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---------- Recipe via Meal-Master (tm) v8.01

Title: Fat-Free Pineapple Upside Down Cake
Categories: Cakes, Low-fat
Yield: 12 servings

No-Stick cooking spray
1/3 c Brown sugar, packed
2 tb Light corn syrup (Karo)
3 ts Lemon juice
7 Canned pineapple rings
- well-drained
1 c Flour
1/4 c Cornstarch
1 1/2 ts Baking powder
1/2 ts Salt
1 c Sugar
2/3 c Skim milk
2 Egg whites
1/3 c Light corn syrup (Karo)
1 ts Vanilla

Spray 9-inch cake pan with cooking spray. Add brown sugar, corn syrup and
lemon juice; stir to combine. Place in 350 F oven 3 minutes. Arrange
pineapple rings and cherries in pan; set aside. In large bowl, combine
flour, corn starch, baking powder and salt. In medium bowl, stir sugar
and milk until sugar is almost dissolved. Add egg whites, corn syrup and
vanilla; stir until blended. Gradually add to flour mixture, stirring
until smooth. Pour into pan. Bake in 350 F oven 35 to 40 minutes or
until toothpick inserted in center comes out clean. Immediately loosen
edge of cake with spatula and invert onto serving plate. Remove pan.

Each serving provides: 200 Calories, 2 g protein, 47 g carbohydrate, 0 mg
cholesterol, 160 mg sodium

* Source: Karo pamphlet
* Typed for you by Karen Mintzias

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Fat-Free Pumpkin Raisin Cake
Categories: Cakes, Low-fat
Yield: 16 servings

Non-stick cooking spray
1 2/3 c Flour
2/3 c Sugar
1/4 c Nonfat dry milk
1 ts Baking soda
1/2 ts Baking powder
1/2 ts Salt
2 ts Pumpkin pie spice
1/2 c Raisins
2 Egg whites
1 c Canned solid-pack pumpkin
1/3 c Corn syrup, light or dark
1/3 c Orange juice

----------------------------FAT-FREE CREAM SAUCE----------------------------
1 c Nonfat vanilla yogurt
1/2 c Confectioners' sugar

Spray 9-inch square baking pan with cooking spray. In large bowl combine
dry ingredients; stir until smooth. Pour into prepared pan. Bake in 350
degree F oven 35 minutes or until toothpick inserted in center comes out
clean. Cool in pan on wire rack. If desired, serve with Fat-Free Yogurt
Cream Sauce.

Each serving (without sauce) provides: 0 g total fat, 0 mg cholesterol,
130 Calories, 3 g protein, 29 g carbohydrate, 150 mg sodium

FAT-FREE YOGURT CREAM SAUCE: Line a strainer with paper coffee filter or
cheesecloth layers. Add yogurt, set over bowl and refrigerate 4 hours.
Discard drained liquid. Combine thickened yogurt and sifted
confectioners' sugar; stir until smooth. Makes about 1/2 cup sauce.

* Source: Karo pamphlet
* Typed for you by Karen Mintzias

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Fat-Free Pumpkin Bran Muffins
Categories: Breads, Low-fat
Yield: 12 servings

Non-stick cooking spray
1 c Canned solid-pack pumpkin
1 c High-fiber cereal shreds
3/4 c Skim milk
1/3 c Corn syrup, light or dark
2 Egg white; slightly beaten
1 1/4 c Flour
1/3 c Sugar
2 ts Baking powder
1/2 ts Salt
1/2 c Raisins

Spray 12 (2-1/2") muffin cups with cooking spray. In medium bowl combine
pumpkin, cereal, milk, corn syrup and egg whites. In large bowl combine
remaining ingredients. Add pumpkin mixture; stir until well blended.
Spoon into prepared muffin cups. Bake in 400 F oven 20 minutes or until
toothpick inserted in center comes out clean. Cool in pan 5 minutes.
Remove; cool on wire rack. Makes 12 muffins.

Each muffin provides: 0 g total fat, 0 g cholesterol, 150 Calories, 4 g
protein, 35 g carbohydrate, 340 mg sodium

* Source: Karo pamphlet
* Typed for you by Karen Mintzias

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Fat-Free Chewy Chocolate Cookies
Categories: Cookies, Low-fat
Yield: 30 servings

Non-stick cooking spray
1 1/2 c Flour
1/2 c Sugar
1/2 c Unsweetened cocoa
1/2 ts Baking soda
1/2 ts Salt
1/2 c Corn syrup, light or dark
3 Egg whites

Spray cookie sheet with cooking spray. In large bowl, combine flour,
sugar, cocoa, baking soda and salt. Stir in corn syrup and egg whites
until blended (dough will be thick and slightly sticky). Drop by rounded
teaspoonfuls onto prepared cookie sheets. Bake in 350 F oven 7 to 9
minutes or just until set (cookies will be soft when pressed). Do not
overbake. Cool on wire rack. Makes about 2-1/2 dozen.

Each cookie provides: 0 g total fat, 0 mg cholesterol, 60 Calories, 1 g
protein, 13 g carbohydrate, 65 mg sodium

* Source: Karo pamphlet
* Typed for you by Karen Mintzias

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Fat-Free Chocolate Cake
Categories: Cakes, Low-fat
Yield: 16 servings

Non-stick cooking spray
1 1/4 c Flour
1/2 c Unsweetened cocoa
1/4 c Cornstarch
1 ts Baking powder
1/2 ts Baking soda
1/2 ts Salt
1 1/4 c Sugar
1 c Water
3 Egg whites
1/2 c Corn syrup, light or dark
Confectioners' sugar (opt.)

Spray 9-inch square pan with cooking spray. In large bowl combine next
seven ingredients. In medium bowl stir sugar and water until sugar is
almost dissolved. Add egg whites and corn syrup; stir until blended.
Gradually add to dry ingredients, stirring until smooth. Pour into
prepared pan. Bake in 350 F oven 35 minutes or until toothpick inserted
in center comes out clean. Cool in pan on wire rack. If desired,
sprinkle with confectioners' sugar.

Each serving provides: 0 g total fat, 0 mg cholesterol, 140 Calories, 2 g
protein, 34 g carbohydrate, 160 mg sodium

* Source: Karo pamphlet
* Typed for you by Karen Mintzias

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Fabulous Fig Bread
Categories: Breads, Low-fat
Yield: 22 servings

1 c Dried Figs, ground
1 c -Boiling water
3/4 c Pistachios
1 1/2 c All-purpose flour
1 ts Baking soda
1/4 ts Salt
4 tb Margarine or butter
1 c Sugar
3 tb Egg substitute; -OR-
1 -Egg
1 ts Vanilla

In a medium-sized heat-proof bowl, combine the figs and pistachios, add
boiling water and let cool to room temperature, about 1 hour. Position a
rack in the center of the oven and preheat to 350 F. Grease an 8-1/2" by
4-1/2" loaf pan. In medium sized bowl, combine the flour, baking soda and
salt. In a large bowl, beat the butter until fluffy. Gradually beat in
the sugar. Add the egg and vanilla and beat for 1 to 2 minutes, or until
lightened. Add the dry ingredients and beat until just blended. With a
spoon, blend in the fig mixture. Turn into the prepared pan and bake 1 to
1 1/4 hours, or until the bread just begins to pull away from the sides of
the pan, and the top springs back when lightly touched. Cool in pan on a
rack for 15 minutes, and then turn out and cool completely. Wrap in
plastic and store overnight before serving. Cut into thin slices.

Yield: One 8-1/2" x 4-1/2" loaf - 22 slices

Each serving contains approximately:
Calories 124, Fat 3.39 g, Dietary Fiber 2.22 g, Carbohydrates 22.4 g,
Protein 2.38 g, Sodium 94.8 mg, Cholesterol .026 mg

Calories from protein: 7%
Calories from carbohydrates: 69%
Calories from fats: 24%

Typed for you by Karen Mintzias

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Chewy Fig Oatmeal Cookies
Categories: Cookies, Low-fat
Yield: 36 servings

1/4 c Brown sugar, firmly packed
1/2 c Honey
1/3 c Dried figs, ground & packed
2/3 c Margarine or butter
6 tb Egg substitute; -OR-
2 -Eggs
1 ts Baking soda
1/2 ts Salt
1/2 ts Cinnamon
1/2 ts Vanilla
2 tb Dried figs, ground
1/4 ts Nutmeg
1 1/2 c All-purpose flour
1 1/3 c Quick rolled oatmeal
1/2 c Nuts, finely ground (opt.)

[NOTE: for a no sugar variation, substitute same amount of white grape
juice concentrate or apple juice concentrate for brown sugar.]

In a large bowl, beat brown sugar, honey, first quantity of figs and
margarine until creamy, about 3-5 minutes. Add eggs to creamed
ingredients and mix until well blended. In a separate bowl, blend baking
soda, salt, cinnamon, vanilla, remaining figs, and nutmeg thoroughly, and
add to creamed mixture. Add flour, oatmeal, and nuts (optional) and mix 2
minutes on low speed, then 3 minutes on medium speed. Drop by
teaspoonfuls on greased cookie sheet and bake at 350 F for 10 to 15 minute
according to preference of softer or crunchier cookies.

Each serving contains approximately:
Calories 74, Fat 2.01 g, Dietary Fiber .936 g, Carbohydrates 13.0 g,
Protein 1.45 g, Sodium 100 mg, Cholesterol .031 mg

Calories from protein: 8%
Calories from carbohydrates: 68%
Calories from fats: 24%

* Source: California Fig Advisory Board pamphlet
* Typed for you by Karen Mintzias

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Hearty Fig Oatbran Muffins
Categories: Breads, Low-fat
Yield: 12 servings

1 1/2 c Bran flakes cereal
1/2 c Apple juice
3 tb Egg substitute; -OR-
1 -Egg
1/2 c Non-fat milk
6 oz Apple juice concentrate
3 tb Vegetable oil
1 lg Banana; mashed
3/4 c California dried figs
-- chopped finely
2 tb Honey; -OR-
1/4 c -Brown sugar, firmly packed
1 1/2 c Flour; Oat flour,
--Whole Wheat or All-purpose
1/2 c Oatmeal (rolled oats)
1 ts Cinnamon
1 1/2 ts Baking soda
2 ts Baking powder

Combine your favorite bran flakes in a large bowl with apple juice.
Moisten the flakes evenly. Add the egg substitute, milk, apple juice
concentrate, oil, banana, figs and honey. Mix well. In a small bowl,
combine flour, oatmeal, cinnamon, baking soda and baking powder. Add to
bran mixture and mix well. Line a muffin tin with paper liners. Spoon
batter into paper-lined muffin cups. Bake at 350 F for 20 minutes or
until done.

Yield: 12 muffins

Each serving contains approximately:
Calories 199, Fat 4.43g, Dietary Fiber 5.34 g, Carbohydrates 39.1 g,
Protein 4.75 g, Sodium 221 mg, Cholesterol .214 mg

* Source: California Fig Advisory Board leaflet
* Typed for you by Karen Mintzias

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Chicken with Onion Marmalade
Categories: Poultry, Main dish, Low-fat
Yield: 6 servings

6 Chicken breast halves
-(4-5 oz ea) boned & skinned
3 tb Cream sherry
2 md Red onions (about 6 oz each)
1/2 c Dry red wine
1 tb Red wine vinegar
1 tb Honey
Parsley sprigs (optional)
Salt and pepper

Rinse chicken and put in a heavy plastic food bag; add 2 tablespoons
sherry. Seal bag; rotate. Chill at least 30 minutes or up to 6 hours;
turn over several times.

Meanwhile, thinly slice onions; wrap several slices airtight and chill up
to 6 hours. In a 10- to 12-inch frying pan over medium-high heat, combine
remaining onion slices, wine, vinegar, and honey. Stir often until liquid
evaporates. (If made ahead, cover and set aside up to 6 hours; stir over
medium-high heat to warm.) Remove from heat and mix in remaining 1
tablespoon sherry.

Arrange breasts in a single-layer with marinating liquid in a 9- by
13-inch pan. Bake, uncovered, in a 450 F oven just until meat is white in
thickest part (cut to test), 12 to 15 minutes. With a slotted spoon,
transfer chicken to a warm platter. Spoon onion mixture over chicken.
Garnish with reserve onion slices and parsley. Add salt and pepper to
taste.

Per serving: 167 cal.; 27 g protein; 1.5 g fat (0.4 g sat.); 9.4 g carbo.;
82 mg sodium; 66 mg chol.

* Source: Sunset, April 1992
* Typed for you by Karen Mintzias

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Onion Corn Bread
Categories: Low-fat, Breads
Yield: 6 servings

2 tb Oil
1/3 c Chopped onions
1 c Unbleached flour
1 c Yellow cornmeal
1 tb Baking powder
1/4 ts Ground black pepper
1 c Skim milk
1 Egg white

Preheat the oven to 400 F. Evenly coat an 8 x 8-inch baking pan with
no-stick spray.

Heat the oil in a small frying pan over medium-low heat; add the onions
and cook, stirring, until golden brown, about 5 minutes. Set aside.

In a large bowl, combine the flour, cornmeal, baking powder and pepper.
In a measuring cup, whisk the milk, egg white and cooked onions together.
Add to the dry ingredients all at once. Stir just to blend.

Spread in the prepared pan. Bake until the bread's sides begin to pull
away from the pan, about 20 minutes. Cool before loosening the sides and
turning out from the pan. Divide into 6 squares.

Per serving: 206 calories, 5.5 g. fat (24% of calories), 3.8 g. dietary
fiber, 5.7 g. protein, 33.6 g. carbohydrates, 1 mg. cholesterol, 202 mg.
sodium.

* Source: Prevention, January 1993
* Typos provided by: Karen Mintzias

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Practically No-Fat Chocolate Souffle Cake
Categories: Cakes, Desserts, Low-fat
Yield: 8 servings

Nonstick vegetable oil spray
14 tb Sugar
2/3 c Walnuts; toasted
1/2 c Unsweetened cocoa powder
3 tb Vegetable oil
8 lg Egg whites
1 pn Salt
Powdered sugar

"A rich cake based on a French-countryside recipe from restaurant
consultant Rozanne Gold. Made without butter, and with cocoa powder
instead of chocolate, the cake is like a souffle that rises, then sinks as
it cools."

DIRECTIONS:
==========
Preheat oven to 350 F. Line bottom of 8-inch springform pan with
2-3/4-inch high sides with parchment paper. Spread pan and paper with
vegetable oil spray. Sprinkle pan with 2 tablespoons sugar. Finely grind
nuts with 2 tablespoons sugar in processor. Transfer nut mixture to large
bowl. Mix in 10 tablespoons sugar and cocoa, then oil.

Using electric mixer, beat egg whites and salt in large bowl until soft
peaks form. Fold whites into cocoa mixture in 3 additions. Spoon batter
into prepared pan; smooth top.

Bake until cake puffs and tester inserted into center comes out with moist
crumbs attached, about 30 minutes. Cool cake in pan on rack about 30
minutes. (Cake may fall.) Cut around pan sides to loosen cake. Remove
sides of pan and cool cake completely. Sprinkle cake with powdered sugar.

PER SERVING: calories, 220; fat, 12 g; sodium, 74 mg; cholesterol, 0

* Source: Bon Appetit (May 1994)
* Typed for you by Karen Mintzias

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Mango Charlotte Strawberry Sauce
Categories: Desserts, Low-fat
Yield: 8 servings

---------------------------------CHARLOTTE---------------------------------
1/2 c Mango nectar
1/4 oz Unflavored gelatin
2 1/2 c Diced peeled ripe mangoes
2 tb Sugar
1 1/3 c Plain low-fat yogurt
24 Sponge cake ladyfingers

-----------------------------------SAUCE-----------------------------------
1 pt Strawberries; sliced
2 tb Sugar

FOR CHARLOTTE: Place nectar in small saucepan. Sprinkle gelatin over.
Let stand 10 minutes to soften gelatin. Stir over low heat until gelatin
dissolves. Remove from heat. Puree 2 cups mangoes in processor. Place
in medium bowl. Stir in nectar mixture, sugar and lemon juice. Place
bowl over large bowl filled with ice water. Stir mango mixture
occasionally until cold and beginning to mound, about 10 minutes. Fold in
yogurt and 1/2 cup diced mangoes. Chill over ice water 5 minutes longer,
stirring occasionally.

Arrange enough ladyfingers over bottom of 8-inch-diameter springform pan
with 2-3/4-inch-high sides to cover completely, trimming as necessary.
Halve remaining ladyfingers crosswise nad stand around sides of pan, edges
touching and rounded sides out. Spoon mango mixture into pan. Cover with
plastic; chill until set, at least 5 hours.

FOR SAUCE: Puree strawberries and sugar in processor.

Release pan sides from charlotte. Serve with strawberry sauce.

PER SERVING: calories, 140; fat 2 g; sodium, 46 mg; cholesterol, 41 mg

* Source: Bon Appetit (May 1994)
* Typed for you by Karen Mintzias

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Oeufs a la Neige
Categories: Desserts, Low-fat
Yield: 6 servings

-----------------------------------SAUCE-----------------------------------
2 1/2 c Low-fat milk
1 4x1-inch strip orange peel
1 Vanilla bean
-- split lengthwise
1/3 c Sugar
1 tb Cornstarch
2 lg Eggs

---------------------------------MERINGUES---------------------------------
1 c Low-fat milk
4 lg Egg whites
1/4 c Sugar

"For this low-fat meringue treat (its name translates as "eggs in the
snow"), we've made a creme anglaise that calls for low-fat milk instead of
cream, and two whole eggs instead of as many as eight egg yolks."

DIRECTIONS:
==========
FOR SAUCE: Combine milk and orange peel in heavy medium saucepan. Scrape
in seeds from vanilla bean; add bean. Bring mixture to simmer. Combine
sugar and cornstarch in medium bowl. Whisk in eggs. Gradually add hot
milk mixture, whisking constantly. Return mixture to saucepan. Cook over
medium heat until mixture almost simmers and thickens enough to coat
spoon, stirring constantly, about 9 minutes; do not boil. Strain into
shallow bowl. Refrigerate until well chilled, at least 2 hours.

FOR MERINGUES: Place milk in heavy large skillet. Add enough water to
bring depth to 1-1/2 inches. Bring liquid to gentle simmer. Beat egg
whites in medium bowl until soft peaks form. Gradually add sugar and beat
until meringue is stiff but not dry.

Using 2 soupspoons dipped into cold water, form 6 puffs from half of
meringue mixture, dropping each puff into simmering liquid. Poach 4
minutes. Using slotted spoon, transfer meringues to kitchen towel.
Repeat procedure with remaining meringue. Arrange meringues atop
custard. Chill. (Can be made 4 hours ahead.)

PER SERVING: calories, 190; fat, 5 g; sodium, 114 mg; cholesterol, 80 mg

* Source: Bon Appetit (May 1994)
* Typed for you by Karen Mintzias

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Rice Pudding with Brandy Currants
Categories: Desserts, Low-fat
Yield: 4 servings

2 tb Dried currants
2 tb Brandy
1 1/2 c Water
1/4 c Long-grain white rice
1 pn Salt
2 c Low-fat milk
2 ts Unflavored gelatin
1/3 c Sugar
1 ts Grated orange peel
1/2 ts Ground cinnamon
1 lg Egg
1 ts Vanilla extract

"This is a lighthearted version of riz a l'imperatrice -- "rice in the
style of the empress" - which is thought to have been inspired by Empress
Eugenie, the Spanish wife of Napolean."

Bring 2 tablepsoons dried currants and brandy to boil in small saucepan.
Remove mixture from heat. Combine 1-1/2 cups water, rice and salt in
another small saucepan. Bring to boil, stirring occasionally. Reduce
heat to low. Cook uncovered until almost all water is absorbed and rice
is very soft, stirring occasionally, about 20 minutes.

Place 2 cups milk in heavy medium saucepan; sprinkle gelatin over milk.
Let stand 10 minutes to soften.

Heat milk mixture over low heat until just warm, stirring until gelatin
dissolves. Add currant mixture, rice, sugar, orange peel and cinnamon.
Cook over low heat until mixture thickens slightly, stirring occasionally,
about 12 minutes; do not boil. Whisk egg and vanilla in medium bowl to
blend. Mix 1/2 cup of hot rice mixture into egg. Return egg mixture to
saucepan and stir over very low heat 3 minutes; do not boil. Remove
mixture from heat.

Place saucepan in bowl of ice water. Stir pudding occasionally until
cool. Spoon into four 3/4-cup custard cups. Refrigerate until set, at
least 8 hours.

PER SERVING: calories, 230; fat, 4 g; sodium, 113 mg; cholesterol, 63 mg

* Source: Bon Appetit (May 1994)
* Typed for you by Karen Mintzias

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Green Apple Sorbet (Sorbet de Pommes Vertes)
Categories: Desserts, Ices, Low-fat
Yield: 4 servings

3/4 lb Tart green apples
-- (such as Granny Smith)
-- unpeeled, cored,
-- thinly sliced
1 1/2 tb Fresh lemon juice
3/4 c Water
3/4 c Sugar

Combine sliced apples and fresh lemon juice in medium bowl. Cover with
plastic wrap and freeze overnight.

Combine water and sugar in heavy medium saucepan. Stir over medium heat
until sugar dissolves. Increase heat and bring to boil. Cool completely.

Puree frozen apple slices and sugar syrup in processor until mixture is as
smooth as possible. Transfer apple mixture to ice cream maker and process
according to manufacturer's instructions. Transfer sorbet to container
and freeze. (Can be prepared 1 day ahead.)

* Source: Les Loges de l'Aubergade (France)
* Published in Bon Appetit (May 1994)
* Typed for you by Karen Mintzias

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Tomato and Herb Rigatoni
Categories: Main dish, Pasta, Low-fat, Vegetarian
Yield: 4 servings

2 c Tomatoes
--(peeled, seeded & chopped)
1/4 c Chopped fresh parsley
2 tb Shredded fresh basil
1 1/2 ts Minced garlic
1 1/2 tb Fresh lemon juice
1 1/2 ts Olive oil
1/2 ts Fresh mint
1/2 ts Pepper
1/4 ts Crushed red pepper
1/8 ts Salt
8 oz Rigatoni pasta; uncooked
Fresh basil sprigs (opt.)

Combine the first ten ingredients in a bowl. Let stand at room
temperature for an hour. Cook the pasta according to the package
directions, omitting any salt and fat; drain. Add the pasta to the tomato
mixture and toss well. Garnish with fresh basil sprigs, if desired.
Serve immediately.

Per Serving:
Calories: 247 Protein: 8 grams Carb: 48 grams
Sodium: 81 mg Fat: 3 grams (11% of calories)

* Source: Cooking Light Cookbook 1993
* Published in "Nutrition Action Healthletter" (January/February 1994)
* Typed for you by Karen Mintzias

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Unsloppy Joes
Categories: Main dish, Vegetarian, Low-fat
Yield: 8 servings

Vegetable cooking spray
1/2 c Chopped onion
1/2 c Chopped celery
1/2 c Diced carrot
1/2 c Diced green pepper
1 Garlic clove; minced
14 1/2 oz Can no-salt added tomatoes
-- undrained and crushed
1 1/2 tb Chili powder
1 tb No-salt-added tomato paste
1 tb Vinegar
1 ts Pepper
15 1/2 oz Red kidney beans (canned)
-- drained and rinsed
8 Kaiser rolls (2-1/2 oz ea.)

Coat a large nonstick skillet with cooking spray; place over medium-high
heat until hot. Add the onion, celery, carrot, green pepper, and garlic;
saute until tender. Stir in the tomatoes and next four ingredients.
Cover, reduce the heat, and simmer ten minutes. Add the kidney beans and
cook an additional five minutes or until thoroughly heated.

Cut a 1/4" slice off the top of each kaiser roll; set it aside. Hollow
out the center of each roll, leaving a 1/2"-thick shell; reserve the
insides of rolls for other uses. Spoon the bean mixture evenly into the
rolls; cover with the top slices. Serve immediately.

Per Serving:
Calories: 231 Protein: 10 grams Carb: 45 grams
Sodium: 409 mg Fat: 2 grams (8% of calories)

* Source: Cooking Light Cookbook 1993
* Published in "Nutrition Action Healthletter" (January/February 1994)
* Typed for you by Karen Mintzias

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Jamaican Chicken
Categories: Poultry, Main dish, Low-fat
Yield: 4 servings

4 Chicken breast halves
-- (4 oz each)
-- skinned, boned
2 1/2 tb All-purpose flour
1 tb Flaked coconut, minced
1 ts Curry powder; divided
1/2 ts Salt
1/4 ts Pepper
1 Egg white; lightly beaten
Vegetable cooking spray
2 ts Reduced-calorie margarine
-- divided
1 md Banana; cut into 1/2" slices
3/4 c Unsweetened pineapple juice
3 Green onions; cut diagonally
-- into 1/4" pieces
2 c Cooked long-grain rice
-- (cooked w/o salt or fat)

Place the chicken between two sheets of heavy-duty plastic wrap and
flatten to 1/4" thickness, using a meat mallet or rolling pin. Combine
the flour, coconut, 1/2 teaspoon curry powder, salt and pepper; stir well.
Brush both sides of each chicken breast with the egg white; dredge in the
flour mixture. Set aside.

Coat a large nonstick skillet with cooking spray; add 1 teaspoon of the
margarine. Place over medium-high heat until the margarine melts. Stir
in the remaining curry powder. Add the banana and saute two minutes or
until the banana is lightly browned. Remove the banana from the skillet
and set it aside. Wipe the drippings from the skillet with a paper towel.

Coat the skillet with cooking spray; add the remaining margarine. Place
over medium-high heat until the margarine melts. Add the chicken and cook
two minutes on each side or until browned. Add the pineapple juice and
green onions. Cover, reduce the heat and simmer ten minutes or until the
chicken is tender. Serve over the rice. Garnish with the banana slices.

Per Serving:
Calories: 364 Protein: 32 grams Carb: 42 grams
Sodium: 357 mg Fat: 6 grams (15% of calories)

* Source: Cooking Light Cookbook 1993
* Published in "Nutrition Action Healthletter" (January/February 1994)
* Typed for you by Karen Mintzias

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Al and Tipper Gore's Chinese Chicken with Walnuts
Categories: Poultry, Low-cal
Yield: 6 servings

6 Chicken breast halves
-- (boneless, skinless)
2 1/2 tb Reduced-sodium soy sauce
1 1/2 tb Water
2 ts Cornstarch
2 tb Dry sherry
1 ts Sugar
1 ts Grated fresh ginger
1/2 ts Crushed red pepper
1/4 ts Salt
3 ts Peanut oil
2 md Green peppers
-- cut into 3/4-inch pieces
4 Green onions
-- diagonally sliced
-- into 1-inch lengths
1/3 c Walnut halves

[NAH Editor's note: Serve this over rice and you'll cut the percent of
calories from fat.]

DIRECTIONS:
===========
Cut the chicken into 1-inch pieces and set aside. Mix the soy sauce and
water, then blend into the cornstarch; stir in the sherry, sugar, ginger,
red pepper, and salt.

Preheat a wok or large skillet over high heat; add 2 teaspoons of peanut
oil. Stir-fry the green peppers and onions for 2 minutes and remove. Add
the walnuts and stir-fry for 1 to 2 minutes until golden brown. Remove.
Add the rest of the oil and stir-fry half of the chicken for 2 minutes.

Return all the chicken to the wok and stir in the soy mixture. Cook and
stir until bubbly. Stir in the vegetables and walnuts, cover and cook for
1 minute.

Per serving:
Calories: 229 Protein: 30 grams Carb: 4 grams
Sodium: 404 mg Fat: 9 grams (35% of calories)

* Source: "Cooking with the Stars"
* Published in "Nutrition Action Healthletter", March 1994
* Typed for you by Karen Mintzias

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Alan Alda's Che-Cha
Categories: Main dish, Pasta, Low-fat
Yield: 5 servings

14 Fresh Italian plum tomatoes
-- (good-sized)
2 Handfuls fresh basil leaves
-- chopped
1 Garlic clove; minced
1/3 lb Reduced-fat mozzarella
-- shredded
1 tb Olive oil
10 oz Fusilli (corkscrew) pasta
-- uncooked

[NAH Editor's note: We didn't boil or peel the tomatoes and it was still
delicious.]

DIRECTIONS:
===========
Fill a pot with enough water to cover the tomatoes. Bring to a boil and
drop the tomatoes in. Remove them after about 10 seconds, then peel and
chop them.

Mix the tomatoes, basil, garlic, and cheese with the olive oil. Let stand
in a covered bowl at room temperature for at least 3 hours. Cook the
fusilli. Drain. Add the tomato sauce to the hot fusilli. Mix well.
Serve warm.

Per Serving:
Calories: 332 Protein: 19 grams Carbs: 51 grams
Sodium: 188 mg Fat: 7 grams (19% of calories)

* Source: "Cooking with the Stars"
* Published in "Nutrition Action Healthletter", March 1994
* Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Lindsay Wagner's Couscous with Tomato-Eggplant Sauce
Categories: Main dish, Low-fat, Vegetarian, Vegan
Yield: 6 servings

1 ts Cold-pressed olive oil
1 md Onion; chopped
2 lg Garlic cloves; minced
1 Eggplant; unpeeled
-- cut into 1/2-inch cubes
1 Green pepper; finely sliced
2 c Fresh or canned tomatoes
-- (no salt added)
-- peeled and chopped
1/2 ts Salt
1/2 ts Pepper
1/4 ts Paprika
1/4 ts Basil
1/4 ts Rosemary
1/4 ts Oregano
1/4 c Finely chopped fresh parsley
1 c Water
1 lb Whole-wheat couscous
-- cooked according to
-- package directions

Heat the olive oil in a large skillet. Add the onion and saute until
golden. Add the garlic and cook for 1 minute. Add the eggplant and green
pepper and cook for 10 minutes. Add the tomatoes, salt, pepper, paprika,
basil, rosemary, oregano, parsley, and water. Cook, covered for 30
minutes. Stir often to prevent sticking.

Mash the eggplant with a fork (or leave as chunks) and cook covered for 30
minutes more. Serve over cooked couscous.

Per Serving:
Calories: 325 Protein: 11 grams Carbs: 66 grams
Sodium: 199 mg Fat: 2 grams (6% of calories)

* Source: Cooking with the Stars
* Published in Nutrition Action Healthletter
* (Center for Science in the Public Interest)
* Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Chicken with Apricots, Sweet Potatoes, and Prunes
Categories: Poultry, Main dish, Low-fat
Yield: 6 servings

6 Chicken breast halves
-- (boned and skinned)
3/4 c Dried prunes
1/2 c Dried apricots
1 tb Olive oil
3 tb White vinegar
1/2 c Dry vermouth
2 Garlic cloves; minced
1 1/2 tb Brown sugar
1 tb Oregano
1/2 ts Salt
2 c Sweet potatoes; peeled,
-- cut into 1/2-inch cubes

Place the chicken breasts in a medium bowl or casserole. Combine the
prunes, apricots, olive oil, vinegar, vermouth, garlic, brown sugar,
oregano, and salt. Pour over the chicken. Cover and marinate in the
refrigerator for several hours or overnight.

When you are ready to bake the chicken, place the sweet potato cubes in a
saucepan with water to cover. Bring to a boil and boil gently for 3
minutes. Drain and set aside.

Remove the chicken from the marinade. Arrange the pieces in a shallow
baking pan. Spread the marinade over the chicken, cover with the sweet
potatoes, and bake covered at 350 degrees F. for 30-45 minutes, until the
chicken and sweet potatoes are fully cooked.

Per Serving:
Calories: 323 Protein: 30 grams Carbs: 30 grams
Sodium: 251 mg Fat: 5 grams (14% of calories)

* Adapted from "Eater's Choice" by Ron & Nancy Goor
* Published in: Nutrition Action Healthletter (CSPI)
* Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Cindy's Salsa Chicken
Categories: Poultry, Main dish, Low-fat
Yield: 4 servings

1 tb Olive oil
3 lg Garlic cloves
-- peeled and minced
1 1/2 c Chopped onion
1 lg Sweet red pepper
-- cut into small dice
1 lb Chicken breast meat
--(boneless, skinless)
-- cut into 1-inch chunks
3 md Tomatoes; peeled & diced
1 sm Head broccoli; stems sliced,
-- flowerets cut into
-- bite-sized pieces,
-- and steamed for 3 minutes
16 oz Canned pink or kidney beans
-- drained and rinsed
1 c Medium-hot salsa
1/4 c Chopped cilantro (optional)
Freshly ground black pepper
--(to taste)

In a large nonstick skillet or Dutch oven, heat the olive oil briefly, add
the garlic and onion, and saute for 3 minutes or until they are softened.
Add the red pepper and saute for another 2 minutes.

Add the remaining ingredients and bring the mixture to a boil over medium
heat. Stir gently, reduce the heat, cover the pot, and simmer for 5 to 7
minutes or until the chicken is just done. Check the seasonings before
serving.

Per Serving:
Calories: 305 Protein: 31 grams Carb: 36 grams
Sodium: 467 mg Fat: 5 grams (15% of calories)

* Adapted from Jane Brody's "Good Food Gourmet"
* Published in: Nutrition Action Healthletter (CSPI)
* Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Pesto 'n' Pasta Chicken
Categories: Poultry, Main dish, Low-fat
Yield: 3 servings

1/2 lb Chicken breast meat
-- (boneless, skinless)
6 oz Penne pasta (short tubes)
-- uncooked
2 c Fresh spinach leaves
-- (firmly packed)
4 tb Grated Parmesan cheese
3 tb Chopped fresh basil
2 tb Pine nuts
3 Garlic cloves
-- peeled and minced
1/4 ts Red pepper flakes
1 c Plain nonfat yogurt
1/2 ts Salt
Vegetable cooking spray

Slice the chicken into bite-sized pieces and set aside. Cook the pasta
according to the package directions, omitting any salt or fat. Drain
well, set aside and keep warm.

Combine the spinach and the next seven ingredients in the container of an
electric blender or food processor. Cover and process until smooth. Pour
into a small bowl and set aside.

Coat a large skillet with cooking spray; place over medium-high heat until
hot. Add the chicken and saute until browned; stir in the reserved
spinach mixture. Cover and simmer 5 minutes or until it is thoroughly
heated and the chicken is tender (do not boil).

Add the reserved past to the skillet. Toss gently. Serve immediately.

Per Serving:
Calories: 385 Protein: 29 grams Carb: 52 grams
Sodium: 600 mg Fat: 6 grams (14% of calories)

* Adapted from "Cooking Light Cookbook" 1990 (Oxmoor House, 1989)
* Published in: Nutrition Action Healthletter (CSPI)
* Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Neapolitan Polenta Pie
Categories: Main dish, Vegetarian, Ovo-lacto, Low-fat
Yield: 8 servings

12 oz Nonfat plain yogurt
1 c Polenta
3 c Water
1 ts Sea salt
1 1/2 c Pizza sauce
1 c Red onion; sliced
1/4 lb Field mushrooms; sliced
2 oz Dried porcini mushrooms
-- soaked
3 tb Capers
1 Tomato; sliced
1 c Green bell pepper, sliced
3 tb Parmesan cheese, grated
1/3 c Fresh basil, chopped

The day before serving, prepare "cheese" from yogurt by mixing yogurt
with 1/2 teaspoon salt and placing it in a strainer lined with
several layers of cheesecloth. Squeeze cloth very gently around
yogurt and place over bowl. Refrigerate and drain for at least 10
hours. Before continuing with recipe, carefully remove cheesecloth
from ball of cheese.

Stir polenta into boiling water. Add 1/2 teaspoon salt. Cover and
cook over low heat, stirring frequently, for 15 minutes or until
thick and soft. Pour into a 9-inch nonstick pie plate and spread
evenly over bottom and sides.

Preheat oven to 425 F. Spread pizza sauce over polenta. Arrange
vegetables over sauce, top with yogurt cheese, capers and Parmesan
cheese. Bake 25 minutes or until pie is bubbling hot throughout.
Remove from oven and top with basil.

Calories per serving: 147
Grams of fat: 1.8
Percentage fat calories: 11%
Cholesterol: 0 mg.

* Source: Delicious! Collection - compiled and edited by Sue Frederick
* Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Winter Apple Chutney
Categories: Condiments, Sauces, Fruits, Low-fat, Vegan
Yield: 2 cups

1 c Dried apples
-- coarsely chopped
1 c Applesauce
1/3 c Brown rice vinegar
1/3 c Granulated cane juice
-OR- maple granules
1 sm Onion; chopped
1/4 c Seedless raisins
1 tb Fresh ginger, minced
1/2 ts Hot sauce, or to taste

Blend the sweetness of apples with the spiciness of onion and hot sauce
for a truly original chutney that adds zip to grain dishes like couscous
or millet.

DIRECTIONS:
===========
In a saucepan, combine all ingredients and bring to a boil over moderately
high heat, stirring constantly for 15 minutes. If microwaving, combine
all ingredients in a glass bowl. Microwave uncovered on high until
slightly thickened and bubbling, about 8 minutes.

Let cool slightly. Puree 1/2 cup of the mixture in a blender or food
processor and then mix wtih remaining chutney. Serve at room temperature
or chilled.

Calories per tablespoon: 20
Grams of fat: 0
Percentage fat calories: 0%
Cholesterol: 0 mg.

* Source: Delicious! Collection - compiled and edited by Sue Frederick
* Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Ginger-Pear Cake
Categories: Cakes, Desserts, Low-fat
Yield: 16 servings

Nonstick spray coating
2/3 c Granulated sugar
1/2 c Packed brown sugar
1/4 c Cooking oil
3 Egg whites
1 c All-purpose flour
1/4 c Whole wheat flour
2 tb Crystallized ginger
-- (finely chopped)
1 1/2 ts Baking soda
1/2 ts Ground nutmeg
2 1/2 c Shredded unpeeled pears
-(such as Bosc or Bartlett)
8 oz Low-fat vanilla yogurt
1 ts Crystallized ginger
-- (finely chopped)

Spray a 6-cup fluted tube pan or a 13x9x2-inch baking pan with nonstick
coating. (If using a fluted pan, dust with all-purpose flour.)

In a mixing bowl combine the sugars, oil, and egg whites. Stir mixture
till well blended. Add the all-purpose flour, whole wheat flour, the 2
tablespoons crystallized ginger, baking soda, and nutmeg. Stir mixture
just till moistened. (Batter will be thick.) Stir in shredded pears.
Pour batter into the prepared pan.

Bake in a 350 F oven for 50 to 55 minutes for the tube pan or 25 to 30
minutes for a 13x9x2-inch pan or till a wooden pick inserted near the
center comes out clean. (For the tube pan, cool on wire rack 15 minutes
before removing cake from pan.) Cool completely.

For topping, in a bowl combine yogurt and the 1 teaspoon crystallized
ginger. Cover and chill several hours before serving.

To serve, dollop each serving wtih the ginger-yogurt topping. Sprinkle
with nutmeg, if desired.

Nutrition facts per serving: 171 cal., 4 g total fat (1 g sat. fat) 1 mg
chol., 99 mg sodium, 33 g carbo., 2 g fiber, 3 g pro.

* Source: Better Homes and Gardens, February 1994
* Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Apricot-Cardamom Bars
Categories: Desserts, Cookies, Low-fat
Yield: 24 bars

1 c All-purpose flour
1/2 c Brown sugar, packed
1/2 ts Baking powder
1/4 ts Baking soda
1/4 ts Ground cardamom; OR...
1/8 ts -Ground cloves
1/2 c Apricot nectar
-OR- Orange juice
1/4 c Unsweetened applesauce
2 tb Cooking oil
1 Egg; slightly beaten
1/2 c Dried apricots
-(finely snipped)

-------------------------------APRICOT ICING-------------------------------
1/2 c Powdered sugar
3 ts Apricot nectar
-OR- Orange juice

In a medium mixing bowl stir together flour, brown sugar, baking powder,
baking soda, and cardamom or cloves; set aside. Stir together apricot
nectar or orange juice, applesauce, oil, and egg till combined. Add to
dry ingredients, stirring till just combined. Stir in the snipped
apricots.

Spread batter in an ungreased 11 x 7 x 1-1/2-inch baking pan. Bake in a
350 F oven about 25 minutes or till a wooden pick inserted near the center
comes out clean. Cool in pan on a wire rack. Drizzle with Apricot Icing.
Cut into bars.

Apricot Icing: In a small mixing bowl, stir together 2 to 3 teaspoons
apricot nectar or orange juice.

Nutrition facts per serving: 67 cal., 1 g total fat (0 g sat. fat), 9 mg
chol., 17 mg sodium, 13 g carbo., 0 g fiber, 1 g pro. Daily Value: 3%
vit. A, 3% vit. C, 0% calcium, 3% iron.

* Source: Better Homes and Gardens, January 1994
* Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Blueberry Cake
Categories: Cakes, Low-fat
Yield: 16 servings

2 tb Cornmeal
2 c All-purpose flour
1 1/2 ts Baking powder
1 1/2 ts Baking soda
1/4 ts Salt
1 ts Ground cinnamon
1 ts Ground cloves
1/2 c Port wine
1/4 c Canola oil
1 Egg
2 Egg whites
2/3 c Low-fat buttermilk
1 tb Vanilla extract
3 c Blueberries

Preheat the oven to 350 F. In a large mixing bowl, combine all the dry
ingredients and set aside.

In a small saucepan, reduce the port over medium heat to 1/4 cup. Cool to
room temperature.

Add the port and remaining ingredients, except the blueberries, to the dry
mixture, one at a time, stirring constantly, until combined and smooth.
Gently fold in the blueberries.

Lightly spray or wipe a 7 x 11-inch glass baking pan with vegetable oil.
Pour the batter into the pan with and bake for 45 minutes, or until a
toothpick inserted in the center comes out clean. Serve warm from the
oven or cool to room temperature.

Cal. 196, Carb. 37g, Protein 3g, Chol. 12mg, Fat 4g/18%

* Source: Great Good Food - by Julee Rosso
* Typos by: Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Lemon Pancakes
Categories: Breads, Breakfast
Yield: 16 2" cakes

1/2 c All-purpose flour
3 ts Baking powder
3 tb Sugar
1/4 ts Salt
1/4 c Skim milk
1/2 c Club soda
1 Egg yolk
2 tb Minced lemon zest
1 ts Vanilla extract
1 tb Canola oil
2 Egg whites

In a large bowl, combine the dry ingredients. Add the milk, club soda,
egg yolk, lemon zest, vanilla, and oil, and beat well.

In a separate bowl, beat the egg whites on high speed until stiff peaks
form. Carefully fold the egg whites into the batter.

Lightly spray or wipe a large regular or nonstick skillet with vegetable
oil. Place the skillet over medium-high heat; drop the batter into the
pan by tablespoonfuls to form 2-inch pancakes, and cook until they are
golden brown on both sides.

Per pancake: Cal. 39, Carb 6g, Protein 1g, Chol. 11mg, Fat 1g/28%

Variations: Omit the lemon zest and add one of the following to the
batter:

2 tablespoons minced lime zest
1 1/2 cups fresh raspberries
1 1/2 cups fresh blueberries
Seeds from 1 vanilla bean

* Source: Great Good Food - by Julee Rosso
* Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Practically Nonfat Bean and Green Risotto
Categories: Main dish, Vegetarian, Low-fat
Yield: 5 cups

2 cn Vegetable broth (14-1/2 oz.)
1 c Dry white wine
1 lg Onion; chopped
1 lg Leek; chopped
--(white & pale green parts)
1 c Medium-grain white rice
2 lg Garlic cloves; chopped
1 cn Red beans (15 to 16 oz can)
-OR- kidney beans
-- rinsed, drained
1 lg Head radicchio; -OR...
1/4 -Head curly endive
-- thinly sliced
2 Arugula branches
-- thinly sliced, -OR...
1 c -Sliced curly endive
Grated parmesan cheese, opt.

Bring broth and wine to boil in heavy large saucepan. Add onion, leek,,
rice and garlic and bring to boil. Reduce heat to medium-low and simmer
uncovered until rice is tender and mixture is thick and creamy, stirring
occasionally, about 30 minutes.

Mix beans, radicchio and arugula into rice and cook until vegetables wilt,
about 2 minutes. Season to taste with salt and pepper. Serve, passing
Parmesan separately if desired.

* Source: David Badal, Houston TX
* Published in: Bon Appetit - June 1993
* Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Vegetable, Bean and Pasta Soup
Categories: Soups, Vegetarian, Low-fat
Yield: 8 servings

4 c Canned vegetable broth
1 c Dry vermouth
1 lg White onion; chopped
1 md Fennel bulb
-- trimmed, chopped
3 lg Garlic cloves; chopped
14 1/2 oz Stewed tomatoes
-- (canned, Italian-style)
8 oz Penne or other tubular pasta
1 md Zuchinni; diced
1 lg Yellow crookneck squash
-- diced
15 oz Canned cannellini beans
-- rinsed, drained
4 Green onions; chopped

Bring broth and vermouth to boil in heavy large pot or Dutch oven over
medium heat. Add onion, fennel and garlic. Cover and cook until just
tender, about 10 minutes. Add tomatoes, pasta, zucchini and squash; cook
until pasta is almost tender, about 15 minutes. Add beans and green
onions. Cook until pasta and vegetables are tender and soup is thick,
about 10 minutes.

* Source: David Badal, Houston TX
* Published in: Bon Appetit - June 1993
* Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Romesco-Style Roasted Pepper Dip
Categories: Dips, Appetizers, Low-fat, Vegan
Yield: 10 servings

2 Yellow bell peppers
-- halved
2 Red bell peppers; halved
8 lg Whole garlic cloves
-- unpeeled
12 Almonds
1 tb Olive oil
1 ts Sherry wine vinegar
-OR- red wine vinegar
Cayenne pepper
Crudites
Toasted pita wedges

Preheat broiler. Line heavy large baking sheet with foil. Arrange
peppers cut side down in center of baking sheet; surround with garlic.
Broil 6 inches from heat until peppers are blackened and garlic is tender,
turning garlic often, about 12 minutes. Gather foil up around peppers and
garlic; let stand until cool enough to handle, about 10 minutes. Working
over bowl to catch any juices, peel and seed peppers; reserve juices.
Keeping red and yellow peppers separate, cut into pieces; transfer to 2
separate bowls. Peel and chop garlic, discarding any hard pieces.

Finely chop 6 almonds in processor. Add yellow peppers, half of garlic, 1
teaspoon reserved pepper juice, 1/2 tablespoon oil, 1/2 teaspoon vinegar
and pinch of cayenne and puree. Season with salt and pepper. Transfer to
small bowl.

Using clean processor, repeat with remaining 6 almonds, red peppers,
remaining garlic, 1 teaspoon pepper juice, 1/2 tablespoon olive oil, 1/2
teaspoon vinegar and pinch of cayenne. Season with salt and pepper. (Can
be made 6 hours ahead. Cover and chill purees separately. Bring to room
temperature before serving.)

Simultaneously spoon each puree into shallow bowl. Shake bowl gently,
allowing purees to meet in center. Serve with crudites and pita wedges.

Makes about 1-1/4 cup.

PER 2-TABLESPOON SERVING: calories, 30; fat, 2 g; sodium, 1 mg;
cholesterol, 0

Source: Richard Sax and Marie Simmons in: Bon Appetit (June 1993)
Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Herbed White-Bean Dip
Categories: Dips, Appetizers, Vegetarian, Vegan, Low-fat
Yield: 11 servings

15 oz Cannellini
-- (white kidney beans)
-- rinsed, drained
1 tb Fresh lemon juice
1 lg Garlic clove; chopped
1 ts Olive oil
1/2 ts Ground cumin
1/4 ts Dried oregano
Cayenne pepper
Additional dried oregano

Puree first 6 ingredients in processor until smooth. Season with salt and
pepper. Transfer mixture to shallow bowl. (Can be made 1 day ahead.
Cover and chill. Let stand 30 minutes at room temperature before
serving.) Sprinkle with cayenne pepper and additional oregano.

Makes about 1-1/3 cups.

Per 2-tablespoon serving: calories, 40; fat, 1 g; sodium, 53 mg;
cholesterol, 0

Source: Richard Sax and Marie Simmons in: Bon Appetit (June 1993)
Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Mushroom Spread with Lemon and Thyme
Categories: Dips, Appetizers, Low-fat, Vegetarian, Ovo-lacto
Yield: 10 servings

1 1/2 tb Olive oil
-- preferably extra-virgin
1/2 c Chopped onion
2 lg Garlic cloves; chopped
10 oz Mushrooms; coarsely chopped
2 ts Fresh thyme leaves; OR...
3/4 ts -Dried thyme
1 ts Grated lemon peel
3 tb Grated Pecorino Romano
1 tb Fresh lemon juice
2 tb Minced fresh parsley
Toasted Italian bread rounds

Heat 1 tablespoon oil in large nonstick skillet over medium-low heat. Add
onion and garlic and saute until tender, about 5 minutes. Add mushrooms,
thyme and lemon peel to skillet and stir. Cover and cook until mushrooms
are tender, about 5 minutes. Uncover, increase heat to high and cook
until mushrooms begin to brown, about 6 minutes. Cool slightly.

Transfer mushroom mixture to processor. Add cheese, lemon juice, remaining
1/2 tablespoon oil and finely chop, using on/off turns. Mix in parsley;
season with salt and pepper. Transfer to small bowl. (Can be made 3
hours ahead. Let stand at room temperature.) Serve with toasted bread
rounds.

Makes about 1-1/2 cups.

Per 2-tablespoon serving: calories, 30; fat, 2 g; sodium, 17 mg;
cholesterol, 1 mg

Source: Richard Sax and Marie Simmons in: Bon Appetit (June 1993)
Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Papaya and Vegetable Salsa
Categories: Dips, Sauces, Low-fat, Vegan, Appetizers
Yield: 3 cups

1 lg Papaya; peeled, seeded,
-- finely chopped
1 c Seeded tomatoes
-- (finely chopped)
1/2 c Peeled seeded cucumber
-- (finely chopped)
1/4 c Finely chopped green onion
3 tb Fresh lime juice
1 tb Chopped fresh cilantro
1 tb Seeded jalapeno chili
-- (finely chopped)
Low-fat tortilla chips

Here's a pretty and fresh-tasting salsa that is great with low-fat
tortilla chips. Celery sticks and bell pepper strips also make good,
healthful "scoops".

DIRECTIONS:
===========
Combine first 7 ingredients in medium bowl. Season to taste with salt and
pepper. (Can be prepared 4 hours ahead. Cover and refrigerate.) Let
stand at room temperature 30 minutes before serving. Serve with tortilla
chips.

Per 2-tablespoon serving: calories, 10; fat, 0; sodium, 2 mg;
cholesterol, 0

Source: Richard Sax and Marie Simmons in: Bon Appetit (June 1993)
Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Ricotta Dip for Summer Fruits
Categories: Dips, Fruits, Low-fat, Desserts
Yield: 12 servings

15 oz Fat-free ricotta cheese
2 tb Sugar
1 1/2 ts Vanilla extract
1 1/2 ts Grated orange peel
3/4 ts Ground cinnamon

A lightened recipe for the traditional filling for cannoli, the classic
Sicilian sweet pastry. This dip is delicious on fresh fruit such as melon
spears, peach wedges, strawberries and grapes.

Combine all ingredients in processor and puree until very smooth.
Transfer to bowl. (Can be prepared 6 hours ahead. Cover and
refrigerate.)

Per 2-tablespoon serving: calories, 40; fat, 0; sodium, 38 mg;
cholesterol, 0

Source: Richard Sax and Marie Simmons in: Bon Appetit (June 1993)
Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Lime Chicken Strips
Categories: Poultry, Low-fat, Appetizers
Yield: 60 pieces

3 lb Chicken breasts
-- (boneless and skinless)
6 oz Frozen limeade concentrate
-- defrosted
3 oz Tequilla
2 tb Minced lime zest
6 Garlic cloves; minced

Cut the chicken into 1/2 x 1-1/2-inch strips. In a large mixing bowl,
combine all of the ingredients and refrigerate. Marinate ovenighht.

Preheat the oven to 350 F. Pour the marinade into a bowl and et aside.
Place the chicken in a shallow baking dish and bake for 45 minutes.

Pour the marinade over the chicken and bake for another 45 minutes,
tossing every 10 minutes to coat thoroughly. Cook until golden brown.
Serve hot.

Cal. 24, Carb 2g, Protein 3g, Chol. 6mg, Fat .4g/13%
(analyzed per piece)

Source: Great Good Food - by Julee Rosso
Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Chili-Orange Fish Fillets with Banana
Categories: Main dish, Fish, Seafood, Low-fat
Yield: 4 servings

4 Fish fillets
-- red snapper, turbo, cod
-or other fillets
2 Firm, ripe bananas
-- halved lengthwise,
-- then crosswise
4 tb Fresh orange juice
2 tb Grated orange zest
2 tb Minced red onion
2 ts Minced, seeded fresh chilies
4 Fresh lime wedges

Preheat the broiler. Arrange the fish fillets and bananas (cut side up)
on a lightly greased broiler pan.

In a small bowl, combine half the orange juice with the orange zest, red
onion, chilies, and a pinch each of salt and pepper. Spread evenly over
fish and bananas.

Broil 4 inches from the heat source, without turning, until fish and
bananas are well browned and the center of the thickest part of the fish
is opaque, about 10 minutes.

Transfer to a serving platter. Sprinkle with the remaining orange juice.
Garnish with lime wedges.

Approximate nutritional analysis: 210 calories per serving; 30 g protein;
18 g carbohydrate; 2 g fat (10% of calories); 2 g fiber; 53 mg
cholesterol; 246 mg sodium; 71 % of the Daily Value for vitamin B12, 46%
for B6, 41% for vitamin C.

* Source: American Health - June 1994
* Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Citrus Caramel Flan
Categories: Desserts, Low-fat
Yield: 6 servings

----------------------------------CARAMEL----------------------------------
2 3x1-inch strips orange peel
-- (orange part only)
-- cut into thin slivers
1/2 c Sugar
1 tb Fresh lemon juice
2 tb Cold water

----------------------------------CUSTARD----------------------------------
2 c Low-fat milk
1 tb Coarsely chopped orange peel
-- (orange part only)
2 Whole cloves
1 Cinnamon stick
2 lg Eggs
1 Egg yolk
1/4 c Sugar
1 ts Vanilla extract


FOR CARAMEL: Divide orange peel among six 3/4-cup custard cups. Combine
sugar and lemon juice in heavy small saucepan. Stir over low heat until
sugar dissolves. Increase heat; boil without stirring until syrup turns
golden, brushing down sides of saucepan with wet pastry brush to prevent
sugar crystals from forming and swirling saucepan occasionally, about 7
minutes. Add 2 tablespoons water (caramel may bubble up); swirl saucepan
to combine. Pour caramel over strips of orange peel in custard cups,
dividing evenly.

FOR CUSTARD: Position rack in center of oven and preheat to 325 F.
Combine milk, orange peel, cloves and cinnamon in heavy medium saucepan.
Heat over medium heat until tiny bubbles form around edge of pan, stirring
occasionally. Remove from heat. Cover and steep 15 minutes.

Strain milk mixture, discarding solids. Whisk eggs, egg yolk, sugar and
vanilla in medium bowl to blend. Gradually whisk in warm milk. Pour
custard over caramel in cups. Place cups in large baking pan. Transfer
baking pan to oven. Carefully add enough boiling water to baking pan to
come halfway up sides of cups. Bake until custards are set and knife
inserted into center comes out clean, about 1 hour 5 minutes. Cool in
water bath on rack 2 hours.

Remove cups from water bath; cover with plastic and chill overnight.
Loosen edges of caramel, using tip of small knife. Invert onto plates,
letting caramel drip over custard; serve.

PER SERVING: calories, 180; fat, 4 g; sodiumm, 63 mg; cholesterol, 113 mg

* Source: Bon Appetit - April 1994
* Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Pineapple Carob Cashew Brownies
Categories: Desserts, Cookies, Vegan
Yield: 12 brownies

2 c Whole wheat pastry flour
2/3 c Carob powder
2 ts Baking powder
1 pn Salt
1/2 c Honey or apple juice
1/2 c Unsweetened applesauce
1/4 c Canned pineapple pieces
-- (Unsweetened)
1 ts Vanilla extract
1/2 c Raw cashew pieces

Preheat oven to 350 F. In a large mixing bowl combine flour, carob,
baking powder and salt.

Blend honey, applesauce, juices, pineapple and vanilla.

Add dry ingredients to wet mixture and stir in nuts. Pour batter into an
oiled 9" x 13" pan. Bake 1 hour or until brownies pull away from sides of
pan.

Calories per serving: 172
Grams of Fat: 4
% Fat calories: 20
Cholesterol: 0 mg
Grams of Fiber: 3.7

* Source: The Shoshoni Cookbook - by Anne Saks and Faith Stone
* Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Polenta Grits with Cilantro & Tomato Sauce
Categories: Main dish, Breakfast, Brunch, Vegetarian, Vegan
Yield: 4 servings

1/2 c Onion, chopped
1 Garlic clove; minced
1 ts Olive oil
2 c Water
2/3 c Yellow corn grits
1 md Fresh tomato; seeded
-- and coarsely chopped
1/3 c Water
1/4 c Fresh cilantro, chopped
1 Green onion
1 Garlic clove; minced
1 pn Chili powder
1 pn Ground cumin
1/4 ts Salt
Freshly ground black pepper

Coat a nonstick saucepan with olive oil. Add onion and garlic and
saute over medium heat until soft. Add water and bring to a boil.
Stir in grits, cover and cook 5 minutes or until water is absorbed.
Stir well and spoon into a pie plate. Let grits cool until firm
enough to slice.

Prehea oven to 325 F. Cut polenta into triangles and place on a
lightly greased baking sheet. Bake 5 minutes, then turn and bake 5
minutes more until the edges are crisp. Top with Cilantro & Tomato
Sauce.

To make Cilantro & Tomato Sauce: Combine tomatoes with water in a
small saucepan. Cook until tomatoes are soft, 5 to 8 minutes. Puree
tomatoes in a food processor or blender. Return pureeded tomatoes to
saucepan. Stir in cilantro, green onion, garlic, chili powder, cumin,
salt and pepper. Cook over low heat 5 minutes or until thickened.

Calories per serving: 110
Grams of fat: 1.4
% Fat calories: 12
Cholesterol: 0 mg
Grams of fiber: 2.4

* Source: Delicious! May 1994
* Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Citrus-Shrimp Salad
Categories: Low-fat, Salads, Seafood, Main dish
Yield: 4 servings

1/2 c Orange juice concentrate
-- (frozen), thawed
1/2 c Dry sherry (optional)
1 ts Dried rosemary leaves
1/2 ts Dried coriander seed
1 lb Large shrimp (25-32 per lb.)
-- shelled, deveined
-- and rinsed
2 ts Toasted sesame seed
1 md Head red leaf lettuce
-- rinsed and crisped
2 lg Grapefruit

---------------------------CITRUS CREAM DRESSING---------------------------
1 c Unflavored nonfat yogurt
2 tb Orange juice concentrate
-- (frozen), thawed
1 tb Dijon mustard
2 ts Prepared horseradish
2 Green onions; finely chopped

In a 1-1/2 to 2-quart pan on high heat, bring to boiling 2 cups water,
orange juice concentrate, sherry, rosemary, and coriander. Add shrimp;
cover pan and remove from heat. Let stand 20 minutes. Drain and chill
shrimp.

Dry pan. Add sesame seed and stir over medium heat until golden, about 3
minutes; pour from pan.

Tear lettuce into bite-size pieces into a wide, shallow bowl. With a
sharp knife, cut peel and white membrane from grapefruit and oranges.
Hold fruit over greens and cut between inner membranes to free segments;
scatter fruit onto greens. Top salad with shrimp, sesame seed and
dressing; mix gently.

CITRUS CREAM DRESSING: In a small bowl, combine yogurt, orange juice
concentrate, Dijon mustard, horseradish, and green onions.

Per serving: 281 cal. (11 percent from fat); 25 g protein; 3.3 g fat (0.6
g sat.); 40 g carbo.; 304 mg sodium; 141 mg chol.

Source: Mrs. L.K. Ross, Elk Grove, California
Published in: Sunset (April 1993)
Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Broccoli Slaw
Categories: Salads, Vegetables
Yield: 6 servings

1/2 c Nonfat sour cream
1/2 c Buttermilk
2 tb Dijon mustard
2 tb Cider vingar
1 Garlic clove; pressed
1/2 ts Salt
1/8 ts Ground black pepper
16 oz Broccoli slaw mix
1 lg Apple; coarsley grated
2 tb Pine nuts; toasted & chopped

Broccoli slaw mix, which consists of shredded broccoli stems, carrots, and
red cabbage, is available packaged in many supermarkets. If you can't
find it, make your own or simply substitute shredded cabbage for a more
traditional slaw.

In a large bowl, whisk together sour cream, buttermilk, mustard, vinegar,
garlic, salt and pepper.

Add broccoli slaw mix and apple. Toss until coated. Sprinkle with pine
nuts.

Approximate nutritional analysis: 80 calories per serving; 5 g protein; 13
g carbohydrate; 2 g fat (22% of calories); 3 g fiber; 1 mg cholesterol;
380 mg sodium; more than 100% of the Daily Value for vitamin C.

Source: American Health (July/August 1994)
Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Pasta w/Red Peppers, Greens, Beans, Garlic & Lemon Zest
Categories: Low-fat, Vegetarian
Yield: 4 servings

1/2 c White beans
-- soaked in water overnight
1 Bay leaf
4 Garlic cloves; peeled
1/3 c Vegetable stock
2 Red bell peppers
-- cut into 1/2-inch strips
4 c Swiss chard or escarole
-- washed well and cut
-- into 1/2-inch strips
1 tb Grated lemon zest
1/2 ts Salt
Freshly ground pepper
2 tb Lemon juice
1/4 lb Penne pasta; uncooked
1/4 lb Farfalle pasta; uncooked

Rinse the beans, put them in a saucepan, and cover with 2 cups cold water.
Add the bay leaf and 2 cloves of garlic and bring to a boil over high
heat. Reduce the heat and simmer until tender, 45 to 60 minutes. Remove
the pot from the heat.

Bring the vegetable stock to a simmer in a saute pan over moderate heat.
Add the pepper strips and simmer for 5 to 8 minutes, then add the greens,
2 cloves of garlic that have been minced, and lemon zest and stir well,
until the greens are wilted, 3 to 4 minutes. Drain the beans (most of the
liquid will have been absorbed) from the cooking liquid with a slotted
spoon and add them to the peppers and greens. Warm through. Season to
taste with the salt, pepper, and lemon juice.

Meantime, cook the pasta according to the package directions. Drain and
toss with the beans and vegetables.

Per Serving
===========
Calories: 319
Protein: 14 grams
Carbs: 63 grams
Sodium: 356 mg
Fat 2 grams (6% of calories)

Source: Joyce Goldstein of Square One restaurant in San Francisco
Published in: Eat More, Weigh Less - by Dean Ornish, M.D.
Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Very Berry Cheese Blintzes
Categories: Low-fat, Breakfast
Yield: 12 blintzes

-----------------------------------CREPES-----------------------------------
4 Egg whites; OR...
1/2 c -Egg substitute
1 c Skim milk
1/8 ts Salt, optional
1 tb Granulated sugar
1/2 c Wheat germ
1/2 c All-purpose flour
2 tb Margarine; melted

----------------------------------FILLING----------------------------------
Vegetable cooking spray
1 c Nonfat ricotta cheese
-OR- cottage cheese
1/2 c Nonfat cream cheese
1/4 c Nonfat sour cream
1/4 c Wheat germ
2 tb Granulated sugar
1 ts Vanilla extract
1 tb Margarine; melted
2 c Mixed berries
-(strawberries, blueberries,
- or raspberries)
-- fresh or frozen
Additional nonfat sour cream
- (optional)

Prepare crepes: In blender or food processor, combine all crepe
ingredients. Cover and blend about 1 minute, or until smooth. Pour
batter into bowl; let stand 10 minutes to thicken slightly.

Heat 7- to 8-inch nonstick skillet over medium-high heat; grease lightly.
For each crepe, pour scant 1/4 cup batter into hot skillet. Immediately
tilt pan to coat bottom evenly with thin layer of batter. Cook 45
seconds, or until top looks dry. Turn crepe; continue cooking about 20
seconds longer.

Stack cooked crepes between sheest of waxed paper. (Crepes may be wrapped
securely and frozen up to 3 months. Thaw overnight in the refrigerator.)

Preheat oven to 400 F. Lighty spray 13- by 9-inch baking dish with
cooking spray or grease lightly.

Prepare filling. In medium bowl, combine ricotta cheese, cream cheese,
sour cream, wheat germ, sugar and vanilla; mix well. Spoon about 2
tablespoons filling onto center of each crepe. Fold two sides of crepe
over filling; fold up ends to form rectangle.

Plae blintzes in prepared baking dish; brush lighty with melted margarine.
Bake 10 to 15 minutes, or until heated through. To serve, top each blintz
with fresh berries and additional sour cream; sprinkle with wheat germ.

NOTE: Blintzes may be covered tightly and refrigerated several hours or
overnight until ready to bake. Uncover; proceed as recipe directs.

Per serving (1 blintz): About 140 cal, 10 g pro, 15 g car, 4 g fat, 26%
cal from fat, 0 mg chol, 160 mg sod.

Source: Woman's Day 'Low-Fat Meals' (Volume IV, Number 3)
Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Double Berry Muffins
Categories: Breads, Low-fat
Yield: 12 muffins

Vegetable cooking spray
-- (optional)
1 1/2 c All-purpose flour
1/2 c Wheat germ
1/2 c Granulated sugar
1 tb Baking powder
1/2 ts Salt (optional)
1 c Orange juice
1/4 c Margarine; melted
2 Egg whites; lightly beaten
3/4 c Blueberries, fresh or frozen
1/4 c Raspberry all-fruit spread

Preheat oven to 400 F. Line 12 medium muffin pan cups with paper liners,
or spray bottoms only with cooking spray.

In medium bowl, combine flour, wheat germ, sugar, baking powder and salt;
mix well. In small bowl, combine orange juice, margarine and egg whites
until well blended. Add to flour mixture, stirring just until dry
ingredients are moistened. Gently stir blueberries into batter.

Fill muffin cups half full with batter. Spoon 1 teaspoon fruit spread in
center of each muffin; top with remaining batter. Sprinkle with
additional wheat germ, if desired. Bake 20 to 22 minutes, or until
goldenn brown. Serve warm.

NOTES: To freeze, wrap muffins securely in foil or place in freezer bag.
Seal, label and freeze. To reheat frozen muffins, unwrap. Microwave on
High (100% power) about 30 seconds for each muffin.

Per serving (1 muffin): About 170 cal, 4 g pro, 30 g car, 1 g fat, 5% cal
from fat, 0 mg chol, 180 mg sod.

Source: Woman's Day 'Low-Fat Meals' (Volume IV, Number 3)
Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Orange-Raisin Muffins
Categories: Breads, Breakfast, Low-fat
Yield: 12 muffins

Vegetable cooking spray
- (optional)
1 2/3 c All-purpose flour
1/2 c Wheat germ
1/2 c Raisins
1/3 c Granulated sugar
1 tb Baking powder
1/2 ts Salt, optional
1 c Skim milk
1/4 c Vegetable oil
2 Egg whites; lightly beaten
-OR-
1 -Whole egg, lightly beaten
2 ts Grated orange peel
1/2 c Confectioners' sugar
1 tb Orange juice

Preheat oven to 400 F. Line 12 medium muffin pan cups with paper liners,
or spray bottoms only with cooking spray.

In medium bowl, combine flour, wheat germ, raisins, granulated sugar,
baking powder and salt; mix well. In small bowl, combine milk, oil, egg
and grated orange peel until blended. Add to flour mixture, stirring just
until dry ingredients are moistened.

Fill muffin cups 2/3 full with batter. Bake 18 to 20 minutes, or until
light golden brown and wooden toothpick inserted in center comes out
clean. Remove muffins to wire rack to cool.

In small bowl, combine confectioners' sugar and orange juice. Drizzle
over slightly cooled muffins. Serve warm.

NOTES: To freeze, wrap muffins securely in foil or place in freezer bag.
Seal, label and freeze. To reheat frozen muffins, unwrap; microwave at
High (100% power) about 30 seconds per muffin.

Per serving (1 muffin): About 200 cal, 5 g pro, 32 g car, 5 g fat, 22% cal
from fat, 0 mg chol, 140 mg sod.

Source: Woman's Day 'Low-Fat Meals' (Volume IV, Number 3)
Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Peachy Yogurt Breakfast Sundae
Categories: Breakfast, Low-fat
Yield: 1 servings

1/2 c Sliced peaches
-- (fresh, frozen or canned)
1/2 c Low-fat vanilla yogurt
2 tb Wheat germ

----------------------------------OPTIONAL----------------------------------
Raspberries or blueberries
-- (fresh or frozen)

Place peaches in small bowl; top with yogurt and wheat germ. Garnish with
raspberries or blueberries.

Per Serving: About 190 cal, 11 g pro, 31 g car, 3 g fat, 14% cal from fat,
5 mg chol, 75 mg sod.

Source: Woman's Day 'Low-Fat Meals' (Volume IV, Number 3)
Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Frosty Fruit Smoothie
Categories: Beverages, Breakfast, Low-fat
Yield: 2 servings

1 c Low-fat vanilla yogurt
1 c Sliced peaches
-- fresh, frozen or canned
1 Ripe banana; cut into chunks
1/4 c Wheat germ
1/4 c Orange juice
1 c Ice cubes
Peach or banana slices, opt.
2 ts Wheat germ, optional

In blender or food processor, combine yogurt, peaches, banana, wheat germ,
1/4 cup orange juice and ice cubes. Cover and blend about 1 minute, or
until smooth. Serve immediately, poured into tall glasses and garnished
with peach or banana slices and sprinkled with 2 tablespoons wheat germ.
[Karen's note: Methinks that they really meant "2 teaspoons wheat germ"]

Per serving: About 290 cal, 12 g pro, 57 g car, 3 g fat, 9% cal from fat,
5 mg chol, 80 mg sod.

Source: Woman's Day 'Low-Fat Meals' (Volume IV, Number 3)
Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Whole-Wheat French Toast with Orange Slices
Categories: Breakfast, Low-fat
Yield: 4 servings

1 lg Egg
2 lg Egg whites
1 tb Low-fat milk
1 ts Grated orange peel
1/2 ts Vanilla extract
1/8 ts Ground cinnamon
1 tb Vegetable oil
4 sl Whole-wheat toast
Wheat germ, optional

-------------------------------ORANGE SLICES-------------------------------
2 Seedless oranges; peeled
- white pith removed, halved
- and sliced into rounds
2 ts Sugar
1/2 ts Vanilla extract

in shallow bowl, beat egg, egg whites, milk, orange peel, vanilla, and
cinnamon until blended.

In large nonstick skillet, over medium heat, heat oil. Dip bread in egg
mixture to coat both sides; add to skillet. Cook 3 to 4 minutes on each
side, or until browned, turning once. Serve hot wtih Orange Slices (see
recipe below) and sprinkled with wheat germ.

ORANGE SLICES: In small bowl, combine all ingredients; toss to coat. Let
stand 1 hour to blend flavors.

Per Serving: About 155 cal, 6 g prt, 23 g car, 5 g fat, 28% cal from fat,
53 mg chol, 205 mg sod.

Source: Woman's Day 'Low-Fat Meals' (Volume IV, Number 3)
Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Apple Butter-Streusel Muffins
Categories: Breakfast, Low-fat, Breads
Yield: 30 muffins

Vegetable cooking spray
-- optional
1 1/2 c All-purpose flour
1/2 c Wheat germ
1/2 c Firmly packed brown sugar
2 1/2 ts Baking powder
1/2 ts Salt, optional
1/2 c Apple butter
3/4 c Skim milk
3 tb Margarine; melted
2 Egg whites; slightly beaten

------------------------------STREUSEL TOPPING------------------------------
1/8 ts Ground cinnamon
3 tb Wheat germ
2 tb Firmly packed brown sugar
1 tb All-purpose flour
1 tb Margarine; melted

Preheat oven to 400 F. Line 30 mini-muffin pan cups or 12 medium muffin
cups with paper liners, or spray bottoms only wtih cooking spray.

In medium bowl, combine flour, wheat germ, brown sugar, baking powder and
salt; mix well. In small bowl, combine apple butter, milk, margarine and
egg whites until well blended. Add to flour mixture, stirring just until
dry ingredients are moistened.

Fill muffin cups almost full with batter. Prepare streusel topping (see
below); sprinkle evenly over batter, patting gently. Bake mini-muffins 12
to 15 minutes, and larger muffins 20 to 22 minutes, or until wooden
toothpick inserted in center comes out clean. Serve warm.

STREUSEL TOPPING: in small bowl, combine all ingredients; mix until well
blended.

Notes: To freeze, wrap muffins securely in foil or place in freezer bag.
Seal, label and freeze. To reheat muffins, unwrap; microwave on High
(100% power) about 30 seconds per muffin.

Per Serving (1 mini-muffin): About 75 cal, 5 g pro, 13 g car, 2 g fat, 24%
cal from fat, 0 mg chol, 65 mg sod.

Source: Woman's Day 'Low-Fat Meals' (Volume IV, Number 3)
Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Fruit-Yogurt Delight
Categories: Beverages, Low-fat, Breakfast
Yield: 3 servings

8 oz Nonfat vanilla yogurt
1/2 c Canned unsweetened pineapple
-(chunks) drained & chilled
1/2 c Canned sliced peaches
-(unsweetened)
-- drained and chilled
5 Ice cubes
1 Banana; peeled
-- cut into 1-inch pieces
-- and frozen
1/4 c Skim milk

In food processor or blender, combine all ingredients; cover and blend on
high speed about 1 minute or until smooth. Pour into tall glasses.

Per serving: About 155 cal, 5.5 g pro, 34 g car, .3 g fat, 1.5% cal from
fat, 2.5 mg chol, 66 mg sod.

Source: Woman's Day 'Low-Fat Meals' (Volume IV, Number 3)
Typed for you by Karen Mintzias

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---------- Recipe via Meal-Master (tm) v8.01

Title: Strawberry-Banana Breakfast Treat
Categories: Beverages, Breakfast, Low-fat
Yield: 1 servings

1 c Orange juice
3 tb Nonfat dry milk powder
1/4 Banana; cut into pieces
10 Fresh strawberries; hulled
2 Ice cubes

In food processor or blender, combine all ingredients except ice. Cover
and blend on high speed. With machine running, drop in ice, one cube at a
time. Blend about 10 seconds or until thick and frothy. To serve, pour
into glasses.

Per serving: About 60 cal, 2 g pro, 13 g car, 0 g fat, 0% cal from fat, 1
mg chol, 19 mg sod.

Source: Woman's Day 'Low-Fat Meals' (Volume IV, Number 3)
Typed for you by Karen Mintzias

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