#NAME:"Adobe Chicken" #SERV:[3,6,12] #ING:[["1 dried ancho chilies","2-1/2 dried New Mexico chilies","1 c. water, hot","1/4 c. diced yellow onion","2-1/2 cloves garlic, chopped","1/8 c. white wine","1/2 tsp. dried oregano","1/4 tsp. ground cumin","1/4 tsp. cinnamon","1/8 tsp. ground clove","1/4 c. cider vinegar","3 boneless skinless chicken breasts (6 ounce)"],["2 dried Ancho chilies","5 dried New Mexico chilies","2 c. water, hot","1/2 c. diced yellow onion","5 cloves garlic, chopped","1/4 c. white wine","1 tsp. dried oregano","1/2 tsp. ground cumin","1/2 tsp. cinnamon","1/4 tsp. ground clove","1/2 c. cider vinegar","6 boneless skinless chicken breasts (6 ounce)"],["4 dried Ancho chilies","10 dried New Mexico chilies","4 c. water, hot","1 c. diced yellow onion","10 cloves garlic, chopped","1/2 c. white wine","2 tsp. dried oregano","1 tsp. ground cumin","1 tsp. cinnamon","1/2 tsp. ground clove","1 c. cider vinegar","12 boneless skinless chicken breasts (6 ounce)"]] #DIR:["1)Preheat oven to 350°.","2)Rinse the dried chilies and place on a baking sheet. Bake for about 10-15 minutes, or until toasted. Remove and let cool.","3)Remove the stems and seeds from the chilies. Cover chilies with the hot water, and allow to soak for 15 minutes.","4)In a small sauté pan, cook the onion and garlic in white wine over medium heat until the wine has evaporated. Place the chilies, onion mixture, and remaining ingredients, except the chicken, in a blender and blend on low until smooth.","5)Place the sauce in a container and refrigerate for at least 2 hours or overnight. (This sauce lasts for about three months in the refrigerator, but it will thicken as it sits. To thin it out, combine 1/4-cup of the sauce with 1/4-cup defatted chicken broth or white wine.)","6)Spread the marinade over the chicken breasts and let sit for 15 minutes.","7)Place the chicken on the grill and cook about 10 minutes on one side; turn, baste with the marinade, and cook for about 5-7 minutes on the other side or until cooked through.","8)Serve over seasoned rice."] #PRE:"Southwestern cuisine is here to stay, and it’s ideal for fat-free cooking because of the salsas, seasonings, and light spicy sauces. Don’t let the sound of the first two chilies on the ingredient list scare you away. Most markets now have sections for Hispanic ingredients, where you’ll find these chilies sold in bags or loose. They’re easy to work with and this sauce keeps for at least three months. Because it’s best with grilled food (grilled fish and turkey as well as chicken), I haven’t included an oven-preparation alternative to this recipe."
#NAME:"Angel Food Raspberry Cream Cake" #SERV:[8,0,0] #ING:[["whole, fat-free angel food cake","c. Wax Orchards Fat-Free Fudge","c. water","oz. sugar-free raspberry jam","c. fresh raspberries"],["1 whole, fat-free angel food cake","1 c. Wax Orchards Fat-Free Fudge","1/2 c. water","4 ozs. sugar-free raspberry jam","1/2 c. fresh raspberries"],["whole, fat-free angel food cake","c. Wax Orchards Fat-Free Fudge","c. water","oz. sugar-free raspberry jam","c. fresh raspberries"]] #DIR:["1)Slice the angel food cake along its width twice, making three layers. Combine the fudge sauce and water in a small saucepan. Cook over low heat until melted, stirring to blend. (Or place in a microwave-safe container and microwave for 30 seconds.)","2)In a medium-size bowl, combine the thawed raspberries and raspberry jam. Place the bottom layer of the angel food cake on a cake platter. Spread fudge on top, then spread raspberry mixture on top of the fudge. ","3)Cover with the middle layer of the cake and repeat. Place the final layer on top, then spread with fudge. Decoratively drizzle 3 teaspoons of the raspberry mixture on top of the fudge. Serve sprinkled with fresh raspberries."] #PRE:"Not only will company be shocked that this luscious dessert is fat free, they’ll think you toiled in the kitchen all day. The truth is, it’s the no-brainer of no-brainers."
#NAME:"Apple Cobbler" #SERV:[12,0,0] #ING:[["tbl. sugar","tbl. cornstarch","c. lemon juice","c. pippin or granny smith apple, sliced and peeled","c. all-purpose unbleached flour","c. oat bran","c. sugar","tsp. baking powder","tsp. baking soda","c. nonfat buttermilk"],["3 tbl. sugar","2 tbl. cornstarch","1/3 c. lemon juice","5 c. pippin or granny smith apples, sliced and peeled","2/3 c. all-purpose unbleached flour","1/3 c. oat bran","1/3 c. sugar","1/2 tsp. baking powder","1-1/2 tsp. baking soda","3/4 c. nonfat buttermilk"],["tbl. sugar","tbl. cornstarch","c. lemon juice","c. pippin or granny smith apple, sliced and peeled","c. all-purpose unbleached flour","c. oat bran","c. sugar","tsp. baking powder","tsp. baking soda","c. nonfat buttermilk"]] #DIR:["1)Preheat oven to 350°.","2)To make the fruit filling, place the sugar and cornstarch in a medium sized saucepan, and stir to mix well. Stir in the orange juice and fruit. Cook over medium heat, stirring constantly, for about 5 minutes, or until the mixture is thick and bubbly.","3)Coat a 2-quart casserole dish with non-stick cooking spray. Pour the fruit filling into a dish, and set aside.","4)To make the topping, combine the flour, oat bran, sugar, baking powder, and baking soda, and stir to mix well. Stir in the buttermilk. Pour the batter over the fruit.","5)Bake at 350° for about 30 minutes, or until golden brown.","6)Serve warm with vanilla frozen yogurt if desired."]
#NAME:"Apple Muffins" #SERV:[12,24,0] #ING:[["c. unprocessed oat bran","tbl. wheat germ","c. all-purpose unbleached flour","tsp. baking powder","pinch allspice","tsp. cinnamon","tsp. nutmeg","tsp. salt","c. molasses","c. honey","c. apple, finely chopped","c. skim milk","egg white, lightly beaten","tbl. Wonderslim Fat & Egg Substitute, (or substitute apple sauce or baby food prunes and double the quantity)","nonstick vegetable oil spray"],["1 c. unprocessed oat bran","2 tbl. wheat germ","3/4 c. all-purpose unbleached flour","2 tsp. baking powder","1 pinch allspice","1 tsp. cinnamon","1/2 tsp. nutmeg","1/4 tsp. salt","1/2 c. molasses","1/4 c. honey","1/2 c. apple, finely chopped","1/2 c. skim milk","2 egg whites, lightly beaten","2 tbl. Wonderslim Fat & Egg Substitute, (or substitute apple sauce or baby food prunes and double the quantity)","nonstick vegetable oil spray"],["2 c. unprocessed oat bran","4 tbl. wheat germ","1-1/2 c. all-purpose unbleached flour","4 tsp. baking powder","2 pinch allspice","2 tsp. cinnamon","1 tsp. nutmeg","1/2 tsp. salt","1 c. molasses","1/2 c. honey","1 c. apple, finely chopped","1 c. skim milk","4 egg whites, lightly beaten","4 tbl. Wonderslim Fat & Egg Substitute, (or substitute apple sauce or baby food prunes and double the quantity)","nonstick vegetable oil spray"]] #DIR:["1)Preheat oven to 425°. ","2)Combine the oat bran, wheat germ, flour, baking powder, spices, and salt in a large bowl. ","3)In a medium-size bowl combine the molasses, honey, apple, milk, egg whites, and Wonderslim; stir well.","4)Make a well in the center of the flour mixture and add the fruit mixture slowly, blending well.","5)Spritz a muffin tin (or if you want to make a bread, a small loaf pan) with vegetable oil spray, and spoon mixture into the cups until 3/4 full. ","6)Bake for 20 minutes, or until done. ","7)Remove from the tin and serve warm or at room temperature."]
#NAME:"Apple Sauce Cake" #SERV:[10,0,0] #ING:[["egg, well beaten","c. apple butter","c. apple sauce","tbl. frozen apple juice concentrate","c. sugar","c. all-purpose unbleached flour","tbl. baking soda","tsp. cinnamon","c. raisins","c. honey","egg white, whipped into stiff peaks","nonstick vegetable oil spray"],["1 egg, well beaten","1 c. apple butter","1/2 c. apple sauce","1 tbl. frozen apple juice concentrate","1/4 c. sugar","5-1/2 c. all-purpose unbleached flour","2 tbl. baking soda","1/2 tsp. cinnamon","1/2 c. raisins","1/3 c. honey","3 egg whites, whipped into stiff peaks","nonstick vegetable oil spray"],["egg, well beaten","c. apple butter","c. apple sauce","tbl. frozen apple juice concentrate","c. sugar","c. all-purpose unbleached flour","tbl. baking soda","tsp. cinnamon","c. raisins","c. honey","egg white, whipped into stiff peaks","nonstick vegetable oil spray"]] #DIR:["1)Preheat oven to 375°. Combine the beaten whole egg, apple butter, apple sauce, and apple juice concentrate in a large bowl. ","2)In a separate large bowl, sift together the sugar, flour, baking soda, and cinnamon. Stir in the raisins.","3)Alternate adding the egg mixture and the honey to the flour mixture.","4)Fold in the egg whites and gently stir to blend.","5)Pour batter into a 9-inch pan spritzed with vegetable oil spray. ","6)Bake for 30-35 minutes.","7)Cool before serving.","8)Top this rich cake with frozen fat-free vanilla yogurt."] #PRE:"Serve this on any occasion where you might normally serve a pound cake (as in “pound-of-butter” cake). It’s a wonderful dessert to serve at Sunday brunch."
#NAME:"Apple Sauce Maple Muffins" #SERV:[6,12,24] #ING:[["1 c. whole wheat pastry flour","1/2 tbl. baking powder","2/3 c. unsweetened apple sauce","1/4 c. maple syrup","1 egg white","1/2 tsp. walnut flavoring","1/4 c. golden raisins, (optional)"],["2 c. whole wheat pastry flour","1 tbl. baking powder","1-1/4 c. unsweetened apple sauce","1/2 c. maple syrup","2 egg whites","1 tsp. walnut flavoring","1/2 c. golden raisins, (optional)"],["4 c. whole wheat pastry flour","2 tbl. baking powder","2-1/2 c. unsweetened apple sauce","1 c. maple syrup","4 egg whites","2 tsp. walnut flavoring","1 c. golden raisins, (optional)"]] #DIR:["1)Preheat oven to 350°.","2)Combine the flour to the baking soda and stir to mix well.","3)Add the apple sauce, maple syrup, and egg whites, and stir just until the dry ingredients are moistened. Fold in raisins.","4)Coat muffin cups with non-stick cooking spray, and fill three-quarters full with the batter.","5)Bake at 350° for 16 to 18 minutes, or just until a wooden toothpick inserted into the middle of a muffin comes out clean.","6)Remove the muffin tin from the oven, and allow it to sit for 5 minutes before removing the muffins.","7)Serve warm or at room temperature."]
#NAME:"Apricot Curried Yams" #SERV:[5,10,20] #ING:[["4 yams","1/2 c. dried apricots, cut into 1/4-inch slices","1/4 c. raisins","1/2 c. water, boiling","1/8 c. white wine","1/2 onion, chopped","1 tsp. curry powder","1/2 tsp. salt"],["8 yams","1 c. dried apricots, cut into 1/4-inch slices","1/2 c. raisins","1 c. water, boiling","1/4 c. white wine","1 onion, chopped","2 tsp. curry powder","1 tsp. salt"],["16 yams","2 c. dried apricots, cut into 1/4-inch slices","1 c. raisins","2 c. water, boiling","1/2 c. white wine","2 onions, chopped","4 tsp. curry powder","2 tsp. salt"]] #DIR:["1)Preheat oven to 350° If you’ll be baking the yams.","2)Prick several times all over with a fork and rinse with water. ","3)To cook in the microwave: Put the wet yams in a plastic bag and place in the microwave. Cook on high 10-15 minutes (depending on the size of the yams). Poke with a fork to see if they are soft all the way through. ","4)To bake: Wrap the yams in aluminum foil and place in the oven. Bake 15-20 minutes or until soft all the way through.","5)Peel the yams and cut into cubes. Set aside.","6)In a small bowl, combine the apricots, raisins, and boiling water and let sit about ten minutes. In a large saucepan, heat the white wine. Add the onion and cook over medium heat, stirring until softened. ","7)Add the curry powder and salt and cook for another 2 minutes. ","8)Drain the dried fruit and add it and the cooked yams to the onion mixture.","9)Stir gently over medium heat until warmed through."] #PRE:"When you’re not going all-out for company you can make an easier version of this recipe for a weekday dinner or lunch. Microwave or bake a yam, split it down the middle, add a little sugar-free apricot jam, a pinch of curry powder, and some raisins, then mash with a fork to blend. Satisfying and quick."
#NAME:"Artichoke Hearts with Penne and Shrimp" #SERV:[4,8,0] #ING:[["oz. frozen artichoke heart, thawed","lb. penne pasta","c. defatted chicken broth","c. white wine","small onion, thinly sliced","clove garlic, chopped fine","lb. medium shrimp","tsp. dried oregano","tsp. freshly ground pepper","c. water","tbl. lemon juice","c. fat-free ricotta cheese","tbl. grated lemon peel","salt and pepper to taste"],["9 ozs. frozen artichoke heart, thawed","1 lb. penne pasta","1/2 c. defatted chicken broth","1/2 c. white wine","1 small onion, thinly sliced","1 clove garlic, chopped fine","1 lb. medium shrimp","1/2 tsp. dried oregano","1 tsp. freshly ground pepper","1/4 c. water","2 tbl. lemon juice","1/2 c. fat-free ricotta cheese","1 tbl. grated lemon peel","salt and pepper to taste"],["18 ozs. frozen artichoke heart, thawed","2 lbs. penne pasta","1 c. defatted chicken broth","1 c. white wine","2 small onions, thinly sliced","2 cloves garlic, chopped fine","2 lbs. medium shrimp","1 tsp. dried oregano","2 tsp. freshly ground pepper","1/2 c. water","4 tbl. lemon juice","1 c. fat-free ricotta cheese","2 tbl. grated lemon peel","salt and pepper to taste"]] #DIR:["1)Cut all but two of the artichoke hearts into quarters and set aside. In a small bowl, use a fork to mash the 2 remaining hearts into a paste.","2)Cook the pasta according to package directions, but don’t add salt to the water. After draining in a colander, rinse the pasta with the broth; set aside.","3)Heat half of the white wine in a sauté pan. Add the onion, garlic, and shrimp. Cook over medium heat, stirring, for one minute. ","4)Add the oregano and pepper, stir in the water, and cook until the onion is limp, about 2 minutes.","5)Reduce the heat and add the remaining wine, lemon juice, and the reserved artichoke quarters and the artichoke paste. Simmer until heated through, about 1 minute. ","6)Add the ricotta and stir until creamy.","7)Toss sauce with the cooked pasta; stir in the lemon peel, and toss again. Season to taste.","8)Serve with a green salad."] #PRE:"This sounds like a complicated gourmet dish; in truth, it’s a gourmet “no-brainer.” If you can’t find frozen artichoke hearts, buy canned (packed in water) and drain before using."
#NAME:"Baked Apples" #SERV:[2,4,8] #ING:[["2 green Pippin or Rome apples","2 tsp. sugar-free jam","1/2 c. orange juice or juice of your choice","1/2 tsp. cinnamon"],["4 green Pippin or Rome apples","4 tsp. sugar-free jam","1 c. orange juice or juice of your choice","1 tsp. cinnamon"],["8 green Pippin or Rome apples","8 tsp. sugar-free jam","2 c. orange juice or juice of your choice","2 tsp. cinnamon"]] #DIR:["1)Preheat oven to 350°.","2)Core the apples about 3/4 of the way through; leave some apple meat at the bottom to hold the jam in.","3)Drop a teaspoon of jam into each apple, then sprinkle a little cinnamon on top. ","4)Place the apples in a shallow baking pan; pour the juice in the bottom of the pan.","5)Cover with a foil tent and bake at 350° for 15 minutes; remove the foil and bake for another 10 minutes, or until the apples are soft. Do not overcook or you will have apple sauce."] #PRE:"Yes, I know that baked apples are normally for dessert, but that was when they were made with tons of sugar. You can make these on the weekend, then pop one in the microwave for breakfast. They also make great snacks. I had a client who used to make them in batches for her seventeen-year-old daughter so she’d have them when she got home from school. Use any flavor sugar-free jam you like and any juice without added sugar."
#NAME:"Banana Muffins" #SERV:[12,24,0] #ING:[["c. unprocessed oat bran","tbl. wheat germ","c. all-purpose unbleached flour","tsp. baking powder","tsp. salt","tsp. cinnamon","tsp. nutmeg","tsp. vanilla extract","c. molasses","c. honey","c. ripe banana, mashed","c. skim milk","egg white, lightly beaten","tbl. Wonderslim Fat & Egg Substitute, (or substitute apple sauce or baby food prunes and double the quantity)","nonstick vegetable oil spray"],["1 c. unprocessed oat bran","2 tbl. wheat germ","3/4 c. all-purpose unbleached flour","2 tsp. baking powder","1/4 tsp. salt","1 tsp. cinnamon","1/2 tsp. nutmeg","1 tsp. vanilla extract","1/2 c. molasses","1/4 c. honey","3/4 c. ripe banana, mashed","1/2 c. skim milk","2 egg whites, lightly beaten","2 tbl. Wonderslim Fat & Egg Substitute, (or substitute apple sauce or baby food prunes and double the quantity)","nonstick vegetable oil spray"],["2 c. unprocessed oat bran","4 tbl. wheat germ","1-1/2 c. all-purpose unbleached flour","4 tsp. baking powder","1/2 tsp. salt","2 tsp. cinnamon","1 tsp. nutmeg","2 tsp. vanilla extract","1 c. molasses","1/2 c. honey","1-1/2 c. ripe bananas, mashed","1 c. skim milk","4 egg whites, lightly beaten","4 tbl. Wonderslim Fat & Egg Substitute, (or substitute apple sauce or baby food prunes and double the quantity)","nonstick vegetable oil spray"]] #DIR:["1)Preheat oven to 425°. ","2)Combine the oat bran, wheat germ, flour, baking powder, spices, and salt in a large bowl. ","3)In a medium-size bowl combine the vanilla, molasses, honey, banana, vanilla, milk, egg whites, and Wonderslim; stir well.","4)Make a well in the center of the flour mixture and add the fruit mixture slowly, blending well.","5)Spritz a muffin tin (or if you want to make a bread, a small loaf pan) with vegetable oil spray, and spoon mixture into the cups until 3/4 full. ","6)Bake for 20 minutes, or until done. ","7)Remove from the tin and serve warm or at room temperature."]
#NAME:"Barbecue Sauce" #SERV:[6,12,24] #ING:[["1/2 can tomato sauce (16-ounce)","1 tbl. lemon juice","1 tbl. frozen apple juice concentrate","1/2 tbl. onion flake","1/2 tbl. celery flake","1/4 green bell pepper, diced fine","1/2 tbl. Worcestershire sauce","1/2 tbl. Dijon mustard","1/2 tsp. poultry seasoning","1/2 tsp. liquid smoke","1/8 tsp. garlic powder"],["1 can tomato sauce (16-ounce)","2 tbl. lemon juice","2 tbl. frozen apple juice concentrate","1 tbl. onion flake","1 tbl. celery flake","1/2 green bell pepper, diced fine","1 tbl. Worcestershire sauce","1 tbl. Dijon mustard","1 tsp. poultry seasoning","1 tsp. liquid smoke","1/4 tsp. garlic powder"],["2 cans tomato sauce (16-ounce)","4 tbl. lemon juice","4 tbl. frozen apple juice concentrate","2 tbl. onion flake","2 tbl. celery flake","1 green bell pepper, diced fine","2 tbl. Worcestershire sauce","2 tbl. Dijon mustard","2 tsp. poultry seasoning","2 tsp. liquid smoke","1/2 tsp. garlic powder"]] #DIR:["1)Combine all the ingredients in a large saucepan and bring to a boil.","2)Lower the heat and simmer for about 20 minutes.","3)Let cool."] #PRE:"This is the number one selling sauce in my food business, and it is truly delectable. Double the recipe and store the sauce in jars in the fridge. It gets even better as it sits. Serve on poultry, salmon, and turkey dishes."
#NAME:"Barbecue Turkey Burger" #SERV:[2,4,8] #ING:[["1/2 lb. ground turkey breast","1/4 c. fat-free barbecue sauce","1/2 tsp. liquid smoke","1 egg white, lightly beaten","1/8 c. diced onion","1 oz. fat-free Monterey Jack cheese, grated, (optional)","2 red onion slices, (optional)","2 whole wheat buns"],["1 lb. ground turkey breast","1/2 c. fat-free barbecue sauce","1 tsp. liquid smoke","2 egg whites, lightly beaten","1/4 c. diced onion","2 ozs. fat-free Monterey Jack cheese, grated, (optional)","4 red onion slices, (optional)","4 whole wheat buns"],["2 lbs. ground turkey breast","1 c. fat-free barbecue sauce","2 tsp. liquid smoke","4 egg whites, lightly beaten","1/2 c. diced onion","4 ozs. fat-free Monterey Jack cheese, grated, (optional)","8 red onion slices, (optional)","8 whole wheat buns"]] #DIR:["1)Combine turkey, barbecue sauce, liquid smoke and egg whites in a large bowl. ","2)Form into turkey patties.","3)To grill: It’s best to bake them for about 10 minutes at 400° first so they don’t crumble on the grill. Then place the pre-baked patties on a heated grill and cook for 7 minutes; turn and cook for 7 minutes, or until burgers are cooked through and no longer pink in the middle.","4)To broil: Place patties on a foil-lined broiler pan and broil for 15 minutes; turn and cook for another 5 minutes or until done. ","5)Top with fat-free Monterey Jack cheese and red onion."] #PRE:"Eating these is just as satisfying as eating ribs. Serve some extra BBQ sauce on the side for dipping. "
#NAME:"Barbecue Turkey Tenderloins" #SERV:[3,6,12] #ING:[["1/2 lb. skinless turkey tenderloin","3/4 c. fat-free barbecue sauce"],["1 lb. skinless turkey tenderloin","1-1/2 c. fat-free barbecue sauce"],["2 lbs. skinless turkey tenderloins","3 c. fat-free barbecue sauce"]] #DIR:["1)Slice tenderloins on the diagonal into 1/2-inch slices.","2)Place barbecue sauce in a baking pan and add turkey.","3)Marinate for 30 minutes.","4)Grill until cooked through, about 5-7 minutes.","5)Spoon remaining barbecue sauce over turkey and serve."] #PRE:"If you like flank steak, you’ll like this dish, particularly because it contains a lot less fat. A tenderloin is the piece of meat that is underneath a turkey or chicken breast. It is easy to separate from the breast and very juicy and tender. Serve with a rice pilaf and steamed zucchini, or a green salad and baked potato."
#NAME:"Black Bean Dip" #SERV:[5,10,20] #ING:[["1 c. packaged black bean flakes","1/2 tbl. chili powder","1/4 tsp. cumin","1 tbl. diced red onion","1/2 clove garlic, minced","1/2 tbl. cilantro, chopped"],["2 c. packaged black bean flakes","1 tbl. chili powder","1/2 tsp. cumin","2 tbl. diced red onion","1 clove garlic, minced","1 tbl. cilantro, chopped"],["4 c. packaged black bean flakes","2 tbl. chili powder","1 tsp. cumin","4 tbl. diced red onion","2 cloves garlic, minced","2 tbl. cilantro leaves, chopped"]] #DIR:["1)Prepare the bean flakes according to package directions. ","2)Add the spices, onion, and garlic and blend well.","3)Top with fresh chopped cilantro and serve with oil-free tortilla chips."] #PRE:"If you’d like to make this dip spicier, add some salsa, making certain to drain off most of the liquid first. You can also toss in some fat-free cheddar cheese if desired."
#NAME:"Blackened Ahi Tuna" #SERV:[2,4,8] #ING:[["2 tuna steaks (4-ounce)","1/2 tbl. lemon juice","1/2 tbl. cayenne pepper","1/2 tbl. paprika","1/2 tsp. dried thyme leaves","1/2 tsp. dried rosemary","1 tsp. granulated garlic","2 tsp. bay leaves, finely crushed","1 tsp. freshly ground white pepper","1/2 pinch salt","olive-flavored nonstick vegetable oil spray"],["4 tuna steaks (4-ounce)","1 tbl. lemon juice","1 tbl. cayenne pepper","1 tbl. paprika","1 tsp. dried thyme leaves","1 tsp. dried rosemary","2 tsp. granulated garlic","4 tsp. bay leaves, finely crushed","2 tsp. freshly ground white pepper","1 pinch salt","olive-flavored nonstick vegetable oil spray"],["8 tuna steaks (4-ounce)","2 tbl. lemon juice","2 tbl. cayenne pepper","2 tbl. paprika","2 tsp. dried thyme leaves","2 tsp. dried rosemary","4 tsp. granulated garlic","8 tsp. bay leaves, finely crushed","4 tsp. freshly ground white pepper","2 pinch salt","olive-flavored nonstick vegetable oil spray"]] #DIR:["1)Rinse the tuna steaks, pat dry, place in a shallow dish, and sprinkle with lemon juice.","2)Mix the seasonings in a small bowl until well blended. Cover the tuna steaks with the seasonings. ","3)Spray a non-stick sauté pan with vegetable oil spray and heat until very hot.","4)Sear the tuna until the spices are blackened, about 3 minutes; turn and sear the other side until the fish is cooked but rare inside.","5)Serve over rice pilaf."] #PRE:"Ahi Tuna is great with just some peppercorns and lemon, cooked rare on the grill. However, this spice mix—a basic Cajun combo—gives the fish real zest. You can also use this mix of spices for any other Cajun dish, or try Chef Paul Prudhomme’s blackened redfish seasoning."
#NAME:"Brazilian Black Bean Soup" #SERV:[3,6,12] #ING:[["1 c. dried black beans","1-3/4 c. water or stock of your choice","1/2 c. diced onion","1-1/2 cloves garlic","1/2 carrot, diced","1/2 stalk celery, chopped","1/2 c. diced green bell pepper","1/2 tsp. ground coriander","3/4 tsp. ground cumin","1/2 c. white wine","3/4 c. defatted chicken broth","1 orange, peeled, seeded, sectioned, pith removed, (one-quarter cup juice per orange)","1/2 tbl. dry sherry","1/8 tsp. freshly ground pepper, (or use red pepper flakes)","1/4 tsp. lemon juice"],["2 c. dried black beans","3-1/3 c. water or stock of your choice","1 c. diced onion","3 cloves garlic","1 carrot, diced","1 stalk celery, chopped","1 c. diced green bell pepper","1 tsp. ground coriander","1-1/2 tsp. ground cumin","1 c. white wine","1-1/2 c. defatted chicken broth","2 oranges, peeled, seeded, sectioned, pith removed, (one-quarter cup juice per orange)","1 tbl. dry sherry","1/4 tsp. freshly ground pepper, (or use red pepper flakes)","1/2 tsp. lemon juice"],["4 c. dried black beans","6-2/3 c. water or stock of your choice","2 c. diced onion","6 cloves garlic","2 carrots, diced","2 stalks celery, chopped","2 c. diced green bell pepper","2 tsp. ground coriander","3 tsp. ground cumin","2 c. white wine","3 c. defatted chicken broth","4 oranges, peeled, seeded, sectioned, pith removed, (one-quarter cup juice per orange)","2 tbl. dry sherry","1/2 tsp. freshly ground pepper, (or use red pepper flakes)","1 tsp. lemon juice"]] #DIR:["1)Rinse the beans. Place them in a bowl and cover them with water; let soak overnight or for several hours.","2)Pour off excess water and transfer the beans to a deep saucepan. Cover them with water or stock.","3)Bring to a boil, cover, reduce heat, and simmer 11/2 hours over very low heat.","4)During the last half hour of cooking, sauté the chopped onion, garlic, carrot, celery, green pepper, coriander, and cumin in the white wine. Add broth as you go to steam and cook the vegetables.","5)Cook until the wine has evaporated and the vegetables are soft, about 7 minutes. ","6)Add the vegetable mixture to the cooked bean mixture. Continue to cook over low heat for about 10 minutes more.","7)If you want a creamier soup, run it briefly through the blender, or let it cook a little longer so it becomes thicker.","8)Serve topped with a dollop of nonfat sour cream."] #PRE:"This hearty, fiber-rich soup is made with oranges, orange juice, and sherry, which add a hint of sweetness. Freeze it in individual containers to make a quick cup o’soup. Serve with No-Brainer Cajun Corn Bread (see separate recipe)."
#NAME:"Brazilian Chicken" #SERV:[2,4,8] #ING:[["nonstick vegetable oil spray","2 boneless skinless chicken breasts (6 ounce)","1/2 c. ketchup","10 ozs. fresh pineapples, chopped","1 clove garlic, minced","1/2 tsp. ground ginger","1/2 tsp. dry mustard","1/2 tsp. poultry seasoning","1/2 c. coffee"],["nonstick vegetable oil spray","4 boneless skinless chicken breasts (6 ounce)","1 c. ketchup","20 ozs. fresh pineapples, chopped","2 cloves garlic, minced","1 tsp. ground ginger","1 tsp. dry mustard","1 tsp. poultry seasoning","1 c. coffee"],["nonstick vegetable oil spray","8 boneless skinless chicken breasts (6 ounce)","2 c. ketchup","40 ozs. fresh pineapples, chopped","4 cloves garlic, minced","2 tsp. ground ginger","2 tsp. dry mustard","2 tsp. poultry seasoning","2 c. coffee"]] #DIR:["1)Preheat oven to 375°.","2)Line a shallow baking pan with foil and spritz with non-stick vegetable oil spray.","3)Place the chicken breasts in the pan, fullest side down.","4)In a medium bowl, combine the remaining ingredients and pour the mixture over the chicken. Let stand for 10-15 minutes.","5)Cover chicken with aluminum foil and bake for about 20 minutes.","6)Remove the top foil and turn chicken breasts over; cook for another 10 minutes, or until cooked through.","7)Serve with black beans and rice."] #PRE:"This dish is proof that exotic doesn’t have to mean chaotic. So shake up your taste buds and try something new."
#NAME:"Breakfast Burrito" #SERV:[2,4,8] #ING:[["2 no-oil corn tortillas or no-oil whole wheat tortillas","1/2 c. salsa","1/4 c. chopped scallion","1 red potato, steamed until still firm and diced","1/2 tomato, seeded and diced","1/2 can green chilies (4-ounce), drained","1 egg","1 egg white","1/2 pinch cayenne pepper","1 tbl. cilantro, chopped","1/8 c. dry white wine","salt and pepper to taste","nonstick vegetable oil spray"],["4 no-oil corn tortillas or no-oil whole wheat tortillas","3/4 c. salsa","1/2 c. chopped scallion","2 red potatoes, steamed until still firm and diced","1 tomato, seeded and diced","1 can green chilies (4-ounce), drained","2 eggs","2 egg whites","1 pinch cayenne pepper","2 tbl. cilantro leaves, chopped","1/4 c. dry white wine","salt and pepper to taste","nonstick vegetable oil spray"],["8 no-oil corn tortillas or no-oil whole wheat tortillas","1-1/2 c. salsa","1 c. chopped scallion","4 red potatoes, steamed until still firm and diced","2 tomatoes, seeded and diced","2 cans green chilies (4-ounce), drained","4 eggs","4 egg whites","2 pinch cayenne pepper","4 tbl. cilantro leaves, chopped","1/2 c. dry white wine","salt and pepper to taste","nonstick vegetable oil spray"]] #DIR:["1)Heat the tortillas in a toaster oven on medium for about 2 minutes. Or you can put the tortillas directly on the burner (gas or electric) on medium heat for 10 seconds.","2)Spritz a non-stick pan with vegetable oil spray and add half of the salsa.","3)Add one-third of the scallions and the potatoes. Sauté over medium heat for 1 minute.","4)Add the tomato and chilies and sauté until heated through, about 2 minutes. Season with salt and pepper (optional).","5)Push the vegetable mixture to the sides of the skillet. In a small bowl beat the eggs, egg whites, and cayenne pepper with a fork. ","6)Pour the egg mixture into the center of the skillet and cook over medium heat, stirring the egg mixture with a wooden spoon, until some curds have formed but the mixture is still creamy, about 1-2 minutes.","7)Sprinkle cilantro over the top, then stir the eggs and vegetables together. Adjust seasonings. ","8)Top each tortilla with the egg mixture. Fold two ends in first, then roll them into burritos. They may be finished to this point and frozen for later use.","9)Top with the remaining salsa, scallions, and cheese."] #PRE:"Burritos have become a regular part of my family’s life, and not just for lunch or dinner. The nice thing about burritos is that they hold everything together, allowing the flavors of their fillings to blend. Make a large batch and put them in an airtight container, then just hand them to your kids in the morning."
#NAME:"Breakfast Burrito with Ricotta Cheese" #SERV:[2,4,8] #ING:[["1/4 c. fat-free ricotta cheese","1-1/2 tsp. honey","2 tsp. sugar-free raspberry jam","2 no-oil whole wheat tortillas"],["1/2 c. fat-free ricotta cheese","3 tsp. honey","4 tsp. sugar-free raspberry jam","4 no-oil whole wheat tortillas"],["1 c. fat-free ricotta cheese","6 tsp. honey","8 tsp. sugar-free raspberry jam","8 no-oil whole wheat tortillas"]] #DIR:["1)Mix the ricotta, honey, and jam in a bowl.","2)Spread the mixture onto the tortillas.","3)Fold two ends in first, then roll them into burritos.","4)Heat in the toaster oven for about 2 minutes, seam side down."] #PRE:"Who says burritos have to be spicy? These are sweet and creamy. They freeze well and are nice topped with sliced fresh fruit."
#NAME:"Breakfast Burritos Huevos Rancheros" #SERV:[2,4,8] #ING:[["2 egg whites","1 egg","nonstick vegetable oil spray","2 ozs. fat-free cheddar cheese, grated","1/8 c. chopped scallion","1/8 c. corn, cooked","1/8 c. canned pinto beans, drained","2 tbl. salsa","2 no-oil whole wheat tortillas","nonfat sour cream, (optional)"],["4 egg whites","2 eggs","nonstick vegetable oil spray","4 ozs. fat-free cheddar cheese, grated","1/4 c. chopped scallion","1/4 c. corn, cooked","1/4 c. canned pinto beans, drained","4 tbl. salsa","4 no-oil whole wheat tortillas","nonfat sour cream, (optional)"],["8 egg whites","4 eggs","nonstick vegetable oil spray","8 ozs. fat-free cheddar cheese, grated","1/2 c. chopped scallion","1/2 c. corn, cooked","1/2 c. canned pinto beans, drained","8 tbl. salsa","8 no-oil whole wheat tortillas","nonfat sour cream, (optional)"]] #DIR:["1)In a small bowl, lightly beat the egg whites and eggs together. ","2)Heat a medium-size non-stick sauté pan spritzed with vegetable oil spray. ","3)Add the eggs and cook over medium heat until they just begin to thicken, about 1-2 minutes.","4)Spread the grated cheese, scallions, corn, and beans over half the eggs. When the eggs are solid on the bottom, fold the mixture in half (as if you were making an omelette).","5)Let the eggs cook for another 2-3 minutes, or until firm. ","6)With a spatula, slice the egg mixture into four pieces, and slide a piece onto each tortilla. Top each with one tablespoon salsa. Fold two ends in first, then roll them into burritos. ","7)Serve with a dollop of nonfat sour cream, if desired."] #PRE:"This is a quick, high-protein breakfast. For variation, add any leftover vegetables (or diced chicken) to the eggs."
#NAME:"Broccoli Parmesan" #SERV:[2,4,8] #ING:[["1/2 head broccoli, separated","1/2 oz. grated Asiago or Parmesan cheese"],["1 head broccoli, separated","1 oz. grated Asiago or Parmesan cheese"],["2 heads broccoli, separated","2 ozs. grated Asiago or Parmesan cheese"]] #DIR:["1)Steam the broccoli for two minutes, or until it reaches the desired level of doneness.","2)Sprinkle with Parmesan and serve."]
#NAME:"Brown Sugar Banana Muffins" #SERV:[12,24,0] #ING:[["c. whole wheat pastry flour","c. brown sugar","tbl. baking powder","banana, large, very ripe, mashed (1 large banana is should mash to about 1/2 cup)","c. skim milk","tsp. vanilla extract","egg white","tbl. brown sugar","tbl. toasted wheat germ"],["2 c. whole wheat pastry flour","1/3 c. brown sugar","1 tbl. baking powder","2 bananas, large, very ripe, mashed (1 large banana is should mash to about 1/2 cup)","1/3 c. skim milk","1 tsp. vanilla extract","2 egg whites","1 tbl. brown sugar","1 tbl. toasted wheat germ"],["4 c. whole wheat pastry flour","2/3 c. brown sugar","2 tbl. baking powder","4 bananas, large, very ripe, mashed (1 large banana is should mash to about 1/2 cup)","2/3 c. skim milk","2 tsp. vanilla extract","4 egg whites","2 tbl. brown sugar","2 tbl. toasted wheat germ"]] #DIR:["1)Preheat oven to 350°.","2)To make the topping, stir together the brown sugar and wheat germ, set aside.","3)Combine the flour, brown sugar, and baking powder, and stir to mix well. Add the banana, skim milk, vanilla extract, and egg whites, and stir just until the dry ingredients are moistened.","4)Coat muffin cups with non-stick cooking spray, and fill 3/4 full with the batter. Sprinkle topping over the batter. Bake at 350° for 14 to 16 minutes, or just until a wooden toothpick inserted into the center of a muffin comes out clean.","5)Remove the muffin tin from the oven, and allow it to sit for 5 minutes before removing the muffin. Serve muffins warm or at room temperature."]
#NAME:"Buttermilk Chocolate Cake" #SERV:[8,0,0] #ING:[["c. all-purpose unbleached flour","c. oat flour","c. sugar","c. cocoa powder","tsp. baking soda","c. nonfat buttermilk","c. water","tsp. vanilla extract","tbl. cocoa powder","c. nonfat vanilla yogurt","c. light whipped topping"],["1-1/2 c. all-purpose unbleached flour","1/2 c. oat flour","1-1/2 c. sugar","1/2 c. cocoa powder","2 tsp. baking soda","1-1/2 c. nonfat buttermilk","1/4 c. water","2 tsp. vanilla extract","1 tbl. cocoa powder","1 c. nonfat vanilla yogurt","1 c. light whipped topping"],["c. all-purpose unbleached flour","c. oat flour","c. sugar","c. cocoa powder","tsp. baking soda","c. nonfat buttermilk","c. water","tsp. vanilla extract","tbl. cocoa powder","c. nonfat vanilla yogurt","c. light whipped topping"]] #DIR:["1)Preheat oven to 350°.","2)Combine the flours, sugar, cocoa, and baking soda, and stir to mix well. Stir in the buttermilk, and vanilla extract.","3)Coat a 9-x-13-inch pan with non-stick cooking spray. Spread the batter evenly in the pan, and bake at 350° for 30 to 35 minutes, or until a wooden toothpick inserted in the center of the cake comes out clean. Cool the cake to room temperature.","4)To make the frosting, stir the cocoa into the water. Then gently fold in the yogurt and the whipped topping. ","5)Spread the frosting evenly over the cake, cut into squares, and serve immediately or refrigerate."]
#NAME:"Buttermilk Cucumber Dressing" #SERV:[4,8,16] #ING:[["1/2 c. cucumber juice","3 tbl. nonfat buttermilk","1/2 tbl. dried dill leaves","1/4 tsp. salt","1/4 tsp. lemon pepper","1/2 pinch freshly ground pepper"],["1 c. cucumber juice","6 tbl. nonfat buttermilk","1 tbl. dried dill leaves","1/2 tsp. salt","1/2 tsp. lemon pepper","1 pinch freshly ground pepper"],["2 c. cucumber juice","12 tbl. nonfat buttermilk","2 tbl. dried dill leaves","1 tsp. salt","1 tsp. lemon pepper","2 pinch freshly ground pepper"]] #DIR:["1)Pass the cucumber through a juice extractor to create juice or process in a blender until puréed, then strain through a fine sieve.","2)Combine all ingredients in a cruet or bowl."] #PRE:"The taste of cucumber is subtle yet refreshing. These four variations all go nicely drizzled over a crisp fresh bowl of greens. They average 30 calories and .5 gram of fat per serving."
#NAME:"Buttermilk Dijon Dressing" #SERV:[2,4,8] #ING:[["1/2 pkg. Hain Buttermilk salad dressing mix","1/4 c. cider vinegar","1/2 tbl. water","1/2 tsp. Dijon mustard","1/2 pinch freshly ground pepper"],["1 pkg. Hain Buttermilk salad dressing mix","1/2 c. cider vinegar","1 tbl. water","1 tsp. Dijon mustard","1 pinch freshly ground pepper"],["2 pkgs. Hain Buttermilk salad dressing mix","1 c. cider vinegar","2 tbl. water","2 tsp. Dijon mustard","2 pinch freshly ground pepper"]] #DIR:["1)Disregard the directions on the package and combine all ingredients in a cruet or bowl. Chill until ready to use.","2)Some other additions you can make to any of these recipes: red pepper flakes; minced onion flakes; capers; Fakin’ Bacon Bits; Worcestershire sauce."] #PRE:"Packaged dressings come in a variety of flavors, but I like to add to each of them to make them taste richer. All dry package mixes tend to be a little dull when you follow the package directions. I use more vinegar than water, for instance, and add additional seasonings to them all. You can be creative and try your own fresh herbs and dried seasonings. Use the dressing on just about anything."
#NAME:"Butternut-Zucchini-Apple Soup" #SERV:[2,4,8] #ING:[["1/4 c. dry sherry","1/4 c. diced onion","1/2 clove garlic, minced","1/2 tbl. ginger, grated","1/2 c. defatted chicken broth","1/2 c. apple juice","1/2 c. butternut squash, peeled and cubed","1 c. cubed zucchini","1/2 apple, peeled, cored and chopped","1/4 tsp. ground coriander","1/4 tsp. nutmeg","1/8 tsp. ground cumin","1/8 tsp. cinnamon","1/2 tbl. lemon juice"],["1/2 c. dry sherry","1/2 c. diced onion","1 clove garlic, minced","1 tbl. ginger, grated","1 c. defatted chicken broth","1 c. apple juice","1 c. butternut squash, peeled and cubed","2 c. cubed zucchini","1 apple, peeled, cored and chopped","1/2 tsp. ground coriander","1/2 tsp. nutmeg","1/4 tsp. ground cumin","1/4 tsp. cinnamon","1 tbl. lemon juice"],["1 c. dry sherry","1 c. diced onion","2 cloves garlic, minced","2 tbl. fresh ginger, grated","2 c. defatted chicken broth","2 c. apple juice","2 c. butternut squash, peeled and cubed","4 c. cubed zucchini","2 apples, peeled, cored and chopped","1 tsp. ground coriander","1 tsp. nutmeg","1/2 tsp. ground cumin","1/2 tsp. cinnamon","2 tbl. lemon juice"]] #DIR:["1)Warm dry sherry in a heavy soup pot over medium heat. Add onion, garlic, and ginger. Cook and stir over medium heat for 5 minutes or until lightly browned.","2)Add broth, apple juice, butternut squash, zucchini, apple, coriander, nutmeg, cumin and cinnamon. Simmer for 25 minutes.","3)Place in a food processor or blender and purée. Return to pot, stir in lemon juice, and heat for 5 minutes or until warmed through."]
#NAME:"Caesar Dressing" #SERV:[2,4,8] #ING:[["1/2 pkg. Hain Caesar salad dressing mix","1/4 c. cider vinegar","1/2 tbl. water","1/2 tbl. lemon juice","1/2 tsp. Dijon mustard"],["1 pkg. Hain Caesar salad dressing mix","1/2 c. cider vinegar","1 tbl. water","1 tbl. lemon juice","1 tsp. Dijon mustard"],["2 pkgs. Hain Caesar salad dressing mix","1 c. cider vinegar","2 tbl. water","2 tbl. lemon juice","2 tsp. Dijon mustard"]] #DIR:["1)Disregard the directions on the package and combine all ingredients in a cruet or bowl. Chill until ready to use.","2)Some other additions you can make to any of these recipes: red pepper flakes; minced onion flakes; capers; Fakin’ Bacon Bits; Worcestershire sauce."] #PRE:"Packaged dressings come in a variety of flavors, but I like to add to each of them to make them taste richer. All dry package mixes tend to be a little dull when you follow the package directions. I use more vinegar than water, for instance, and add additional seasonings to them. You can be creative and try your own fresh herbs and dried seasonings. Use the dressings on just about anything. The Caesar is a great marinade for swordfish."
#NAME:"Caesar Swordfish" #SERV:[2,4,8] #ING:[["2 swordfish steaks (6 ounces each)","1 tbl. lemon juice","1/4 c. Hain Caesar salad dressing mix","nonstick vegetable oil spray"],["4 swordfish steaks (6 ounces each)","2 tbl. lemon juice","1/2 c. Hain Caesar salad dressing mix","nonstick vegetable oil spray"],["8 swordfish steaks (6 ounces each)","4 tbl. lemon juice","1 c. Hain Caesar salad dressing mix","nonstick vegetable oil spray"]] #DIR:["1)Rinse the swordfish, pat dry, and place in a shallow dish or baking pan. ","2)Pour the lemon juice over the fish, then sprinkle the salad dressing mix on top. Turn to coat both sides. Let the fish sit for at least 1/2 hour.","3)Spritz a grill with vegetable oil spray, and cook the fish over medium heat for 5 minutes, reserving the marinade.","4)In the meantime, place the reserved marinade in a small saucepan and either set it on top of the grill to heat, or heat on the stove for 3-5 minutes.","5)Turn the fish and cook for another 1-2 minutes, depending on the thickness. Remove the cooked fish from the grill and place back in the heated marinade.","6)Serve with wild rice pilaf and steamed baby carrots."] #PRE:"The dry packaged salad dressing mix this recipe calls for makes a great marinade. If you can’t find Hain, try Tres Classique oil-free Caesar, or another dry package mix without oil. One of the best things about this swordfish dish—any swordfish dish, for that matter—is that the fish has natural (good for you) fat of its own, so you’d have to really overcook it to dry it out. This marinade is for defrosted frozen fish."
#NAME:"Cajun Maple Cornbread Stuffing" #SERV:[6,12,24] #ING:[["3 c. No-Brainer Cajun Corn Bread, see related recipe. Each serving is the equivalent of about 1/2 cup.","1/2 c. white wine","1/2 c. defatted chicken broth","1 c. diced onion","1 c. chopped celery","1 egg, lightly beaten","1/8 c. chopped parsley","1/4 c. maple syrup","salt and pepper to taste","nonstick vegetable oil spray"],["6 c. No-Brainer Cajun Corn Bread, see related recipe. Each serving is the equivalent of about 1/2 cup.","1 c. white wine","1 c. defatted chicken broth","2 c. diced onion","2 c. chopped celery","2 eggs, lightly beaten","1/4 c. chopped parsley","1/2 c. maple syrup","salt and pepper to taste","nonstick vegetable oil spray"],["12 c. No-Brainer Cajun Corn Bread, see related recipe. Each serving is the equivalent of about 1/2 cup.","2 c. white wine","2 c. defatted chicken broth","4 c. diced onion","4 c. chopped celery","4 eggs, lightly beaten","1/2 c. chopped parsley","1 c. maple syrup","salt and pepper to taste","nonstick vegetable oil spray"]] #DIR:["1)Preheat oven to 350°.","2)Cube the pre-made corn bread into large 2-inch chunks and set side.","3)In a large non-stick skillet, heat the white wine and half of the broth. ","4)Add the onion and celery and cook until softened, about 5 minutes.","5)Transfer to a large bowl and add the corn bread, beaten eggs, and parsley; stir. ","6)Slowly add the remaining chicken broth, tossing until the stuffing is moist. Drizzle the maple syrup across the top and stir once more. Season with salt and pepper and stuff the bird. Place the remaining stuffing into a shallow baking dish or casserole spritzed with vegetable oil spray.","7)Cover the dish with aluminum foil or a lid and bake for about 30 minutes. Stir after 15 minutes and check to see if the stuffing is drying out. If so, then add some juices from the poultry roasting pan, and stir."] #PRE:"Stuffing is traditionally fat-packed, but you’ll never miss the fat in this sweet and savory recipe (undoubtedly, you won’t miss the fat on your hips either). This goes well with Cornish game hens, turkey, or roast chicken."
#NAME:"Cha Cha Cha Chicken" #SERV:[2,4,8] #ING:[["2 boneless skinless chicken breasts (6 ounce)","1-1/2 tsp. cumin","1/4 tsp. pepper","1-1/4 c. defatted chicken broth","3/4 c. white wine","1-1/2 cloves garlic, slivered","1/2 yellow bell pepper, cut into 1/4-inch julienne strips","1/2 red bell pepper, cut into 1/4-inch julienne strips","1/2 green bell pepper, cut into 1/4-inch julienne strips","1/2 orange, peeled, cut into 1/2-inch chunks (be sure to remove all white)","1/4 c. frozen apple juice concentrate"],["4 boneless skinless chicken breasts (6 ounce)","3 tsp. cumin","1/2 tsp. pepper","2-1/2 c. defatted chicken broth","1-1/2 c. white wine","3 cloves garlic, slivered","1 yellow bell pepper, cut into 1/4-inch julienne strips","1 red bell pepper, cut into 1/4-inch julienne strips","1 green bell pepper, cut into 1/4-inch julienne strips","1 orange, peeled, cut into 1/2-inch chunks (be sure to remove all white)","1/2 c. frozen apple juice concentrate"],["8 boneless skinless chicken breasts (6 ounce)","6 tsp. cumin","1 tsp. pepper","5 c. defatted chicken broth","3 c. white wine","6 cloves garlic, slivered","2 yellow bell peppers, cut into 1/4-inch julienne strips","2 red bell peppers, cut into 1/4-inch julienne strips","2 green bell peppers, cut into 1/4-inch julienne strips","2 oranges, peeled, cut into 1/2-inch chunks (be sure to remove all white)","1 c. frozen apple juice concentrate"]] #DIR:["1)Season the chicken with half the cumin and half the pepper (rub the seasonings into the breasts with your fingers); set aside.","2)Reserve 1/2-cup each of the broth and wine. In a large sauté pan, combine the remaining broth and wine with the garlic and the remaining cumin and pepper.","3)Bring to a low boil, then add the chicken. Sauté on both sides until done. Remove the chicken, drain, and set aside. ","4)Add the reserved wine and broth, and the sliced bell peppers. Continue to sauté over medium heat. Sauté until bell peppers are tender-crisp, remove from pan and place on top of chicken. ","5)Add orange chunks and apple juice concentrate to pan and sauté for 1 minute, turning frequently. Remove and scatter the orange chunks over the chicken and peppers. ","6)As you cook this dish, you can add more cumin and pepper to the broth and wine according to your taste.","7)By simmering, reduce the remaining liquid in the pan until slightly thick and pour over chicken dish."]
#NAME:"Chicken Cacciatore" #SERV:[2,4,8] #ING:[["1/4 tbl. dried basil","1/2 tsp. dried oregano","1/2 tsp. poultry seasoning, (I like Paula’s)","1/8 tsp. cinnamon","1/2 pinch red pepper flakes","1/8 tsp. coriander","1/8 tsp. fennel seeds, crushed","1/4 bay leaf, broken in half","2 boneless skinless chicken breasts (6 ounce)","1/8 c. whole wheat flour","olive-flavored nonstick vegetable oil spray","1/2 c. white wine","1 clove garlic, minced","1 small onion, chopped"],["1/2 tbl. dried basil","1 tsp. dried oregano","1 tsp. poultry seasoning, (I like Paula’s)","1/4 tsp. cinnamon","1 pinch red pepper flakes","1/4 tsp. coriander","1/4 tsp. fennel seeds, crushed","1/2 bay leaf, broken in half","4 boneless skinless chicken breasts (6 ounce)","1/4 c. whole wheat flour","olive-flavored nonstick vegetable oil spray","3/4 c. white wine","2 cloves garlic, minced","2 small onions, chopped"],["1 tbl. dried basil","2 tsp. dried oregano","2 tsp. poultry seasoning, (I like Paula’s)","1/2 tsp. cinnamon","2 pinch red pepper flakes","1/2 tsp. coriander","1/2 tsp. fennel seeds, crushed","1 bay leaf, broken in half","8 boneless skinless chicken breasts (6 ounce)","1/2 c. whole wheat flour","olive-flavored nonstick vegetable oil spray","1-1/2 c. white wine","4 cloves garlic, minced","4 small onions, chopped"]] #DIR:["1)In a small bowl, combine the spices and herbs and set aside.","2)Dredge the chicken breasts in the flour. Spritz a large non-stick sauté pan with vegetable oil spray.","3)Add three quarters of the white wine, then the chicken breasts and, over high heat, sear the chicken, cooking for about 2-3 minutes on each side. Do not let burn. Remove the chicken and place on a plate. ","4)Add the rest of the white wine to the pan, then the garlic, onions, and pepper. Sauté over medium heat until transparent. Add the mushrooms and cook a few minutes more. ","5)Add the canned tomatoes in their juice and the tomato sauce. Bring to a boil, then add the spices and lemon juice. ","6)Return the chicken to the pan, and cover with the sauce. Reduce the heat, cover, and simmer for at least 35 minutes, adding the green beans in the last 10 minutes."] #PRE:"This doesn’t look like a no-brainer on paper, but it really is easy when you put it all together and serve it over your favorite pasta. I prefer the thicker pastas such as penne or spinach fettuccine. Like a good spaghetti sauce, this dish is even better the next day, so make a large batch."
#NAME:"Chicken Enchiladas" #SERV:[3,6,12] #ING:[["2 boneless skinless chicken breasts (4 ounce), cooked and shredded","1/4 c. diced onion","1 tbl. cilantro, chopped","3 ozs. fat-free mild Mexican or cheddar cheese, grated","1/2 tsp. garlic powder","4 no-oil corn tortillas","1 c. fat-free enchilada sauce","1 tsp. sliced black olives"],["4 boneless skinless chicken breasts (4 ounce), cooked and shredded","1/2 c. diced onion","2 tbl. cilantro leaves, chopped","6 ozs. fat-free mild Mexican or cheddar cheese, grated","1 tsp. garlic powder","8 no-oil corn tortillas","2 c. fat-free enchilada sauce","2 tsp. sliced black olives"],["8 boneless skinless chicken breasts (4 ounce), cooked and shredded","1 c. diced onion","4 tbl. cilantro leaves, chopped","12 ozs. fat-free mild Mexican or cheddar cheese, grated","2 tsp. garlic powder","16 no-oil corn tortillas","4 c. fat-free enchilada sauce","4 tsp. sliced black olives"]] #DIR:["1)Preheat oven to 350°.","2)Combine the chicken, onion, cilantro (reserving some for garnish), grated cheese, and garlic powder in a large bowl.","3)Place the enchilada sauce in a medium-size bowl and dip the tortillas into the sauce; place on a platter.","4)Spoon a portion of the filling onto each tortilla, then roll them into tubes. Spoon some of the sauce in the bottom of a large, shallow baking dish.","5)Lay the enchiladas in the pan so that they touch each other. ","6)Ladle the rest of the sauce on top and garnish with sliced olives and cilantro. Cover the dish with foil and bake for 10 minutes.","7)Remove foil and bake another 10 minutes."] #PRE:" For those of you who don’t live in a Mexican food haven as I do, the main difference between a taco, burrito, and enchilada is that the enchilada is baked and covered in sauce. The sauce is often fatty, but fat-free ones are also available now. This recipe is fairly basic and you can add your own touches. Toss some cooked corn, peas, or rice into the filling, for instance. Or use tomatillo salsa instead of red enchilada sauce. Let your creative juices flow."
#NAME:"Chicken Fajitas" #SERV:[2,4,8] #ING:[["nonstick vegetable oil spray","1/8 c. white wine","1/2 tbl. minced garlic","1/2 tsp. Cajun seasoning","1/2 tsp. garlic powder","1 boneless skinless chicken breast (4 ounce), cut into strips","1/4 c. defatted chicken broth","1/2 tsp. frozen apple juice concentrate","1/2 red bell pepper, cored, seeded, and cut into strips","1/2 green bell pepper, cored, seeded, and cut into strips","1/4 red onion, sliced","2 whole wheat pitas"],["nonstick vegetable oil spray","1/4 c. white wine","1 tbl. minced garlic","1 tsp. Cajun seasoning","1 tsp. garlic powder","2 boneless skinless chicken breasts (4 ounce), cut into strips","1/2 c. defatted chicken broth","1 tsp. frozen apple juice concentrate","1 red bell pepper, cored, seeded, and cut into strips","1 green bell pepper, cored, seeded, and cut into strips","1/2 red onion, sliced","4 whole wheat pitas"],["nonstick vegetable oil spray","1/2 c. white wine","2 tbl. minced garlic","2 tsp. Cajun seasoning","2 tsp. garlic powder","4 boneless skinless chicken breasts (4 ounce), cut into strips","1 c. defatted chicken broth","2 tsp. frozen apple juice concentrate","2 red bell peppers, cored, seeded, and cut into strips","2 green bell peppers, cored, seeded, and cut into strips","1 red onion, sliced","8 whole wheat pitas"]] #DIR:["1)Spritz a non-stick sauté pan with non-stick vegetable oil spray.","2)Heat the white wine and minced garlic and cook until the garlic is transparent. Add the Cajun seasoning and garlic powder, stir, then add the chicken and half the chicken broth.","3)Cook, turning until the chicken is cooked through; remove the chicken and set aside. ","4)Add the apple juice concentrate, remaining broth, bell peppers, and onion to the pan. Sauté until just softened, and most of the liquid is gone.","5)Return the chicken and stir for about 2 minutes. Remove from heat.","6)Serve with pinto beans and salsa, accompanied with warmed pitas. "] #PRE:"The only thing that might put you off about making a fajita dish for a quick dinner is the thought of chopping. Well, worry no more: the supermarkets have done all the work for our tired, overworked hands. You can buy chicken already cut into strips as well as precut red, green, and yellow bell peppers. You can even use frozen chopped onions. All this makes fajitas a welcome dish to the fat-free no-brainer Hall of Fame. If you like your chicken super spicy, add 1/4 teaspoon chili powder when you add the other seasonings."
#NAME:"Chicken in Caper Lemon sauce" #SERV:[2,4,8] #ING:[["2 boneless skinless chicken breasts (6 ounce)","1/8 c. lemon juice","1/4 c. seasoned bread crumbs","1/2 tsp. poultry seasoning","1/4 c. white wine","1/4 c. oil-free Italian salad dressing","1 clove garlic, sliced","1/2 tsp. granulated garlic","1 egg white, lightly beaten","1 tsp. capers","olive-flavored nonstick vegetable oil spray"],["4 boneless skinless chicken breasts (6 ounce)","1/4 c. lemon juice","1/2 c. seasoned bread crumbs","1 tsp. poultry seasoning","1/2 c. white wine","1/2 c. oil-free Italian salad dressing","2 cloves garlic, sliced","1 tsp. granulated garlic","2 egg whites, lightly beaten","2 tsp. capers","olive-flavored nonstick vegetable oil spray"],["8 boneless skinless chicken breasts (6 ounce)","1/2 c. lemon juice","1 c. seasoned bread crumbs","2 tsp. poultry seasoning","1 c. white wine","1 c. oil-free Italian salad dressing","4 cloves garlic, sliced","2 tsp. granulated garlic","4 egg whites, lightly beaten","4 tsp. capers","olive-flavored nonstick vegetable oil spray"]] #DIR:["1)Rinse the chicken breast and set aside. Sprinkle half of the lemon juice over the chicken.","2)Combine the poultry seasoning and bread crumbs on a plate. Spray a sauté pan with the olive spray. Heat the rest of the lemon juice, the wine, salad dressing, and garlic in a large non-stick sauté pan.","3)Dip the chicken breast in the egg white, then coat with the bread crumbs.","4)Place the chicken in the pan with the wine mixture, and sprinkle with the granulated garlic; cook for about 5 minutes over medium heat. Add the capers and more wine if necessary.","5)Turn and cook for another 2 minutes, or until done. Remove and serve.","6)Goes well with spinach fettuccine and Parmesan cheese."] #PRE:"This particular recipe does double duty: it makes a lovely dinner and is great for sandwiches the following day."
#NAME:"Chicken Nuggets" #SERV:[4,8,0] #ING:[["boneless skinless chicken breast (6 ounce)","c. whole wheat bread crumbs","c. wheat germ","tsp. garlic powder","tsp. red pepper flakes","egg","egg white","tbl. Worcestershire sauce","nonstick vegetable oil spray"],["3 boneless skinless chicken breasts (6 ounce)","1 c. whole wheat bread crumbs","1/2 c. wheat germ","1 tsp. garlic powder","1/8 tsp. red pepper flakes","2 eggs","1 egg white","1 tbl. Worcestershire sauce","nonstick vegetable oil spray"],["6 boneless skinless chicken breasts (6 ounce)","2 c. whole wheat bread crumbs","1 c. wheat germ","2 tsp. garlic powder","1/4 tsp. red pepper flakes","4 eggs","2 egg whites","2 tbl. Worcestershire sauce","nonstick vegetable oil spray"]] #DIR:["1)Preheat oven to 350°. Rinse the chicken breasts and cut into 1/2-inch cubes. Mix the bread crumbs, wheat germ, garlic powder, and red pepper flakes in a shallow bowl. ","2)Lightly beat the eggs and egg white (or use all egg whites) in a shallow bowl with the Worcestershire sauce. Spritz a baking sheet with vegetable oil spray. ","3)Dip each chicken chunk in the beaten egg, then in the bread crumb mixture, and place in a row on the baking sheet. ","4)Spritz all over with the non-stick spray and place in the oven. Cook for 10 minutes on one side; turn and cook 5-10 minutes on the other side, or until golden brown. ","5)Serve with Honey Mustard Dip."] #PRE:"This is a best-seller from my food service in Los Angeles—and it’s not just kids who are eating them! Nonetheless, children do love this healthy take on the fast-food staple. Adults will appreciate them too; serve them when you’re having people over for a game, movie, or card party. Easy to make ahead of time, they’re a great finger food."
#NAME:"Chicken Oregano With Garlic Rotelli" #SERV:[2,4,8] #ING:[["nonstick vegetable oil spray","1/4 c. white wine","1/8 c. diced onion","1-1/2 cloves garlic, minced","1/4 c. lemon juice","2-3/4 ozs. V-8® brand vegetable juice","1/2 tsp. dried oregano","1/4 tsp. pepper","1 tsp. poultry seasoning","1/4 tsp. paprika","1/2 pinch salt","2 boneless skinless chicken breasts (6 ounce)","1/2 c. sliced mushrooms","1/2 c. garlic-flavored rotelli pasta, cooked according to package instructions"],["nonstick vegetable oil spray","1/2 c. white wine","1/4 c. diced onion","3 cloves garlic, minced","1/2 c. lemon juice","5-1/2 ozs. V-8® brand vegetable juice","1 tsp. dried oregano","1/2 tsp. pepper","2 tsp. poultry seasoning","1/2 tsp. paprika","1 pinch salt","4 boneless skinless chicken breasts (6 ounce)","1 c. sliced mushrooms","1 c. garlic-flavored rotelli pasta, cooked according to package instructions"],["nonstick vegetable oil spray","1 c. white wine","1/2 c. diced onion","6 cloves garlic, minced","1 c. lemon juice","11 ozs. V-8® brand vegetable juice","2 tsp. dried oregano","1 tsp. pepper","4 tsp. poultry seasoning","1 tsp. paprika","2 pinch salt","8 boneless skinless chicken breasts (6 ounce)","2 c. sliced mushrooms","2 c. garlic-flavored rotelli pasta, cooked according to package instructions"]] #DIR:["1)Spritz a medium sauté pan with vegetable oil spray.","2)Warm the pan over medium heat, then add the wine, onions, and garlic. Cook until the onions are transparent but not brown. ","3)Add the lemon juice, V-8, oregano, pepper, poultry seasoning, paprika, and salt to the skillet. Heat until bubbly. ","4)Place the chicken, fullest side down, in the pan and cover the pan with a lid. Cook over medium heat for about 15 minutes. ","5)Turn the chicken, add the mushrooms (pour in more wine if the pan has become too dry), and cook until done, another 5-7 minutes. ","6)Meanwhile, cook the pasta according to the package directions.","7)Spoon over pasta, top with Parmesan if you like, and serve with a green salad."] #PRE:"Although this recipe involves an odd blending of seasonings, it’s absolutely delicious. If you’re pressed for time, take a few easy shortcuts: use frozen chopped onions and presliced mushrooms or mushrooms from a bottle instead of fresh. If you can’t find garlic-flavored rotelli, use plain rotelli pasta and add 1 teaspoon of chopped garlic or 1 teaspoon garlic powder to the boiling water."
#NAME:"Chicken Parmesan" #SERV:[2,4,8] #ING:[["3/4 c. whole wheat bread crumbs","2/3 c. grated Parmesan cheese","1/8 c. dried parsley","1/2 tsp. Italian seasoning","1/4 c. white wine","1 clove garlic, minced","2 boneless skinless chicken breasts (6 ounce)","salt and pepper to taste","1 egg white, lightly beaten","3 bay leaves"],["1-1/2 c. whole wheat bread crumbs","1-1/4 c. grated Parmesan cheese (preferrably freshly-grated)","1/4 c. dried parsley","1 tsp. Italian seasoning","1/2 c. white wine","2 cloves garlic, minced","4 boneless skinless chicken breasts (6 ounce)","salt and pepper to taste","2 egg whites, lightly beaten","6 bay leaves"],["3 c. whole wheat bread crumbs","2-1/2 c. grated Parmesan cheese (preferrably freshly-grated)","1/2 c. dried parsley","2 tsp. Italian seasoning","1 c. white wine","4 cloves garlic, minced","8 boneless skinless chicken breasts (6 ounce)","salt and pepper to taste","4 egg whites, lightly beaten","12 bay leaves"]] #DIR:["1)Preheat the oven to 325°.","2)Mix the bread crumbs, Parmesan, parsley, and Italian seasoning in a shallow dish; set aside.","3)Heat the white wine in a medium size skillet. Add the minced garlic and cook over medium heat until transparent.","4)Season the chicken breasts with the salt and pepper, then place them in the skillet. Brown the chicken on both sides, then remove it from the pan and dip it into the beaten egg. Dredge the chicken in the bread-crumb mixture to coat.","5)Place the breasts in a rectangular baking dish, pour the wine remaining in the skillet into the dish, and place the bay leaves on the chicken.","6)Bake for 1 hour, or until thoroughly cooked."] #PRE:"I like to serve this easy baked chicken dish with zucchini and rice pilaf. I pre-steam the zucchini, then set it around the chicken during the last 10 minutes of cooking so it soaks up the juices."
#NAME:"Chicken Zucchini with Linguine" #SERV:[2,4,8] #ING:[["1/4 lb. ground chicken breast","1/8 c. white wine","1/2 lb. linguine noodle","1/2 c. defatted chicken broth","1/4 c. diced onion","1/2 clove garlic, minced","1 shallot, minced","4 small zucchinis, sliced thin","1/2 tsp. dried rosemary","1/2 pinch freshly ground pepper","1/3 c. nonfat sour cream"],["1/2 lb. ground chicken breast","1/4 c. white wine","1 lb. linguine noodle","1 c. defatted chicken broth","1/2 c. diced onion","1 clove garlic, minced","2 shallots, minced","8 small zucchinis, sliced thin","1 tsp. dried rosemary","1 pinch freshly ground pepper","2/3 c. nonfat sour cream"],["1 lb. ground chicken breast","1/2 c. white wine","2 lbs. linguine noodle","2 c. defatted chicken broth","1 c. diced onion","2 cloves garlic, minced","4 shallots, minced","16 small zucchinis, sliced thin","2 tsp. dried rosemary","2 pinch freshly ground pepper","1-1/3 c. nonfat sour cream"]] #DIR:["1)Sauté the chicken in the white wine. Drain and set aside.","2)Prepare the linguine according to package directions, drain, and rinse with cold water. Rinse again with half of the broth, drain, and set aside.","3)Pour the other half the broth into a skillet and sauté the onion, garlic, and shallots. Cook until the vegetables are just transparent. Add the zucchini, rosemary, and pepper and cook 2-3 minutes more. ","4)Add the pasta, chicken mixture, and sour cream, and stir until the noodles are well coated. Remove from heat and transfer to a serving platter.","5)Serve with a green salad and some sourdough rolls."] #PRE:"Here we are again: easy, Italian, rich, delicious, and never dull."
#NAME:"Chocolate Cheese Cake" #SERV:[12,0,0] #ING:[["c. fat-free granola","c. warm water","tbl. frozen apple juice concentrate","tbl. honey, melted (place in microwave for 30 seconds)","egg white, (for crust)","c. vanilla yogurt cream","c. honey","c. sugar","tsp. vanilla extract","c. whole wheat pastry flour","c. pastry flour","tsp. orange peel, finely grated","c. defatted cocoa powder","tbl. arrowroot","egg white, (for filling)"],["2-1/2 c. fat-free granola","1/4 c. warm water","2 tbl. frozen apple juice concentrate","2 tbl. honey, melted (place in microwave for 30 seconds)","2 egg whites, (for crust)","4 c. Vanilla Yogurt Cream (see separate recipe)","1/2 c. honey","1/2 c. sugar","2 tsp. vanilla extract","2/3 c. whole wheat pastry flour","2/3 c. pastry flour","1/2 tsp. orange peel, finely grated","3/4 c. defatted cocoa powder","4 tbl. arrowroot","4 egg whites, (for filling)"],["c. fat-free granola","c. warm water","tbl. frozen apple juice concentrate","tbl. honey, melted (place in microwave for 30 seconds)","egg white, (for crust)","c. vanilla yogurt cream","c. honey","c. sugar","tsp. vanilla extract","c. whole wheat pastry flour","c. pastry flour","tsp. orange peel, finely grated","c. defatted cocoa powder","tbl. arrowroot","egg white, (for filling)"]] #DIR:["1)To make the crust: Preheat oven to 325°. Place the granola in a food processor or blender and process until fine. In a medium bowl, combine the granola, water, apple juice concentrate, melted honey, and 2 egg whites. Blend with a whisk. Press the mixture into a 9-inch springform pan so it covers the bottom and sides. Bake for 12 to 15 minutes. Let cool, then refrigerate for at least 1/2 hour.","2)To make the filling: Preheat oven to 300°. Place the yogurt cream, honey, sugar, vanilla, flours, orange peel, cocoa powder, and arrowroot in a mixing bowl. Beat with an electric mixer on high until well combined. Set aside. In a separate bowl, beat the egg whites into soft peaks and fold into the yogurt mixture. Pour into the chilled crust and bake for 60 to 70 minutes or until firm but slightly jiggly in the center. Loosen edges with a knife and allow to cool for one hour. Refrigerate for 6 hours to set. ","3)I love this cake drizzled with Chocolate Kahlúa Sauce (see separate recipe)."] #PRE:"See the separate recipe for Chocolate Kahlúa sauce to drizzle over this scrumptious dessert."
#NAME:"Chocolate Crumb Muffins" #SERV:[6,12,0] #ING:[["c. whole wheat pastry flour or unbleached flour","c. oat flour","c. cocoa powder","c. light brown sugar","tbl. baking powder","can pear halves (16-ounce), undrained","egg white","tsp. vanilla extract","c. quick cooking oats","tbl. cocoa powder","tbl. brown sugar","tbl. honey"],["1 c. whole wheat pastry flour or unbleached flour","1 c. oat flour","1/3 c. cocoa powder","1/2 c. light brown sugar","1 tbl. baking powder","1 can pear halves (16-ounce), undrained","2 egg whites","1 tsp. vanilla extract","1/3 c. quick cooking oats","1 tbl. cocoa powder","1 tbl. brown sugar","1 tbl. honey"],["2 c. whole wheat pastry flour or unbleached flour","2 c. oat flour","2/3 c. cocoa powder","1 c. light brown sugar","2 tbl. baking powder","2 cans pear halves (16-ounce), undrained","4 egg whites","2 tsp. vanilla extract","2/3 c. quick cooking oats","2 tbl. cocoa powder","2 tbl. brown sugar","2 tbl. honey"]] #DIR:["1)Preheat oven to 350°.","2)To make the topping, combine oats, cocoa, and brown sugar, and stir to mix well. Add the honey and stir until the mixture is moist and crumbly. Set aside.","3)Combine the flours, cocoa, brown sugar, and baking powder, and stir to mix well. Place the pears and their juice in a blender, and purée until smooth. Add 1-1/2 cups of this mixture to the flour mixture. (Reserve the remaining purée for use in another recipe.) ","4)Add the egg whites and vanilla extract, and stir just until the dry ingredients are moistened.","5)Coat muffin cups with non-stick cooking spray, and fill three-quarters full with the batter. Sprinkle a rounded teaspoonful of the topping over each muffin, and press very lightly into the batter. ","6)Bake at 350° for 14 to 18 minutes."]
#NAME:"Chocolate Kahlúa Sauce" #SERV:[12,24,0] #ING:[["tbl. vanilla extract","c. Kahlúa","c. Wax Orchards Fat-Free Fudge","c. skim milk","c. honey","tsp. arrowroot"],["1 tbl. vanilla extract","1/4 c. Kahlúa","1/2 c. Wax Orchards Fat-Free Fudge","1/2 c. skim milk","1/4 c. honey","1 tsp. arrowroot"],["2 tbl. vanilla extract","1/2 c. Kahlúa","1 c. Wax Orchards Fat-Free Fudge","1 c. skim milk","1/2 c. honey","2 tsp. arrowroot"]] #DIR:["1)Combine all ingredients in a saucepan.","2)Cook over medium-low heat, stirring frequently until the mixture forms a light sauce."] #PRE:"This is wonderful served over fresh or frozen berries, swirled in a cappuccino, drizzled on top of angel food cake, or spooned over poached pears. But it’s especially good on top of Chocolate Cheesecake. It’s a snap to make — and extremely decadent!"
#NAME:"Chocolate Muffins" #SERV:[6,12,0] #ING:[["box Healthy Oven Chocolate Muffin Mix","c. apple sauce","c. Wonderslim Fat & Egg Substitute","tbl. Wax Orchards Fat-Free Fudge, melted"],["1 box Healthy Oven Chocolate Muffin Mix","3/4 c. apple sauce","1/3 c. Wonderslim Fat & Egg Substitute","1 tbl. Wax Orchards Fat-Free Fudge, melted"],["2 boxes Healthy Oven Chocolate Muffin Mix","1-1/2 c. apple sauce","2/3 c. Wonderslim Fat & Egg Substitute","2 tbl. Wax Orchards Fat-Free Fudge, melted"]] #DIR:["1)Preheat oven to 350°.","2)Mix the ingredients in a large mixing bowl. Do not over mix.","3)Spoon batter into non stick muffins tins and bake in a 350° preheated oven for 20-25 minutes, or until done."] #PRE:"This is what I call one of my “cheat recipes,” which are based on a mix but are still healthy. These are a great treat and you can spread the wax orchards fudge spread on top for the icing."
#NAME:"Cinnamon Syrup" #SERV:[4,8,16] #ING:[["1/4 c. sugar","1/8 c. honey","1/8 c. molasses","1/8 tsp. cinnamon","1/8 c. water","1/8 c. evaporated skim milk"],["1/2 c. sugar","1/4 c. honey","1/4 c. molasses","1/4 tsp. cinnamon","1/4 c. water","1/4 c. evaporated skim milk"],["1 c. sugar","1/2 c. honey","1/2 c. molasses","1/2 tsp. cinnamon","1/2 c. water","1/2 c. evaporated skim milk"]] #DIR:["1)In a small saucepan stir together sugar, honey, molasses, cinnamon and water. Bring to a boil over medium heat, stirring constantly. ","2)Boil for two minutes, then remove from heat and stir in evaporated skim milk. ","3)Let cool and transfer to a small pitcher. ","4)Can be refrigerated for up to a week."]
#NAME:"Classic Cheese Pizza" #SERV:[6,12,0] #ING:[["pizza crust, prebaked for 5 minutes","c. fat-free pizza sauce","c. fresh basil leaves, chopped","oz. fat-free mozzarella, grated","tbl. grated Parmesan cheese","tsp. salt","tsp. black peppercorn, cracked"],["1 pizza crust, prebaked for 5 minutes","1-1/2 c. fat-free pizza sauce","1/2 c. fresh basil leaves, chopped","6 ozs. fat-free mozzarella, grated","3 tbl. grated Parmesan cheese (preferrably freshly-grated)","1/8 tsp. salt","1/8 tsp. black peppercorn, cracked"],["2 pizza crusts, prebaked for 5 minutes","3 c. fat-free pizza sauce","1 c. fresh basil leaves, chopped","12 ozs. fat-free mozzarella, grated","6 tbl. grated Parmesan cheese (preferrably freshly-grated)","1/4 tsp. salt","1/4 tsp. black peppercorn, cracked"]] #DIR:["1)Preheat oven to 350°. ","2)Keeping the prebaked crust on the baking sheet (or in the baking pan), spread the sauce on top, leaving a half-inch sauce-free border. ","3)Distribute the fresh basil, mozzarella, and Parmesan over the crust. Season with salt and pepper (you may want to eliminate the pepper if this pizza is for the kids).","4)Bake the pizza for 10-15 minutes, or until the cheese begins to bubble but doesn’t brown.","5)Let cool slightly and slice into pizza wedges.","6)Serve with a salad."] #PRE:"When it comes to pizza, most of the television commercials show someone taking a bite as the melted cheese pulls away in long, gooey strings. It looks fattening, and it is fattening—but this one isn’t and it’s just as luscious and cheesy. If you don’t have time to make pizza crust from scratch (or you haven’t frozen one you made earlier), look for a fat-free pizza crust in your freezer section. When buying a pizza sauce, look for one that is not only fat-free, but has a low sugar content."
#NAME:"Classic Quesadilla" #SERV:[3,6,12] #ING:[["nonstick vegetable oil spray","3 whole no-oil tomato tortillas","1/2 c. fat-free mild Mexican cheese, grated","1/4 c. salsa"],["nonstick vegetable oil spray","6 whole no-oil tomato tortillas","1 c. fat-free mild Mexican cheese, grated","1/2 c. salsa"],["nonstick vegetable oil spray","12 whole no-oil tomato tortillas","2 c. fat-free mild Mexican cheese, grated","1 c. salsa"]] #DIR:["1)Spritz a non-stick medium sauté pan with non-stick vegetable spray and place over high heat. ","2)Place a tortilla in the pan and top with a portion of the cheese, leaving a half-inch border all the way around. Place another tortilla on top and cook until the bottom tortilla is lightly toasted, about 2 minutes. ","3)Turn and cook until the cheese has melted and the other tortilla is slightly brown. Transfer to a plate and cover with foil to keep warm. ","4)Repeat with the remaining tortillas and cheese. Cut into quarters, top with the salsa and serve. Serve warm."]
#NAME:"Corn Vinaigrette with Lime & Chili" #SERV:[8,16,32] #ING:[["1/2 c. corn juice","1/2 tsp. jalapeño, seeded and chopped","2 tsp. cilantro leaves, minced","1/2 tsp. lime juice","1/2 tbl. oil-free Italian salad dressing","1/2 tsp. salt","1/2 pinch freshly ground pepper"],["1 c. corn juice","1 tsp. jalapeño, seeded and chopped","4 tsp. cilantro leaves, minced","1 tsp. lime juice","1 tbl. oil-free Italian salad dressing","1 tsp. salt","1 pinch freshly ground pepper"],["2 c. corn juice","2 tsp. jalapeño, seeded and chopped","8 tsp. cilantro leaves, minced","2 tsp. lime juice","2 tbl. oil-free Italian salad dressing","2 tsp. salt","2 pinch freshly ground pepper"]] #DIR:["1)Combine all ingredients in a cruet or bowl. Chill until ready to use."]
#NAME:"Cornish Game Hen" #SERV:[1,2,4] #ING:[["1 medium Cornish hen, giblets removed, cavity rinsed with water","1/2 apple, seeded and quartered","1/2 onion, quartered","1 tsp. poultry seasoning","olive-flavored nonstick vegetable oil spray","1/2 can defatted chicken broth"],["2 medium Cornish hens, giblets removed, cavity rinsed with water","1 apple, seeded and quartered","1 onion, quartered","2 tsp. poultry seasoning","olive-flavored nonstick vegetable oil spray","1 can defatted chicken broth"],["4 medium Cornish hens, giblets removed, cavity rinsed with water","2 apples, seeded and quartered","2 onions, quartered","4 tsp. poultry seasoning","olive-flavored nonstick vegetable oil spray","2 cans defatted chicken broth"]] #DIR:["1)Preheat the oven to 400°. Place the hens on a roasting rack in a shallow baking pan or in a roasting pan. Stuff the cavity of each hen with chunks of apple and onion.","2)Sprinkle each hen with poultry seasoning, then lightly spritz all over with the olive-flavored vegetable oil spray. Pour half of the broth into the bottom of the pan. ","3)Cover the pan with an aluminum-foil tent. Cook at 400° for the first ten minutes, then lower to 350° for the next 20 minutes. Remove the foil and continue cooking for 10 to 15 minutes or until the hens are golden brown and the leg wiggles loosely in its joint. ","4)I don’t recommend basting more than twice or else the skin may blacken. Add more broth as you cook so that there is always about an inch of liquid in the bottom of the pan.","5)If you want to reduce the fat intake, peel off the skin before serving. If you like, add some baby new potatoes and baby carrots to the pan (in the broth around hens) during the last 20-25 minutes of cooking."] #PRE:"Cornish game hens are not only tasty, they’re cute-which makes them perfect for kids. And with this recipe, they’re also easy to fix, making your life easier all around. Plus, at about $2.50 per bird, Cornish hens make good economic sense. They make a terrific at-home meal and are great to take cold on a picnic too."
#NAME:"Country Style Turkey" #SERV:[2,4,8] #ING:[["nonstick vegetable oil spray","1 tsp. poultry seasoning","1/2 lb. turkey breast, skin removed","1/2 can defatted chicken broth","1/2 c. white wine","1-1/2 pkgs. Hain gravy mix","1/2 c. frozen broccoli","1-1/2 carrots, sliced","4 new potatoes","3 frozen pearl onions","1/2 tsp. dried rosemary","1/2 tsp. diced onion"],["nonstick vegetable oil spray","2 tsp. poultry seasoning","1 lb. turkey breast, skin removed","1 can defatted chicken broth","1 c. white wine","3 pkgs. Hain gravy mix","1 c. frozen broccoli","3 carrots, sliced","8 new potatoes","6 frozen pearl onions","1 tsp. dried rosemary","1 tsp. diced onion"],["nonstick vegetable oil spray","4 tsp. poultry seasoning","2 lbs. turkey breast, skin removed","2 cans defatted chicken broth","2 c. white wine","6 pkgs. Hain gravy mix","2 c. frozen broccoli","6 carrots, sliced","16 new potatoes","12 frozen pearl onions","2 tsp. dried rosemary","2 tsp. diced onion"]] #DIR:["1)Preheat oven to 400°. Line a shallow baking pan with foil, and spritz with vegetable oil spray.","2)Rub the poultry seasoning over the turkey breast and set breast side down into the pan. Heat the broth and wine in a small saucepan over medium heat; add the gravy mix. Stir with a whisk until just blended and pour over the turkey breast.","3)Place the vegetables around the turkey, sprinkle the rosemary and onion on top, and cover with an aluminum tent. Bake for 10 minutes, then reduce the heat to 350° and bake about 20-30 more minutes, or until the turkey is no longer pink in the middle.","4)Slice the turkey breast on the diagonal, and serve over fettuccine noodles (or alone) with the roasted veggies and gravy."] #PRE:"This is an easy, hearty dish that makes a wonderful Sunday dinner, and the leftovers can be made into sandwiches during the week. If you don’t want to peel and slice the carrots this recipe calls for, use the baby carrots in a bag."
#NAME:"Crab Quesadilla" #SERV:[6,12,24] #ING:[["3 ozs. fat-free cheddar cheese, grated","1 scallion, chopped","1/4 lb. crabmeat, fresh or canned, shredded","3 no-oil whole wheat tortillas","1/4 c. salsa"],["6 ozs. fat-free cheddar cheese, grated","2 scallions, chopped","1/2 lb. crabmeat, fresh or canned, shredded","6 no-oil whole wheat tortillas","1/2 c. salsa"],["12 ozs. fat-free cheddar cheese, grated","4 scallions, chopped","1 lb. crabmeat, fresh or canned, shredded","12 no-oil whole wheat tortillas","1 c. salsa"]] #DIR:["1)Mix the cheese, scallions, and crab together in a bowl.","2)Spoon equal amounts of the mixture onto half of the tortillas, leaving a half-inch border all the way around.","3)Place another tortilla over the top of each and bake in the toaster oven for 5 minutes, or until cheese is melted. ","4)Cut into quarters, top with the salsa, and serve warm."] #PRE:"This quesadilla can also be made with bay shrimp or lobster meat. If you like, use both red salsa and tomatillo salsa to brighten the top of the dish."
#NAME:"Creamy Basil Garlic Cucumber Dressing" #SERV:[4,8,16] #ING:[["1/2 c. cucumber juice","1 tbl. plain nonfat yogurt","2 tsp. chopped scallion","1 tsp. fresh basil leaves","1/2 clove garlic, minced","1/4 tsp. salt","1/2 pinch freshly ground pepper"],["1 c. cucumber juice","2 tbl. plain nonfat yogurt","4 tsp. chopped scallion","2 tsp. fresh basil leaves","1 clove garlic, minced","1/2 tsp. salt","1 pinch freshly ground pepper"],["2 c. cucumber juice","4 tbl. plain nonfat yogurt","8 tsp. chopped scallion","4 tsp. fresh basil leaves","2 cloves garlic, minced","1 tsp. salt","2 pinch freshly ground pepper"]] #DIR:["1)Pass the cucumber through a juice extractor to create juice or process in a blender until puréed, then strain through a fine sieve.","2)Combine all ingredients in a cruet or bowl. Chill until ready to use."]
#NAME:"Creamy Dijon Sauce" #SERV:[4,8,16] #ING:[["1/2 c. defatted chicken broth","1/4 c. nonfat sour cream","1/8 c. Dijon mustard","1/2 tbl. arrowroot","1/2 tsp. poultry seasoning","1/2 pinch freshly ground pepper"],["1 c. defatted chicken broth","1/2 c. nonfat sour cream","1/4 c. Dijon mustard","1 tbl. arrowroot","1 tsp. poultry seasoning","1 pinch freshly ground pepper"],["2 c. defatted chicken broth","1 c. nonfat sour cream","1/2 c. Dijon mustard","2 tbl. arrowroot","2 tsp. poultry seasoning","2 pinch freshly ground pepper"]] #DIR:["1)Combine all the ingredients in a saucepan.","2)Cook over medium-high heat, stirring rapidly, until the sauce is well blended, reduced slightly, and thickened, about 7 minutes."] #PRE:"This sauce is terrific served over chicken as well as over fish and turkey. It even makes a great dip, if you like, add a few capers for extra flavor."
#NAME:"Creamy French Dressing" #SERV:[4,8,16] #ING:[["1/3 c. plain nonfat yogurt","3/4 tbl. cider vinegar","1 tbl. water","1-1/4 tbl. ketchup","1/2 tbl. soft tofu (reduced fat tofu)","1/2 tbl. pickle relish","1/2 clove garlic, crushed","1/8 tsp. sugar","freshly ground pepper to taste"],["2/3 c. plain nonfat yogurt","1-1/2 tbl. cider vinegar","2 tbl. water","2-1/2 tbl. ketchup","1 tbl. soft tofu (reduced fat tofu)","1 tbl. pickle relish","1 clove garlic, crushed","1/4 tsp. sugar","freshly ground pepper to taste"],["1-1/3 c. plain nonfat yogurt","3 tbl. cider vinegar","4 tbl. water","5 tbl. ketchup","2 tbl. soft tofu (reduced fat tofu)","2 tbl. pickle relish","2 cloves garlic, crushed","1/2 tsp. sugar","freshly ground pepper to taste"]] #DIR:["1)In a bowl or jar, mix all dressing ingredients and chill."] #PRE:"With just a tenth of a gram of fat per tablespoon, you can use this dressing without guilt."
#NAME:"Creamy Vinaigrette" #SERV:[4,8,16] #ING:[["1/3 c. plain nonfat yogurt","1/4 c. cider vinegar","1 tbl. oil-free Italian salad dressing","1/2 tbl. Dijon mustard","1/2 clove garlic, crushed","1/2 tbl. reduced sodium soy sauce","1/8 tsp. dried dill leaves"],["2/3 c. plain nonfat yogurt","1/3 c. cider vinegar","2 tbl. oil-free Italian salad dressing","1 tbl. Dijon mustard","1 clove garlic, crushed","1 tbl. reduced sodium soy sauce","1/4 tsp. dried dill leaves"],["1-1/3 c. plain nonfat yogurt","2/3 c. cider vinegar","4 tbl. oil-free Italian salad dressing","2 tbl. Dijon mustard","2 cloves garlic, crushed","2 tbl. reduced sodium soy sauce","1/2 tsp. dried dill leaves"]] #DIR:["1)Combine all the ingredients in a bowl or jar with a tight-fitting lid, whisking or shaking them to blend well. Chill."]
#NAME:"Curried Chicken Salad" #SERV:[3,6,12] #ING:[["1 tbl. maple syrup ","1 c. plain nonfat yogurt","1/2 tbl. curry powder (preferably Madras)","1/2 tbl. pineapple-apricot jam","1/2 tsp. turmeric","1/8 tsp. cinnamon","1/2 pinch cayenne pepper","2 boneless skinless chicken breasts (6 ounce), cooked and cubed","1/4 c. raisins","2-1/2 scallions, sliced","1 Golden Delicious apples, diced","1/4 c. chopped celery","salt and pepper to taste"],["2 tbl. maple syrup","2 c. plain nonfat yogurt","1 tbl. curry powder (preferably Madras)","1 tbl. pineapple-apricot jam","1 tsp. turmeric","1/4 tsp. cinnamon","1 pinch cayenne pepper","4 boneless skinless chicken breasts (6 ounce), cooked and cubed","1/2 c. raisins","5 scallions, sliced","2 Golden Delicious apples, diced","1/2 c. chopped celery","salt and pepper to taste"],["4 tbl. maple syrup","4 c. plain nonfat yogurt","2 tbl. curry powder (preferably Madras)","2 tbl. pineapple-apricot jam","2 tsp. turmeric","1/2 tsp. cinnamon","2 pinch cayenne pepper","8 boneless skinless chicken breasts (6 ounce), cooked and cubed","1 c. raisins","10 scallions, sliced","4 Golden Delicious apples, diced","1 c. chopped celery","salt and pepper to taste"]] #DIR:["1)In a medium-size bowl, blend the maple syrup, yogurt, curry powder, jam, turmeric, cinnamon, and cayenne pepper with a whisk.","2)In a large bowl, combine the chicken, raisins, scallions, apples, and celery.","3)Pour the yogurt mixture over the chicken mixture and toss to combine. Season with salt and pepper.","4)Serve spooned onto plates or wrap salad in whole wheat chapatis, which is a type of unleavened bread. If you can’t find chapatis, use fat-free flour tortillas."] #PRE:"This is one of those dishes usually made with mayonnaise-delicious but fatty. Here I use nonfat yogurt to impact creaminess, then pour on the Indian spices to give it zing. If you don’t have the pineapple-apricot jam called for, use apricot jam mixed with a couple of tablespoons of canned crushed pineapple. Also, if turmeric is not in your pantry, substitute mustard powder. This dish also makes a nice dinner entrée; just add some cooked pasta like small shells or penne to make it heartier."
#NAME:"Curried Egg Salad" #SERV:[2,4,8] #ING:[["2/3 c. vegetable broth, (or use defatted chicken broth)","1/2 onion, chopped","1/2 green bell pepper, diced","1/4 jalapeño, seeded and chopped","1 tsp. ginger, finely chopped fresh (or powdered)","1 tbl. all-purpose unbleached flour","1/2 tbl. curry powder","1/2 tsp. ground cumin","1/8 c. plain nonfat yogurt","1 tbl. chopped parsley","1 tsp. lemon juice","1 egg, hard-boiled, cut into large chunks","1 egg white, hard-boiled, cut into large chunks"],["1-1/4 c. vegetable broth, (or use defatted chicken broth)","1 onion, chopped","1 green bell pepper, diced","1/2 jalapeño, seeded and chopped","2 tsp. fresh ginger, finely chopped fresh (or powdered)","2 tbl. all-purpose unbleached flour","1 tbl. curry powder","1 tsp. ground cumin","1/4 c. plain nonfat yogurt","2 tbl. chopped parsley","2 tsp. lemon juice","2 eggs, hard-boiled, cut into large chunks","2 egg whites, hard-boiled, cut into large chunks"],["2-1/2 c. vegetable broth, (or use defatted chicken broth)","2 onions, chopped","2 green bell peppers, diced","1 jalapeño, seeded and chopped","4 tsp. fresh ginger, finely chopped fresh (or powdered)","4 tbl. all-purpose unbleached flour","2 tbl. curry powder","2 tsp. ground cumin","1/2 c. plain nonfat yogurt","4 tbl. chopped parsley","4 tsp. lemon juice","4 eggs, hard-boiled, cut into large chunks","4 egg whites, hard-boiled, cut into large chunks"]] #DIR:["1)Heat about 1/4 cup of the broth in a non-stick saucepan over medium heat. Add the onion and green pepper and cook, stirring, until onion begins to color, about 5 minutes. Add the jalapeño and ginger, stir for 1 minute.","2)Stir in the flour, curry powder, and cumin, and cook for 1 minute more. Gradually whisk in the remaining chicken broth until the mixture is smooth.","3)Remove pan from the heat and whisk in the yogurt, most of the parsley (reserving some for garnish), and lemon juice. If desired, gently stir in the chopped eggs and cover the pan to let the egg warm for about 2 minutes.","4)Top with the reserved parsley and serve over whole wheat toast."] #PRE:"The sauce made from this recipe is delicious with or without the eggs. You can drizzle it over 1-inch chunks of tofu or pour it on a baked potato. An other variation: instead of eggs, stir pieces of cooked chicken, turkey, or shrimp into the sauce."
#NAME:"Curry Chicken Burger" #SERV:[2,4,8] #ING:[["1/2 lb. ground turkey breast","1/2 tbl. curry powder","1 tbl. chopped celery","1/2 tbl. Dijon mustard","1/4 c. diced onion","1 oz. chutney, (for garnish)","2 whole wheat buns"],["1 lb. ground turkey breast","1 tbl. curry powder","2 tbl. chopped celery","1 tbl. Dijon mustard","1/2 c. diced onion","2 ozs. chutney, (for garnish)","4 whole wheat buns"],["2 lbs. ground turkey breast","2 tbl. curry powder","4 tbl. chopped celery","2 tbl. Dijon mustard","1 c. diced onion","4 ozs. chutney, (for garnish)","8 whole wheat buns"]] #DIR:["1)Combine turkey, curry, celery, and mustard in a large bowl.","2)Form into patties.","3)To grill: It’s best to bake them for about 10 minutes at 400° first so they don’t crumble on the grill. Then place the pre-baked patties on a heated grill and cook for 7 minutes; turn and cook for 7 minutes, or until burgers are cooked through and no longer pink in the middle.","4)To broil: Place patties on a foil-lined broiler pan and broil for 15 minutes; turn and cook for another 5 minutes or until done. ","5)Top with chutney."] #PRE:"These are wonderful topped with chutney. If you don’t have chutney on hand, use a mixture of orange marmalade and Knudsen apple syrup to give this burger its hint of sweetness. Serve with basmati rice."
#NAME:"Curry Sauce" #SERV:[2,4,8] #ING:[["1/2 c. plain nonfat yogurt","1/2 tbl. curry powder","1/8 tsp. ground ginger","1/2 scallion, chopped","1/8 tsp. honey","salt to taste","1/2 tbl. raisins, (optional)"],["1 c. plain nonfat yogurt","1 tbl. curry powder","1/4 tsp. ground ginger","1 scallion, chopped","1/4 tsp. honey","salt to taste","1 tbl. raisins, (optional)"],["2 c. plain nonfat yogurt","2 tbl. curry powder","1/2 tsp. ground ginger","2 scallions, chopped","1/2 tsp. honey","salt to taste","2 tbl. raisins, (optional)"]] #DIR:["1)Combine all of the ingredients in a medium-size bowl. Stir to blend. Toss in raisins if you like."] #PRE:"This easy curry sauce gives anything you serve it with a bit of Indian flavor. Try it with tandoori chicken, drizzled on a baked potato, or inside a burrito. It’s also a super dressing for chicken salad."
#NAME:"Dijon Mustard Burger" #SERV:[2,4,8] #ING:[["1/2 lb. ground turkey breast","1-1/2 tbl. pickle relish","1/2 tbl. Dijon mustard","1/4 c. diced onion","1/2 tomato, seeded and chopped","1/2 tbl. dry mustard","1 oz. fat-free cheddar cheese, grated, (optional)","2 whole wheat buns"],["1 lb. ground turkey breast","3 tbl. pickle relish","1 tbl. Dijon mustard","1/2 c. diced onion","1 tomato, seeded and chopped","1 tbl. dry mustard","2 ozs. fat-free cheddar cheese, grated, (optional)","4 whole wheat buns"],["2 lbs. ground turkey breast","6 tbl. pickle relish","2 tbl. Dijon mustard","1 c. diced onion","2 tomatoes, seeded and chopped","2 tbl. dry mustard","4 ozs. fat-free cheddar cheese, grated, (optional)","8 whole wheat buns"]] #DIR:["1)Combine turkey, relish, mustard, onion, tomato and dry mustard in a large bowl.","2)Form into patties.","3)To grill: It’s best to bake them for about 10 minutes at 400° first so they don’t crumble on the grill. Then place the pre-baked patties on a heated grill and cook for 7 minutes; turn and cook for 7 minutes, or until burgers are cooked through and no longer pink in the middle.","4)To broil: Place patties on a foil-lined broiler pan and broil for 15 minutes; turn and cook for another 5 minutes or until done. ","5)Top with fat-free cheese (optional)."] #PRE:"Instead of just plopping a pickle on top of a burger, try this pickle relish burger, which is infused with the dill flavor."
#NAME:"Dilled Cucumber & Yogurt Salad" #SERV:[2,4,8] #ING:[["1/2 c. water","1/8 c. vinegar","1/2 tsp. dried dill leaves","1/2 onion, sliced","1 cucumber, thinly sliced","1/2 c. plain nonfat yogurt","1/4 tsp. salt","1/2 Dash freshly ground pepper","1/16 tsp. turmeric","1/2 c. leafy lettuce, or mixed greens"],["1 c. water","1/4 c. vinegar","1 tsp. dried dill leaves","1 onion, sliced","2 cucumbers, thinly sliced","1 c. plain nonfat yogurt","1/2 tsp. salt","1 Dash freshly ground pepper","1/8 tsp. turmeric","1 c. leafy lettuce, or mixed greens"],["2 c. water","1/2 c. vinegar","2 tsp. dried dill leaves","2 onions, sliced","4 cucumbers, thinly sliced","2 c. plain nonfat yogurt","1 tsp. salt","2 Dash freshly ground pepper","1/4 tsp. turmeric","2 c. leafy lettuce, or mixed greens"]] #DIR:["1)Combine water, vinegar, dill and onion. Add cucumber slices and let stand for half an hour or longer. ","2)Drain, and discard onion. ","3)Mix yogurt, salt pepper and turmeric. Stir cucumbers into the mixture and serve on beds of salad green, cut into bit-sized pieces. "]
#NAME:"Drunken Chicken" #SERV:[2,4,8] #ING:[["1/2 can flat beer (12-ounce)","2 cloves garlic, minced","1 tbl. low-sodium soy sauce","1-1/2 tbl. fresh or bottled lime juice","2 boneless skinless chicken breasts (6 ounce)","nonstick vegetable oil spray"],["1 can flat beer (12-ounce)","4 cloves garlic, minced","2 tbl. low-sodium soy sauce","3 tbl. fresh or bottled lime juice","4 boneless skinless chicken breasts (6 ounce)","nonstick vegetable oil spray"],["2 cans flat beer (12-ounce)","8 cloves garlic, minced","4 tbl. low-sodium soy sauce","6 tbl. fresh or bottled lime juice","8 boneless skinless chicken breasts (6 ounce)","nonstick vegetable oil spray"]] #DIR:["1)Mix the first 4 ingredients in a small saucepan and heat to a low simmer. Simmer for about 5 minutes to cook off some of the alcohol and blend the flavors. Pour over the chicken breasts and let sit for about 10-15 minutes.","2)Heat the grill and spritz with vegetable oil spray. Place the chicken on the grill fullest side down.","3)While it’s cooking, briefly reheat the marinade for about two minutes (or place the saucepan right on the grill to heat). ","4)Turn the chicken and grill until cooked through but not tough (about 15 minutes on the first side, 10 minutes on the second). Remove the chicken and put it back in the hot marinade. Let sit for 1-2 minutes before serving.","5)If you prefer to cook in the oven, preheat to 350° and place marinated chicken in a shallow baking pan. Bake for 15-20 minutes or until cooked through, then place under the broiler for 2-3 minutes to brown.","6)Serve with brown rice and snow peas."] #PRE:"This works best with flat beer, so don’t throw out that half-empty can. Pour it into a jar, refrigerate, and save for this easy marinade."
#NAME:"Eggplant Parmesan" #SERV:[3,6,12] #ING:[["1/2 eggplant, peeled and cut into 1/4-inch-thick slices","1/8 c. white wine","1 tsp. minced garlic","1/2 tsp. garlic powder","nonstick vegetable oil spray","1 c. Millina’s or other fat-free brand pasta sauce","1/2 tbl. dried basil","1/2 tbl. dried oregano","4 ozs. fat-free mozzarella cheese, 1/8-inch slices"],["1 eggplant, peeled and cut into 1/4-inch-thick slices","1/4 c. white wine","2 tsp. minced garlic","1 tsp. garlic powder","nonstick vegetable oil spray","2 c. Millina’s or other fat-free brand pasta sauce","1 tbl. dried basil","1 tbl. dried oregano","8 ozs. fat-free mozzarella cheese, 1/8-inch slices"],["2 eggplants, peeled and cut into 1/4-inch-thick slices","1/2 c. white wine","4 tsp. minced garlic","2 tsp. garlic powder","nonstick vegetable oil spray","4 c. Millina’s or other fat-free brand pasta sauce","2 tbl. dried basil","2 tbl. dried oregano","16 ozs. fat-free mozzarella cheese, 1/8-inch slices"]] #DIR:["1)Preheat oven to 350°. Rinse the eggplant and set aside. ","2)Heat the wine, minced garlic, and garlic powder in a medium non-stick sauté pan. Add the eggplant and cook about 1-2 minutes on each side until lightly brown. Remove from the stove and set aside.","3)Spritz a shallow casserole or baking pan with vegetable oil spray, then pour in a little of the pasta sauce to coat the bottom of the pan.","4)Place the eggplant slices on the sauce, sprinkle a little of each seasoning on top, then cover with the mozzarella. ","5)Sprinkle some Parmesan on top, then add another layer of eggplant. Cover with a layer of sauce, then repeat. End with sauce covering the entire top. ","6)Make an aluminum-foil tent over the pan, place in the oven for about 20 minutes. Remove the foil and bake for another 5-10 minutes until it’s bubbling slightly around the edges. ","7)Garnish with fresh basil and serve with a green salad."] #PRE:"This traditionally rich and fattening Italian dish has always been a big “no” for anyone interested in eating lean. But not anymore. This recipe is low in fat and still maintains its great flavor. What’s more, it’s so easy that I taught it to a seventeen-year-old male client so he could make it after school. If a kid can do it, you have no excuse! If you can’t find the Millina’s pasta sauce called for here, look for any of the new no-oil, fat-free sauces on the market."
#NAME:"Eggplant with Wild Rice Stuffing" #SERV:[3,6,12] #ING:[["1/2 eggplant","1/2 c. wild rice, cooked al dente","1/2 c. brown rice, cooked al dente","olive-flavored nonstick vegetable oil spray","1/4 c. white wine","1/2 c. vegetable broth, or use defatted chicken broth","1 shallot, minced","1-1/2 cloves garlic","1/4 c. diced onion","3/4 c. chopped tomatoes","1/4 c. grated Parmesan cheese","3/4 c. tomato sauce"],["1 eggplant","1 c. wild rice, cooked al dente","1 c. brown rice, cooked al dente","olive-flavored nonstick vegetable oil spray","1/2 c. white wine","1 c. vegetable broth, or use defatted chicken broth","2 shallots, minced","3 cloves garlic","1/2 c. diced onion","1-1/2 c. chopped tomatoes, Roma are best","1/2 c. grated Parmesan cheese","1-1/2 c. tomato sauce"],["2 eggplants","2 c. wild rice, cooked al dente","2 c. brown rice, cooked al dente","olive-flavored nonstick vegetable oil spray","1 c. white wine","2 c. vegetable broth, or use defatted chicken broth","4 shallots, minced","6 cloves garlic","1 c. diced onion","3 c. chopped tomatoes, Roma are best","1 c. grated Parmesan cheese","3 c. tomato sauce"]] #DIR:["1)Preheat oven to 350°.","2)Cook the wild rice and brown rice according to package directions until al dente. Set aside.","3)Slice off the ends of the eggplant and cut in half lengthwise. Scoop out the insides, leaving an edge of eggplant about 1/2-inch all the way around, making “boats” of each eggplant half. Set aside. Cut the eggplant you’ve scooped out into cubes.","4)Spray a non-stick sauté pan with olive-flavored non-stick spray, add half of the broth, the garlic and shallot. Cook until just soft, then add half of the white wine and all the chopped onions. Sauté until the onions are soft and remove to a bowl.","5)Add the remainder of the broth and wine with the chopped eggplant. Sauté until the wine is soaked up, adding more stock or wine if needed.","6)Mix the cooked vegetables together in a bowl. Then add the rice and mix together.","7)Add the chopped tomatoes and seasonings along with the Parmesan cheese. Place the eggplant boat(s) in a deep baking dish and stuff with the rice mixture. Pour the tomato sauce over the top; cover with foil and put in the oven at 350°. Bake for 15 minutes with the foil, then remove the foil and continue cooking for another 10 to 15 minutes, or until it is just bubbling.","8)Slice the eggplant into thirds, or just scoop out the stuffing and serve as a main course with crusty bread."] #PRE:"This is a great way to use leftover rice, and makes a hearty winter meal."
#NAME:"Fakin’ Bacon Burger" #SERV:[2,4,8] #ING:[["1/2 lb. ground turkey breast","1/2 tbl. Fakin’ Bacon Bits, or other fat-free imitation bacon bits","1/2 tbl. Dijon mustard","1/2 tbl. Worcestershire sauce","2 ozs. fat-free cheddar cheese, grated, optional"],["1 lb. ground turkey breast","1 tbl. Fakin’ Bacon Bits, or other fat-free imitation bacon bits","1 tbl. Dijon mustard","1 tbl. Worcestershire sauce","4 ozs. fat-free cheddar cheese, grated, optional"],["2 lbs. ground turkey breast","2 tbl. Fakin’ Bacon Bits, or other fat-free imitation bacon bits","2 tbl. Dijon mustard","2 tbl. Worcestershire sauce","8 ozs. fat-free cheddar cheese, grated, optional"]] #DIR:["1)Combine all the ingredients together in a large bowl.","2)Form into patties.","3)To grill: It’s best to bake them for about 10 minutes at 400° first so they don’t crumble on the grill. Then place the pre-baked patties on a heated grill and cook for 7 minutes; turn and cook for 7 minutes, or until burgers are cooked through and no longer pink in the middle.","4)To broil: Place patties on a foil-lined broiler pan and broil for 15 minutes; turn and cook for another 5 minutes or until done."] #PRE:"A great alternative to the traditional heavy bacon cheeseburger. Top with Lifetime fat-free cheddar cheese and sliced tomatoes."
#NAME:"Fat Free Brownies" #SERV:[12,0,0] #ING:[["box Mixed Company brownie mix (16-ounce)","c. WonderSlim Fat & Egg substitute, (or substitute apple sauce or baby food prunes and double the quantity)","egg","egg white, lightly beaten","tbl. Wax Orchards Fat-Free Fudge","c. skim milk","nonstick vegetable oil spray"],["1 box Mixed Company brownie mix (16-ounce)","1/2 c. WonderSlim Fat & Egg substitute, (or substitute apple sauce or baby food prunes and double the quantity)","1 egg","2 egg whites, lightly beaten","3 tbl. Wax Orchards Fat-Free Fudge","1/4 c. skim milk","nonstick vegetable oil spray"],["box Mixed Company brownie mix (16-ounce)","c. WonderSlim Fat & Egg substitute, (or substitute apple sauce or baby food prunes and double the quantity)","egg","egg white, lightly beaten","tbl. Wax Orchards Fat-Free Fudge","c. skim milk","nonstick vegetable oil spray"]] #DIR:["1)Preheat oven to 350°.","2)Where it says to use 1 stick (1/2 cup) butter, margarine, or vegetable oil substitute WonderSlim (or apple sauce or baby food prunes). ","3)Where it says use 2 eggs, substitute 1 egg and 2 egg whites, lightly beaten.","4)Where it says to use your favorite liquid, substitute Wax Orchards Fat-Free Fudge, melted for 20 seconds in the microwave, along with the skim milk.","5)Combine everything in a large bowl and stir to blend. ","6)Spritz a pan with non-stick vegetable oil spray. Pour in the batter and bake for 30 minutes. Top with Vanilla Yogurt Cream if desired."] #PRE:"I feel like I pulled the wool over everybody’s eyes this past holiday season. I made these terrific fat-free brownies as gifts and they were such a hit that I now make them on demand, and have incorporated them into my food business. Why do I think I pulled a fast one? Because they’re so easy. That’s right, a real no-brainer! They’re good for your health, good for your soul (chocolate brownies are a definite PMS soother), and good for your thighs, too. It takes about 7 minutes to blend the batter and 30 minutes to cook these amazing brownies. Life is good! This is more than a recipe; this is a lesson. First I want to list the ingredients of this particular brownie mix so that you understand the difference between it and other commercial mixes. If you can’t find the Mixed Company brownie mix, your health food store may carry a regional brand that’s comparable. Look for one that has similar ingredients to those in the Mixed Company brownie mix: Unrefined cane sugar, organic whole wheat flour, organic unbleached wheat flour with restored germ, pure cocoa, and natural flavoring. Why I like these ingredients: The germ of the wheat is where most of the nutrients are. Most refined or bleached flours have the germ removed. Unrefined cane sugar retains the nutritional elements, which white sugar loses during the refining process. Now, the directions on the back of box mixes make great brownies, but they have added fat. So let’s “Yolanda-ize” the directions as follows:"
#NAME:"Fettuccine Alfredo" #SERV:[4,8,16] #ING:[["3/4 c. skim milk","1/2 tbl. Butter Buds","1 tbl. cornstarch","1/2 c. light sour cream","salt and pepper to taste","1/4 c. grated Parmesan cheese","1/2 lb. fettuccine noodles, cooked al dente","1/2 tbl. chopped parsley, for garnish"],["1-1/2 c. skim milk","1 tbl. Butter Buds","2 tbl. cornstarch","1 c. light sour cream","salt and pepper to taste","1/3 c. grated Parmesan cheese","1 lb. fettuccine noodles, cooked al dente","1 tbl. chopped parsley, for garnish"],["3 c. skim milk","2 tbl. Butter Buds","4 tbl. cornstarch","2 c. light sour cream","salt and pepper to taste","2/3 c. grated Parmesan cheese","2 lbs. fettuccine noodles, cooked al dente","2 tbl. chopped parsley, for garnish"]] #DIR:["1)Mix milk, Butter Buds, and cornstarch. Heat in a large saucepan until thick.","2)Mix in sour cream, pepper, and Parmesan cheese.","3)Toss sauce with pasta, garnish with parsley, and serve."] #PRE:"This is a basic Alfredo sauce that you can use as a springboard for your own culinary creativity. Spoon it over cooked chicken and top with sautéed mushrooms or sliced ripe olives. Add julienned vegetables for color and flavor and you have a primavera dish. Diced Canadian bacon and peas added to this sauce give you a carbonara sauce. So be creative and enjoy!"
#NAME:"Fettuccine and white clam sauce" #SERV:[2,4,8] #ING:[["1/2 lb. fettuccine noodles","1/4 c. defatted chicken broth","3/4 c. tofu","1/2 can clams (5-ounce), with liquid","1/4 c. white wine","1/4 tsp. minced garlic","1/8 tsp. salt","1/2 pinch freshly ground white pepper","1/2 tsp. chopped parsley"],["1 lb. fettuccine noodles","1/2 c. defatted chicken broth","1-1/2 c. tofu","1 can clams (5-ounce), with liquid","1/2 c. white wine","1/2 tsp. minced garlic","1/4 tsp. salt","1 pinch freshly ground white pepper","1 tsp. chopped parsley"],["2 lbs. fettuccine noodles","1 c. defatted chicken broth","3 c. tofu","2 cans clams (5-ounce), with liquid","1 c. white wine","1 tsp. minced garlic","1/2 tsp. salt","2 pinch freshly ground white pepper","2 tsp. chopped parsley"]] #DIR:["1)Prepare the fettuccine according to package directions, rinse with the chicken broth, and set aside.","2)Place the tofu in a blender. Pour the juice from the chopped clams into the blender. Process on medium until well blended.","3)Heat a non-stick medium-size saucepan over medium heat. Add the wine, blended tofu, drained clams, garlic, salt, and white pepper. Bring to a low simmer and cook until the sauce is blended and thickened, about 5-7 minutes.","4)Pour over the cooked noodles and top with fresh parsley.","5)Serve with gazpacho and crusty sourdough bread."] #PRE:"Don’t be afraid of tofu. It really has no flavor of its own, so it takes on other flavors well and adds the creaminess you look for in a dish like this. The natural fat in tofu is also the kind you want in your diet, much like the natural fats in fish, beans, and poultry. So indulge in a dish that is traditionally fattening, but with this recipe, is guilt-free, good for you, and surprisingly robust."
#NAME:"Fish Sticks and Yogurt Dip" #SERV:[2,4,8] #ING:[["1/2 c. homemade bread crumbs","1/2 c. wheat germ","1/4 tsp. poultry seasoning","1/4 tsp. Italian seasoning","3/4 lb. cod fillet, skin removed","olive-flavored nonstick vegetable oil spray"],["3/4 c. homemade bread crumbs","3/4 c. wheat germ","1/2 tsp. poultry seasoning","1/2 tsp. Italian seasoning","1-1/2 lbs. cod fillets, skin removed","olive-flavored nonstick vegetable oil spray"],["1-1/2 c. homemade bread crumbs","1-1/2 c. wheat germ","1 tsp. poultry seasoning","1 tsp. Italian seasoning","3 lbs. cod fillets, skin removed","olive-flavored nonstick vegetable oil spray"]] #DIR:["1)Preheat the oven to 400°. Mix the crumbs, wheat germ, and seasonings in a shallow dish or bowl. ","2)Rinse the fish and pat dry; cut crosswise into 2-inch strips. Spritz the fish strips all over with vegetable oil spray, and dredge thoroughly in the bread crumb mix.","3)Spritz a baking sheet with the oil spray and place the breaded fish strips on the pan. Bake until the fish is opaque in the center, about 10 minutes. ","4)Serve with Herbed Yogurt Cream for dipping."] #PRE:"These are so tasty, they can trick your kids into eating fish. You can do variations with the seasonings as well. I use poultry and Italian seasonings in this recipe, but for variation you can try Mr. Spice blends or just some garlic powder and pepper."
#NAME:"French Toast" #SERV:[2,4,8] #ING:[["1/2 egg","1 egg white","1/2 c. skim milk","1 tbl. FruitSource or sugar","1/2 tsp. vanilla extract","1/8 tsp. cinnamon","1/16 tsp. baking powder","4 slices Italian bread","butter-flavored nonstick vegetable oil spray","cinnamon syrup"],["1 egg","2 egg whites","3/4 c. skim milk","2 tbl. FruitSource or sugar","1 tsp. vanilla extract","1/4 tsp. cinnamon","1/8 tsp. baking powder","8 slices Italian bread","butter-flavored nonstick vegetable oil spray","cinnamon syrup"],["2 eggs","4 egg whites","1-1/2 c. skim milk","4 tbl. FruitSource or sugar","2 tsp. vanilla extract","1/2 tsp. cinnamon","1/4 tsp. baking powder","16 slices Italian bread","butter-flavored nonstick vegetable oil spray","cinnamon syrup"]] #DIR:["1)To prepare the French toast: In a medium-size bowl, whisk together egg, egg whites, milk, FruitSource, vanilla, cinnamon, and baking powder until well blended. Take a fork and prick each slice of bread about three times on each side.","2)Place the bread in a large, shallow baking dish and pour the mixture over the top; turn to coat evenly. Press a piece of wax paper directly on the bread to cover it, then cover the dish with plastic wrap.","3)Refrigerate overnight. When you’re ready to make the French toast, spritz a shallow non-stick sauté pan with vegetable oil spray and warm the pan over medium heat for about 10 seconds. Add the bread and cook until golden brown on both sides and no longer soggy in the middle, about 2-3 minutes per side. ","4)When all of the slices are cooked, serve with the syrup and fresh fruit."] #PRE:"This is a great brunch dish for kids, who consider it a special treat. I like to double the cinnamon syrup part of this recipe so I have some on hand later to use as a topping for toast, pancakes, and frozen yogurt."
#NAME:"Fresh Apple Pie" #SERV:[8,0,0] #ING:[["prepared lowfat pie crust","c. sugar","tbl. cornstarch","c. orange juice","c. apple, sliced fresh"],["1 prepared lowfat pie crust","1/3 c. sugar","3 tbl. cornstarch","1-1/2 c. orange juice","4 c. apples, sliced fresh"],["prepared lowfat pie crust","c. sugar","tbl. cornstarch","c. orange juice","c. apple, sliced fresh"]] #DIR:["1)To make the glaze, combine sugar and cornstarch in a medium sized saucepan. Slowly stir in the orange juice. Place over medium heat and cook, stirring constantly, until the glaze mixture is thick and bubbly. Remove the saucepan from the heat, and set aside for 20 minutes.","2)Spoon a thin layer of the glaze over the bottom of the pie crust. Arrange half of the apple slices over the bottom of the crust. Spoon half the remaining glaze over the apple slices. Arrange the rest of the apple slices over the glaze, and top with the remaining glaze.","3)Chill for several hours, or until the glaze is set. Cut into wedges and serve cold or at room temperature."]
#NAME:"Fresh Basil Dressing" #SERV:[8,16,0] #ING:[["c. fresh basil leaves, minced","c. red wine vinegar","tbl. lemon juice","tbl. olive oil","tbl. water","clove garlic, crushed","tsp. freshly ground pepper"],["1/3 c. fresh basil leaves, minced","1/3 c. red wine vinegar","1-1/2 tbl. lemon juice","1 tbl. olive oil","1 tbl. water","2 cloves garlic, crushed","1/4 tsp. freshly ground pepper"],["2/3 c. fresh basil leaves, minced","2/3 c. red wine vinegar","3 tbl. lemon juice","2 tbl. olive oil","2 tbl. water","4 cloves garlic, crushed","1/2 tsp. freshly ground pepper"]] #DIR:["1)Combine all ingredients in a small bowl; stir well. ","2)Cover and chill at least 1 hour."]
#NAME:"Fudge Cake" #SERV:[9,0,0] #ING:[["c. all-purpose unbleached flour","c. sugar","tsp. baking powder","tsp. salt","tbl. Wax Orchards Fat-Free Fudge","c. skim milk","tsp. Wonderslim Fat & Egg Substitute, (or use half as much apple sauce or babyfood prunes)","tsp. vanilla extract","c. sugar","tbl. cocoa powder","tsp. salt","c. water, boiling"],["1 c. all-purpose unbleached flour","1/2 c. sugar","1-1/2 tsp. baking powder","1/4 tsp. salt","2 tbl. Wax Orchards Fat-Free Fudge","1/2 c. skim milk","1-1/2 tsp. Wonderslim Fat & Egg Substitute, (or use half as much apple sauce or babyfood prunes)","1-1/2 tsp. vanilla extract","1/2 c. sugar","2 tbl. cocoa powder","1/8 tsp. salt","1-1/2 c. water, boiling"],["c. all-purpose unbleached flour","c. sugar","tsp. baking powder","tsp. salt","tbl. Wax Orchards Fat-Free Fudge","c. skim milk","tsp. Wonderslim Fat & Egg Substitute, (or use half as much apple sauce or babyfood prunes)","tsp. vanilla extract","c. sugar","tbl. cocoa powder","tsp. salt","c. water, boiling"]] #DIR:["1)Preheat oven to 350°.","2)Combine the flour, 1/2-cup of sugar, baking powder and salt in a medium bowl and mix well.","3)Melt the fudge in a glass measuring cup for 30 seconds in the microwave, or until melted. Or place in a saucepan and melt over medium heat on the stove.","4)In a separate bowl, combine the skim milk, Wonderslim, vanilla and melted fudge. Add to the dry ingredients, and stir well.","5)Spoon batter into a 9-inch square baking pan. Combine 1/3 cup sugar and the next two ingredients in a small bowl, then sprinkle over the batter.","6)Pour 1-1/2 cups boiling water over the batter. Do not stir.","7)Bake for 30 minutes, or until the cake springs back.","8)Serve topped with Vanilla Yogurt Cream."] #PRE:"When I say fudge, I mean fudge! This cake is like a pudding cake: rich, fudgey and indulgent. Yes it has sugar, but this is a great low-fat dessert nonetheless. Wonderslim makes a defatted cocoa powder that I use here, but if you can’t find it look for plain cocoa powder, not one with a lot of coconut oil."
#NAME:"Garden Burger" #SERV:[2,4,8] #ING:[["1/8 c. white wine","1/8 c. shredded carrots","1/8 c. shredded zucchini","1/4 c. diced onion","1/8 c. diced green bell pepper","1/2 lb. ground turkey breast","1 egg white, lightly beaten","1/2 tbl. Italian seasoning","1/2 tbl. grated Parmesan cheese","1/2 tsp. wheat germ","1 oz. ketchup, (optional for garnish)","2 whole wheat buns, (optional)"],["1/4 c. white wine","1/4 c. shredded carrots","1/4 c. shredded zucchini","1/2 c. diced onion","1/4 c. diced green bell pepper","1 lb. ground turkey breast","2 egg whites, lightly beaten","1 tbl. Italian seasoning","1 tbl. grated Parmesan cheese","1 tsp. wheat germ","2 ozs. ketchup, (optional for garnish)","4 whole wheat buns, (optional)"],["1/2 c. white wine","1/2 c. shredded carrots","1/2 c. shredded zucchini","1 c. diced onion","1/2 c. diced green bell pepper","2 lbs. ground turkey breast","4 egg whites, lightly beaten","2 tbl. Italian seasoning","2 tbl. grated Parmesan cheese (preferrably freshly-grated)","2 tsp. wheat germ","4 ozs. ketchup, (optional for garnish)","8 whole wheat buns, (optional)"]] #DIR:["1)Heat the wine in a medium-size sauté pan. ","2)Add the chopped vegetables and sauté until the onion is transparent.","3)Drain and mix with the ground turkey, egg whites, seasoning, Parmesan and wheat germ.","4)Form into patties.","5)To grill: It’s best to bake them for about 10 minutes at 400° first so they don’t crumble on the grill. Then place the pre-baked patties on a heated grill and cook for 7 minutes; turn and cook for 7 minutes, or until burgers are cooked through and no longer pink in the middle.","6)To broil: Place patties on a foil-lined broiler pan and broil for 15 minutes; turn and cook for another 5 minutes or until done. ","7)Top with ketchup and sprouts on a whole wheat bun."] #PRE:"This is a great way to get those veggies into your kids (or mate) without their knowing."
#NAME:"Garden Pizza" #SERV:[6,12,0] #ING:[["pizza crust, prebaked for 5 minutes","c. fat-free pizza sauce","c. frozen chopped onion, defrosted and drained","c. frozen chopped green bell pepper, defrosted and drained","c. shredded zucchini","c. shredded carrots","c. frozen corn, defrosted and drained","c. frozen peas, defrosted and drained","c. frozen asparagus spear, defrosted and drained, sliced into one-inch pieces","oz. fat-free Monterey Jack cheese, grated","nonstick vegetable oil spray"],["1 pizza crust, prebaked for 5 minutes","1-1/2 c. fat-free pizza sauce","1/2 c. frozen chopped onion, defrosted and drained","1/4 c. frozen chopped green bell pepper, defrosted and drained","1/4 c. shredded zucchini","1/4 c. shredded carrots","1/2 c. frozen corn, defrosted and drained","1/2 c. frozen peas, defrosted and drained","1/2 c. frozen asparagus spear, defrosted and drained, sliced into one-inch pieces","6 ozs. fat-free Monterey Jack cheese, grated","nonstick vegetable oil spray"],["2 pizza crusts, prebaked for 5 minutes","3 c. fat-free pizza sauce","1 c. frozen chopped onion, defrosted and drained","1/2 c. frozen chopped green bell pepper, defrosted and drained","1/2 c. shredded zucchini","1/2 c. shredded carrots","1 c. frozen corn, defrosted and drained","1 c. frozen peas, defrosted and drained","1 c. frozen asparagus spear, defrosted and drained, sliced into one-inch pieces","12 ozs. fat-free Monterey Jack cheese, grated","nonstick vegetable oil spray"]] #DIR:["1)Preheat oven 350°.","2)Keeping the prebaked crust on the baking sheet (or in the baking pan), spread the sauce on top, leaving a half-inch sauce-free border. Top the pizza first with the onions and bell pepper; then the shredded zucchini and carrots; corn and peas; and finally the asparagus. Scatter the cheese over the pizza (add more if you like).","3)Bake for about 10 minutes or until the cheese bubbles. Don’t let the crust get too brown.","4)Let cool slightly and slice into pizza wedges."] #PRE:"This is a great meal or appetizer for all of you who work hard, come home tired, and want something tasty and easy. Don’t limit yourself to the vegetables called for here; be creative and toss your favorites on top. Also try adding some pinto, navy, or black beans."
#NAME:"Garden Wrap" #SERV:[2,4,8] #ING:[["1/8 c. vegetable broth, (or use defatted chicken broth)","1/2 red bell pepper, seeded, cored, and chopped","1/2 c. frozen corn, defrosted","1 zucchini, diced","1/4 tsp. dried oregano","2 tbl. salsa","2 no-oil whole wheat tortillas","1/2 c. canned black beans, drained","2 ozs. fat-free cheddar cheese, grated","1/2 c. lettuce, shredded","nonfat sour cream, optional, for topping","cilantro, optional, for topping"],["1/4 c. vegetable broth, (or use defatted chicken broth)","1 red bell pepper, seeded, cored, and chopped","1 c. frozen corn, defrosted","2 zucchinis, diced","1/2 tsp. dried oregano","4 tbl. salsa","4 no-oil whole wheat tortillas","1 c. canned black beans, drained","4 ozs. fat-free cheddar cheese, grated","1 c. lettuce, shredded","nonfat sour cream, optional, for topping","cilantro, optional, for topping"],["1/2 c. vegetable broth, (or use defatted chicken broth)","2 red bell peppers, seeded, cored, and chopped","2 c. frozen corn, defrosted","4 zucchinis, diced","1 tsp. dried oregano","8 tbl. salsa","8 no-oil whole wheat tortillas","2 c. canned black beans, drained","8 ozs. fat-free cheddar cheese, grated","2 c. lettuce, shredded","nonfat sour cream, optional, for topping","cilantro, optional, for topping"]] #DIR:["1)In a medium-size non-stick saucepan, heat the broth over medium heat. Add the bell pepper, corn, zucchini, oregano, and salsa. Cook for 5-7 minutes over medium heat until the vegetables are just soft. Drain off any extra liquid.","2)Take each tortilla and layer the drained beans, vegetable filling, and cheese (add extra fresh salsa if you choose).","3)Fold two ends of the tortillas in first, then roll the tortillas into burritos. ","4)Serve on a bed of shredded lettuce topped with grated cheese and a dollop of salsa. ","5)You can also heat the burritos in a toaster oven and top with fresh chopped cilantro and nonfat sour cream."] #PRE:"Believe me when I tell you that this is one of the best-selling items from my home delivery service. I think the burrito is going to take the place of the sandwich in the future. This one, in particular, is chock-full of vegetables and, by extension, loaded with fiber, vitamins, and minerals. I make about six of these on Monday for the kids’ lunches, or for an after-school snack. To spice it up even more, add 1/4 fresh jalapeño, diced, when cooking the vegetables."
#NAME:"Garlic Burger" #SERV:[2,4,8] #ING:[["1 tbl. white wine","1 tbl. minced garlic","1/2 tsp. garlic powder","1/2 lb. ground turkey breast","1/4 tsp. freshly ground pepper","1/2 tbl. dried rosemary, (optional)","1 oz. fat-free Swiss cheese, grated, (optional)","2 whole wheat buns"],["2 tbl. white wine","2 tbl. minced garlic","1 tsp. garlic powder","1 lb. ground turkey breast","1/2 tsp. freshly ground pepper","1 tbl. dried rosemary, (optional)","2 ozs. fat-free Swiss cheese, grated, (optional)","4 whole wheat buns"],["4 tbl. white wine","4 tbl. minced garlic","2 tsp. garlic powder","2 lbs. ground turkey breast","1 tsp. freshly ground pepper","2 tbl. dried rosemary, (optional)","4 ozs. fat-free Swiss cheese, grated, (optional)","8 whole wheat buns"]] #DIR:["1)Place wine in a small sauté pan. Add garlic and sauté over medium heat until the wine is sizzling.","2)Add the garlic powder, and cook until wine is almost evaporated. Mix with the ground turkey and spices.","3)Form into patties.","4)To grill: It’s best to bake them for about 10 minutes at 400° first so they don’t crumble on the grill. Then place the pre-baked patties on a heated grill and cook for 7 minutes; turn and cook for 7 minutes, or until burgers are cooked through and no longer pink in the middle.","5)To broil: Place patties on a foil-lined broiler pan and broil for 15 minutes; turn and cook for another 5 minutes or until done.","6)Top with fat-free Swiss cheese and serve with a breath mint."] #PRE:"Look for pre-chopped garlic in plastic containers in the produce section of your market. To give this burger a little extra oomph, I like to add 1 tablespoon of dried rosemary leaves. "
#NAME:"Garlic Herb Tuna Salad" #SERV:[1,2,4] #ING:[["1/4 c. soft tofu (reduced fat tofu)","1/4 c. plain nonfat yogurt","1/2 pkg. Caesar Salad Dressing Dry Mix","1/2 tsp. dried dill leaves","1/2 tsp. lemon juice","1/2 tsp. Dijon mustard","1/2 can tuna packed in water (6-ounce)","1 scallion, chopped","1/4 c. red wheatberries, cooked"],["1/2 c. soft tofu (reduced fat tofu)","1/2 c. plain nonfat yogurt","1 pkg. Caesar Salad Dressing Dry Mix","1 tsp. dried dill leaves","1 tsp. lemon juice","1 tsp. Dijon mustard","1 can tuna packed in water (6-ounce)","2 scallions, chopped","1/2 c. red wheatberries, cooked"],["1 c. soft tofu (reduced fat tofu)","1 c. plain nonfat yogurt","2 pkgs. Caesar Salad Dressing Dry Mix","2 tsp. dried dill leaves","2 tsp. lemon juice","2 tsp. Dijon mustard","2 cans tuna packed in water (6-ounce)","4 scallions, chopped","1 c. red wheatberries, cooked"]] #DIR:["1)Place the tofu, yogurt, dry mix dressing, dill, lemon, and mustard in a food processor or blender. Blend well. This mixture makes your basic “mayonnaise”.","2)Toss with the tuna, scallions, and wheat berries."] #PRE:"Here’s my answer to those gloppy mayonnaise-y salads served at every restaurant across the country. You can use the tofu mixture in this recipe as an oil-free substitute for mayonnaise anytime—for sandwiches, tuna salad, baked potatoes, anything that calls for a great spread. I make tons of the stuff and keep it bottled in the fridge—it lasts about 8 weeks. The base for the spread is tofu and nonfat yogurt, but use your imagination and vary it with your own choice of spices. This recipe also calls for wheat berries, which I use in place of nuts in many recipes. They have a nutty flavor, but no fat."
#NAME:"Garlic Rotelli Pasta Primavera" #SERV:[3,6,12] #ING:[["1/2 lb. rotelli pasta, garlic or plain","8 ozs. frozen mixed vegetables","1/4 c. vegetable broth, (or use defatted chicken broth)","1/8 c. white wine","1-1/2 cloves garlic, chopped","1/2 tsp. lemon juice","1/2 tbl. frozen apple juice concentrate","1/2 can chopped tomatoes (28-ounce), drained","1/2 tbl. Italian seasoning"],["1 lb. rotelli pasta, garlic or plain","16 ozs. frozen mixed vegetables","1/2 c. vegetable broth, (or use defatted chicken broth)","1/4 c. white wine","3 cloves garlic, chopped","1 tsp. lemon juice","1 tbl. frozen apple juice concentrate","1 can chopped tomatoes (28-ounce), drained","1 tbl. Italian seasoning"],["2 lbs. rotelli pasta, garlic or plain","32 ozs. frozen mixed vegetables","1 c. vegetable broth, (or use defatted chicken broth)","1/2 c. white wine","6 cloves garlic, chopped","2 tsp. lemon juice","2 tbl. frozen apple juice concentrate","2 cans chopped tomatoes (28-ounce), drained","2 tbl. Italian seasoning"]] #DIR:["1)Cook the pasta according to package directions, adding the frozen vegetables during the last 2-3 minutes of cooking.","2)Drain the pasta and vegetables in a colander and run cold water over them. Rinse with the broth.","3)In a medium sauté pan, heat the wine, then add the chopped garlic. Cook for 2-3 minutes or until the garlic is transparent.","4)Add the lemon juice, apple juice concentrate, and tomatoes in the pan. Sauté over medium heat for about 3 minutes, then add the Italian seasoning and cook for another 5 minutes, until the liquid has burned partly off.","5)Toss with the pasta and veggies and serve.","6)Top with grated Parmesan and serve with crusty Italian bread."] #PRE:"In every market today you can find flavored pastas. One of my favorites is a wonderful garlic rotelli sold in a local Los Angeles market. You can use plain or tricolored rotelli, or try another flavor or another shape pasta. The beauty of this dish is that it’s quick and can be served either hot or cold. If you have fresh herbs on hand, substitute a tablespoon of chopped fresh basil for the Italian seasoning."
#NAME:"Garlic Tamari Salmon Fillet" #SERV:[2,4,8] #ING:[["3/4 lb. salmon fillet","1/4 lemon","1/2 c. tamari sauce","1/2 tsp. ginger, peeled and chopped","nonstick vegetable oil spray"],["1-1/2 lbs. salmon fillet","1/2 lemon","1 c. tamari sauce","1 tsp. ginger, peeled and chopped","nonstick vegetable oil spray"],["3 lbs. salmon fillet","1 lemon","2 c. tamari sauce","2 tsp. fresh ginger, peeled and chopped","nonstick vegetable oil spray"]] #DIR:["1)Rinse the salmon, pat dry and place in a shallow dish. Squeeze the lemon over the fish, then cover with the marinade. Turn the fish skin side up so the flesh sits in the marinade, and let sit in the refrigerator for at least 15 minutes. ","2)To grill: Spritz the grill with non-stick vegetable spray and place the fish skin side down on the grill. Cook over medium heat for 7-10 minutes, on one side—don’t turn. (If you are adding mushrooms to the dish, cook them at the same time.) Baste with the marinade as you cook.","3)To broil: Lay the fish skin side down in a shallow baking pan and place under the broiler for 7-10 minutes. (Place mushrooms, if you’re using them, around the fish.)","4)If you like your salmon rare, remove it while it’s still pink in the middle. If you like it well done, cook it until it’s no longer transparent in the middle.","5)Serve with wild rice and asparagus."] #PRE:"My two favorite sauces for this simple recipe are Premier Japan’s Garlic Tamari and John Troy’s Oriental Ginger. If you can’t find either of these, look for any Oriental tamari sauce (made without added oil). Add 1 teaspoon of powdered ginger to the sauce, blend, and use as below. This salmon recipe is delicious with grilled mushrooms soaked in the same marinade."
#NAME:"Garlic Watercress Dip" #SERV:[6,12,24] #ING:[["1/2 can navy beans (16-ounce), drained","1/2 tbl. nonfat sour cream","1/2 tbl. dried thyme leaves","1 tsp. lemon juice","1/2 clove garlic","1/8 c. watercress, chopped","1/2 pinch salt","1/2 pinch freshly ground pepper"],["1 can navy beans (16-ounce), drained","1 tbl. nonfat sour cream","1 tbl. dried thyme leaves","2 tsp. lemon juice","1 clove garlic","1/4 c. watercress, chopped","1 pinch salt","1 pinch freshly ground pepper"],["2 cans navy beans (16-ounce), drained","2 tbl. nonfat sour cream","2 tbl. dried thyme leaves","4 tsp. lemon juice","2 cloves garlic","1/2 c. watercress, chopped","2 pinch salt","2 pinch freshly ground pepper"]] #DIR:["1)Combine the beans, sour cream, thyme, lemon juice, and garlic in a food processor or blender. Process until smooth.","2)Add the watercress, salt, and pepper. Stir to combine.","3)Chill before serving."] #PRE:"Here’s a creamy green and white dip with a bit of bite to it. It makes a particularly good spread for a cucumber or tomato sandwich."
#NAME:"Georgian Chicken" #SERV:[2,4,8] #ING:[["2 large oranges","1-1/2 lemons","1/4 c. white wine","1/2 tbl. ginger, peeled and minced","1-1/2 cloves garlic, minced","1/2 onion, peeled and minced","1-1/2 tbl. paprika","1/2 tbl. frozen apple juice concentrate","1/2 tsp. black peppercorn, cracked","1/4 tsp. salt","1/8 tsp. nutmeg","1 tsp. cinnamon","2 boneless skinless chicken breasts (6 ounce)"],["4 large oranges","3 lemons","1/2 c. white wine","1 tbl. ginger, peeled and minced","3 cloves garlic, minced","1 onion, peeled and minced","3 tbl. paprika","1 tbl. frozen apple juice concentrate","1 tsp. black peppercorn, cracked","1/2 tsp. salt","1/4 tsp. nutmeg","2 tsp. cinnamon","4 boneless skinless chicken breasts (6 ounce)"],["8 large oranges","6 lemons","1 c. white wine","2 tbl. fresh ginger, peeled and minced","6 cloves garlic, minced","2 onions, peeled and minced","6 tbl. paprika","2 tbl. frozen apple juice concentrate","2 tsp. black peppercorn, cracked","1 tsp. salt","1/2 tsp. nutmeg","4 tsp. cinnamon","8 boneless skinless chicken breasts (6 ounce)"]] #DIR:["1)Grate the peel of 1 orange and 1 lemon; set aside.","2)Juice all of the oranges and lemons. Combine the orange juice, lemon juice, and wine in a saucepan and boil rapidly until reduced by half. Let cool.","3)In a small bowl, combine the onion with minced garlic and ginger. Stir in the reduced juice mixture, grated peel, paprika, apple juice concentrate, peppercorns, salt, nutmeg, and cinnamon. Mix well and let sit for at least one hour.","4)Whisk and pour over the sauce over chicken breasts. Let marinate for about 15 minutes.","5)Place the chicken on a hot grill and while it’s cooking during the first 10 minutes, briefly reheat the marinade for about 2 minutes (or place the saucepan right on the grill to heat), making sure that it comes to a boil. ","6)Turn the chicken, brush with the marinade, and grill until cooked through but not tough (about 15 minutes on the first side, 10 minutes on the second).","7)Remove the chicken and put it back in the hot marinade. Let sit for 1-2 minutes before serving.","8)If you don’t want to grill the chicken, place the breasts in a shallow baking pan, pour the marinade over the top, and bake at 350° for about 25-30 minutes.","9)Serve over brown rice with slivered green beans."] #PRE:"The marinade for this chicken is also great over swordfish. I always like to use fresh ginger, but if you can’t find it, use ground ginger instead."
#NAME:"Ginger Bread Pancakes" #SERV:[6,12,24] #ING:[["1/2 c. water, hot","1-1/2 tbl. espresso or instant coffee powder","1-1/2 c. frozen apple juice concentrate","2 c. whole wheat flour","1-1/2 tsp. baking soda","1 tsp. ground ginger","1 tsp. cinnamon","1/2 tsp. ground clove","4 egg whites, lightly beaten","1/4 c. Wonderslim Fat & Egg Substitute, (or substitute apple sauce or baby food prunes and double the quantity)","nonstick vegetable oil spray","1/4 c. maple syrup, as needed"],["1 c. water, hot","3 tbl. espresso or instant coffee powder","3 c. frozen apple juice concentrate","4 c. whole wheat flour","3 tsp. baking soda","2 tsp. ground ginger","2 tsp. cinnamon","1 tsp. ground clove","8 egg whites, lightly beaten","1/3 c. Wonderslim Fat & Egg Substitute, (or substitute apple sauce or baby food prunes and double the quantity)","nonstick vegetable oil spray","1/2 c. maple syrup, as needed"],["2 c. water, hot","6 tbl. espresso or instant coffee powder","6 c. frozen apple juice concentrate","8 c. whole wheat flour","6 tsp. baking soda","4 tsp. ground ginger","4 tsp. cinnamon","2 tsp. ground clove","16 egg whites, lightly beaten","2/3 c. Wonderslim Fat & Egg Substitute, (or substitute apple sauce or baby food prunes and double the quantity)","nonstick vegetable oil spray","1 c. maple syrup, as needed"]] #DIR:["1)Combine the hot water and espresso or coffee in a large bowl. Add the apple juice concentrate and set aside.","2)In another large bowl, combine the flour, baking soda, and spices.","3)Combine the beaten egg whites and WonderSlim in a small bowl, then blend thoroughly with the coffee mixture. Add the liquid ingredients to the dry ingredients and mix just enough to moisten. The batter should be lumpy.","4)For each pancake pour about a half-cup batter onto a medium hot non-stick pan or griddle that has been spritzed with vegetable oil spray. When bubbles start to form in the pancakes, flip and brown them on the other side.","5)Serve with maple syrup."] #PRE:"Oh, these are worth the time to make! They’re so heavenly you can even make them for dessert, topped with melted fat-free chocolate syrup, or a little liqueur, fruit, and Whip It Slim. They also freeze well, so make a bunch."
#NAME:"Ginger Jalapeño Red Pepper Dip" #SERV:[4,8,16] #ING:[["3-1/2 ozs. roasted red peppers, fresh, or from water-packed jars, drained","1/2 clove garlic, chopped","1/2 tbl. ginger, peeled and chopped","1/4 jalapeño, seeded and chopped","1/2 chopped scallion, chopped","1 tsp. low-sodium soy sauce","1 tsp. rice vinegar","1/2 tsp. honey","1/2 tbl. nonfat sour cream","2-1/2 tbl. bread crumbs"],["7 ozs. roasted red peppers, fresh, or from water-packed jars, drained","1 clove garlic, chopped","1 tbl. ginger, peeled and chopped","1/2 jalapeño, seeded and chopped","1 chopped scallion, chopped","2 tsp. low-sodium soy sauce","2 tsp. rice vinegar","1 tsp. honey","1 tbl. nonfat sour cream","5 tbl. bread crumbs"],["14 ozs. roasted red peppers, fresh, or from water-packed jars, drained","2 cloves garlic, chopped","2 tbl. fresh ginger, peeled and chopped","1 jalapeño, seeded and chopped","2 chopped scallion, chopped","4 tsp. low-sodium soy sauce","4 tsp. rice vinegar","2 tsp. honey","2 tbl. nonfat sour cream","10 tbl. bread crumbs"]] #DIR:["1)Place the peppers, garlic, and ginger root in a food processor or blender. Process rapidly to blend thoroughly.","2)Add the jalapeño, scallion, soy sauce, vinegar, honey, and sour cream. Blend again until smooth.","3)Transfer the mixture to a medium-size bowl and add the bread crumbs. Blend with a fork or whisk.","4)Chill for about 15 minutes before serving."] #PRE:"This red pepper dip is spicier than the Roasted Red Pepper Ricotta Dip. I like to use it as a sauce for fish or chicken, as well as a dip."
#NAME:"Grilled Mushrooms with Teriyaki Glaze" #SERV:[3,6,12] #ING:[["1/2 c. Worcestershire sauce","1/8 c. steak sauce","1 tbl. low-sodium soy sauce","1/2 lb. large regular cap mushrooms, stems removed ","nonstick vegetable oil spray"],["3/4 c. Worcestershire sauce","1/4 c. steak sauce","2 tbl. low-sodium soy sauce","1 lb. large regular cap mushrooms, stems removed ","nonstick vegetable oil spray"],["1-1/2 c. Worcestershire sauce","1/2 c. steak sauce","4 tbl. low-sodium soy sauce","2 lbs. large regular cap mushrooms, stems removed ","nonstick vegetable oil spray"]] #DIR:["1)In a medium-size bowl, combine the three sauces.","2)Add the mushrooms and coat them liberally. Heat the grill and spritz with vegetable oil spray.","3)Place the mushrooms top-side down on the grill. ","4)As the mushrooms start to sweat, turn and grill on the other side. ","5)Cook about 7 minutes, depending on the size of the mushrooms. After you take them off the grill, dip them back into the marinade to coat, and serve."] #PRE:"You can use a fat-free BBQ sauce or Asian sauce to give these mushrooms some zing — just substitute the steak and Worcestershire with an equal amount of the other sauce. When I’m in the mood for world travel (but am only able to go as far as my backyard), I doctor them with a fat-free curry sauce, but you can use any of the fat-free sauces in the Condiments section of this CD-ROM. Serve these mushrooms as an appetizer or a side dish."
#NAME:"Halibut with Bell Pepper Sauce & Pasta" #SERV:[2,4,8] #ING:[["1/2 lb. halibut fillet","1/8 c. lemon juice","4 ozs. roasted red peppers","1/2 tbl. Dijon mustard","1/2 tbl. capers","1/8 c. white wine","salt and pepper to taste","nonstick vegetable oil spray","2 c. spinach fettuccine noodles, cooked","capers, for garnish"],["1 lb. halibut fillet","1/4 c. lemon juice","8 ozs. roasted red peppers","1 tbl. Dijon mustard","1 tbl. capers","1/4 c. white wine","salt and pepper to taste","nonstick vegetable oil spray","4 c. spinach fettuccine noodles, cooked","capers, for garnish"],["2 lbs. halibut fillets","1/2 c. lemon juice","16 ozs. roasted red peppers","2 tbl. Dijon mustard","2 tbl. capers","1/2 c. white wine","salt and pepper to taste","nonstick vegetable oil spray","8 c. spinach fettuccine noodles, cooked","capers, for garnish"]] #DIR:["1)Preheat oven to 350°.","2)Rinse the fish and pat dry. Cut into 2-inch strips and place in a dish. Sprinkle half of the lemon juice over the top and set aside.","3)Using a blender or food processor, process the red peppers, mustard, and capers. Blend for about a minute or until smooth—but not too long or the mixture will get watery. Set aside.","4)Spritz a shallow cooking pan with vegetable oil spray and place the strips side by side in the pan. ","5)Pour in the white wine, season the fish with the salt and pepper, and bake for 10-15 minutes or until opaque all the way through. ","6)While the fish is cooking, prepare the fettuccine according to package directions. ","7)Divide the cooked fettuccine among the dinner plates, place a slice of the halibut on top of each, then spoon a diagonal strip of the red bell pepper sauce across the top. Sprinkle with capers and serve."] #PRE:"This has always been the best-selling fish entrée in my catering business and it looks very haute cuisine: a strip of white halibut placed against a green fettuccine background with a diagonal strip of the red bell pepper sauce on top. Sprinkle a few capers on the fish for garnish, too."
#NAME:"Hawaiian Teriyaki Chicken" #SERV:[2,4,8] #ING:[["1/8 tbl. apricot jam","1/8 c. low-sodium soy sauce","1/8 c. defatted chicken broth","1/4 tsp. ground ginger, or grated fresh ginger","1 tbl. Dijon mustard","2 boneless skinless chicken breasts (6 ounce)","1 skinless chicken thighs","2 pineapple slices, optional"],["1/4 tbl. apricot jam","1/4 c. low-sodium soy sauce","1/4 c. defatted chicken broth","1/2 tsp. ground ginger, or grated fresh ginger","2 tbl. Dijon mustard","4 boneless skinless chicken breasts (6 ounce)","2 skinless chicken thighs","4 pineapple slices, optional"],["1/2 tbl. apricot jam","1/2 c. low-sodium soy sauce","1/2 c. defatted chicken broth","1 tsp. ground ginger, or grated fresh ginger","4 tbl. Dijon mustard","8 boneless skinless chicken breasts (6 ounce)","4 skinless chicken thighs","8 pineapple slices, optional"]] #DIR:["1)Preheat oven to 400°. Combine the first five ingredients in a medium size bowl and mix well. ","2)Place the chicken in a foil-lined shallow (2 inches) baking pan. Pour the marinade over the chicken and bake for 15 minutes; turn and bake for another 5-10 minutes.","3)Turn the oven to broil and place the pan under the broiler for 1 minute to brown the top. ","4)Top with pineapple slices, if desired, and broil for a minute or two before serving.","5)Serve with brown rice and steamed green beans."] #PRE:"This is an easy marinade to make and you can add some pineapple slices on top of the chicken before you place it under the broiler to heighten the dish’s flavor even more. This is also great grilled — baste the pineapple slices and grill them too."
#NAME:"Healthy Lowfat Hummus" #SERV:[8,16,0] #ING:[["1/2 large onion, minced","3/4 clove garlic, minced","1/8 c. vegetable broth, or use defatted chicken stock","1 c. chickpeas, cooked, drained and rinsed, if canned","1/4 c. sesame seeds, toasted ","1/4 c. lemon juice","1/2 tbl. reduced sodium soy sauce","1/8 c. tahini (sesame paste)","salt to taste"],["1 large onion, minced","1-1/2 cloves garlic, minced","1/4 c. vegetable broth, or use defatted chicken stock","2 c. chickpeas, cooked, drained and rinsed, if canned","1/2 c. sesame seeds, toasted ","1/2 c. lemon juice","1 tbl. reduced sodium soy sauce","1/4 c. tahini (sesame paste)","salt to taste"],["large onion, minced","clove garlic, minced","c. vegetable broth, or use defatted chicken stock","c. chickpeas, cooked, drained and rinsed, if canned","c. sesame seeds, toasted ","c. lemon juice","tbl. reduced sodium soy sauce","c. tahini (sesame paste)","salt to taste"]] #DIR:["1)Sauté the onion and garlic in the oil until they are soft. Set the mixture aside.","2)In a blender or food processor, purée the chickpeas with the onion and garlic, lemon juice, soy sauce, salt, tahini, and sesame seeds."] #PRE:"Tahini is sometimes called sesame seed butter and can be found in the grocery store. This is a little more fattening than products that I usually use, but this is a great healthy dip for a party, and great for your kids."
#NAME:"Hearty Healthy Country Turkey Stew" #SERV:[3,6,12] #ING:[["3/4 lb. skinless turkey tenderloin, cut into one-inch cubes","1/2 c. whole wheat flour","1/8 c. red wine","1/2 clove garlic, minced","1/2 can defatted chicken broth","1 pkg. frozen stew vegetables (10-ounce), defrosted and drained","1 pkg. Hain gravy mix","3/4 tsp. poultry seasoning","1/4 tsp. dried rosemary","salt and pepper to taste","1/2 c. frozen peas, defrosted","1/2 lb. egg noodles, (optional)"],["1-1/2 lbs. skinless turkey tenderloins, cut into one-inch cubes","1 c. whole wheat flour","1/4 c. red wine","1 clove garlic, minced","1 can defatted chicken broth","2 pkgs. frozen stew vegetables (10-ounce), defrosted and drained","2 pkgs. Hain gravy mix","1-1/2 tsp. poultry seasoning","1/2 tsp. dried rosemary","salt and pepper to taste","1 c. frozen peas, defrosted","1 lb. egg noodles, (optional)"],["3 lbs. skinless turkey tenderloins, cut into one-inch cubes","2 c. whole wheat flour","1/2 c. red wine","2 cloves garlic, minced","2 cans defatted chicken broth","4 pkgs. frozen stew vegetables (10-ounce), defrosted and drained","4 pkgs. Hain gravy mix","3 tsp. poultry seasoning","1 tsp. dried rosemary","salt and pepper to taste","2 c. frozen peas, defrosted","2 lbs. egg noodles, (optional)"]] #DIR:["1)Dredge the turkey cubes in the flour.","2)Heat the red wine in a large non-stick sauté pan. Add the garlic and turkey. Cook over medium heat until the turkey cubes are browned. Pour in half of the chicken broth, and the thawed stew vegetables.","3)Mix the gravy according to package instructions, replacing the water called for with the rest of the broth. Add the gravy to the stew. Sprinkle in the seasonings and salt and pepper to taste. ","4)Cook over low heat for about 45 minutes, adding in the peas to cook for the last 10 minutes.","5)Serve over egg noodles (optional)."] #PRE:"In this recipe I use turkey tenderloins, big almond-shaped slices of turkey peeled away from the breastbone and sold separately. They tend to hold together better than regular turkey breast, but you can use that as well. To make a richer stew, use turkey thigh meat, which is a little more fatty, and hence has more flavor."
#NAME:"Homemade Black Bean Dip" #SERV:[5,10,20] #ING:[["1 c. packaged black bean flakes","1/2 tbl. chili powder","1/4 tsp. cumin","1 tbl. diced red onion","1/2 clove garlic","1/2 tbl. cilantro, chopped"],["2 c. packaged black bean flakes","1 tbl. chili powder","1/2 tsp. cumin","2 tbl. diced red onion","1 clove garlic","1 tbl. cilantro, chopped"],["4 c. packaged black bean flakes","2 tbl. chili powder","1 tsp. cumin","4 tbl. diced red onion","2 cloves garlic","2 tbl. cilantro leaves, chopped"]] #DIR:["1)Prepare the bean flakes according to package directions.","2)Add the spices, onion, and garlic and blend well.","3)Top with fresh chopped cilantro and serve with oil-free tortilla chips."] #PRE:"If you’d like to make this dip spicier, add some salsa, making certain to drain off most of the liquid first. You can also toss in some fat-free cheddar cheese if desired."
#NAME:"Honey Coffee Cake" #SERV:[16,0,0] #ING:[["egg","c. sugar","c. honey","tbl. molasses","tbl. WonderSlim Fat & Egg substitute, (or substitute apple sauce or baby food prunes and double the quantity)","c. all-purpose unbleached flour","tsp. baking powder","tsp. baking soda","tsp. ground ginger","tsp. cinnamon","c. espresso, cold"],["3 eggs","1/2 c. sugar","1 c. honey","1 tbl. molasses","3 tbl. Wonderslim Fat & Egg Substitute, (or substitute apple sauce or baby food prunes and double the quantity)","3 c. all-purpose unbleached flour","1 tsp. baking powder","1 tsp. baking soda","1/2 tsp. ground ginger","1/2 tsp. cinnamon","1/2 c. espresso, cold"],["egg","c. sugar","c. honey","tbl. molasses","tbl. WonderSlim Fat & Egg substitute, (or substitute apple sauce or baby food prunes and double the quantity)","c. all-purpose unbleached flour","tsp. baking powder","tsp. baking soda","tsp. ground ginger","tsp. cinnamon","c. espresso, cold"]] #DIR:["1)Preheat the oven to 350°. ","2)Separate the egg yolks from the whites. Place the yolks in a large bowl and beat well. Add the sugar, honey, molasses, and WonderSlim to the egg yolks and whisk lightly.","3)In another large bowl, combine the flour, baking powder, baking soda, ginger, and cinnamon.","4)Alternate adding small portions of the dry mixture and small portions of the coffee to the honey-egg mixture, stirring well as you go until all the mixtures are blended.","5)Beat the egg whites until stiff and fold into the batter one quarter at a time. ","6)Cut a piece of wax paper the size of the bottom of a 10-inch tube or bundt pan. Place it at the bottom of the pan. Pour the batter into the pan and bake for 1 hour. ","7)Allow the cake to cool before removing from the pan, then immediately peel away the wax paper from the top of the cake."] #PRE:"This is another delicious alternative to a traditional pound cake. It’s great plain, with Strawberry Fluff Icing, or with Wax Orchards Fat-Free Fudge melted over the top."
#NAME:"Honey Mustard Dip" #SERV:[2,4,8] #ING:[["1/4 c. sugar-free orange marmalade","1 tbl. Dijon mustard"],["1/2 c. sugar-free orange marmalade","2 tbl. Dijon mustard"],["1 c. sugar-free orange marmalade","4 tbl. Dijon mustard"]] #DIR:["1)Place the marmalade and mustard in a small bowl. Whisk until blended."]
#NAME:"Italian Turkey Burger" #SERV:[2,4,8] #ING:[["1/2 lb. ground turkey breast","1/2 tbl. garlic powder","1 tsp. Italian seasoning","1/2 tbl. grated Parmesan cheese","1 egg white, lightly beaten","2 onion buns","2 slices fat-free mozzarella cheese, 1/8-inch slices, (optional)","2 fresh basil leaves, (optional)"],["1 lb. ground turkey breast","1 tbl. garlic powder","2 tsp. Italian seasoning","1 tbl. grated Parmesan cheese","2 egg whites, lightly beaten","4 onion buns","4 slices fat-free mozzarella cheese, 1/8-inch slices, (optional)","4 fresh basil leaves, (optional)"],["2 lbs. ground turkey breast","2 tbl. garlic powder","4 tsp. Italian seasoning","2 tbl. grated Parmesan cheese (preferrably freshly-grated)","4 egg whites, lightly beaten","8 onion buns","8 slices fat-free mozzarella cheese, 1/8-inch slices, (optional)","8 fresh basil leaves, (optional)"]] #DIR:["1)Combine turkey, garlic powder, seasoning, Parmesan, and egg whites in a large bowl.","2)Form into patties.","3)To grill: It’s best to bake them for about 10 minutes at 400° first so they don’t crumble on the grill. Then place the pre-baked patties on a heated grill and cook for 7 minutes; turn and cook for 7 minutes, or until burgers are cooked through and no longer pink in the middle.","4)To broil: Place patties on a foil-lined broiler pan and broil for 15 minutes; turn and cook for another 5 minutes or until done.","5)Top with a slice of mozzarella and a basil leaf."] #PRE:"You can serve these open-faced with some warm Millina’s pasta sauce over the top, or on an onion bun. For variation, toss in 1/4 cup chopped sun-dried (but not oil-marinated) tomatoes or 1/4 cup shredded zucchini with the other ingredients as you combine. Top with a slice of mozzarella and a basil leaf."
#NAME:"Jerk Chicken" #SERV:[2,4,8] #ING:[["1/4 c. Jamaican jerk sauce","1/2 tbl. lemon juice","1/2 tbl. frozen apple juice concentrate, or papaya or mango juice","2 boneless skinless chicken breasts (6 ounce)","nonstick vegetable oil spray"],["1/2 c. Jamaican jerk sauce","1 tbl. lemon juice","1 tbl. frozen apple juice concentrate, or papaya or mango juice","4 boneless skinless chicken breasts (6 ounce)","nonstick vegetable oil spray"],["1 c. Jamaican jerk sauce","2 tbl. lemon juice","2 tbl. frozen apple juice concentrate, or papaya or mango juice","8 boneless skinless chicken breasts (6 ounce)","nonstick vegetable oil spray"]] #DIR:["1)In a small bowl, combine the jerk sauce, lemon juice, and apple or other juice. Pour mixture over the chicken and let sit for about 15-20 minutes. (If you like it spicy, marinate it overnight; the longer the spicier.)","2)Spritz a grill with vegetable oil spray and heat over a medium fire. Place the chicken on the grill and cook about 10 minutes on one side; turn and cook for about 5-7 minutes on the other side.","3)If you prefer to cook in the oven, preheat oven to 350° and place marinated chicken in a shallow baking pan. Bake for 15-20 minutes or until cooked through, then place under the broiler for 2-3 minutes to brown. ","4)Heat the remaining marinade either by placing it in a saucepan on top of the grill or on the stove for 2 minutes, making sure it comes to a boil.","5)Remove the cooked chicken and place back in the heated marinade. ","6)Serve over brown rice topped with chopped cilantro and mango spears."] #PRE:"Jerk Chicken is not a dish to serve to your spouse after an argument. Jerk sauce is a blend of onions, spices, green tomatoes, and chilies that originated in Jamaica and is popular in New Orleans and in the South. It happens to be fat free and is delicious served over fish or chicken."
#NAME:"Jumbo Stuffed Pasta Shells" #SERV:[2,4,8] #ING:[["16 jumbo pasta shells","1/4 c. vegetable broth, (or use defatted chicken broth)","8 ozs. frozen chopped spinach, thawed and drained","8 ozs. fat-free ricotta cheese","2 cloves garlic, minced","1 tbl. grated Parmesan cheese","1 tbl. Italian seasoning","1/2 tsp. garlic powder","salt and pepper to taste","1 c. Millina’s or other fat-free brand pasta sauce","1/8 c. white wine"],["32 jumbo pasta shells","1/2 c. vegetable broth, (or use defatted chicken broth)","16 ozs. frozen chopped spinach, thawed and drained","16 ozs. fat-free ricotta cheese","4 cloves garlic, minced","2 tbl. grated Parmesan cheese (preferrably freshly-grated)","2 tbl. Italian seasoning","1 tsp. garlic powder","salt and pepper to taste","2 c. Millina’s or other fat-free brand pasta sauce","1/4 c. white wine"],["64 jumbo pasta shells","1 c. vegetable broth, (or use defatted chicken broth)","32 ozs. frozen chopped spinach, thawed and drained","32 ozs. fat-free ricotta cheese","8 cloves garlic, minced","4 tbl. grated Parmesan cheese (preferrably freshly-grated)","4 tbl. Italian seasoning","2 tsp. garlic powder","salt and pepper to taste","4 c. Millina’s or other fat-free brand pasta sauce","1/2 c. white wine"]] #DIR:["1)Preheat oven to 350°. Prepare the pasta shells according to package directions, drain, then rinse with the broth and set in cold water and broth to stay moist. ","2)Squeeze out the excess water from the frozen spinach and, in a medium-size bowl, combine it with the fat-free ricotta. Add the minced garlic, Parmesan cheese, Italian seasoning, and garlic powder.","3)Season to taste with the salt and pepper and mix well. Spread a little of the pasta sauce and white wine over the bottom of the pan to coat. Fill the shells with the cheese-spinach mixture and line them up evenly in the pan. Top with the pasta sauce and cover the pan with a foil tent. ","4)Bake for 10 minutes. Remove the foil and cook for another 10-15 minutes or until done. ","5)Top with shaved Parmesan and serve with a green salad."] #PRE:"This is one of the best-selling items in my home delivery service. Everybody loves these attractive shells, and they are undeniably delicious. It’s also a great dish for kids because they love the shape of shells. The dish is easy to freeze, so double the recipe and freeze 4 to 6 servings in individual airtight containers to make your own frozen “lean cuisine.” I like to use the Millina’s pasta sauce, but you can use your favorite fat-free, no-oil pasta sauce."
#NAME:"Lavender Syrup" #SERV:[8,16,0] #ING:[["2 c. water","2 c. granulated sugar","1 tsp. almond flavoring","1 tsp. vanilla extract","1/2 c. honey","1/16 tsp. lavender essence"],["4 c. water","4 c. granulated sugar","2 tsp. almond flavoring","2 tsp. vanilla extract","1 c. honey","1/8 tsp. lavender essence"],["c. water","c. granulated sugar","tsp. almond flavoring","tsp. vanilla extract","c. honey","tsp. lavender essence"]] #DIR:["1)Combine the water and sugar in a stainless-steel saucepan and bring to a boil over high heat, stirring constantly.","2)Reduce the heat to medium and simmer until the sugar dissolves and a thin syrup forms, about ten minutes.","3)Remove from the heat and add the vanilla, almond, honey and lavender; cook at a low simmer for another five minutes.","4)Remove and let cool, transfer to bottles and let stand overnight in a cool place.","5)Refrigerate after opening."]
#NAME:"Lemon Cucumber Dressing" #SERV:[4,8,16] #ING:[["1/2 c. cucumber juice","2 tsp. lemon juice","2 tsp. italian parsley, chopped","1/2 tsp. dried thyme leaves","1/4 tsp. salt"],["1 c. cucumber juice","4 tsp. lemon juice","4 tsp. italian parsley, chopped","1 tsp. dried thyme leaves","1/2 tsp. salt"],["2 c. cucumber juice","8 tsp. lemon juice","8 tsp. italian parsley, chopped","2 tsp. dried thyme leaves","1 tsp. salt"]] #DIR:["1)Pass the cucumber through a juice extractor to create juice or process in a blender until puréed, then strain through a fine sieve.","2)Combine remaining ingredients in a cruet or bowl. Chill until ready to use."] #PRE:"The taste of cucumber is subtle yet refreshing. "
#NAME:"Lemon Flan" #SERV:[8,0,0] #ING:[["c. sugar","egg, lightly beaten or 3/4 cup WonderSlim Fat & Egg Substitute.","egg white, lightly beaten","tsp. vanilla extract","tsp. lemon extract","tsp. lemon peel","can evaporated skim milk (12-ounce)"],["1-1/3 c. sugar","3 eggs, lightly beaten or 3/4 cup WonderSlim Fat & Egg Substitute.","2 egg whites, lightly beaten","3/4 tsp. vanilla extract","1/4 tsp. lemon extract","1 tsp. lemon peel","2 cans evaporated skim milk (12-ounce)"],["c. sugar","egg, lightly beaten or 3/4 cup WonderSlim Fat & Egg Substitute.","egg white, lightly beaten","tsp. vanilla extract","tsp. lemon extract","tsp. lemon peel","can evaporated skim milk (12-ounce)"]] #DIR:["1)Preheat oven to 350°. Place 1 cup of the sugar in a large heavy non-stick skillet and heat over medium heat. Cook about 5 minutes, or until the sugar dissolves (do not stir). ","2)After it dissolves, continue cooking until golden, and stir well. Immediately pour into a 9-inch round cake pan. Tip to coat the bottom; set aside. ","3)Combine the remaining 1/3 cup sugar, eggs, egg whites, vanilla, lemon extract and peel, and milk in a medium-size bowl; stir well. ","4)Pour into the prepared cake pan and place the cake pan in a shallow baking pan. Add 1 inch of hot water to the baking pan. ","5)Bake for 1 hour or until the middle is set.","6)Remove, let cool, then refrigerate for about 4 hours or overnight. ","7)To serve, loosen the edges of the flan with a knife, place a plate on top of the pan, and gently flip over; remove the pan. Serve with fat-free cookies."] #PRE:"Flan is a traditional Mexican custard dessert and as such it’s a great capper to a spicy meal. It’s usually made with a fair amount of fat, but this one, of course, is not—only 2 grams per serving. If you prefer vanilla flavor to lemon, eliminate the lemon extract and lemon peel from the recipe. Serve after any spicy meal."
#NAME:"Light & Creamy Clam Chowder" #SERV:[3,6,12] #ING:[["1/2 onion, finely chopped","1/4 c. white wine","1/2 tbl. Fakin’ Bacon Bits","1/8 c. chopped celery","1-1/2 potatoes, peeled and chopped","1/2 c. clam juice","1/2 c. vanilla extract","salt and pepper to taste","1/8 tsp. dried thyme leaves","1 c. skim milk","1 c. evaporated skim milk","1/2 can clams (7-ounce)"],["1 onion, finely chopped","1/2 c. white wine","1 tbl. Fakin’ Bacon Bits","1/4 c. chopped celery","3 potatoes, peeled and chopped","1 c. clam juice","1 c. vanilla extract","salt and pepper to taste","1/4 tsp. dried thyme leaves","2 c. skim milk","2 c. evaporated skim milk","1 can clams (7-ounce)"],["2 onions, finely chopped","1 c. white wine","2 tbl. Fakin’ Bacon Bits","1/2 c. chopped celery","6 potatoes, peeled and chopped","2 c. clam juice","2 c. vanilla extract","salt and pepper to taste","1/2 tsp. dried thyme leaves","4 c. skim milk","4 c. evaporated skim milk","2 cans clams (7-ounce)"]] #DIR:["1)In a large soup kettle add the wine and bring to a low boil, reduce heat and add the chopped onion, celery and bacon bits.","2)Add potatoes, clam juice, water, thyme, and salt and pepper to taste.","3)Simmer uncovered until potatoes are tender.","4)Stir in milk, evaporated milk, and clams. Heat through, but do not boil."] #PRE:"This is great topped with some low fat seasoned croutons, or even a few more bacon bits sprinkled on top."
#NAME:"Lime Chicken" #SERV:[2,4,8] #ING:[["2 boneless skinless chicken breasts (6 ounce)","2 limes","1/2 c. bottled lime juice","1/4 c. frozen apple juice concentrate","1 c. red salsa","1 c. tomatillo salsa"],["4 boneless skinless chicken breasts (6 ounce)","4 limes","1 c. bottled lime juice","1/2 c. frozen apple juice concentrate","2 c. red salsa","2 c. tomatillo salsa"],["8 boneless skinless chicken breasts (6 ounce)","8 limes","2 c. bottled lime juice","1 c. frozen apple juice concentrate","4 c. red salsa","4 c. tomatillo salsa"]] #DIR:["1)Preheat your grill, or make sure that your coals are red-hot to barely white around the edges.","2)Place the chicken breasts in a baking dish. Squeeze the limes over them, then pour the bottled lime juice and apple concentrate over. Mix well and marinate in refrigerator for at least 1 hour. ","3)Grill breasts on medium heat 20 minutes on one side, then 5 minutes on the other. ","4)Place marinade in saucepan, bring to a boil, and remove form heat. ","5)Place breasts back in the marinade after they come off the grill. ","6)Serve with bowls of salsa on the side. "]
#NAME:"Low Fat Bruschetta" #SERV:[4,8,16] #ING:[["4 slices Italian bread, or French Baguette, sliced on the diagonal 1-inch thick","olive-flavored nonstick vegetable oil spray","4 slices low-fat mozzarella cheese","1/8 c. salsa","4 fresh basil leaves, optional for garnish"],["8 slices Italian bread, or French Baguette, sliced on the diagonal 1-inch thick","olive-flavored nonstick vegetable oil spray","8 slices low-fat mozzarella cheese","1/4 c. salsa","8 fresh basil leaves, optional for garnish"],["16 slices Italian bread, or French Baguette, sliced on the diagonal 1-inch thick","olive-flavored nonstick vegetable oil spray","16 slices low-fat mozzarella cheese","1/2 c. salsa","16 fresh basil leaves, optional for garnish"]] #DIR:["1) Take a loaf of Italian bread (or a French baguette) and slice it on the diagonal about one inch thick. ","2)Spray with olive flavored vegetable spray and place a slice of low fat mozzarella on top; put in toaster oven for one to two minutes to melt the cheese. ","3)Remove and top with fresh (chunky is best) salsa. ","4)Top with a sprig of fresh basil for garnish."] #PRE:"A great holiday hors d’oeuvre plate. The bread is healthy, and the low fat cheese gives you protein and calcium, while the salsa is a great way to get some healthy produce."
#NAME:"Mandarin Blueberry Muffins" #SERV:[12,24,0] #ING:[["c. whole wheat pastry flour or unbleached flour","c. oat bran","c. sugar","tbl. baking powder","can mandarin orange segments in light syrup (11-ounce), undrained","egg white","tsp. vanilla or almond extract","oz. fresh or frozen blueberries"],["1-3/4 c. whole wheat pastry flour or unbleached flour","3/4 c. oat bran","1/3 c. sugar","1 tbl. baking powder","1 can mandarin orange segments in light syrup (11-ounce), undrained","2 egg whites","1 tsp. vanilla or almond extract","5 ozs. fresh or frozen blueberries"],["3-1/2 c. whole wheat pastry flour or unbleached flour","1-1/2 c. oat bran","2/3 c. sugar","2 tbl. baking powder","2 cans mandarin orange segments in light syrup (11-ounce), undrained","4 egg whites","2 tsp. vanilla or almond extract","10 ozs. fresh or frozen blueberries"]] #DIR:["1)Preheat oven to 350°.","2)Combine the flour, oat bran, sugar, and baking powder, and stir to mix well. ","3)Crush the orange segments slightly and add the oranges and their syrup, the egg whites, and the vanilla extract to the flour mixture, and stir just until the dry ingredients are moistened. ","4)Fold in the blueberries.","5)Coat muffin cups with non-stick cooking spray, and fill 3/4-full with the batter. ","6)Bake at 350° for 15 to 18 minutes, or just until a wooden toothpick inserted in the center of a muffin comes out clean.","7)Remove the muffin tin from the oven, and allow to sit for 5 minutes before removing muffins. ","8)Serve warm or at room temperature."]
#NAME:"Mango Scallop Seviche" #SERV:[10,20,0] #ING:[["lb. scallops, rinsed and quartered if sea scallops (if you’re using bay scallops you don’t have to quarter them)","c. raspberry vinegar","c. bottled lime juice","tsp. salt, optional","tsp. freshly ground pepper","green bell pepper, cored, seeded, and diced","red bell pepper, cored, seeded, and diced","red onion, diced","large mango, cut into large cubes","c. fresh raspberries, diced","tbl. cilantro, chopped"],["1 lb. scallops, rinsed and quartered if sea scallops (if you’re using bay scallops you don’t have to quarter them)","1/2 c. raspberry vinegar","1/4 c. bottled lime juice","1 tsp. salt, optional","1 tsp. freshly ground pepper","2 green bell peppers, cored, seeded, and diced","2 red bell peppers, cored, seeded, and diced","1-1/2 red onions, diced","2 large mangoes, cut into large cubes","1/4 c. fresh raspberries, diced","5 tbl. cilantro leaves, chopped"],["2 lbs. scallops, rinsed and quartered if sea scallops (if you’re using bay scallops you don’t have to quarter them)","1 c. raspberry vinegar","1/2 c. bottled lime juice","2 tsp. salt, optional","2 tsp. freshly ground pepper","4 green bell peppers, cored, seeded, and diced","4 red bell peppers, cored, seeded, and diced","3 red onions, diced","4 large mangoes, cut into large cubes","1/2 c. fresh raspberries, diced","10 tbl. cilantro leaves, chopped"]] #DIR:["1)Place the scallops in a large bowl. Add the raspberry vinegar, lime juice, salt, and pepper.","2)Marinate overnight. Before serving add the diced peppers, onion, mangoes, tomatoes, and cilantro. ","3)Add more salt and pepper, to taste. Let the seviche sit in the refrigerator for another 15-20 minutes. ","4)Serve with baked no-oil tortilla chips."] #PRE:"This is a healthy alternative to the usual sour cream dips and cheese-and-cracker plates most people put on the table when they’re entertaining. It’s also a great dish for lunch or a quick snack. While seviche is made from raw fish, it’s not like sushi—the acid in the lime juice and vinegar “cooks” the fish. Some notes on the ingredients: Go the anti-chop route, if you like, by buying bags of frozen sliced red, yellow, and green bell peppers. Thaw and dice. (And some are already diced.) You can also buy mangoes bottled if they’re not in season. Be aware, though, that they’re packed in sugar, so rinse them under warm water first, then dice."
#NAME:"Manhattan Clam Chowder" #SERV:[2,4,8] #ING:[["1/2 green bell pepper, diced","1/2 yellow onion, diced","1/4 c. white wine","1 black peppercorn","3/4 tsp. dried thyme leaves","1/2 tsp. dried basil","1/2 bay leaf","1/2 pinch salt","2-1/2 new potatoes, cubed","2 fresh Roma tomatoes, blanced and diced","1-1/2 carrots, diced","1-1/2 stalks celery, diced","1-1/2 cans clams (7-ounce)","1/2 can diced tomato (28-ounce)"],["1 green bell pepper, diced","1 yellow onion, diced","1/2 c. white wine","2 black peppercorn","1-1/2 tsp. dried thyme leaves","1 tsp. dried basil","1 bay leaf","1 pinch salt","5 new potatoes, cubed","4 fresh Roma tomatoes, blanced and diced","3 carrots, diced","3 stalks celery, diced","3 cans clams (7-ounce)","1 can diced tomato (28-ounce)"],["2 green bell peppers, diced","2 yellow onions, diced","1 c. white wine","4 black peppercorn","3 tsp. dried thyme leaves","2 tsp. dried basil","2 bay leaves","2 pinch salt","10 new potatoes, cubed","8 fresh Roma tomatoes, blanced and diced","6 carrots, diced","6 stalks celery, diced","6 cans clams (7-ounce)","2 cans diced tomato (28-ounce)"]] #DIR:["1)In a large soup pot, sauté the bell pepper and onion in the wine. ","2)Once the wine has cooked off and the vegetables are transparent, add the rest of the ingredients. ","3)Bring to a low boil and let simmer for 30 to 40 minutes or until the potatoes are soft and the flavors have blended."] #PRE:"Of the two chowders—Manhattan and New England—always remember that Manhattan is the healthy one! New England is cream based. This version is a great recipe to cook on a Sunday so you have it around the whole week."
#NAME:"Manicotti" #SERV:[4,8,16] #ING:[["1/8 c. white wine","2 cloves garlic, minced","1/2 lb. ground chicken breast","6 manicotti tubes","1/4 c. defatted chicken broth","1/2 lb. fat-free ricotta cheese","1 tbl. grated Parmesan cheese","1/8 c. chopped parsley","1/2 tbl. dried oregano","1 tsp. dried basil","1/2 tsp. garlic powder","1/2 tsp. salt ","1/2 tsp. pepper","1/2 c. Millina’s fat-free Zinfandel flavor pasta sauce or other fat-free sauce","olive-flavored nonstick vegetable oil spray"],["1/4 c. white wine","4 cloves garlic, minced","1 lb. ground chicken breast","12 manicotti tubes","1/2 c. defatted chicken broth","1 lb. fat-free ricotta cheese","2 tbl. grated Parmesan cheese (preferrably freshly-grated)","1/4 c. chopped parsley","1 tbl. dried oregano","2 tsp. dried basil","1 tsp. garlic powder","1 tsp. salt ","1 tsp. pepper","1 c. Millina’s fat-free Zinfandel flavor pasta sauce or other fat-free sauce","olive-flavored nonstick vegetable oil spray"],["1/2 c. white wine","8 cloves garlic, minced","2 lbs. ground chicken breast","24 manicotti tubes","1 c. defatted chicken broth","2 lbs. fat-free ricotta cheese","4 tbl. grated Parmesan cheese (preferrably freshly-grated)","1/2 c. chopped parsley","2 tbl. dried oregano","4 tsp. dried basil","2 tsp. garlic powder","2 tsp. salt","2 tsp. pepper","2 c. Millina’s fat-free Zinfandel flavor pasta sauce or other fat-free sauce","olive-flavored nonstick vegetable oil spray"]] #DIR:["1)Preheat oven to 350°. ","2)Heat the wine in a large saucepan. Add the garlic and cook over medium heat for about 2 minutes. Add the ground chicken breast and keep tossing in the pan until it’s completely browned. Transfer to a large bowl; set aside to cool. ","3)Prepare the manicotti according to package directions, drain, and rinse with cold water. Rinse again with the broth, drain, and let the noodles sit in the cold water and broth; set aside. ","4)In a large bowl, mix the ricotta, Parmesan, parsley, and remaining seasonings with the cooked ground chicken until blended. ","5)Spoon a little of the pasta sauce on the bottom of a baking pan, then spread to cover the bottom. Slit the manicotti tubes down one side and fill with about 3 tablespoons of the filling. ","6)Place the noodles open side down in the pan. Line the noodles up in rows in the pan and drizzle the pasta sauce across the top, zig-zagging back and forth, leaving some of the white of the noodles showing. ","7)Cover the pan with an aluminum-foil tent and bake for 15 minutes; remove the foil tent and cook another 7-10 minutes; do not let the noodles brown. ","8)Serve topped with Parmesan accompanied by a salad and crusty Italian bread."] #PRE:"What? Manicotti in a low-fat cookbook? This is another one of those traditional dishes some of us have dropped from our diets due to fat concerns. No more. Check out this skinny version."
#NAME:"Maple Acorn Confetti Squash" #SERV:[3,6,12] #ING:[["nonstick vegetable oil spray","1 acorn squash, sliced in half lengthwise","1 tsp. cinnamon","1/4 tsp. nutmeg","1/3 c. brown rice, cooked with 1 teaspoon poultry seasoning per cup of rice","1/3 c. diced mixed dried fruit","1 tbl. maple syrup","2 prunes, pitted"],["nonstick vegetable oil spray","2 acorn squashes, sliced in half lengthwise","2 tsp. cinnamon","1/2 tsp. nutmeg","2/3 c. brown rice, cooked with 1 teaspoon poultry seasoning per cup of rice","2/3 c. diced mixed dried fruit","2 tbl. maple syrup","4 prunes, pitted"],["nonstick vegetable oil spray","4 acorn squashes, sliced in half lengthwise","4 tsp. cinnamon","1 tsp. nutmeg","1-1/3 c. brown rice, cooked with 1 teaspoon poultry seasoning per cup of rice","1-1/3 c. diced mixed dried fruit","4 tbl. maple syrup","8 prunes, pitted"]] #DIR:["1)Preheat oven to 350°. ","2)Spritz a cookie sheet with vegetable oil spray and place the squash open side down on top. Bake for 20 minutes, or until squash is soft all the way through.","3)Scoop out the meat of the squash, leaving about a half-inch in the skin.","4)In a large bowl, combine squash meat with the cinnamon and nutmeg. Mix in the rice, diced dried fruit mix, and maple syrup.","5)Fill each squash shell with the mixture and place one prune in the middle of each half.","6)Bake for 15 minutes."] #PRE:"Every Thanksgiving, Lisa Hartman and Clint Black order this dish from my food service for their family meal. I, too, love it so much that I often end up eating the mixture before I even stuff the squash. If you can’t find the diced dried fruit mix, then dice some dried apricots, apples, figs, and prunes yourself. It’s worth the extra trouble."
#NAME:"Marinated Beet Salad" #SERV:[2,4,8] #ING:[["1/4 c. cider vinegar","1/8 c. sugar","1/4 c. water","1 c. low-sodium canned beets, sliced","1/2 onion, thinly sliced","1/4 tsp. dried dill leaves"],["1/2 c. cider vinegar","1/4 c. sugar","1/2 c. water","2 c. low-sodium canned beets, sliced","1 onion, thinly sliced","1/2 tsp. dried dill leaves"],["1 c. cider vinegar","1/2 c. sugar","1 c. water","4 c. low-sodium canned beets, sliced","2 onions, thinly sliced","1 tsp. dried dill leaves"]] #DIR:["1)Combine cider vinegar, sugar, water.","2)Toss vinegar mixture with beets, onion and dill."]
#NAME:"Marinated Vegetable Salad" #SERV:[3,6,12] #ING:[["1/2 lb. mushroom, stems trimmed","1/2 green bell pepper, sliced","1/2 c. chopped red or green onion","1/2 tbl. fresh basil leaves, chopped","1 tsp. chopped parsley","1/2 clove garlic, mashed","1/8 tsp. freshly ground pepper","1/4 c. low calorie Italian dressing"],["3/4 lb. mushroom, stems trimmed","1 green bell pepper, sliced","3/4 c. chopped red or green onion","1 tbl. fresh basil leaves, chopped","2 tsp. chopped parsley","1 clove garlic, mashed","1/4 tsp. freshly ground pepper","1/2 c. low calorie Italian dressing"],["1-1/2 lbs. mushrooms, stems trimmed","2 green bell peppers, sliced","1-1/2 c. chopped red or green onion","2 tbl. fresh basil leaves, chopped","4 tsp. chopped parsley","2 cloves garlic, mashed","1/2 tsp. freshly ground pepper","1 c. low calorie Italian dressing"]] #DIR:["1)Combine mushrooms, pepper, and onion in a large bowl. ","2)Combine all remaining ingredients and pour over vegetables. ","3)Marinate at least 2 hours in the refrigerator."]
#NAME:"Marmalade Chutney" #SERV:[3,6,12] #ING:[["2/3 c. Pineapple chunks in water, juice reserved","1/8 c. golden raisins","1/4 tsp. red pepper flakes","1 clove garlic, sliced","1/8 tsp. ground ginger","1/2 pinch nutmeg","1/2 tsp. low-sodium soy sauce","1/8 c. sugar-free orange marmalade","1/2 tsp. honey","1/8 tsp. cornstarch"],["1-1/4 c. Pineapple chunks in water, juice reserved","1/4 c. golden raisins","1/2 tsp. red pepper flakes","2 cloves garlic, sliced","1/4 tsp. ground ginger","1 pinch nutmeg","1 tsp. low-sodium soy sauce","1/4 c. sugar-free orange marmalade","1 tsp. honey","1/4 tsp. cornstarch"],["2-1/2 c. Pineapple chunks in water, juice reserved","1/2 c. golden raisins","1 tsp. red pepper flakes","4 cloves garlic, sliced","1/2 tsp. ground ginger","2 pinch nutmeg","2 tsp. low-sodium soy sauce","1/2 c. sugar-free orange marmalade","2 tsp. honey","1/2 tsp. cornstarch"]] #DIR:["1)Place the pineapple chunks and their juice in a medium saucepan. Add the raisins, red pepper flakes, garlic, ginger, nutmeg, soy sauce, and marmalade. Bring to a boil, then reduce the heat and simmer. Add the honey.","2)In a separate dish, allow 2 tablespoons of the liquid to cool to room temperature, then mix in the cornstarch. ","3)Add the cornstarch mixture back into the pan and cook one minute at a low boil until syrupy. Let cool before serving. ","4)Serve with any spicy chicken dish or curry dish."] #PRE:"Chutney, a staple of Indian cuisine, is simply a chunky, spicy fruit topping. But it’s no longer exotic; it’s one of those foreign food items that’s become a part of our everyday meals (could pasta once have been eaten only by Italians?). One way to use it is to fill a no-oil whole wheat tortilla with some diced chicken and mix a little chutney in. Or top a baked potato or yam with a dollop. There are no rules, so go wild."
#NAME:"Mashed Potatoes" #SERV:[5,10,20] #ING:[["5 potatoes, peel and cubed","1/2 c. nonfat sour cream","1/4 c. skim milk","1/2 tsp. salt","1/2 tsp. freshly ground pepper"],["10 potatoes, peel and cubed","1 c. nonfat sour cream","1/2 c. skim milk","1 tsp. salt","1 tsp. freshly ground pepper"],["20 potatoes, peel and cubed","2 c. nonfat sour cream","1 c. skim milk","2 tsp. salt","2 tsp. freshly ground pepper"]] #DIR:["1)Cut the potatoes into cubes and place in a pot of boiling water deep enough to cover them completely. Cook until soft, about 5-7 minutes, and drain.","2)Place the potatoes in a large bowl, add the sour cream and skim milk, and mash. Add the salt and pepper, and mash again until creamy."] #PRE:"You will never miss the butter or cream in this slimmed-down but creamy mashed potato dish. The new nonfat sour creams are a wonderful replacement for their fatty counterparts. If you’re not a sour cream fan, try using 1 percent or skim milk instead. Leave the peel on when you make these: the peel is the most nutritious part of the potato and it gives the dish a rustic, country look."
#NAME:"Match Stick Salad" #SERV:[4,8,16] #ING:[["1-1/2 c. broccoli slaw","3/4 c. julienned and seeded cucumber","1/4 c. julienned red bell pepper","1-1/2 tbl. rice vinegar","1 tbl. low-sodium teriyaki marinade, such as Premier Japan or San-J","1/2 tsp. frozen apple juice concentrate","1/8 tsp. chili powder"],["3 c. broccoli slaw","1-1/2 c. julienned and seeded cucumber","1/2 c. julienned red bell pepper","3 tbl. rice vinegar","2 tbl. low-sodium teriyaki marinade, such as Premier Japan or San-J","1 tsp. frozen apple juice concentrate","1/4 tsp. chili powder"],["6 c. broccoli slaw","3 c. julienned and seeded cucumber","1 c. julienned red bell pepper","6 tbl. rice vinegar","4 tbl. low-sodium teriyaki marinade, such as Premier Japan or San-J","2 tsp. frozen apple juice concentrate","1/2 tsp. chili powder"]] #DIR:["1)Combine all the vegetables in a large bowl.","2)Combine the vinegar, teriyaki marinade, apple juice concentrate, and chili powder in a small bowl and blend well with a whisk. ","3)Pour over the vegetable mixture and chill for about 2 hours."] #PRE:"This is a spicy alternative to cole slaw. I occasionally add cooked wild rice to give it a nutty flavor. Broccoli slaw is available in your supermarket’s produce section — it’s usually a mixture of broccoli, carrot, and red cabbage and comes in a bag. Or you can shred vegetables and make your own mix."
#NAME:"Mesquite Teriyaki Shrimp Kabobs" #SERV:[2,4,8] #ING:[["10 shrimp, shelled","1/2 red onion, cut into 1-inch cubes (there will be several layers sticking together, making it possible to skewer)","1/2 red bell pepper, seeded, and cut into 1-inch cubes","1/2 green bell pepper, seeded, and cut into 1-inch cubes","5 new potatoes, steamed and sliced in half","5 mushroom caps","1/2 c. fat-free barbecue sauce","nonstick vegetable oil spray"],["20 shrimp, shelled","1 red onion, cut into 1-inch cubes (there will be several layers sticking together, making it possible to skewer)","1 red bell pepper, seeded, and cut into 1-inch cubes","1 green bell pepper, seeded, and cut into 1-inch cubes","10 new potatoes, steamed and sliced in half","10 mushroom caps","1 c. fat-free barbecue sauce","nonstick vegetable oil spray"],["40 shrimp, shelled","2 red onions, cut into 1-inch cubes (there will be several layers sticking together, making it possible to skewer)","2 red bell peppers, seeded, and cut into 1-inch cubes","2 green bell peppers, seeded, and cut into 1-inch cubes","20 new potatoes, steamed and sliced in half","20 mushroom caps","2 c. fat-free barbecue sauce","nonstick vegetable oil spray"]] #DIR:["1)If you’re using bamboo skewers, soak them in warm water first, so that they don’t burn on the grill. ","2)Stack pieces of shrimp, onion, red pepper, green pepper, potato, and mushroom on skewers, repeating until the skewers are full.","3)Marinate the kabobs in the barbecue sauce, and set aside. Spritz the grill with the vegetable oil spray. Over the medium heat, cook the kabobs until they begin to brown, about 2 minutes. ","4)Turn, cook 2 minutes on the other side, then turn again. Cook 2 more minutes on both sides, or until the shrimp are opaque. Don’t allow them to char. Baste with more barbecue sauce as you go.","5)If you don’t have a grill, use the broiler: Place the kabobs in a broiling pan. Cook 5-7 minutes on one side, 5-7 minutes on the other. ","6)Serve over brown rice with lemon wedges on the side."] #PRE:"It seems as if shish kabob is a lot of work, but there are many shortcuts you can use. If you have the time to use fresh shrimp, great. But if you don’t have time to peel and cook, use precooked frozen shrimp. You can also find many precut vegetables in the produce department these days. This recipe calls for bottled barbecue sauce; if you can’t find one to your liking, check out the recipe in the Condiments section of this CD-ROM."
#NAME:"Mexicali Potato Salad" #SERV:[4,8,16] #ING:[["1 lb. red potatoes, cut into chunks","1 tomato, chopped","1/2 green bell pepper, seeded and chopped","1/2 red bell pepper, seeded and chopped","1/2 tsp. dried cilantro","1/2 tbl. jalapeño, seeded and chopped","1/4 c. nonfat mayonnaise","1/3 c. plain nonfat yogurt","1-1/2 tbl. bottled lime juice","1/2 tsp. ground cumin"],["2 lbs. red potatoes, cut into chunks","2 tomatoes, chopped","1 green bell pepper, seeded and chopped","1 red bell pepper, seeded and chopped","1 tsp. dried cilantro","1 tbl. jalapeño, seeded and chopped","1/3 c. nonfat mayonnaise","2/3 c. plain nonfat yogurt","3 tbl. bottled lime juice","1 tsp. ground cumin"],["4 lbs. red potatoes, cut into chunks","4 tomatoes, chopped","2 green bell peppers, seeded and chopped","2 red bell peppers, seeded and chopped","2 tsp. dried cilantro","2 tbl. jalapeño, seeded and chopped","2/3 c. nonfat mayonnaise","1-1/3 c. plain nonfat yogurt","6 tbl. bottled lime juice","2 tsp. ground cumin"]] #DIR:["1)Bring a large pot of water to a boil. Add potatoes and cook for 15 minutes or until tender. Drain and chill potatoes for 30 minutes.","2)Toss potatoes with tomatoes, green bell peppers, and red bell pepper.","3)Combine cilantro, jalapeños, mayonnaise, yogurt, lime juice, and cumin.","4)Toss vegetables and sauce."]
#NAME:"Mexican Pizza" #SERV:[6,12,0] #ING:[["pizza crust, prebaked for 5 minutes","c. fat-free pinto or black bean dip","c. frozen corn, cooked","red bell pepper, seeded and chopped","green bell pepper, seeded and chopped","oz. low-fat mozzarella cheese, grated","oz. fat-free mild Mexican or cheddar cheese, grated","c. salsa","c. sliced black olives"],["1 pizza crust, prebaked for 5 minutes","1 c. fat-free pinto or black bean dip","1 c. frozen corn, cooked","1/2 red bell pepper, seeded and chopped","1/2 green bell pepper, seeded and chopped","2 ozs. low-fat mozzarella cheese, grated","2 ozs. fat-free mild Mexican or cheddar cheese, grated","3/4 c. salsa","1/2 c. sliced black olives"],["2 pizza crusts, prebaked for 5 minutes","2 c. fat-free pinto or black bean dip","2 c. frozen corn, cooked","1 red bell pepper, seeded and chopped","1 green bell pepper, seeded and chopped","4 ozs. low-fat mozzarella cheese, grated","4 ozs. fat-free mild Mexican or cheddar cheese, grated","1-1/2 c. salsa","1 c. sliced black olives"]] #DIR:["1)Preheat oven to 350°.","2)Keeping the prebaked crust on the baking sheet (or in the baking pan), spread the bean dip evenly over the top, leaving a half-inch dip-free border. ","3)Distribute the corn and chopped peppers over the crust, then the cheese and salsa. Garnish with the black olives.","4)Bake for about 10 minutes, or until the cheese is melted and bubbly. ","5)Let cool slightly and slice into pizza wedges."] #PRE:"Who said pizza is the sole domain of the Italians? With all of the great new fat-free bean dips on the market you can really jazz up this Mexican-style pizza. If you don’t want to go to the trouble of making a crust, try layering oil-free whole wheat tortillas on the pizza pan. Other toppings you can add if desired: pickled jalapeños or canned green chilies."
#NAME:"Middle Eastern Cucumber Salad" #SERV:[2,4,8] #ING:[["1/8 c. skim milk","1/2 c. plain nonfat yogurt","1/2 tbl. lemon juice","1/4 c. chopped scallion","1/2 clove garlic, minced","1/4 tsp. dried mint leaves","1 cucumber, peeled and sliced"],["1/4 c. skim milk","1 c. plain nonfat yogurt","1 tbl. lemon juice","1/2 c. chopped scallion","1 clove garlic, minced","1/2 tsp. dried mint leaves","2 cucumbers, peeled and sliced"],["1/2 c. skim milk","2 c. plain nonfat yogurt","2 tbl. lemon juice","1 c. chopped scallion","2 cloves garlic, minced","1 tsp. dried mint leaves","4 cucumbers, peeled and sliced"]] #DIR:["1)Place skim milk, yogurt, lemon juice in a blender or food processor and process until smooth.","2)Toss together scallions, garlic, mint leaves, and cucumbers.","3)Pour yogurt sauce over cucumbers and chill for 1 hour before serving."]
#NAME:"Minestrone Soup" #SERV:[2,4,8] #ING:[["4 c. water","1/2 tbl. poultry seasoning","1/2 tbl. Cajun seasoning","2-1/2 scallions, chopped","1/2 pkg. frozen chopped spinach (12-ounce)","1 c. kidney beans","1 c. fresh or low-sodium canned tomatoes, chopped","1/2 c. chopped broccoli","1/4 c. italian parsley","3 ozs. rotini","1/2 tbl. grated Parmesan cheese"],["8 c. water","1 tbl. poultry seasoning","1 tbl. Cajun seasoning","5 scallions, chopped","1 pkg. frozen chopped spinach (12-ounce)","2 c. kidney beans","2 c. fresh or low-sodium canned tomatoes, chopped","1 c. chopped broccoli","1/2 c. italian parsley","6 ozs. rotini","1 tbl. grated Parmesan cheese"],["16 c. water","2 tbl. poultry seasoning","2 tbl. Cajun seasoning","10 scallions, chopped","2 pkgs. frozen chopped spinach (12-ounce)","4 c. kidney beans","4 c. fresh or low-sodium canned tomatoes, chopped","2 c. chopped broccoli tops","1 c. italian parsley","12 ozs. rotini","2 tbl. grated Parmesan cheese (preferrably freshly-grated)"]] #DIR:["1)Pour water into a big saucepan. Add the seasonings, scallions, tomatoes, and spinach, and bring to a boil for 30 minutes, stirring occasionally.","2)Add the ramaining ingredients except for the Parmesan, and simmer for another 20 minutes, or until the pasta is cooked through.","3)Serve hot and top with a sprinkle of Parmesan.","4)Serve with crusty whole grain bread."] #PRE:"This is a great, hearty, healthy soup that is a meal in itself. You can add any kind of beans that you like, and any other vegetables. This also freezes well."
#NAME:"Mixed Bell Pepper Dijon Chicken" #SERV:[2,4,8] #ING:[["2 boneless skinless chicken breasts (6 ounce)","1/4 tsp. dried thyme leaves","1/4 c. white wine vinegar","1 clove garlic, crushed","1 tsp. Dijon mustard","1/8 c. Dijonnaise Sauce (see related recipe)"],["4 boneless skinless chicken breasts (6 ounce)","1/2 tsp. dried thyme leaves","1/2 c. white wine vinegar","2 cloves garlic, crushed","2 tsp. Dijon mustard","1/4 c. Dijonnaise Sauce (see related recipe)"],["8 boneless skinless chicken breasts (6 ounce)","1 tsp. dried thyme leaves","1 c. white wine vinegar","4 cloves garlic, crushed","4 tsp. Dijon mustard","1/2 c. Dijonnaise Sauce (see related recipe)"]] #DIR:["1)Season the chicken breast with the thyme; set aside. Pour the white wine vinegar into a medium-size skillet.","2)Add the garlic and cook over medium heat for 2 to 3 minutes.","3)Blend in the Dijon mustard, stirring quickly. Place the chicken breasts in the pan and cook covered for 7 minutes. ","4)Remove the lid, turn the chicken, and cook uncovered for another 7-10 minutes, or until done. If the liquid evaporates, add more vinegar as you go along. ","5)Remove the chicken from the pan and transfer to a serving platter. ","6)Top with the Dijonnaise Sauce and serve over wild rice pilaf with steamed asparagus."] #PRE:"This is a simple dish but elegant enough to impress guests. They’ll be particularly impressed when they learn that the sauce has 0 grams of fat. Make extra sauce so you can use it to zip up leftover veggies, potatoes, and rice."
#NAME:"Molasses Oatmeal Treats" #SERV:[12,24,0] #ING:[["1/2 c. whole wheat pastry flour or unbleached flour","1/2 c. quick cooking oats","1/8 c. sugar","1/2 tsp. baking soda","2-1/2 ozs. molasses","1-1/2 tbl. water","1/2 tsp. vanilla extract","1/8 c. toasted wheat germ","1/2 c. bran flake-and-raisin cereal","1/3 c. dried apricots or other dried fruit, chopped"],["1 c. whole wheat pastry flour or unbleached flour","1 c. quick cooking oats","1/4 c. sugar","1 tsp. baking soda","5 ozs. molasses","3 tbl. water","1 tsp. vanilla extract","1/4 c. toasted wheat germ","1 c. bran flake-and-raisin cereal","2/3 c. dried apricots or other dried fruit, chopped"],["c. whole wheat pastry flour or unbleached flour","c. quick cooking oats","c. sugar","tsp. baking soda","oz. molasses","tbl. water","tsp. vanilla extract","c. toasted wheat germ","c. bran flake-and-raisin cereal","c. dried apricots or other dried fruit, chopped"]] #DIR:["1)Preheat oven to 275°.","2)Combine the flour, oats, sugar, and baking soda, and stir to mix well. Add the molasses, water, and vanilla extract, and stir to mix well. Stir in the remaining ingredients.","3)Coat a baking sheet with a non stick cooking spray. Drop rounded teaspoonfuls of dough onto the baking sheet, placing them 1-1/2 inches apart. Slightly flatten each cookie with the tip of a spoon.","4)Bake at 275° for 18 to 20 minutes, or until lightly browned. Cool the cookies on the pan for 1 minute then transfer the cookies to wire racks, and cool completely. ","5)Serve immediately, or transfer to air tight container and arrange in single layers separated by sheets of waxed paper."]
#NAME:"Monterey Navy Bean Dip" #SERV:[6,12,24] #ING:[["1/2 can navy beans (15-ounce), drained","1/4 c. white wine","1/4 onion, chopped","1 clove garlic, minced","1/8 c. oil-free Italian salad dressing","1/8 tsp. freshly ground white pepper","2 ozs. fat-free Monterey Jack cheese, grated","1/2 pinch red pepper flakes","1/2 tsp. poultry seasoning"],["1 can navy beans (15-ounce), drained","1/2 c. white wine","1/2 onion, chopped","2 cloves garlic, minced","1/4 c. oil-free Italian salad dressing","1/4 tsp. freshly ground white pepper","4 ozs. fat-free Monterey Jack cheese, grated","1 pinch red pepper flakes","1 tsp. poultry seasoning"],["2 cans navy beans (15-ounce), drained","1 c. white wine","1 onion, chopped","4 cloves garlic, minced","1/2 c. oil-free Italian salad dressing","1/2 tsp. freshly ground white pepper","8 ozs. fat-free Monterey Jack cheese, grated","2 pinch red pepper flakes","2 tsp. poultry seasoning"]] #DIR:["1)Place the beans in a food processor or blender and rapidly process until still chunky (don’t over process).","2)Pour the wine into a small sauté pan and sauté the onion and garlic over medium heat until just softened. ","3)Add the salad dressing and cook about 1 minute, stirring to blend.","4)Pour the onion mixture into the food processor or blender with the beans.","5)Add the remaining ingredients and process rapidly. Chill the dip in the refrigerator for about 15 minutes before serving.","6)Serve spread on mini white cheddar rice cakes."] #PRE:"White wine, Jack cheese, and Italian dressing give this dip its tangy flavor."
#NAME:"My Chopped Salad" #SERV:[2,4,8] #ING:[["1/2 red bell pepper","1/2 cucumber, peeled, seeded, and finely chopped","1 carrot, finely chopped","1 tomato, seeded and chopped","2 scallions, chopped","1/2 tsp. lemon juice","1/8 tsp. freshly ground pepper"],["1 red bell pepper","1 cucumber, peeled, seeded, and finely chopped","2 carrots, finely chopped","2 tomatoes, seeded and chopped","4 scallions, chopped","1 tsp. lemon juice","1/4 tsp. freshly ground pepper"],["2 red bell peppers","2 cucumbers, peeled, seeded, and finely chopped","4 carrots, finely chopped","4 tomatoes, seeded and chopped","8 scallions, chopped","2 tsp. lemon juice","1/2 tsp. freshly ground pepper"]] #DIR:["1)Toss all the ingredients together in a large bowl.","2)Chill until ready to serve."]
#NAME:"No Brainer Cajun Cornbread" #SERV:[10,0,0] #ING:[["pkg. corn bread mix","c. Wonderslim Fat & Egg Substitute, (or use twice as much apple sauce or baby food prunes)","c. maple syrup","tsp. Cajun seasoning, Chef Paul Prudhomme’s or other"],["1 pkg. corn bread mix","1/4 c. Wonderslim Fat & Egg Substitute, (or use twice as much apple sauce or baby food prunes)","1/4 c. maple syrup","1 tsp. Cajun seasoning, Chef Paul Prudhomme’s or other"],["pkg. corn bread mix","c. Wonderslim Fat & Egg Substitute, (or use twice as much apple sauce or baby food prunes)","c. maple syrup","tsp. Cajun seasoning, Chef Paul Prudhomme’s or other"]] #DIR:["1)Prepare the corn bread mix according to package directions, but as you proceed, make these changes: substitute 1/4 cup WonderSlim for every 1/2 cup oil, butter, or margarine.","2)As you prepare the wet ingredients, add the maple syrup and Cajun seasoning. Stir to combine and continue with package directions.","3)Serve corn bread warm with a mild red salsa."] #PRE:"This is the recipe I use for my corn bread stuffing and it’s a perfect mix to experiment with. Instead of adding the oil, butter, or margarine the package calls for, try the fat replacer WonderSlim, apple sauce, or baby food prunes. If you can’t find the corn bread mix called for here, use any mix that doesn’t have added fats and sugar. And again, use substitutes for any fat called for on the package."
#NAME:"Nolina’s Turkey Chili" #SERV:[2,4,8] #ING:[["1/8 c. white wine","1/2 c. diced onion, (frozen is fine)","1/2 lb. ground turkey breast","1/2 can tomato sauce (8-ounce)","1/2 c. water","1/2 pkg. chili seasoning (I like Brown Bag)","1/8 c. masa harina (tortilla flour)","1 tbl. water","1/8 c. chopped parsley","1 tbl. fat-free cheddar cheese, grated","1/2 tbl. cilantro, chopped"],["1/4 c. white wine","1 c. diced onion, (frozen is fine)","1 lb. ground turkey breast","1 can tomato sauce (8-ounce)","1 c. water","1 pkg. chili seasoning (I like Brown Bag)","1/4 c. masa harina (tortilla flour)","2 tbl. water","1/4 c. chopped parsley","2 tbl. fat-free cheddar cheese, grated","1 tbl. cilantro, chopped"],["1/2 c. white wine","2 c. diced onion, (frozen is fine)","2 lbs. ground turkey breast","2 cans tomato sauce (8-ounce)","2 c. water","2 pkgs. chili seasoning (I like Brown Bag)","1/2 c. masa harina (tortilla flour)","4 tbl. water","1/2 c. chopped parsley","4 tbl. fat-free cheddar cheese, grated","2 tbl. cilantro leaves, chopped"]] #DIR:["1)Heat the wine in a large saucepan. Add the onion and cook over medium heat until just tender (frozen onion will take less time, only 2-3 minutes). ","2)Add the ground turkey and cook, stirring, until browned all over. ","3)Add the tomato sauce, water, and chili seasoning; stir until blended. Cook over medium heat for 15 minutes.","4)In a small bowl, mix the harina with the water and blend until smooth, adding more water if needed. ","5)Add the flour paste (and some cayenne pepper, if you like) to the chili. Stir and cook for another 10 minutes.","6)Serve with chopped scallions, grated cheese, and chopped cilantro."] #PRE:"This is my daughter’s favorite—and TV talk show host Leeza Gibbons’. I’m crazy about the Brown Bag chili mix, but you can use any seasoning mix you like. If you prefer your chili extra spicy, add <_8TH_> teaspoon cayenne pepper during the last 10 minutes of cooking. Try this super dish ladled over a turkey burger."
#NAME:"Old Country Mushroom-Barley Soup" #SERV:[3,6,12] #ING:[["1/2 yellow onion, diced","1 c. vegetable broth, or use defatted chicken broth","1/4 c. pearl barley","1/2 c. shredded carrots","1/2 c. fresh or low-sodium canned tomatoes","1/2 c. chopped celery","2 c. sliced mushrooms","1/4 c. chopped parsley","1/4 tsp. pepper","1-3/4 c. water"],["1 yellow onion, diced","2 c. vegetable broth, or use defatted chicken broth","1/2 c. pearl barley","1 c. shredded carrots","1 c. fresh or low-sodium canned tomatoes","3/4 c. chopped celery","4 c. sliced mushrooms","1/2 c. chopped parsley","1/2 tsp. pepper","3-1/2 c. water"],["2 yellow onions, diced","4 c. vegetable broth, or use defatted chicken broth","1 c. pearl barley","2 c. shredded carrots","2 c. fresh or low-sodium canned tomatoes","1-1/2 c. chopped celery","8 c. sliced mushrooms","1 c. chopped parsley","1 tsp. pepper","7 c. water"]] #DIR:["1)Spray the bottom of a large soup pot with olive flavored non-stick vegetable spray. Add 1/4 cup of the chicken broth and the chopped onion.","2)Sauté the onion until just transparent; adding more broth if necessary.","3)Bring to a low boil and cook for about 15 minutes.","4)Add the carrots, celery, and cook for another fifteen minutes.","5)Add the rest of the ingredients and water. Bring soup to a boil, reduce heat, cover pan, and simmer for one hour."]
#NAME:"Orange Oatmeal Muffins" #SERV:[6,12,24] #ING:[["1/2 c. quick cooking oats","2/3 c. orange juice","3/4 c. whole wheat pastry flour or unbleached flour","1/4 c. sugar","1/2 tsp. baking soda","1 egg white","1-1/2 tbl. quick cooking oats","1/2 tbl. frozen orange juice concentrate, thawed","3/4 tsp. sugar"],["1 c. quick cooking oats","1-1/4 c. orange juice","1-1/2 c. whole wheat pastry flour or unbleached flour","1/2 c. sugar","1 tsp. baking soda","2 egg whites","3 tbl. quick cooking oats","1 tbl. frozen orange juice concentrate, thawed","1-1/2 tsp. sugar"],["2 c. quick cooking oats","2-1/2 c. orange juice","3 c. whole wheat pastry flour or unbleached flour","1 c. sugar","2 tsp. baking soda","4 egg whites","6 tbl. quick cooking oats","2 tbl. frozen orange juice concentrate, thawed","3 tsp. sugar"]] #DIR:["1)Preheat oven to 350°.","2)To make the topping, combine the topping ingredients until crumbly. Set aside.","3)Combine the oats and orange juice, and set aside for about 20 minutes.","4)Combine the flour, sugar, baking powder, and baking soda, and stir to mix well. Add the orange juice mixture and the egg whites to the flour mixture, and stir just until dry ingredients are moistened.","5)Coat muffin cups with non-stick cooking spray, and fill 3/4-full with the batter. Sprinkle the topping over the batter. Bake at 350° for 14 to 16 minutes, or just until a wooden toothpick inserted into the center of a muffin comes out clean.","6)Remove the muffin tin from the oven, and allow it to sit for 5 minutes before removing muffins. ","7)Serve warm or at room temperature."]
#NAME:"Orange Roasted Carrots & Parsnips" #SERV:[3,6,12] #ING:[["2 carrots","1/2 lb. parsnip","olive-flavored nonstick vegetable oil spray","1 tsp. frozen orange juice concentrate","1/2 tsp. balsamic vinegar","salt and pepper to taste","1/2 tsp. chopped parsley"],["4 carrots","1 lb. parsnip","olive-flavored nonstick vegetable oil spray","2 tsp. frozen orange juice concentrate","1 tsp. balsamic vinegar","salt and pepper to taste","1 tsp. chopped parsley"],["8 carrots","2 lbs. parsnips","olive-flavored nonstick vegetable oil spray","4 tsp. frozen orange juice concentrate","2 tsp. balsamic vinegar","salt and pepper to taste","2 tsp. chopped parsley"]] #DIR:["1)Preheat oven to 450°.","2)Peel the carrots and parsnips and cut into match sticks. Spritz with vegetable oil spray and toss together in a bowl to coat.","3)Place in a baking dish and roast for 10-15 minutes, turning midway through the cooking, until tender and browned. ","4)Toss with orange juice concentrate and vinegar.","5)Season with salt, pepper, and parsley."] #PRE:"Parsnips are a vegetable lots of people don’t like—only they’ve usually never tried them. This is a super introduction to the under-used vegetable. If, of course, you are a confirmed parsnip hater, this recipe works just as well with carrots alone."
#NAME:"Orange Roughy " #SERV:[1,2,4] #ING:[["1 orange roughy fillet (6 to 8 ounces)","1/2 lemon","3/4 c. sherry","1/2 c. water","1 clove garlic, chopped","1/2 tbl. ginger, grated","2-1/2 scallions, finely chopped","1/4 c. light soy sauce","1/4 c. apple juice concentrate","1/4 c. sesame seeds, roasted"],["2 orange roughy fillets (6 to 8 ounces)","1 lemon","1-1/2 c. sherry","1 c. water","2 cloves garlic, chopped","1 tbl. ginger, grated","5 scallions, finely chopped","1/2 c. light soy sauce","1/2 c. apple juice concentrate","1/2 c. sesame seeds, roasted"],["4 orange roughy fillets (6 to 8 ounces)","2 lemons","3 c. sherry","2 c. water","4 cloves garlic, chopped","2 tbl. fresh ginger, grated","10 scallions, finely chopped","1 c. light soy sauce","1 c. apple juice concentrate","1 c. sesame seeds, roasted"]] #DIR:["1)Place the fish fillets in a shallow baking pan and squeeze the juice from the lemon over them; set aside. ","2)Place the sherry, water, garlic, and ginger in a medium saucepan and bring to a boil. Reduce the heat and cook until the sherry mixture is reduced by half, about 10 minutes. ","3)Add the scallions, soy sauce, apple juice concentrate, and sesame seeds and let simmer for 15 minutes. ","4)In the meantime preheat the oven to 400°. ","5)Pour the sauce over the fish and cover the baking pan with waxed paper. Place in the oven and cook for 10 minutes. ","6)Remove the waxed paper and cook another 3 to 5 minutes or until fish flakes when touched with a fork."]
#NAME:"Orange Teriyaki Marinade" #SERV:[2,4,8] #ING:[["1/8 c. roasted sesame seeds","1/2 can frozen orange juice concentrate (12-ounce)","1-1/2 tbl. mustard powder","2 tbl. ground ginger","3 ozs. light soy sauce","1/4 c. frozen apple juice concentrate","1/2 tsp. cornstarch, mixed with 1/4 cup water"],["1/4 c. roasted sesame seeds","1 can frozen orange juice concentrate (12-ounce)","3 tbl. mustard powder","4 tbl. ground ginger","6 ozs. light soy sauce","1/2 c. frozen apple juice concentrate","1 tsp. cornstarch, mixed with 1/4 cup water"],["1/2 c. roasted sesame seeds","2 cans frozen orange juice concentrate (12-ounce)","6 tbl. mustard powder","8 tbl. ground ginger","12 ozs. light soy sauce","1 c. frozen apple juice concentrate","2 tsp. cornstarch, mixed with 1/4 cup water"]] #DIR:["1)On a baking sheet sprayed with non-stick vegetable oil, roast the sesame seeds until a dark brown.","2)Place all of the remaining ingredients, except for cornstarch, in a large pot.","3)Simmer over low heat until all the flavors have blended, about 20-30 minutes.","4)Add cornstarch and bring mixture to a boil."] #PRE:"This marinade is great for fish, chicken, or turkey. You might want to make a double batch of the marinade and let half sit in the refrigerator for a week so that the sesame seed flavor expands. I have friends who also use it as a salad dressing or pour it over their baked potatoes"
#NAME:"Orange Vinaigrette" #SERV:[8,16,0] #ING:[["clove garlic","tbl. chopped parsley","tbl. white vinegar","tsp. granulated sugar","tsp. salt","freshly ground pepper to taste","c. orange juice","tbl. vegetable oil"],["1 clove garlic","2 tbl. chopped parsley","2 tbl. white vinegar","1 tsp. granulated sugar","1/2 tsp. salt","freshly ground pepper to taste","1/4 c. orange juice","2 tbl. vegetable oil"],["2 cloves garlic","4 tbl. chopped parsley","4 tbl. white vinegar","2 tsp. granulated sugar","1 tsp. salt","freshly ground pepper to taste","1/2 c. orange juice","4 tbl. vegetable oil"]] #DIR:["1)In a food processor or blender, chop garlic and parsley. Add vinegar, sugar, salt, and pepper to taste; process to mix. ","2)With processor running, gradually add orange juice and oil."]
#NAME:"Papaya Salsa" #SERV:[4,8,16] #ING:[["1 whole papaya, peeled, seeded, and cubed","1/4 red onion, peeled and diced","1/2 bunch cilantrobunch, chopped, stems removed","1/2 can frozen orange juice concentrate (8-ounce)","1/4 c. lime juice","1/4 jalapeño, seeded and diced"],["2 whole papayas, peeled, seeded, and cubed","1/2 red onion, peeled and diced","1 bunch cilantrobunch, chopped, stems removed","1 can frozen orange juice concentrate (8-ounce)","1/2 c. lime juice","1/2 jalapeño, seeded and diced"],["4 whole papayas, peeled, seeded, and cubed","1 red onion, peeled and diced","2 bunches cilantro, chopped, stems removed","2 cans frozen orange juice concentrate (8-ounce)","1 c. lime juice","1 jalapeño, seeded and diced"]] #DIR:["1)Let the orange juice concentrate melt slightly in a separate bowl or glass measuring cup.","2)Peel the papayas and remove the seeds; cut in 1/2-inch cubes and place in a medium-size bowl.","3)Add the diced red onion, chopped cilantro, orange juice concentrate, lime juice, and diced jalapeño. ","4)Stir and toss gently so that you don’t smash the papaya too much. Let chill for at least 30 minutes."] #PRE:"This is definitely my favorite salsa. It has an unbeatable flavor, and I love it over fish, chicken, or even baked potatoes. Not to mention that between the red onion and the papaya you are getting a nice-size dose of the popular antioxidant beta carotene. But don’t tell your kids that, just let them enjoy it."
#NAME:"Pasta Bolognese" #SERV:[2,4,8] #ING:[["1/2 c. water","1/4 c. cider vinegar","1/4 c. red wine","3/4 tbl. dried basil","1/2 tbl. dried oregano","1/4 tsp. freshly ground pepper","2-1/2 cloves garlic, diced","1 stalk celery, diced","1/2 carrot, minced","1/2 large onion, diced","1 can tomato (12-ounce), diced","1/2 can tomato paste (8-ounce)","1/4 lb. ground chicken breast","1/2 tsp. granulated garlic","1/2 lb. penne pasta"],["1 c. water","1/2 c. cider vinegar","1/2 c. red wine","1-1/2 tbl. dried basil","1 tbl. dried oregano","1/2 tsp. freshly ground pepper","5 cloves garlic, diced","2 stalks celery, diced","1 carrot, minced","1 large onion, diced","2 cans tomatoes (12-ounce), diced","1 can tomato paste (8-ounce)","1/2 lb. ground chicken breast","1 tsp. granulated garlic","1 lb. penne pasta"],["2 c. water","1 c. cider vinegar","1 c. red wine","3 tbl. dried basil","2 tbl. dried oregano","1 tsp. freshly ground pepper","10 cloves garlic, diced","4 stalks celery, diced","2 carrots, minced","2 large onions, diced","4 cans tomatoes (12-ounce), diced","2 cans tomato paste (8-ounce)","1 lb. ground chicken breast","2 tsp. granulated garlic","2 lbs. penne pasta"]] #DIR:["1)Combine the water, vinegar, wine, herbs, garlic, celery, onion, carrot, tomato, and tomato paste in a large pot. Heat to a boil, then reduce the heat and let simmer for 20 to 30 minutes. Allow to cool.","2)Spray a large skillet with vegetable spray and sauté the chicken and granulated garlic over medium heat. ","3)When the chicken is cooked through, add to the sauce. Pour in 1/4 cup or more red wine, then adjust the seasonings. ","4)Cook the pasta according to package directions, eliminating the salt. ","5)Pour Bolognese sauce over cooked pasta and serve."]
#NAME:"Pasta In a Rage" #SERV:[2,4,8] #ING:[["1/2 lb. penne pasta, (or mostaccioli)","1/4 c. vegetable broth, (or use defatted chicken broth)","olive-flavored nonstick vegetable oil spray","1/8 c. white wine","1-1/2 cloves garlic, chopped","1/8 tsp. red pepper flakes, or more to taste","1/2 can chopped tomatoes (28-ounce), drained","1/4 c. grated Romano cheese","1/8 c. chopped parsley","salt and pepper to taste"],["1 lb. penne pasta, (or mostaccioli)","1/2 c. vegetable broth, (or use defatted chicken broth)","olive-flavored nonstick vegetable oil spray","1/4 c. white wine","3 cloves garlic, chopped","1/4 tsp. red pepper flakes, or more to taste","1 can chopped tomatoes (28-ounce), drained","1/2 c. grated Romano cheese","1/4 c. chopped parsley","salt and pepper to taste"],["2 lbs. penne pasta, (or mostaccioli)","1 c. vegetable broth, (or use defatted chicken broth)","olive-flavored nonstick vegetable oil spray","1/2 c. white wine","6 cloves garlic, chopped","1/2 tsp. red pepper flakes, or more to taste","2 cans chopped tomatoes (28-ounce), drained","1 c. grated Romano cheese","1/2 c. chopped parsley","salt and pepper to taste"]] #DIR:["1)Cook the penne according to package directions, drain, and rinse with cold water. Rinse again with the broth, drain, and set aside. ","2)Spritz a large non-stick sauté pan with the vegetable oil spray. Add the white wine and bring to a boil. Add the garlic and red pepper flakes; cook over medium heat, stirring until the garlic is golden, about 1 minute. ","3)Add the tomatoes and crush them down with a wooden spoon. Bring to a simmer and cook about 5 minutes more.","4)Add the cooked pasta and stir until the pasta sizzles. Remove from the heat and toss with the cheese and parsley. ","5)Serve with shaved Parmesan, a green salad, and crusty bread."]
#NAME:"Pasta Salad with Crab and Snow Peas" #SERV:[4,8,16] #ING:[["2 shallots, sliced","1/2 c. vegetable broth","1 tbl. herbed wine vinegar","freshly ground pepper to taste","1/2 lb. snow peas, strings removed, sliced diagonally","1/2 tbl. fresh basil leaves, chopped","1 tbl. chopped parsley","1/2 lb. crabmeat, fresh or imitation","1/2 lb. radiatori pasta, cooked al dente, rinsed in cold water"],["4 shallots, sliced","1 c. vegetable broth","2 tbl. herbed wine vinegar","freshly ground pepper to taste","1 lb. snow peas, strings removed, sliced diagonally","1 tbl. fresh basil leaves, chopped","2 tbl. chopped parsley","1 lb. crabmeat, fresh or imitation","1 lb. radiatori pasta, cooked al dente, rinsed in cold water"],["8 shallots, sliced","2 c. vegetable broth","4 tbl. herbed wine vinegar","freshly ground pepper to taste","2 lbs. snow peas, strings removed, sliced diagonally","2 tbl. fresh basil leaves, chopped","4 tbl. chopped parsley","2 lbs. crabmeat, fresh or imitation","2 lbs. radiatori pasta, cooked al dente, rinsed in cold water"]] #DIR:["1)Add 1/4 of the vegetable broth to a non-stick sauté pan; add the shallots and sauté until soft.","2)Add remaining vegetable broth and vinegar; bring to a boil. ","3)Reduce heat to a simmer and add snow peas, basil and pepper. Stir quickly but don’t let the snow peas get soft. Remove from heat and cool.","4)Pour this mixture over the pasta, add the crab meat and parsley, and toss.","5)Chill before serving."]
#NAME:"Pasta Salad with Salmon and Dill" #SERV:[4,8,16] #ING:[["1 c. rotelli pasta, cooked","1/2 can salmon (13 oz.), drained","1/2 c. water chestnuts","1/4 diced red onion","1 tbl. sliced black olives","1/8 c. fresh dill, chopped","1 tbl. diced onion"],["2 c. rotelli pasta, cooked","1 can salmon (13 oz.), drained","1 c. water chestnuts","1/2 diced red onion","2 tbl. sliced black olives","1/4 c. fresh dill, chopped","2 tbl. diced onion"],["4 c. rotelli pasta, cooked","2 cans salmon (13 oz.), drained","2 c. water chestnuts","1 diced red onion","4 tbl. sliced black olives","1/2 c. fresh dill, chopped","4 tbl. diced onion"]] #DIR:["1)Cook the pasta according to the package directions, let cool and set aside.","2)In a large bowl place the remaining ingredients; break down the salmon into large chunks, and toss with the pasta.","3)Serve over a bed of lettuce and top with dressing."]
#NAME:"Pasta with Sun-Dried Tomatoes" #SERV:[4,8,16] #ING:[["1 shallot, chopped","1/2 c. dry vermouth","3 small leeks, trimmed, cleaned, and cut into 3/4 inch slices","2 ozs. sun-dried tomatoes, steepeed in hot water","1 tsp. fresh rosemary","1/4 tsp. salt","1 tbl. lemon juice","1 oz. grated Parmesan cheese","1/2 lb. gemelli (or other short tubular pasta), cooked al dente"],["2 shallots, chopped","1 c. dry vermouth","6 small leeks, trimmed, cleaned, and cut into 3/4 inch slices","4 ozs. sun-dried tomatoes, steepeed in hot water","2 tsp. fresh rosemary","1/2 tsp. salt","2 tbl. lemon juice","2 ozs. grated Parmesan cheese (preferrably freshly-grated)","1 lb. gemelli (or other short tubular pasta), cooked al dente"],["4 shallots, chopped","2 c. dry vermouth","12 small leeks, trimmed, cleaned, and cut into 3/4 inch slices","8 ozs. sun-dried tomatoes, steepeed in hot water","4 tsp. fresh rosemary","1 tsp. salt","4 tbl. lemon juice","4 ozs. grated Parmesan cheese (preferrably freshly-grated)","2 lbs. gemelli (or other short tubular pasta), cooked al dente"]] #DIR:["1)Spray a skillet with olive oil, sauté shallots until soft. ","2)Add vermouth to skillet and bring to simmer. Add leeks, tomatoes with water, rosemary, thyme, salt, and lemon juice.","3)Place hot pasta in a large bowl and toss with cheese and sauce. Serve immediately."]
#NAME:"Peach Almond Lemon Ice" #SERV:[5,10,20] #ING:[["3 c. frozen or fresh peach slices","1-1/2 c. water","1/2 c. sugar","1 tbl. lemon juice","1/8 tsp. almond extract"],["6 c. frozen or fresh peach slices","3 c. water","1 c. sugar","2 tbl. lemon juice","1/4 tsp. almond extract"],["12 c. frozen or fresh peach slices","6 c. water","2 c. sugar","4 tbl. lemon juice","1/2 tsp. almond extract"]] #DIR:["1)Rinse the frozen peaches under hot water until defrosted, and drain. ","2)Combine all the ingredients except almond extract in a large saucepan and bring to a boil.","3)Cover and reduce heat to a medium and cook until the peaches are soft, about 10 minutes. Press the mixture through a metal sieve; reserve 6 cups of the juice mixture and discard the leftover solids. Add the almond extract to the reserved juice and stir well.","4)Pour into ice cube trays; cover and freeze about 8 hours.","5)Break into chunks and put in a food processor or blender and blend until smooth. Serve with a few fortune cookies on the side."] #PRE:"You can make this refreshing frozen dessert with fresh peaches or, if you use frozen, you can enjoy it year-round. Substitute apricots for peaches if you prefer."
#NAME:"Peachy Bran Muffins" #SERV:[12,0,0] #ING:[["c. whole wheat pastry flour or unbleached flour","c. wheat bran","c. sugar","tbl. baking powder","can peaches packed in juice (16-ounce), undrained","egg white","c. dried peaches, chopped"],["1-1/2 c. whole wheat pastry flour or unbleached flour","2/3 c. wheat bran","1/2 c. sugar","1 tbl. baking powder","1 can peaches packed in juice (16-ounce), undrained","2 egg whites","1/3 c. dried peaches, chopped"],["c. whole wheat pastry flour or unbleached flour","c. wheat bran","c. sugar","tbl. baking powder","can peaches packed in juice (16-ounce), undrained","egg white","c. dried peaches, chopped"]] #DIR:["1)Preheat oven to 350°.","2)Combine the flour, wheat bran, sugar, and baking powder, and stir to mix well. Set aside.","3)Drain the peaches, reserving the juice, and purée in a blender. Add enough juice to puréed peaches to bring the volume up to 1-1/2 cups.","4)Add the peach purée and the egg whites to the flour mixture, and stir just until the dry ingredients are moistened. Fold in the dried peaches or pecans.","5)Coat muffin cups with non-stick cooking spray, and fill 3/4 full with batter. Bake at 350° for 15 to 17 minutes, or just until a wooden toothpick inserted into the center of a muffin comes out clean.","6)Remove the muffin tin from the oven, and allow it to sit for 5 minutes before removing the muffins.","7)Serve warm or at room temperature."]
#NAME:"Pear Cinnamon Muffins" #SERV:[12,24,0] #ING:[["c. unprocessed oat bran","tbl. wheat germ","c. all-purpose unbleached flour","tsp. baking powder","tsp. salt","tsp. cinnamon","tsp. nutmeg","c. plain nonfat yogurt","c. molasses","c. honey","c. finely chopped pears","c. skim milk","egg white, lightly beaten","tbl. Wonderslim Fat & Egg Substitute, (or substitute apple sauce or baby food prunes and double the quantity)","nonstick vegetable oil spray"],["1 c. unprocessed oat bran","2 tbl. wheat germ","3/4 c. all-purpose unbleached flour","2 tsp. baking powder","1/4 tsp. salt","1 tsp. cinnamon","1/2 tsp. nutmeg","2/3 c. plain nonfat yogurt","1/2 c. molasses","1/4 c. honey","1/3 c. finely chopped pears","1/2 c. skim milk","2 egg whites, lightly beaten","2 tbl. Wonderslim Fat & Egg Substitute, (or substitute apple sauce or baby food prunes and double the quantity)","nonstick vegetable oil spray"],["2 c. unprocessed oat bran","4 tbl. wheat germ","1-1/2 c. all-purpose unbleached flour","4 tsp. baking powder","1/2 tsp. salt","2 tsp. cinnamon","1 tsp. nutmeg","1-1/3 c. plain nonfat yogurt","1 c. molasses","1/2 c. honey","2/3 c. finely chopped pears","1 c. skim milk","4 egg whites, lightly beaten","4 tbl. Wonderslim Fat & Egg Substitute, (or substitute apple sauce or baby food prunes and double the quantity)","nonstick vegetable oil spray"]] #DIR:["1)Preheat oven to 425°. ","2)Combine the oat bran, wheat germ, flour, baking powder, spices, and salt in a large bowl. ","3)In a medium-size bowl combine the yogurt, molasses, honey, pears, milk, egg whites, and Wonderslim; stir well.","4)Make a well in the center of the flour mixture and add the fruit mixture slowly, blending well.","5)Spritz a muffin tin (or if you want to make a bread, a small loaf pan) with vegetable oil spray, and spoon mixture into the cups until 3/4 full. ","6)Bake for 20 minutes, or until done. ","7)Remove from the tin and serve warm or at room temperature."]
#NAME:"Penne Pasta with Pomodoro Clam Sauce" #SERV:[2,4,8] #ING:[["1/4 c. white wine","1/2 onion, chopped","1/8 c. V-8 juice","2 fresh Roma tomatoes, seeded and chopped","1 clove garlic, minced","1/2 can whole baby clams (10-ounce), drained, with juice reserved","1/2 tbl. dried basil","1/4 c. chopped parsley","1/8 tsp. freshly ground pepper","salt to taste","1/2 lb. spaghetti"],["1/2 c. white wine","1 onion, chopped","1/4 c. V-8 juice","4 fresh Roma tomatoes, seeded and chopped","2 cloves garlic, minced","1 can whole baby clams (10-ounce), drained, with juice reserved","1 tbl. dried basil","1/3 c. chopped parsley","1/4 tsp. freshly ground pepper","salt to taste","1 lb. spaghetti"],["1 c. white wine","2 onions, chopped","1/2 c. V-8 juice","8 fresh Roma tomatoes, seeded and chopped","4 cloves garlic, minced","2 cans whole baby clams (10-ounce), drained, with juice reserved","2 tbl. dried basil","2/3 c. chopped parsley","1/2 tsp. freshly ground pepper","salt to taste","2 lbs. spaghetti"]] #DIR:["1)Heat the white wine in a large non-stick skillet over medium heat. Add the onion and the V-8 juice and cook until the onion is softened, about 5 minutes.","2)Add the chopped tomatoes and garlic and continue stirring, cooking for about 3 minutes.","3)Stir in the reserved clam juice and basil; bring to a simmer. Cook over low heat for 5 minutes. Add the parsley, clams, pepper, and salt, and heat through.","4)In the meantime cook the spaghetti according to package directions. Drain and toss with the sauce.","5)Top with Parmesan and serve with a crusty whole wheat bread."] #PRE:"I suppose in an ideal world, this recipe is better with fresh clams and fresh basil, and if you have the time, by all means use them. But we are in the “no-brainer” world here and this recipe tastes scrumptious no matter what."
#NAME:"Peppermint Brownies" #SERV:[9,0,0] #ING:[["c. quick cooking oats","c. plain nonfat yogurt","tbl. water","c. all-purpose unbleached flour","c. sugar","c. cocoa powder","egg white","tsp. vanilla extract","c. confectioner’s sugar","drop peppermint extract","drop green or red food coloring","tsp. skim milk"],["1/3 c. quick cooking oats","1/4 c. plain nonfat yogurt","2 tbl. water","1/2 c. all-purpose unbleached flour","1 c. sugar","1/3 c. cocoa powder","3 egg whites","1-1/2 tsp. vanilla extract","1/2 c. confectioner’s sugar","2 drops peppermint extract","1 drop green or red food coloring","2 tsp. skim milk"],["c. quick cooking oats","c. plain nonfat yogurt","tbl. water","c. all-purpose unbleached flour","c. sugar","c. cocoa powder","egg white","tsp. vanilla extract","c. confectioner’s sugar","drop peppermint extract","drop green or red food coloring","tsp. skim milk"]] #DIR:["1)Preheat oven to 325°.","2)Combine the oats, yogurt, and water, and set aside for 5 minutes.","3)Combine the flour, sugar, and cocoa, and stir to mix well. Add the oat mixture, egg whites, and vanilla extract to the flour mixture, and stir to mix well.","4)Coat an 8-inch square pan with non-stick cooking spray. Spread the batter evenly in the pan, and bake at 325° for about 22 minutes, or until the edges are firm and the center is almost set. Cool to room temperature.","5)To make icing, combine the icing ingredients in a small bowl, and stir until smooth. If using a microwave oven, microwave the icing, uncovered, at high power for 20 seconds. If using a conventional stove top, transfer the icing to a small saucepan and place over medium heat for 20 seconds, stirring constantly. ","6)Drizzle the icing over the brownies, and let the glaze set for at least 10 minutes before cutting into squares and serving."]
#NAME:"Pesto Chicken" #SERV:[2,4,8] #ING:[["2 boneless skinless chicken breasts (6 ounce)","1 tbl. lemon juice","1/4 c. egg whites, hard-boiled","1/4 tsp. fresh basil leaves, chopped","1/2 tsp. minced garlic","1/2 box Fantastic Foods Pesto Dip mix (2 pkg/box)","1 tbl. grated Parmesan cheese","1/2 tsp. Dijon mustard","1/2 c. white wine","1/4 c. defatted chicken broth","1/2 tbl. lemon juice"],["4 boneless skinless chicken breasts (6 ounce)","2 tbl. lemon juice","1/3 c. egg whites, hard-boiled","1/2 tsp. fresh basil leaves, chopped","1 tsp. minced garlic","1 box Fantastic Foods Pesto Dip mix (2 pkg/box)","2 tbl. grated Parmesan cheese (preferrably freshly-grated)","1 tsp. Dijon mustard","1 c. white wine","1/2 c. defatted chicken broth","1 tbl. lemon juice"],["8 boneless skinless chicken breasts (6 ounce)","4 tbl. lemon juice","2/3 c. egg whites, hard-boiled","1 tsp. fresh basil leaves, chopped","2 tsp. minced garlic","2 boxes Fantastic Foods Pesto Dip mix (2 pkg/box))","4 tbl. grated Parmesan cheese (preferrably freshly-grated)","2 tsp. Dijon mustard","2 c. white wine","1 c. defatted chicken broth","2 tbl. lemon juice"]] #DIR:["1)Preheat oven to 400°.","2)Line a shallow baking pan with aluminum foil and place the chicken breasts with the skin up. Sprinkle 1 tablespoon of the lemon juice on top.","3)Mix the salad dressing, basil, garlic, pesto mix, cheese, and mustard in a bowl or glass measuring cup; gently whisk to blend.","4)Lift the skin of the chicken (do not remove), then spoon the sauce under the skin and onto the chicken meat. Gently massage the sauce into the chicken with your fingers, then place the breast skin side down in the pan. Pour the wine, broth, and remaining lemon juice over the chicken.","5)Cover the pan with a foil tent and bake 20-25 minutes.","6)Remove the foil, turn the breasts, and cook for another 10 minutes, or until cooked through.","7)Remove the skin from the chicken and serve over lemon pepper pasta with crusty whole wheat bread."] #PRE:"Pesto is one of the most delicious sauces ever invented—and one of the most fattening. I use a pesto dip mix made by Fantastic Foods (sold in health food stores) for this recipe. The box contains two packages, and I use both, but I don’t use the garnish package, which contains chopped nuts. If you can’t find this particular brand, there are plenty of other pesto mixes on the market."
#NAME:"Pineapple Sorbet" #SERV:[5,10,20] #ING:[["3 c. Pineapple, chopped and frozen","1-1/2 c. water","1/2 c. sugar","1 tbl. lemon juice","1/8 tsp. coconut extract"],["6 c. Pineapple, chopped and frozen","3 c. water","1 c. sugar","2 tbl. lemon juice","1/4 tsp. coconut extract"],["12 c. Pineapple, chopped and frozen","6 c. water","2 c. sugar","4 tbl. lemon juice","1/2 tsp. coconut extract"]] #DIR:["1)Rinse the frozen pineapple under hot water until defrosted, and drain.","2)Combine the first 4 ingredients in a large saucepan and bring to a boil.","3)Cover and reduce heat to medium and cook until the pineapple is soft, about 10 minutes.","4)Press the mixture through a metal sieve; reserve 6 cups of the juice mixture and discard the leftover solids. Add the coconut extract to the reserved juice and stir well.","5)Pour into ice cube trays; cover and freeze about 8 hours. Break into chunks and put in a food processor or blender and blend until smooth.","6)Serve with a few fortune cookies on the side."] #PRE:"I like to keep bags of fruit—berries, peaches, mango, pineapple—in my freezer at all times, ready to be puréed at a moment’s notice. "
#NAME:"Pinto Bean Chili Soup" #SERV:[4,8,16] #ING:[["1-1/8 c. water","1/2 c. diced onion","1-3/4 c. home-cooked or canned pinto beans, drained and rinsed","1-3/4 c. fresh or low-sodium canned tomatoes, chopped with liquid ","1/2 tbl. chili powder","1/2 c. tomato purée","1/2 tsp. ground cumin"],["2-1/4 c. water","1 c. diced onion","3-1/2 c. home-cooked or canned pinto beans, drained and rinsed","3-1/2 c. fresh or low-sodium canned tomatoes, chopped with liquid ","1 tbl. chili powder","3/4 c. tomato purée","1 tsp. ground cumin"],["4-1/2 c. water","2 c. diced onion","7 c. home-cooked or canned pinto beans, drained and rinsed","7 c. fresh or low-sodium canned tomatoes, chopped with liquid ","2 tbl. chili powder","1-1/2 c. tomato purée","2 tsp. ground cumin"]] #DIR:["1)Heat 1/4 cup of the water in a large soup pot over medium heat. Add the onion. Cook and stir the onion over medium heat for 5 minutes or until tender. Add more liquid during this process if necessary. ","2)Place the beans in a blender or food processor and process for 30 seconds. ","3)Place the tomatoes in the blender or food processor and process for 30 seconds.","4)Add the remaining 2 cups of water, beans and tomatoes, tomato puree or tomato paste, chili powder, and ground cumin to the onions in the saucepan. ","5)Stir well. Bring to a boil, reduce heat, and simmer for 30 minutes."]
#NAME:"Pinto Bean Fiesta" #SERV:[4,8,16] #ING:[["1 c. canned pinto beans","1 c. corn","1 c. frozen peas","1-1/2 fresh Roma tomatoes, chopped","1/4 small red onion, diced","1/8 c. lemon juice","1/8 c. lime juice","1/2 tsp. cider vinegar","1 tbl. frozen apple juice concentrate","1/4 bunch cilantrobunch, chopped","1/4 jalapeño, diced","salt and pepper to taste"],["2 c. canned pinto beans","2 c. corn","2 c. frozen peas","3 fresh Roma tomatoes, chopped","1/2 small red onion, diced","1/4 c. lemon juice","1/4 c. lime juice","1 tsp. cider vinegar","2 tbl. frozen apple juice concentrate","1/2 bunch cilantrobunch, chopped","1/2 jalapeño, diced","salt and pepper to taste"],["4 c. canned pinto beans","4 c. corn","4 c. frozen peas","6 fresh Roma tomatoes, chopped","1 small red onion, diced","1/2 c. lemon juice","1/2 c. lime juice","2 tsp. cider vinegar","4 tbl. frozen apple juice concentrate","1 bunch cilantrobunch, chopped","1 jalapeño, diced","salt and pepper to taste"]] #DIR:["1)Rinse the pinto beans and set aside. Thaw the frozen corn and peas under hot water and drain.","2)Mix all of the ingredients in a large bowl and toss until well blended. Let sit in the refrigerator for a half hour or more, but stir every 15 minutes.","3)Serve on a bed of lettuce with baked tortilla chips."] #PRE:"Every time I make this for a dinner party, it’s the first thing to go. For variation, you can substitute chopped red, yellow, and green bell pepper for the corn and peas. This can also serve as a main dish, topped with grilled chicken, or spooned over brown rice. Beans are one of the best sources of protein and fiber—we could all stand to eat more of them."
#NAME:"Pizza Crust" #SERV:[16,0,0] #ING:[["c. water, warm (105°-115°F)","tbl. yeast","tsp. soy sauce","c. whole wheat flour","c. all-purpose unbleached flour","tbl. popcorn seasoning","nonstick vegetable oil spray"],["1-3/4 c. water, warm (105°-115°F)","2 tbl. yeast","2 tsp. soy sauce","2 c. whole wheat flour","2 c. all-purpose unbleached flour","1 tbl. popcorn seasoning","nonstick vegetable oil spray"],["c. water, warm (105°-115°F)","tbl. yeast","tsp. soy sauce","c. whole wheat flour","c. all-purpose unbleached flour","tbl. popcorn seasoning","nonstick vegetable oil spray"]] #DIR:["1)Place the water in a large bowl and pour the yeast so it dissolves. Add the soy sauce. ","2)In a separate bowl, combine the flours and the seasoning. ","3)Add the flour mixture to the yeast mixture a cup at a time, stirring after each addition to combine thoroughly. ","4)Cover with a damp towel and set in a warm place to rise for about 2 hours, or until it doubles in size. ","5)Roll the mixture onto a floured surfaced and knead for about 5 minutes, adding white flour as needed to keep the dough from sticking. The dough should be smooth and elastic.","6)Separate into 4 pieces and either use immediately, or freeze stored in plastic bags spritzed with non-stick vegetable oil spray.","7)To make the crust, preheat oven to 350°. Roll one piece of the dough into a rectangle 12x16 inches or a circle 10-12 inches. ","8)Spritz a baking sheet, baking pan, or pizza pan with vegetable oil spray and place the dough on the sheet or in the pan. ","9)Bake 5 minutes. Remove the crust from the oven and follow pizza recipe of your choice."] #PRE:"Don’t be daunted by the idea of making a pizza crust; this one’s easy. I make lots of them at the same time, then freeze them so that I can whip up a pizza anytime. If you want to change the flavor of the crust, substitute the same amount of another seasoning (i.e., Italian seasoning or basil) for the popcorn seasoning. If you want to cut back on sodium, substitute water for the soy sauce. This is enough dough for four pizzas, spread to a medium thickness in a pizza pan. "
#NAME:"Pizza Sauce" #SERV:[2,4,0] #ING:[["c. white wine","tsp. garlic powder","clove garlic, minced","c. tomato sauce","tbl. tomato paste","tbl. frozen apple juice concentrate","tsp. dried basil","tsp. dried oregano","tsp. red pepper flakes"],["3/4 c. white wine","1 tsp. garlic powder","2 cloves garlic, minced","1-1/4 c. tomato sauce","2 tbl. tomato paste","1 tbl. frozen apple juice concentrate","1 tsp. dried basil","1/2 tsp. dried oregano","1/8 tsp. red pepper flakes"],["1-1/2 c. white wine","2 tsp. garlic powder","4 cloves garlic, minced","2-1/2 c. tomato sauce","4 tbl. tomato paste","2 tbl. frozen apple juice concentrate","2 tsp. dried basil","1 tsp. dried oregano","1/4 tsp. red pepper flakes"]] #DIR:["1)Heat the wine and garlic powder in a medium saucepan over medium heat until it boils; add the minced garlic and sauté about 30 seconds. ","2)Add the tomato sauce and remaining ingredients; bring to a boil. ","3)Reduce heat and simmer, uncovered, for 8 minutes, stirring frequently."] #PRE:"For a spicier sauce add another 1/4 teaspoon red pepper flakes. Make double and triple batches and store in jars in your freezer."
#NAME:"Pizza Sauce Cruda" #SERV:[2,4,0] #ING:[["c. wasabi (Japanese hot green mustard)","tbl. garlic powder","clove garlic, sliced","tsp. lemon juice","can chopped tomatoes (28-ounce), drained","tsp. salt","tbl. frozen apple juice concentrate"],["1/2 c. wasabi (Japanese hot green mustard)","1 tbl. garlic powder","3 cloves garlic, sliced","1 tsp. lemon juice","1 can chopped tomatoes (28-ounce), drained","1 tsp. salt","1 tbl. frozen apple juice concentrate"],["1 c. wasabi (Japanese hot green mustard)","2 tbl. garlic powder","6 cloves garlic, sliced","2 tsp. lemon juice","2 cans chopped tomatoes (28-ounce), drained","2 tsp. salt","2 tbl. frozen apple juice concentrate"]] #DIR:["1)Heat the wine and garlic powder in a large, heavy saucepan. Add the fresh garlic and lemon juice. Cook stirring, for about 30-60 seconds.","2)Add the remaining ingredients and cook briskly over medium heat, stirring frequently, for 15-20 minutes or until the tomatoes cook down to a thick mass. ","3)Remove the sauce and press through a colander with a spoon. (Do not use a blender or food processor as it will crush the seeds and leave a bitter taste.)"] #PRE:"I use canned tomatoes, but you can use fresh plum tomatoes, cut into chunks, if you like. If you are making the Roasted Garlic Pizza, add 1 tablespoon of fresh chopped basil."
#NAME:"Poached Salmon" #SERV:[2,4,8] #ING:[["1/2 lb. salmon fillet","1/4 c. lemon juice","1/2 tbl. dried minced onion","1-1/2 stalks celery, diced fine","1 carrot, diced fine","3 black peppercorn, whole","1/4 c. white wine"],["1 lb. salmon fillet","1/2 c. lemon juice","1 tbl. dried minced onion","3 stalks celery, diced fine","2 carrots, diced fine","6 black peppercorn, whole","1/2 c. white wine"],["2 lbs. salmon fillet","1 c. lemon juice","2 tbl. dried minced onion","6 stalks celery, diced fine","4 carrots, diced fine","12 black peppercorn, whole","1 c. white wine"]] #DIR:["1)Preheat oven to 400°. ","2)Rinse the fish under cool water, pat dry, and place in a shallow baking pan (or poaching pan) skin side down. Pour the lemon juice on top, then sprinkle the minced onion over the fish.","3)Distribute the celery and carrots around the edges of the fish. Sprinkle the peppercorns on top, then pour the wine around the fish at the bottom of the pan.","4)Cover the pan with aluminum foil and place in the oven for 7 minutes. ","5)Reduce the heat to 350° and cook for another 10 minutes. Check the middle of the fish for doneness. Don’t let it overcook and become dry (the flesh will be very pale pink if it’s overdone). Cook until opaque but not flaky.","6)Serve hot or cold."] #PRE:"This is a lovely, can’t-fail dish that’s great for a sit-down dinner or buffet."
#NAME:"Potato Celery Salad" #SERV:[2,4,8] #ING:[["3 red potatoes, cut into one-inch cubes","1 stalk celery, sliced 1/4 -inch on the diagonal","1/2 c. cucumber dressing"],["6 red potatoes, cut into one-inch cubes","2 stalks celery, sliced 1/4 -inch on the diagonal","3/4 c. cucumber dressing"],["12 red potatoes, cut into one-inch cubes","4 stalks celery, sliced 1/4 -inch on the diagonal","1-1/2 c. cucumber dressing"]] #DIR:["1)Place the potatoes in a saucepan and cover with water. Bring to a boil, simmer until potatoes are tender, about 15 minutes. Drain and let cool.","2)In a medium-size bowl, toss the potatoes, celery, and dressing.","3)Add cherry tomatoes and some sliced black olives, if desired."] #PRE:"This is a simple, light, delicious potato salad that can be made either with a cucumber dressing made from scratch or with a fat-free bottled variety. If you have time, add chopped apples and/or scallions to jazz it up."
#NAME:"Potato Leek Soup" #SERV:[3,6,12] #ING:[["1/2 onion, chopped","1 c. chopped red potato","1/2 c. leeks, chopped","2 c. vegetable broth, (or use defatted chicken broth)","1/8 tsp. freshly ground white pepper","1/2 tbl. chopped scallion","1/8 c. chopped parsley"],["1 onion, chopped","2 c. chopped red potato","1 c. leeks, chopped","4 c. vegetable broth, (or use defatted chicken broth)","1/4 tsp. freshly ground white pepper","1 tbl. chopped scallion","1/4 c. chopped parsley"],["2 onions, chopped","4 c. chopped red potato","2 c. leeks, chopped","8 c. vegetable broth, (or use defatted chicken broth)","1/2 tsp. freshly ground white pepper","2 tbl. chopped scallion","1/2 c. chopped parsley"]] #DIR:["1)Place onions, potatoes, leeks, broth, and white pepper in a large, heavy, soup pot. Cover and bring to a boil. ","2)Lower heat and simmer for 30 minutes. ","3)If desired, strain and reserve a few pieces of potato to add to the blended soup.","4)Transfer the remaining broth and vegetables to a food processor or blender and purée. Stir in scallions, parsley, and the reserved potato."]
#NAME:"Pumpkin Chiffon Pie" #SERV:[8,0,0] #ING:[["c. tofu, firm","c. canned pumpkin puree","c. honey","tsp. vanilla extract","tsp. cinnamon","tsp. nutmeg","tsp. ground clove","unbaked Wheat Germ Piecrust"],["1-1/2 c. tofu, firm","2 c. canned pumpkin puree","3/4 c. honey","1 tsp. vanilla extract","1-1/2 tsp. cinnamon","1-1/4 tsp. nutmeg","1/8 tsp. ground clove","1 unbaked Wheat Germ Piecrust"],["c. tofu, firm","c. canned pumpkin puree","c. honey","tsp. vanilla extract","tsp. cinnamon","tsp. nutmeg","tsp. ground clove","unbaked Wheat Germ Piecrust"]] #DIR:["1)Preheat oven to 250°. Purée the tofu in a food processor or blender until smooth.","2)Add the remaining ingredients, except the pie crust, and blend well.","3)Pour the pumpkin mixture into the pie shell. Bake for one hour. The filling should be soft but will firm up-chill for 30 minutes before serving."] #PRE:"I just had to use the word chiffon at least once on this CD-ROM. I love to use tofu, but I know most people wrinkle their noses at it. As a matter of fact, I always have to camouflage it when I serve it at home. This is the perfect way to do so. The filling has a creamy texture and a great flavor, so along with the Wheat Germ Pie Crust, this is the way to go for a holiday dessert."
#NAME:"Pumpkin Muffins" #SERV:[12,24,0] #ING:[["c. unprocessed oat bran","tbl. wheat germ","c. all-purpose unbleached flour","tsp. baking powder","tsp. pumpkin pie spice","tsp. cinnamon","tsp. nutmeg","tsp. salt","c. molasses","c. honey","c. canned pumpkin purée","c. skim milk","egg white, lightly beaten","tbl. Wonderslim Fat & Egg Substitute, (or substitute apple sauce or baby food prunes and double the quantity)","nonstick vegetable oil spray"],["1 c. unprocessed oat bran","2 tbl. wheat germ","3/4 c. all-purpose unbleached flour","2 tsp. baking powder","1 tsp. pumpkin pie spice","1 tsp. cinnamon","1/2 tsp. nutmeg","1/4 tsp. salt","1/2 c. molasses","1/4 c. honey","1 c. canned pumpkin purée","1/2 c. skim milk","2 egg whites, lightly beaten","2 tbl. Wonderslim Fat & Egg Substitute, (or substitute apple sauce or baby food prunes and double the quantity)","nonstick vegetable oil spray"],["2 c. unprocessed oat bran","4 tbl. wheat germ","1-1/2 c. all-purpose unbleached flour","4 tsp. baking powder","2 tsp. pumpkin pie spice","2 tsp. cinnamon","1 tsp. nutmeg","1/2 tsp. salt","1 c. molasses","1/2 c. honey","2 c. canned pumpkin puree","1 c. skim milk","4 egg whites, lightly beaten","4 tbl. Wonderslim Fat & Egg Substitute, (or substitute apple sauce or baby food prunes and double the quantity)","nonstick vegetable oil spray"]] #DIR:["1)Preheat oven to 425°. ","2)Combine the oat bran, wheat germ, flour, baking powder, spices, and salt in a large bowl. ","3)In a medium-size bowl combine the molasses, honey, pumpkin purée, milk, egg whites, and Wonderslim; stir well.","4)Make a well in the center of the flour mixture and add the pumpkin mixture slowly, blending well.","5)Spritz a muffin tin (or if you want to make a bread, a small loaf pan) with vegetable oil spray, and spoon mixture into the cups until 3/4 full. ","6)Bake for 20 minutes, or until done. ","7)Remove from the tin and serve warm or at room temperature."] #PRE:"This is a great natural way to get beta carotene, a powerful anticancer, anti-aging antioxidant, into your diet without even knowing it! Eat these muffins for both the beauty of your skin and the good health of the rest of your body. "
#NAME:"Pumpkin Raisin Bread" #SERV:[12,0,0] #ING:[["c. whole wheat flour","tsp. baking powder","tsp. salt","tsp. cinnamon","tsp. nutmeg","c. oats","c. brown sugar","egg, lightly beaten","c. canned pumpkin purée","c. Wonderslim Fat & Egg Substitute","c. all-purpose unbleached flour","c. raisins"],["1-1/2 c. whole wheat flour","3 tsp. baking powder","1 tsp. salt","1 tsp. cinnamon","1/2 tsp. nutmeg","1 c. oats","1/2 c. brown sugar","1 egg, lightly beaten","1 c. canned pumpkin purée","1/3 c. Wonderslim Fat & Egg Substitute","1 c. all-purpose unbleached flour","1/2 c. raisins"],["c. whole wheat flour","tsp. baking powder","tsp. salt","tsp. cinnamon","tsp. nutmeg","c. oats","c. brown sugar","egg, lightly beaten","c. canned pumpkin purée","c. Wonderslim Fat & Egg Substitute","c. all-purpose unbleached flour","c. raisins"]] #DIR:["1)Preheat oven to 350°.","2)Sift together flour, baking powder, salt, cinnamon, and nutmeg. Stir in oats and brown sugar.","3)Beat eggs and blend with pumpkin filling, molasses, WonderSlim, and applesauce.","4)Stir in dry ingredients and raisins.","5)Spray a 9x5x3 inch loaf pan with nonstick spray. Bake at 350° for 1 hour.","6)Let cool and slice."]
#NAME:"Pureed Broccoli Dip" #SERV:[2,4,8] #ING:[["1/2 head broccoli, trimmed and sliced","1/2 tbl. plain nonfat yogurt","1/2 tbl. nonfat sour cream","1/4 tsp. Dijon mustard","1/2 tsp. poultry seasoning","1/2 pinch red pepper flakes, crushed"],["1 head broccoli, trimmed and sliced","1 tbl. plain nonfat yogurt","1 tbl. nonfat sour cream","1/2 tsp. Dijon mustard","1 tsp. poultry seasoning","1 pinch red pepper flakes, crushed"],["2 heads broccoli, trimmed and sliced","2 tbl. plain nonfat yogurt","2 tbl. nonfat sour cream","1 tsp. Dijon mustard","2 tsp. poultry seasoning","2 pinch red pepper flakes, crushed"]] #DIR:["1)Purée the broccoli in a food processor or blender, making sure the mixture doesn’t get too sudsy. Add the yogurt, sour cream, and mustard and process for 30 seconds more.","2)Transfer to a medium-size non-stick saucepan and add the seasonings. Heat through and serve hot.","3)Top with a dollop of mustard in the middle."] #PRE:"You can also make this recipe using carrots, green beans, peas, turnips, or cauliflower. Add other spices, to taste."
#NAME:"Ratatouille " #SERV:[2,4,8] #ING:[["1/4 c. white wine","1/4 c. defatted chicken broth","1/2 onion, cut into 1/4-inch slices","1-1/2 cloves garlic, minced","1/2 eggplant, diced","1/2 can whole tomatoes (28-ounce)","1 tsp. Italian seasoning","1/2 zucchini, thinly sliced","1/2 green bell pepper, cored, seeded, and sliced thin","1/8 tsp. freshly ground pepper","1/8 c. sliced black olives"],["1/2 c. white wine","1/2 c. defatted chicken broth","1 onion, cut into 1/4-inch slices","3 cloves garlic, minced","1 eggplant, diced","1 can whole tomatoes (28-ounce)","2 tsp. Italian seasoning","1 zucchini, thinly sliced","1 green bell pepper, cored, seeded, and sliced thin","1/4 tsp. freshly ground pepper","1/4 c. sliced black olives"],["1 c. white wine","1 c. defatted chicken broth","2 onions, cut into 1/4-inch slices","6 cloves garlic, minced","2 eggplants, diced","2 cans whole tomatoes (28-ounce)","4 tsp. Italian seasoning","2 zucchinis, thinly sliced","2 green bell peppers, cored, seeded, and sliced thin","1/2 tsp. freshly ground pepper","1/2 c. sliced black olives"]] #DIR:["1)Pour the wine and half of the broth into a large non-stick saucepan. Add the onion and garlic and cook over medium heat, stirring until the onion is soft.","2)Add the eggplant, tomatoes, and Italian seasoning. Cook over medium heat for 15 minutes.","3)Add the zucchini, bell pepper, and pepper to the saucepan, and simmer for another 10 minutes. Toss in the black olives during the last 2-3 minutes of cooking.","4)If the ratatouille is too liquidy, drain off the extra liquid and let sit for a while.","5)Serve with grated cheddar or Parmesan cheese (optional)."] #PRE:"As French and exotic as this dish seems, it’s really very simple to make. Traditionally, ratatouille is served as a dip, hors d’oeuvre, or anitpasto. But I find it so versatile that I use it over pasta, or spooned on top of a toasted baguette or brown rice. Make a huge batch to have on hand for lunch—it’s even better the second day. Just toss it in the microwave and sprinkle a little Parmesan cheese on top. If you have any leftover steamed broccoli, green beans, or peas, toss them in during the last few minutes of cooking."
#NAME:"Red Lentil Chili" #SERV:[6,12,24] #ING:[["3 carrots, halved","3 zucchinis, halved","3 yellow squashes, halved","1/2 eggplant, quartered","olive-flavored nonstick vegetable oil spray","1/2 c. white wine","13 ozs. vegetable broth, (or use defatted chicken broth)","3/4 lb. red lentils","1/2 can plum tomatoes (28-ounce)","1/2 tsp. sea salt","1/2 tsp. dried oregano","1/2 tsp. cumin","1/2 tsp. chili powder","1/2 tsp. cayenne pepper","3/4 tsp. minced garlic"],["6 carrots, halved","6 zucchinis, halved","6 yellow squashes, halved","1 eggplant, quartered","olive-flavored nonstick vegetable oil spray","1 c. white wine","26 ozs. vegetable broth, (or use defatted chicken broth)","1-1/2 lbs. red lentils","1 can plum tomatoes (28-ounce)","1 tsp. sea salt","1 tsp. dried oregano","1 tsp. cumin","1 tsp. chili powder","1 tsp. cayenne pepper","1-1/2 tsp. minced garlic"],["12 carrots, halved","12 zucchinis, halved","12 yellow squashes, halved","2 eggplants, quartered","olive-flavored nonstick vegetable oil spray","2 c. white wine","52 ozs. vegetable broth, (or use defatted chicken broth)","3 lbs. red lentils","2 cans plum tomatoes (28-ounce)","2 tsp. sea salt","2 tsp. dried oregano","2 tsp. cumin","2 tsp. chili powder","2 tsp. cayenne pepper","3 tsp. minced garlic"]] #DIR:["1)Put the carrots, zucchini, squash, eggplant, and onion into a food processor and process (it’s best to add one vegetable at a time) until well chopped.","2)Spritz a large soup kettle with vegetable oil spray. Add the wine and processed vegetables and cook over medium heat, stirring frequently, until the vegetables are tender and the onion is transparent. ","3)Add the broth, lentils, tomatoes, seasonings, and jalapeño. Continue to cook on medium heat for 11/2 hours if you like your chili slightly crunchy; 1 hour and 45 minutes for softer chili.","4)Stir frequently as the chili cooks. Serve in bowls topped with a dollop of nonfat sour cream."] #PRE:"This dish is definitely one of my favorites. Not only is it packed with nutrients, vegetables, and fiber, it’s scrumptious. Make a large batch and freeze it in individual plastic bags, so you can defrost a serving for lunch."
#NAME:"Rhubarb-Honey Sauce" #SERV:[3,6,12] #ING:[["2 stalks rhubarb, cut into one-inch cubes","1/2 c. Knudsen apple syrup, (If you can’t find Knudsen apple syrup—it’s pancake syrup—substitute 1/2 cup maple syrup and 1/2 cup frozen apple juice concentrate.)","1/8 c. honey","1 tsp. cinnamon"],["4 stalks rhubarb, cut into one-inch cubes","1 c. Knudsen apple syrup, (If you can’t find Knudsen apple syrup—it’s pancake syrup—substitute 1/2 cup maple syrup and 1/2 cup frozen apple juice concentrate.)","1/4 c. honey","2 tsp. cinnamon"],["8 stalks rhubarb, cut into one-inch cubes","2 c. Knudsen apple syrup, (If you can’t find Knudsen apple syrup—it’s pancake syrup—substitute 1/2 cup maple syrup and 1/2 cup frozen apple juice concentrate.)","1/2 c. honey","4 tsp. cinnamon"]] #DIR:["1)Preheat oven or toaster oven to 350°.","2)Place the chunks of rhubarb in the middle of a big piece of aluminum foil. Fold up the ends of the foil and crunch together to form a “boat.”","3)Pour the apple syrup and honey around the rhubarb, then sprinkle the cinnamon evenly over the top. ","4)Bake for 10 minutes, stir, and cook for another 10 minutes, or until the rhubarb is soft."] #PRE:"Rhubarb looks like red celery and is available mostly in the late spring and summer. Most people know it as a pie ingredient, but the tart stalk also makes a wonderful sauce combined with something sweet—in this case honey. My mother used to make this sauce, mix it with some cooked barley, and serve it over pork tenderloin. It was heavenly! I like to serve it over roasted turkey breast or grilled chicken. To go another direction, you can also use it to top fat-free vanilla- or coffee-flavored yogurt or the Vanilla Yogurt Cream."
#NAME:"Roasted Bell Pesto Pizza" #SERV:[6,12,0] #ING:[["clove garlic","c. fresh basil leaves, chopped","tsp. freshly ground pepper","tbl. oil-free Italian salad dressing","c. fat-free pizza sauce","pizza crust, prebaked for 5 minutes","jar water-packed roasted red peppers (13-ounce)","black olives, pitted","c. fat-free mozzarella, grated"],["2 cloves garlic","1/2 c. fresh basil leaves, chopped","1/2 tsp. freshly ground pepper","2 tbl. oil-free Italian salad dressing","1/3 c. fat-free pizza sauce","1 pizza crust, prebaked for 5 minutes","1 jar water-packed roasted red peppers (13-ounce)","10 black olives, pitted","1 c. fat-free mozzarella, grated"],["4 cloves garlic","1 c. fresh basil leaves, chopped","1 tsp. freshly ground pepper","4 tbl. oil-free Italian salad dressing","2/3 c. fat-free pizza sauce","2 pizza crusts, prebaked for 5 minutes","2 jars water-packed roasted red peppers (13-ounce)","20 black olives, pitted","2 c. fat-free mozzarella, grated"]] #DIR:["1)Preheat oven to 350°.","2)Place the garlic and basil in a food processor or blender and process until well chopped. Add the pepper and process again to combine, then add the salad dressing. Process until a pesto paste forms. ","3)Keeping the prebaked crust on the baking sheet (or in the baking pan), spread the sauce over the top, leaving a half-inch sauce-free border. Top with peppers, olives, and cheese. Drizzle the pesto mixture over the pizza.","4)Bake for 10 minutes or until the cheese is melted and bubbly. Let cool slightly and slice into pizza wedges."] #PRE:"Roasted red peppers and basil give this pizza pizzazz. And you will enjoy it all the better knowing that you don’t have to take the time to roast the peppers yourself ( a messy, time-consuming process); the ones in the jar work quite well."
#NAME:"Roasted Bell Tuna Spread" #SERV:[2,4,8] #ING:[["1/2 can tuna packed in water (6-ounce)","1-1/2 tbl. grated Parmesan cheese (preferrably freshly-grated)","2 ozs. roasted red peppers","1 tbl. mayonnaise, soybean, fat free"],["1 can tuna packed in water (6-ounce)","3 tbl. grated Parmesan cheese (preferrably freshly-grated)","4 ozs. roasted red peppers","2 tbl. mayonnaise, soybean, fat free"],["2 cans tuna packed in water (6-ounce)","6 tbl. grated Parmesan cheese (preferrably freshly-grated)","8 ozs. roasted red peppers","4 tbl. mayonnaise, soybean, fat free"]] #DIR:["1)Drain tuna, place in small bowl, and flake with a fork. Then, rubbing tuna between fingers, flake very finely.","2)Blend Parmesan cheese in blender with the roasted red bells. Combine this mixture with mayonnaise and tuna with a fork. Mixture should be almost smooth, but fairly dry."]
#NAME:"Roasted Garlic Pizza" #SERV:[6,12,0] #ING:[["clove garlic, peeled and sliced","olive-flavored nonstick vegetable oil spray","pizza crust, unbaked","c. fat-free pizza sauce","c. whole basil leaves, stems removed","oz. fat-free mozzarella, grated","c. sliced black olives"],["9 cloves garlic, peeled and sliced","olive-flavored nonstick vegetable oil spray","1 pizza crust, unbaked","1-1/2 c. fat-free pizza sauce","1 c. whole basil leaves, stems removed","8 ozs. fat-free mozzarella, grated","1/4 c. sliced black olives"],["18 cloves garlic, peeled and sliced","olive-flavored nonstick vegetable oil spray","2 pizza crusts, unbaked","3 c. fat-free pizza sauce","2 c. whole basil leaves, stems removed","16 ozs. fat-free mozzarella, grated","1/2 c. sliced black olives"]] #DIR:["1)Preheat oven to 350°.","2)Place the garlic cloves on a sheet of aluminum foil spritzed with the vegetable oil spray. Fold the aluminum foil up and around the garlic to make a “boat” and seal the edges. Place in 350° toaster oven for about 10 minutes, or until brown. Remove and set aside.","3)Roll out the pizza dough into a rectangle 12 x 16 inches. Spritz a baking sheet or baking pan with vegetable oil spray and place the dough on the sheet or in the pan. Bake for about 10 minutes, or until lightly brown but not doughy.","4)Spread the pasta sauce on the crust, leaving a half-inch, sauce-free border, then scatter the roasted garlic on top. Top with the basil leaves, then the mozzarella. Garnish with the olives.","5)Return the pizza to the oven for 5-10 minutes, or until the cheese is melted and bubbly. Let cool slightly and slice into pizza wedges.","6)Serve with a crisp a salad."] #PRE:"For this pizza, or any Italian-style pizza, you might try replacing the popcorn seasoning in my pizza dough recipe with garlic powder. Also keep in mind that you don’t have to use any crust at all: a sourdough baguette split in half will work as a base just as well. It’s the combination of the fresh basil and roasted garlic (you can buy garlic cloves already peeled in the market as a time-saver) that give this pizza its great flavor. I find that it’s a favorite with kids."
#NAME:"Roasted Red Pepper Ricotta Dip" #SERV:[6,12,24] #ING:[["1-1/2 cloves garlic, skin on","6 ozs. roasted red peppers, fresh, or from water-packed jars, drained","4 ozs. fat-free ricotta cheese","1 tsp. balsamic vinegar","1/2 pinch salt","1/8 tsp. red pepper flakes"],["3 cloves garlic, skin on","12 ozs. roasted red peppers, fresh, or from water-packed jars, drained","8 ozs. fat-free ricotta cheese","2 tsp. balsamic vinegar","1 pinch salt","1/4 tsp. red pepper flakes"],["6 cloves garlic, skin on","24 ozs. roasted red peppers, fresh, or from water-packed jars, drained","16 ozs. fat-free ricotta cheese","4 tsp. balsamic vinegar","2 pinch salt","1/2 tsp. red pepper flakes"]] #DIR:["1)Preheat the broiler. Place the garlic cloves on a foil-lined baking sheet and broil about 2 minutes on one side, 2 minutes on the other. Remove and let cool.","2)Peel the garlic and put in a food processor or blender with the red peppers; process until smooth. Add the cheese and process again until smooth.","3)Transfer mixture to a medium-size bowl and add the remaining ingredients. Stir until thoroughly combined. Let chill before serving.","4)Goes well with crudites."] #PRE:"If you want to roast your own fresh red bell peppers, more power to you: Preheat the broiler. Cut the peppers in half and remove the seeds and membrane. Place skin side up on a foil-lined baking sheet. Flatten with the palm of your hand. Broil 3-4 inches from the heat for about 4 minutes, or until blackened. Transfer the peppers to a heavy zip-lock plastic bag and let sit for about 15 minutes. Remove from bag and peel the skins off. Otherwise, look for canned or jarred roasted red peppers, packed in water, not oil."
#NAME:"Roasted Rosemary Garlic Chicken" #SERV:[2,4,8] #ING:[["1/16 tsp. pepper","2 boneless skinless chicken breasts (6 ounce)","1 clove garlic","1/2 tsp. dried rosemary","1/4 c. oil-free Italian salad dressing","1/8 c. white wine","1/2 tbl. lemon juice","1/4 tsp. poultry seasoning"],["1/8 tsp. pepper","4 boneless skinless chicken breasts (6 ounce)","2 cloves garlic","1 tsp. dried rosemary","1/2 c. oil-free Italian salad dressing","1/4 c. white wine","1 tbl. lemon juice","1/2 tsp. poultry seasoning"],["1/4 tsp. pepper","8 boneless skinless chicken breasts (6 ounce)","4 cloves garlic","2 tsp. dried rosemary","1 c. oil-free Italian salad dressing","1/2 c. white wine","2 tbl. lemon juice","1 tsp. poultry seasoning"]] #DIR:["1)Rub pepper into chicken breasts and set aside in a shallow baking pan.","2)Wrap the garlic cloves in aluminum foil and roast in a toaster oven for about 10 minutes at 350°. Remove, cool, and chop into small pieces.","3)In a small bowl, whisk together the garlic and remaining ingredients, then pour over the chicken. Let marinate for 10-15 minutes. ","4)Reserve the marinade. Place the chicken on a heated grill and cook about 10 minutes on one side; turn and cook about 5-7 minutes on the other side or until cooked through.","5)While the chicken is cooking, heat the marinade either by placing it in a saucepan on top of the grill or on the stove for 2 minutes, making sure it comes to a boil.","6)Remove the cooked chicken from the grill and place it back in the heated marinade.","7)Serve with wild rice and grilled asparagus."] #PRE:"I love the mixture of rosemary and garlic. This is great on the grill, but if you’re cooking inside, place the chicken in a shallow baking pan, pour the sauce over the chicken, and place in the oven at 350° for 20 minutes; turn the chicken and place under the broiler for 5-10 minutes or until done."
#NAME:"Rotini with Dilled Lemon Sauce" #SERV:[4,8,16] #ING:[["1 c. skim milk","1 tbl. cornstarch","1/4 tsp. freshly ground white pepper","1/2 tsp. caraway seed","1/4 c. lemon juice","1/2 tsp. herb salt","2 tbl. fresh dill, (half as much if dried), chopped","1/2 lb. rotini, cooked al dente"],["2 c. skim milk","2 tbl. cornstarch","1/2 tsp. freshly ground white pepper","1 tsp. caraway seed","1/2 c. lemon juice","1 tsp. herb salt","4 tbl. fresh dill, (half as much if dried), chopped","1 lb. rotini, cooked al dente"],["4 c. skim milk","4 tbl. cornstarch","1 tsp. freshly ground white pepper","2 tsp. caraway seed","1 c. lemon juice","2 tsp. herb salt","8 tbl. fresh dill, (half as much if dried), chopped","2 lbs. rotini, cooked al dente"]] #DIR:["1)Mix skim milk, cornstarch, and white pepper in saucepan. Bring to a boil, then simmer until thick. ","2)Add caraway seeds, lemon juice, lemon zest, and dill. ","3)Put hot pasta in large bowl and toss with sauce."]
#NAME:"Salade Nicoise Nouvelle" #SERV:[2,4,8] #ING:[["1/2 lb. new potatoes, scrubbed","salt to taste","1/2 c. oil-free Italian salad dressing","1/2 lb. fresh green beans, stems trimmed","1-1/2 fresh Roma tomatoes, cut into eighths","1-1/2 eggs, hard-boiled, peeled and cut lenghtwise into quarters","1/2 can tuna packed in water (6-ounce), drained","4 black olives, pitted and sliced","1/4 small red onion, thinly sliced","1 tbl. capers , rinsed and drained","1 tbl. chopped parsley","4 anchovy fillets, rinsed and patted dry"],["1 lb. new potatoes, scrubbed","salt to taste","1 c. oil-free Italian salad dressing","3/4 lb. fresh green beans, stems trimmed","3 fresh Roma tomatoes, cut into eighths","3 eggs, hard-boiled, peeled and cut lenghtwise into quarters","1 can tuna packed in water (6-ounce), drained","8 black olives, pitted and sliced","1/2 small red onion, thinly sliced","2 tbl. capers, rinsed and drained","2 tbl. chopped parsley","8 anchovy fillets, rinsed and patted dry"],["2 lbs. new potatoes, scrubbed","salt to taste","2 c. oil-free Italian salad dressing","1-1/2 lbs. fresh green beans, stems trimmed","6 fresh Roma tomatoes, cut into eighths","6 eggs, hard-boiled, peeled and cut lenghtwise into quarters","2 cans tuna packed in water (6-ounce), drained","16 black olives, pitted and sliced","1 small red onion, thinly sliced","4 tbl. capers, rinsed and drained","4 tbl. chopped parsley","16 anchovy fillets, rinsed and patted dry"]] #DIR:["1)In a medium saucepan, cover potatoes with cold water, season with salt and bring to a boil. Reduce heat to medium and cook 10 minutes, or until the potatoes are just tender. ","2)Drain potatoes and let stand until cool enough to handle. Slice into a large bowl and toss with one quarter of the dressing.","3)Cook green beans in boiling water for 5 minutes, or until just tender. Drain, refresh under cold water and pat dry. ","4)Add to potatoes along with another quarter of the dressing. Toss gently to coat.","5)Transfer to a platter or individual plates. Arrange tomatoes and eggs around the outside; scatter tuna, olives, onions, capers and parsley over the top. Arrange anchovies decoratively; drizzle the remaining dressing. "]
#NAME:"Salmon Mousse With Dill" #SERV:[8,16,0] #ING:[["1/2 envelope unflavored gelatin","1/4 c. water, or clam juice","1/4 c. fresh dill, finely chopped (use one third as much ifpowdered)","1 tbl. onion, grated","1/2 tbl. lemon juice","1/2 tsp. salt","Dash tabasco sauce","1/2 c. plain nonfat yogurt","1/4 c. lowfat sourcream","1/4 c. chopped celery, fine","1 can salmon (16-ounce), drained. Try the sockeye salmon for its bright red color."],["1 envelope unflavored gelatin","1/2 c. water, or clam juice","1/3 c. fresh dill, finely chopped (use one third as much ifpowdered)","2 tbl. onion, grated","1 tbl. lemon juice","1 tsp. salt","Dash tabasco sauce","3/4 c. plain nonfat yogurt","1/2 c. lowfat sourcream","1/2 c. chopped celery, fine","2 cans salmon (16-ounce), drained. Try the sockeye salmon for its bright red color."],["envelope unflavored gelatin","c. water, or clam juice","c. fresh dill, finely chopped (use one third as much ifpowdered)","tbl. onion, grated","tbl. lemon juice","tsp. salt","Dash tabasco sauce","c. plain nonfat yogurt","c. lowfat sourcream","c. chopped celery, fine","can salmon (16-ounce), drained. Try the sockeye salmon for its bright red color."]] #DIR:["1)In a small saucepan sprinkle the gelatin over cold water or clam juice; let stand until softened, about 5 minutes. Warm over medium heat until gelatin is dissolved. Let cool to room temperature.","2)Stir in dill, onion, lemon juice, salt, tabasco, yogurt, sour cream, and celery. Refrigerate until mixture begins to set.","3)Remove the skin from salmon, but not the bones (they’re an excellent source of calcium); mash salmon with a fork or process in a food processor. ","4)Mix salmon into gelatin mixture. Spoon into four-cup mold. Cover and refrigerate until firm, at least 3 hours.","5)Unmold onto serving plate and surround with crackers, melba toast, or fresh vegetables. "]
#NAME:"Salmon Salad" #SERV:[1,2,4] #ING:[["1/2 pkg. salad greens","3-1/2 ozs. salmon fillet","1 fresh Roma tomato","1/2 c. asparagus spear","1/4 c. chopped scallion","1 tbl. cilantro, chopped"],["1 pkg. salad greens","7 ozs. salmon fillet","2 fresh Roma tomatoes","1 c. asparagus spear","1/2 c. chopped scallion","2 tbl. cilantro leaves, chopped"],["2 pkgs. salad greens","14 ozs. salmon fillet","4 fresh Roma tomatoes","2 c. asparagus spears","1 c. chopped scallion","4 tbl. cilantro leaves, chopped"]] #DIR:["1)Place a pile of the salad greens on two different plates, slice the tomatoes over the greens.","2)Sprinkle the scallions evenly, place the asparagus spears around the edges, and place the salmon in the middle.","3)Top with a low fat, or fat free vinaigrette."] #PRE:"This is a simple salad that can be served for an elegant lunch or dinner. You can prepare fresh salmon on the grill and serve it warm over the greens, or use a canned salmon for a quick lunch."
#NAME:"Salmon with Ginger and Lime" #SERV:[2,4,8] #ING:[["1/8 c. cilantro, chopped","1-1/2 tbl. fresh ginger, peeled and chopped","1 tbl. minced garlic","1/2 jalapeño, seeded and chopped","1/8 c. water","1-1/2 tbl. lime juice","1/8 tsp. turmeric","3/4 lb. salmon fillet, cut into two-inch strips"],["1/4 c. cilantro, chopped","3 tbl. fresh ginger, peeled and chopped","2 tbl. minced garlic","1 jalapeño, seeded and chopped","1/4 c. water","3 tbl. lime juice","1/4 tsp. turmeric","1-1/2 lbs. salmon fillet, cut into two-inch strips"],["1/2 c. cilantro, chopped","6 tbl. fresh ginger, peeled and chopped","4 tbl. minced garlic","2 jalapeños, seeded and chopped","1/2 c. water","6 tbl. lime juice","1/2 tsp. turmeric","3 lbs. salmon fillet, cut into two-inch strips"]] #DIR:["1)In a blender (or with a mortar and pestle) grind the cilantro, ginger, garlic, and jalapeño with half the water until it is a paste. ","2)Add the lime juice and turmeric and mix well. Coat the fish lightly with the marinade and place on a platter. ","3)Combine the rest of the water and the remaining marinade in a large skillet and heat briefly.","4)Add the fish to the skillet and cover with the remaining marinade. Cover the skillet and cook over medium heat about 5-10 minutes or until cooked through. ","5)Serve over brown rice with steamed snow peas."] #PRE:"The beauty of this dish is the flavor mix of spicy ginger and mouth-puckering lime laced with the zing of cilantro. Fresh lime juice is better than bottled for this recipe, but I find that most store-bought limes are very dry, so use the bottled if necessary. Also, substitute halibut fillets for salmon if you prefer."
#NAME:"Salsa Cruda" #SERV:[2,4,8] #ING:[["3 fresh Roma tomatoes, chopped","1/8 c. V-8 juice","2 scallions, diced","1/4 tsp. tabasco sauce","1/2 tsp. lemon juice","1/4 c. cilantro, chopped"],["6 fresh Roma tomatoes, chopped","1/4 c. V-8 juice","4 scallions, diced","1/2 tsp. tabasco sauce","1 tsp. lemon juice","1/2 c. cilantro, chopped"],["12 fresh Roma tomatoes, chopped","1/2 c. V-8 juice","8 scallions, diced","1 tsp. tabasco sauce","2 tsp. lemon juice","1 c. cilantro, chopped"]] #DIR:["1)Combine all ingredients and let sit in the refrigerator for 30 minutes."] #PRE:"This is a great, quick salsa if you don’t have any chilies on hand."
#NAME:"Santa Fe Snapper" #SERV:[2,4,8] #ING:[["2 snapper fillets","1 lemon, or substitute 1/8 cup lemon juice for each lemon","1 scant tbl. Chef Paul Prudhomme’s Seafood Magic","1/2 c. Guitless Gourmet mild black bean dip","1/2 c. salsa"],["4 snapper fillets","2 lemons, or substitute 1/8 cup lemon juice for each lemon","2 scant tbl. Chef Paul Prudhomme’s Seafood Magic","3/4 c. Guitless Gourmet mild black bean dip","3/4 c. salsa"],["8 snapper fillets","4 lemons, or substitute 1/8 cup lemon juice for each lemon","4 scant tbl. Chef Paul Prudhomme’s Seafood Magic","1-1/2 c. Guitless Gourmet mild black bean dip","1-1/2 c. salsa"]] #DIR:["1)Rinse the snapper and place in a foil-lined shallow (2 inches) baking pan. Squeeze the lemons over the fish and sprinkle the seasoning over both sides. ","2)Heat the bean dip in a saucepan until warm, or microwave for 1 minute. ","3)Broil or grill the fish 5 minutes on one side, then 3-4 minutes on the other side.","4)Divide the hot bean dip among serving plates and place equal portions of snapper over each. Top each with a dollop of salsa.","5)Serve with steamed broccoli and baby (new) potatoes."] #PRE:"You can also use any Cajun seasoning in place of Chef Paul Prudhomme’s seafood mix. Believe me, the blend of these flavors is wonderful!"
#NAME:"Seafood Quesadilla" #SERV:[6,12,24] #ING:[["3 ozs. fat-free cheddar cheese, grated","1 scallion, chopped","1/4 lb. crabmeat, fresh or canned, shredded","3 no-oil whole wheat tortillas","1/4 c. salsa"],["6 ozs. fat-free cheddar cheese, grated","2 scallions, chopped","1/2 lb. crabmeat, fresh or canned, shredded","6 no-oil whole wheat tortillas","1/2 c. salsa"],["12 ozs. fat-free cheddar cheese, grated","4 scallions, chopped","1 lb. crabmeat, fresh or canned, shredded","12 no-oil whole wheat tortillas","1 c. salsa"]] #DIR:["1)Mix the cheese, scallions, and crab together in a bowl.","2)Spoon equal amounts of the mixture onto three of the tortillas, leaving a 1/2-inch border all the way around.","3)Place another tortilla over the top of each and bake in the toaster oven for 5 minutes, or until cheese is melted.","4)Cut into quarters, top with the salsa, and serve warm."]
#NAME:"Sesame Green Beans" #SERV:[2,4,8] #ING:[["1/2 lb. fresh green beans, trimmed and sliced","butter-flavored nonstick vegetable oil spray","1/2 tbl. poultry seasoning","1/4 tsp. sesame seeds"],["1 lb. fresh green beans, trimmed and sliced","butter-flavored nonstick vegetable oil spray","1 tbl. poultry seasoning","1/2 tsp. sesame seeds"],["2 lbs. fresh green beans, trimmed and sliced","butter-flavored nonstick vegetable oil spray","2 tbl. poultry seasoning","1 tsp. sesame seeds"]] #DIR:["1)Preheat oven to 450°.","2)Place the beans in a roasting pan and spritz with the vegetable oil spray. Roast for 10-15 minutes, stirring midway, or until tender. Toss with the seasoning and sesame seeds and roast for another 5 minutes."] #PRE:"Green beans are my son’s favorite—probably because they’re great finger food. The sesame seeds in this recipe add a nutty flavor and vitamin E to the dish."
#NAME:"Shrimp with Lemon Pepper Pasta" #SERV:[3,6,12] #ING:[["6 ozs. lemon pepper pasta","1/4 c. defatted chicken broth","1/4 c. white wine","1/2 lb. medium shrimp, peeled and deveined","1/2 c. lemon-dill fat-free salad dressing","4 cloves garlic, minced","1/4 c. chopped shallot","1/3 c. clam juice","1/4 c. chopped parsley","1/2 tbl. dried dill leaves","1/2 tsp. freshly ground pepper","salt to taste"],["12 ozs. lemon pepper pasta","1/2 c. defatted chicken broth","1/2 c. white wine","1 lb. medium shrimp, peeled and deveined","1 c. lemon-dill fat-free salad dressing","8 cloves garlic, minced","1/3 c. chopped shallot","2/3 c. clam juice","1/2 c. chopped parsley","1 tbl. dried dill leaves","1 tsp. freshly ground pepper","salt to taste"],["24 ozs. lemon pepper pasta","1 c. defatted chicken broth","1 c. white wine","2 lbs. medium shrimp, peeled and deveined","2 c. lemon-dill fat-free salad dressing","16 cloves garlic, minced","2/3 c. chopped shallot","1-1/3 c. clam juice","1 c. chopped parsley","2 tbl. dried dill leaves","2 tsp. freshly ground pepper","salt to taste"]] #DIR:["1)Cook the pasta according to package directions, drain, and rinse with cold water. Rinse again with chicken broth, drain, and set aside.","2)Heat half of the white wine in a large non-stick sauté pan over medium heat. Add the shrimp and sauté until just pink, stirring frequently, about 3 minutes. (If you’re using frozen, defrost and cook only 1 minute.) ","3)Using a slotted spoon, transfer the shrimp to a bowl. Add the dressing, garlic, and shallots to the pan and cook 2 minutes. Add the clam juice and the rest of the white wine, and decrease the heat to medium low. ","4)Return the shrimp to the pan with the clam juice mixture. Add parsley, dill, pepper, and cooked pasta. Toss to blend. Season with salt to taste.","5)Serve with baked tomatoes and green salad."] #PRE:"Lemon pepper pasta is fairly common among the flavored pastas these days. If, however, you can’t find it, get regular linguine and add 1 tablespoon of lemon pepper to the water as the pasta cooks. This recipe calls for fresh shrimp, but you can also use frozen precooked shrimp—just thaw before you add them to the recipe. Lemon-dill fat-free salad dressing is another ingredient called for here that can be fiddled with: feel free to use regular fat-free Italian dressing instead."
#NAME:"Simple Summer Pasta Salad" #SERV:[4,8,0] #ING:[["oz. small pasta shapes, such as penne or rotini","tbl. salt","tbl. olive oil","clove garlic, minced","c. grated Asiago or Parmesan cheese","c. oil-free Italian salad dressing","c. defatted chicken broth, or use vegetable stock","c. cider vinegar","red bell pepper, cored, seeded and diced","head broccoli, cut into small florets","oz. smoked turkey, cut in 1/4-inch by 1-inch strips","scallion, trimmed and sliced","tbl. capers, rinsed, drained and chopped","tbl. fresh basil leaves, chopped (half as much if dried)","salt and pepper to taste"],["6 ozs. small pasta shapes, such as penne or rotini","1 tbl. salt","1 tbl. olive oil","2 cloves garlic, minced","1/2 c. grated Asiago or Parmesan cheese","1/4 c. oil-free Italian salad dressing","1/4 c. defatted chicken broth, or use vegetable stock","1/3 c. cider vinegar","2 red bell peppers, cored, seeded and diced","1 head broccoli, cut into small florets","6 ozs. smoked turkey, cut in 1/4-inch by 1-inch strips","5 scallions, trimmed and sliced","3 tbl. capers, rinsed, drained and chopped","1 tbl. fresh basil leaves, chopped (half as much if dried)","salt and pepper to taste"],["12 ozs. small pasta shapes, such as penne or rotini","2 tbl. salt","2 tbl. olive oil","4 cloves garlic, minced","1 c. grated Asiago or Parmesan cheese","1/2 c. oil-free Italian salad dressing","1/2 c. defatted chicken broth, or use vegetable stock","2/3 c. cider vinegar","4 red bell peppers, cored, seeded and diced","2 heads broccoli, cut into small florets","12 ozs. smoked turkey, cut in 1/4-inch by 1-inch strips","10 scallions, trimmed and sliced","6 tbl. capers, rinsed, drained and chopped","2 tbl. fresh basil leaves, chopped (half as much if dried)","salt and pepper to taste"]] #DIR:["1)In a large pot, bring 4 quarts of water to a boil over high heat. Add pasta and salt and cook for 8 to 10 minutes, or just until tender. Drain in a colander and refresh under cold water; place in a large bowl","2)Heat a third of the oil in a large non-stick skillet over medium-high heat and sauté the garlic until light and gold. Transfer to blender, along with cheese, vinaigrette, chicken stock, vinegar; purée until smooth. Set aside.","3)Heat half of the remaining oil in the skillet over medium-high heat and add red peppers. Sauté for 2 minutes, or until slightly softened. Add to the pasta. ","4)Heat the remaining oil in the skillet, add the broccoli florets, and sauté for 2 to 3 minutes, or until bright green and beginning to soften. Add to the pasta.","5)When the vegetables have cooled, add the turkey, scallions, capers and basil to the pasta mixture. Toss with dressing. Season with salt, pepper and additional vinegar, if desired. Serve immediately."] #PRE:"Fresh basil perks up this salad featuring the best garden produce, smoked turkey and capers."
#NAME:"Skinny Slaw" #SERV:[3,6,12] #ING:[["8 ozs. cole slaw blend, (precut vegetables, found in the produce section)","3/4 c. nonfat vanilla yogurt","1/8 c. cider vinegar","1/2 tbl. Dijon mustard","1/4 tsp. paprika","1/2 tsp. black pepper, coarsley ground","1/8 tsp. salt"],["16 ozs. cole slaw blend, (precut vegetables, found in the produce section)","1-1/2 c. nonfat vanilla yogurt","1/4 c. cider vinegar","1 tbl. Dijon mustard","1/2 tsp. paprika","1 tsp. black pepper, coarsley ground","1/4 tsp. salt"],["32 ozs. cole slaw blend, (precut vegetables, found in the produce section)","3 c. nonfat vanilla yogurt","1/2 c. cider vinegar","2 tbl. Dijon mustard","1 tsp. paprika","2 tsp. black pepper, coarsley ground","1/2 tsp. salt"]] #DIR:["1)Place the cole slaw blend in a large bowl.","2)In a separate bowl, combine the yogurt, vinegar, mustard, and paprika. ","3)Pour the dressing over the cole slaw; blend and toss until coated.","4)Add salt and pepper, and refrigerate for at least 20 minutes."] #PRE:"This slaw is made with vanilla yogurt to give it a tangy, sweet taste. For a spicier cole slaw, add more vinegar and mustard to the recipe."
#NAME:"Smoked Chicken Pizza" #SERV:[4,8,0] #ING:[["c. freshly ground white pepper","boneless skinless chicken breast (4 ounce), cooked and shredded into 1/4-inch strips ","pizza crust, prebaked for 5 minutes","c. fat-free pizza sauce","onion, diced","green bell pepper, diced","oz. fat-free Monterey Jack cheese, grated"],["1/4 c. freshly ground white pepper","2 boneless skinless chicken breasts (4 ounce), cooked and shredded into 1/4-inch strips ","1 pizza crust, prebaked for 5 minutes","1 c. fat-free pizza sauce","1 onion, diced","1/2 green bell pepper, diced","6 ozs. fat-free Monterey Jack cheese, grated"],["1/2 c. freshly ground white pepper","4 boneless skinless chicken breasts (4 ounce), cooked and shredded into 1/4-inch strips ","2 pizza crusts, prebaked for 5 minutes","2 c. fat-free pizza sauce","2 onions, diced","1 green bell pepper, diced","12 ozs. fat-free Monterey Jack cheese, grated"]] #DIR:["1)Preheat oven to 350°.","2)Place the hickory flavoring in a bowl, then add the chicken. Coat thoroughly and allow too marinate for about 10 minutes.","3)Keeping the prebaked crust on the baking sheet (or in the baking pan), spread the pizza sauce evenly over the crust, leaving a 1/2-inch sauce-free border, then sprinkle on the onion and bell pepper. ","4)Place the shredded chicken across the top, sprinkle with cheese, adding more or less to your taste.","5)Bake for 10-15 minutes, or until the cheese melts and is bubbly."] #PRE:"I created this pizza for a client who had an addiction to the smoked chicken pizza at his favorite restaurant. That one, though wasn’t as low in fat as this one. For a really smoky flavor, marinate the raw chicken in the hickory flavoring, and then grill, shred and put on the pizza. If you’re in a rush and don’t have the time to cook the chicken, use canned chicken meat and marinate in the hickory flavoring."
#NAME:"Southern Baked Chicken" #SERV:[2,4,8] #ING:[["1 boneless skinless chicken breast (6 ounce)","1 skinless chicken thighs","1 skinless chicken drumstick","1 c. water, ice cold","1/2 c. whole wheat flour","1/8 c. wheat germ","1/2 tbl. garlic powder","1/2 tbl. onion powder","1/8 tsp. paprika","1/8 tsp. red pepper flakes","1/4 tsp. cinnamon","1/2 pinch chili powder","1/8 tsp. ground clove","1/2 pinch freshly ground white pepper"],["2 boneless skinless chicken breasts (6 ounce)","2 skinless chicken thighs","2 skinless chicken drumsticks","2 c. water, ice cold","3/4 c. whole wheat flour","1/4 c. wheat germ","1 tbl. garlic powder","1 tbl. onion powder","1/4 tsp. paprika","1/4 tsp. red pepper flakes","1/2 tsp. cinnamon","1 pinch chili powder","1/4 tsp. ground clove","1 pinch freshly ground white pepper"],["4 boneless skinless chicken breasts (6 ounce)","4 skinless chicken thighs","4 skinless chicken drumsticks","4 c. water, ice cold","1-1/2 c. whole wheat flour","1/2 c. wheat germ","2 tbl. garlic powder","2 tbl. onion powder","1/2 tsp. paprika","1/2 tsp. red pepper flakes","1 tsp. cinnamon","2 pinch chili powder","1/2 tsp. ground clove","2 pinch freshly ground white pepper"]] #DIR:["1)Preheat the oven to 400°.","2)Remove the skin from the chicken pieces if necessary, then place chicken in the ice water for about 20 minutes.","3)In a medium size bowl, combine the flour, wheat germ, garlic and onion powders, and spices to create a flour mixture.","4)In a shallow bowl, combine the egg whites, Worcestershire sauce, and white pepper.","5)Take the chicken out of the ice water and pat dry. Roll the chicken pieces in the egg mixture, let excess drip off, then roll them in the flour mixture until completely coated.","6)Spritz a shallow baking pan with vegetable oil spray and place the coated chicken in the pan. Cover the chicken with a layer of wax paper and bake at 400 or about 20 minutes; remove the wax paper and cook for an additional 10 to 15 minutes or until cooked through and golden brown on top.","7)Serve with Honey Mustard Dip, mashed potatoes, and peas."] #PRE:"I created this dish about eight years ago for my food business. It’s wonderfully crispy and delicious and makes a great picnic dish. If you don’t have time to go through the whole process of mixing the batter, here’s a great no-brainer shortcut: Take any of the great new fat-free flavored crackers like Hain Fire Crackers or Auburn Farms onion crackers, and put them in a blender to turn them into crumbs. Substitute them for the flour mixture, below."
#NAME:"Southwestern Three-Bean Salad" #SERV:[6,12,0] #ING:[["can black beans (16-ounce), drained and rinsed","can pinto beans or black-eyed peas (15-ounce), drained and rinsed ","can chickpeas (19-ounce), drained and rinsed","small Vidalia, Maui or Walla Walla onion, halved and thinly sliced","c. cilantro, chopped ","chipotle peppers packed in adobo sauce, drained and finely chopped","tbl. wine or cider vinegar","tbl. olive oil","salt and pepper to taste","head iceburg lettuce, cored and shredded","tbl. lime juice","tbl. lemon juice"],["1 can black beans (16-ounce), drained and rinsed","1 can pinto beans or black-eyed peas (15-ounce), drained and rinsed ","1 can chickpeas (19-ounce), drained and rinsed","1/2 small Vidalia, Maui or Walla Walla onion, halved and thinly sliced","1/4 c. cilantro, chopped ","2 chipotle peppers packed in adobo sauce, drained and finely chopped","3 tbl. wine or cider vinegar","1 tbl. olive oil","salt and pepper to taste","1/2 head iceburg lettuce, cored and shredded","1 tbl. lime juice","1 tbl. lemon juice"],["2 cans black beans (16-ounce), drained and rinsed","2 cans pinto beans or black-eyed peas (15-ounce), drained and rinsed ","2 cans chickpeas (19-ounce), drained and rinsed","1 small Vidalia, Maui or Walla Walla onion, halved and thinly sliced","1/2 c. cilantro, chopped ","4 chipotle peppers packed in adobo sauce, drained and finely chopped","6 tbl. wine or cider vinegar","2 tbl. olive oil","salt and pepper to taste","1 head iceburg lettuce, cored and shredded","2 tbl. lime juice","2 tbl. lemon juice"]] #DIR:["1)In a large bowl, combine the black beans, pinto beans or black-eyed peas, chickpeas, onions, cilantro, chiptotles, or vinegar and oil. Toss until mixed well. Season with salt and pepper.","2)(This salad can be prepared ahead of time and stored, covered and refrigerated for up to 2 days.) Arrange lettuce on a serving platter and mound the bean mixture over top."]
#NAME:"Southwestern Wrap" #SERV:[2,4,8] #ING:[["1/4 red bell pepper, diced fine","1/2 tbl. balsamic vinegar","1 tbl. vegetable broth, (or use defatted chicken broth)","1/4 lb. ground turkey breast","1 tsp. Cajun seasoning, Chef Paul Prudhomme’s or other","2 no-oil whole wheat tortillas","2 ozs. fat-free cheddar cheese, grated","2 tsp. tomatillo salsa or green salsa"],["1/2 red bell pepper, diced fine","1 tbl. balsamic vinegar","2 tbl. vegetable broth, (or use defatted chicken broth)","1/2 lb. ground turkey breast","2 tsp. Cajun seasoning, Chef Paul Prudhomme’s or other","4 no-oil whole wheat tortillas","4 ozs. fat-free cheddar cheese, grated","4 tsp. tomatillo salsa or green salsa"],["1 red bell pepper, diced fine","2 tbl. balsamic vinegar","4 tbl. vegetable broth, (or use defatted chicken broth)","1 lb. ground turkey breast","4 tsp. Cajun seasoning, Chef Paul Prudhomme’s or other","8 no-oil whole wheat tortillas","8 ozs. fat-free cheddar cheese, grated","8 tsp. tomatillo salsa or green salsa"]] #DIR:["1)Place the red pepper in a small bowl and douse with the vinegar; set aside to marinate.","2)Heat the chicken broth in a non-stick sauté pan.","3)Add the ground turkey, then the Cajun seasoning as you stir. Continue cooking over medium heat until the turkey is no longer pink.","4)Remove from heat and drain. Drain the pepper.","5)Lay the tortillas flat and spoon the cooked turkey, grated cheese, pepper, and 1 teaspoon of the salsa onto each. Fold two ends of the tortillas in first, then roll them into burritos. Top with a dollop of fat-free sour cream, if desired.","6)These store well in the fridge for up to three days."] #PRE:"This burrito isn’t as spicy as the Burritos Supreme; however, it has a savory mix of spices that make the taste buds take notice."
#NAME:"Spaghetti with Pomodoro Clam Sauce" #SERV:[2,4,8] #ING:[["1/4 c. white wine","1/2 onion, chopped","1/8 c. V-8 juice","2 fresh Roma tomatoes, seeded and chopped","1 clove garlic, minced","1/2 can whole baby clams (10-ounce), drained, with juice reserved","1/2 tbl. dried basil","1/4 c. chopped parsley","1/8 tsp. freshly ground pepper","salt to taste","1/2 lb. spaghetti"],["1/2 c. white wine","1 onion, chopped","1/4 c. V-8 juice","4 fresh Roma tomatoes, seeded and chopped","2 cloves garlic, minced","1 can whole baby clams (10-ounce), drained, with juice reserved","1 tbl. dried basil","1/3 c. chopped parsley","1/4 tsp. freshly ground pepper","salt to taste","1 lb. spaghetti"],["1 c. white wine","2 onions, chopped","1/2 c. V-8 juice","8 fresh Roma tomatoes, seeded and chopped","4 cloves garlic, minced","2 cans whole baby clams (10-ounce), drained, with juice reserved","2 tbl. dried basil","2/3 c. chopped parsley","1/2 tsp. freshly ground pepper","salt to taste","2 lbs. spaghetti"]] #DIR:["1)Heat the white wine in a large non-stick skillet over medium heat. Add the onion and the V-8 juice and cook until the onion is softened, about 5 minutes.","2)Add the chopped tomatoes and garlic and continue stirring, cooking for about 3 minutes.","3)Stir in the reserved clam juice and basil; bring to a simmer. Cook over low heat for 5 minutes. ","4)Add the parsley, clams, pepper, and salt, and heat through.","5)In the meantime cook the spaghetti according to package directions.","6)Drain and toss with the sauce. Top with Parmesan and serve with a crusty whole wheat bread."] #PRE:"I suppose in an ideal world, this recipe is better with fresh clams and fresh basil, and if you have the time, by all means use them. But we are in the “no-brainer” world here and this recipe tastes scrumptious no matter what."
#NAME:"Spanish Rice & Pollo" #SERV:[2,4,8] #ING:[["1/2 box Spanish rice pilaf","1/4 c. frozen peas","1/4 c. frozen corn","1-1/2 fresh Roma tomatoes, chopped","1 boneless skinless chicken breast (6 ounce)","freshly ground pepper to taste","nonstick vegetable oil spray"],["1 box Spanish rice pilaf","1/2 c. frozen peas","1/2 c. frozen corn","3 fresh Roma tomatoes, chopped","2 boneless skinless chicken breasts (6 ounce)","freshly ground pepper to taste","nonstick vegetable oil spray"],["2 boxes Spanish rice pilaf","1 c. frozen peas","1 c. frozen corn","6 fresh Roma tomatoes, chopped","4 boneless skinless chicken breasts (6 ounce)","freshly ground pepper to taste","nonstick vegetable oil spray"]] #DIR:["1)Make the rice according to package directions, eliminating the oil. Add the frozen vegetables and chopped tomatoes to the rice during the last 10 minutes of cooking. ","2)Season the chicken with pepper and place in a sauté pan spritzed with vegetable oil spray. ","3)Sauté chicken breasts for 12 minutes over medium heat; turn and cook 5 more minutes or until cooked through.","4)Remove chicken from pan and cut into 1-inch cubes. Fold into rice mixture."] #PRE:"For a quick dinner, this recipe can also be made with one can of boneless chicken breasts, which can be found in the same aisle as canned tuna in your supermarket."
#NAME:"Spanish Sole" #SERV:[3,6,12] #ING:[["1/8 c. white wine","1/2 large onion, halved and sliced","1/2 red bell pepper, cored,seeded, and chopped","1/2 clove garlic, minced","1 can stewed tomatoes (8-ounce)","1-1/2 tbl. salsa","1 lb. white fish fillets, boned","1/8 c. olives"],["1/4 c. white wine","1 large onion, halved and sliced","1 red bell pepper, cored,seeded, and chopped","1 clove garlic, minced","2 cans stewed tomatoes (8-ounce)","3 tbl. salsa","2 lbs. white fish fillets, boned","1/4 c. olives"],["1/2 c. white wine","2 large onions, halved and sliced","2 red bell peppers, cored,seeded, and chopped","2 cloves garlic, minced","4 cans stewed tomatoes (8-ounce)","6 tbl. salsa","4 lbs. white fish fillets, boned","1/2 c. olives"]] #DIR:["1)Preheat oven to 450°. ","2)Heat the wine in a skillet over medium heat. Add the onion, bell pepper, and garlic, and sauté until the onion is transparent. ","3)Add the tomatoes and salsa to the skillet and simmer, covered, for 10 minutes.","4)Place the fillets in a large baking dish. Pour the tomato mixture over the fish and top with the olives. Bake until the fish is cooked through, about 15-20 minutes. ","5)Serve our Spanish rice pilaf with peas."] #PRE:"If you like, take a shortcut here: just pour the salsa and stewed tomatoes over the fish before cooking rather than adding all the other ingredients. For more flavor you can also top this with some spicy bean dip; the next day you can fill a corn tortilla with the leftovers for a quick lunch. You can also use other white fish such as snapper, orange roughy, and tilapia."
#NAME:"Spicy Sea Bass with Fruit Salsa" #SERV:[2,4,8] #ING:[["1 large orange, peeled, seeded, and pith removed","1/2 pt. strawberries, stemmed and chopped","1/4 jalapeño, seeded and minced","1/4 c. chopped scallion","1/8 c. fresh mint, chopped","1 tbl. fresh or bottled lime juice, (fresh preferred)","1/2 tbl. lemon juice","1 tsp. honey","salt and pepper to taste","1 lb. sea bass, cut into 6 pieces","1/4 c. lemon juice","1 tsp. Cajun seasoning","nonstick vegetable oil spray"],["2 large oranges, peeled, seeded, and pith removed","1 pt. strawberries, stemmed and chopped","1/2 jalapeño, seeded and minced","1/2 c. chopped scallion","1/4 c. fresh mint, chopped","2 tbl. fresh or bottled lime juice, (fresh preferred)","1 tbl. lemon juice","2 tsp. honey","salt and pepper to taste","2 lbs. sea bass, cut into 6 pieces","1/2 c. lemon juice","2 tsp. Cajun seasoning","nonstick vegetable oil spray"],["4 large oranges, peeled, seeded, and pith removed","2 pts. strawberries, stemmed and chopped","1 jalapeño, seeded and minced","1 c. chopped scallion","1/2 c. fresh mint, chopped","4 tbl. fresh or bottled lime juice, (fresh preferred)","2 tbl. lemon juice","4 tsp. honey","salt and pepper to taste","4 lbs. sea bass, cut into 6 pieces","1 c. lemon juice","4 tsp. Cajun seasoning","nonstick vegetable oil spray"]] #DIR:["1)Prepare the salsa first: Section the oranges and chop into 1/2-inch cubes. Let the oranges drain in a colander. Place the strawberries in a medium-size bowl with the oranges, minced jalapeño, scallions, mint, lime juice, and lemon juice. Season with the honey and salt and pepper, and let chill for at least one hour or overnight. Stir occasionally.","2)To grill the fish: Rinse the fish and pour the lemon juice over it, then sprinkle the Cajun seasoning on top. Heat the grill and spray with vegetable oil spray. Place the fish on the grill and cook over medium heat. In the meantime, place the lemon Cajun marinade in a small saucepan and either set it on top of the grill to heat, or heat it on the stove for 3-5 minutes. Cook the fish for about 15-20 minutes or until it is no longer transparent. Do not turn. When the fish is done, place it on a dish and pour the heated lemon Cajun marinade over the top.","3)To broil the fish: Place the fish in a shallow baking pan and cover with the lemon Cajun marinade. Place in the broiler about 4-5 inches from the flame. Cook for about 10 minutes and, using a long metal spatula, lift and turn the fish; cook for another 5-10 minutes (depending on the thickness of the pieces) or until no longer transparent.","4)To serve: Place on individual plates and spoon the cold salsa over the top. Serve over wild rice accompanied by steamed broccoli."] #PRE:"This is a wonderful salsa for any spicy dish, but especially complements sea bass, swordfish, and salmon. You can use frozen whole strawberries if fresh are out of season; just make sure you thaw and drain them well. The salsa can be made in advance—with more time to sit, it will have more of a kick, and dinner the next day will be a snap."
#NAME:"Spike Burger" #SERV:[2,4,8] #ING:[["1/2 lb. ground turkey breast","1/2 tbl. Spike seasoning","1/4 c. diced onion","1 egg white, lightly beaten","1 oz. fat-free Monterey Jack cheese, grated, (optional)","2 slices fresh green beans","2 whole wheat buns"],["1 lb. ground turkey breast","1 tbl. Spike seasoning","1/2 c. diced onion","2 egg whites, lightly beaten","2 ozs. fat-free Monterey Jack cheese, grated, (optional)","4 slices fresh green beans","4 whole wheat buns"],["2 lbs. ground turkey breast","2 tbl. Spike seasoning","1 c. diced onion","4 egg whites, lightly beaten","4 ozs. fat-free Monterey Jack cheese, grated, (optional)","8 slices fresh green beans","8 whole wheat buns"]] #DIR:["1)Combine turkey, seasoning, onion and egg whites in a large bowl.","2)Form into patties.","3)To grill: It’s best to bake them for about 10 minutes at 400° first so they don’t crumble on the grill. Then place the pre-baked patties on a heated grill and cook for 7 minutes; turn and cook for 7 minutes, or until burgers are cooked through and no longer pink in the middle.","4)To broil: Place patties on a foil-lined broiler pan and broil for 15 minutes; turn and cook for another 5 minutes or until done.","5)Serve with fat-free Jack cheese and tomato."] #PRE:"This is as simple as simple can be. Remember, frozen chopped onions will cook faster and work wonderfully in this recipe because you want to keep cooking time to a minimum: the longer the turkey cooks the drier it becomes. Just make sure you defrost and drain the frozen onions first. "
#NAME:"Spinach and Garlic Chicken Meatballs" #SERV:[3,6,12] #ING:[["1/2 egg, lightly beaten","1-1/4 lbs. ground chicken breast","1 tbl. Italian seasoning","1/2 tsp. salt, (optional)","1/2 tbl. garlic powder","olive-flavored nonstick vegetable oil spray","1 clove garlic, minced","1/8 c. white wine","1 c. Millina’s or other fat-free brand pasta sauce","1/2 lb. spaghetti","1/8 c. defatted chicken broth"],["1 egg, lightly beaten","2-1/2 lbs. ground chicken breast","2 tbl. Italian seasoning","1 tsp. salt, (optional)","1 tbl. garlic powder","olive-flavored nonstick vegetable oil spray","2 cloves garlic, minced","1/4 c. white wine","2 c. Millina’s or other fat-free brand pasta sauce","1 lb. spaghetti","1/4 c. defatted chicken broth"],["2 eggs, lightly beaten","5 lbs. ground chicken breast","4 tbl. Italian seasoning","2 tsp. salt, (optional)","2 tbl. garlic powder","olive-flavored nonstick vegetable oil spray","4 cloves garlic, minced","1/2 c. white wine","4 c. Millina’s or other fat-free brand pasta sauce","2 lbs. spaghetti","1/2 c. defatted chicken broth"]] #DIR:["1)Combine the egg with the ground chicken, Italian seasoning, salt, and garlic powder.","2)Fill a large saucepan with water (4-6 cups), and bring to a low boil.","3)Form the ground chicken mixture into small meatballs and simmer until they float to the surface and are no longer pink in middle. With a slotted spoon, transfer to a bowl.","4)Spray a medium saucepan with the olive-flavored oil and add the minced garlic. Heat on low until the garlic begins to sizzle, then add the white wine. Cook for about 4 minutes, or until the garlic is transparent and the wine is bubbling. ","5)Add the pasta sauce and cook about 3-4 minutes, stirring. Turn off heat and set aside. ","6)Cook the spaghetti according to package directions, drain, and rinse with cold water. Rinse again with the chicken broth, drain, and serve topped with the chicken meatballs and pasta sauce. ","7)Top with grated Parmesan and serve with salad and crusty bread."] #PRE:"Yes, it’s possible to have a delicious favorite like spaghetti and meatballs and not feel like you have to digest it for days. This is a real hearty Italian food without the weight, and a favorite of singer Natalie Cole. If you have time, this dish also goes great with the Sun-Dried Tomato Basil Sauce, or use your favorite bottled fat-free pasta sauce."
#NAME:"Spinach Dip" #SERV:[8,16,32] #ING:[["1/2 pkg. frozen chopped spinach (12-ounce), or substitute 1 lb. fresh per package","1/2 c. lowfat sourcream, or lowfat small curd cottage cheese","1/4 c. plain nonfat yogurt","1/4 c. chopped parsley","1/8 c. chopped scallion","1/2 tsp. salt","freshly ground pepper to taste"],["1 pkg. frozen chopped spinach (12-ounce), or substitute 1 lb. fresh per package","1 c. lowfat sourcream, or lowfat small curd cottage cheese","1/2 c. plain nonfat yogurt","1/2 c. chopped parsley","1/4 c. chopped scallion","1 tsp. salt","freshly ground pepper to taste"],["2 pkgs. frozen chopped spinach (12-ounce), or substitute 1 lb. fresh per package","2 c. lowfat sourcream, or lowfat small curd cottage cheese","1 c. plain nonfat yogurt","1 c. chopped parsley","1/2 c. chopped scallion","2 tsp. salt","freshly ground pepper to taste"]] #DIR:["1)If using fresh spinach, rinse thoroughly and trim tough ends, boil or steam spinach until wilted; drain thoroughly and chop. If using frozen, squeeze by hand to remove all moisture or wrap in paper towels and squeeze.","2)In a bowl, mix together spinach, sour cream, yogurt, parsley, scallions, salt, and pepper to taste. Cover and refrigerate for at least 4 hours or overnight to blend flavors."]
#NAME:"Spinach Garlic Hummus" #SERV:[4,8,16] #ING:[["1/8 c. white wine","olive-flavored nonstick vegetable oil spray","1/2 onion, chopped","1/2 clove garlic, minced","1/2 can garbanzo beans, drained","1/2 c. spinach leaves, chopped","1/8 c. lemon juice","1/4 tsp. turmeric","1/8 tsp. salt"],["1/4 c. white wine","olive-flavored nonstick vegetable oil spray","1 onion, chopped","1 clove garlic, minced","1 can garbanzo beans, drained","1 c. spinach leaves, chopped","1/4 c. lemon juice","1/2 tsp. turmeric","1/4 tsp. salt"],["1/2 c. white wine","olive-flavored nonstick vegetable oil spray","2 onions, chopped","2 cloves garlic, minced","2 cans garbanzo beans, drained","2 c. spinach leaves, chopped","1/2 c. lemon juice","1 tsp. turmeric","1/2 tsp. salt"]] #DIR:["1)Thaw and drain the spinach and set aside. Spray a sauté pan with the olive flavored spray and add the garlic.","2)Stir on high heat, adding more spray when necessary, until the garlic is golden brown.","3)Add the white wine, and add the onions; sauté until tender.","4)Puree beans in food processor. Add onions, garlic, spinach, and remaining ingredients and blend until desired consistency.","5)Garnish with parsley or toasted sesame seeds, if desired."]
#NAME:"Spinach Quesadilla" #SERV:[6,12,24] #ING:[["nonstick vegetable oil spray","3 whole no-oil, corn tortillas","1/2 c. fat-free mild Mexican or cheddar cheese, grated","1/4 c. salsa"],["nonstick vegetable oil spray","6 whole no-oil, corn tortillas","1 c. fat-free mild Mexican or cheddar cheese, grated","1/2 c. salsa"],["nonstick vegetable oil spray","12 whole no-oil, corn tortillas","2 c. fat-free mild Mexican or cheddar cheese, grated","1 c. salsa"]] #DIR:["1)Spritz a non-stick medium sauté pan with vegetable oil spray and place over high heat. Place a tortilla in the pan and top with a third of the cheese, leaving a 1/2-inch border all the way around.","2)Place another tortilla on top and cook until the bottom tortilla is lightly toasted, about 2 minutes.","3)Turn and cook until the cheese has melted and the other tortilla is slightly brown. ","4)Transfer to a plate and cover with foil to keep warm. Repeat with the remaining tortillas and cheese. ","5)Cut into quarters, top with the salsa, and serve warm."] #PRE:"This is a great example of a classic Mexican snack that’s thought of as junk food, or if not junk, then just plain fattening. It doesn’t have to be as you can see by the ingredients used here."
#NAME:"Split Pea Soup with Carrots" #SERV:[3,6,12] #ING:[["2 c. water","1/2 c. dry green split peas","1/2 c. shredded carrots","1/8 c. chopped celery","1/8 c. diced onion","1/8 tsp. dried thyme leaves","pinch cayenne pepper","1/2 tsp. lemon juice","1/2 tomato, chopped"],["4 c. water","3/4 c. dry green split peas","3/4 c. shredded carrots","1/4 c. chopped celery","1/4 c. diced onion","1/4 tsp. dried thyme leaves","pinch cayenne pepper","1 tsp. lemon juice","1 tomato, chopped"],["8 c. water","1-1/2 c. dry green split peas","1-1/2 c. shredded carrots","1/2 c. chopped celery","1/2 c. diced onion","1/2 tsp. dried thyme leaves","pinch cayenne pepper","2 tsp. lemon juice","2 tomatoes, chopped"]] #DIR:["1)Place water, split peas, carrots, celery, onions, thyme, and cayenne pepper in a large soup pot. Bring to a boil. Reduce heat and simmer for one hour or until peas are tender.","2)Transfer to a blender or food processor and purée. Return to pot and warm through. Stir in lemon juice. Serve garnished with chopped tomato."]
#NAME:"Steamed Spinach and Garlic" #SERV:[2,4,8] #ING:[["1 c. spinach leaves, rinsed and stems removed","1 tbl. minced garlic"],["2 c. spinach leaves, rinsed and stems removed","2 tbl. minced garlic"],["4 c. spinach leaves, rinsed and stems removed","4 tbl. minced garlic"]] #DIR:["1)Place the fresh spinach leaves in a steamer filled with 1-inch water. Add the garlic to the spinach and toss to combine. Steam for 2-3 minutes after the water boils, or until the spinach is just wilted, not mushy.","2)Garnish if desired with a few slivers of grated Parmesan cheese or some pimentos. Serve hot."]
#NAME:"Stir Fry Shrimp" #SERV:[2,4,8] #ING:[["1 tbl. defatted chicken broth","1/8 c. sake","1 clove garlic, minced","1/2 tbl. ginger, peeled and minced","1/2 c. tamari sauce","1/2 pkg. frozen Japanese vegetables (6-ounce), defrosted and drained","1/2 lb. frozen bay shrimp"],["2 tbl. defatted chicken broth","1/4 c. sake","2 cloves garlic, minced","1 tbl. ginger, peeled and minced","1 c. tamari sauce","1 pkg. frozen Japanese vegetables (6-ounce), defrosted and drained","1 lb. frozen bay shrimp"],["4 tbl. defatted chicken broth","1/2 c. sake","4 cloves garlic, minced","2 tbl. fresh ginger, peeled and minced","2 c. tamari sauce","2 pkgs. frozen Japanese vegetables (6-ounce), defrosted and drained","2 lbs. frozen bay shrimp"]] #DIR:["1)Heat a wok or large non-stick sauté pan over medium heat. Add the chicken broth, sake, garlic, and ginger. ","2)Cook on high heat for about 4 minutes, until the mixture is bubbling and most of the sake has burned off. Add the tamari sauce and the vegetables and stir.","3)Cook for about 2 minutes more, then remove the vegetables with a slotted spoon. Add the shrimp.","4)Keep stirring and cook until the shrimp is no longer frozen—about 3 minutes. Remove with a slotted spoon and place on top of the vegetables. If you want to add some bean sprouts or bamboo shoots, do so now and cook for 2 minutes. ","5)Serve the shrimp and vegetable mixture over brown rice and pour the leftover sauce over each serving."] #PRE:"It used to be that Asian stir-fries meant a lot of work. Just watching a Japanese chef chop those vegetables at rapid-fire speed was enough to intimidate anyone! The word “fry” didn’t help matters either. But now that we have access to bags of frozen and fresh precut veggies, stir-fries are one of the easiest dishes to prepare. Certainly, go ahead and use fresh vegetables and shrimp if you like, but adjust the cooking times. If you use fresh vegetables, then allow about 5 more minutes’ cooking time. If you use fresh shrimp, allow about 2 more minutes’ cooking time after you add the shrimp."
#NAME:"Stuffed Bell Peppers" #SERV:[2,4,8] #ING:[["1 red bell pepper, sliced lengthwise, remove seeds and cores","1/2 lb. ground turkey breast","3/4 c. brown rice","2-1/2 fresh Roma tomatoes, chopped","1/2 tbl. Paula’s Poultry seasoning","1/2 tbl. Worcestershire sauce","1/2 tsp. dried parsley","3/4 tsp. dried minced onion","1/2 tbl. granulated garlic","1/4 c. dry white wine","1 c. Pritikin Spaghetti Sauce (or any no-oil pasta sauce)"],["2 red bell peppers, sliced lengthwise, remove seeds and cores","1 lb. ground turkey breast","1-1/2 c. brown rice","5 fresh Roma tomatoes, chopped","1 tbl. Paula’s Poultry seasoning","1 tbl. Worcestershire sauce","1 tsp. dried parsley","1-1/2 tsp. dried minced onion","1 tbl. granulated garlic","1/2 c. dry white wine","2 c. Pritikin Spaghetti Sauce (or any no-oil pasta sauce)"],["4 red bell peppers, sliced lengthwise, remove seeds and cores","2 lbs. ground turkey breast","3 c. brown rice","10 fresh Roma tomatoes, chopped","2 tbl. Paula’s Poultry seasoning","2 tbl. Worcestershire sauce","2 tsp. dried parsley","3 tsp. dried minced onion","2 tbl. granulated garlic","1 c. dry white wine","4 c. Pritikin Spaghetti Sauce (or any no-oil pasta sauce)"]] #DIR:["1)Preheat the oven to 400°. ","2)Prepare the brown rice according to package directions, then toss with the poultry seasoning, Worcestershire sauce, parsley flakes, and onion flakes. Set aside. ","3)Slice the bell peppers lengthwise and remove seeds and cores, set aside. ","4)Sauté the ground turkey in the white wine and the granulated garlic, set aside to cool slightly. ","5)Mix the rice and ground turkey together in a bowl. Chop the plum tomatoes and mix in with the turkey and rice. ","6)Spray a 2-inch shallow baking pan with a non-stick cooking spray and place the bell peppers close together, skin side down, in the pan ","7)Stuff the bells with the turkey, rice and tomato mixture and pour the pasta sauce over the top of each bell pepper until completely covered. ","8)Place aluminum foil over the top in the shape of a tent. Bake at 400° for 15 minutes, then remove foil and bake for another 7-10 minutes, until the peppers are soft. ","9)Serve with a salad."]
#NAME:"Stuffed Yam" #SERV:[1,2,4] #ING:[["1 yam","1/4 c. frozen corn, cooked","1/4 c. chopped red bell pepper","2 ozs. fat-free Jack cheese, grated","1/2 pinch nutmeg","1/4 tsp. cinnamon","1/2 tbl. maple syrup"],["2 yams","1/2 c. frozen corn, cooked","1/2 c. chopped red bell pepper","4 ozs. fat-free Jack cheese, grated","1 pinch nutmeg","1/2 tsp. cinnamon","1 tbl. maple syrup"],["4 yams","1 c. frozen corn, cooked","1 c. chopped red bell pepper","8 ozs. fat-free Jack cheese, grated","2 pinch nutmeg","1 tsp. cinnamon","2 tbl. maple syrup"]] #DIR:["1)Prick yams several times all over with a fork and rinse with water.","2)For Microwave: Put the wet yams in a plastic bag and place in the microwave. Cook on high for 1-15 minutes (depending on the size of the yams). Poke with a fork to see if they are soft all the way through.","3)For Oven: Wrap the yams in aluminum foil and place in a preheated 350° oven. Bake for 15-20 minutes or until soft all the way through.","4)When yams are done, slice down the middle and scoop out the flesh. In a medium-size bowl, mix with the remaining ingredients.","5)Stuff the yam mixture back into the skin or transfer to a baking dish. Place back in the microwave for another 30 seconds, or in the oven for another 5 minutes."] #PRE:"The yam has become my new best friend. Not only is it satisfying, rich, and slightly sweet, it has all the beta carotene you need for one day. So don’t wait for Thanksgiving to roll around. Stock up on some yams."
#NAME:"Sweet Potato Chili" #SERV:[2,4,8] #ING:[["1/4 c. white wine","1/2 red bell pepper, diced","3/4 c. diced onion","1/2 tsp. garlic powder","1/2 tbl. minced garlic","1/2 tbl. chili powder","1 tsp. ground cumin","1/2 can whole tomatoes (16-ounce), peeled, with juice","1/2 can black beans (16-ounce), rinsed and drained","1 c. crookneck squash or zucchini, diced","1/2 tbl. jalapeño, seeded and chopped","2 large yams or sweet potatoes, as optional serving “bowl”","2 tbl. nonfat sour cream, (optional garnish)","2 tsp. cilantro leaves, chopped (for optional garnish)"],["1/2 c. white wine","1 red bell pepper, diced","1-1/2 c. diced onion","1 tsp. garlic powder","1 tbl. minced garlic","1 tbl. chili powder","2 tsp. ground cumin","1 can whole tomatoes (16-ounce), peeled, with juice","1 can black beans (16-ounce), rinsed and drained","2 c. crookneck squash or zucchini, diced","1 tbl. jalapeño, seeded and chopped","4 large yams or sweet potatoes, as optional serving “bowl”","4 tbl. nonfat sour cream, (optional garnish)","4 tsp. cilantro leaves, chopped (for optional garnish)"],["1 c. white wine","2 red bell peppers, diced","3 c. diced onion","2 tsp. garlic powder","2 tbl. minced garlic","2 tbl. chili powder","4 tsp. ground cumin","2 cans whole tomatoes (16-ounce), peeled, with juice","2 cans black beans (16-ounce), rinsed and drained","4 c. crookneck squash or zucchini, diced","2 tbl. jalapeño, seeded and chopped","8 large yams or sweet potatoes, as optional serving “bowl”","8 tbl. nonfat sour cream, (optional garnish)","8 tsp. cilantro leaves, chopped (for optional garnish)"]] #DIR:["1)Heat the white wine in a large non-stick skillet and add the bell pepper, onions, and garlic powder. Sauté until the onions are golden.","2)Add the fresh garlic and sauté for 2 minutes more. ","3)Stir in chili powder, cumin, tomatoes, and beans; reduce the heat and bring to a simmer. Simmer for 20-25 minutes. ","4)Add the squash and jalapeño and cook another 6 minutes. Let the chili sit while you prepare the yams.","5)Prick yams several times all over with a fork and rinse with water. ","6)To cook yams in the microwave: Put the wet yams in a plastic bag and microwave on high for 10-15 minutes (depending on the size of the yam). Poke with a fork to see if they are soft all the way through.","7)To bake yams in the oven: Wrap the potatoes in aluminum foil and place in a preheated 350° oven. Bake 15-20 minutes or until soft all the way through. ","8)Cut yams in half and mash slightly. Top with the chili, and, if desired, a dollop of nonfat sour cream and sprinkling of cilantro. ","9)Or scoop the yam out of its skin, mix with the chili, then refill the skin. Microwave for another 2 minutes and serve."] #PRE:"Chili is traditionally served in a bowl, but I say forget the bowl, serve it up in a yam instead. You’ll be getting fiber, beta carotene, and a whole lot more flavor. If you don’t have time to make chili from scratch, use Health Valley fat-free chili and some fresh salsa to top the potatoes. (Lots of times I just top a microwaved yam or sweet potato with fresh salsa.)"
#NAME:"Swordfish Vinaigrette" #SERV:[2,4,8] #ING:[["1/2 tsp. garlic powder","1/4 tsp. freshly ground pepper","2 swordfish steaks (6 ounces each)","1/2 c. oil-free Italian salad dressing","1/2 tsp. dried tarragon","1 tbl. lemon juice"],["1 tsp. garlic powder","1/2 tsp. freshly ground pepper","4 swordfish steaks (6 ounces each)","1 c. oil-free Italian salad dressing","1 tsp. dried tarragon","2 tbl. lemon juice"],["2 tsp. garlic powder","1 tsp. freshly ground pepper","8 swordfish steaks (6 ounces each)","2 c. oil-free Italian salad dressing","2 tsp. dried tarragon","4 tbl. lemon juice"]] #DIR:["1)Preheat broiler and set oven rack 4-5 inches from the heating element.","2)Rub the garlic powder and pepper evenly into the fish; set aside.","3)Combine the salad dressing, tarragon, and lemon juice in a shallow baking pan. Add swordfish and marinate for at least 20 minutes, turning every 5 minutes. ","4)Place the pan in the broiler and broil for 3-5 minutes; turn and broil 2-3 minutes more or until it reaches desired doneness. ","5)Transfer the fish to a platter and place the pan on a stove burner. Warm over medium heat, rapidly stirring the marinade, for about 2 minutes.","6)Pour the heated marinade over the fish when you serve.","7)Serve over steamed spinach with baked potatoes."] #PRE:"For those of you who don’t like the unsubtle taste of Caesar dressing, here’s a slightly milder swordfish dish. I love swordfish rare, but add a few minutes of cooking time if you like it more well done. The leftover swordfish from this dish is excellent cut into 1/2-inch strips and served over a bed of fresh greens with the Italian salad dressing."
#NAME:"Tamari Burger" #SERV:[2,4,8] #ING:[["1/2 lb. ground turkey breast","1/8 c. tamari sauce","1/2 tsp. ground ginger","1/2 tbl. soy sauce","1/4 c. chopped scallion","1 egg white, lightly beaten","1/8 c. wasabi (Japanese hot green mustard), (optional)","1 oz. bean sprouts, (optional, for garnish)","2 ozs. fat-free Jack cheese, (optional)","2 sesame buns","1/8 c. tamari sauce, (optional for mushroom sauté)","1/2 tbl. soy sauce, (optional for mushroom sauté)","2 ozs. mushrooms, sliced for sauté (optional)"],["1 lb. ground turkey breast","1/4 c. tamari sauce","1 tsp. ground ginger","1 tbl. soy sauce","1/2 c. chopped scallion","2 egg whites, lightly beaten","1/4 c. wasabi (Japanese hot green mustard), (optional)","2 ozs. bean sprouts, (optional, for garnish)","4 ozs. fat-free Jack cheese, (optional)","4 sesame buns","1/4 c. tamari sauce, (optional for mushroom sauté)","1 tbl. soy sauce, (optional for mushroom sauté)","4 ozs. mushrooms, sliced for sauté (optional)"],["2 lbs. ground turkey breast","1/2 c. tamari sauce","2 tsp. ground ginger","2 tbl. soy sauce","1 c. chopped scallion","4 egg whites, lightly beaten","1/2 c. wasabi (Japanese hot green mustard), (optional)","4 ozs. bean sprouts, (optional, for garnish)","8 ozs. fat-free Jack cheese, (optional)","8 sesame buns","1/2 c. tamari sauce, (optional for mushroom sauté)","2 tbl. soy sauce, (optional for mushroom sauté)","8 ozs. mushrooms, sliced for sauté (optional)"]] #DIR:["1)Combine turkey, tamari, ginger, soy sauce, scallion and egg whites in a large bowl.","2)Form into patties.","3)To grill: It’s best to bake them for about 10 minutes at 400° first so they don’t crumble on the grill. Then place the pre-baked patties on a heated grill and cook for 7 minutes; turn and cook for 7 minutes, or until burgers are cooked through and no longer pink in the middle.","4)To broil: Place patties on a foil-lined broiler pan and broil for 15 minutes; turn and cook for another 5 minutes or until done. ","5)Top with fat-free Jack cheese (optional). If desired, sauté the mushrooms in the extra tamari and soy sauce to top the burgers.","6)Serve with wasabi (Japanese hot green mustard) or any hot mustard and bean sprouts on a sesame bun."] #PRE:"These are delicious topped with sliced mushrooms sautéed in the ginger tamari sauce."
#NAME:"Tangy Thousand Island Dressing" #SERV:[4,8,0] #ING:[["c. plain nonfat yogurt","c. ketchup","tbl. sweet pickle relish","c. skim milk"],["1 c. plain nonfat yogurt","1/4 c. ketchup","2 tbl. sweet pickle relish","1/4 c. skim milk"],["2 c. plain nonfat yogurt","1/2 c. ketchup","4 tbl. sweet pickle relish","1/2 c. skim milk"]] #DIR:["1)Mix all ingredients together and chill."]
#NAME:"Three-Grain Muffins" #SERV:[6,12,24] #ING:[["3/4 c. wheat bran","1/2 c. oat bran","1/4 c. whole grain cornmeal","1/4 c. brown sugar","5-3/4 tsp. baking soda","1/2 c. apple or prune juice","1/2 c. nonfat buttermilk","1-1/2 tbl. fat-free egg substitute","1/2 tsp. vanilla extract","1/4 c. raisins, or chopped dried apricots"],["1-1/2 c. wheat bran","3/4 c. oat bran","1/2 c. whole grain cornmeal","1/3 c. brown sugar","11-1/2 tsp. baking soda","3/4 c. apple or prune juice","1 c. nonfat buttermilk","3 tbl. fat-free egg substitute","1 tsp. vanilla extract","1/2 c. raisins, or chopped dried apricots"],["3 c. wheat bran","1-1/2 c. oat bran","1 c. whole grain cornmeal","2/3 c. brown sugar","23 tsp. baking soda","1-1/2 c. apple or prune juice","2 c. nonfat buttermilk","6 tbl. fat-free egg substitute","2 tsp. vanilla extract","1 c. raisins, or chopped dried apricots"]] #DIR:["1)Combine the wheat bran, oat bran, cornmeal, brown sugar, and baking soda, and stir to mix well. ","2)Add the remaining ingredients, and stir just until the dry ingredients are moistened.","3)Cover, and refrigerate at least overnight. (The batter may be refrigerated for up to a week.)","4)Coat muffin cups with non-stick cooking spray and fill 3/4-full with the batter. Bake at 350° for about 18 minutes, or until a wooden toothpick inserted into the center comes out clean.","5)Remove the muffin tin from the oven, and allow to cool for 5 minutes before removing the muffins. Serve warm or at room temperature."]
#NAME:"Tiramisu" #SERV:[2,4,0] #ING:[["tbl. Wax Orchards Fat-Free Fudge","Fat-free chocolate cookies","tbl. espresso","tbl. sweet sherry","tbl. Vanilla Yogurt Cream"],["3 tbl. Wax Orchards Fat-Free Fudge","10 Fat-free chocolate cookies","2 tbl. espresso","2 tbl. sweet sherry","3 tbl. Vanilla Yogurt Cream (see separate recipe)"],["6 tbl. Wax Orchards Fat-Free Fudge","20 Fat-free chocolate cookies","4 tbl. espresso","4 tbl. sweet sherry","6 tbl. Vanilla Yogurt Cream (see separate recipe)"]] #DIR:["1)Melt the chocolate sauce in a microwave for 30 seconds or in a saucepan on the stove over low heat. In each single-serving, round, flat-bottomed dessert dish, layer 5 of the cookies on the bottom, edge to edge. ","2)Drizzle half of the espresso, half of the sherry, half of the yogurt cream, and half of the chocolate sauce over the cookies in each dish. (At this point, you’ll have used up half the remaining ingredients.) ","3)Place another layer of cookies on top of each, then repeat the layering, ending with the Vanilla Yogurt Cream on top in a dollop in the middle. Or top with Whip It Slim (see separate recipe)."] #PRE:"There’s nothing I love more than when clients call me up with great fat-free no-brainer recipes they’ve created on their own. That tells me they’re really eating happily and understood my food philosophy. It makes me even happier when they look as good as the actress Robin Riker. She lost about fifteen pounds four years ago and has kept it off by eating this way. So here’s a treat that she created and wanted me to share with you. The recipe is for 2 or 4 in individual servings, but you can make it for 6 by increasing the ingredients accordingly and using a 9-inch pie pan. You can also do variations on this by using orange liqueur or marsala wine instead of sherry, or using cocoa mocha cookies or fat-free ladyfingers instead of cocoa cookies."
#NAME:"Tomatillo Salsa" #SERV:[3,6,12] #ING:[["3/4 c. defatted chicken broth","6 tomatillos, husked","1 jalapeño, peeled and seeded","2-1/2 cloves garlic","1/2 c. diced onion","1/4 bunch cilantrobunch, stems removed ","salt to taste"],["1-1/2 c. defatted chicken broth","12 tomatillos, husked","2 jalapeños, peeled and seeded","5 cloves garlic","3/4 c. diced onion","1/2 bunch cilantrobunch, stems removed ","salt to taste"],["3 c. defatted chicken broth","24 tomatillos, husked","4 jalapeños, peeled and seeded","10 cloves garlic","1-1/2 c. diced onion","1 bunch cilantrobunch, stems removed ","salt to taste"]] #DIR:["1)Pour the chicken broth into a large saucepan, and heat until sizzling, about 1-2 minutes, over medium heat.","2)Add the tomatillos, jalapeños, half of the garlic cloves, and half of the onion, and simmer for 30 minutes. ","3)Remove from heat and purée with the remaining ingredients except salt in a blender or food processor on high. Return to the saucepan and simmer until thick, about 45 minutes. Season with salt."] #PRE:"This tomatillo salsa is simple and rather mild. Serve it with Monterey Jack cheese and corn tortillas."
#NAME:"Tomatillo Salsa Breakfast Burrito" #SERV:[2,4,8] #ING:[["2 no-oil whole wheat tortillas","2 eggs, lightly beaten","1 egg white","1/4 tsp. Cajun seasoning","salt and pepper, (optional )","nonstick vegetable oil spray","1/4 c. fat-free cheddar cheese, grated","2 tbl. tomatillo salsa, see separate recipe","nonfat sour cream, (optional)"],["4 no-oil whole wheat tortillas","4 eggs, lightly beaten","2 egg whites","1/2 tsp. Cajun seasoning","salt and pepper, (optional )","nonstick vegetable oil spray","1/2 c. fat-free cheddar cheese, grated","4 tbl. tomatillo salsa, see separate recipe","nonfat sour cream, (optional)"],["8 no-oil whole wheat tortillas","8 eggs, lightly beaten","4 egg whites","1 tsp. Cajun seasoning","salt and pepper, (optional )","nonstick vegetable oil spray","1 c. fat-free cheddar cheese, grated","8 tbl. tomatillo salsa, see separate recipe","nonfat sour cream, (optional)"]] #DIR:["1)Heat the tortillas in a toaster oven for about 2 minutes, or go the traditional route and cook them on the stove top: Place them directly on the burner (gas or electric) turned to medium heat for 10 seconds.","2)In a small bowl, lightly beat together the eggs and egg whites. Add the Cajun seasoning, and, if desired, salt and pepper. ","3)Heat a non-stick sauté pan and spritz with vegetable oil spray. Add the eggs and scramble lightly with a wooden spoon. As the eggs begin to jell add the grated cheese, and continue to stir until cooked, about 3-5 minutes.","4)Fill the tortillas with a portion of the cooked eggs and cheese, then top the eggs with salsa. Fold two ends of the tortillas in first, then roll them into burritos. Serve with a dollop of nonfat sour cream, if desired."] #PRE:"Tomatillo salsa is not as strange as it sounds. Tomatillos taste like green, slightly tart tomatoes, and salsas made with them are sold in most salsa sections of the supermarket. It’s a nice change from regular red salsa, but if you can’t find the tomatillo kind, red salsa will work just as well. There’s a separate recip on this CD-ROM for Tomatillo Salsa."
#NAME:"Tomato & Hot Sauce Breakfast Burrito" #SERV:[1,2,4] #ING:[["1 no-oil whole wheat tortilla","1/2 egg, beaten","1 egg white","nonstick vegetable oil spray","1/2 tomato, chopped","1/2 oz. fat-free Monterey Jack cheese, grated","1/8 c. lettuce, shredded"],["2 no-oil whole wheat tortillas","1 egg, beaten","2 egg whites","nonstick vegetable oil spray","1 tomato, chopped","1 oz. fat-free Monterey Jack cheese, grated","1/4 c. lettuce, shredded"],["4 no-oil whole wheat tortillas","2 eggs, beaten","4 egg whites","nonstick vegetable oil spray","2 tomatoes, chopped","2 ozs. fat-free Monterey Jack cheese, grated","1/2 c. lettuce, shredded"]] #DIR:["1)Heat the tortillas in a toaster oven for about 2 minutes, or go the traditional route and cook them on the stove top: Place them directly on the burner (gas or electric) turned to medium heat for 10 seconds.","2)In a small bowl, lightly beat the egg and egg whites together, then set aside. ","3)Heat a non-stick sauté pan and spritz with vegetable oil spray.","4)Pour in the egg mixture and cook for about 1 minute until the eggs jell, then add the tomato and cheese and cook until done. ","5)Sprinkle lettuce on the tortillas, then top with the egg mixture and hot sauce. Fold two ends in first, then roll them into burritos."] #PRE:"This is for those who like their breakfasts hearty. You can make this as spicy as you like by adjusting the hot sauce. Serve with a fruit salad to cool your tongue."
#NAME:"Tomato Soup" #SERV:[3,6,12] #ING:[["6 tomatoes","1 small onion, chopped","1/4 c. chopped celery","1/2 c. defatted chicken broth","1/2 c. evaporated skim milk","1/2 tsp. dried basil","salt and pepper to taste"],["12 tomatoes","2 small onions, chopped","1/2 c. chopped celery","1 c. defatted chicken broth","1 c. evaporated skim milk","1 tsp. dried basil","salt and pepper to taste"],["24 tomatoes","4 small onions, chopped","1 c. chopped celery","2 c. defatted chicken broth","2 c. evaporated skim milk","2 tsp. dried basil","salt and pepper to taste"]] #DIR:["1)Combine tomatoes, onions, and celery in food processor and blend until coarsely chopped.","2)Pour into large saucepan, add chicken stock, and bring to a boil over medium heat.","3)Simmer uncovered for 20 minutes.","4)Add evaporated milk, season with basil, salt, and pepper.","5)Cook over very low heat for 5 minutes. Serve at once."]
#NAME:"Tomatoes Florentine" #SERV:[3,6,12] #ING:[["3 tomatoes","1/8 c. defatted chicken broth","1/2 small onion, finely chopped","1/2 clove garlic, finely chopped","1/2 pkg. frozen chopped spinach (12-ounce), thawed and drained ","1/4 c. lowfat milk","salt and pepper to taste","1 tbl. bread crumbs","1 tbl. chopped parsley","1 tsp. grated Parmesan cheese"],["6 tomatoes","1/4 c. defatted chicken broth","1 small onion, finely chopped","1 clove garlic, finely chopped","1 pkg. frozen chopped spinach (12-ounce), thawed and drained ","1/3 c. lowfat milk","salt and pepper to taste","2 tbl. bread crumbs","2 tbl. chopped parsley","2 tsp. grated Parmesan cheese (preferrably freshly-grated)"],["12 tomatoes","1/2 c. defatted chicken broth","2 small onions, finely chopped","2 cloves garlic, finely chopped","2 pkgs. frozen chopped spinach (12-ounce), thawed and drained ","2/3 c. lowfat milk","salt and pepper to taste","4 tbl. bread crumbs","4 tbl. chopped parsley","4 tsp. grated Parmesan cheese (preferrably freshly-grated)"]] #DIR:["1)Preheat oven to 400°.","2)Cut a slice from top of each tomato. Scoop out pulp to halfway down tomato and save for sauce or soup.","3)Spray the pan with butter flavor vegetable spray; add broth. Stir in onion and garlic; cook over medium heat until tender. Stir in spinach, milk, and salt and pepper to taste. ","4)Spoon mixture into tomatoes and arrange in oven-proof serving dish or baking sheet.","5)Topping: Combine bread crumbs, parsley, and Parmesan; sprinkle over top of tomatoes. ","6)Bake in 400° oven for 20 minutes or until heated through."]
#NAME:"Tricolor Coleslaw" #SERV:[2,4,8] #ING:[["1-1/2 tbl. reduced-fat mayonnaise","1-1/2 tbl. plain nonfat yogurt","1/2 tbl. Dijon mustard","1 tsp. wine or cider vinegar","1/2 tsp. sugar","1/4 tsp. caraway seed, (optional)","salt and pepper to taste","1 c. red cabbage, shredded","1 c. green cabbage, shredded","1/2 c. shredded carrots"],["3 tbl. reduced-fat mayonnaise","3 tbl. plain nonfat yogurt","1 tbl. Dijon mustard","2 tsp. wine or cider vinegar","1 tsp. sugar","1/2 tsp. caraway seed, (optional)","salt and pepper to taste","2 c. red cabbages, shredded","2 c. green cabbage, shredded","1 c. shredded carrots"],["6 tbl. reduced-fat mayonnaise","6 tbl. plain nonfat yogurt","2 tbl. Dijon mustard","4 tsp. wine or cider vinegar","2 tsp. sugar","1 tsp. caraway seed, (optional)","salt and pepper to taste","4 c. red cabbages, shredded","4 c. green cabbage, shredded","2 c. shredded carrots"]] #DIR:["1)In a large bowl, combine the mayonnaise, yogurt, mustard, vinegar, sugar, and caraway seeds, if using. ","2)Season with salt and pepper. Add cabbage and carrots and toss well. ","3)Serve within 2 hours."] #PRE:"Red and green cabbages and bright orange carrots make a colorful, healthful, combination. For an especially nutty flavor, use Savoy instead of regular green cabbage."
#NAME:"Tuna Salad" #SERV:[2,4,0] #ING:[["can tuna packed in water (6-ounce), drained","tsp. red wine vinegar","c. fat-free cottage cheese","tomato, seeded and chopped","tbl. capers","salt and pepper to taste"],["1 can tuna packed in water (6-ounce), drained","1 tsp. red wine vinegar","1 c. fat-free cottage cheese","1 tomato, seeded and chopped","1 tbl. capers","salt and pepper to taste"],["2 cans tuna packed in water (6-ounce), drained","2 tsp. red wine vinegar","2 c. fat-free cottage cheese","2 tomatoes, seeded and chopped","2 tbl. capers","salt and pepper to taste"]] #DIR:["1)In a medium-size bowl, separate the tuna with a fork. Sprinkle the vinegar over the tuna, then add the remaining ingredients. Mix thoroughly.","2)Serve on Rye Krisp crackers."] #PRE:"I really think mayonnaise is passé. We can get along so well without it, and this recipe is proof. When I give my clients’ fridge a make over, the first thing I do is take out the mayonnaise, and they inevitably ask, “How will I make tuna salad?” Here’s how. And don’t wrinkle your nose at the idea of tuna and cottage cheese combined. My mother recommended it to me when I was pregnant with my daughter, and I lived on it. It’s a light, fresh mix, and a high-protein lunch."
#NAME:"Tuna Stuffed Potato" #SERV:[2,4,8] #ING:[["2 russet potatoes","1/2 can tuna packed in water (6-ounce), drained and separated with fork","2 ozs. fat-free cheddar cheese, grated","2 tbl. salsa"],["4 russet potatoes","1 can tuna packed in water (6-ounce), drained and separated with fork","4 ozs. fat-free cheddar cheese, grated","4 tbl. salsa"],["8 russet potatoes","2 cans tuna packed in water (6-ounce), drained and separated with fork","8 ozs. fat-free cheddar cheese, grated","8 tbl. salsa"]] #DIR:["1)Prick a few holes in the potatoes with a fork. Rinse with cold water and place the wet potatoes in a plastic bag.","2)Microwave on high for 15 minutes, or until cooked through. If you’re going to bake the potatoes, prick and wrap in foil. Place in a preheated 350° oven and bake for 1 hour.","3)Remove the potatoes from the oven and slice them open. Divide filling ingredients among potatoes."] #PRE:"This is just one way to stuff a baked potato—among hundreds. Other fillings include leftovers, fat-free sour cream, and chopped scallions."
#NAME:"Turkey Curry Apple Loaf" #SERV:[4,8,0] #ING:[["lb. ground turkey breast","stalk celery, chopped","apple, pippin, peeled and diced","tbl. Dijon mustard","tsp. curry powder","tsp. onion powder","c. oat bran","egg white","tbl. mustard"],["1 lb. ground turkey breast","2 stalks celery, chopped","1 apple, pippin, peeled and diced","2 tbl. Dijon mustard","2 tsp. curry powder","1/4 tsp. onion powder","1 c. oat bran","2 egg whites","3 tbl. mustard"],["2 lbs. ground turkey breast","4 stalks celery, chopped","2 apples, pippin, peeled and diced","4 tbl. Dijon mustard","4 tsp. curry powder","1/2 tsp. onion powder","2 c. oat bran","4 egg whites","6 tbl. mustard"]] #DIR:["1)Preheat oven to 350°.","2)Mix everything except the last measure of mustard in a big mixing bowl. Mix with your hands until all is blended.","3)Spray a meatloaf pan with non-stick spray and form the mixture into a square about 2 inches high. Spread the remaining mustard over the top (add more if necessary); cover with foil and bake at 350° for 20 minutes.","4)Remove the foil and cook for another 10 minutes or until no longer pink in the middle."]
#NAME:"Turkey Falafel" #SERV:[6,12,0] #ING:[["lb. ground turkey breast","c. diced onion","tsp. dried oregano","tsp. fresh mint","tsp. dried parsley","tsp. lemon pepper","clove garlic, minced","c. white wine","c. nonfat sour cream, peeled and finely chopped","cucumber","tsp. lemon juice","tsp. dried dill leaves","whole wheat pita, sliced in half","lettuce leaf, torn","tomato, chopped"],["1-1/4 lbs. ground turkey breast","1/4 c. diced onion","1-1/2 tsp. dried oregano","1/2 tsp. fresh mint","1/2 tsp. dried parsley","1/2 tsp. lemon pepper","1 clove garlic, minced","1/4 c. white wine","1/2 c. nonfat sour cream, peeled and finely chopped","1/2 cucumber","1-1/2 tsp. lemon juice","1 tsp. dried dill leaves","3 whole wheat pitas, sliced in half","6 lettuce leaves, torn","1 tomato, chopped"],["2-1/2 lbs. ground turkey breast","1/2 c. diced onion","3 tsp. dried oregano","1 tsp. fresh mint","1 tsp. dried parsley","1 tsp. lemon pepper","2 cloves garlic, minced","1/2 c. white wine","1 c. nonfat sour cream, peeled and finely chopped","1 cucumber","3 tsp. lemon juice","2 tsp. dried dill leaves","6 whole wheat pitas, sliced in half","12 lettuce leaves, torn","2 tomatoes, chopped"]] #DIR:["1)In a large bowl, combine the turkey, onion, herbs, pepper, and garlic and mix well. Shape into 11/4 inch balls. ","2)Spritz a medium-size skillet with vegetable oil spray. Add the wine to the pan and cook the balls 8-10 minutes, or until lightly browned all over and no longer pink in the center. ","3)Combine the sauce ingredients (sour cream, cucumber, lemon juice, and dill) in a small bowl. Add a pinch of pepper if desired.","4)Stuff each pita half with 3-4 meatballs, lettuce, and tomato. Top with the sauce."] #PRE:"Falafel is generally fried in fat—the reason it’s so greasy. Here, the falafel is simply sautéed in wine, a real fat-saver, and the whole recipe is a time-saver. Don’t be put off by its daunting name; it’s easy."
#NAME:"Turkey Meatloaf" #SERV:[3,6,12] #ING:[["1/8 c. defatted chicken broth","1/4 c. white wine","1/4 yellow onion, chopped","1/2 green bell pepper, chopped","1 clove garlic, chopped","1/2 zucchini, grated","1/2 carrot, finely grated","1/2 lb. ground turkey breast","1/2 c. wheat germ","1/2 egg","1/2 tbl. dried oregano","1/2 tbl. dried basil","1/2 tsp. freshly ground pepper","1/2 can tomato sauce (16-ounce)"],["1/4 c. defatted chicken broth","1/2 c. white wine","1/2 yellow onion, chopped","1 green bell pepper, chopped","2 cloves garlic, chopped","1 zucchini, grated","1 carrot, finely grated","1 lb. ground turkey breast","3/4 c. wheat germ","1 egg","1 tbl. dried oregano","1 tbl. dried basil","1 tsp. freshly ground pepper","1 can tomato sauce (16-ounce)"],["1/2 c. defatted chicken broth","1 c. white wine","1 yellow onion, chopped","2 green bell peppers, chopped","4 cloves garlic, chopped","2 zucchinis, grated","2 carrots, finely grated","2 lbs. ground turkey breast","1-1/2 c. wheat germ","2 eggs","2 tbl. dried oregano","2 tbl. dried basil","2 tsp. freshly ground pepper","2 cans tomato sauce (16-ounce)"]] #DIR:["1)Preheat oven to 350°.","2)In a large skillet, heat chicken broth and white wine over medium heat. Add onion, bell pepper, and garlic. Sauté until al dente. ","3)In a large bowl, mix the sautéed vegetables, zucchini, carrot, turkey, wheat germ, egg, and herbs. Mix well by hand. ","4)Form the turkey mixture into a loaf in a shallow (2-inch high) loaf pan. Cover with tomato sauce. ","5)Bake until cooked through, about 20 to 30 minutes."]
#NAME:"Turkey Scallopini Picatta" #SERV:[2,4,8] #ING:[["1/2 lb. turkey breast, sliced","1/8 c. lemon juice","1/4 c. seasoned bread crumbs","1/2 tsp. poultry seasoning","1/4 c. white wine","1/4 c. oil-free Italian salad dressing","1 clove garlic, sliced","1 egg white, lightly beaten","1 tsp. capers","garlic-flavored nonstick vegetable oil spray"],["1 lb. turkey breast, sliced","1/4 c. lemon juice","1/2 c. seasoned bread crumbs","1 tsp. poultry seasoning","1/2 c. white wine","1/2 c. oil-free Italian salad dressing","2 cloves garlic, sliced","2 egg whites, lightly beaten","2 tsp. capers","garlic-flavored nonstick vegetable oil spray"],["2 lbs. turkey breast, sliced","1/2 c. lemon juice","1 c. seasoned bread crumbs","2 tsp. poultry seasoning","1 c. white wine","1 c. oil-free Italian salad dressing","4 cloves garlic, sliced","4 egg whites, lightly beaten","4 tsp. capers","garlic-flavored nonstick vegetable oil spray"]] #DIR:["1)Rinse the turkey breast slices and set aside. Sprinkle half of the lemon juice over the turkey. Combine the bread crumbs and poultry seasoning on a plate.","2)Heat the rest of the lemon juice, the wine, salad dressing, and garlic in a large non-stick sauté pan.","3)Dip the turkey slices in the egg white, then coat with the bread crumbs. Spritz pan with vegetable oil spray.","4)Place the slices in the pan with the wine mixture and cook for about 5 minutes over medium heat. Add the capers and more wine if necessary.","5)Turn and cook for another 2 minutes, or until done. Remove and serve","6)Goes well with spinach fettuccine dusted with Parmesan cheese."] #PRE:"You can find turkey breast slices in almost every market today, but if you can’t find them, just slice a turkey breast into 1/4-inch slices. This particular turkey recipe does double duty: it makes a lovely dinner and is great for sandwiches the following day."
#NAME:"Turkey & Wild Rice Salad" #SERV:[4,0,0] #ING:[["c. wild rice","tsp. salt to taste","c. long-grain white rice","lb. turkey breast, diced ","red apple, such as McIntosh,unpeeled, cored and diced","scallion, trimmed and sliced","stalk celery, trimmed and diced","c. apple juice concentrate, thawed","c. cider vinegar","tsp. dried tarragon or thyme","freshly ground pepper to taste","bunch watercress, trimmed and washed","c. pecan, chopped or whole, for optional garnish"],["3/4 c. wild rice","1/2 tsp. salt to taste","1/2 c. long-grain white rice","1/2 lb. turkey breast, diced ","2 red apples, such as McIntosh,unpeeled, cored and diced","5 scallions, trimmed and sliced","1 stalk celery, trimmed and diced","1/2 c. apple juice concentrate, thawed","1/4 c. cider vinegar","1 tsp. dried tarragon or thyme","freshly ground pepper to taste","1 bunch watercress, trimmed and washed","1/4 c. pecan, chopped or whole, for optional garnish"],["c. wild rice","tsp. salt to taste","c. long-grain white rice","lb. turkey breast, diced ","red apple, such as McIntosh,unpeeled, cored and diced","scallion, trimmed and sliced","stalk celery, trimmed and diced","c. apple juice concentrate, thawed","c. cider vinegar","tsp. dried tarragon or thyme","freshly ground pepper to taste","bunch watercress, trimmed and washed","c. pecan, chopped or whole, for optional garnish"]] #DIR:["1)In a saucepan, combine 2 cups water, wild rice and half the salt; bring to a boil. Cover and simmer over low heat until the wild rice is tender, 40 to 50 minutes. ","2)Meanwhile, in a separate saucepan, bring 1 cup water and the remaining salt to boil. Add white rice, cover and simmer over low heat until most of the water has been absorbed, about 20 minutes. Transfer wild and white rice to a sieve and refresh under cold water to cool.","3)In a large bowl, combine wild rice, white rice, turkey, apple, scallions, and celery. ","4)In a small bowl, whisk together apple juice concentrate, vinegar and tarragon or thyme. Season with salt and pepper and pour over the salad. ","5)Toss well. Taste adjust seasoning. Mound the salad on a serving platter and garnish with watercress. Sprinkle with pecans and serve."]
#NAME:"Vanilla Yogurt Cream" #SERV:[2,4,8] #ING:[["1/2 c. nonfat vanilla yogurt","1/2 tsp. honey","1/8 tsp. cinnamon"],["1 c. nonfat vanilla yogurt","1 tsp. honey","1/4 tsp. cinnamon"],["2 c. nonfat vanilla yogurt","2 tsp. honey","1/2 tsp. cinnamon"]] #DIR:["1)Place the yogurt in a paper cone coffee filter that’s set in a plastic cone; cover with plastic wrap and let sit for at least 2 hours. (Or use a yogurt strainer, sold at health food and kitchen equipment stores.)","2)The liquid drains out, leaving a dense creamy spread that you can use as an icing or filling.","3)Sweeten the “cream” by adding the honey and cinnamon"] #PRE:"This has so many uses. I always have it on hand. Be sure to use natural yogurt instead of one made with gels or starches, which don’t drain as well and won’t be as creamy. "
#NAME:"Vegetable Lasagna" #SERV:[6,0,0] #ING:[["pkg. lasagne noodles","c. vegetable broth, (or use defatted chicken stock)","c. white wine","oz. mushroom, sliced","zucchini, shredded","tbl. Italian seasoning","tsp. garlic salt","c. fat-free ricotta cheese","olive-flavored nonstick vegetable oil spray","c. Millina’s or other fat-free brand pasta sauce","c. grated Parmesan cheese"],["1 pkg. lasagne noodles","1-1/2 c. vegetable broth, (or use defatted chicken stock)","1/2 c. white wine","8 ozs. mushrooms, sliced","4 zucchinis, shredded","1 tbl. Italian seasoning","2 tsp. garlic salt","2 c. fat-free ricotta cheese","olive-flavored nonstick vegetable oil spray","1-1/2 c. Millina’s or other fat-free brand pasta sauce","1/2 c. grated Parmesan cheese"],["pkg. lasagne noodles","c. vegetable broth, (or use defatted chicken stock)","c. white wine","oz. mushroom, sliced","zucchini, shredded","tbl. Italian seasoning","tsp. garlic salt","c. fat-free ricotta cheese","olive-flavored nonstick vegetable oil spray","c. Millina’s or other fat-free brand pasta sauce","c. grated Parmesan cheese"]] #DIR:["1)Preheat oven to 400°. ","2)Prepare the lasagna noodles according to package directions, but add 1 cup chicken broth to the water. Drain, rinse with remaining 1/2 cup chicken broth, and allow to sit in the cold water and broth to stay moist. ","3)Heat the wine in a medium-size non-stick sauté pan and add the vegetables, Italian seasoning, and garlic salt. Sauté until cooked but not brown, about 15 minutes. ","4)Remove vegetables from the heat and drain in a colander until all liquid is drained out. Combine with the ricotta until well blended.","5)Spritz a casserole dish or deep baking pan with vegetable oil spray. Pour a little bit of the pasta sauce in the bottom of the pan and spread around. Put a layer of the noodles side by side, overlapping at the edges on top of the sauce. ","6)Add a layer of the ricotta-vegetable mix, then sprinkle a third of the Parmesan on top. Add another layer of noodles. ","7)Continue this until you are up to the edge of the pan, then top with the pasta sauce. Cover with foil and bake for 20 minutes. ","8)Remove the foil and reduce the heat to 350° and bake another 20 minutes. ","9)Let cool. Serve with minestrone soup and Italian bread."] #PRE:"Just the word “lasagna” sounds like hard work and high fat. But this is an easy and very low-fat lasagna made with fat-free cheese and lots of vegetables. If you want to make it slightly more indulgent, you can add some grated mozzarella to the layers. This is best made the day before, chilled, then heated. It freezes well, too."
#NAME:"Vegetable Stew" #SERV:[4,8,16] #ING:[["1 qt. water","1 stalk celery, chopped","1/2 onion, chopped","1 carrot, chopped","3/4 c. potato, peeled and cubed","1/2 clove garlic, minced","1/2 bay leaf","1/8 tsp. dried thyme leaves","1/4 red wine","1/2 can plum tomatoes (28-ounce)","1 c. sliced zucchini"],["2 quarts water","2 stalks celery, chopped","1 onion, chopped","2 carrots, chopped","1-1/2 c. potatoes, peeled and cubed","1 clove garlic, minced","1 bay leaf","1/4 tsp. dried thyme leaves","1/2 red wine","1 can plum tomatoes (28-ounce)","2 c. sliced zucchini"],["4 quarts water","4 stalks celery, chopped","2 onions, chopped","4 carrots, chopped","3 c. potatoes, peeled and cubed","2 cloves garlic, minced","2 bay leaves","1/2 tsp. dried thyme leaves","1 red wine","2 cans plum tomatoes (28-ounce)","4 c. sliced zucchini"]] #DIR:["1)In a large soup kettle, combine all ingredients except wine, zucchini, and tomatoes.","2)Bring to a boil and simmer, over low heat for 1 to 11/2 hours.","3)Add wine, zucchini, and tomatoes and simmer 20-30 minutes more."]
#NAME:"Vermicelli with Herb Sauce" #SERV:[3,6,12] #ING:[["1/2 lb. vermicelli","1/2 pkg. nonfat cream cheese (8-ounce)","1/2 tsp. basic herb blend, (some parsley, chives, dill, oregano, roseary, thyme)","1/2 clove garlic, chopped","1/4 tsp. freshly ground pepper","1/16 tsp. cayenne pepper","1/2 c. water, boiling","1 oz. grated Parmesan cheese","1/2 tbl. chopped parsley, for garnish"],["1 lb. vermicelli","1 pkg. nonfat cream cheese (8-ounce)","1 tsp. basic herb blend, (some parsley, chives, dill, oregano, roseary, thyme)","1 clove garlic, chopped","1/2 tsp. freshly ground pepper","1/8 tsp. cayenne pepper","3/4 c. water, boiling","2 ozs. grated Parmesan cheese (preferrably freshly-grated)","1 tbl. chopped parsley, for garnish"],["2 lbs. vermicelli","2 pkgs. nonfat cream cheese (8-ounce)","2 tsp. basic herb blend, (some parsley, chives, dill, oregano, roseary, thyme)","2 cloves garlic, chopped","1 tsp. freshly ground pepper","1/4 tsp. cayenne pepper","1-1/2 c. water, boiling","4 ozs. grated Parmesan cheese (preferrably freshly-grated)","2 tbl. chopped parsley, for garnish"]] #DIR:["1)In a large pasta pot, cook vermicelli al dente. ","2)While vermicelli is cooking, put cream cheese, herb blend, garlic, pepper, cayenne, water and Parmesan into food processor or blender. Blend until smooth.","3)Toss sauce in pasta after draining pasta well. ","4)Garnish with freshly chopped parsley."]
#NAME:"Very Cranberry Muffins" #SERV:[12,24,0] #ING:[["c. quick cooking oats","c. skim milk","c. whole wheat pastry flour or unbleached flour","tbl. baking powder","c. sugar","c. whole berry cranberry sauce","egg white","tsp. vanilla extract","c. walnuts, chopped (optional)"],["1 c. quick cooking oats","3/4 c. skim milk","11-1/2 c. whole wheat pastry flour or unbleached flour","1 tbl. baking powder","1/4 c. sugar","1 c. whole berry cranberry sauce","2 egg whites","1 tsp. vanilla extract","1/4 c. walnuts, chopped (optional)"],["2 c. quick cooking oats","1-1/2 c. skim milk","23 c. whole wheat pastry flour or unbleached flour","2 tbl. baking powder","1/2 c. sugar","2 c. whole berry cranberry sauce","4 egg whites","2 tsp. vanilla extract","1/2 c. walnuts, chopped (optional)"]] #DIR:["1)Combine the oats and milk, and set aside for 15 minutes","2)Combine the flour, baking powder, and sugar, and stir to mix well. Add the oat mixture and the remaining ingredients, and stir just until dry ingredients are moistened.","3)Coat the muffin cups with non-stick cooking spray, and fill 3/4 full with the batter. ","4)Bake at 350° for about 18 minutes, or just until a wooden toothpick inserted in the center of one of the muffins comes out clean.","5)Remove the muffin tin from the oven, and allow it to cool for 5 minutes before removing the muffins. Serve warm or at room temperature."]
#NAME:"Waffles with Maple Syrup" #SERV:[6,12,24] #ING:[["4 egg whites","2 c. skim milk","2 tbl. Wonderslim Fat & Egg Substitute, (or substitute apple sauce or baby food prunes and double the quantity)","1 c. oat bran","1 c. self-rising flour","1/2 tbl. baking powder","1/2 tsp. baking soda","nonstick vegetable oil spray"],["8 egg whites","4 c. skim milk","4 tbl. Wonderslim Fat & Egg Substitute, (or substitute apple sauce or baby food prunes and double the quantity)","2 c. oat bran","2 c. self-rising flour","1 tbl. baking powder","1 tsp. baking soda","nonstick vegetable oil spray"],["16 egg whites","8 c. skim milk","8 tbl. Wonderslim Fat & Egg Substitute, (or substitute apple sauce or baby food prunes and double the quantity)","4 c. oat bran","4 c. self-rising flour","2 tbl. baking powder","2 tsp. baking soda","nonstick vegetable oil spray"]] #DIR:["1)Beat the egg whites, milk, and WonderSlim together in a medium-size bowl until well mixed.","2)In another bowl, mix together the oat bran, flour, baking powder, and baking soda.","3)Slowly add the liquid ingredients to the dry ingredients, blending with a whisk as you go until smooth.","4)Spritz a waffle iron with vegetable oil spray and heat well. Pour batter onto waffle iron—a four waffle iron will take about one cup to fill. Cook for about 7 minutes, or until golden brown. Remove and respritz waffle iron before each batch.","5)Top waffles with any of Knudsen’s fruit syrups or maple syrup."] #PRE:"There’s no waffling on this one: Each waffle has less than 2 grams of fat—which is amazing! You can make these in large batches and freeze them."
#NAME:"Wheat Germ Pie Crust" #SERV:[8,0,0] #ING:[["egg white","tsp. water","c. wheat germ, toasted","c. brown sugar, packed","tbl. margarine (preferably soybean margarine), chilled","tsp. cinnamon"],["1 egg white","2 tsp. water","1-1/2 c. wheat germ, toasted","1/2 c. brown sugar, packed","1 tbl. margarine (preferably soybean margarine), chilled","1 tsp. cinnamon"],["egg white","tsp. water","c. wheat germ, toasted","c. brown sugar, packed","tbl. margarine (preferably soybean margarine), chilled","tsp. cinnamon"]] #DIR:["1)In a medium bowl, combine the egg white and water and beat until frothy.","2)Add the wheat germ and sugar.","3)Cut the margarine into the wheat germ mixture until the mixture becomes crumbly.","4)Press into an 8-inch pie pan. Cover with aluminum foil until ready to use.","5)Fill with the pie filling of your choice and bake according to pie instructions."] #PRE:"I’m not a huge fan of margarine, so I feel a bit hypocritical using it in this recipe. But it is nearly (although not totally) impossible to make a pie crust without any fat to hold it together. I love this crust, though, because it adds a slightly nutty flavor to the filling. And wheat germ is a nutritional star that’s rich in zinc, selenium, B vitamins, and vitamin E. If you prefer graham cracker flavor to wheat germ, go ahead and use an equal amount of graham cracker crumbs instead."
#NAME:"Whip It Slim" #SERV:[4,8,16] #ING:[["1 c. skim milk","1/2 tsp. honey","1/2 tsp. vanilla extract","1/2 tsp. nonfat dry milk"],["2 c. skim milk","1 tsp. honey","1 tsp. vanilla extract","1 tsp. nonfat dry milk"],["4 c. skim milk","2 tsp. honey","2 tsp. vanilla extract","2 tsp. nonfat dry milk"]] #DIR:["1)Combine all of the ingredients in a medium bowl. Whip until the consistency of whipped cream.","2)Another preparation method: Freeze the skim and dry milk in a bowl until small ice crystals begin to form on top. Add the honey and vanilla and whip until creamy."] #PRE:"The simple fact is that nothing takes the place of real, rich whipped cream. However, real whipped cream is just plain fattening; anyone who wants to eat healthfully can’t have it too often. What you can have often, though, is this creamy, guilt-free version. Whip it up and plot it on top of any dessert."
#NAME:"Wild Rice Bell Pepper Pilaf" #SERV:[3,6,12] #ING:[["1/2 box Arrowhead Mills wild rice mix","1/2 tbl. poultry seasoning","1/8 c. white wine","1/2 red bell pepper, cored, seeded, and diced","1/2 yellow bell pepper, cored, seeded, and diced","1/2 c. oil-free Italian salad dressing"],["1 box Arrowhead Mills wild rice mix","1 tbl. poultry seasoning","1/4 c. white wine","1 red bell pepper, cored, seeded, and diced","1 yellow bell pepper, cored, seeded, and diced","3/4 c. oil-free Italian salad dressing"],["2 boxes Arrowhead Mills wild rice mix","2 tbl. poultry seasoning","1/2 c. white wine","2 red bell peppers, cored, seeded, and diced","2 yellow bell peppers, cored, seeded, and diced","1-1/2 c. oil-free Italian salad dressing"]] #DIR:["1)Make the rice pilaf according to the package directions, but do not add any oil or margarine. Add the poultry seasoning when the water begins to boil, then continue cooking according to instructions.","2)Heat the wine in a medium sauté pan. Cook the diced bell peppers until just soft, about 3-4 minutes. ","3)Add the Italian dressing. Stir and cook for one more minute. ","4)Remove from heat and add to the rice mix. Toss well to blend."] #PRE:"This is a colorful side dish, and the leftovers can be eaten cold for lunch. If you can’t find the Arrowhead Mills brand of wild rice mix, use 1 cup of cooked wild rice and 1 cup of cooked brown rice, mix with the poultry seasoning and bell peppers, then top with the Italian dressing."
#NAME:"Worcestershire Burgers" #SERV:[2,4,8] #ING:[["1/2 lb. ground turkey breast","1/8 c. Worcestershire sauce","1/2 tbl. steak sauce","1 tbl. Dijon mustard","1 egg white, lightly beaten","1 oz. fat-free Monterey Jack cheese, grated, (optional)","2 red onion slices, (optional, for garnish)","2 whole wheat buns"],["1 lb. ground turkey breast","1/4 c. Worcestershire sauce","1 tbl. steak sauce","2 tbl. Dijon mustard","2 egg whites, lightly beaten","2 ozs. fat-free Monterey Jack cheese, grated, (optional)","4 red onion slices, (optional, for garnish)","4 whole wheat buns"],["2 lbs. ground turkey breast","1/2 c. Worcestershire sauce","2 tbl. steak sauce","4 tbl. Dijon mustard","4 egg whites, lightly beaten","4 ozs. fat-free Monterey Jack cheese, grated, (optional)","8 red onion slices, (optional, for garnish)","8 whole wheat buns"]] #DIR:["1)Combine turkey, Worcestershire, steak sauce, mustard and egg whites in a large bowl.","2)Form into patties.","3)To grill: It’s best to bake them for about 10 minutes at 400° first so they don’t crumble on the grill. Then place the pre-baked patties on a heated grill and cook for 7 minutes; turn and cook for 7 minutes, or until burgers are cooked through and no longer pink in the middle.","4)To broil: Place patties on a foil-lined broiler pan and broil for 15 minutes; turn and cook for another 5 minutes or until done. ","5)Top with fat-free Jack cheese (optional). Add extra Worcestershire sauce, to taste. Serve with a big slice of red onion."] #PRE:"This is the best topped with Lifetime’s fat-free Jack cheese, which adds only 40 calories and no fat. "
#NAME:"Yogurt Ranch Dressing" #SERV:[6,12,24] #ING:[["1/2 c. plain nonfat yogurt","1 tsp. garlic powder","1/2 tsp. onion powder","1/8 c. nonfat buttermilk","1/2 tbl. dried parsley","salt and pepper to taste"],["1 c. plain nonfat yogurt","2 tsp. garlic powder","1 tsp. onion powder","1/4 c. nonfat buttermilk","1 tbl. dried parsley","salt and pepper to taste"],["2 c. plain nonfat yogurt","4 tsp. garlic powder","2 tsp. onion powder","1/2 c. nonfat buttermilk","2 tbl. dried parsley","salt and pepper to taste"]] #DIR:["1)Mix all ingredients well and chill."]
#NAME:"Zucchini Italienne" #SERV:[2,4,8] #ING:[["nonstick vegetable oil spray","1-1/4 c. sliced zucchini","1 tomato, diced","3/4 tsp. fresh basil leaves, minced (or one-third as much dry)","1/2 tsp. fresh oregano, minced (or one-third as much dry)","1/8 c. part-skim mozarella cheese, shredded","1/2 sprig fresh basil leaves, optional"],["nonstick vegetable oil spray","2-1/2 c. sliced zucchini","2 tomatoes, diced","1-1/2 tsp. fresh basil leaves, minced (or one-third as much dry)","3/4 tsp. fresh oregano, minced (or one-third as much dry)","1/4 c. part-skim mozarella cheese, shredded","1 sprig fresh basil leaves, optional"],["nonstick vegetable oil spray","5 c. sliced zucchini","4 tomatoes, diced","3 tsp. fresh basil leaves, minced (or one-third as much dry)","1-1/2 tsp. fresh oregano, minced (or one-third as much dry)","1/2 c. part-skim mozarella cheese, shredded","2 sprigs fresh basil leaves, optional"]] #DIR:["1)Coat a large non-stick skillet with cooking spray; place over a medium-high heat until hot. Add zucchini, and sauté 3-4 minutes or until crisp-tender. ","2)Add tomato, minced basil, and oregano; cook until heated through. ","3)Sprinkle grated cheese over zucchini (it should be hot enough to melt the cheese).","4)Garnish with fresh basil, if desired."]
#NAME:"Zucchini with Linguine and Rosemary" #SERV:[2,4,8] #ING:[["1/2 lb. linguine noodle","1/2 c. vegetable broth","1/4 c. diced onion","1/2 clove garlic, minced","1 shallot, minced","4 small zucchinis, sliced thin","1/2 tsp. dried rosemary","1/2 pinch freshly ground pepper","1/3 c. nonfat sour cream"],["1 lb. linguine noodle","1 c. vegetable broth","1/2 c. diced onion","1 clove garlic, minced","2 shallots, minced","8 small zucchinis, sliced thin","1 tsp. dried rosemary","1 pinch freshly ground pepper","2/3 c. nonfat sour cream"],["2 lbs. linguine noodle","2 c. vegetable broth","1 c. diced onion","2 cloves garlic, minced","4 shallots, minced","16 small zucchinis, sliced thin","2 tsp. dried rosemary","2 pinch freshly ground pepper","1-1/3 c. nonfat sour cream"]] #DIR:["1)Prepare the linguine according to package directions, drain, and rinse with cold water. Rinse again with half of the broth, drain, and set aside.","2)Pour the other half the broth into a skillet and sauté the onion, garlic, and shallots. Cook until the vegetables are just transparent. Add the zucchini, rosemary, and pepper and cook 2-3 minutes more. ","3)Add the pasta and sour cream and stir until the noodles are well coated. Remove from heat and transfer to a serving platter.","4)Serve with a green salad and some sourdough rolls."] #PRE:"Here we are again: easy, Italian, rich, delicious, and never dull."
