Menu Of Recipes

  1. Seasoned Chips with Lone Star `Caviar'
  2. Low-Fat French Bread
  3. Southern Cornbread Dressing
  4. Creamy Caesar Salad W/ Spicy Croutons
  5. Almost Fat-Free Quiche
  6. Dum Gobhi (Indian Caulifower)
  7. Dal Bhaat (Indian Lentil Dish)
  8. Low-Fat Buffalo Wings

    -Begin Recipe Export- QBook version 1.00.14 Title: Seasoned Chips with Lone Star 'Caviar' Keywords: Vegetarian, Low-Fat, Beans, Texan Seasoned Chips with Lone Star 'Caviar' ====================================== Recipe By: Low-Fat & Fast Meatless Recipes Serving Size: 16 Preparation Time :0:00 2 medium tomatoes -- seeded and chopped - 2 cups -- ` 1 15 oz. can black-eyed peas -- rinsed and drained 1 medium green bell pepper -- chopped - 1-1/3 cups 1/2 cup sliced green onions 1/2 cup snipped fresh cilantro leaves 2 tablespoons lemon juice 2 serrano peppers -- seed & finely chop 1 to 2 jalapeno peppers -- seed & finely chop 2 garlic cloves -- minced 2 1/4 teaspoons ground cumin -- divided 1/2 teaspoon salt 2 teaspoons chili powder 1 teaspoon garlic powder 16 6" whole-wheat flour tortillas CAVIAR: Combine tomatoes, peas, bell pepper, onions, cilantro, lemon juice, serrano peppers, jalapeno peppers, garlic, 1/4 teaspoon cumin and salt in a medium mixing bowl. Cover with plastic wrap. Chill at least 4 hours to blend flavors, stirring occasionally. CHIPS: Preheat oven to 375 degrees. In a large plastic food-storage bag or paper bag, combine remaining 2 teaspoons cumin, chili powder and garlic powder; set aside. Spray both sides of each tortilla with vegetable cooking spray; cut each into 8 wedges. Place wedges in bag. Secure bag and shake to coat. Arrange 32 wedges in a single layer on a baking sheet. Bake 7 to 9 minutes, or until light golden brown. Repeat with remaining tortilla wedges. Cool completely. Serve with Caviar. Makes 16 servings: 111 calories, 1 g fat, 2 g fiber per serving. From: (Ann Miner) -End Recipe Export- Log: Cpt. S.Lefkowitz (S.S. Mein Kind)
    -Begin Recipe Export- QBook version 1.00.14 Title: Low-Fat French Bread Keywords: Breads, Low-Fat LOW-FAT FRENCHBREAD =================== 2 C water, at 105 deg F 1 packet or one cube or 1 scant Tbsp yeast (dry, except for the cube) 2 tsp salt 6-7 C all-purpose flour (or 3 C whole wheat & 3-4 C a-p) Dissolve the yeast in the warm water. Stir the salt and 2 C flour together and add to the water. Add another 2 C flour (this is where I switch from the paddle to the dough hook in my KitchenAid). Add the rest of the flour is smallish increments, until the dough clears the bowl if you're using a mixture, or stops being sticky if your mixing it in by hand. Oil the cleaned bowl (about 1/2 tsp oil or butter), put the dough back in, cover, and let rise at 70 to 80 deg until it doubles. Punch down, form into two long French-bread-shaped loaves, and let rise in French bread pan or on cookie sheet or jelly-roll pan. Preheat oven to 425 deg F. Slash loaves diagonally when they're about double in size. Place an oven-proof dish on the oven floor with hot water in it or vigorously spray the over with water (watch out for the bulb). Slide the bread in and bake until they're a golden brown. Cool on rack. Don't cover tightly or the beautiful crunchy crust will soften. Try Bernard Clayton's "All New Book of Breads" for more recipes. Mary Shafer DoD #0362 KotFR From: botvinn@euclid.uucp (Boris Botvinnik) -End Recipe Export- Log: Cpt. S.Lefkowitz (S.S. Mein Kind)
    -Begin Recipe Export- QBook version 1.00.14 Title: Southern Cornbread Dressing (Low-Cal) Keywords: Low-fat, Dressing, Breads, Carolyns Yield: 8 servings -------------------------DRESSING------------------------- Southern Cornbread 1 tb Margarine 1 1/4 c Onions, chopped 1 1/4 c Celery, chopped 2 tb Water 1 1/4 ts Poultry seasoning 1 ts Rubbed sage 1/4 ts Salt 1/4 ts Pepper 3 c White bread, cubed (about 6 -slices) 2 1/2 c Low sodium chicken broth 1/3 c Fresh parsley, finely choppd 1 Egg Vegetable spray -------------------------CORNBREAD------------------------- 1 c All-purpose flour 3/4 c Yellow cornmeal 2 ts Baking Powder 2 ts Sugar 1/8 ts Salt 1 c Skim milk 2 tb Apple sauce 1 Egg, Beaten Vegetable Cooking spray DRESSING: Remove Southern Cornbread from pan, and cool on wire rack. Crumble cornbread; set aside. Melt Margarine in a large skillet over medium heat. Add onions, celery and water. Cover, reduce heat to medium-low, and cook 15 minutes or until tender. Remove from heat. Stir in Poultry seasoning, sage, salt and pepper. Combine crumbled cornbread, onion mixture, bread cubes, chicken broth, parsley and egg in a bowl, and stir well. Spoon mixture into a 2 quarts casserole coated with cooking spray. Bake, uncovered, at 325 degrees for 25 minutes. CORNBREAD: Combine flour, cornmeal, baking powder, sugar and salt in a large bowl; stir well. Combine milk, oil and egg; add to flour mixture, stirring just until dry ingredients are moistened. Spoon batter into an 8-inch square pan coated with cooking spray. Bake at 425 degrees for 20 minutes or until wooden pick inserted in center comes out clean. Calories 402: (22% from fat) Protein: 12.4g Fat: 9.9g (sat 1.9g, mono 3.4g, poly 2.9g) Carb:2.4g Chol: 25mg Source: Baptist Memorial Hospitol Health+Plex Nutritional Center -End Recipe Export- Log: Cpt. S.Lefkowitz (S.S. Mein Kind)
    -Begin Recipe Export- QBook version 1.00.14 Title: Creamy Caesar Salad With Spicy Croutons Keywords: Cyberealm, Kooknet, Salads, Low-fat, Low-cal Yield: 6 servings 1 cl Garlic, halved 1/2 c Nonfat mayonnaise 2 tb Red wine vinegar 2 ts Dijon mustard 2 ts White wine Worchestershire sauce 1 ts Anchovy paste 1/4 ts Pepper 2 ts Olive oil 3/4 ts Cajun seasoning 1 Garlic clove, minced 2 c (3/4 inch) sourdough bread .cubes 18 c Torn romaine lettuce 1/3 c (1 1/3 oz) parmesan cheese (fresh grated is best) Drop the garlic halves through the opening in a blender lid with blender on; process until minced. Add mayonnaise and the next 5 ingredients (mayonnaise through pepper); process until well-blended. Cover and chill at least 1 hour. Combine oil, Cajun seasoning, and minced garlic in a medium microwaveable bowl. Microwave on High for 20 seconds. Add bread cubes; toss gently to coat. Spread bread cubes in a single layer on a baking sheet; bake at 400F for 15 minutes or until golden brown. Place lettuce in a large bowl. Add dressing; toss gently to coat. Sprinkle with cheese and top with croutons. Calories; 137 per serving; protein 7.7 gm; fat 4.1 gm; carb 18.2 g; fiber 4.1 gm; chol 4 mg; iron 3 mg; sodium 836 mg; calc 176 mg. Source: Cooking Light Magazine, July August 1995 Typed in MM format by Linda Fields, Cyberealm BBS 315-786-1120 -End Recipe Export- Log: Cpt. S.Lefkowitz (S.S. Mein Kind)
    -Begin Recipe Export- QBook version 1.00.14 Title: Almost Fat-Free Quiche Keywords: Side Dish, Low-Fat ALMOST FAT-FREE QUICHE ====================== This recipe comes from the Cooper Clinic in Dallas. It tastes wonderful! Veggie Quiche 1 frozen pie crust (<5 g. fat) X spray lightly w/ FF cooking spray. 1/2 onion, chopped 1/2 tsp pepper 1 tsp garlic 2 eggs worth of Egg Beaters or other egg substitute 1 egg 1/2 cup skim milk 1 small grated zucchini 1 package fat free Healthy Choice mozzerella (cooks the best) (grated) DIRECTIONS: 1. Preheat oven to 375*. 2. In large bowl, mix egg substitute, egg, milk and spices. Set aside 3. Place fine layer of cheese in bottom of pie shell. 4. Spread layer of grated zucchini on top. 5. Spread onions on next. 6. Place another thin layer of cheese on top. (You don't have to use entire package) 7. Pour egg/milk/spice mixture over veggies slowly until pie crust is filled. 8. Bake 25-35 minutes or until knife inserted into center comes out clean and quiche is cooked all the way through. 9. Let quiche sit 5-10 minutes before cutting and serving. (If crust is starting to burn before quiche is fully cooked, try covering with foil until it's done.) NOTE: The whole quiche does not have more than 15 grams of fat (even if you devoured the whole thing) From: Allison Keech -End Recipe Export- Log: Cpt. S.Lefkowitz (S.S. Mein Kind)
    -Begin Recipe Export- QBook version 1.00.14 Title: Dum Gobhi Keywords: Vegetables, Cauliflower, Indian, Low-Fat DUM GOBHI ========= (Cauliflower steamed with herbs and spices) Adapted from Indian Lowfat Cooking The Key To A Healthy And Exotic Diet by Roshi Razzaq Chartwell Books, Inc. 1993 Quintet Publishing A division of Book Sales, Inc 110 Enterprise Ave. Secaucus, NJ 07094 INGREDIENTS: 1 lb. cauliflower 1/2 tsp chili powder 1/4 tsp tumeric 2 tsp grated ginger root 1/3 cup chopped tomatoes 1 green chili, chopped 1 tbspn nonfat plain yogurt 2-3 tbsp chopped cilantro leaves 1/2 tsp garam masala (see below) Wash, drain, and cut cauliflower into 1 inch flowerets, including stem. Combine chili powder, ginger, tomato, green chili, tumeric with the yogurt in A small bowl. Spray with pam, use nonstick pan, use a little water, whatever you do to nonstick yourself. Put Cauliflower into pan then pour spices over the top. Cover pan tightly and cook over LOW heat for 10-15 minutes (Cauliflower will steam in the spicy mixture). Stir in half the cilantro leaves, increase heat to medium, and cook with lid off, for another 5-6 minutes, to drive off excess moisture. turn off heat and sprinkle with garam masala and reamaining cilantro. Make sure all liquid is driven off, serve with basmati rice. 4 servings, less than 98 calories GARAM MASALA: 2 oz. black cardamom pods 1 oz piece of cinnamon stick 1 oz. cloves, 3 oz. peppercorns Heat a heavy skillet, reduce heat, add pods and cinnamon. Move them around for two minutes. Add clves and peppercorn, and shuffle for another minute. Turn off heat, but continue shuffling until the heat is out of the pan. Pour roasted spices into grinder and grind til you have a fine powder. If not fine, strain it, and discard what won't pass through strainer. Save in airtight jar. From: -End Recipe Export- Log: Cpt. S.Lefkowitz (S.S. Mein Kind)
    -Begin Recipe Export- QBook version 1.00.14 Title: Dal Bhaat Keywords: Side Dish, Lentils, Indian, Low-Fat DAL BHAAT ========= Adapted from Indian Lowfat Cooking The Key To A Healthy And Exotic Diet by Roshi Razzaq Chartwell Books, Inc. 1993 Quintet Publishing A division of Book Sales, Inc 110 Enterprise Ave. Secaucus, NJ 07094 INGREDIENTS: 1 cup red lentils (scant) 2 tsp garlic-ginger paste X pinch of tumeric 1 green chili, chopped 2-3 cloves garlic 2-3 whole dried chilis 1/2 tsp cumin seed 1/4 tsp garam masala 1 tbsp. chopped chives Put unsoaked lentils in medium, heavy saucepan, wash with 2 or three changes of water, then drain. Add 2 1/2 cups water, G&G paste, tumeric, green chili. Bring to a boil gradually over medium heat, lower heat, cover, and simmer for 30 minutes. Stir vigorously with wooden spoon to help break up lentils, cook for about 10 more minutes, until lentils are soft and mushy. Use pam or good non-stick pan to temper spices. Add garlic, whole dry chiles and cumin seeds to hot pan. As soon as seeds sizzle, and garlic pales to pink, about 2 minutes, pour into lentils. Stir it well and simmer another 2-3 minutes. Sprinkle with garam masala and chives just before serving. Pull out chillis if you wish. GINGER and GARLIC PASTE: 4 oz. ginger root, lightly scraped washed and cut into chunks, and the same amount of garlic, peeled. Put ingredients in a blender with a very little water, just to help grinding. Spoon into airtight jar and store in fridge, or freeze it. total calories, 72 From: -End Recipe Export- Log: Cpt. S.Lefkowitz (S.S. Mein Kind)
    -Begin Recipe Export- QBook version 1.00.14 Title: Low-Fat Buffalo Wings Keywords: Meats, Low-Fat Low-Fat Buffalo Wings ===================== You can use Skinless tenders instaed of the wings. Fry in canola or sunflower oil & use low fat/no fat margarine in the sauce. Sauce (hot sauce such as Red Hot or Texas Pete) Low fat margaine ALSO ~~~~ Melt margarine add to hot sauce & coat chicken after cooked TITLE :Buffalo Wings SERVES :4 KeyWords :Poultry, Grill MINUTES :60 ORIGIN :Grilling & Barbecuing Oven Temp:n/a INGREDIENTS: 1 cup cider or red-wine vinegar 1 tbsp. chilli powder 1 teas. salt 1 teas. black pepper, freshly ground 2 tsp. vegetable oil 2 tsp. Worcestershire sauce 1 tsp. hot-pepper sauce 3 lbs chicken wings, (15 to 18 wings) INSTRUCTIONS: In a small bowl, combine vinegar, chili powder, salt, pepper, oil, Worcestershire sauce and hot-pepper sauce. Rinse wings; pat dry with paper towels. Place chicken wings in a large food-storage bag; add marinade. Press out air; seal bag. Squeeze gently, pressing marinade into meat. Set bag in a large bowl; let stand 30 minutes at room temperature or overnight in refrigerator. If refrigerated overnight, remove from refrigerator 30 minutes before barbecuing. Preheat grill; position a wire rack 4 to 6 inches from heat. Remove chicken wings from marinade; arrange in a single layer on rack. Cook in an open or covered grill 30 to 40 minutes or until skins are crisp and golden brown, turning frequently and basting with marinade, if desired. Remove cooked wings to a warm platter. Serve with sauce of your choice. From: -End Recipe Export- Log: Cpt. S.Lefkowitz (S.S. Mein Kind)