| T.R | Title | User | Personal
Name | Date | Lines |
|---|
| 4.1 | Great Idea! | GEMVAX::BUFFER | | Mon Mar 16 1987 10:53 | 9 |
| I think this topic is a great idea. I will bring in some recipes
taken from the Weight Watcher's Fast and Fabulous cookbook that
I have tried. They will include all the exchanges, plus the calorie
count and everything else that Weight Watcher's includes (such as
carbohydrates, sodium, etc.). See ya tomorrow!
Joy
|
| 4.2 | Chicken to start with | GEMVAX::BUFFER | | Tue Mar 17 1987 07:54 | 37 |
| Here's a real tasty chicken recipe I tried and will again! It comes
from the Weight Watchers Fast and Fabulous Cookbook, copyright 1983.
Crispy Cinnamon-Chicken Bake
1 & 1/2 oz. cornflakes (1/2 c. plus 2 Tbs.)
1 Tbs. + 1 tsp. granulated brown sugar
2 tsp. each ground cinnamon and grated orange peel
1/2 tsp. salt
1/2 c. buttermilk (made from skim milk)
3 lbs. chicken parts, skinned (3 lbs. yields about 1 lbs. cooked
meat
1 Tbs. + 1 tsp. vegetable oil
Preheat oven to 400 degrees F. In blender combine cornflakes, sugar,
cinnamon, orange peel, and salt and process until well blended;
pour mixture onto sheet of wax paper or paper plate.
Pour buttermilk into bowl; dip chicken parts into buttermilk, then
coat with crumb mixture, pressing crumbs into chicken and being
sure to use all of buttermilk and crumb mixture. Using oil, grease
nonstick baking pan that is large enough to hold chicken in 1 layer;
add coated chicken parts and bake until tender, about 30 mins.
Makes 4 servings!
Each serving provides:
4 proteins, 1/2 bread, 1 fat, and 30 optional calories
(333 calories, 35 g. protein, 13 g. fat, 16 g. carbohydrate, 532
mg. sodium, and 102 mg. cholesterol).
More later...
Joy
|
| 4.3 | Haddock or Scallops Provencale | GEMVAX::BUFFER | | Tue Mar 17 1987 08:05 | 32 |
| Here's another...
Haddock Provencale (makes 4 servings)
1 & 1/4 lbs. boned haddock, cut into 1-inch pieces
(or you can substitute scallops for haddock)
3 Tbs. all-purpose flour
1/4 ts. each salt and pepper
1 Tbs. + 1 tsp. vegetable oil
2 tsp. olive oil
1 garlic clove, minced
2 medium tomatoes, cut into wedges
1 Tbs. + 1 tsp. dry vermouth (optional for me)
2 tsp. chopped fresh basil or 1/2 tsp. dried basil
Rinse fish in cold water; pat dry with paper towels. On sheet of
wax paper, or on paper plate, combine flour, salt, and pepper; dredge
fish in flour mixture, coating all sides and using up all of mixture.
In 12-inch nonstick skillet combine oils and heat over medium-high
heat; add fish and garlic and saute' until lightly browned. Reduce
heat, add remaining ingredients, and cook until thoroughly heated.
Each serving provides:
4 protein, 1 vegetable, 1 & 1/2 fat, and 25 optional calories
(218 calories, 27 g. protein, 7 g. fat, 8 g. carbohydrate, 223 mg.
sodium, and 85 mg. cholesterol)
EnJOY!
|
| 4.4 | Dieter's Quiche | TORA::GKLEINBERGER | misery IS optional | Fri Mar 20 1987 18:55 | 18 |
| DIETER'S QUICHE
2 oz bread, crumbled
2 oz grated Swiss cheese
1/2 C sliced mushrooms
2 eggs beaten
1 C evaporated skim milk
4 TBLS water
Vegetable pan spray
Sprinkle bread with water. Place bread in sprayed pie plate. Add cheese
and mushrooms. Blend eggs with milk and pour over mixture in pie plate.
Bake in425 degree oven for 15 minutes. Reduce oven to 300 degree and bake
30 minutes longer.
Yield: 2 Dinner Servings
Calories: 348 per serving
|
| 4.5 | Orange-Ginger-Glazed Pork Chops | GEMVAX::BUFFER | | Fri May 01 1987 10:33 | 34 |
| How about...
Orange-Ginger-Glazed Pork Chops (makes 2 servings)
12 oz. chops (1/2 inch thick)
2 tsp vegetable oil
1 Tbs minced shallots or onion
1/2 cup orange juice (no sugar added)
1 Tbs PLUS 1 tsp reduced-calorie marmalade (16 cal. per 2 tsp)
1 tsp. each firmly packed brown sugar, prepared mustard, and teriyaki
sauce
1/4 tsp ground ginger
1 small orange, sliced
On rack in broiling pan, broil chops for about 3 min. on each side.
While chops are broiling, in small nonstick saucepan, heat oil;
add shallots (or onion) and saute' briefly, being careful not to
burn. Add remaining ingredients, except chops, and bring to a boil.
Cook over high heat, stirring occasionally, until mixture is reduced
and thickened, about 5 min. Arrange chops in shallow flameproof
casserole that is large enough to hold them in 1 layer; using some
of the glaze, spread both sides of each chop evenly and broil, turning
once, until glaze is browned, about 3 min. on each side. Serve
with orange slices and remaining glaze.
Each serving provides: 4 protein, 1 fat, 1 fruit, and 25 optional
calories.
Per serving: 450 calories, 35 g. protein, 21 g. fat, 30 g.
carbohydrate, 217 mg. sodium, 137 mg cholesterol.
enJoy
|
| 4.6 | Spaghetti Squash | GEMVAX::BUFFER | | Fri May 01 1987 10:37 | 16 |
| "Pan-Fried" Spaghetti Squash (makes 1 serving)
1 and 1/2 tsp. margarine
1/4 cup diced onion
1 and 1/2 cups cooked spaghetti squash
1/8 tsp. salt
Dash pepper
In small nonstick skillet, heat margarine until bubbly and hot;
add onion and saute' until golden brown. Add squash, spreading
over surface of pan; sprinkle with salt and pepper and cook, turning
with a spatula, until browned on both sides.
enJoy
|
| 4.7 | Forgot per serving quantity | GEMVAX::BUFFER | | Fri May 01 1987 10:40 | 13 |
| I forgot to add in the exchanges (WW) for the squash...
Each serving provides:
3 and 1/2 vegetables, 1 and 1/2 fat
Per serving:
121 calories, 3 g. protein, 6 g. fat, 16 g. carbohydrate, 350 mg.
sodium, 0 mg. cholesterol
|
| 4.8 | Chicken Diane | GEMVAX::BUFFER | | Fri May 01 1987 11:09 | 32 |
| Chicken Diane (makes 4 servings) and kind of spicy
2 Tbs PLUS 2 tsp margarine, divided
1 and 1/4 pounds skinned and boned chicken breasts
1/2 cup minced onion
1/4 cup chopped fresh parsley
2 Tbs PLUS 2 tsp each steak sauce and dry sherry
2 tsp each Worcestershire sauce and Dijon-style mustard
In a 12-inch nonstick skillet, heat half of the margarine over medium
heat until bubbly and hot; add chicken and cook, turning frequently,
until lightly browned on all sides and, when pierced with a fork,
juices run clear. Remove chicken to a plate and keep warm.
In same skillet, heat remaining margarine until bubbly and hot;
add onion and saute' until translucent, 1 to 1 and 1/2 min. Reduce
heat and add remaining ingredients except chicken; cook, stirring
occasionally, until heated through. Return chicken to skillet and
turn to coat with sauce.
Each serving provides:
4 protein, 1/4 vegetable, 2 fat, 20 optional calories
Per serving:
300 calories, 36 g. protein, 13 g. fat, 5 g. carbohydrate, 440 mg.
sodium, 96 mg. cholesterol
enJoy
|
| 4.9 | Barbequed Hamburger!!! | AKOV05::GALVIN | ALPHA.......works for me | Mon Jul 13 1987 11:48 | 26 |
| We had a taste test a couple of weeks ago at our Weight Watchers
meeting, also a fat auction. The idea of the fat auction was to
bring in a white elephant item in a bag, then it would be auctioned
off. You were allowed to bid the pounds you lost for the past four
weeks plus 5 that the lecturer gives you. Well, all that aside......
one of the recipes that was brought in was Barbequed Hamburger,
it was delicious so, I thought I'd post it here.
Barbequed Hamburger
Brown 1/4 green pepper, 1/2 onion, and 1/2 cup celery in 1 Tbsp.
oil. Add 1/2 lb. hamburg, 1/2 lb. groung turkey, salt and pepper;
cook until brown.
Add 1/2 small 6 oz. can tomato paste, 1/2 cup water, 1/2 tsp. mustard
(regular), 3/4 tsp. barbeque spice, 2 Tbsp. catsup, 2 Tbsp. brown
sugar substitute; simmer until it thickens. Serve on hamburger
rolls.
1 6 oz. can tomato paste = 1/2 cup + 1 Tbsp. 50 optional cal.
Brown sugar Twin 1 tsp. = less than 2 calories
Barbeque Spice - McCormick's (green cover on jar)
This recipe comes from Lila Keating
Happy eating,
Fran
|
| 4.10 | Marinated Italian Chicken | AKOV77::SHAHBAZI | | Wed Aug 05 1987 13:10 | 29 |
| sounds great! I have a MARINATED ITALIAN CHICKEN recipe for you.
2 lbs. chicken breasts (deboned & deskined)
(or chicken/turkey thighs deskined)
1 bottle OIL-FREE italian dressing
2 tbls lemon juice (1 lemon's worth)
3 cloves minced garlic
1 tsp. dried basil
This mixture MAY sit in the refrigerator longer than if the chicken
wasn't sitting in this marinade.
Cut the boneless breasts into good size chunks (or leave deskined
chicken thighs intact); mix all the mixtures above into a bowl
that has a cover; simply place chicken pieces into bowl (making
sure all pieces are mostly covered with marinade mixture.
Leave chicken (or turkey) to marinade 24 or more hours.
COOK in broiler section of oven (550+ degrees) turning pieces
over occassionally.
Good with rice and vegies (tomatoe/zucchini, oregano, garlic, onion,
basil mixture).
Tastes GREAT and is super easy (fast to cook after marinade complete)
|
| 4.11 | Mushrooms - my passion | NATASH::BUTCHART | | Mon Aug 24 1987 06:53 | 21 |
| I love mushrooms. So when my husband presented me with a "gift"
of fresh shiitake from an indulgent shopping expedition, I wanted
to fix them my favorite, grilled with a mustard butter sauce.
Here's how to make it low-cal (can be done with any kind of
fresh mushroom, preferably large ones):
To cook mushies - spray liberally (!) with PAM and place under
the broiler; they'll be done in 10 minutes.
For sauce - mix up one envelope of Butter Buds. Mix the
"melted butter" with enough of your favorite
mustard to make a smooth, pasty sauce (whatever
texture you like).
When the mushies are done serve them up with the mustard "butter"
on the side for dipping. Yum! It's an excellent side dish
if you're grilling chicken or fish, too. May want to use some
sauce on the main dish, too . . .
Marcia
|
| 4.12 | Anyone like Italian Food? | SRFSUP::TERASHITA | California Girl | Tue Jan 26 1988 11:40 | 46 |
| Here's a dish that I ordered in a restaurant a couple of weeks ago,
and I enjoyed it so much that I reproduced it at home:
EGGPLANT ROMANO
For the Sauce:
1 medium onion, chopped
3-4 cloves of garlic, minced
1 large can of tomatoes
2 small cans of tomato paste (no salt, if available)
1 carrot, grated
1/2 lb. of mushrooms, sliced
1/4 tsp. each of basil, oregano, and freshly-ground black pepper
Spray your pan with Pam, and saute the onion and garlic. When they
are limp (not brown), add the rest of the ingerdients and simmer
for about an hour.
For the casserole:
1 eggplant
1 lb. mozzerella cheese
sauce
Peel and slice the eggplant into 1/4" round pieces. Sprinkle the
pieces with salt, place on a rack and let drain for 1/2 hour. Saute
the eggplant pieces in a pan sprayed with Pam until they are somewhat
limp. In each of 4 individual casserole dishes, layer slices of
eggplant, 4 oz. of the cheese, and the sauce; beginning with sauce
and ending with cheese on the top. Bake in a 350 degree oven until
the cheese melts (15 to 20 minutes). This recipe makes 4 servings.
As nearly as I can figure, the WW exchanges are as follows:
2 vegetable, 4 protein.
If you wish, you can decrease the protein by using less cheese per
serving (I did).
If you have fresh basil available, you can improve the flavor by
sprinkling chopped fresh basil between the last sauce layer and
the cheese topping.
Hope you enjoy this as much as I did last night!
Lynn
|
| 4.13 | PAM? | MARVIN::JUBB | | Mon Mar 14 1988 08:47 | 8 |
| Hello,
I like the sound of the last two recipes (.11, mushrooms and sauce,
and .12, Eggplant Romano), but could you enlighten me, please, what
is PAM?
Alison (from the UK)
|
| 4.14 | psuedo-grease | HPSCAD::WHITMAN | Acid rain burns my BASS | Tue Mar 15 1988 06:33 | 8 |
| re .13
PAM is a high tech, low calorie aerosol replacement for grease. It's
used to keep your food from sticking to the pan...
Al
|
| 4.15 | I'll look for some English pseudo-grease | MARVIN::JUBB | | Wed Mar 16 1988 09:11 | 6 |
| Thank you Al.
I think you can get an equivalent here in England, so I'll try that.
alison
|
| 4.16 | wonderful PAM! | CHEFS::DEAL | | Tue Jun 07 1988 06:53 | 7 |
| Alison,
If you find PAM in the UK, would you send a note? I import mine
from the States....its indispensible to me!
eileen
|
| 4.17 | | BPOV02::DEW | | Wed Dec 21 1988 11:03 | 10 |
| LOW CALORIE FRESH CRANBERRY SAUCE
2 CUPS FRESH CRANBERRIES
1 6OZ CAN FROZEN APPLE JUICE (UNSWEETENED)
2 TBSP RAISIN
DASH OF GRATED ORANGE RIND
COOK 5 MINS. REFRIGERATE
|
| 4.18 | | BPOV02::DEW | | Wed Dec 21 1988 11:08 | 13 |
| HOLLY BERRY JAM
2 cups frozen strawberries (slightly mashed)
3/4 cup water
Bring to boil. Add 1 pkg of plain Knox gelatin and 1
tbsp lemon juice. Add sweetener to taste. Sprinkle
gelatin over boiling mixture, stirring constantly until
mixed. Refrigerate until jellied.
|
| 4.19 | Lasagne with Roasted Red and Green Bell Peppers | DPDMAI::RESENDEP | following the yellow brick road... | Wed Mar 22 1989 12:17 | 100 |
| From March, 1989 issue of Bon Appetit
We had this for dinner last night, and it's a winner! The only
variation I made was to use homemade pasta instead of box noodles, and
to cook it in an 8x12 pan instead of 8x8 as the recipe specifies. I
made everything up the night before, so all I had to do last night
after work was assemble and cook. It's time-consuming, but if you're
like me and the kitchen is your idea of heaven on earth, it's well
worth the effort.
LASAGNE WITH ROASTED RED AND GREEN BELL PEPPERS
The only clue that this rich and hearty pasta dish is low in calories
is the calorie count itself, which includes the cream sauce. Layers
of red and green peppers and lasagne noodles are slathered with
a creamy Parmesan-flavored white sauce and an herbed tomato sauce.
4 servings; about 326 calories per serving
1 pound red bell peppers
1 pound green bell peppers
1 teaspoon olive oil
1 medium onion, chopped
1 garlic clove, minced
1 16-ounce can Italian plum tomatoes, chopped (juices reserved)
1/3 cup dry white wine
2 tablespoons tomato paste
1 teaspoon dried basil, crumbled
1 teaspoon dried oregano, crumbled
1/2 teaspoon fennel seeds
1/2 teaspoon dried rosemary, crumbled
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
6 ruffled lasagne noodles
Parmesan Bechamel Sauce (see recipe)
1/4 cup freshly grated Parmesan
Fresh herb sprigs
Char peppers over gas flame or in broiler until blackened on all
sides. Wrap in paper bag and let stand 10 minutes to steam. Peel
and seed peppers. Cut into 2-inch pieces, separating red peppers
from green peppers.
Heat oil in heavy medium saucepan over medium heat. Add onion and
saute until softened, about 5 minutes. Add garlic and stir 30 seconds.
Add tomatoes with reserved juices, wine, tomato paste, basil, oregano,
fennel, rosemary, salt and pepper and bring to boil. Reduce heat
and simmer sauce until reduced to 1-1/2 cups, stirring occasionally,
about 30 minutes. (Can be prepared one day ahead. Cover and
refrigerate bell peppers and sauce separately.)
Cook pasta in large pot of boiling salted water until just tender
but still firm to bite, stirring occasionally to prevent sticking.
Drain well. Arrange on kitchen towels; pat dry. Trim noodles
to 8-inch lengths; reserve trimmings.
Position rack in top third of oven and preheat to 400 degrees F. Spread
1/4 cup tomato sauce in 8-inch square baking dish with 2-inch high
sides. Arrange two 8-inch noodles and 2 trimmed ends in pan, covering
sauce completely. Spread 1/4 cup tomato sauce over. Spoon 3
tablespoons bechamel sauce over. Top with red bell peppers. Spread 1/4
cup tomato sauce over. Spoon 3 tablespoons bechamel sauce over.
Arrange two 8-inch noodles and 2 trimmed ends in pan, covering sauce
completely. Spread 1/4 cup tomato sauce over. Spoon 3 tablespoons
bechamel sauce over. Top with green bell peppers. Spread 1/4 cup
tomato sauce over. Top with remaining two 8-inch noodles and 2 trimmed
ends, covering completely. Spoon remaining bechamel and tomato sauces
over. Sprinkle with cheese. (Lasagne can be prepared up to 8 hours
ahead. Cover and refrigerate).
Bake lasagne until bubbling, about 30 minutes. Cool 15 minutes. cut
into squares. Transfer to plates. Garnish with herb sprigs and serve.
PARMESAN BECHAMEL SAUCE
This variation on a classic white sauce is made without any butter.
Makes about 1-1/4 cups; about 16 calories per tablespoon.
3 tablespoons all purpose flour
1-1/4 cups whole milk
1 garlic clove, minced
1/2 teaspoon salt
1/4 teaspoon freshly grated nutmeg
1/4 teaspoon freshly ground pepper
1/2 cup freshly grated Parmesan
Mix flour and 2 tablespoons milk in heavy medium saucepan until
paste forms. Gradually add remaining milk and whisk until smooth.
Add garlic, salt, nutmeg, and pepper and boil 2 minutes, whisking
constantly. Reduce heat and simmer 3 minutes, stirring constantly.
Mix in Parmesan. (Can be prepared 1 day ahead. Cool. Cover and
refrigerate. Stir over low heat to rewarm.)
|
| 4.20 | TURKEY CHILI | AKOV11::GALVIN | ALPHA.......works for me | Thu Oct 19 1989 14:01 | 23 |
| I looked and looked but couldn't find a recipe or note pertaining to
Turkey Chili, so I decided to enter this recipe . It was taken from
the 8 Week Cholesterol Cure and it is delicious. It freezes well too.
I usually make up a double batch and freeze several portions, then I
don't have to cook on the nights I don't feel like it.
TURKEY CHILI
1 lb. ground turkey breast Brown the turkey in a large pan
1 medium green pepper, chopped sprayed with Pam until broken apart
1 medium onion, chopped and browned. Add the green pepper
1 can kidney beans or chili and onion, reduce the heat, and
beans cover. Cook over medium heat until
1 large can tomatoes (28 oz.) the peppers are tender. Add the
1 package commercial chili mix beans, tomatoes and chili mix.
Simmer for 10 minutes and serve.
It's even better the second day.
Enjoy,
Fran
|
| 4.21 | Elegant Chicken and Grapes | HOTAIR::SIMON | Hugs Welcome Anytime! | Mon Nov 13 1989 13:07 | 83 |
| The following recipe is from the Better Homes and Gardens Microwave
Cook Book. I served it to company last night along with a long grain/wild
rice mixture and green beans with almond slivers. I don't count calories
or exchanges so I can't give you meal totals. For the recipe, I have the
numbers. The meal got rave reviews and no one knew the meal was reduced in
calories. The exchange info is at the bottom of the page. By the way, it
was quick and wonderful:
Elegant Chicken and Grapes
--------------------------
252 calories/serving You can use either green or red grapes
(I used red as I thought they were prettier)
2 Whole large Chicken Breasts, skinned and halved lengthwise
2 tablespoons water
1/2 cup apricot nectar
2 tablespoons dry white wine
1.5 teaspoons quick-cooking tapioca
1/4 teaspoon dried rosemary, crushed
1 cup halved and seeded grapes
Parsley Sprigs (optional)
* Place chicken in an 8x8x12-inch baking dish. Sprinkle with water.
Cover with clear plastic wrap; vent by leaving a small area
unsealed at the edge of the dish. Micro-cook on 100% power (HIGH)
for 5 to 7 minutes or till tender, rotating the dish a quarter-turn
twice.
* Meanwhile, for sauce, in a 2-cup measure stir together the apricot
nectar, wine, tapioca, and rosemary. Let stand for 5 minutes.
Micro-cook, uncovered, on 100% power (HIGH) for 1 to 2 minutes or
till boiling. Micro-cook, uncovered, on 50% power (MEDIUM) for 3
minutes more, stirring twice.
* Place a chicken breast half in each of 4 individual casseroles.
Spoon some of the grapes atop each casserole. Pour sauce atop
grapes and chicken. Prepare according to directions below.
Makes 4 single-serving entrees.
FOR IMMEDIATE SERVING:
Cover 1 individual casserole with clear plastic wrap; vent by leaving
a small area unsealed at the edge of the casserole. Micro-cook on
100% power (HIGH) for 1 to 2 minutes or till the sauce and chicken
are heated through. Garnish with a parsley sprig, if desired. If
additional servings are desired, cover and repeat micro-cooking.
FOR LATER SERVING:
Cover all casseroles to be frozen with moisture- and vaporproof wrap.
Seal, label, and freeze for up to 2 months. Remove moisture- and
vaporproof wrap from 1 individual casserole. Cover with clear plastic
wrap; vent by leaving a small area unsealed at the edge of the
casserole. Micro-cook on 70% power (MEDIUM-HIGH) for 5 to 7 minutes
or till heated through, rotating the casserole a half-turn once.
Garnish with a parsley sprig, if desired. If additional servings
are desired, remove moisture- and vaporproof wrap and repeat
micro-cooking.
EXCHANGE AND NUTRITIONAL INFO:
Per Serving:
Calories per serving: 252
Protein (g): 38
Carbohydrate (g): 13
Fat (g): 4
Sodium (mg): 2
Potassium (mg): 123
Percent of U.S. RDA per Serving:
Protein: 58
Vitamin A: 9
Vitamin C: 4
Thiamine: 8
Riboflavin: 18
Niacin: 72
Calcium: 3
Iron: 13
|
| 4.22 | Stuffed Cabbage Rolls | HOTAIR::SIMON | Hugs Welcome Anytime! | Fri Nov 17 1989 11:24 | 66 |
| Here's another one from Better Homes and Gardens... I don't have the
recipe in front of me so amounts may be a little off (of course, I
never use what the recipe calls for).
Turkey Stuffed Cabbage Rolls
Sauce:
1 8-oz can Tomato Sauce
1 small carrot, shredded
2 tbsp water
1/4 tsp dried crushed oregano
1/4 tsp dried crushed basil
Place all 5 sauce ingredients in a bowl, mix well, cover and microwave
on 100% (HIGH) for 2 or 3 minutes then set aside.
Filling:
1 lb ground turkey
2 stalks celery, finely chopped
1 small onion, finely chopped
1 egg, well beaten
1/4 cup bread crumbs (I used cooked brown rice instead of crumbs)
1/4 cup water
dash pepper
dash salt
garlic to taste (or garlic powder)
I am very unsure about the amount of bread crumbs. You may have to
look and guess at that. Mix egg, onion, celery, pepper, salt, garlic
and bread crumbs in a bowl. Add turkey. Get in up to your elbows and
mash around for awhile (there may be more civilized ways to do this but
I don't know them).
The real work:
Take 8 large cabbage leaves (or 16 small) and steam them in the
microwave on 100% (HIGH) from 3 to 5 minutes until they are foldable
(I found 3.5 to be a pretty good time). Cut out the center vein by
taking a sharp paring knife along either side until the thick part is
removed.
Take some of the filling and place in each cabbage leaf and roll
up then place seam side down in a microwave dish. Sprinkle a little of
the water over the cabbage leaves, cover and cook on 100% (HIGH) until
the filling is cooked (about 11 minutes) turning the dish once. Drain
the excess liquid and top the cabbage rolls with the sauce you created
at the beginning of this ordeal.
Now, you have two choices:
(1) Finish the job now and serve
(2) Freeze for later use.
To finish the job now, cover, pop the dish in the oven and heat 2
to 3 minutes at 100% (HIGH) until the sauce is heated through.
To do this later, place the frozen rolls in a dish and heat until
warmed through.
The recipe yields enough to feed 4 people. This recipe is about
193 calories per serving.
Enjoy.
|
| 4.23 | Good cook book | SALEM::ALLEN_D | | Mon Dec 18 1989 16:03 | 13 |
| I don't know if this is a place to put this in but my wife sent
for a microwave Cookbook Quick Meals I think about 242 recipes
if I can recall.Spirl binding and laminated wipe-clean cover I guess
that what it is called. The cost was 11.95 p/h the address is
Janice Hill 122 hotel Road Auburn Maine 04210 .The number of the
book is #9902 she sells books and other stuff. My wife has ordered
a few other books to do cooking with and seems to like them.
Recipes is something she collects new ones and old ones she must
have a least 3,000 more or less that I know of.But she likes the
1900 ones that have very few ingreediances in them the best if any
one has some I would like to get them for her collection. Thanks
in advance.
|
| 4.24 | Jan Hill list? | WONDER::YOUNG | | Tue Dec 19 1989 13:54 | 8 |
| Jan Hill was mentioned somewhere else in this notes file. Is there
a list of the different cookbooks she has? The other one mentioned
was #9901 so there are at least two...I'd love to find out what
she offers.
Barb
|
| 4.25 | Afew good cook books | SALEM::ALLEN_D | | Thu Dec 21 1989 07:04 | 10 |
| I brought the information from home the number of the cook books
are as follows Micro Wave #9902 $11.95 P/H
Lite and Easy #9901 $11.95 P/h
Cookbook for Kids #9900 $4.95 P/h
Recipe Cards #6175 Pk of 50 for $1.20 P/h
A lot of sugar free Puddings
If you ask for a catalog I think she still carries them
This is for who ever asked for it.
|
| 4.26 | Chicken Cacciatore with Green Beans | GENRAL::HAYES | | Fri Dec 22 1989 14:51 | 38 |
| I -finally- remembered to bring in one of my favorite main dish
recipes.....Chicken Cacciatore with Green Beans. This is from the WW
Silver Anniversary Quick and Easy Menu Cookbook. I've never had
"regular" Chicken Cacciatore, so don't know how it compares, but this
is quick and easy, and really tasty:
1 tsp vegetable oil
1/4 C each chopped onion and green bell pepper
1 garlic clove, minced
1/2 pound chicken cutlets, cut into 1" cubes
1/2 C each drained canned whole tomatoes, chopped, and frozen cut
green beans (I use about 3/4 C tomatoes)
1/4 tsp oregano leaves
1/8 tsp salt
Heat oil over medium heat in 8" or 10" skillet; add onion, green
pepper, and garlic and saute' 1-2 minutes. Add chicken and
continue to saute' until chicken is no longer pink, about 5 minutes;
stir in tomatoes, green beans, and seasonings. Reduce heat to low and
let simmer, stirring occasionally, until chicken is cooked through and
tender, 5-8 minutes.
Makes 2 servings, each providing: 3 protein
1-1/2 vegetable
1/2 fat
OR
Calorie information per serving: 180 calories
4 g fat
8 g carbohydrate
53 mg calcium
312 mg sodium
66 mg cholesterol
|
| 4.27 | Glazed Swordfish Steaks | GENRAL::HAYES | | Fri Dec 22 1989 15:30 | 48 |
| Another dish I really like is Glazed Swordfish Steaks, also from the WW
Silver Anniversary cookbook:
2 boneless swordfish steaks (1/4 lb each)*
2 tbl each orange juice (no sugar added) and soy sauce
1 tbl lemon juice
1-1/2 tsp ketchup
1/2 tsp minced pared ginger root (I use 1/8 tsp powered ginger
root)
1/2 small garlic clove, minced
1/4 tsp cornstarch
2 lemon wedges
*I've had success substituting catfish and halibut
Set fish in single layer in shallow container (not aluminum); set
aside. In 1-cup liquid measure or small bowl combine orange juice, soy
sauce, lemon juice, ketchup, ginger root, and garlic; pour over fish.
Cover with plastic wrap and regrigerate for at least 30 minutes.
Remove fish from marinade and set aside. Strain marinade into a small
saucepan; discard ginger and garlic. Add cornstarch to marinade and
stir to dissolve; cook over medium heat, stirring frequently, until
mixture is smooth and thickened, 5-7 minutes.
Preheat grill or broiler. Set fish on grill or on rack in broiling
pan; brush with half of the marinade and grill over hot coals (or
broil) 3-4 minutes. Carefully turn fish over; brush with remaining
marinade and cook until fish flakes easily when tested with a fork and
is lightly browned, 3-4 minutes longer. Serve each portion with a
lemon wedge.
Makes 2 servings, each providing: 3 protein
15 optional calories
OR
Calorie information per serving: 161 calories
23 g protein
5 g fat
5 g carbohydrate
41 mg calcium
435 mg sodium
62 mg cholesterol
|
| 4.28 | the 1st time I liked swordfish from the microwave | MILKWY::ZARLENGA | your right door is ajar | Sun Feb 25 1990 20:18 | 25 |
|
I tried something new tonight - swordfish in the microwave, and it
came out great!
Feel free to suggest ways to improve this ... I'm no master chef,
but I really did like the taste of this.
1 swordfish steak
olive oil
garlic powder
parsley
basil
pepper
low-cal mayonnaise
Take steak, brush top _lightly_ with olive oil.
Sprinkle on garlic powder, parsley, pepper, and basil.
Spread on low-cal mayonnaise in a thin coating.
Bake, covered, in microwave over until center is white in color
(took me about 4 minutes on HIGH for one 8 oz steak).
-mike z
|
| 4.29 | More Fish recipes needed | MOCA::JOHNSON | | Tue Apr 03 1990 15:28 | 2 |
| Any good recipe on how to cook salmon?
|
| 4.30 | Microwave Salmon | KNGBUD::J_ROSSI | Jeanette Rossi | Thu May 16 1991 21:34 | 6 |
| I melt butter, chop celery into tiny pieces, dill seed and white wine and
pour over salmon--use microwave and cover dish with wax paper. It
takes about 8 or 9 minutes to cook depending on size of salmon. Use
enough of the above mixture to cover salmon.
|
| 4.31 | Yogurt-lime Baked Chicken Breasts | TLE::TLE::D_CARROLL | A woman full of fire | Thu Aug 15 1991 05:34 | 30 |
| The Macho Mousse in the previous recipe was fabulous! I topped it off
with frozen (thawed) raspberries with a little juice. The mousse was a
bit more liquid than I would have chosen - next time I'll add a little
gelatin to firm it up.
Two more for the yummy list (the chicken recipe is "by ear" so
measurements are estimated.)
1 pound boneless chicken breasts, cut into serving size chunks
1 cup lo-fat yogurt
juice of one or two limes (or two-four Tbs)
various herbs (I used thyme, sage, basil and Mrs. Dash
lemon-herb seasoning.) - use "plenty" :-)
a little salt and pepper to taste
two dashes white wine worchestire (optional)
Mix all the ingredients except the chicken together. Put chicken in a
bowl, pour the yogurt mixture over it, stir it around and marinate/
chill it for at least a half hour.
Then place the chicken in a baking dish, pouring some over the yogurt
sauce over the chicken, leaving some to spoon over after cooking.
Bake at 350 for 20-30 minutes (until chicken is done.)
Serves four.
Exchanges (estimated): 3 Pr, 1/4 milk
D!
|
| 4.32 | WW rice with spinach and currants | TLE::TLE::D_CARROLL | A woman full of fire | Thu Aug 15 1991 05:40 | 27 |
| This was from one of the WW pamplets...tried it tonight and it was
good.
Rice with Currants and Spinach
2 Tbs minced onion (I used more, cause i love onion) or shallots
1 small clove garlic, minced
1 cup fresh spinach, chopped
1 cup cooked rice (I cooked it in chicken boullion rather than
plain water, because I like the added flavor)
1 tsp margarine (I used 2 tsp diet marg)
2 Tbs dried currants (I used "golden" raisins instead)
2 Tbs water
1/2 tsp grated lemon peel
Melt the margarine in a pan and saute the onions and garlic
until soft. Add the spinach and saute just until the spinach is wilted
(I found it necessary to add some water at this point, thought the
recipe didn't specify this.) Then add the remainder of the
ingredients, and sinner until the currants or raisins plump up
(just a few minutes.)
Serves 2
WW exch: 1 Br, 1/2 Fr, 1/2 Fa, 1/2 Veg
D!
|
| 4.33 | leftover turkey/chicken enchildads (easy, quick) | TLE::TLE::D_CARROLL | I know a good thing when I am one | Tue Dec 03 1991 16:23 | 58 |
| Made this with turkey leftovers on Saturday (and yesterday, too.) It
could just as well be made with chicken leftovers.
Amounts are estimated. I didn't actually measure anything (except the
turkey and cheese) so if things seem "wrong", just fix 'em.
(I used "table ready" corn tortillas, rather than the regular kind. I
suppose regular corn or flour tortillas would also work.)
Leftover Turkey Enchilada-Burrito Thingies
------------------------------------------
filling:
1 tsp oil
1 medium onion, coarsely chopped
1 clove garlic, minced
7 oz cooked turkey, cut into pieces slightly smaller than bite size
1 cup crushed tomatoes (I used the canned variety...I suppose real
tomatoes, chopped, would also work; simmer a little longer)
a few coriander seeds
1/2 tsp ground cumin
2 Tbs salsa (I used medium spiced; use what you like)
1/2 tsp cayenne
salt and pepper to taste
1 tsp oil
2 oz grated cheddar cheese
4 "table-ready" corn tortillas
sauce:
1/2 cup yogurt (or sour cream if you're feeling daring)
2-3 Tbs salsa
preheat oven to 350 degrees.
Saute the onion and garlic in oil (or in a little water, if you're
avoiding all fat.) When the onions are translucent, add the tomatoes,
spices, salsa and turkey. Simmer, covered, for 5-10 minutes. (If the
filling appears watery, simmer *uncovered*. If it appears too dry, add
a little water or more tomatoes.)
Spray a baking dish with non-stick spray. Divided the cheese among the
tortillas and then the filling. Roll then up (held closed with a
toothpick) and place in the baking dish. Spoon some of the sauce over
top (just enough to cover the tortilla so it doesn't dry out in the
oven.) Bake, uncovered, for 5-10 minutes, or until the cheese is well
melted and the edges or the tortilla slightly crisped.
Serve with the remainder of the sauce.
Serves two.
WW exchanges (apprx): 4 Pr (incl 1 cheese), 1 1/2 Br, 1 Veg,
1/4 Milk, 1/2 Fat
|
| 4.34 | Easy Turkey Yummy Balls | TLE::TLE::D_CARROLL | a woman full of fire | Thu Jan 09 1992 20:19 | 34 |
| This is a traditional family recipe that I modified to be lower in fat.
Grandma's Yummy Balls
1 lb ground turkey (originally lean ground beef)
1/2 lb turkey breakfast sausage (originally pork sausage)
1 egg
1 small onion, chopped
1 garlic clove, minced
1/3 cup rice (uncooked)
1/3 cup bread crumbs or rolled oats
"spices" to taste (I use lots of parsley, some ground pepper, oregano,
basil, salt and a little Tobasco)
1 can condensed tomato soup
1/2 can water
Mix together all ingredients except the soup (go ahead, get your hands
messy!) Form firmly into golf-ball sized balls and place in a
casserole dish. Mix the soup and water together and pour over the
meatballs.
Bake at 350 for about an hour, or until done. Let cool somewhat before
serving.
Makes great leftovers and freezes well.
Rough estimate for WW exchanges: 1 serving = four meatballs =
4 Pr, 1/2 Br, 1/2 V (tomato products)
Variation: I don't use Campbell's soup anymore because it is high
in sugar. Last time I used a combination of V8 juice, crushed
tomatoes and water and it was good. Just be sure to have enough
liquid, becaue the rice soaks it up - especially overnight
(leftovers).
|
| 4.35 | easy stuffed zucchini | TLE::TLE::D_CARROLL | a woman full of fire | Thu Jan 09 1992 20:29 | 31 |
| This is a zucchini recipe from someone who *hates* squash!!! :-)
Easy Stuffed Zucchini
2 medium sized fresh zukes
8 oz ground turkey or beef
1 cup cooked rice
1/2 - 1 cup spaghetti sauce
1 small onion, chopped
1 tsp oil
salt + pepper to taste
2 oz part-skim mozarella cheese, sliced
Cut the stems off the zukes and slice lengthwise. Scoop out center
where the seeds are (leave plenty of zucchini there though!) and place
in a baking dish.
Saute the onion in the oil, and then add the turkey and brown. Stir in
the tomato sauce and rice, and heat through.
Divide the filling between the four zuke halves, and top with 1/2 oz of
mozarella each.
Bake at 350 until cheese is melted and zukes are tender to your liking.
Serves 2.
WW exchanges (est): 4 Pr (incl. 1 cheese), 1 Br, 1 V, 1/2 Fa
D!
|
| 4.36 | chili con carne | MILKWY::ZARLENGA | exsqueeze me? | Wed Mar 11 1992 01:15 | 29 |
| Very low fat chili con carne.
1lb dry red kidney beans
1lb hamburger
1 28oz can crushed tomatoes
1 28oz can whole peeled tomatos
tabasco sauce
cayenne pepper sauce
chili powder
cumin
Boil water, toss in beans, turn off heat and let sit for 1 hour
to soften beans.
Brown hamburger in frying pan, then empty into strainer and run
under hot water to remove all fat. When done press the meat with
a spoon to force the remaining liquid out.
Wipe frying pan clean and add hamburger, 1 cup water, chili powder
and cumin to taste. You can also add hot peppers now. Cover and
simmer for 20 minutes on low heat, or until almost all liquid is
absorbed. Add tabasco sauce and cayenne pepper sauce to taste,
and simmer for 5 more minutes.
Drain beans, add crushed tomatoes and whole peeled tomatoes (you may
wish to slice them up rather than let them break up on their own),
bring to a boil. Add hamburger mixture. Simmer for 10 minutes.
Voil�!
|
| 4.37 | | MILKWY::ZARLENGA | no, I said 'sheep dip' | Wed Apr 01 1992 05:29 | 10 |
| re:730.9
"The menu: 4oz grouper fillet steamed in 2Tbsp white wine, with
chopped tomato, sliced scallions and minced garlic, 3/4 cup black
beans seasoned with garlic and drizzled with olive oil, and 3/4 cup
rice. For dessert: 1/2 papaya, sliced, with lime garnish.
44g protein; 88g carbohydrate; 3g fat; 9g fiber; more than 100% RDA
vitamin C, 82% vitamin A, 53% folic acid, 44% vitamin B1, 40% vitamin
B6, 33% iron."
|
| 4.38 | beans and rice, my staple foods | TLE::TLE::D_CARROLL | a woman full of fire | Tue Jun 02 1992 15:24 | 32 |
| I entered this in COOKS but it is a good, easy, lo-cal dinner so I
thought I'd enter it here.
Variations on a theme: Beans and Rice
Blacks beans:
saute onions, garlic and red bell pepper in a little oil.
Add 1 cup canned black beans (including liquid).
Add about 1 Tbs balsamic, cider or red-wine vinegar, and 1/2 chopped
tomato.
Add Tabasco sauce, worc. sauce, pepper, oregano, basil to taste.
Simmer till heated through.
Pour over 1 cup cooked white or brown rice.
[optional: top with 1 oz lo-fat mozarella cheese and bake or
microwave till cheese is bubbly]
Pinto beans:
saute green chiles, onions and garlic in a little oil.
Mash 1/2 cup pinto beans, mix with 1/2 cup non-mashed beans (inc.
liquid) and add to onions + garlic.
Season to taste w/ salsa, chili powder (mild or hot), cumin, allspice
(just a little), coriander and pepper.
Simmer till heated through and thickened to desired consistency.
Pour over 1 cup cooked white or brown rice.
[optional: top with 1 oz grated lo-fat chedder or monterey jack cheese,
bake or microwave till cheese is melted]
Serves 1.
WW exchanges: 2B, 3P (4P w/ cheese)
|
| 4.39 | Tortellini and Broccoli | TLE::SHAR::sharone | Camry owners exit through trunk | Wed Sep 16 1992 17:09 | 29 |
| Here's a tasty, flexible, quick meal to prepare. I especially like it
because tortellini is so darn cheap on Weight Watchers. 1/2 cup counts
as 1B 1P 20C.
I keep frozen tortellini in the freezer, so they're really handy.
Tortellini and Brocolli
Get your water heating up for cooking the tortellini.
In a non-stick frying pan, put whatever amount of oil or Pam
you want to use. Add cut up broccoli, and whatever other veggies
of your choice. I typically throw in onions and mushrooms.
Stir and cook for a couple of minutes.
Add garlic, tomato sauce, and seasonings. I've been using
oregano, basil, and black pepper. Cook for a few minutes, while
you cook the tortellini in the boiling water.
Toss in your cooked tortellini, mix, and cook for another minute
or so.
You end up with a *full* plate for as little as 1FA 1B 1P 20C and lots of
V's!!
--Sharon
|
| 4.40 | Pasta and peas | CNTROL::JENNISON | The Son reigns! | Thu Sep 17 1992 16:47 | 27 |
|
Had this last night, it's a favorite recipe of my husband's,
which I got from his mother. It happens to be very low fat!
1 small wedge onion
1 stalk celery w/leaves
2 8 oz. cans of tomato sauce
1 16 oz package of frozen peas, or 1 16 oz can of peas, slightly drained
1 package of pasta, cooked (I used a 12oz. box)
Chop the onion and celery.
Saute in a non-stick pan with enough water to cover.
Simmer until onions are transparent. **
Add tomato sauce, simmer on low heat for one hour, covered.
Add peas, cook until peas are warm.
Mix into noodles. Enjoy!
** The original recipe calls for browning the onions and celery in
1 tablespoon of oil. I always cook my onions in water, and it comes
out the same, with no added fat.
|
| 4.41 | quick-n-easy pasta-tuna salad | CFSCTC::CARROLL | a woman full of fire | Thu Sep 17 1992 18:57 | 16 |
| Continiuing the pasta subject...
Today's lunch is:
1.5 oz (before cooking) shell pasta
1/2 can tuna
1/4 cup frozen peas
1/4 chopped red pepper
1/4 chopped purple onion
2 Tbs low-fat ranch (or creamy Italian) dressing
dried dill weed and fresh basil to taste
salt + pepper to taste
Cook the pasta + toss it all together.
Diana
|
| 4.42 | Veggie casserole | RANGER::PESENTI | Only messages can be dragged | Fri Sep 18 1992 12:57 | 27 |
| In a large casserole with cover, add the following in amounts that suit your
fancy:
red bell peppers, cut in 1" squares
green bell peppers, cut in 1" squares
yellow bell peppers, cut in 1" squares
purple onion, cut into 8 wedges and separate layers
garlic, crushed
sun dried tomatoes, dried with little or no salt, no oil
mushrooms, whole if medium or smaller, halved if large
dried basil, 1 tsp
dried oregano, 1 tsp
ground cumin, 1/4-1/2 tsp (optional)
cayenne pepper to taste (optional)
meat/veg stock, or water with miso added to taste
(amount depends on size of casserole, you want about 1/2-1" deep,
not enough to cover veggies)
Cook in a 350 degree oven for about 45-60 minutes, stirring occasionally. As
much as I like crisp veggies, this dish is best when the veggies get a little
soft. The consistency of the peppers should be your guide. The stirring helps
get the tomatoes down into the juice so they plump up.
Great as a side dish, with a slice of sourdough bread, or as a main dish served
over rice.
-JP
|
| 4.43 | Lentils w/Carrots | CNTROL::JENNISON | The Son reigns! | Wed Sep 23 1992 18:08 | 25 |
|
Lentils w/ Carrots
1/2 bag of lentils (sorry, I don't know the bag size!)
2 8oz cans tomato sauce
1 clove garlic
1 tsp vegetable oil
5 or 6 carrots, sliced
cooked white rice
Cover lentils with water in large stock pan
Add sliced carrots
Cook over medium high heat
In a separate pan, add minced garlic clove to oil, saute
on low heat several minutes
Add tomato sauce, simmer 1/2 hour
Add tomato sauce/garlic to lentils, cook on medium heat 1 hour.
Serve over white rice, salt and pepper to taste.
|
| 4.44 | MY MOOSTAFA | SOLVIT::TRUBACZ | | Wed Mar 03 1993 14:51 | 41 |
| This was soooooo good, I went back for seconds. Of course, Stefan took
care of the rest without question. I prepared this in the morning
before coming to work 2 reasons it has to bake for 45 minutes to one
hour and I'm not likely to devour half of it while preparing it.
I'll admit preparing this at 5:30am was not great fun, but the aroma
while it back that evening and the taste once it had cooled a bit left
my mouth sensors believing they died and gone to food heaven
1 lb ground meat/fish (whatever lean you prefer, if you use any at all)
3 med potatoes
1 med egg plant
1/2 cup minced onion
2-3 cloves garlic/minced (I love this stuff)
oregano
other spices of your choice
2 cups salt free tomato puree (I used Contadina)
1 cup lofat cottage cheese
1 cup fatfree/losalt shredded cheddar
Heat oven to 325. Brown meat and set aside. In large pan bring to
boil and simmer tomato/onion/garlic/oregano/spices. Boil and mash
pototoes. Quarter eggplant and steam for 10 minutes (I put them in the
microwave with a little water for 6 minutes).
In casserole dish -- spray with Pam or some such thing -- layer
Eggplant
Meat
tomoto/spices
cheese mixture
and repeat
top with mashed potatoes
This comes from my lo-fat/cooking naturally cookbook. I'll check to
see if it has a calorie count and let you know. I use only lean meat
if any, always no salt products and lo/nofat dairy products.\
|
| 4.45 | ????? | KERNEL::LEYLANDS | Sharon Leyland | Wed Mar 03 1993 16:46 | 5 |
| re: last (ingredients)
Please excuse my ignorance but what is "Egg Plant"?????
Sharon (confused in Basingstoke)
|
| 4.46 | | MILPND::PIMENTEL | | Wed Mar 03 1993 17:30 | 4 |
| Egg Plant is a vegetable. It's pear shaped and the size of a
grapefruit or larger and is purple in color. You would find it in the
fresh vegetable area if it's available where you live.
|
| 4.47 | Separated by a common language | KALE::ROBERTS | | Wed Mar 03 1993 18:28 | 3 |
| Aubergine (british) == eggplant (american)
-ellie
|
| 4.48 | | KERNEL::LEYLANDS | Sharon Leyland | Thu Mar 04 1993 11:20 | 7 |
|
Ahhhhh soooo!!!
Aubergine, of course it is!!!
Thanks
Sharon
|
| 4.49 | Chicken Chilli | SAHQ::BAILEYS | | Tue Mar 23 1993 15:38 | 35 |
| I made this last night, and it was out of this world.
Chicken Chilli
1/2 cup chopped onion and green pepper
1 clove garlic
1 can (15 1/2 oz) Kidney Beans, rinsed and drained
1 can (14 1/2 oz) no-salt tomatoes
1 can (8oz) whole kernel corn
2 Tablespoons Red Wine Vinegar
2 Tablespoons Worcestershire Sauce
1 cup cut up cooked chicken
1 tablespoon packed brown sugar
1 teaspoon chili powder
1/4 teaspoon dry mustard
1/8 teaspoon pepper
1) in 2-quart casserole, combine onion, green pepper and garlic, Cover.
Microwave at High for 2 to 4 minutes, or until tender-crisp.
2) Add remaining ingredients, stirring to break apart tomatoes, voer,
Reduce powe to 70% (medium high) Microwave for 25 to 30 minutes longer,
or until ingredients are blended and chili is hot, stirring twice.
6 servings 1/2 cup each
Calories 187
Fat 1 gram
This was taken from the Microwaving Light and Healthy
Enjoy,
Sasha
|
| 4.50 | "Farmer's Breakfast" for hearty appetites | GOLLY::CARROLL | the stillness shall be the dancing | Thu Apr 29 1993 17:07 | 28 |
| This isn't a "recipe" as such (I never use 'em) but something that has
recently become a "staple" in my diet. (I never used to like potatoes
that much, but lately I'm discovering their joys). The proportions can
be modified at will according to your food plan. A friend called this
"farmer's breakfast" but I eat it for dinner.
To serve two (big servings):
1-1.5 lb potatoes, baked or microwaved until not-quite done (leftovers
work fine, though), cubed
1 large onion, widely sliced
2 cloves garlic, minced
3-4 oz cooked meat (I've used browned/drained lean hamburger, turkey sausage
[italian or breakfast], or diced ham...all work well, my personal
favorite is the sausage)
2 ounces low fat cheese (chedder, american, velveeta, mozarella,
monterey jack or some combination)
2 tsp oil
salt, pepper, Mrs. Dash (or your favorite general purpose seasoning)
Fry onion and garlic in 1 tsp oil until just transluscent. Add
1 more tsp oil and potatoes, fry until lightly browned. Add seasoning
and meat and fry until well mixed and heated. Sprinkle cheese on top,
cover, cook on low just until cheese is melted.
Variations: Use sweet potato in addition to white potato, substitute
cooked chicken or turkey for meat, no cheese, stir in non-fat or
low-fat sour cream just before serving
|
| 4.51 | Stuffed Pizza | SOLVIT::TRUBACZ | | Thu May 13 1993 22:55 | 41 |
| 2 cps flour 3/4 cp shortening
2cps rotelli or rotini pasta 2 red, 2 yellow peppers
1 med onion 2tbs olive oil
15oz ricotta 10oz frozen spinach (thaw)
8 oz mozzarella cheese 1cp marinara
1 egg
In medium bowl, mix flour and 1/2tsp salt. With pastry blender or two
knives used scissor-fashion, cut in shortening until mixture resembles
coarse crumbs. With fork, stir 5 to 6 tbs cold water into flour
mixture until dough is just moist enought to hold together. Shape dough
into a ball; cover with plastic wrap.
Prepare pasta as directed.
Meanwhile, cut red and yellow peppers in 1-inch pieces. Chop onion.
In skillet over medium heat, in hot olive oil cook onion untill tender
add red and yellow peppers, spices and cook stirring occasionally until
tender
In cup, beat egg slightly. reserve 1tbs of egg, set aside. In another
medium bowl, mix remaining egg with ricotta cheese, spinach.
On lighly floured surface with floured rolling pin, roll two thirds of
the dough into a 15 inch rond. Gently eas into springform pan,
allowing dough to cover sides slightly
Sprinkle bottom of crust with half of mozzarella cheese; top with half
of the sautee/peper mixture. Spread hof of ricotta-cheese mixture over
pepper mixture; top with marinara sauce then pasta. Sprinkle remaining
cheese over pasta top with remaining peper mixture, then cheese
mixture.
Roll out remaining dough to 11 inch round fold overhand intoward center
pinching dough all around to make a stand up edge. Cut slits in top
Bake at 400 for 55 to 60 minutes
Makes 8 servings each serving 565. however, I used more nonfat,
lofat, no salt than in the original recipe so its probably lower. It
does give other brakouts.
|
| 4.52 | some ideas for less fat on stuffed pizza | GOLLY::CARROLL | the stillness shall be the dancing | Thu May 13 1993 23:11 | 25 |
| > 3/4 cp shortening
Wow, that's a lot of fat for my tastes. This recipe sounds great,
though - is there a reason to use this pastry crust (ie: shortening
based) instead of pizza crust (ie: yeast based) for about 1/10th the
oil? (1-2 Tbs in the crust instead of 12?)
The crust alone, not counting the cheese and egg, etc, gives about 12
grams of fat per serving.
I also note that 2 T of oil are used for sauteing the onions and
peppers. I usually use a non-stick pan with just 1/2 or 1 tsp of oil,
saving 2-3 grams of fat per serving.
As a matter of fact, homemade pizza can be very healthy if you do it
right! And you can buy pre-made bread dough for crusts at many
supermarkets and pizza places (including Bertucci's, my favorite) so
you don't have to go through the trouble/time of kneading and waiting
for yeast to rise.
(I hope you don't think I'm criticising you Pauline! My favorite hobby
is taking high-fat recipes and turning them in to low-fat recipes which
are just as good or better.)
D!
|
| 4.53 | Thank you | SOLVIT::TRUBACZ | | Fri May 14 1993 13:50 | 11 |
| Thanks D!, no offense taken. I always welcome suggestions :-), the
first time I made it the original way and boy was it wonderful, until I
became educated and the second time I was a little smarter and
substituted. Instead of sauteeing in oil, I saute with a little water
and spice, the ricotta is now lo-fat or I use no-fat cottage, and while
makin the bread dough was fun the first time, the frozen was a lot more
convenient and quicker. The pizza sauce is my own.
I left the original ingredients because I wasn't sure how everyone else
substituted and hoped they would try it with their switches.
|
| 4.54 | creativity | SOLVIT::TRUBACZ | | Thu May 20 1993 18:59 | 13 |
| Well, I'm usually excellent about planning meals and getting my lunches
ready, all that good stuff. Yesterday morning turned out to be
extremely busy at the house and as I bolted I grabbed my meal bag.
The bag I took had 1 bag bean sprouts and 1 bottle la choy lite sauce,
mustard, tomato, kiwi and other assorted last minute items. So, I had
to think quick and the result
breakfast 1 kiwi 1 tomato
lunch in a bowl I put -- bean sprouts, chopped tomato, a tinch of
water, a tad of gulden's and a bit of soy sauce, put in the micro for
about 2 min, what a great meal!!
|
| 4.55 | curried sweet-potato/leftover chicken hash | GOLLY::CARROLL | a work in progress | Tue Nov 30 1993 14:52 | 39 |
| Also posted in COOKS:
----------------------------------------------------------------------
Actually I made this last night with leftover Thanksgiving turkey, but
I also make it with chicken.
Based rather loosely on the stupendous chicken hash at Daddy-O's
Bohemian Cafe in Cambridge.
2 medium sweet potatoes, baked till tender but not mushy, cubed (18 oz)
2 cups diced cooked chicken or turkey (8 oz)
1 large onion, diced
1/2 large red pepper, diced
1/2 T oil
1/2 - 1 T curry (hot or mild to taste)
1 cup lowfat yogurt
salt and pepper to taste
Saute onions and peppers in oil till soft and sweet. Add chicken and
sweet potatoes, heat covered on medium until hot. Stir curry in to the
yogurt, and then the yogurt in to the potato/chicken mix, simmer just
until heated through, and serve. (Overcooking the yogurt causes it to
break down and get chunky/watery instead of smooth.)
2 servings: WW exchanges 3B, 5P, 1.5Fa, 1V
or
3 servings: 2B, 3P, 1Fa, 1/2V
[You can use less oil for the onions, just watch them carefully so they
don't burn. I usually just use Pam with no added oil...but for this
recipe I like the sweetness you only get by slow-sauteing onions.]
[I also make a similar dish from "New Recipes from Moosewood" which has
other veggies such as carrots, broccolli (how do you spell that?),
cauliflower, etc, so you can throw those in. Moosewood also recommends
sliced bananas, raisins or chopped nuts as garnish - those are good
too, but not at all like Daddy-O's.]
D!
|
| 4.56 | How did you count this? | STAR::LEWIS | | Tue Nov 30 1993 18:38 | 13 |
|
re:4.55:
-< curried sweet-potato/leftover chicken hash >-
This looks yummy. I'll try it someday. I was just curious how you
came up with the exchanges...How did you get 5 proteins and no milks?
I would count it as 4 P, 1/2 milk for 2 servings (plus
breads,fats,vegs)
Thanks -
Sue
|
| 4.57 | loosely estimated, based on calories | GOLLY::CARROLL | a work in progress | Wed Dec 01 1993 21:09 | 20 |
| > I would count it as 4 P, 1/2 milk for 2 servings (plus
I don't like to do half exchanges. If I have a half milk exchange, I
just count it in with the proteins, because it's about the same,
nutritionally speaking.
I only estimate WW exchanges; I use an exchange system myself, but it
isn't identical. My estimates on WW exchanges are based on WW as it
was 5 years ago - like, 1/2 cup low-fat yogurt was 1 milk. They might
have changed that...if you want to be really precise you can always
adjust the measurements to fit your program.
(1 P is 60 calories, 1/2 cup low-fat yogurt is 60 calories...WW
exchanges are normalized on calories....meaning, they decide what
category a food is according to it's nutrients (B, P, Fa, whatever),
but they determine how *much* you get for an exchange according to
calories. So it won't mess up your weight loss program to substitute
1/2 c yogurt for a protein.)
D!
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| 4.58 | Ahh, crossover. | STAR::LEWIS | | Thu Dec 02 1993 02:09 | 10 |
| >> calories. So it won't mess up your weight loss program to substitute
>> 1/2 c yogurt for a protein.)
Yup. I understand how they do it -- I've been doing WW off and on for
almost 10 years now, sigh. The problem these days with substituting
milks for protein is that the "middle" plan only allows 4 proteins/day
for women now. I'll keep my yogurts in the milks for now, thanks :-)
Can't wait to try the recipe.
Sue
|
| 4.59 | WW rathole | GOLLY::CARROLL | a work in progress | Thu Dec 02 1993 14:12 | 27 |
| The problem these days with substituting
milks for protein is that the "middle" plan only allows 4
proteins/day
Really?
This doesn't have much to do with recipes, but I found on Weight
Watchers, that once I figured out the "magic" of exchanges (ie: how they
were calculated), I got frustrated with what I saw as the simple-minded
rigidity of the WW program. Like - the only reason they seperate milks
and proteins is so that you get enough calcium. Well, once I figured
that was the only real diff, I moved all my milks to proteins, and had
whichever I felt like, and just monitored my intake of calcium myself
to make sure I was getting enough. Similarly, the reason for a minimum
number of proteins is to make sure you get enough protein - well, I eat
a lot of high-protein starches, such as whole grains, so I use my
Breads and Proteins interchangeably, keeping and eye on my protein.
(Not rigidly, by counting, more just like - well, I had a low-protein
starch breakfast like a bagel, so for lunch I'll have a high-protein
starch, and for dinner I'll have meat, etc).
Of course, this could explain why WW didn't work for me. I started
modifying my own plan so much it hardly resembled the WW plan. So I
got frustrated with WW and left; and then without the weekly support
meetings, weigh-ins, etc, I couldn't stick to my plan *or* theirs. :-)
D!
|
| 4.60 | | STAR::LEWIS | | Thu Dec 02 1993 14:35 | 22 |
| >> were calculated), I got frustrated with what I saw as the simple-minded
>> rigidity of the WW program. Like - the only reason they seperate milks
Ah, but in the rigidity some of us can find simplicity.
>> to make sure I was getting enough. Similarly, the reason for a minimum
>> number of proteins is to make sure you get enough protein - well, I eat
>> a lot of high-protein starches, such as whole grains, so I use my
Well, I think it's more a max number of proteins. And I think they
split the proteins out from the breads because the fat content tends
to vary more widely between say, 1 oz of beef and 1/2 cup of rice.
But as far as calling a bread roughly equivalent to a protein, I've
done that too. It worked wonders when I was having gall bladder
problems and seriously reduced my fat intake.
I didn't mean to rathole this, I just wanted to point it out to folks
that might be trying to learn how to decipher any given recipe into
WW selections.
Sue
|
| 4.61 | low-fat pea soup | PHAROS::ELLIOTT | | Wed Jan 19 1994 17:32 | 36 |
|
I've been taking a lot of these recipes as a mostly read-only person
and so I've decided to "give back" to the file and include some of my
own.
Pea Soup
2 chicken breasts
1 lb dry split peas
3 potatoes - baking
3 carrots
1 cup chopped onion
2 cloves garlic - pressed
2 stalks of celery
8 cups of water
spices... I use just about anything I can get my hands on...I like to
add some oregano and basil and cayenne pepper , marjoram, white pepper,
I also add a bay leaf or two. Sometimes I throw in cumin or thyme.
Depends on my mood and what the shelf has.
The first thing I do is remove the skin from the chicken and then boil
it in water...removing all fat from the chicken. Then I prepare my
soup pot with the 8 cups of water and peas. I chop up the potatoes,
carrots, celery, onion and press the garlic and add them to the pot.
Bring to a boil and then allow to simmer for 2 hours.
Most people complain about the lack of salt...which is a side effect of
not using ham for this recipe. I just tell them to salt as they like.
I assume there is about 250 calories in each serving and about a gram
of fat. When I calculated all the ingredients, this is what I came up
with.
-Susan
|
| 4.62 | Scampi | PHAROS::ELLIOTT | | Wed Jan 19 1994 17:42 | 28 |
|
scampi
I love chicken/shrimp scampi and found a way to prepare it without the
fat!
1 lb shrimp cleaned or 2 chicken breasts...skin removed and cut up.
3 cloves garlic pressed (I usually use 4 or 5...I love garlic)
cup prepared Butter Buds
2 tablespoons lemon juice
1 tablespoons balsamic vinegar/tarragon vinegar/wine vinegar (I usually
use whatever I have on had...2 tablespoons of some kind of vinegar)
1 tablespoon soy sauce
1/2 tsp black pepper
1/2 tsp basil
1/2 tsp oregano
1/2 tsp crushed red pepper (optional...I like it hot)
1 tablspoon white wine (optional...I don't use it, but a friend in the
restaurant business said they always do when preparing scampi)
Marinate shrimp or chicken in all ingredients for 2 hours in the
refrigerator.
To cook: place in skillet and cook until shrimp or chicken is done.
|
| 4.63 | | PHAROS::ELLIOTT | | Wed Jan 19 1994 18:08 | 13 |
|
My family always made macaroni salad with a half a can of cream of
mushroom soup, couple of tablespoons of mayo and tuna. I could eat it
for days. This past weekend I made it with 2 tablespoons of Healthy
Choice Cream of Mushroom, 2 Tbs of No-fat Kraft mayo, tuna in water and
lots of celery, onions and black pepper and it was great.
Used about a box of elbow macaroni. I don't eat a lot of it this time
of year, but time to start experimenting for bar-b-que weather (which
can't get here soon enough for me.)
|