cooked fettuccine; toss well to coat. Top with remaining ¼ cup Parmesan cheese, fresh parsley, and pepper.

Yield: 4 Servings (serving size: 1 cup).

NUTRITIONAL INFORMATION:

Calories..................345 (25% from fat)
Protein..,................16.8 g Fat.......................9.7 g (sat 4.4g, mono 2.7g, poly 1.4g) Fiber.....................2.3 g Carbohydrates,............46.7 g Cholesterol...............18 mg Iron.....................2.3 mg Sodium...................401 mg Calcium..................333 mg

Typed for you by Lois Flack, CYBEREALM BBS, Watertown, NY.

Source: May 1994 "Cooking Light" magazine

Focaccia-vegetarian

Servings: 8 servings

Ingredients:

1 Frozen bread OR
1 Recipe for Focaccia Dough
½ pound Spinach, cooked, drained
½ pound Mushrooms, sliced
2 cub Low-fat ricotta cheese,
4 ounce Low-fat mozzerella cheese
¼ cub Parsley, fresh, chopped
1 Egg white or egg substitute

Preparation:

Drain ricotta cheese. Roll dough to 12x9 rectangle. Spread with spinach, then ricotta, then mushrooms, then mozzerella cheese. Roll up. Seal edges with egg white or egg substitute. Form into circle and seal circle ends with egg white or egg substitute. Brush top with egg. Bake at 350 degrees for about 40 minutes. Per serving: 316 calories, 10 g fat (28%) From Carole Lawrence, Immage Workshop TV show, August 1991 Posted by: Grandma Sheila (Exner), August 1991

Frozen Chocolate - Cherry Yogurt Cups

Servings: 1 Servings

Ingredients:

¼ cub Hershey's® cocoa
¼ cub Sugar
==yogurt cheese made from
16 ounce Lowfat vanilla yogurt; no ge
¼ cub Maraschino cherries; finely
¼ cub Sliced almonds
½ teaspoon Vanilla
¼ teaspoon Almond extract
1 Whipped topping; (1.3oz)
½ cub Cold skim milk
Maraschino cherries; halved
Almonds; chopped (optional)

Preparation:

Recipe by: Hershey's Cocoa 'Light & Luscious Chocolate Desserts' pml Line muffine pan with paper bake cups (2-½" in diameter) In medium bowl combine cocoa, sugar and yogurt cheese; stir until well blended.
Stir in cherries, almonds, vanilla and almond extract. In] small deep bowl, combine topping mix and milk. Prepare as pkg directs. Gradually fold whipped toppinng into cocoa mixture. Spoon into bake cups.
Cover; freeze until firm. Before serving allow to stand at room temp about 5 minutes. Makes 12 servings.

Per serving- 90 cal, 3g protein, 14g carb, 2g fat 5 mg chol, 35 mg sodium, 90mg calcuim

'To make yogurt cheese- Line a non-rusting colander or sleive with a lrg piece of double thickness cheesecloth; place colander over a deep bowl. Spoon yogurt into prepared colander; cover. Refrigerate until liquid no longer drains from yogurt, about 24 hours. Remove yogurt from cheesecloth. discard liquid.

Frozen Lime Whip With Raspberries

Servings: 6 Servings

Ingredients:

4 cub Vanilla nonfat frozenyogurt -- softened
6 ounce Frozen limeade concentrate
Thawed and undiluted
10 ounce Frozen raspberries in lightsyrup -- (1 package) thaw (1 can)
Fresh mint sprigs; (optiona

Preparation:

Recipe by: Cooking Light, Sept 1993, page 105 Preparation Time: 0:11

Combine yogurt and limeade in a bowl; beat at low speed of electric mixer until smooth.

Spoon 2/3 cup yogurt mixture into each of 6 dessert compotes; freeze until firm. Top each with 1 tablespoon raspberries; reserve remaining raspberries for another use. Yield: 6 servings.

Serving Ideas : Garnish with mint sprigs, if desired.

* LFSUMMER.ZIP - A Polka Dot Cottage Collection - 1-201-822-3627

Fruit Kebabs ala Kooknet

Servings: 6 Servings

Ingredients:

½ Pineapple; peeled and cored
5 Apricots
¼ pound Cherries
1 tablespoon Butter
1 teaspoon Sugar

Preparation:

Cut the pineapple into slices and then into wedges. Quarter the apricots. Pit the cherries. Heat the broiler. Thread the fruit onto 6 skewers. Melt the butter and brush on the fruit. Sprinkle with the sugar. Broil the kebabs about 8 minutes, turning the skewers several times. Serve with warm chocolate sauce and cookies, if you like.

Per Serving: 68 calories, 1 g protein, 2 g fat, 1 mg sodium, 12 g fiber.

Source: Unknown Typed by Katherine Smith Kook-Net: The Shadow Zone IV ~ Stinson Beach, CA

Fruit Smoothie

Servings: 4 Servings
* OLX 2.1 TD * ...A dry sense of humor is better than slobbering. ~--
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Fudgy Chocolate Pudding

Servings: 6 Servings

Ingredients:

1 cub + 2 Tbsp. self rising flour
¼ cub Unsweetened cocoa
1/3 cub + 2 tsp.sugar
¼ cub Margarine
1 Egg, lightly beaten
½ teaspoon Vanilla
½ cub Skim milk
2 cub Hot water

Preparation:

1. Preheat oven to 400F. Spray a 1 ½ qt. round casserole with non- stick cooking spray.

2. Sift flour and 2 Tbsps. + 2 tsps. of the cocoa into a medium bowl; set aside.

3. In large bowl, with an electric mixer, beat ¼ cup of the sugar and the margarine until light and fluffy. Beat in egg and vanilla.
Fold into flour mixture alternately with milk; spoon into prepared casserole.

4. In a small bowl, combine the remaining 1 Tbsp. + 1 tsp. cocoa and the remaining 2 Tbsps. sugar; sprinkle over the mixture in the casserole. Carefully pour hot water over the entire mixture. Bake for 30-35 minutes.

5. To serve, spoon warm pudding into 6 individual serving dishes.

NOTE: A personal note... this is great with vanilla ice cream or chocolate cool whip!

Each serving provides: 2 Fats, 1 Bread, 75 optional calories Per serving: 231 calories, 5 gm protein, 10 g fat, 33 g carbohydrates 116 mg calcium, 410 mg sodium, 36 mg cholesterol, 2 g dietary fiber

Source: Weight Watchers Magazine Light and Easy New Family Classics 1993 Typed for you by: Linda Fields, Cyberealm BBS Watertown, NY 315-786-1120

GARDEN PASTA

Servings: 6 servings

Ingredients:

5 each Tomatoes, chopped
2 each Celery, chopped
2 each Carrots, chopped
1 each Onion, medium, chopped
8 each Green onion, chopped
1 package Equal
1 teaspoon Basil
¼ teaspoon Garlic powder
½ teaspoon Salt
½ teaspoon Pepper
½ teaspoon Oregano
1 tablespoon Vegetable or salad oil
1 pound Spaghetti

Preparation:

Put the vegetables in a pot and cover tightly. Cook over medium heat, stirring occasionally, for 10 min. Add seasonings. Cover pot, cook medium-low heat for 5 minutes. Add oil and simmer for 30 min. or until carrots are tender. Cook spaghetti, drain. Toss with the sauce. Cal: 150; Fat: ½g.

Garlic Parmesan Pasta

Servings: 4 servings

Ingredients:

½ cub Butter Or Margarine
2 teaspoon Dried Basil; Crushed
2 teaspoon Lemon Juice
1 ¼ teaspoon Garlic Powder W/Parsley
¾ teaspoon Seasoned Salt
8 ounce Fettuccine; Cooked & Drained
1 ½ cub Broccoli Floweretts; CookedTender Crisp
3 tablespoon Walnuts; Chopped
½ cub Parmesan Or Romano Cheese;Grated

Preparation:

Melt the butter in a large skillet and add the basil, lemon juice, garlic powder and seasoned salt, blending well. Add the fettuccine, broccoli, walnuts and parmesan cheese, blending well and tossing to coat the fettuccine.

PRESENTATION:

Serve with a fresh spinach salad.

Garlicky Beef and Pasta

Servings: 4 Servings

Ingredients:

1 ½ cub Uncooked rotoni pasta (Spirals)
1 pound Beef round tip steak, cut ⅛ to ¼ inch thick
Vegetable cooking spray
2 Cloves garlic, crushed
½ teaspoon Salt
⅛ teaspoon Pepper (or ¼ ts)
1 tablespoon Water
2 cub Frozen cut green beans about 8 ounces
½ cub Jarred brown beef gravy

Preparation:

Cook pasta according to package directions; keep warm. Meanwhile stack beef steaks; cut lengthwise in half and then crosswise into 1-inch-wide strips.

Spray large non-stick skillet with cooking spray; place skillet over medium-high heat until hot. Add beef and garlic, half at a time, and stir-fry 1 minute or until outside surface of beef is no longer pink.
Don't overcook. Season with salt and pepper. Remove from skillet; keep warm. In same skillet, heat water until hot. Add green beans; cook 4 or 5 minutes or until tender, stirring occasionally. Stir in gravy and pasta; heat through. Return beef to skillet; toss to combine.

Approximate values per serving: 296 calories, 7 g fat, 70 mg cholesterol, 488 mg sodium, 21 percent calories from fat.

Bonus recipes from N.Y. Times News Service and typed from The Arizona Republic by Joyce Kohl, THE IMPROV BBS

Posted by Joyce Kohl, þ THE IMPROV BBS þ KOOK-NET Hub þ (602) 991-4849

Ginger Apple Crisp

Servings: 6 Servings

Ingredients:

1/3 cub Cornflake crumbs
¼ cub Firmly packed borwn sugar
3 tablespoon Flour
2 tablespoon Crystallized ginger, choppedor 1 tsp ginger
2 tablespoon Margarine/butter melted
6 Rome or McIntosh apples,peeled, cored and thinlysliced (6 cups)
2 tablespoon Sugar
2 teaspoon Lemon juice
1 ½ cub Frozen vanilla nonfat yogurtor vanilla ice milk

Preparation:

Heat oven to 400F. Spray 8 inch square (1 ½ quart) baking disk with non stick spray. In a small bowl, combine the cornflake crumbs, brown sugar, flour and ginger; mix well. Add in melted margarine or butter and mix well.

Place apples in spray-coated dish. Add sugar and lemon juice; toss to coat. Sprinkle apples with crumb mixture; press gently.

Bake for 25-30 minutes or until apples are tender and mixture is bubbly. Cool slightly; serve with frozen vanilla yogurt or ice milk.

Dietary exchanges: per serving, 1 starch, 2 ½ fruits, 1 fat Calories per serving: 260

Source: Pillsbury's Fast and Healthy Magazine, Sept/Oct 1994 Typed for you by Linda Fields, Cyberealm BBS and home of Kook-Net Watertown NY 315-786-1120

Grilled Herb Schnitzel

Servings: 4 Servings

Ingredients:

1 bunch Herbs, mixed
1 small Read Onion
2 slice White Bread
2 tablespoon Lemonjuice
2 tablespoon Wine Vinegar
4 tablespoon Oliveoil
17 2/3 ounce Chickenbreast Filets
Salt, Pepper

Preparation:

1. Wash the herbs and chop the leaves finely.(parsley,basil,mint,for example ) 2. Chop the onion finely and mix with herbs, lemonjuice, vinegar and oil together. 3. Slice the filets into thin slices and ,between two sheets of waxpaper,
pound flat lightly. 4. Salt and pepper to taste. 5. On a preheated grill, grill each side for 1 ½ minutes. 6. Arrange on plate and pour the herbmix over all. 7. Serve with a good red wine.

Out of "Die Actuelle"magazine

Translated by Brigitte Sealing Cyberealm BBS 315-786-1120

Grilled Turkeyspears with 3 sauces

Servings: 4 Servings
18 ounce Turkeybreast Filets
3 Limes
3 ½ ounce Mild Pepperoni,sliced
2 Corn Cobs
2 tablespoon Oil
½ tablespoon Chilipowder
Sauce 1:

Ham and Potato Skillet

Servings: 3 Servings

Ingredients:

½ pound Ground fully cooked ham
1 cub Sliced celery
½ cub Chopped onion
2 cub Chopped potatoes
1 cub Fresh or frzn cut green bean
½ cub Water
¼ teaspoon Dried thyme, crushed
⅛ teaspoon Pepper
1 tablespoon Grated Parmesan cheese

Preparation:

Spray a large skillet with Pam. In the skillet cook ham, celery, and onion till vegetables are tender.
Stir in potatoes; frsh green beans,if using; water; thyme; and pepper. Bring to boiling; reduce heat. Cover and simmer for 20 minutes or till potatoes are tender and most of the liquid is absorbed. If using frozen beans, add to ham and potato mixture the last 7 minutes of cooking.
To serve, sprinkle with parmesan cheese. Per serving: 228 calories, 20 g protein, 25 g carbohydrates, 5 g fat, 42 mg cholesterol, 993 mg sodium, 999 mg potassium

Hearty Halibut From Joan Johnson

Servings: 6 Servings

Ingredients:

2 pound Fresh or frozen halibutthawed
¾ cub Thinly sliced onion
1 can 4 oz. sliced mushrooms,drained, or 1 c fresh slicemushrooms
¾ cub Chopped fresh or cannedtomatoes
¼ cub Chopped green pepper
3 tablespoon Finely chopped pimento
½ cub Dry white wine
2 tablespoon White vinegar
1 teaspoon Salt
⅛ teaspoon Fresh ground pepper
2 tablespoon Light margarine
¼ cub Minced parsley
Lemon wedges to garnish

Preparation:

1. Preheat oven to 350F. Prepare large baking dish with nonstick spray. Cut fish into 6 even servings. Arrange onion in bottom of baking pan.

2. Place fish ontop of onion. Combine the remaining ingredients except margarine and lemon wedges. Spread ontop of fish. Dot with margarine.

3. Bake 25 - 30 minutes or until fish flakes easily with fork. Serve with lemon wedges.

1 serving = 4 oz cooked fish.

Food exchanges per serving: 4 proteins, 1 vegetable, 1 fat

Herb Dip (Lf)

Servings: 1 servings

Ingredients:

8 ounce Plain, low-fat yogurt;
¼ teaspoon Garlic powder;
⅛ teaspoon Dill weed;
¼ teaspoon Oregano;
¼ teaspoon Basil;
½ teaspoon Chives;
½ teaspoon Dried parsley;
½ teaspoon Marjoram;
Dash of salt;

PER ¼ CUP:
32 *Cals
1 *mg Chol
*gm fat
123 *mg sodium

Preparation:

Combine all ingredients in a medium-sized mixing bowl. Chill for a couple of hours before serving. MAKES 1 cup. Per ¼ cup: 32 cals, 1mg chol, 0 fat, 123mg sodium, 0 dietary fiber,

Serve with toasted pita bread triangles, whole-wheat crackers, Homemade Tortilla Chips (see recipe same name), or cut up fresh veggies. Or try it on baked potato in place of sour cream.

Source: The T-Factor Diet Book by Martin Katahn

Re-posted by Lois Flack, CYBEREALM BBS - KOOK-NET, (315)786-1120

HERB VINAIGRETTE DRESSING

Servings: 6 servings

Ingredients:

¼ cub Red wine vinegar
¼ cub Chicken stock
2 tablespoon Lemon or lime juice
1 teaspoon Dried tarragon, optional
½ teaspoon Dry mustard
½ teaspoon Paprika
½ teaspoon Garlic salt
¼ teaspoon Freshly ground pepper
1 dash Hot pepper sauce
2 tablespoon Vegetable oil

Preparation:

For leafy green salads or sliced cucumbers and tomatoes. Doubles as a tenderizing marinade for barbecuing meat. (Use 1/3 c dressing in a plastic bag to marinate 1 lb meat. Use beef stock when marinating beef.)

In container with a tight-fitting lid, combine vinegar, chicken stock, lemon juice and seasonings. Shake well. Add oil and shake again.
Refrigerate for up to two weeks.

Makes ¾ cup, each serving 2 tbsp 1 Fats & Oils Choice 1 g carbohydrate, 5 g fat, 46 cal. Source: Choice Menus by Marjorie H.
Hollands and Margaret Howard 1993 Canadian Diabetes Association Shared by Elizabeth Rodier Aug 93

Homemade Egg Substitute

Servings: 4 servings

Ingredients:

6 Egg whites
¼ cub Nonfat dry milk
1 tablespoon Vegetable oil

Preparation:

Combine all ingredients in a mixing bowl and blend until smooth.
Store in a jar in the refrigerator up to 1 week. Mixture also freezes well.

To prepare scrambled eggs; fry slowly over low heat in a nonstick frying pan.

Yield 4 servings. One serving ¼ cup (1 egg equivalent) Calories 69, Protein 7 grams, Fat 3 grams, Fiber 0, Cholesterol <1 mg, Sodium 98 mg, Potassium 140 mg.

Exchange 1 lean meat

Source: The UCSD (Univ. Calif. San Diego) Healthy Diet for Diabetes ISBN 0-395-49477-X c. 1990

Shared by Elizabeth Rodier 5/93

Honey-Spiced Chicken and Onions

Servings: 8 Servings

Ingredients:

GLAZE:
½ cub Honey
¼ cub Dijon mustard
2 tablespoon Chopped fresh parsley or
2 teaspoon Dried parsley flakes
1 tablespoon Sesame seeds
1 tablespoon Lemon juice
2 Garlic cloves, minced

CHICKEN:
½ teaspoon Pepper
8 Boneless chicken breasthalves, skinless
3 medium Onions, cut into ½" slices

Preparation:

1. Heat barbeque grill. In a small bowl, combine all glaze ingredients; mix well. Sprinkle pepper on both sides of chicken.

2. When ready to barbeque, place chicken on gas grill over low heat or on charcoal grill 4-6 inches from medium coals. Cook 5 minutes.
Turn chicken and place onion slices on the grill; brush chicken and onions with glaze. Cook an additional 5-10 minutes or until onions are tender and chicken is no longer pink and juices run clear, brushing frequently with glaze. Heat any remaining glaze to a boil; serve with chicken.

BROILER INSTRUCTIONS:

Spray broiler pan with nonstick cooking spray. Prepare glaze and chicken as described above. Arrange chicken on spray-coated pan; brush chicken with glaze. Broil 4-6 inches from heat for 5 minutes.
Turn chicken and place onion slices on top, brush chicken and onion slices with glaze. Broil an additional 5-6 minutes, or until onions are tender and juices run clear, brushing frequently with glaze. Heat any remaining glaze and serve with chicken.

Nutritional info: Calories per serving: 240; fat, 4 gms. Dietary exchanges: 3 proteins,
1 fruit, 1 vegetable

Source: Pillsbury Fast and Healthy Magazine, May-June 1994 Typed for you by Linda Fields, Cyberealm BBS Watertown NY 315-786-1120

Hot Orchard Peach Cup

Servings: 6 Servings

Ingredients:

40 ounce (1 bottle) DOLE Pure &
Light Orchard Peach Juice
¼ cub Brown sugar [packed]
2 Cinnamon sticks
2 tablespoon Butter/margarine
½ cub Peach schnapps (optional)
Additional cinnamon sticks
As garnish...

Preparation:

1) Combine the juice, brown sugar, cinnamon sticks, & butter/margarine in a dutch oven or covered saucepan and heat to a boil...

2) Remove from heat and discard the cinnamon sticks, add the schnapps, (if desired) garnish with a peach slice and cinnamon stick, and serve...

Calories... 181 Cholesterol... 0mg Fat... 4g Sodium... 70mg

From the All New Diet Cookbook and Fred Goslin, on Cyberealm Bbs, home of KookNet, in Watertown NY (315) 786-1120

Italian Parmesan Potatoes

Servings: 4 Servings

Ingredients:

3 medium Russet potatoes, unpeeled,
& cut lengthwise into ⅛'s
2 teaspoon Olive oil
¼ teaspoon Italian seasoning
⅛ teaspoon Salt
⅛ teaspoon Garlic powder
⅛ teaspoon Paprika
2 -3 Tbs. parmesan cheese

Preparation:

Heat the grill. Cut 14 inch square sheet of heavy duty foil. Place potatoes in the center. In a small bowl, combine the oil & all season- ings. Drizzle over potatoes; stir gently to coat. Wrap and seal securely with tight double folds.

Place foil packet on gas frill over medium heat or on charcoal grill 4-6 inches from medium-high heat. Cook 30-40 minutes or until tender.
Open packet; stir gently. Sprinkle with cheese. Return to grill and cook an additional 3-5 minutes, or until cheese is melted. Serve immediately.

OVEN DIRECTIONS:

Heat oven to 450F. Prepare potatoes in foil packet as described above. Bake for 40-50 minutes or until potatoes are tender. Open and stir gently; sprinkle with cheese and return to oven and bake an additional 3-5 minutes or until cheese is melted.

Nutritional info: per ¼ serving-- calories, 230. 5 gm fat.

Dietary exchanges per ¼ serving.. 1 bread, 1 fat, 30 optional cal.

Source: Pillsbury Fast and Healthy Magazine, May/June 1994 Typed for you by Linda Fields, Cyberealm BBS Watertown NY 315-786-1120

Italian Trout

Servings: 4 Servings

Ingredients:

3 teaspoon Olive Oil
½ cub Flour
1 teaspoon Paprika
1 teaspoon Garlic Powder
1 tablespoon Parmesan Cheese
1 pound Trout Filets
1 package Frozen Spinach
1 cub Spaghetti Sauce

Preparation:

In a shallow bowl, combine flour, spices, and cheese. Dredge fillets in seasoned flour. Saute fillets in a nonstick skillet over medium heat for 8 minutes, turning once to brown both sides. Transfer fish to a warm platter. Microwave spinach while heating spaghetti sauce on the stove. Spoon equal amounts of sauce on 4 plates, top with spinach and lay fish on bed of spinach.

Jerk Chicken

Servings: 4 servings

Ingredients:

2 ounce Dry red wine
½ Jalapeno pepper, minced
2 tablespoon Minced scallions
1 tablespoon +1 tsp oil
1 tablespoon Allspice
1 cl Garlic, minced
1 ½ teaspoon Coriander
½ teaspoon Lo-sodium soy sauce
¼ teaspoon Nutmeg
4 ounce boneless chicken breast
½ teaspoon Cinnamon

Preparation:

1. In a small bowl, combine all ingredients except chicken until mixture forms a paste.

2. Rub chicken evenly with spice mixture; cover and refrigerate at least 8 hours, preferably overnight.

3. Preheat broiler. Broil chicken on rack 10-15 minutes, turning once, until cooked through.

Each serving provides: 1 fat, 3 proteins, 15 calories. Per serving:
184 calories

Source: Weight Watchers Magazine, June 1993

LEAN & FREE SIRLOIN KABOBS

Servings: 8 servings

Ingredients:

¾ cub Soy sauce, reduced salt
¼ cub Maple syrup, dietetic
1 pound Beef sirloin 1" cubes
24 Pineapple chunks, own juice
1 Green pepper, cut in squares

Preparation:

Combine the soy sauce and maple syrup in a bowl. Add the sirloin cubes and stir to coat. Cover and marinate 1 hour. Remove the sirloin cubes, reserve the marinade. Alternately place the sirloin cubes, pineapple chunks and green pepper squares on a wooden or plastic skewer. Place the kabobs in an 8" square microwave or glass baking dish. Brush with the marinade. Cover with wax paper.

With the microwave on HIGH, cook for 4 minutes. Rotate the dish a quarter turn and brush with the marinade. Re-cover with wax paper.
Continue cooking in the microwave on MEDIUM for 4 minutes. Allow to rest 4 minutes before serving. Brush with the remaining marinade just before serving.

NOTE: Adjust the microwave times if you change the size of the recipe.

Yield: 8 servings, each 80 calories 1 medium fat exchange, carbohydrates:1

Source: Diabetic Microwave Cookbook by Mary Jane Finsand c. 1989 ISBN 0-8069-6957-1

Linguini with Arugula, Golden Garlic & Red Bell Pepper

Servings: 3 servings

Ingredients:

4 ounce Linguini, uncooked
2 teaspoon Olive oil
¼ cub Julienne cut red bell pepper
2 teaspoon Thinly sliced garlic
¼ teaspoon Salt
⅛ teaspoon Crushed red pepper
1 cub Tightly packed arugula

Preparation:

1. Cook past according to directions, omitting salt and fat; drain well, reserving ¼ cup cooking liquid.

2. Heat oil in skillet over low heat; add bell pepper and next 3 ingredients. Stir occasionally. Cook 5 minutes.

3. Place arugula in a large bowl. Add reserved cooking liquid, linguini, and bell pepper mixture. Toss well, serve warm.

Each serving provides: 173 calories Each serving provides: 2 breads; ½ fat; 1 ½ vegetables Source: Cooking Light Magazine, May-June, 1993

Low Calorie Crepes (20 calories each)

Servings: 16 servings

Ingredients:

2 Eggs
½ cub Flour
½ teaspoon Sugar
1 cub Broth, stock, consomme (ff)
1 tablespoon Chopped parsley orherbs of your choice

Preparation:

Beat eggs slightly, add flour and sugar and beat until well mixed.
Add chicken broth gradually, beating after each addition. Butter a small crepe pan or frying pan, heat until butter is bubbling, and pour about a tablespoon and a half of batter in, swirling it around so that the batter covers the pan. Cook on one side about a minute, until brown; turn crepe over and cook on the other side about a half a minute. Use with any first course or main course filling.

Note: These crepes may be cooked a non-stick pan without butter.

Suggested Uses: Especially suitable with any of the Chinese-type fillings. With green onions, bacon, and cheese.

From: You can do anything with crepes. 1993 Cooking Echo Picnic cookbook exchange.
Happy Charring

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Low Calorie Irish Colcannon

Servings: 4 servings

Ingredients:

1 cub Water
1 tablespoon Reduced calorie margarine
¼ teaspoon Salt
3 cub Chopped cabbage
1/3 cub Skim or 1% milk
1 cub Instant mashed potato flakes
1 Green onion, finely chopped

Preparation:

1. In a medium saucepan, combine water, margarine, and salt. Bring to boil. Stir in cabbage; return to a boil. Reduce heat, cover and simmer 4-6 minutes, or until cabbage is tender.

2. Remove from heat; stir in milk and potato flakes with fork. Stir in onion. Cover and let stand 3 minutes.

Source: Pillsbury Fast and Healthy Magazine, March/April, 1993 Each serving contains: 2 breads, 1 vegetable, ½ fat Per serving: 220 cal (per half cup)

Low Calorie Irish Trifle Cups

Servings: 4 servings

Ingredients:

2 cub Skim or 1% milk
1 package 3.4 oz instant French van-illa pudding mix
1 ½ cub Cubed frozen fat freegolden pound cake
4 teaspoon Sherry or fruit juice
1 cub Fresh raspberries
8 tablespoon Light cool whip

Preparation:

1. In a small bowl, combine milk and pudding; beat until well blended. Let stand 5 minutes.

2. Meanwhile, divide cake cubes evenly among 4 8 oz dessert cups.

3. Divide half of raspberries evenly among dessert cups. Spoon pudding over raspberries. Top with remaining berries.

4. Spoon 2 Tablespoons cool whip over each trifle cup. Refrigerate.

Source: Pillsbury Fast and Healthy Magazine, March/April 1993

Each serving contains: 3 breads, 2 ½ fruits, ½ fat

Per serving: 400 calories

Low Calorie Lemon Bavarian From Kaitlin Young

Servings: 4 servings

Ingredients:

1 tablespoon Unflavoured gelatin
4 tablespoon Unsweetened concentrated
Apple juice, thawed
2 tablespoon Lemon juice
¼ tablespoon Grated lemon rind
2/3 cub Unsweetened pineapple juice
1 cub Evaporated skim milk

Preparation:

1. In a bowl combine apple juice and gelatin. Let stand in a container of hot water until dissolved.

2. Stir in lemon juice, rind, and pineapple juice, and chill until partially set.

3. Meanwhile, pour the evaporated skim milk into a bowl, and place in the freezer until crystals form. Once the gelatin mixture is set, beat the evaporated milk until thick and fluffy. Beat the gelatin mixture until light and frothy. Combine the two mixture together, and pour into a mold. Chill until set.

Low Fat Mandarin Orange Waffles

Servings: 3 Waffles

Ingredients:

2 Mandarin Orange Spice teabags
1 cub Water
1 1/3 cub Bisquick Original baking mix
2 tablespoon Nonfat powdered milk
¼ cub Egg substitute

Preparation:

Place teabags in water and steep for 5 or 10 minutes. Beat all ingredients with wire whisk or hand beater until well blended. Pour onto center of hot waffle iron. Bake until steaming stops. Remove carefully.

Source: Lisa Clarke

Low-Calorie Spiced Tea Mix

Servings: 72 Sweet ones

Ingredients:

¼ cub + 2 tb orange flavoreddrink mix;sugar-free
¼ cub Lemondade flavored-drink mixsugar-free
¾ cub Iced tea mix; sugar free
1 teaspoon Ground cloves
2 tablespoon Ground cinnamon;

Preparation:

1. Combine all ingredients, stirring until blended. Store mixture in an airtight container. 2. For each serving, place 1 teaspoon mix in a cup. Add 1 cup hot water, stirring well. Serve hot. Food Exchange Per Serving: FREE; CAL: 1; CAR: TR; PRO: TR; FAT: TR; SOD: 1 MG;

Source: All New Cookbook For Diabetics And Their Families. Brought To You And Yours Via Nancy O'Brion And Her Meal Master Typed for you and yours via her nieghbor Sophia Robinson; age 12

Low-Fat Apple Butter

Servings: 40 Servings

Ingredients:

1 cub Frozen apple juice (12 oz)
½ cub Sweet red wine
4 pound Cooking apples
¾ cub Brown sugar - packed
1 cub Apple brandy or cider
1 teaspoon Ground cinnamon
1 teaspoon Ground ginger
¼ teaspoon Ground cloves

Preparation:

Peel and core the apples, then cut into fourths (about 3 quarts)

Heat apple-juice concentrate, wine and apples to boiling in Dutch oven; reduce heat. Simmer uncovered about 1 hour, stirring occasionally, until apples are very soft. Mash with potato masher if necessary to remove all lumps. Stir in remaining ingredients. Heat to boiling; reduce heat. Simmer uncovered about 2 hours, stirring occasionally, until no liquid separates from pulp.

Immediately pour mixture into hot, sterilized jars, leaving ¼-inch headspace. Wipe rims of jars; seal. Cool on rack 1 hour. Store in refrigerator up to 2 months.

Makes about 5 half-pints butter (40 servings)

Approximate values per serving: 58 calories, 0 g fat, 0 g cholesterol, 14 g carbohydrates, 3 mg sodium, 0 percent calories from fat.

Typed by Joyce Kohl THE IMPROV BBS þ KOOK-NET Hub þ (602) 991-4849

Macaroni Bake, Low cal

Servings: 5 servings

Ingredients:

2 cub Macaroni, cooked
1 each Onion, chopped
2 tablespoon Margarine
¼ cub Flour
2 cub Skimmed milk
2 teaspoon Dill weed
2 teaspoon Parsley
⅛ teaspoon Garlic powder
½ teaspoon Pepper
2 cub Low fat cottage cheese
1/3 cub Bread crumbs
1 pinch Paprika

Preparation:

Preheat oven 350F. Saute onions in margarine, add flour. Stir in milk, little at a time until thick. Add spices. Add cheese. Add macaroni. Pour into shallow pan. Top with crumbs and paprika. Bake 45 minutes.

MOCK SOUR CREAM

Servings: 8 servings

Ingredients:

1 ½ cub Cottage cheese, well-drained
2 tablespoon Dry buttermilk
½ cub Skim milk
1 tablespoon Lemon juice
½ teaspoon Salt (omit for low sod.diet)

Preparation:

Place all ingredients in food processor and process until thick and smooth. Refrigerate until needed.

¼ cup serving 46 cal, 3 g carbohydrate, 8 g protein, negl. fat, 260 mg Sodium

Source: The New Diabetic Cookbook by Mabel Cavaiani ISBN 0-8092-4251-6 Contemporary Books, Inc. Chicago Illinois 60601 Published in Canada by Beaverbooks Ltd, Markham, Ont. L3R 4T8

Muffins ( Chocolate Banana )

Servings: 12 Servings

Ingredients:

1 cub Flour
2 teaspoon Baking powder
½ teaspoon Salt
2 tablespoon Cocoa Powder
1/3 cub Sugar
1 ½ cub Kellogs All Bran cereal
¾ cub Milk
¼ Egg substitute or 1 egg
2 tablespoon Oil
1 cub Bananas, mashed(1 banana )

Preparation:

1. Preheat oven to 400 F. Line 12 muffinpans with paper liners or spray with Pam. 2. In a medium bowl, stir together flour, baking powder,salt,
cocoa powder and sugar. 3. Combine cereal and milk in large bowl and let stand 2 minutes,
or until cereal softens. 4. Add egg or substitute and oil to cereal.Beat well. 5. Stir in banana. 6. Add flourmix, stirring only once until combined and evenly moist. 7. Spoon batter in muffin cups.
8. Bake for 25 minutes or until muffins are lightly browned.
From "366 Low Fat Brand name recipes" cookbook Typed by Brigitte Sealing Cyberealm BBS Watertown NY 315-786-1120

Mustard Crusted Pork Tenderloin

Servings: 4 servings

Ingredients:

1 cub Chopped scallions
4 Garlic cloves
2 Sprigs fresh thyme
¼ teaspoon Salt
¼ teaspoon Fresh ground black pepper
2 tablespoon Horseradish flavoureddijon mustard
1 tablespoon + 1tsp olive oil
½ cub Chicken broth
1 10 ounce pork tenderloin

Preparation:

1. Preheat oven to 350F.

2. In a food processor, combine scallions, garlic, thyme, salt and pepper; process until finely chopped. Add mustard and oil; process until mixture forms a paste.

3. Place pork on a rack in roasting pan; spread with scallion mixture Pour broth into bottom of pan. Roast, basting occasionally, 45-50 minutes, or until meat thermometer registers 160F. Let stand 10 min.
before carving into ¼" thick slices.

Source: Weight Watchers Magazine, April 1993

Each serving contains: 1 fat, 2 proteins, ½ vegetables, 2 opt.cal.

Per serving: 143 calories

No Guilt Potato Salad

Servings: 4 servings

Ingredients:

1 pound Cooked unpared red potatoescubed
¼ cub Chopped celery
½ teaspoon Celery seed
¼ cub Chopped scallions
½ teaspoon Seasoning salt
3 tablespoon Chopped fresh dill
¼ cub Low cal ranch dressing
Pepper to taste

Preparation:

1. Using a rubber scraper, in a medium bowl, combine all ingredients stirring to coat. Refrigerate.

Source: Weight Watchers Favorite Homestyle Recipes

Each serving provides: ¼ vegetable; 1 bread; 25 optional calories

Per serving: 121 calories

Olive Garden Capellini Primavera (light)

Servings: 6 Servings

Ingredients:

1 tablespoon Olive oil
1 teaspoon Butter
5 cub Broccoli florets, cut into 1
.inch pieces
1 ½ cub Chopped onions
¾ cub Julienned carrots
3 cub Sliced mushrooms
1 ¼ cub Halved lengthwise and thinly
.sliced yellow squash
1 teaspoon Finely chopped garlic
1 ¼ cub Crushed tomatoes
9 Sun-dried tomato halves, not
.oil-packed, minced
1 tablespoon Low-sodium beef boullion
.granules
1 tablespoon Fresh chopped parsley
¼ teaspoon Dried oregano
¼ teaspoon Ground rosemary
⅛ teaspoon Crushed red pepper flakes
9 ounce Capellini pasta (angel hair)
2 tablespoon Grated parmesan cheese

Preparation:

1. To prepare sauce, in large non-stick saucepan, heat oil and butter over medium-high heat 30 seconds. Add broccoli, onions, and carrot and saute until carrot is tender, 5 minutes. ADd mushrooms, squash, and garlic; saute 2 minutes longer.

2. Add 1 ½ cups water and the next 7 ingredients; cook, stirring until just below boiling. Lower heat, cover and simmer until vegetables are tender, 8-10 min.

3. Meanwhile, cook pasta in large pot of boiling water until tender, 6-8 minutes. Drain and place in serving bowl. Toss with sauce and sprinkle with cheese.

Serving (2 cups) provides: ½ Fat, 5 vegetables, 6 carb. Per serving 286 calories, 13 gm pro; 51 gm carb; 5 gm fat; 88 mg sodium; 8 gm fiber.

Source: Weight Watchers Magazine, December 1994 Typed for you by Linda Fields, Cyberealm BBS and home of Kook-Net, Watertown NY 315-786-1120

Orange Roughy Veracruz

Servings: 4 Servings

Ingredients:

2 teaspoon Olive oil
1 cub Sliced onion
2 cl Garlic, minced
1 cub Yellow bell pepper rings
1 can (14.5 oz) mexican-style
Stewed tomatos w/jalapeno
Peppers undrained
4 4 ounce pieces orange roughy
Dash of garlic powder
Dash of ground red pepper

Preparation:

1. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic, saute 7 minutes or until tender. Add peppers and tomatos; cook over medium-high heat 3 minutes. Add fish; sprinkle with garlic powder and pepper. Cover and reduce heat, simmer 5 minutes.

2. Turn fish over. Cover and simmer an additional 5 minutes or until fish flakes with a fork. Transfer to individual serving plates, reserving cooking sauce in skillet. Keep fish warm.

3. Place skillet with cooking sauce over medium-high heat, and cook 3 minutes or until thickened. Serve sauce over fish.

Calories: 149 per serving

Source: Cooking Light Magazine, May-June 1993

Oven "Fried" Scallops

Servings: 4 Servings

Ingredients:

15 ounce Sea scallops, cut in ¼'s
3 tablespoon Low fat buttermilk
1/3 cub Plus 2 tsp seasoned driedbread crumbs or seasonedcrushed corn flake crumbs
½ teaspoon Ground thyme

Preparation:

1. Preheat oven to 500F. Spray baking sheet with nonstick spray and set aside.

2. In a medium mixing bowl, combine scallops and buttermilk, turning to coat. Let stand at room temperature for 15 minutes to marinate.

3. In small mixing bowl, combine the bread crumbs (or corn flake crumbs) and thyme. Dredge each scallop in crumb mixture, coating both sides. Arrange scallops on baking sheet.

4. Bake carefully turning scallops over until browned on all sides, about 5 minutes.

Source: Weight Watchers Healthy Life Style Cookbook

Each serving provides: 3 proteins, ½ bread, 5 optional calories

Per serving: 139 calories

Oven Baked French Fries

Servings: 4 Servings

Ingredients:

1 Egg white, beaten foamy
1 tablespoon Chili Powder
½ teaspoon Red Pepper
2 large Baking Potatoes, thinly
Sliced
1 large Sweet Potatoe, thinly
Sliced.

Preparation:

1. In a large bowl, stir together egg white, chili powder and pepper.
2. Add potatoes and toss. 3. Coat a cookiesheet with non-stick spray; spread potatoes in a single layer. 4. Bake at 450 F until the potatoes are crisp and brown 30-35 min.

Out of "Lose Weight Naturally" cookbook Typed by Brigitte Sealing Cyberealm BBS Watertown NY 315-786-1120

Oven Chicken Cordon Bleu

Servings: 4 Servings

Ingredients:

4 Boneless skinless chickenbreast halves
2 teaspoon Dijon mustard
4 teaspoon Chopped fresh chives
4 Very thin slices cooked leanham, about ¾ oz each
4 Very thin slices low-fat
Swiss cheese, ¾ oz each
1 Egg white
1 tablespoon Water
1/3 cub Cornflake crumbs
¼ teaspoon Paprika

Preparation:

1. Heat oven to 375F. Spray 8 inch square (1 ½ quart) baking dish with nonstick spray.

2. Place 1 chicken breast between 2 pieces of plastic wrap or waxed paper. Working from center, gently pound chicken with rolling pin or flat side of meat mallet until about ¼ inch thick. Repeat with remaining chicken pieces, making four cutlets.

3. Spread each cutlet with ½ teaspoon mustard; sprinkle each with 1 teaspoon chives. Cut ham and cheese slices to fit chicken cutlets.
Roll up, tucking ends inside.

4. In a shallow bowl, combine egg white and water; beat slightly.
Place cornflake crumbs in shallow dish. Coat chicken rolls with egg white mixture; roll in cornflake crumbs. Place in spray-coated dish.
Sprinkle with paprika.

5. Bake at 375F for 25-30 minutes or until chicken is fork tender and juices are clear.

Nutritional info: per serving: calories - 250; fat 7 gm; sodium - 780 mg. Dietary exchanges: ½ bread, 4 meats.

Source: Pillsbury Fast and Healthy Magazine, March/April 1994 Typed for you by Linda Fields, Cyberealm BBS Watertown NY 315-786-1120

Oven-Fried Chicken #2

Servings: 6 Servings

Ingredients:

1 cub Instant mashed potatoes
1 teaspoon Salt
¼ teaspoon Pepper
¼ teaspoon Poultry seasoning
1 Egg, slightly beaten (I useEgg Beaters)
1 teaspoon Lemon juice
Boneless chicken breasts

Preparation:

Mix the first 4 ingredients in a plastic bag. Mix the lemon juice and egg together. Dip breasts in lemon/egg mixture. Then shake in bag.
(Do one or two at a time). Put the chicken in a baking dish and bake at 375 degrees for about 45 minutes.

Our whole family loves it. From: Suzze Tiernan Date: 08-25-95 (20:55)

Suzze posted this for me in the Fido Low-Fat echo when I requested some low-fat chicken recipes.

* The Polka Dot Palace - The BBS for Homemakers! 1-201-822-3627 * Posted by LISA on 08-28-95

PAM'S DIET BREAD

Servings: 1 servings
-PNewton vkbb14a
10 ounce Water
2 cub Bread flour
½ cub Whole wheat flour
½ cub Cornmeal
1/3 cub Millet
2 teaspoon Yeast

Pasta Ala Oglio with Shrimp

Servings: 1 servings

Ingredients:

1 tablespoon Light margarine
1 teaspoon Preminced garlic or
2 ½ Cloves of minced garlic
1 cub Cooked pasta of your choice
3 ounce Cooked shrimp
1 teaspoon Dill
1 teaspoon Parsley
½ teaspoon Basil
Salt and pepper to taste
Parmesan cheese to taste

Preparation:

1. In a small saute pan, saute the margarine and garlic. Note: the author likes garlic, you may choose to add more or less as you prefer.

2. Once the garlic and margarine have reached a tender consistency, add the spices, and blend. Add the cooked shrimp, and saute until shrimp is warm.

3. Add cooked pasta to saute pan, toss gently but thoroughly, and transfer to warm plate. Add salt, pepper, and parmesan cheese to taste.

Source: Linda Fields

Each serving contains: 3 protein exchanges, 2 bread exchanges, 1 ½ fat exchange

Pasta Primavera

Servings: 4 servings

Ingredients:

¼ cub Water
2 cub Sliced fresh Mushrooms
9 ounce Pk French-style Green Beans
½ cub Coarsely chopped Green Peppe
1 Clove garlic
12 ounce Can Evaporated Skim Milk
4 teaspoon Cornstarch
½ cub Shredded Provolone *
5 ounce Macaroni or fettucine
1 Med Tomato, cut in wedges

Preparation:

* or Mozzarella cheese (2 oz)
Cook pasta according to package directions; drain well.
Meanwhile, for sauce, in a med saucepan combine water, mushrooms, frozen green beans, green or red pepper, garlic, ¼ t salt, and ¼ t pepper. Bring to boiling; reduce heat. Cover and simmer 4 minutes or till veggies are tender. Do not drain.
Stir together milk and cornstarch; stir into vegetable mixture. Cook and stir over med heat till thickened and bubbly. Cook and stir for 1 minute more. Stir in cheese till melted.
To serve, pour the sauce over pasta. Garnish with tomato wedges.
************************************************************ Per serving: 297 calories, 17 g protein, 48 g carbohydrates, 5 g fat, 13 mg cholesterol, 375 cholesterol, 375 mg sodium, 686 mg potassium.

Peachy Applesauce Salad

Servings: 6 Servings

Ingredients:

1 cub Diet lemon-lime soda
1 package (3 oz) peach or mixed fruitsugar-free gelatin
1 cub Unsweetened applesauce
2 cub Reduced-calorie whippedtopping
⅛ teaspoon Ground nutmeg
⅛ teaspoon Vanilla extract
1 Fresh peach, peeled andchopped

Preparation:

In a saucepan, bring soda to a boil. Remove from the heat; stir in gelatin until dissolved. Add applesauce; chill until partially set.
Fold in whipped topping, nutmeg, and vanilla. Fold in peach. Chill until firm.

Diabetic Exchanges: One ½-cup serving equals 1 fruit, 1 fat; also, 99 calories, 6mg sodium, 0 cholesterol, 15g carbohydrate, trace protein, 3g fat.

Source: Marcille Meyer, Battle Creek, Nebraska in "Taste of Home" Aug/Sept 96. Typed by Lisa Clarke.

PEACHY-STRAWBERRY TOAST TOPPER

Servings: 40 servings

Ingredients:

1 ½ cub Fresh peaches, prepared
½ cub Fresh strawberries, prepared
½ cub Cold water
1 tablespoon Lemon juice
¼ cub Cold water
2 teaspoon Liquid artificial sweetener*
2 teaspoon Unflavoured gelatine

Preparation:

* Brand of liquid sweetener is not specified. Most common one in Canada (SugarTwin) uses ¼ ts = 1 ts sugar.

Prepare peaches: Blanch by plunging into boiling water for up to 1 minute, then into cold water. Remove skin. Cut into small pieces.

Prepare strawberries: Wash, remove hulls, cut into small pieces.

Place fruits in heavy saucepan with ½ cup water and lemon juice.
Bring to a boil, simmer gently for about 8 min, stirring often.
Meanwhile soften gelatin in ¼ cup cold water. Remove fruit mixture from heat. Stir in gelatine and artificial sweetener. Pour into jam jars. Refrigerate.

Yield 2 ½ cups 1 tbsp = 1 Extra Source: Enjoy BC Fruit the Diabetic Way by Elaine Johnston c. 1982 BC Tree Fruits Ltd. Shared but not tested, Elizabeth Rodier Aug 93

Pear and Maple-Sauced Pork Chops

Servings: 4 Servings

Ingredients:

1 large Pear, ripe, cored & sliced
¼ cub Finely chopped onion
1/3 cub Maple-flavored syrup
1 tablespoon Margarine or butter, melted
¼ teaspoon Ginger
4 (4 oz) boneless pork loinchops, trimmed of all fat
½ teaspoon Salt
¼ teaspoon Pepper
1 teaspoon Maple flavor

Preparation:

1. In a medium bowl, combine pear, onion, syrup, margarine (butter) and ginger; mix well. Set aside.

2. Sprinkle both sides of pork chops with salt and pepper. Spray heavy nonstick skillet with nonstick cooking spray. Heat over medium high heat until hot. Add pork chops. Cook 2-3 minutes on each side or until browned. Pour pear mixture over pork chops. Reduce heat to medium-low heat and cover and cook 12-15 minutes or until pork chops are no longer pink.

3. Place pork chops on serving platter; cover to keep warm. Cook sauce over medium-high heat for 3-4 minutes or until sauce is thickened, stirring constantly. Stir in maple flavor. Spoon sauce over chops.

Nutritional info: per serving calories - 290; fat 11 gm; sodium 63 mg Dietary exchanges: 3 meats, 2 fruits

Source: Pillsbury Fast and Healthy Magazine, March/April 1994 Typed for you by Linda Fields, Cyberealm BBS Watertown NY 315-786-1120

Pepper Chicken Fettucini Toss

Servings: 12 Servings

Ingredients:

1 pound (1 package) CREAMETTE
Fettucini [uncooked]
¼ cub Olive oil (or veg. oil)
3 Chicken breasts [boneless
& skinless] [cut into strips
2 large Red bell peppers [cut into
Strips]
2 large Yellow bell peppers [cut
Into strips]
1 medium Green bell pepper [cut into
Strips]
1 medium Onion [cut into chunks]
2 ½ cub Mushrooms [fresh][sliced]
1 teaspoon Herb seasoning [salt free]
2 ½ tablespoon Parmesan Cheese [grated]

Preparation:

1) Prepare the fettucini according to directions, then drain...
2) In a large skilet heat the oil and add the chicken, peppers, onion, mushrooms, and seasonings and cook over med heat `til the chicken is cooked through, 8 to 10 min... 3) Add the hot cooked fettucini and parmesan cheese, toss to coat, and serve immediately...

Calories... 264 Cholesterol... 36mg Fat... 7g Sodium... 33mg

From the All New Diet Cookbook and Fred Goslin on Cyberealm Bbs, home of KookNet, in Watertown NY (315) 786-1120

PHYLLO, EATING WELL'S LOW-FAT METHOD

Servings: 1 servings

Ingredients:

For appetizers with a lot of style but little fat, phyllo pastries
are a natural. The paper-thin sheets of phyllo dough can be rolled,
folded, shaped, seasoned, or filled in countless ways. In typical
phyllo recipes, however, the layers of dough are freely brushed with
melted butter; when baked, the butter keeps the thin sheets separate,
producing a flaky--and fat-saturated--result. We developed a
technique in which the leaves of phyllo are lightly coated with a
blend of egg white and olive oil. During baking, the egg whites
become crisp while the oil keeps the leaves separate. The low-fat
technique has an unexpected and welcome benefit: the pastries turn
out crisper and less oily than those made with pure fat, and filled
pastires don't become soggy.

Preparation:

Frozen phyllo (or filo or fillo) is available in most supermarkets; it is also sold fresh in some Greek and Middle Eastern specialty shops. One pound of dough averages 25 large sheets of pastry. Our recipes were devloped for full-sized sheets, either 14 by 18 inches or 12 by 17 inches. These appetizers work beautifully for entertaining because they can be prepared in advance and refrigerated or frozen.

TIPS:

Phyllo Dough is easy and fun to work with as long as it doesn't get soggy or dried out. To avoid these potential hazards:

Thaw frozen phyllo in the refrigerator for at least 8 hours or overnight; this will prevent damp spots that could cause the sheets of dough to stick together.

Remove phyllo from refrigerator, and leave unopened at room temperature for 1 to 2 hours.

Clear a large work surface before removing phyllo from the box.

Carefully unroll sheets onto a dry surface.

Keep sheets of phyllo covered with plastic wrap or wax paper while you work; if the dough is left uncovered for even a short period of time, it dries out and breaks into flakes.

Work quickly and with a gentle hand.

From Eating Well, May/June 1993.

PICKLED ONION RINGS

Servings: 1 servings

Ingredients:

½ large Onion
Boiling water
½ cub Vinegar, white or cider
½ cub Water
2 ½ tablespoon Sugar
¼ teaspoon Salt
2 drop Hot pepper sauce

Preparation:

Cut onion into thin slices. Separate into rings and put into a two cup sterilized jar. Pour boiling water over to cover onions. Allow to cool, then drain.

Mix together vinegar, water, sugar, salt and hot pepper sauce and bring to a boil. Pour over onion rings. Cover tightly and refrigerate. Use after 2 days. Store in refrigerator up to 2 months.

Good with hamburger, cheese sandwich, egg salad sandwich and as a pickle with regular meals.

Makes about 2 cups, diet serving 2-3 onion rings each 1 ++ extra approx. 3 g carbohydrate, 12 calories.

Source Choice Cooking, Canadian Diabetes Association c. 1986 Shared by Elizabeth Rodier 6/93

Puffy Baked Fondue

Servings: 2 servings

Ingredients:

2 Eggs, separated
1 cub Skim Milk
1 tablespoon Dry White Wine
¼ teaspoon Salt
1 ½ cub Cubed French bread
2 ounce Sliced Swiss cheese

Preparation:

In a small mixer bowl, beat egg whites till stiff peaks form (tips stand straight). Set aside.
In another small bowl beat egg yolks, milk, wine, and salt till smooth. Fold into egg whites.
Spray two 12-oz individual casseroles with nonstick spray coating.
Divide bread betweem casseroles. Top with cheese; pour egg mixture over bread and cheese.
Bake, uncovered, in 350 deg F oven for 20-30 minutes or till golden.
Try sourdough French bread for a little different flavor.
************************************************************* Per serving: 333 calories, 21 f protein, 27 g carbohydrates, 15 g fat, 304 mg cholesterol, 469 mg sodium, 336 mg potassium.

Pumpkin Muffins from Helen Kemp

Servings: 12 servings

Ingredients:

2/3 cub Dry milk
1 teaspoon Pumpkin pie spice
1 teaspoon Cinnamon
8 package Equal or Sweet and Low
1 teaspoon Baking soda
7 tablespoon Flour
½ cub Grated carrot
2 Eggs
1 cub Pumpkin
1 teaspoon Vanilla
4 tablespoon Raisins

Preparation:

1. Spray 12 muffin tin with non fat spray. 2. Mix all ingredients together. Fill muffin tin. Bake at 375F for 20 minutes. Weight Watchers Info: 6 muffins = 1 Bread, 1 Protein, 1 Vegetable, 1 Fat, 1 Milk

Quick Crab Cakes

Servings: 4 servings

Ingredients:

12 Crackers, soda
2 Eggs
2 tablespoon Mayonnaise
1 teaspoon Worcestershire sauce
2 teaspoon Old bay seasoning *
¼ teaspoon Pepper, red, crushed
1 pound Crabmeat, lump

Preparation:

* OLD BAY SEASONING is a prepared blend of celery salt, spices and paprika; look for it where spices are located.
~--------------------------------------------------------------------- ~---- PER SERVING: 246 Cal., 27g Pro., 11g fat, 7g Carbo., 525mg Sodium In a large bowl, combine crushed crackers and next 5 ingredients. With fingers, pick through crabmeat to remove any shells. Place crabmeat in bowl with cracker mixture; with rubber spatula, gently fold mixture together. Form into 4 patties. Spray a large skillet with non-stick cooking spray; heat over medium heat.
Add patties, cook until browned 12-15 minutes. Serve with Coleslaw (optional)

Red Snapper Parmigiana

Servings: 4 Servings

Ingredients:

½ cub Dry White Wine
½ teaspoon Dried Whole Thyme
¼ teaspoon Crushed Red Pepper
3 Cloves Garlic, crushed
16 ounce Red Snapper Fillets
¼ cub All-Purpose Flour
¼ cub Parmesean or Romano Cheese,
Grated
¼ teaspoon Salt
¼ teaspoon Pepper
Vegetable Cooking Spray
1 ½ teaspoon Olive oil
Lemon wedges

Preparation:

1. Combine first four ingredients in a large zip-top heavy duty plastic bag. Add fish: seal bag and marinate in refrigerator for 30 minutes, turning bag occasionally. Remove fish from bag; discard marinade and set fish aside.

2. Combine flour and next 3 ingredients in large zip-top plastic bag.
Add fish fillets, and seal bag; shake to coat fillets with flour mixture.

3. Coat a large nonstick spray with cooking spray. Add oil, place over medium heat until hot. Add fish and cook 6 minutes on each side or until fish flakes easily when tested with a fork. Serve with lemon wedges.

Nutritional info: per serving calories 188; fat 5.3 gm; sodium 333 mg; dietary exchanges: per serving 4 protein, 1 fat, 1 bread

Source: Cooking Light Magazine, March/April 1994 Typed for you by Linda Fields, Cyberealm BBS Watertown NY 315-785-8098

| Submitted By LINDA FIELDS | On 05-24-94, 2243

Rice and Beans with Cheese

Servings: 5 servings

Ingredients:

1 1/3 cub Water
2/3 cub Long grain Rice
1 cub Shredded Carrots
½ cub Sliced Green Onions
1 teaspoon Instant chicken bouillon
½ teaspoon Ground Coriander
¼ teaspoon Salt
1 teaspoon Hot pepper Sauce
15 ounce Can Pinto / Navy Beans,drain
1 cub Lo-fat Cottage Cheese
8 ounce Plain lo-fat Yogurt
1 tablespoon Snipped fresh parsley
½ cub Shredded lo-fat Cheddar chee

Preparation:

In a large saucepan combine water, rice, carrots, green onions, bouillon granules, coriander, salt, and bottled hot pepper sauce.
Bring to boiling; reduce heat. Cover and simmer for 15 minutes or till rice is tender and water is absorbed.
Stir in pinto or navy beans, cottage cheese, yogurt, and parsley.
Spoon into a 10x6x2" baking dish.
Bake, covered, in a 350 deg F. oven for 20-25 minutes or till heated through. Sprinkle with cheddar cheese. Bake, uncovered, for 3-5 minutes more or till cheese melts.
************************************************************* Per serving: 282 calories, 19 g fat, 42 g carbohydrates, 4 g fat, 14 mg cholesterol, 489 mg sodium, 548 mg potassium.

Risotto with Peas & Mushrooms

Servings: 6 Servings

Ingredients:

SIDES FROM CHEF FREDDY'S:
½ cub Onion [choped]
2 teaspoon Butter/margarine
1 cub Rice [uncooked]
1/3 cub White wine [dry]
1 cub Chicken broth
4 cub Water
1 cub Frozen peas [thawed]
2 ½ ounce (1 jar) mushrooms [drained
& sliced]
¼ cub Parmesan cheese [grated]
¼ teaspoon White pepper [ground]
1/3 cub 2% milk

Preparation:

1) Cook the onion in the butter/margarine in a skillet over med-high heat, until soft, then add the rice, stirring constantly for 2 to 3 min... Add the wine; stirr until absorbed, then stir in the broth, cooking uncovered,and stirring constantly... 2) Continue stirring and adding water one cup at a time allowing each cup to be absorbed before adding another; until rice is tender and has creamy consistancy approx 20 to 25 min... 3) Stir in the remaining ingredients, stirring until creamy 1 to 2 min... and serve immediately...

Calories... 205 Cholesterol... 4mg Fat... 6g Sodium... 316mg

From the All New Diet Cookbook and Fred Goslin on Cyberealn Bbs, home of KookNet, in Watertown NY (315) 786-1120

Roast Beef Hash

Servings: 4 Servings

Ingredients:

6 4 ounce boiled red skinnedpotatoes, peeled & cut into¼" diced pieces
¼ cub Plain low-fat yogurt
1 ½ teaspoon Worcestershire sauce
½ teaspoon Salt
⅛ teaspoon Pepper
½ pound Lean cooked roast beef
1 tablespoon + 1 t vegetable oil
Chopped parsley to garnish

Preparation:

1. In a large bowl, mash 1 cup of the potatoes with a fork or potato masher. Add yogurt, Worcestershire sauce, salt and pepper; masn until smooth. Add remaining potatoes and roast beef. Stir to combine.

2. In a large nonstick skillet, heat oil. Add hash and press it into a large cake. With a wooden spoon handle, poke 4 steam holes near the center. Cook over medium heat, pressing cake several times with a spatula until well browned on the bottom, about 15 minutes.

3. To turn hash, place a large plate over the skillet and turn both plate and skillet over, so hash slides onto plate. Slide back into skillet. (If cake breaks, simply patch and press together). Cook until well-browned and slide hash onto sreving plate. Garnish with parsley.

Each serving provides: 1 Fat, 2 proteins, 1 ½ breads, 10 cal. Per serving: 293 calories, 20 g protein, 32 g carbos, 9 gm fat, 354 mg sodium.

Source: Weight Watchers Magazine, March 1994 Typed for you by: Linda Fields, Cyberealm BBS Watertown NY 315-785-8098

Roasted Corn Chicken Soup

Servings: 7 Servings

Ingredients:

6 cub Water
¼ cub Chopped fresh or 1tablespoon dried parsleyflakes
½ teaspoon Black peppercorns
3 pound Chicken pieces
5 can (10-½-ounce) low-saltchicken broth
3 medium Carrots, quartered
3 medium Parsnips, quartered
2 Celery stalks, quartered
1 medium Onion, quartered
4 Whole cloves
3 Garlic cloves
2 Bay leaves
2 cub Frozen whole-kernel corn,thawed
Cooking spray
½ cub Finely chopped celery
1/3 cub Minced fresh or 1 tablespoondried parsley flakes
¾ teaspoon Salt
½ teaspoon Poultry seasoning
½ teaspoon Pepper
1 package (9-ounce) fresh cheesetortellini, uncooked

Preparation:

1. Combine first 12 ingredients in a stockpot; bring to a boil. Reduce heat; simmer, uncovered, 40 minutes. Remove from heat. Remove chicken pieces from broth; cool. Remove skin from chicken; remove chicken from bones. Discard skin and bones. Shred chicken into bite-size pieces; cover and chill.

2. Return stock to a boil. Reduce heat; simmer, uncovered, 1 hour.
Strain stock through a sieve into a large bowl; discard solids. Cover and chill stock 8 hours. Skim solidified fat from surface; discard.

3. Preheat broiler. Place corn on a jelly-roll pan coated with cooking spray; broil 8 minutes or until corn is light brown. Combine stock and chicken in stockpot; bring to a boil. Stir in corn, ½ cup celery, and remaining ingredients; bring to a boil. Reduce heat, and simmer, uncovered,
10 minutes.

CALORIES 278 (20% from fat); FAT 6.3g (sat 2.6g, mono 2.3g, poly 1.2g); PROTEIN 26g; CARB 29.1g; FIBER 1.5g; CHOL 70mg; IRON 2.1mg; SODIUM 525mg; CALC 19mg

Reprinted From Cooking Light Website
Date: Mon, 30 Jun 1997 13:29:42
~0500 (

Salmon in Cabbage Leaves

Servings: 4 Servings

Ingredients:

12 ounce Salmon Fillet
2 tablespoon Light Soy Sauce
2 tablespoon Dry Sherry
1 tablespoon Ginger; peeled and minced
2 Cloves Garlic; minced
4 large Chinese Cabbage Leaves
¼ cub Green Onions; sliceddiagonally
1 tablespoon Fresh Cilantro; minced
¼ teaspoon Salt
⅛ teaspoon Ground White Pepper
2 tablespoon Lemon Juice

Preparation:

Cut fillet into 4 equal portions, and place in a shallow baking dish.
Combine next 4 ingredients, stirring well; pour over salmon. Cover and marinate in refrigerator for 30 minutes. Blanch cabbage leaves in boiling water 30 seconds. Drain and rinse under cold water until cool; drain again.

Combine green onions, cilantro, salt and pepper in a small bowl; set aside. Remove salmon from marinade; discard marinade. Place one salmon piece at base of each cabbage leaf. Sprinkle each with ¼ of green onion mixture. Fold sides of cabbage over salmon, wrapping salmon like a package. Arrange salmon on a steaming rack. Place over boiling water; cover and steam 10-12 minutes or until fish flakes easily when tested with a fork. Transfer to a serving platter, and brush with lemon juice.

Per Serving: Calories: 146, Protein: 20 g, Carbohydrate: 4.4 g, Fat:
5.3 g, Cholesterol: 33 mg, Sodium: 290 mg.

Source: Safeway's Nutrition Awareness Program Typed by Katherine Smith

Salmon with Creamy Horseradish Sauce

Servings: 2 Servings

Ingredients:

¼ cub Dry white wine
2 tablespoon Chopped onion
1 tablespoon Lemon juice
1 teaspoon Peppercorns
2 Salmon steaks 5 oz. each
2 tablespoon Sour cream
2 teaspoon Horseradish
1 teaspoon Flour
1 teaspoon Chopped fresh mint
⅛ teaspoon White pepper

Preparation:

1. In a 10 inch nonstick skillet combine ½ cup white water, the wine, onion, lemon juice and peppercorns; cover and cook over medium high heat until mixture comes to a boil.

2. Reduce heat to medium-low; add salmon; cover and simmer until salmon flakes easily when tested with a fork - 5-6 minutes (depending upon thickness of the salmon).

3. While salmon cooks, prepare horseradish sauce. In a small mixing bowl combine sour cream, horseradish, flour, mint and white pepper; stir to combine and set aside.

4. Transfer salmon to serving platter; keep warm.

5. Pour cooking liquid through sieve into bowl discarding solids.
Return to skillet and cook over medium high heat until mixture comes to a boil. Stir in horseradish sauce. Reduce heat to low and cook stirring frequently until mixture thickens, about 2-3 minutes. Pour over salmon.

Source: Weight Watcher Healthy Lifestyle Cookbook

Each serving provides: 3 proteins, 65 optional calories

per serving: 267 calories

Satin Chocolate Mousse

Servings: 4 Servings

Ingredients:

-Karen Thackeray
1 teaspoon Unflavored gelatine
¼ cub Skim milk; cold
½ cub Skim milk; heated to boiling
¼ cub Semi-sweet chocolate chips
8 ounce 1% cottatge cheese
¼ cub Sugar
1 teaspoon Vanilla extract

Preparation:

In blender, sprinkle unflavored gelatine over cold milk; let stand 2 minutes. Add hot milk and process at low speed until gelatine is completely dissolved, about 2 minutes. Add chocolate and process at high speed until completely melted, about 1 minute. Add remaining ingredients and process at high speed until blended. Pour into medium serving bowl or individual cups; chill until set, about 2 hrs.
Variation: After chilled, whisk until smooth and serve as a dip or pour over fresh fruit, cubed angel food or pound cake.
167 calories; 4 g fat; 255 mg sodium; 3 mg cholesterol Source: No Guilt Desserts

Sauteed Chicken Paprika

Servings: 4 Servings

Ingredients:

3 tablespoon Matzo meal
1 tablespoon Paprika
1 teaspoon Dry mustard
¼ teaspoon Salt, if desired
4 Boneless chicken breasthalves, skinless
4 teaspoon Peanut oil
1/3 cub Chopped onion
2 Garlic cloves, minced
¾ cub Chicken broth
¼ cub White wine
1 small Tomato, chopped and seeded
Chopped fresh parsley

Preparation:

1. In a small bowl, blend matzo meal, paprika, dry mustard, salt and pepper; mix well. Coat chicken evenly with mixture, reserving any remaining mixture.

2. Heat 3 teaspoons of the oil in a large nonstick skillet over medium heat until hot. Add chicken; cook 1 to 2 minutes on each side or until lightly browned. Remove chicken from skillet; keep warm.

3. In the same skillet, heat remaining 1 teaspoon oil. Add the onion and garlic; cook and stir until onion is tender. Add broth, wine and reserved matzo mixture; mix well. Return chicken to the skillet.
Bring to a boil. Reduce heat; cover and simmer 7-9 minutes or until chicken is fork tender and juices are clear. Stir in tomato and cover and cook an additional 2-3 minutes. Garnish with parsley.

Nutritional information: per serving- calories 240; fat 8 gm; sodium 350 mg. Dietary exchanges: ½ bread, 3 ½ meats.

Source: Pillsbury Fast and Healthy Magazine, March/April 1994 Typed for you by Linda Fields, Cyberealm BBS Watertown NY 315-786-1120

Savory Porkchops

Servings: 2 Servings

Ingredients:

½ pound Pork Loin Chops
1 tablespoon Garlic, Minced
1 teaspoon Cumin, ground
1 teaspoon Saltsubstitute
½ teaspoon Coriander
¼ teaspoon Red Pepper
¼ teaspoon Black Pepper
2 Potatoes, baked
1 cub Applesauce, unsweetened
1 cub Braised Red Cabbage

Preparation:

1. Freeze chops for 20 minutes. Trim off all visible fat. 2. In a cup, combine the seasons; spread the mix equally on both sides of chops. 3.
Cover with plastic wrap; refridgerate for 2-8 hours. 4. Place the chops on a broiler rack and broil 4 inches from heat, until the chops are browned and crusty; 8-12 minutes per side. 5. Serve with baked potatoes, applesauce and cabbage.

Out of "Lose Weight Naturally" cookbook Typed by Brigitte Sealing Cyberealm BBS Watertown NY 315-786-1120

Sesame Chicken Teriyaki

Servings: 2 servings

Ingredients:

2 tablespoon Teriyaki Sauce
1 tablespoon Water
2 Cloves Garlic, minced
¼ teaspoon Ground ginger
6 ounce Chicken Breast halves *
¼ teaspoon Sesame Seeds, toaster

Preparation:

* boned, skinless chicken breast halves, cut into ¾" wide strips For marinade, in a small mixing bowl combine teriyaki sauce, water, garlic, and ginger. Stir in chicken. Let stand 20 minutes at room temperature, stirring occasionally. Drain.
Thread chicken, accordion-style, on two 10-12" skewers or four 6" skewers. Place on the unheated rack of a broiler pan. Broil 4-5" from heat for 3 minutes. Turn chicken and broil 2-3 minutes more or till chicken is tender and no longer pink. Sprinkle with toasted sesame seeds. Microwave Directions: Prepare as above, except thread marinated chicken on four 6" bamboo skewers and place in 8x8x2" baking dish. Micro cook, covered with waxed paper, on 100% power (high) for 3 ½ -5 minutes or till chicken is no longer pink. Give dish a half-turn every 2 minutes.
******************************************************* Per serving:
160 calories, 27 g protein, 4 g carbohydrates, 3 g fat, 72 mg cholesterol, 639 mg sodium, 268 mg potassium.

Silky Cocoa Creme

Servings: 1 Servings

Ingredients:

1 Unflavored gelating
¼ cub Cold water
½ cub Sugar
1/3 cub Hershey's® cocoa
¾ cub Skim milk
½ cub Lowfat part-skim ricotta che
1 teaspoon Vanilla
½ cub Frozen non-dairy whipped top
Fresh strawberries

Preparation:

Recipe by: Hershey's Cocoa 'Light & Luscious Chocolate Desserts' pml In small bowl sprinkle gelatin over water; allow to stand 2 minutes to soften. In medium saucepan stir together cocoa and sugar; stir in milk. Cook over medium heat, stirring constantly, until mixture is very hot. Add gelatin mixture, stirring until gelatin is dissolved; pour into medium bowl. Refrigerate until mixture is chilled (do not allow to gel). In blender container or food processor bowl beat ricotta cheese and vanilla until smooth; stir into whipped topping.
Gradually fold into cocoa mixture; pour into a 2 cup mold. Chill until set. Unmold; serve with strawberries. Makes 8 servings.

Per serving: 110 calories, 4g protein, 18g carb, 3g fat 5mg chol, 35 mg sodium, 80mg calcuim

Singapore Spicy Noodles

Servings: 4 servings

Ingredients:

1 ¼ cub ;Water
2 tablespoon Ketchup
2 ½ teaspoon Brown Sugar; Packed
1 ½ teaspoon Cilantro; Chopped
1 teaspoon Cornstarch
¾ teaspoon Seasoned Salt
¾ teaspoon Garlic Powder W/Parsley
¼ teaspoon Red Pepper; Crushed
2 ½ tablespoon Chunky Peanut Butter
¼ cub Green Onions; Sliced
8 ounce Linguine; Cooked & Drained
1 cub Red Cabbage; Shredded

Preparation:

In a medium saucepan, combine the water, ketchup, sugar, cilantro, cornstarch, and seasonings. Bring to a boil, reduce the heat and simmer, uncovered, for 5 minutes. Cool for 10 minutes and blend in the peanut butter and green onions. Toss the sauce with the hot linguine and red cabbage.

PRESENTATION:

Garnish with green onion curls. Serve with a marinated cucumber salad.

HINT:

For a heartier entree, add cooked shredded pork or chicken.

Skillet Arroz Con Pollo

Servings: 4 Servings

Ingredients:

2 teaspoon Olive oil
4 Chicken legs, skin removed
4 Chicken thighs, no skin
1 can 14.5 oz chicken broth
1 cub Uncooked coverted regularwhite rice
½ cub Sliced green onion
½ cub Chopped red or green pepper
¼ teaspoon Tumeric or saffron
⅛ teaspoon Garlic powder
⅛ Or ¼ tsp ground red pepper

Preparation:

1. Heat large nonstick skillet over medium-high heat until hot. Add oil; heat until it ripples. Add chicken pieces; cook until browned on all sides.

2. Move chicken to side of skillet. Add remaining ingredients; blend well. Place chicken in rice mixture. Bring to a boil, reduce heat to low. Cover and simmer 15 minutes, stirring occasionally.

3. Turn chicken over; cover and simmer an additional 10 minutes, or until chicken in fork tender and juices run clear.

Nutritional info: per serving: calories: 400; fat 11 gm; sodium 420 mg; dietary exchanges: 2 breads, 3 meats; 2 vegetables; 1 fat.

Source: Pillsbury Fast and Healthy Magazine, March/April 1994 Typed for you by Linda Fields, Cyberealm BBS Watertown NY 315-786-1120

SMOKED TROUT TARTLETS

Servings: 48 Servings

Ingredients:

PHYLLO TART SHELLS:
1 large Egg white
2 tablespoon Olive oil
¼ teaspoon Salt
8 Phyllo dough sheets (14x18"

SMOKED TROUT FILLING:
2 package Cream cheese, low-fat (8 oz)
½ pound Trout fillets; smoked, skinand pin bones removed
1/3 cub Scallions; chopped (2 scall
4 teaspoon Horseradish; well drained
1 cub Cucumber; shredded

Preparation:

To make phyllo tartlet shells: Preheat oven to 325 degrees F.
Lightly coat 2 mini-muffin pans with nonstick cooking spray. In a small bowl, whisk together egg white, oil and salt.
Lay a sheet of phyllo on a work surface and with a pastry brush, lightly coat it with the egg-white mixture. Lay a second sheet smoothly on top, taking care to line up the edges before setting the sheet down. (Once you set down the sheet, it cannot be moved.) Brush with the egg-white mixture and repeat with 1 more sheet. Lay a fourth sheet on top but do not brush it.
With a knife, cut the dough into 4 strips lenghtwise and 5 strips crosswise, making 24 squares. Press squares into muffin cups and bake for 8 to 12 minutes, or until golden brown and crisp. Transfer the tartlets to a rack and let cool. Repeat the procedure with the remaining 4 sheets of phyllo and egg-white mixture. (The baked tartlet shells may be stored in a closed container at room temperature for 1 week or in the freezer for up to 2 months.)

To make smoked trout filling: In a food processor, combine cream cheese and smoked trout; process until fairly smooth. Add scallions and horseradish and pulse until just combined. (Alternatively, finely mince the smoked trout with a knife and combine with the cream cheese, scallion and horseradish in a small bowl.) (The smoked filling may be made ahead and refrigerated for up to 2 days.) Shortly before serving, spoon or pipe about 1 heaping tsp. of filling into each tartlet shell and garnish with shredded cucumber.

50 calories per piece: 3 g protein, 2 g fat, 5 g carbohydrate; 94 mg sodium; 5 mg cholesterol.

**"The rich, creamy filling contrasts with the pleasant crunch of the tartlet shell." ~-From Eating Well, May/June 1993.

SO EASY FISH

Servings: 2 servings

Ingredients:

2 each Fillets white fish, 8 oz
½ teaspoon Oil
¼ cub Fresh bread crumbs
1 teaspoon Grated parmesan cheese
⅛ teaspoon Garlic powder
⅛ teaspoon Lemon pepper

Preparation:

Preheat oven to 425F. Rinse fish and pat dry. Lightly grease a small shallow baking pan with some of oil. Rub remaining oil over top of fish. In a small bowl, combine remaining ingredients and sprinkle over fish. Bake, uncovered, about 20 min. or until fish flakes easily. Cal: 169; Fat 3 g.

Spaghettini Aglio-Oglio

Servings: 4 servings

Ingredients:

6 ounce Thin spaghetti
1 tablespoon + 1 t extra virgin olive oil
1 tablespoon Or more minced garlic
½ cub Low-sodium chicken broth
¼ cub Chopped fresh parsley

Preparation:

1. In a large pot of boiling water, cook pasta 10-12 minutes, until tender. Drain and place in a serving bowl.

2. Meanwhile, place small non-stick skillet over medium heat 30 sec.
Add oil; heat 30 seconds more. Add garlic; cook, stirring constantly, until pale gold (do not brown), about 1 minute. Immediately stir in broth. Bring to a boil, stirring gently; reduce heat to low and cook, stirring occasionally, until liquid is reduced by two thirds and mixture is thickened, 3-4 minutes. Drizzle over cooked pasta, sprinkle with parsley and toss to coat.

Per serving (1 cup): 1 Fat, 2 bread, 3 C. Per serving: 205 calories; 6 grams protein, 33 gm carbohydrates, 5 gm fat (1 gm sat. fat), 19 mg sodium 0 mg chol, 1 gm fiber.

Source: Weight Watchers magazine, June 1995 Typed in MM format by Linda Fields, Cyberealm BBS 315-786-1120

Spicy Country Pasta and Cheese

Servings: 2 servings

Ingredients:

2 tablespoon Chopped onion
2 Garlic cloves, minced
1 teaspoon Olive oil
1 cub White or shitake mushroomssliced
1 cub Canned italian tomatoes,
(reserve liquid), chopped
5 small Black olives, sliced in half
⅛ teaspoon Crushed red pepper
2 cub Cooked penne or ziti pasta
2 teaspoon Grated parmesan cheese
Fresh basil leaves

Preparation:

1. In a 3 quart microwavable casserole, combine onion, garlic and oil and stir to coat. Microwave on high (100%) for 1 minute.

2. Add mushrooms and tomatoes with reserved liquid and stir to com- bine. Cover and microwave on high for 7 minutes, stirring once every 3 minutes.

3. Add olives and pepper and stir thoroughly.

4. To serve, in serving bowl arrange pasta; top with mushroom-tomato mixture and toss to combine. Sprinkle with cheese and garnish with basil.

Source: Weight Watchers Healthy Lifestyle Cookbook

Each serving contains: ¾ fat exchange, 2 ⅛ vegetable exchange, 2 bread exchanges, 10 optional calories.

Per serving: 275 calories

Spicy Rice Pilaf

Servings: 2 Servings

Ingredients:

½ cub Brown rice
⅛ teaspoon Ground cumin
⅛ teaspoon Ground ginger
⅛ teaspoon Ground cinnamon
dash Ground cardamom
dash Ground cloves
½ tablespoon Vegetable oil
1 cub Chicken broth

Preparation:

Saute the rice, cumin seeds, ginger, cinnamon, cardamom seeds and cloves in the oil in a saucepan until the rice is browned. Add the chicken broth and bring the mixture to a boil.

Lower the heat and simmer for 20 to 30 minutes or until all the liquid is absorbed. Serve with Turkey Patties in Wine Sauce.

Source: Lisa Clarke - Adapted from "Spicy Rice Pilaf with Turkey" Am.
Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986

* The Polka Dot Palace - The BBS for Homemakers! 1-201-822-3627 * Posted by LISA on 08-06-95

Spicy Szechuan Chicken, From Joan Johnson

Servings: 6 servings

Ingredients:

1 pound Boneless chicken breastsskinned
4 teaspoon Cornstarch, divided
1 Egg white
2 tablespoon Vegetable oil
¾ cub Thinly sliced drained cannedbamboo shoots
¼ cub Diced green chiles
⅛ cub Shelled roasted peanuts
1 Clove garlic, minced fine
1 teaspoon Sugar
2 tablespoon Light soy sauce
3 tablespoon Dry sherry
2 tablespoon Finely chopped green onions
1 teaspoon Grated peeled fresh ginger

Preparation:

1. Cut chicken into 2 x ½ inch strips. Place in a large pie plate.
Sprinkle 2 t cornstarch over chicken and mix well to coat. Add egg white and mix again.

2. Heat oil in wok or a 12 inch frying pan. Add chicken and bamboo shoots and stir fry for about 3 minutes (using a wooden spoon or wooden fork). Add chiles and peanuts; stir fry for 2 minutes.

3. Combine all remaining ingredients except green onion with remain- ing 2 tsp. cornstarch and add to wok. Stir fry and heat until sauce is thick and smooth and mixture is well-blended. Add green onion.
Stir-fry 30 seconds to warm onions. Serve immediately.

Food exchanges per serving: 4 meats, 1 vegetable

1 serving is 2/3 cup. This recipe yields 4 cups.

SQUID MEDITERRANEAN

Servings: 4 Servings

Ingredients:

FROM LOIS FLACK:

CYBEREALM BBS (315)786-1120:
* * * * * *
2 pound Cleaned, whole Squid (bodyand tentacles)
1 tablespoon Olive Oil
¾ cub Finely chopped onion
1 Clove garlic, minced
2 can (16 oz. each) Italian-style
Tomatoes, drained & chopped
3 tablespoon Sliced Black Olives
1 tablespoon Capers
½ teaspoon Dried Oregano
¼ teaspoon Dried Majoram
⅛ teaspoon Red Pepper

Preparation:

Cut body of squid into ½-inch slices; set aside. Heat olive oil in a large skillet; add onion and garlic. Cook until onion is tender. Add squid and remaining ingredients. Bring to a boil. Cover, reduce heat and simmer 30 minutes or until squid is tender. DO NOT OVERCOOK!

Serve over a bed of rice.

Makes 4 servings.

Source: "Off Duty" magazine who's source was the National Fisheries Institute.

Typed for you by Lois Flack, CYBEREALM BBS, Watertown, NY.

STIR-FRIED SCALLOPS WITH PASTA

Servings: 4 Servings

Ingredients:

1 pound Bay scallops
4 ounce Capellini OR Linguine
¼ cub Dry white wine
2 tablespoon Water
½ teaspoon Instant chicken bouillon; *
2 each Cloves of garlic; minced
1 tablespoon Margarine OR butter; **
1 ½ cub Fresh mushrooms; sliced
½ cub Green onions; sliced
½ cub Carrot; shredded
1 tablespoon Parsley; snipped
4 each Lemon wedges

Preparation:

* Granules (try to use the low-sodium kind such as Wylers) ** I use olive oil instead for a fresher taste. Thaw scallops, if frozen. Cook pasta according to package directions, EXCEPT omit oil; drain and keep warm. Meanwhile, for sauce, stir together wine, water, cornstarch, and chicken bouillon granules; set aside. In a large skillet, cook garlic in hot margarine or butter for 30 seconds. Add mushrooms, green onions, and carrot; stir-fry for 2 to 3 minutes or till carrot is crisp-tender. Stir sauce. Add sauce, scallops, and snipped parsley to vegetable mixture in skillet. cook and stir till the sauce is thickened and bubbly. Cook and stir for 2 minutes more or until the scallops are opaque. Serve with lemon wedges. Yield:
Makes 4 (1 ¼ cup servings. One serving equals: 2 lean meat exchange; 1 ½ starch/bread exchange; 1 vegetable exchange; ½ fat exchange. Calories 247; Protein 23; Carbohydrate 26; Fat 4; Saturated fat 1; Cholesterol 37; sodium 340 (less if using low-sodium bouillon); Potassium 617 Source: B H & G "Eat & Stay Slim" From the recipe files of: Deidre-Anne Penrod, FGGT98B on Prodigy, J.PENROD3 on GEnie

Strawberry Sorbet ala Scott

Servings: 6 Servings

Ingredients:

1 pint Strawberries, fresh *
¾ cub Orange juice
½ cub Milk
¼ cub Honey
2 Egg whites
1 tablespoon Honey

Preparation:

* or fresh raspberries ( about 2 cups)
~--------------------------------------------------------------------- ~--- PER SERVING: 101 cal., 2g Pro., 22g Carbo., 1g fat, 0mg chol., 28mg Sodium Remove hulls from berries. In a blender container, place berries, orange juice, milk, and ¼ c honey. Cover; blend 1 minute or till smooth. (If desired, strain raspberry mixture to remove seeds.) Pour mixture into 9x9x2-inch pan. Cover; freeze 2 to 3 hours or till almost firm. In a mixer bowl beat egg whites with electric mixer on medium speed till soft peaks form. Gradually add 1 T honey, beating on high speed till stiff peaks form. Break frozen mixture into chunks; transfer frozen mixture to chilled large mixer bowl.
Beat with electric mixer till smooth. Fold in egg whites. Return to pan. Cover; freeze 6 to 8 hours or till firm. To serve, scrape across frozen mixture with spoon and mound in dessert dishes. BETTER HOMES AND GARDENS

Typed for you by Scott Welliver, Episoft Systems and.. Cyberealm BBS Watertown, NY 315-786-1120

Strawberry Watermelon Slush

Servings: 1 Quart

Ingredients:

COOLERS FROM CHEF FREDDY'S:
1 pint Fresh strawberrys [cleaned
& hulled]
2 cub Watermelon [seeded & cubed]
1/3 cub Sugar
1/3 cub Vodka
¼ cub REALEMON lemon juice
2 cub Ice cubes

Preparation:

1) In a blender container, combine all of the ingredients except the ice, and blend well...

2) While blending, gradually add the ice blending `til smooth...

3) Serve immediately... garnished as desired...

Calories... 110 Cholesterol... 0mg Fat... 1g Sodium... 150mg

From the All New Diet Cookbook and Fred Goslin on Cyberealm Bbs, home of KookNet, in Watertown NY at (315) 786-1120

Stuffed Fish Fillets

Servings: 4 Servings

Ingredients:

2 tablespoon Reduced calorie margarine
¼ cub Chopped scallions
¼ cub Chopped green peppers
2 Slices white bread, crumbed
1 Egg, beaten
1/3 cub Chopped fresh parsley,divided
½ teaspoon Salt
Dash each nutmeg & redpepper
4 Red snapper or flounderfillets (5 oz each)
1 tablespoon Lemon juice

Preparation:

1. Preheat oven to 350F. In a 10 inch skillet, melt the margarine; remove 1 tablespoon and set aside. Heat remaining margarine until bubbly and hot; add the scallions and bell pepper to skillet and saute over medium heat until vegetables are softened, about 3 min.
Remove from heat and let cool slightly.

2. Add the bread crumbs, egg, ¼ cup parsley, and the seasonings to the vegetables and mix well until ingredients are moistened. Spoon ¼ of the vegetable mixture over each fillet and roll fish to enclose. Transfer stuffed fillets, seam side down, to an 8 x 8 x 2 baking pan, spoon any remaining ingredients over them. Drizzle reserved margarine over fillets and sprinkle each with ½ tb. lemon juice. Bake until fish flakes easily when tested with a fork, 15-20 minutes. Serve sprinkled with remaining parsley.

Source: Weight Watchers New International Cookbook Posted by Fred Peters Typed for you by Linda Fields, Cyberealm BBS, Watertown NY 1993

Summer Fruit Salad

Servings: 6 Servings

Ingredients:

1 Fresh pineapple {DOLE}
2 Oranges {DOLE} [peeled
& sliced]
2 Bannanas {DOLE} [peeled
& sliced]
1 cub Strawberries {DOLE}[halved]
Strawberry/bannana yogert
Dressing (rec. follows)
Orange/bannana yogurt
Dressing (rec. follows)

Preparation:

1) Cut the pineapple in half lengthwise thru the crown, and remove the fruit with a curved knife leaving the shell intact. Trim off the core and cut the fruit into chunks... 2) In a large bowl combine the all of the different fruits, and spoon into the pineapple shells... chill and serve with your choice of dressing...
Strawberry/bannana yogurt dressing: Combine 6 strawberries, 1 ripe, sliced bannana, and an 8 oz vanilla yogurt, along with 1 tb of brown sugar or honey in a blender... Blend `til smooth.

Orange/bannana yogurt dressing: Grate the peel from « an orange and then juice it (1/3 cup)... combine the orange peel & juice, 1 ripe bannana peeled, 1 8 oz carton of vanilla yogurt and 1 tb of honey or brown sugar, in a blender and blend `til smooth.

per serving w/ 1 tb of dressing; Calories... 143 Cholesterol... 4mg Fat... 2g Sodium... 15mg Chef Freddy's variation: Combine all of the fruits with a large tub of non-dary low-cal whipped topping, and 1 cup of shredded cocaonut, THEN spoon into pineapple halves and serve...

From the ALL NEW DIET COOKBOOK and Fred Goslin, on Cyberealm Bbs,home of KokNet, in Watertown NY (315) 786-1120

Super Easy Low Calorie Salad Dressing

Servings: 2 Cups

Ingredients:

½ cub V-8 juice
1 package Equal sweetener
¼ cub Vinegar
¼ cub Water
2 tablespoon Oil
1 teaspoon Or more lemon juice
Spices to taste: garlic
Powder, basil, parsley, salt

Preparation:

Mix all in a cruet, and chill for at least 1 hour. You may not like the amounts used, just change them to match your taste buds!

Source: The warped mind of Linda Fields Typed for you by: Linda Fields Cyberealm BBS Watertown, NY 315-786-1120 1993

TANGY BOILED DRESSING

Servings: 18 servings

Ingredients:

2/3 cub Water
1/3 cub Cider or wine vinegar or reg
1 Egg
1 tablespoon Plus 1 tsp flour
1 teaspoon Dry mustard
¼ teaspoon Salt
1 pinch Freshly ground pepper
2 teaspoon Margarine or butter
8 teaspoon Sweetener = to sugar

Preparation:

Beat or whisk together water, vinegar, egg, flour, mustard, salt and pepper in a heavy saucepan. Cook over medium heat, stirring constantly about 6 min until smooth and thickened. Stir in margarine and artificial sweetener. Whisk until smooth. Pour into clean jars (eg. ½ cup canning jars) and mark with contents and date to use by.
Store, covered, in the refrigerator up to 3 months.

Makes just over one cup (1/3 original recipe) Each serving 2 tbsp, 1 Extra 1 g carbohydrate, 1 g protein, 1 g fat, 17 calories

Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared by Elizabeth Rodier Aug 93 tested with SugarTwin liquid & red wine vinegar Good with tossed salad and hardboiled egg.

Tofu Manicotti

Servings: 4 servings

Ingredients:

8 Manicotti shells
½ cub Chopped fresh Mushrooms
½ cub Finely chopped Onion
1 tablespoon Snipped fresh Parsley
1 teaspoon Dried Italian seasoning
⅛ teaspoon Paprika
10 ounce Tofu, drained
1 Egg White, slightly beaten
2 tablespoon Grated Parmesan Cheese
1 ¼ cub Skim Milk
2 tablespoon Flour
⅛ teaspoon Garlic powder
½ cub Shredded lo-fat Cheddar chee

Preparation:

Cook pasta shells according to package directions. Rinse in cold water; drain.
Spray a med skillet with Pam. Add mushrooms and onion; cook till tender. Stir in parsley, Italian seasoning, and paprika. Cool slightly.
Mash the tofu in a bowl. Stir in egg white, Parmesan cheese, and mushroom and onion mixture. Stuff each manicotti shell with about ¼ cup of the tofu mixture. Arrange stuffed shells in a 12x7x2" baking dish.
For sauce, in a med saucepan combine milk, flour, garlic powder, ¼ t salt, and ⅛ t pepper. Cook and stir till thickened and bubbly.
Pour sauce over pasta in baking dish.
Bake, covered, in a 350 deg F. oven for 20-25 minutes or till heated through. Sprinkle with cheddar cheese, or Mozzarella cheese if desired. Bake, uncovered, 2 minutes more or till cheese is melted.
*****************************************************************8 Per serving: 285 calories, 19 g protein, 36 g carbohydrates, 7 g fat, 13 mg cholesterol, 347 mg sodium, 328 mg potassium.

Tofu Quiche

Servings: 4 servings

Ingredients:

Block tofu, drained
2 Eggs
1/3 cub Lowfat milk
½ teaspoon Oregano, crushed
⅛ teaspoon Garlic miced or g. powder
1 cub Shredded lowfat cheese
2 cub Steamed broccoli
½ cub Onion
Hot pepper, your favorite
1/3 cub Picante sauce, your choice

Preparation:

make or buy a regular pie crust. bake it at 375 for about 10 min. or until starting to get done. remove pie crust from oven. or make oatmeal and walnut pie crust, i tried it, i prefer regualar. in food processor or blender, whirrrrrrr up the tofu block (drained) and eggs, milk, spices. stir in half the grated cheese. last of all, stir in picante sauce (but don't whirrrr) and broccoli (but don't whirrrr.) you can add ingredients to make this even hotter, use your imagination. you may also add meat, your choice. chicken wouldn't be bad. fold all these ingredients which are now in suspended animation in the tofu-egg-cheese mixture, into the ready pie crust, and add rest of cheese on top. bake at about 375 for about 35 to 40 mins. quiche is done when a fork in the middle comes out clean. it will cut much better after cool. the predominant taste will be the hot sauce and you won't taste tofu or anything weird, but you will know you are getting low-cal nourishment from the lowly bean and you can act smug around your friends.

Turkey Barbecue for Sandwiches

Servings: 4 servings

Ingredients:

16 ounce Can tomatoes, cut up
6 ounce Can tomato paste
1 teaspoon Powdered mustard
¼ cub Chopped onion
1 teaspoon Chili powder (or 2 to taste)
2 cub Chopped cooked turkey

Preparation:

Combine all the ingredients in a saucepan. Simmer for 10 to 15 minutes, or until the flavors are blended. Spoon the mixture over hamburger buns or toast.

¼ recipe, not including bun - 176 calories, 3 lean meat + 2 vegetable exchanges 12 grams carbohydrate, 23 grams protein, 4 grams fat, 220 mg sodium, 767 mg potassium, 54 mg cholesterol.

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov 93.

Turkey Frittata

Servings: 6 servings

Ingredients:

½ cub Sliced onion
1 Garlic clove, minced
1 tablespoon Oil
1 cub Sliced mushrooms
1 cub Frozen chopped spinach, dry
2 tablespoon Lemon juice
⅛ teaspoon Ground black pepper
1 cub Chopped turkey
6 Eggs beaten

Preparation:

Defrost and squeeze spinach dry. Saute the onion, garlic and mushrooms in the oil for 5 minutes. Add the spinach, lemon juice and pepper. Cook over low heat for 3 min.

Add the turkey and eggs to the spinach mixture. Pour into a greased 9 inch round baking dish. Bake in 350 F oven for 25 to 30 minutes or until eggs are set. Cut into wedges to serve.

1/6 recipe - 158 calories, 2 lean meat, 1 vegetable, ½ fat exchange 4 grams carbohydrate, 15 grams protein, 9 grams fat, 106 mg sodium, 318 mg potassium 292 mg cholesterol.

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov 93.

Turkey Patties In Wine Sauce

Servings: 2 Servings

Ingredients:

¼ cub Chopped onion
1 teaspoon Margarine
½ pound Ground turkey
½ Egg
¼ cub Bread crumbs
¼ teaspoon Salt
½ teaspoon Italian herb blend
¼ cub Dry red wine
⅛ teaspoon Pepper

Preparation:

Saute the chopped onion in margarine in a large frying pan. Combine sauteed onion with turkey, egg, salt, and herbs. Shape turkey mixture into 2 patties. Broil 3-5 minutes on each side until cooked through.
While patties are cooking, add wine, and pepper to frying pan. Simmer gently and serve sauce over patties. 4 Servings

Source: Lisa Clarke - Adapted from "Turkey Patties in Mushroom Wine Sauce" from Fred Mueller

* The Polka Dot Palace - The BBS for Homemakers! 1-201-822-3627 * Posted by LISA on 08-06-95

Vegetarian Lasagna

Servings: 8 servings

Ingredients:

8 Lasagna Noodles
10 ounce Pk frozen chopped Broccoli
14 ½ ounce Can Tomatoes
15 ounce Can Tomato Sauce
1 cub Chopped Celery
1 cub Chopped Onion
1 cub Chopped Grn/Sweet Red Pepper
1 ½ teaspoon Dried Basil, crushed *
2 Bay leaves
1 Clove garlic, minnced
1 Beaten Egg
2 cub Lo-fat Ricotta or Cottage Ch
¼ cub Grated Parmesan Cheese
1 cub Shredded Mozzarella Cheese

Preparation:

* or substitute ½ t dried Oregano for ½ t of the dried Basil Cook noodles and broccoli separately according to their package directions; drain well. Set aside.
For sauce, cut up canned tomatoes. In a large saucepan stir together undrained tomatoes, tomato sauce, celery, green or sweet red pepper, basil, bay leaves, and garlic. Bring to boiling; reduce heat. Simmer, uncover, 20-25 minutes or till sauce is thick, stirring occasionally.
Remove bay leaves.
Meanwhile, in a bowl stir together egg, ricotta cheese, parmesan cheese, and ¼ t pepper. Stir in broccoli.
Spread about ½ cup of the sauce in a 13x9x2" baking dish. Top with half the noodles, half of the broccoli mixture, and half of the remaining sauce. Repeat layers, ending with the sauce.
Bake, uncovered, in a 350 deg F oven for 25 minutes; sprinkle with Mozzarella. Bake 5 minutes more or till heated through. Let stand 10 minutes before serving.
********************************************************** Per serving: 282 calories, 18 g protein, 30 g carbohydrates, 10 g fat, 83 mg cholesterol, 646 mg sodium, 620 mg potassium.

Weekend Skillet Breakfast

Servings: 4 Servings

Ingredients:

12 slice LOUIS RICH Turkey Bacon
[cut into «" pieces]
1 medium Potato [peeled & cubed into
Small cubes]
2 Green onions [with tops]
[thinly sliced]
½ teaspoon Chili powder
8 ounce (1 carton) cholestrol free
Egg substitute... *or*
4 Eggs [beaten]

Preparation:

1) Place the bacon and the potato in a non-stick skillet, and cook over medium heat for 12 min., stirring frequently until potatoes are fork tender... 2) Stir in the onions and chili powder , pour the egg substitute (or eggs) evenly over the mixture, cover reduce heat to low and cook for 5 more min. or until mixture is set... 3) Cut into wedges and serve...

Calories... 155 Cholesterol... 30mg Fat... 7g Sodium... 650mg

From the All New Diet Cookbook and Fred Goslin on Cyberealm Bbs, home of KookNet, in Watertown NY, (315) 786-1120

Weight Watchers Chicken Cordon Bleu

Servings: 2 servings

Ingredients:

2 3 ounce chicken cutlets
2 Slices each turkey ham &
Reduced calorie swiss cheese
½ ounce each
1 tablespoon Plus 2 tsp dijon mustard, divided
1 teaspoon Honey
1/3 cub + 2 t. plain bread crumbs
½ cub Canned chicken broth
2 teaspoon Flour
1 tablespoon Sour cream
2 teaspoon Vegetable oil

Preparation:

1. Preheat oven to 375F. Top each chicken cutlet with 1 slice turkey ham and 1 slice cheese: starting from narrow end, roll each cutlet jelly-roll style and secure with toothpick.

2. In a small mixing bowl, combine 1 T mustard and the honey; spread half of the mixture evenly over each chicken roll.

3. On a sheet of waxed paper arrange bread crumbs; turn chicken rolls in bread crumbs, coating all sides and using all of the bread crumbs.
Arrange chicken rolls on a non-stick cooking sheet and drizzle each with 1 tsp. oil. Bake until chicken is cooked through, 20-25 minutes.

4. While chicken is baking, prepare sauce. In a small saucepan, combine broth and flour stirring to dissolve flour. Cook over medium- high heat stirring frequently until mixture thickens, about 3-4 minutes. Reduce heat to low and stir in sour cream and remaining mustard. Cook, stirring occasionally, 3-4 minutes longer. DO NOT BOIL.

5. To serve, remove toothpicks and cut each chicken roll crosswise into 4 equal slices. Onto each of 2 serving plates pour half of the sauce and top with four chicken roll slices.

Source: Weight Watchers Healthy Life Style Cookbook

Each serving provides: 1 fat, 3 proteins, 1 bread, 60 optional cals.

Per serving: 329 calories

Zero Salad Dressing

Servings: 1 servings

Ingredients:

½ cub Tomato juice (or V8)
2 tablespoon Lemon juice or vinegar
1 tablespoon Minced onion
⅛ teaspoon Salt
⅛ teaspoon Oregano
Dash pepper
Dash of garlic powder

Preparation:

Combine all ingredients in jar with tightly fitted top, and refrigerate for several hours before serving.