Category : Databases and related files
Archive   : MMLIB4.ZIP
Filename : LOWCAL

------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: GRILLED TURKEY SHISH KABOB
Categories: Poultry Low-cal Grill
Servings: 4

1 1/4 lb Turkey Breast Tenderloins 1/3 c Chili Sauce
2 T Lemon Juice 1 T Sugar
2 ea Bay Leaves 8 ea Mushrooms
8 ea Cherry Tomatoes 1 x Zucchini medium (1/2" slices
1/2 x Green Pepper (2" squares) 2 ea Onions (cut into 1/4's)
2 T Cooking Oil

Cut turkey tenderlions into 1 1/2-inch cubes. Mix next
4 ingredients; pour over turkey cubes. Toss to coat;
refrigerate at least 4 hours or overnight, stirring
occasionally. Thread turkey and vegetables alternately
on skewers. Brush lightly with oil. Broil or grill
6" from heat or coals for 10 minutes. Turn and brush
occasionally with marinade.

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Cantaloupe Fruit Salad
Categories: Fruits Low-cal Desserts
Servings: 6

2 ea Med. Cantaloupes * 1 ea Large Pineapple **
1 c Raisins 1 c Fresh Shredded Coconut
1 c Finely Chopped Walnuts 1 ea Large Apple ***
1 x Low-fat Yogurt

* Remove rind and seeds from cantaloupe
** Cored, Peeled, and cut into small chunks.
*** Cored and cut into small chunks.
Cut the cantaloupes into small chunks and mix with all the other fruits and
the walnuts in a large Salad bowl. Scoop yogurt into individual serving
bowls and pass the fruit salad. Stir to coat and eat.

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Turkey Patties Oriental
Categories: Low-cal Poultry Grill
Servings: 4

1 1/4 lb Ground Turkey 1/3 c Dry bread crumbs
1 ea Egg 3/4 t Garlic salt
1 T Cooking oil 2 ea Stalks celery, cut diagonal
1 ea Onion, cut in thin rings 1 x Green pepper, cut 3/4"pieces
2 ea Tomatoes, med., cut in 1/8's 1 x Oriental Sauce
1 c Chicken broth 1 T Soy sauce
2 t Cornstarch 1 t Sugar
1 t Vinegar 1 x Dash, white pepper

Mix first 4 ingredients. Form into 4-6 patties, each about
3/4-thick. Heat oil in large skillet over medium-high heat.
Saute burgers 3 mediums each side, until browned. Mix
Oriental Sauce and pour over burgers; bring to a boil, stiring
occasionaly. Reduce heat; add celery, onion and pepper.
Simmer, covered, 6 minutes. Salt and pepper to taste. Add
tomato; simmer 2 to 3 minutes, until meat is no longer pink.
----------------------------------------------------------------
Turkey Store Cookbook Offer
80 page color cookbook with over 100 recipes for any occasion.
$1.95 The Turkey Store Cookbook
34 North Seventh Street
Barron, Wisconsin 54812
allow 6 weeks for delivery.

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Yogurt Dip
Categories: Dips Vegetables Low-cal Appetizers
Servings: 1

8 oz Plain Yogurt 1/2 c Shredded cucumber, drained
1/3 t Dill weed

Combine all ingredients; mix well. Serve with vegetables dippers.
1 1/4 cup.

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Zucchini Patties
Categories: Vegetables Low-cal
Servings: 4

2 T Butter or margarine 3 T Vegetable oil
3 1/2 c Zucchini, coarsely grated 1/4 c Flour, all-purpose
2 x Eggs, lightly beaten 1/2 t Salt
1/8 t Pepper, black

IN SUMMER, WHEN YOU'RE DESPERATE FOR A NEW WAY TO COOK THE ZUCCHINI FROM
YOUR GARDEN, TRY THESE.
Preparation: 8 min. Cooking: 16 min. Calories per serving: 225
.
1. Heat the butter and oil together in a 12-inch skillet over moderate
heat. Meanwhile, quickly mix the zucchini with the flour, eggs, salt and
pepper to form a batter.
2.Drop Tablespoonful of batter into hot butter and oil to form 6 patties
2 to 2 1/2 inches in diameter. Flatten each patty slightly with the back
of a spoon. Reserve the remaining batter.
3. Cook the patties for about 4 minutes on each side, or until they are
golden brown and crusty. Remove them to a platter covered with paper
toweling and set in a keep-warm (250 F) oven. Use the remaining batter
cook 6 more patties in the same manner, adding 1 more Tablespoon of oil
to the skillet, if needed.
QUICK, THRIFTY COOKING, READER'S DIGEST

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: STUFFED ZUCCHINI
Categories: Vegetables Main dish Low-cal
Servings: 4

2 x Zucchini, 6-7"long 1 c Corn, whole-kernel, frozen
1/2 c Cottage Cheese, small curd 1/8 t Salt
1/8 t Pepper, black 2 T Green onions, chopped
1/4 c Parmesan Cheese, grated

SERVE AS A VEGETABLE MAIN COURSE. WHILE THE SQUASH IS BAKING YOU'LL HAVE
MORE THAN ENOUGH TIME TO MAKE A TOMATO SALAD.
.
Preparation: 15 min Cooking: 15 min Calories per serving: 125
1. Preheat the oven to 400F. Cut the squash in half lengthwise and scoop
the seeds out of each half with a teaspoon.
2. Mix together the corn, cottage cheese, salt, pepper, and green onions.
Spoon the mixture into the squash halves, mounding it slightly. Top with
Parmesan chhese.
3. Place the squash in a buttered 8 x 8 x 2 baking dish and bake, uncovered
for 15 minutes, or until the squash is tender and the cheese topping has
melted.
YOU CAN ALSO USE YELLOW SQUASH
QUICK, THRIFTY COOKING, READER'S DIGEST

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: BAKED ZUCCHINI with TOMATOES
Categories: Vegetables Low-cal
Servings: 4

3 ea Zucchini, medium sized 2 ea Tomatoes, medium sized
1 x Sweet geen pepper, medium 1 x Yellow onion, medium sized
1/2 t Salt 1/8 t Pepper, black
1/4 c Olive oil

THIS COLORFUL DISH HAS A DISTINCTLY MEDITERRANEAN FLAIR. SERVE WITH
SOMETHING SIMPLE- ROAST CHICKEN, FOR EXAMPLE, OR PASTA AND CHEESE.
.
Preparation:10 min Cooking: 25 min Calories per serving: 170
1. Preheat oven to 400F. Core, seed and chop pepper. Peel and finely chop
onion. Trim ends off the zucchini and remove the stem end from the
tomatoes. Cut both vegetables into 1/2-inch slices and arrange them in a
buttered 1-or 1 1/2-quart baking dish with their edges overlapping
slightly, alternating the tomato with zucchini.
2. Scatter the green pepper, onion, salt, and pepper over the slices.
Drizzle the oil evenly over the vegetables.
3. Place the dish in the oven and bake, uncovered, about 25 minutes, or
until the squash is crisp-tender.
YOU CAN SUBSTITUTE YELLOW SQUASH. THIS DISH CAN BE PREPARED AHEAD AND
BAKED JUST BEFORE SERVING.
QUICK, THRIFTY COOKING, READER'S DIGEST

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: ZUCCHINI AND TOMATO SALAD
Categories: Salads Vegetables Low-cal
Servings: 4

4 x Zucchini 3 x Tomatoes
1/4 c Italian dressing

Cube zucchini and wedge tomatoes. Add Italian dressing to lightly cover
vegetables. For a zestier taste, add Italian seasonings and garlic powder.
THE ANDERSONS' FOOD GARDEN

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Heavenly Dessert Cheesecake
Categories: Desserts Cakes Low-cal
Servings: 10

1 T Graham Cracker Crumbs 1 c Low Fat Cottage Cheese
16 oz Nufchatel Cheese* 2/3 c Sugar
2 T Unbleached All-purpose Flour 2 T Skim Milk
1/4 c Almond Extract

* Neufchatel Cheese shoul be LIGHT Philly brand Neufachatel Cheese and it
should be softened.
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Lightly grease bottom of 9-inch springform pan. Sprinkle with crumbs.
Dust bottom; remove excess crumbs. Put cottage cheese in blender container
Cover; process on high speed until smooth. In large mixing bowl of
electric mixer, combine cottage cheese, neufchatel cheese, sugar and flour.
Mix at medium speed until well blended. Add eggs, one at a time, mixing
well after each addition. Blend in milk and extract; pour into pan. Bake
at 325 degrees F., 45 to 50 minutes or until center is almost set. (Center
of cheesecake appears to be soft, but firms upon cooling.) Loosen cake
from rim of pan; cool before removing rim of pan. Chill. Top with fresh
slices of strawberries or blueberries, if desired.
VARIATION:
Prepare pan as directed; omit blender method. Place cottage cheese in
large bowl of electric mixer; beat cottage cheese at high speed until
smooth. Add neufchatel cheese, sugar, and flour, mixing at medium speed
until well blended. Continue as directed.

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Dieter's Taco Salad
Categories: Low-cal Salads Mexican
Servings: 4

1 lb Ground beef, lean 1 x Onion, medium
1 x Green pepper, large, chopped 8 oz Tomatoe sauce, no-salt
1 T Vinegar 1 t Mustard, dry
1/2 t Pepper, red, crushed 1/2 t Basil, dried, crushed
1/4 t Garlic powder 1 T Water
4 x Tortillas, 8-inch 4 c Lettuce, shredded
12 x Tomatoes, cherry, halved 1 x Carrot, medium, shredded
1/4 c Parmesan cheese, grated

NUTRITION INFORMATION PER SERVING: 353 cal., 30g pro., 30g carbo., 13g fat
85mg chol., 201mg sodium.
.
Cook beef, onion, and 1/4 cup of green pepper till beef is brown; drain.
Add next 7 ingredients. Bring to boil; reduce heat. Simmer 15 minutes.
Warm foil-wrapped tortillas in a 350F oven for 10 minutes. Spray 4
10-ounce casseroles with nonstick spray coating; press 1 tortilla into
each. Bake in a 350F oven for 15 minutes. divide lettuce among 4 plates.
Place a tortilla on each plate. Spoon beef mixture into tortillas. Top
with remaining green pepper, tomatoes, carrot, and cheese.
BETTER HOMES AND GARDENS

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Seafood Pasta Salad
Categories: Low-cal Salads Seafood Pasta Vegetables
Servings: 4

2 c Pasta, tri-colored spiral 1 c Shrimp, cooked
1/3 c Green pepper, diced 1/4 c Carrots, sliced
1/2 c Zucchini, sliced 1/3 c White wine worcestershire
1/3 c Mayonnaise

salt and pepper to taste
* cook pasta according to package directions
** 1 can (6 1/2oz.) tuna, drained and flaked can be used for shrimp.
*** Lea & Perrins White Wine Worcestershire Sauce.
.
In a mixing bowl, combine pasta, shrimp or tuna, bell pepper, carrots
and zucchini. Add Worcestershire, mayonnaise, salt and pepper and toss
lightly to combine. Refrigerate at least 30 minutes before serving.
BETTER HOMES AND GARDENS
for free recipe booklet, write Lea & Perrins, P.O.Box 1579, Ridgely,
MD 21681

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Stir-Fried Beef Salad
Categories: Low-cal Salads Main dish
Servings: 4

1 lb Beef round steak, boneless 2 T Oil, cooking
1 x Garlic clove, minced 8 oz Mushrooms, fresh, sliced
1 x Cucumber, chopped 1 x Green pepper, strips
1 x Onion,sliced * 1 t Italian seasoning
1 t Salt, seasoned 1/8 t Pepper, red, ground
1 x Tomatoe,large ** 8 oz Spinach leaves, fresh

* Seperated into rings
** cut into wedges
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PER SERVING: 238 cal., 24g pro., 11g carbo., 12g fat, 59mg chol.,
495mg sodium
.
Partially freeze beef; slice thinly across the grain into bite-size strips.
In wok or large skillet cook half the beef in hot oil till browned on all
sides. Remove from pan. Repeat with remaining beef and garlic; remove
from pan.
Add mushrooms, cucumber, green pepper strips, onions rings, Italian
seasoning, salt, and red pepper to wok. Stir-fry 3 minutes or till
vegetables are crisp-tender. Return beef to wok; add tomatoe. Cook 1 to
2 minutes or till heated through. Remove meat-vegetable mixture to
serving bowl; keep warm.
Add spinach leaves to wok; cover and cook for 1 minute or till slightly
wilted. To serve, arrange spinach on four bowls or plates; spoon meat
mixture atop.
BETTER HOMES AND GARDENS

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Chinese Coleslaw
Categories: Low-cal Salads
Servings: 8

4 c Chinese cabbage, shredded 8 1/4 oz Pineapple, crushed, drained*
8 oz Water chestnuts, sliced ** 1 c Parsley, fresh, snipped
1/4 c Green onions, sliced 1/4 c Mayonnaise, reduced calor.
1 T Mustard, prepared 1 t Gingerroot, grated

* packed in its own juice
** drained
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PER SERVING: 57 cal., 1g pro., 9g carbo., 2g fat, 0mg chol., 80mg sodium
.
Combine cabbage, pineapple, water chestnuts, parsley, and onion. Cover and
chill. For dressing, combine mayonnaise, mustard, and gingerroot. Cover
and chill. Spoon dressing over the cabbage mixture; toss to coat.
BETTER HOMES AND GARDENS

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: BROCCOLI-PASTA TOSS
Categories: Low-cal Pasta Vegetables
Servings: 4

2 c Broccoli flowerets 4 oz Fettuccine, broken up
1 T Oil, cooking 3 T Parmesan cheese, grated
1 t Sesame seed, toasted 1/8 t Garlic powder

PER SERVING: 168 cal., 6g Pro., 24g carbo., 5g fat, 3mg chol., 72mg sodium
168mg Potassium
.
In a large saucepan cook broccoli and pasta in a large amount of boiling
water for 6-8 minutes or just until tender, stirring once or twice. Drain.
Add oil to pasta mixture and toss. Add cheese, sesame seeds, garlic, and
pepper to taste. Toss gently to coat. Serve immediately.
BETTER HOMES AND GARDENS

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Fruited Spinach Salad
Categories: Low-cal Salads Fruits
Servings: 10

1/4 c Vinegar, white wine 2 T Honey
3 T Oil, salad 1 t Poppy seed
1/2 t Mustard, dry 8 c Spinach, fresh, torn
1 x Papaya, medium * 1 1/2 c Grapes, seedless, halved

* papaya, seeded, peeled, and cubed, or 2 medium pears, cored, peeled
and cubed
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PER SERVING: 85 cal., 2g pro., 11g carbo., 4g fat, 0mg chol., 33mg sodium
298mg Potassium
.
In a screw top jar combine vinegar, oil, honey, poppy seed, and dry mustard
Cover; shake well to mix.
Combine spinach, papaya or pears, and grapes. Shake dressing again and
pour over salad. Toss to coat. Serve immediately.
BETTER HOMES AND GARDENS

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Strawberry Sorbet
Categories: Low-cal Desserts Ice cream Fruits
Servings: 6

1 pt Strawberries, fresh * 3/4 c Orange juice
1/2 c Milk 1/4 c Honey
2 x Egg whites 1 T Honey

* or fresh rasberries ( about 2 cups)
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PER SERVING: 101 cal., 2g Pro., 22g Carbo., 1g fat, 0mg chol., 28mg Sodium
197mg Potassium
.
Remove hulls from berries. In a blender container, place berries, orange
juice, milk, and 1/4 c honey. Cover; blend 1 minute or till smooth.
(If desired, strain rasberry mixture to remove seeds.) Pour mixture
into 9x9x2-inch pan. Cover; freeze 2 to 3 hours or till almost firm.
In a mixer bowl beat egg whites with electric mixer on medium speed till
soft peaks form. Gradually add 1 T honey, beating on high speed till stiff
peaks form. Break frozen mixture into chunks; transfer frozen mixture
to chilled large mixer bowl. Beat with electric mixer till smooth. Fold
in egg whites. Return to pan. Cover; freeze 6 to 8 hours or till firm.
To serve, scrape across frozen mixture with spoon and mound in dessert
dishes.
BETTER HOMES AND GARDENS

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Pork Pinwheels with Apricot Stuffing
Categories: Low-cal Main dish Meats
Servings: 6

1 lb Pork tenderloin
-----------------------------------SAUCE-----------------------------------
1 1/2 t Cornstarch 1 x Nutmeg, (dash)
1 c Apricot nectar
------------------------------APRICOT STUFFING------------------------------
1 t Bouillon, chicken, instant * 2/3 c Water, hot
1/3 c Apricots, dried, snipped 2 T Celery, chopped
1 T Margarine 1/8 t Cinnamon, ground
1 x Pepper, black, (dash) 2 c Whole wheat bread cubes

* instant chicken bouillion granules
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PER SERVING: 198 cal., 19g Pro., 19g carbo., 5g fat, 56mg Chol., 207 Sodium
524mg Potassium
.
Split tenderloin lenghwise, cutting to, but not through, opposite side;
open out flat. Pound tenderloin lightly with meat mallet to a 10x6
rectangle.
APRICOT STUFFING-----------------------------------------------------------
Dissolve bouillon in hot water, pour over apricots. Let stand 5 minutes.
Cook celery and onion in margarine until tender but not brown. Remove from
heat; stir in cinnamon and pepper. In a large bowl mix bread cubes, onion
mixture, and apricot mixture; toss lightly to moisten.
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Spread stuffing evenly over tenderloin. Roll up jelly-roll style, starting
from short side. Secure meat roll with wooden toothpicks or tie with
string at 1-inch intervals. Cut meat roll into six 1-inch slices.
Place meat slices on rack of unheated broiler pan, cut side down.
Broil 4 inches from heat 12 minutes. Turn; broil 11 to 13 minutes more
or till done. Remove toothpicks or string; transfer meat to a serving
platter. Meanwhile, for SAUCE, combine cornstarch and nutmeg. Stir in
apricot nectar. Cook and stir till mixture is bubbly. Cook and stir
2 minutes more. SERVE sauce with meat slices.
BETTER HOMES AND GARDENS
(MENU) Pork Pinwheels with Apricot Stuffing 198 cal.
Broccoli-Pasta Toss 168 cal.
Fruited Spinach Salad 85 cal.
Strawberry Sorbet 101 cal.

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Chicken Parmesan
Categories: Low-cal Poultry Main dish
Servings: 6

1/3 c Parmesan cheese, grated 1/4 t Italian seasoning, crushed
3 x Chicken breast, * 1/4 c Green onion, sliced
1 T Margarine 1 T Flour, all-purpose
1/2 c Milk, skim 5 oz Spinach, frozen **
1 T Pimiento, chopped

* chicken breast, (about 2 1/4 pounds total), skinned, boned, and halved
lengthwise.
** 1/2 of a 10-ounce package frozen chopped spinach, thawed and drained
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PER SERVING: 202 cal., 30g Pro., 4g Carbo., 7g fat, 77mg Chol.,
213mg Sodium, 361mg Potassium
.
In a small mixing bowl combine cheese and Italain seasoning. Roll chicken
pieces in cheese mixture to coat lightly; set remaining cheese mixture
aside.
ARRANGE pieces in an 8x8x2-inch baking dish. In a small saucepan cook
onion in hot margarine till tender. Stir in flour; add milk all at once.
Cook and stir till bubbly; stir in drained spinach and pimiento. Spoon
spinach mixture over chicken; sprinkle with remaining cheese mixture.
Bake, uncovered, in a 350F oven for 30 to 35 minutes or till tender.
BETTER HOMES AND GARDENS
MENU: CHICKEN PARMESAN 202 CAL.
LEMON ASPARAGUS AND CARROTS 26 CAL.
PINEAPPLE-PEAR MOLD 94 CAL.
PEACH BAVARIAN 132 CAL.

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Lemon Asparagus and Carrots
Categories: Low-cal Vegetables
Servings: 6

1/2 lb Carrots, small 8 oz Asparagus spears, frozen
1 x Lemon pepper (dash) 1/8 c Lemon juice

PER SERVING: 26 cal., 1g Pro., 6g Carbo., 0g fat, 0mg Chol., 19mg Sodium
238mg Potassium
.
Wash, trim, and peel samll carrots. Place carrots in a steamer basket
above boiling water. Cover and steam about 15 minutes or till crisp-
tender. Rinse carrots in cold water; drain.
Meanwhile, cook frozen asparagus spears according to package. Rinse
asparagus in cold water; drain.
Cover and chill drained carrots and asparagus. To serve, arrange carrots
and asparagus on a platter. Sprinkle with a little lemon juice and
lemon pepper.
BETTER HOMES AND GARDENS

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Pineapple-Pear Mold
Categories: Low-cal Fruits
Servings: 8

2 x Gelatin, unflavored, envelop 2 1/2 c Orange juice
20 oz Pineapple, crushed * 2 x Pears, medium **
3 T Green pepper, optional ***

* pineapple packed in its own juice
** pears, peeled, cored, and chopped
*** green pepper, finely chopped
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In a small saucepan soften gelatin in 1/2 cup of the orange juice.
Stir over low heat till gelatin is dissolved. Stir in undrained crushed
pineapple and the remaining orange juice. Chill till partially set. Fold
in pears and green pepper, if desired. Turn mixture into a 6-cup mold.
Chill till firm. Unmold onto a plate.
BETTER HOMES AND GARDENS

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Peach Bavarian
Categories: Low-cal Desserts Fruits
Servings: 8

1/4 c Sugar 1 x Gelatin, unflavored, envelop
1 c Peach slices, frozen * 8 oz Yougart, peach
2 x Egg whites 2 T Sugar
1/2 c Cream, whipping

* frozen unsweetened peach slices, thawed
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PER SERVING: 132 cal., 3g Pro., 18g Carb., 6g fat, 41mg Chol., 36mg Sodium
120mg Potassium
.
INSTEAD OF MAKING INDIVIDUAL SERVINGS, YOU CAN POUR THE MIXTURE INTO A
1-QUART SOUFFLE' DISH OR 5-CUP FLUTED MOLD.
.
In a small saucepan combine 1/4 c sugar and gelatin. Stir in 1/2 cup
cold water. Cook and stir over medium heat till sugar and gelatin are
dissolved. Remove from heat. In a blender container or food processor
bowl place peach slices. Cover and blend or process til peaches are nearly
smooth.
Stir peach puree into gelatin mizture. Gradually stir gelatin mixture into
yogurt till combined. Chill about 40 minutes or till mixture is the
consistency of corn syrup, stirring occasionally. Remove from refrigerator
IN a small mixer bowl immediately beat egg whites till soft peaks form
(tips curl over). Gradually add 2 T sugar, beating till stiff peaks form
(tips stand straight). Whip cream till soft peaks form.
WHEN the gelatin mixture is partially set (consistency of unbeaten egg
whites), fold in the beaten egg whites and whipped cream. Chill about
20 minutes or till mixture mounds when spooned. Pile mixture into 8
dessert dishes and chill in the refrigerator 4 hours or till firm.
BETTER HOMES AND GARDENS

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Japanese Skewered Lamb (low cal)
Categories: Low-cal Main dish Meats
Servings: 8

2 lb Lean boneless lamb 1/4 c Soy sauce
1 T Honey 2 T Vinegar
2 T Sherry 2 ea Garlic cloves
1/4 t Ground ginger 1 1/2 c Bouillon

Before cooking: Cut the lamb into strips that are 1/8 inch thick, 1/2 inch
wide and 3 inches long across the grain. Combine the remaining ingredients
(crushing the garlic with a garlic press), and pour the mixture over the
meat. Turn the meat to coat it well and let it stand uncovered for 1 hour
at room temperature - or covered overnight in the refrigerator. Turn the
meat occasionally so it gets seasoned evenly.
Weave the meat onto skewers. Broil them about 4 inches from the heat
source for about 2 minutes on each side.
Makes 8 servings.
Calories per serving: 248

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Chow-Down Chowder
Categories: Low-cal Soups Vegetables
Servings: 6

14 1/2 oz Chicken broth, can 1 c Broccoli, frozen, cut
1 c Mushrooms, fresh, sliced 1/2 c Onion, chopped
1 T Margarine 2 T Flour, all-purpose
13 1/2 oz Evaporated skim milk, can 8 oz Corn, whole kernal, drained
1 T Pimiento, chopped 1/4 t Salt
1/8 t Pepper

PER SERVING: 116 Cal., 8g Pro., 17g Carbo., 3g fat, 2mg chol., 477 Sodium
415mg Potassium

In a samll saucepan bring broth and broccoli to boil. Reduce heat; cover
and simmer for 5 minutes. Do not drain. Set aside. In a large saucepan
cook mushrooms and onions in margarine till tender. Stir
in flour, salt, and pepper. Add milk all at once. Cook and stir till
bubbly. Cook and stir 1 minute more. Stir in broccoli with broth, corn,
and pimiento; heat through.
BETTER HOMES AND GARDENS

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Tomato-Seafood Stew
Categories: Low-cal Soups Seafood Vegetables
Servings: 6

1/2 lb Shrimp, shelled 1 c Onion, chopped
2 x Garlic cloves, minced 1 T Oil, cooking
16 oz Tomatoes, cut up, can 8 oz Tomatoe sauce, sodium reduce
1 x Potato, peeled, chopped 1 x Celery, stalk, chopped
1 x Green pepper, medium, choppe 1 x Carrot, medium, shredded
1 t Thyme, dried, crushed 1/4 t Pepper
4 x Hot sauce, bottled, (dashes) 20 oz Whole baby clams,drained,can
2 T Parsley, snipped

* fresh or frozen shrimp
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PER SERVING: 175 cal., 18g Pro., 18g Carbo., 4g fat, 78mg Chol.,
240mg Sodium, 749 Potassium
Thaw shrimp, if frozen; halve length-wise. In a large saucepan cook
onion and garlic in oil till tender. Stir in undrained tomatoes, tomatoe
sauce, potato, green pepper, celery, carrot, thyme, pepper, and hot
pepper sauce. Bring to boiling; reduce heat. Cover and simmer 20 to 25
minutes or till vegetables are tender. Stir in shrimp, clams, and parsley.
Bring to boiling; reduce heat. Cover and simmer 1 to 2 minutes more or
till shrimp turns pink. Spoon into serving bowls.
BETTER HOMES AND GARDENS

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Szechwan Chicken Soup
Categories: Low-cal Soups Poultry
Servings: 6

3 x Condensed chicken broth * 3 oz Oriental noodles **
1/2 t Pepper, red, ground 3 c Chicken, cooked, cubed, ***
2 x Apples, medium, cored **** 6 oz Pea pods, frozen, cut up
4 x Green onions, *****

* 10 3/4 -ounce broth ** chicken flavored, broken up
*** frozen chicken cubes **** cored and coarsely chopped
***** onions, bias-sliced into 1 1/2-inch length
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PER SERVING: 259 Cal., 28g Pro., 20g Carbo., 7g fat, 54mg Chol.,
1239mg Sodium, 530mg Potassium

In a large saucepan or Dutch oven stir together chicken broth, noodles
and flavoring packet, red pepper, and 3 soup cans (3 3/4 cups) water.
Bring to boiling; reduce heat. Cover and simmer for 10 minutes. Stir
in remaining ingredients. Return to boiling. Serve at once.
BETTER HOMES AND GARDENS

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Pork Chops Dijon
Categories: Low-cal Main dish
Servings: 4

4 x Pork loin chops, 1/2 thick 1 x Onion, medium
3 T Dijon-style mustard 2 T Italian salad dressing *
1/4 t Pepper

* low-calorie dressing
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PER SERVING: 248 cal., 25g Pro., 2g Carbo., 14g fat, 80mg Chol., 390 Sodium
421mg Potassium
Trim excess fat from chops. Spray a 10-inch skillet with nonstick spray
coating. Brown chops on both sides in hot skillet. Remove chops. Add
onions; cook and stir over medium heat 3 minutes. Push onions aside;
return chops to skillet. Combine mustard, dressing and pepper; spread
over chops. Cover; cook over medium-low heat 15 minutes or till meat is
tender.
BETTER HOMES AND GARDENS

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Steak-Vegetable Pockets
Categories: Low-cal Meats Main dish Vegetables
Servings: 4

3/4 lb Beef top round steak, * 1 1/2 c Broccoli, fresh, **
1 x Carrot, small ** 1 x Onion, small **
1/2 x Green pepper 1 T Oil, cooking
8 x Pea pods, halved crosswise 6 x Mushrooms **
1 x Tomato, small, chopped 3 T Soy sauce
1 1/2 t Cornstarch 4 x Pita bread rounds, halved

* boneless steak
** thinly sliced vegetables
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PER SERVING: 406 cal., 28g Pro., 53g Carbo., 9g fat, 46mg Chol.,
831mg Sodium, 571mg Potassium
Thinly slice beef into bite-size strips. Spray a wok or large skillet
with nonstick spray coating. Heat wok or skillet over high heat. Add
broccoli, carrot, onion, green pepper; stir-fry for 7 minutes. Add
pea pods, mushrooms, and tomatoe; stir-fry for 2 minutes. Remove
vegetables. Add cooking oil; heat over high heat. Stir-fry beef in hot
oil 3 minutes. Combine 1/4 cup cold water and soy sauce; blend in
cornstarch. Add to wok or skillet. Cook and stir till bubbly. Return
vegetables to wok; heat through. Spoon mixture into halved pita bread
rounds.
BETTER HOMES AND GARDENS

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Vegetable-Style Rarebit
Categories: Low-cal Vegetables Main dish
Servings: 2

1/4 c Cabbage, finely chopped 1/4 c Carrot, finely chopped
2 T Green pepper, finely chopped 2 T Celery, finely chopped
2 T Onion, finely chopped 2 T Radishes, finely chopped
2 x Bread, whole wheat, toasted 1 c Cheese, cheddar, shredded
1/4 c Alfalfa sprouts 1 x Red pepper (dash)

PER SERVING: 308 cal., 18g Pro., 17g Carbo., 20g fat, 60mg Chol.,
499mg Sodium, 277mg Potassium
Combine first 6 ingredients. Top each slice of toast with 1/2 cup of
vegetable mixture. Place slices on baking sheet. In a small saucepan
combine cheese, pepper, and 2 Tablespoons water. Cook and stir till
cheese is melted. Spoon over sandwiches. Broil 4-inches from heat for
5 minutes or till cheese is bubbly. Transfer to serving plates. Top
with sprouts.
BETTER HOMES AND GARDENS

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Skillet Chicken and Rice
Categories: Low-cal Main dish Poultry Rice
Servings: 6

2 lb Chicken pieces, skinned 3 c Mushrooms, fresh, sliced
4 x Carrots, peeled, sliced 1/2" 3/4 c Rice, long grain
1/2 c Onion, chopped 1 t Poultry seasoning
1 t Bouillon, chicken, granules 1/4 t Salt

PER SERVING: 265 Cal., 25g Pro., 27g Carbo., 6g fat, 67mg Chol.,
238mg Sodium, 526 Potassium
Spray a 12-inch skillet with nonstick spray coating. Brown chicken
pieces on all sides over medium heat about 15 minutes. Remove chicken.
Drain fat from skillet, if neccessary. Add mushrooms, carrots, rice,
onion, bouillon, poultry seasoning, 2 cups water, salt. Place chicken
atop rice mixture. Cover; simmer 30 minutes or till chicken and rice
are done.
BETTER HOMES AND GARDENS

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Fruit Smoothie
Categories: Low-cal Beverages Fruits
Servings: 4

8 oz Fruit cocktail, can, chilled 1 c Milk
1/4 c Nonfat dry milk powder 1/2 t Vanilla
1/2 c Ice cubes 2 x Cinnamon, ground (dashes)

PER SERVING: 87 cal., 5g Pro., 16g Carbo., 0g fat, 3mg Chol., 81 Sodium
298mg Potassium
In a blender container combine undrained fruit cocktail and remaining
ingredients. Cover; blend till combined. Add ice cubes; cover and blend
till smooth. Sprinkle with additional cinnamon (for garnish), if desired.
Serve immediately.
BETTER HOMES AND GARDENS

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Quick Crab Cakes
Categories: Low-cal Seafood
Servings: 4

12 x Crackers, soda 2 x Eggs
2 T Mayonnaise 1 t Worcestershire sauce
2 t OLD BAY SEASONING * 1/4 t Pepper, red, crushed
1 lb Crabmeat, lump

* OLD BAY SEASONING is a prepared blend of celery salt, spices and
paprika; look for it where spices are located.
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PER SERVING: 246 Cal., 27g Pro., 11g fat, 7g Carbo., 525mg Sodium
In a large bowl, combine crushed crackers and next 5 ingredients. With
fingers, pick through crabmeat to remove any shells. Place crabmeat
in bowl with cracker mixture; with rubber spatula, gently fold mixture
together. Form into 4 patties. Spray a large skillet with non-stick
cooking spray; heat over medium heat. Add patties, cook until browned
12-15 minutes. Serve with Coleslaw (optional)
Pink Tartar Sauce 101 cal.
Herbed Corn on the Cob 129 cal.
Blueberry Parfaits 187 cal.
Alchol-free beer

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Pink Tartar Sauce
Categories: Low-cal Sauces
Servings: 8

1/2 c Mayonanaise 1 T Hamburger relish
1 t Dijon-style mustard, grainy 1 t Lemon juice

* Hamburger relish gives this creamy, flavorful sauce its pretty pink color
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PER SERVING: 1 T = 101 cal., 0g Pro., 11g Fat, 1g Carbo., 117mg Sodium
In small serving bowl, combine all ingredients. Chill until ready to serve

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Herbed Corn on the Cob
Categories: Vegetables Low-cal
Servings: 4

4 x Corn, ears, medium 2 T Margarine
1/8 t Basil, dried 1/8 t Chervil, dried
1/8 t Thyme, dried

PER SERVING: 129cal., 3g Pro., 7g Fat, 17g Carbo., 72mg Sodium
Into large pot of boiling water, cook corn 5 minutes until tender.
In a small bowl, combine remaining ingredients. In microwave, cook on high
until butter is melted (1 - 1 1/2 minutes). Serve corn brushed with
herb butter.

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------------- Recipe Extracted from Meal-Master (tm) Database --------------

Title: Blueberry Parfaits
Categories: Low-cal Desserts Microwave Fruits
Servings: 4

1 c Blueberries 1/4 c Apricot preserves
1 pt Yogurt, frozen, vanilla 4 T Almonds, slivered (optional)

PER SERVING: 187 cal., 3g Pro., 1g Fat, 42g Carbo., 5mg Sodium
In a small bowl, combine blueberries and preserves. In microwave, cook
on high 3-3 1/2 minutes, stirring twice, until blueberries are softened.
Cover and chill until ready to assemble. To serve, in each of 4 dessert
or parfait glasses layer frozen yogurt and blueberry sauce. Garnish
with almonds.

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