Conference rocks::weight_control

    Something I tried the other day --
    Usually I try to start with all fresh ingredients but I wasn't up
    for it so--
    
    I took a can of Del Monte (I think) stewed tomatoes with no salt
    added and threw it on top of a halibut steak and microwaved it.
    Took about 15 minutes in the microwave but I'd check manufacturer's
    instructions. Would probably take30-40 minutes in a conventional
    oven.
    
    If I had it to do over, I'd add extra onions and maybe peppers.
    I'd certainly add some more basil. 
    
    Another fish favorite is 'browning' -- a non-professional version of
    cajun blackening. I just bought Paul Prudhommes 'Blackened Redfish
    Magic' spice mix, dip whatever fish (usually salmon, but swordfish or
    cod steaks would work too) into milk or water, throw the seasoning on
    and saute in a nonstick pan. With salmon, you don't need extra oil
    because the fish is oily enough - I don't know about the other fishes.
    My husband loves it this way. 
    
    p.s. I suspect the seasoning mix is equal parts of red,black and
    white pepper with thyme tossed in to taste.
    

    RE: 5'5" tall, medium frame.... from the 1983 Metropolitan Height
    and Weight table
    
    5"5"   117 - 130 (small frame)   127 - 141 (med frame)  137 - 155
    (large frame)
    
    
    Hope that helps...
    
    Gale

    We found a sauce called Pickapeppa, from Jamaica, that we use on
    fish on the grill.  We have a flat basket type thing that holds
    the pieces of fish so that they don't fall apart, and baste the
    fish with a tablespoon or so of this sauce.  No butter needed -
    delicious!  The sauce probably has a lot of sodium in it, am trying
    to recreate it at home.
    
    Another thing we've done is marinate fish in barbacue sauce, then
    grill.  With rice and salad, it's downright noble!

    Don't forget about the library.  It's a wonderful place to sit and
    browse through tons of cook books.  The nicest thing about it, is
    that is doesn't cost a dime.
    
    Good luck

      
    		WW Rolled Stuffed Flounder Fillets


	Makes 4 servings

	2 tsp margarine
	1/2 c finely diced onion
	1 garlic clove, minced
	1/4 c each finely diced celery and carrot
	1/4 c minced red bell pepper
	1 c thinly sliced mushrooms
	dash each salt (optional), white pepper, ground thyme
	2 Tbsp chopped fresh parsley, divided
	4 flounder fillets, 5 oz each
	1 Tbsp plus 1 tsp each grated parmesan cheese and mayonnaise
	1/2 tsp dijon-style mustard
	1 Tbsp lemon juice
	Garnish with lemon slices and parsley

	In small nonstick skillet heat margarine til bubbly, add
	onion and garlic and saute brieflly.  Add celery, carrot, red
	pepper; cover and cook over medium heat, stirring ocassionally,
	until vegetables are tender, about 5 minutes.  Add mushrooms
	and seasonings, stirring to combine.  Increase heat and cook,
	uncovered, until all moisture has evaporated; stir in half of
	the parsley.  Spoon equal amount of mixture onto center of each
	fillet and roll fish to enclose.  Place stuffed fish rolls in
	a layer, seam-side down, in shallow casserole.

	Pre-heat oven to 400 degrees farenheit.  In small bowl combine
	cheese, mayo and mustard.  Spread evenly over fillets and 
	sprinkle with lemon juice.  Bake until fish is lightly browned
	and flakes easily, about 20 minutes.  Garnish.  Serve

	WW Exchanges per serving:
	4 protein, 1 1/8 vegetable, 1 1/2 fat, 10 optional calories.

	Other info per serving:
	194 calories, 26 g protein, 7 g fat, 5 g carbohydrate, 261 mg
	sodium, 75 mg cholesterol.

	Hints:
	I usually don't bother frying the veggies first, they cook enough
	when you bake the fish (saves a fat exchange).  If you can't get
	4 fillets at 5 oz each, buy 20 oz of smaller fillets and build in
	layers - spray the casserole with Pam (or whatever) put veggies
	in and layer the fish on top.  Also, it's easier to spread the
	cheese mixture if you mix in the lemon juice instead of sprinkling
	it on last.

    	Microwaving makes this recipe quick and easy.  
	I've substituted chicken, veal, and beef for the
	lamb and had good results, but I think the lamb
	is the tastiest.


		WW Spiced Lamb Pilaf
	

	Makes 1 serving

	1/4 c diced celery
	2 Tbsp diced onion
	1 tsp margarine
	1 c water
	1 oz uncooked regular long-grain rice
	1 Tbsp raisins
	1 packet instant chicken broth mix
	dash each ground cinnamon, ground allspice, ground cloves
	4 oz boned cooked lamb cut in cubes

	In shallow 1-qt casserole combine celery, onion, and margarine;
	microwave on High for 5 minutes.  Stir in water, rice, raisins,
	broth mix, and spices; cover and microwave on Medium for 10 
	minutes.  Add lamb and microwave, uncovered, on Medium for 3
	minutes.

	WW Exchanges per serving:
	4 protein, 1 bread, 3/4 vegetable, 1 fat, 1/2 fruit, 
	10 optional calories.

	Other info per serving:
	400 calories, 36 g protein, 13 g fat, 35 g carbohydrate,
	1000 mg sodium, 113 mg cholesterol

Hi everyone, Louise has sent me some suggestions on how she translates some
of her recipes (THANKS Louise!).  So what I'm going to do is list the recipes
and then tell you how to reduce the calories.

Also I haven't tried any of these yet. So I can't say whether they actually 
taste good or not.
   
Here goes:

MEXICALI OVEN-FRIED CHICKEN

1/3 Cup yellow cornmeal
1 tablespoon all-purpose flour
1 teaspoon dried oregano, crushed
1 teaspoon chili powder
1 2 1/2 to 3 pound broiler-fryer chicken, cut up
2 tablespoons butter or margarine, melted

In a bowl combine the cornmeal, flour, dried oregano and chili powder: place
cornmeal misture on a sheet of waxed paper. Set aside.

De-skin the chicken and rinse with water. Roll the chicken pieces in the 
cornmeal mixture to coat evenly.

Arrange the coated chicken pieces in an ungreased 15X10X1 inch baking pan.
Pour the melted butter or margarine evenly over the chicken pieces.

Bake chicken in a 375 degree oven about 50 minutes or till tender.  DO NOT
TURN.

Makes 6 servings.

PER SERVING:
223 Calories, 25g Protein, 6g Carbohydrate, 10mg fat, 52mg Sodium, 
	      25mg Potassium  

    SUGGESTED CHANGES TO REDUCE CALORIES:
1) Use all thighs or all breasts (since they're lower calorie).
2) Mix Butter Buds into the coating mix for the buttery flavor.
3) Drizzle on a VERY small amount of oil (no cholesterol)  OR just drizzle on
   broth to keep the chicken moist and skip the oil (oil/butter are 120 cal
   per tbsp, no matter what type of oil/butter/margarine it is unless it's
   one of those that has air or water whipped in.)
4) Use whole wheat flour - for fiber if desired.

SWEET AND SOUR PORK

1 8-ounce can pineapple chunks (juice pack)
1 pound lean boneless pork
2 tablespoons cornstarch
1 cup chicken broth
1/4 cup red wine vinegar
2 tablespoons brown sugar
2 teaspoons soy sauce
1 tablespoon cooking oil
1 clove garlic, minced
1 large green pepper, cut into 1-inch pieces
1 medium carrot, very thinly bias sliced

Drain pineapple chunks, reseerving 1/3 cup juice.  set pineapple chunks and
juice aside.  Cut pork into 1/2-inch cubes.  Set aside.

Combine reserved pineapple juice and cornstarch; stir in chicken broth, 
red wine vinegar, brown sugar, and soy sauce; set aside.

Preheat a wok or large skillet over high heat; add oil.  Stir-fry the garlic, 
green pepper, and carrot in the hot oil about 2 minutes or till vegitables 
are crisp-tender.  Remove the vegetables from the wok.

Add half of the pork cubes to the wok.  Stir-fry for 2 to 3 minutes or till 
no longer pink.  Remove pork.  Stir-fry remaining pork for 2-3 minutes or 
till no longer pink.  Return all pork to wok or skillet.

Stir pineapple juice mixture; stir into wok.  Cook and stir till mixture 
is thickened and bubbly.  Cook and stir for 2 minutes more.  Stir in the 
drained pineapple chunks and the vegetables.  Cover and cook about 2 minutes 
more or till heated through.

Makes 6 servings.

PER SERVING:
295 Calories, 15g Protein, 29g Carbohydrate, 13mg fat, 529mg Sodium, 
	      326mg Potassium  
SUGGESTED CHANGES TO REDUCE CALORIES:
1) When using canned fruits, use the juice packed NOT the syrup packed.
2) Use low-cal sugars (Nutrasweet, Sweet-in-low,etc.)  Yes, they have it for
   brown sugars too.
3) Sautee in broth (or V8 juice, which you can buy in big cans and freeze in 
   cubes, just the right size for using and it doesn't go bad) instead of 
   frying.
or
   Stir-fry in a mixture of seasoned soy sauce and water, with NO oil added 
   at all.  

    Warmer days are here again..these are lo-cal and refreshing and
    help to satisfy that sweet tooth I am notorious for. ;-)
                                                            Enjoy!
    
    Carbo Shakes

    
    2/3 cup lemon yogurt
    2/3 cup fresh or frozen blueberries
    1/2 banana
    2 ice cubes
    
    Put it all in a blender and blend for 1 minute. Yummy, refreshing,
    filling and only about 260 calories.
    
                               
    1 cup skim milk
    1/2 cup strawberry ice milk
    1 egg white
    3/4 cup fresh or frozen strawberries
    
    blend in blender 1 minute
    228 calories
    
    
    1 cup skim milk
    1 tablespoon canned cream of coconut
    1/2 cup crushed pineapple with its own juice
    1/2 banana sliced
    1 egg white
    1/2 teaspoon rum extract
    
    blend in blender 1 minute
    199 calories
    
    
    1 medium-sized banana sliced
    1/2 cup skim milk
    4 oz low-fat coffee yogurt
    1 teaspoon sugar
    1 ice cube
    
    blend in blender 1 minute
    260 calories
    
    
    
    1 cup skim milk
    1/2 cup vanilla ice milk
    1/2 cup frozen or drained peaches in their own juice
    1 egg white
    
    blend 1 minute in blender
    248 calories
    
    
    1/2 cup crushed pineapple in its own juice
    3/4 cup frozen strawberries
    1/3 cup low-fat cottage cheese
    3/4 cup skim milk
    2 teaspoons sugar
    
    blend 1 minute in blender
    265 calories
    
                                     -sunny-still-tryin'-

    
    A delicious and hearty main dish - lower in both calories and
    cholesterol than the "Joe" version.  Serves 4-5
    
    1 lb ground turkey, mixed white/dark 	        ~700 cals
    1 med onion, chopped coarsely			 20 cals
    lots of mushrooms, chopped coarsely (6 oz?)		 20
    1 cup V8 juice					 70 cals
    2 Tbsp ketchup					 35 cals?
    1 tsp smoky bbq sauce, optional			 10 cals?
    1/2 tsp each basil, oregano, parsley
    1 clove or more garlic or a few shakes garlic powder.========
    some ground pepper           4 oz turkey per person 855/4 = 214
				~3 oz turkey per person 855/5 = 171
    							per person

    Get out a 10" skillet that's about 3 inches deep (I use my
    cast iron one).  Dump in the V8 and get it cooking.  Dump in
    the onions.  Cook until just starting to get done.  Dump in
    the turkey, broken up, and everything else except the mushrooms.
    Cook until the turkey looks to be getting done, about 10-15 min.
    stirring occasionally.  Dump in the mushrooms and stir in. Cook
    another 5-10 min or until the mushrooms are done.
    
    serve over noodles or rice, 1 oz dry wt noodles, 
    or 1/2 cup cooked rice				100 cals
    Or a Less (tm) bun					100 cals
    Or two slices Less toast				 80 cals

    plus a tossed salad and diet dressing		 45 cals
    plus maybe another veggie, like green beans		 30 cals
    plus some fruit for dessert, like a small apple	100 cals
    							========
    total for a well balanced dinner for 4 (with rice):	489 cals
    
    If you want rice, you'd better start it before you start the
    other stuff.  I like rice pilaf, made according to package directions
    but without the butter/margarine added.  It's quite good w/o the
    fat!  If you want noodles, start the water boiling after you put
    the turkey in.  If you want bread, I think you can figure that out.
    
    This fixes quickly.  The recipe expands or shrinks well, and the
    stuff freezes very well in single serving portions.  You can even
    freeze it with the rice already mixed in, for REALLY simple meals.
    
    You could add other things to taste.  Green peppers would work well,
    as would corn if you're on a maintenance diet.  You could make this
    even lower calorie by using all white meat ground turkey, but I
    can't find that pre-ground in my grocery store.  There's no dairy
    products in this meal, and nothing with calcium, so you may want
    to serve broccoli or kale instead of beans.

    --Louise

this is one of the best main dish recipes I have ever used.. I got it off
a television show once and it is not only a good one for slimmers but the
whole family loves it!

Lasagna
-------
1/2 pound very lean hamburger
1/2 onion minced
1/2 minced sweet bell pepper ( I use a bit of red and green)
1 slice of low cal bread
1 carton of lowfat cottage cheese (the 8 oz. size)
1 small jar of spaghetti sauce
4 small zucchini cut into think rounds
2 eggs
a couple of teaspoons of Parmesan cheese
3/4 cup of shredded mozzarella cheese
a package of very think Lasagna noodles (there is a new one on the 
market that is as thin as egg noodles perfect for this recipe)
1/4 cup warm water.


The beauty of this is it is minimum work and washing up afterwards!

Brown the hamburger in a heavy skillet.  Before it is just done add the
onion, pepper and zucchini.  (At this point you can also add a bit of 
salt, pepper, minced garlic and some Italian seasoning)  Finish cooking
the hamburger until the vegetable begin to get soft.  Take the skillet 
off the stove and let it cool a little.  When cooled add to the ground
meat the cottage cheese and Parmesan cheese, the bread broken into
crumbs and the eggs.  Give this a quick mix.

I use my square baking pan for this.. I think it is about 10"X10", it has
a non stick surface.  Pour a bit of sauce in the bottom, just enough to
cover and then lay in noodles (uncooked and hard!!!) to cover the bottom,
after that a bit more sauce and about a 1/3 of the meat mixture and a 
1/3 of the mozzarella, a dollop more sauce and repeat the layers until
you have used all the meat and cheese.  Top it with the last of the sauce,
and mozzarella and some chopped or dried parsley if you have it.  Carefully
pour the warm water around the edge of the Lasagna being extra careful not to
let it run over the top..  Cover this very tightly with tin foil and bake
for about 40 mins at 375.  For the last few minutes of baking uncover for
it to brown.  The only mess is one skillet, a few empty jars and cartons
and the pan you cooked it it!!!!  

I usually have this with an antipasto of cucumber spears, celery slicks,
black olives and lettuce.  I serve it with crisp uncut green beans that
are steamed to just barely done and sometimes when I am feeling really
ambitious some broiled tomato halfs topped with a bit of Italian bread
crumbs that are seasoned right from the package.  Some wholwheat
bread sticks and you have a meal fit for company and a family favorite
and no one need know how low in fat and calories it really is!
                
                

    I almost forgot... in place of the zucchini you can sub. a package
    of thawed frozen chopped spinich or chopped broccoli... it is excellent
    with either.                                            
                                                            
    gailann                                                 

    Here's a bbq sauce that I modified to make it much lower in
    calories than the original.  It's WONDERFUL on chicken.  I've
    served it to non-dieters and they wanted the recipe.
    
    Lower calorie bbq sauce - makes about 1 1/2 cups
    
    1 cup V8 juice
    1 medium onion, diced finely
    1/4 cup vinegar (I used white distilled GOOD vinegar)
    1 Tbsp Worcestershire sauce
    4 teaspoons chili powder (or to taste)
    1/4 teaspoon mustard powder
    1/2 teaspoon garlic powder (or fresh garlic to taste)
    1 Tbsp flour blended with 2 Tbsp cool water
    
    Pour V8 into a small saucepan. Add onions.  Bring to simmer over
    low heat - simmer about 5 min.  Add all the rest of the ingredients
    EXCEPT the flour/water, and blend.  stir in the flour/water mix,
    combining well with the sauce.  Cook about half an hour on low
    heat (or as long as you have until the bbq pit is ready).  You
    may need to thicken the sauce more; if so, add more flour blended
    with water (to prevent lumps) and cook at least 5 min after adding
    to thicken and to cook out the flour taste.
    
    --Louise
    

Hi,

I'm 6 lbs from WW goal, and 10-15 lbs from my personal goal, and I see a BIG
problem coming up that maybe you can help with.  I just put a hot-tub into
my house, and it's absolutely wonderful! except for one thing...... the
social drinking part of it.  I have lots of friends coming over (it's
amazing how many friends you suddenly have when you get a hot-tub 8*} )
and it's VERY hard to sip a glass of water or diet soda when everyone else
is enjoying Frozen Strawberry Daquiri's (yum!) or Pina Colada's, etc.  

Does anyone have any low-cal (even non-alcoholic) recipes for making fancy
drinks that I could enjoy while everyone else is doing the high-cal ones?

Thanks,

- Molly -

P.S. (Please no flames about drinking alcohol at the same time as hot-tubbing.
      I'm aware of the health risks, and I watch to make sure it's done in
      moderation.  Thx.)

    The first thing that springs to mind is a Bloody Mary, with or without
    the booze.  If people see the celery stalk sticking out of it, they
    won't even ask!  This is a good thing for bars and parties, too.  If 
    you don't like the spices, just order tomato juice with a celery stalk!
    
    Various hard liquor-and-soda drinks can, of course be made with diet 
    soda:  Gin-and-tonic, Rum-and-coke, 7&7 (my favorite - I hate the
    taste, so one lasts all night!).
    
    None of these is incredibly exotic; if you're using unsweetened
    strawberries for daiquiris/margaritas, why not use Equal instead of 
    the sugar?  Or try blending unsweetened coconut with pineapple juice 
    & Equal for a Pi�a Colada?  The consistency would be different, but 
    not necessarily unpleasant.
    

    Keeping the fruit in the freezer helps - just be sure you cut the
    pineapple into chunks first!  Strawberries, melons, kiwi - all make
    a nice fancy, slushy drink, with or without a buzz.  Also, if you
    splurge on the fanciest glasses you can find, they'll make anything
    taste better!  Keep them in the freezer, too - and you can run a
    lemon or lime around the rim and dip in Equal.  Straws may help
    drink slower - we found some stir sticks that look like miniature
    palm trees!
    
    A hot tub must be terrific motivation to stay your program - is
    it a reward??
     

    Thanks for all the suggestions.  It sounds like I should just adapt
    the drink recipes the same way we've all learned to adapt regular
    recipes to be low-cal.  And I like the idea of the fancy glasses
    too.  
    
    RE: .-1
    
    The hot tub wasn't a reward, but I think it will help me to lose/keep
    the pounds off.  Especially those winter pounds that can creap on
    when you're wearing layers and layers of clothes.  Since my body
    will be visible a lot more, it'll be constant motivation for me
    to watch my weight!
    
    Thanks again for the recipe help,
    
    - Molly -

    This is a Silver Palate recipe.  I lightened it up and made it for us
    Christmas Eve, and served with a salad and a zinfandel and some
    homemade biscuits. A wonderful meal, and elegant enough to serve to
    company.
    
    While this isn't something you could probably lose weight on if
    you ate it twice a week, it is low in fat and certainly within reason
    for a special occasion like Christmas Eve.
    
    I posted the original version of the recipe in COOKS, but what follows
    here is the lightened version I came up with for us dieters.

        			Veal and Mushroom Stew
    
    2 pounds veal, cut into 1-inch cubes
    5 tablespoons all purpose flour
    2 teaspoons paprika
    1-1/2 teaspoons ground coriander
    Salt and pepper to taste
    3 cups seeded and diced plum tomatoes
    2 cups canned chicken broth or boullion
    1-1/2 cups yellow onions, cut in half and then in slivers
    12 large whole shallots, peeled
    2 cloves of garlic, peeled and finely minced
    1/4 cup chopped Italian parsley, plus 1 tablespoon for garnish
    1 tablespoon dried tarragon
    Grated zest of 1 orange
    1/2 pound firm white mushrooms, cut in half lengthwise
    1/2 cup skim milk
    
    1.  Preheat oven to 350.
    
    2.  Spray Pam in a large ovenproof casserole (I used Le Crueset).  Add
    veal and cook on top of stove, turning frequently (do not brown) over
    low heat.  Pour out whatever fat accumulates, dry out the casserole
    with paper towels, and also pat the meat dry with paper towels.
    Pam the casserole again.
    
    3.  In a small bowl, stir together 2 tablespoons of the flour, the
    paprika, coriander, salt and pepper.  Sprinkle this mixture over
    the veal and cook over low heat, stirring, for an additional 5 minutes.
    Do not let the veal brown.
    
    4.  Add 2 cups diced tomatoes, chicken broth, onions, shallots,
    garlic, 1/4 cup parsley, tarragon, and orange zest.  Bring to a
    boil on top of stove.  Cover and bake in oven for 1-1/4 hours, or
    until veal is tender.
    
    5.  While stew is baking, spray a Silverstone skillet with Pam.
    Quickly saute mushroom halves until golden.  Reserve.
    
    6.  Remove stew from oven and pour it through a strainer placed over a
    bowl.  Reserve stew and leave cooking liquid in the casserole.  Add a
    little water if there isn't much cooking liquid; you want to end up
    with, oh, maybe 1/2 cup. 
    
    7.  Return casserole to medium heat on top of stove.  Dissolve
    remaining 3 tablespoons of flour in a little cold water and whisk till
    no lumps remain.  Pour very slowly into the cooking liquid and cook
    over very low heat, whisking constantly, for 5 minutes or till thickened.
   
    9.  Whisk in milk and adjust seasonings to taste.  Return veal stew to
    the casserole.  Gently stir in the remaining cup of tomatoes and the
    reserved mushrooms.  Simmer 5 minutes to heat through. Transfer to a
    deep serving dish, sprinkle with remaining tablespoon of parsley and
    serve at once. 
    
    Serves 6.
    

	    		Make-Ahead Breakfast Casserole
    
    Vegetable Cooking Spray
    1/2 to 3/4 pound hot sausage
    1 cup skim milk
    8 eggs
    1/4 cup (1 ounce) shredded Cheddar cheese
    3 green onions, chopped
    3/4 teaspoon dry mustard
    1/4 teaspoon salt
    1/4 teaspoon ground red pepper
    6 (1-ounce) slices white bread, cut into 1/2-inch cubes
    Cherry tomatoes (optional)
    Green onion tops (optional)
    
    Cook sausage till brown and crumbly (I used the technique listed
    in this conference in the Cooking Techniques note).  Blot with paper
    towels until all fat is absorbed.
    
    Combine milk and next 6 ingredients in a large bowl; stir well.
    Add sausage and bread, stirring just until well blended.  Pour into
    an 11x7x2-inch baking dish coated with cooking spray.  Cover and
    chill 8 to 12 hours.
    
    Bake, uncovered, at 350 degrees F for 50 minutes or until set and
    lightly browned.  Garnish with tomatoes and onions, if desired.
    Yield: 6 servings.
    
    I don't have a calorie count for this, since it's my own modified
    version.  However, if it's made with ground pork that you season
    yourself instead of sausage, and with a frozen egg substitute instead
    of real eggs, it's 245 calories per serving.  I doubt this version
    is all that different from that.

    This is a recipe originally entered into COOKS by Charlotte
    CADSYS::RICHARDSON.  I've been making the original recipe for quite a
    while, but since we're losing weight I decided to lighten it up a bit.
    Here's what I've come up with so far; I believe the mayo could probably
    be cut down to 1 Tbsp. for another 50-calorie saving, but haven't tried
    it yet.  This is a good recipe because (a) it's easy and quick, (b) it
    makes 2 very large, filling servings.  When you get through eating this
    and a salad with lite dressing, you'll be full. 
    
    				SEAFOOD SOUFFLE
    
    3 tablespoons all-purpose flour
    1 cup skim milk
    3/4 cup Fleichmann's Egg Beaters
    1 small (6 oz) can salmon, tuna, crab, or shrimp, drained
    1 tablespoon lemon juice
    2 tablespoons Hellman's Lite Mayonnaise
    2 tablespoons grated Swiss cheese
    3 or 4 egg whites
    
    Spray a 1 or 1-1/2 quart souffle dish with Pam.  Heat oven to 375
    degrees F.  Measure the milk and whisk in the flour; whisk vigorously
    till no lumps remain.  Put in a small saucepan and cook over low
    heat, whisking constantly, till thickened.  Remove from heat and
    slowlyadd Egg Beaters, 1/4 cup at a time, whisking constantly. 
    Toss seafood with lemon juice.  Gently stir seafood, mayonnaise,
    and cheese into milk mixture.  Beat egg whites until very stiff;
    gently fold into the seafood mixture, taking care not to deflate.
    Pour into souffle dish and bake 30 - 40 minutes until golden brown
    and set.  Serve immediately.
    
    Yield:  2 large servings, 336 calories per serving (when made with
    tuna and 3 egg whites).
    
    							Pat

    2 chicken breast halves, boned and skinned
    2 tablespoons flour
    lemon pepper
    paprika
    1 tablespoon reduced calorie margarine
    juice of 1 lemon
    2 - 4 tablespoons dry white wine
    
    Season flour with lemon pepper and paprika.  Flatten chicken breasts
    to 1/4 inch and dredge in flour mixture.  Melt margarine in skillet;
    add chicken and cook over medium heat till golden brown and done
    through.  Remove from skillet.  Add lemon juice and wine and deglaze
    pan.  Cook till mixture is reduced by about half.  Return chicken
    to pan, cover, and cook over low heat till chicken is heated through
    and sauce is thick.
    
    Serves 2.

    4 pork loin butterfly chops, cut 3/4 inch thick
    1 tablespoon oil
    1/4 cup sliced green onion
    1 tablespoon grated orange zest
    1/2 cup orange juice
    1/4 teaspoon dried basil
    
    Heat oil in a large skillet.  Add green onion and orange zest; saute
    3 - 4 minutes or until onion is almost tender.  Remove onion and
    orange peel; set aside.  Add pork chops and brown on both sides
    over medium heat; add onion and orange peel.  Add the orange juice
    and basil.  Cover and simmer for 10 minutes.
    
    4 servings, 231 calories each.

    Can anyone tell me the calorie count per noodle of purchased lasagna
    noodles?
    
    I made a light veggie lasagna last night, and it was just wonderful.
     My husband, who hates zucchini and swore he'd never eat lasagna
    without meat in it, ate a plateful and went back for seconds.
    
    But I substituted my homemade pasta for the noodles called for in the
    recipe (one reason it was so good), and had no idea how to adjust the
    calorie count.  I can compute the calories in the ones I make, but need
    to be able to substitute that number for whatever the count is on the
    purchased noodles called for in the recipe. 
    
    Can anyone help?
    
    							Pat

    Here's how I would figure it:
    
    The cookbooks say that for one serving (1 cup) of cooked pasta,
    allow 2 oz. of dry pasta.  One WW bread exchange is 1/2 cup of 
    cooked pasta, therefore it should be 1 oz. of dry pasta.  One 
    bread exchange is 80 calories.  [Are you following this?]
    
    So, one ounce of dry pasta should equal 80 calories.  Or thereabouts.
    
    Lynn T.

    This is something we've enjoyed for years -- since long before we
    started counting calories.  
    
    			CROCK POT VEGETABLE SOUP
    
    2 12-oz cans tomato juice
    1 6-oz can tomato juice
    1 cup frozen corn
    1 cup frozen limas
    1/2 of a 10-oz bag mixed Italian-style vegetables
    1 large onion, cut into bite-size pieces
    1/2 pound new potatoes, unpeeled, cut into bite-size pieces
    1/2 pound Italian sausage, casings removed
    1 tablespoon or so of quick-cooking tapioca
    
    basil, oregano, rosemary, thyme, garlic powder, celery salt, white
    pepper, a dash or two of Tabasco, 1 or 2 bay leaves, tarragon, and
    whatever other spices you might find in your spice rack
    
    Cook the Italian sausage in a strainer in the microwave till it's
    *very* done and as much fat as possible has cooked out.  Stir often.
    I usually put it in the food processor when it's partially cooked
    to break it up into small pieces, then finish cooking.  When it's
    cooked nearly dead, spread it out on paper towels and blot all the
    fat out of it that you possibly can.
    
    Spray crock pot with cooking spray and put in all the ingredients
    listed above.  Season much more heavily than your instincts tell
    you, or the soup will be bland.  Stir well.  Cook on low all day.
    
    Yield:  4 large servings
    
    Each serving is 5 vegetable exchanges, 2 protein, and 2 bread
    
    							Pat

    re .26
    
    I suspect that the protein exchanges are less than 2/serving as
    they should be measured after cooking. WW says that you lose about
    1 ounce in 4 => 8 oz uncooked should yeild about 6 oz cooked.
    
    Didn't want anybody to cheat themselves out of 1/2 protein : )
    
    Sue
    

RE: .-1
    
    Good point.  I'd go ahead and count it as 2 proteins, though, simply
    'cause sausage is not exactly the most low-cal meat in the world.
    In fact, it's technically not allowed on WW at all but it's one
    of those things I can't live without so I cheat a little...
    
    I also didn't allow any optional calories for the tapioca.  Need
    to check the box at home and see what it says.  I'm sure it isn't
    too much, but every calorie counts.
    
    Happy eating!!!
    
    							Pat

    I just looked it up : beef sausage is allowed -- and turkey or veal
    sausage is allowed in unlimited weekly amounts....(not to exceed your daily
    total, of course). 
    
    I suspect that tapioca might fall in the roughly 10 cal/tsp range
    -- and according to my program cookbook, you're to round up or down
    to the nearest five calories. I forgot if your recipe called for
    a teaspoon or a tablespoon -- if it's a teaspoon then 10/4=2.5 so
    5 optionals, if it's a tablespoon then 30/4 = ~ 10 optionals.
    
    

    We had this last night (I halved the recipe), and it was *delicious*!
    
    			Chicken Vegetable Stir Fry
    
    1 pound skinned, boneless chicken breasts, cut into 1-inch cubes
    1-1/2 tablespoons soy sauce
    1 tablespoon grated fresh ginger
    2 tablespoons almond or canola oil (I used walnut oil instead)
    2 medium bell peppers (green, red, yellow, or a combination), stemmed,
    	seeded, and cut into 1-inch strips
    4 ounces fresh mushrooms, sliced
    4 green onions with tops, cut into 1-inch strips
    3/4 cup pineapple chunks, drained (reserve juice)
    1-1/2 tablespoons cornstarch
    2/3 cup chicken broth
    1/4 cup pineapple juice
    
    Marinate chicken in soy sauce and ginger for 30 - 45 minutes.  Heat oil
    in wok or skillet and add chicken and marinade.  Over high heat, stir
    fry chicken for 2 minutes.  Remove chicken.  Add vegetables and
    stir fry for another 2 - 3 minutes, till vegetables are just
    crisp-tender.  Add pineapple and chicken.
    
    Blend cornstarch with broth and pineapple juice.  Stir into the
    chicken mixture and cook for about 1 minute or until thickened and
    bubbly.  Serve hot over rice or noodles.
    
    Makes 6 servings, 193 calories each without rice

    From the current issue of Cooking Light...
    
    This is excellent.  Servings are small, so fix a veggie and a salad
    with it.
    
    			Spicy Hot Enchilada Bake
    
    6 (6-ounce) chicken breast halves
    Vegetable cooking spray
    2 cups sliced fresh mushrooms
    1-1/4 cups chopped onion (about 1 medium)
    1/2 cup chopped green bell pepper
    2 Tablespoons minced jalapeno pepper
    1 (4-ounce) can chopped green chiles, drained
    1/4 cup plus 2 Tablespoons instant nonfat dry milk powder
    3 Tablespoons all-purpose flour
    1-1/2 cups water
    3/4 teaspoon chili powder
    1/2 teaspoon salt
    1/2 teaspoon ground cumin
    1/4 teaspoon pepper
    8 (6-inch) corn tortillas, halved
    1 cup (4 ounces) shredded Cheddar cheese
    1/2 cup seeded, chopped, unpeeled tomato (about 1 small)
    1/4 cup plain low-fat yogurt
    Jalapeno pepper slices (optional garnish)
    
    Place chicken in a large Dutch oven; add water to cover.  Bring
    to a boil; cover, reduce heat, and simmer 35 minutes or until chicken
    is tender.  Drain chicken; discard broth.  Cool chicken slightly;
    discard skin and bones.  Shred chicken with two forks, and set aside.
    
    Coat a large nonstick skillet with cooking spray; place over
    medium-high heat untill hot.  Add mushrooms, onion, bell pepper,
    and minced jalapeno pepper; saute until tender.  Remove from heat;
    stir in chicken and green chiles.  Set aside.
    
    Combine milk powder and flour in a small saucepan.  Gradually stir
    in water; place over medium heat, and cook until thickened and bubbly,
    stirring constantly.  Stir in chili powder and next 3 ingredients.
     Add to chicken mixture; stir and set aside.
    
    Wrap tortillas in damp paper towels and then in aluminum foil. 
    Bake at 350 degrees for 10 minutes or until softened.  Arrange half
    of tortillas in a single layer in a 12 x 8 x 2-inch baking dish;
    top with half of chicken mixture.  Repeat with remaining tortillas
    and chicken mixture.
    
    Cover and bake at 350 degrees for 25  minutes or until heated. 
    Uncover and sprinkle with cheese; let stand 10 minutes.  Top each
    serving with 1 tablespoon tomato and 1/2 tablespoon yogurt.  Garnish
    with jalapeno pepper slices, if desired.  Yield: 8 servings (about
    289 calories per serving).
    
    Protein 29.1 / Fat 8.6 / Carbohydrate 23.4 / Cholesterol 71 / 
    Iron 29 / Sodium 388 / Calcium 250

    Does anyone have a good weight watcher's (or other low calorie)
    recipe for marinating meat (steak tips to be exact).  I'm thinking
    about doing shish kebobs this weekend but I don't really have
    a *good* low calorie way to marinate the meat.
    
    Thanks,
    Beth

    One option is to use soy sauce with ginger and garlic; on WW, soy sauce
    is a condiment in reasonable amounts, so you wouldn't have to count any
    calories for it.

    Another option would be cider vinegar with whatever seasonings strike
    your fancy.  Add a bit of mustard, ketchup and/or Worstershire sauce for
    added tang.

    Beverly

    It's not often that you find a jewel, but here's one.

    I tried these last night, and they're more than good; they're
    WONDERFUL!  They give you the impression you're eating something
    absolutely decadent, yet they're actually very low-cal and also
    low-fat.  And E-A-S-Y to fix!  I'd serve them to company in a skinny
    minute (pun intended). 
    
    			Flaky Apple Turnovers
    
    2-1/4 cups peeled, chopped cooking apples (about 3/4 pound)
    1-1/2 teaspoons lemon juice
    1/4 cup sugar
    1 tablespoon all-purpose flour
    1/2 teaspoon ground cinnamon
    1/8 teaspoon salt
    1/8 teaspoon fresh grated nutmeg
    6 sheets frozen phyllo pastry, thawed
    Vegetable cooking spray
    
    Combine apples and lemon juice in a small bowl; toss gently.  Add
    sugar and next 4 ingredients; toss well and set aside.
    
    Working with 1 phyllo sheet at a time, cut each sheet lengthwise
    into 4 (3-1/2 inch wide) strips; lightly spray with cooking spray.
    Stack 2 strips, 1 on top of the other.  Spoon 1 tablespoon apple
    mixture onto each strip, and spread to within 1 inch of end; fold
    the left bottom corner over mixture, forming a triangle.  Keep folding
    back and forth into a triangle to end of strip.  Repeat with remaining
    ingredients.
    
    Place the triangles, seam side down, on a baking sheet.  Lightly
    spray tops with cooking spray.  Bake at 400 degrees F for 15 minutes
    or until golden.  Serve warm.
    
    Yield:  12 turnovers (about 69 calories per turnover)
    
    PROTEIN 1.2/FAT 0.8/CARBOHYDRATE 14.8/CHOLESTEROL 0/IRON 0.1/
    SODIUM 25/CALCIUM 2

    I just heard about combining one of the liquid fast packets such
    as Optifast with the new Jello nutrasweet products. They say it
    comes out like real pudding. Anyone try this or have a recipe for
    it?

    re:.35
    Hi Joel,
    
    I just got my HMR recipe booklet last week and it has several recipes
    of this type.  It also has a cookie recipe using the mixes!  I haven't
    really looked at them and don't have it with me.  I'll post or copy
    and send next week.
    
    Inez

    YES - I use it at least once a week.  Take a package of diet Jello
    and dissolve with boiling water.  Add one cup of cold water - one
    packet of OptiFast and mix in the blender.  Put in refrigerator
    until set - about 1 1/2 to 2 hours.  Then put mixture in blender
    again - mix well - pour into bowl or into separate containers. 
    It takes the place of one OptiFast drink.  But I like to separate
    them and eat them at different times of the day.  Others like to
    eat the whole bowl at once.  Up to you.
    
    For some reason or another - the first time you mix it and put in
    the bowl - it separates - which is why you have to mix it the second
    time.

    		HAWAIIAN MEATLOAF WITH PINEAPPLE SAUCE
    
    1 (8-ounce) can unsweetened crushed pineapple, undrained
    2 pounds ground chuck
    1-1/2 cups soft breadcrumbs
    2/3 cup chopped onion
    2 tablespoons low-sodium soy sauce
    1/4 teaspoon pepper
    1/4 teaspoon salt
    1 clove garlic, minced
    Pineapple Sauce
    
    Drain pineapple, reserving 1/4 cup juice for Pineapple Sauce.  Combine
    drained pineapple and next 7 ingredients in a large bowl; stir well.
     Press mixture into a microwave-safe 2-quart ring mold; cover with
    wax paper.  Microwave at HIGH 14 minutes or until meat is no longer
    pink, rotating ring mold a quarter-turn every 3 minutes.
    
    Let stand, covered, 5 minutes.  Drain; invert onto a wire rack.
     Remove ring mold; blot meatloaf with paper towels.  Place meatloaf
    on a large platter; serve warm with Pineapple Sauce.  Yield:  8
    servings (about 308 calories per 3 ounces meatloaf and 3 tablespoons
    sauce).
    
    PROTEIN 22.5/FAT 16/CARBOHYDRATE 18.1/CHOLESTEROL 67/IRON 27/
    SODIUM 365/CALCIUM 36
    
    				PINEAPPLE SAUCE
    
    1 (8-Ounce) can unsweetened crushed pineapple, undrained
    1/2 cup thinly sliced green onions
    1/4 cup plus 2 tablespoons no-salt-added tomato paste
    1/4 cup reserved pineapple liquid
    2 tablespoons low-sodium soy sauce
    2 tablespoons white wine vinegar
    1 tablespoon brown sugar
    1/4 teaspoon peeled, grated gingerroot
    
    Combine all ingredients in a 2-cup glass measure; stir well.  Microwave
    at HIGH 2 minutes or until thoroughly heated, stirring once.  Serve
    warm with meatloaf.  Yield:  about 1-1/2 cups (about 11 calories
    per tablespoon).
    
    PROTEIN 0.3/FAT 0/CARBOHYDRATE 2.7/CHOLESTEROL 0/IRON 0.2/
    SODIUM 35/CALCIUM 4

    In my former life, I used to coat chicken pieces with sour cream, then
    roll them in Progresso Italian seasoned breadcrumbs and bake. Last
    night I made the same thing, except coating the pieces with buttermilk
    instead of sour cream and they were *very* good: moist, tender, and
    tasty.  Didn't count up the calories or exchanges, but I used boned,
    skinned chicken breasts, 2 tablespoons buttermilk per chicken breast,
    and (oh, maybe) 3 - 4 tablespoons bread crumbs per chicken breast.
    Baked at 400 for about 20 - 25 minutes. 
    
    							Pat

    
    re: 17.39
    Gee -- if you started with a 4oz chicken breast, used 2 TB of
    buttermilk and 33 TB of breadcrumbs I'd count it as:
    
    3 Proteins
    1 Bread
    15 optional calories
    
    You could count the buttermilk as 1/6 milk, but according to the
    program cookbook 1/4 exchange of milk is as low as you should go
    before you switch to using optionals instead.
    
    Yum -- with some steamed carrots and maybe some green beans -- 
    maybe 1/2 cup of noodles if I was extra hungry -- sounds like
    a great (and easy!) dinner....
    

    We've been getting tired of reg'lar ol' tossed salads every night, with
    the same vegetables, etc. in them.  So last night I tried something
    different, and it worked like a charm.  I took my usual recipe for
    Caesar salad dressing, substituted Hellman's reduced-calorie mayo for
    the olive oil and 1/4 cup Egg Beaters for the egg, and made it up with
    no other changes.  I broke up a head of romaine lettuce, added a small
    amount of freshly grated Parmesan and some croutons, and tossed it with
    the dressing. Voila -- a *real* Caesar salad! 
    
    The creamy dressing works out to be under 30 calories a tablespoon.  Of
    course you have to count the croutons and the Parmesan too, but it's
    still a delicious salad that's well within Weight-Watchers guidelines. 
    
    							Pat

    I made this last night and it was quite good.  A light summer meal...
    
    Two boneless, skinless chicken breasts
    One large handful fresh basil leaves
    1 cup low-salt or salt-free chicken broth
    1 clove garlic
    1/4 cup water
    1 tsp. reduced-calorie mayonnaise (Hellman's preferred)
    1 small tomato, coarsely chopped
    
    Put the chicken broth into a small skillet and add about 1/4 of
    the basil leaves.  Simmer for 5 minutes.  Add chicken breasts, cover,
    and gently poach for about 8 minutes.  Turn chicken breasts and
    poach for about 4 more minutes, till done.
    
    Mince garlic clove in the food processor.  Add the rest of the basil
    leaves and the water and puree.  Put mixture into a sieve and gently
    press the water out.  Put the basil puree into a small bowl and
    stir in the mayonnaise and half the chopped tomato.
    
    Cut each chicken breast into 6 strips.  Arrange in a fan shape on two
    plates, and put half the basil/tomato mixture at the base of each fan.
    Sprinkle the rest of the chopped tomato over the chicken. 
    
    Serves 2.

    Cookbook Called Lite and Easy can be purchased by writing to a lady
    in Maine  The number of the book is # 9901 a collection of healthful
    and time saving recipes,Rich in flavor not calories,cost $11.95
    a few of my friends got them and were very pleased. The book includes
    85 dessert recipes plus calorie and sodium count for each recipe.
    The Address is Jan Hill 122 Hotel Road Aurburn,Maine 04210 zip.
    Satisfaction Guarantee or money back.Allow 4weeks for delivery at
    least,It will be a great help for thoes who are on a low sodium
    diet.

CRUSTLESS TURKEY AND BROCCOLI QUICHE - Week 4 - Makes 4 Servings

  adapted from the WW Crustless Asparagus Quiche recipe in the WW Quick Start 
  Program Cookbook

4 teaspoons margarine, divided
1/2 cup chopped scallions (green onions)
2 cup cooked chopped broccoli (1/2 pieces)
1 cup evaporated skimmed milk
4 eggs beaten 
4 ounces shredded Swiss cheese, divided
4 ounces turkey, precooked
1/2 teaspoon pepper
Dash each sald and ground red pepper

o Preheat oven to 375
o In small skillet heat 2 teaspoon margarin until bubbly and hot
o Add scallions and broccoli saute until softened.
o In medium bowl combine sauteed scallions and broccoli, turkey, milk, eggs,
  2 oz cheese, and the seasonings
o Grease pie plate with the remaining margarine and pour in egg mixture
o Sprinkle with remaining 2 oz of cheese
o Bake 35 minutes (until a knife, inserted in center, comes out clean).

Each serving provides: 3 Protein Exchanges, 3/4 Vegetable, 1 Fat, 1/2 Milk

NOTE: I used 2 eggs and 1/2 cup of egg beaters when I made this last night
and it tasted just as good as with 4 whole eggs!  I really enjoy this, I've
made it a couple of different times.

SPAGHETTI PIE - Week 4 - Makes 4 Servings - from WW Quick Start Program Cookbook

CRUST:
2 cups cooked thin spaghetti
1 ounce grated Parmesan Cheese
1 egg, beaten
1 Tablespoon, plus 1 teaspoon margarine, softened

FILLING:
2/3 cup part-skim ricotta cheese
2 teaspoons margarine
1/2 cup each diced onion and red or green bell pepper
1 garlic clove, minced
6 ounces cooked ground beef, crumbled
1 cup canned whole tomoates, drained and chopped, (reserver liquid)
2 teaspoons tomatoe paste
2 ounces mozzarella cheese, shredded

To prepare crust:

o In medium bowl, combine all ingredients for crust.
o Spray a 9" glass pie plate with nonstick cooking spray
o Spread spaghetti mixture over bottom and up sides of plate to form a crust

To prepare filling and pie:

o Preheat over to 350
o Carefully spread ricotta cheese over bottom of curst and set aside
o In 8" nonstick skillet heat margarine until bubbly and hot
o Add onion, bell pepper, and garlic and saute until onion is translucent
o Add beef, tomatoes, reserved liquid, and paste
o Stir constantly, until mixture is slightly thickened and throughly heated
o Spoon beef mixture over ricotta cheese
o Bake until pie is thoroughly heated, 20 - 25 minutes
o Sprinkle pie with mozzarella cheese
o Bake until cheese is melted and just begins to brown, about 5 minutes
o Remove from oeven and let stand for 5 minutes before cutting

Each serving provides: 3 Protein exchanges, 1 Bread, 1 Vegetable, 1 1/2 Fat,
		       20 Optional

SPAGHETTI SQUASH PRIMAVERA - makes 2 servings

1/4 cup EACH chopped zucchini, clery, green bell pepper, and sliced mushrooms
2 tsp olive or vegetable oil
1 small garlic clove, minced
1 1/2 cup cooked spaghetti squash
1/2 cup sliced scallions (green & white portions)
1 T balsamic or red wine vinegar
Dash EACH salt, pepper, and Italian seasoning
1/2 cup EACH broccoli florets, cauliflower florets, and sliced carrot, blanched
1 1/2 ounces grated parmesan cheese

In 2-quart microwavable casserole combine zucchini, celery, bell pepper, 
mushroms, oil and garlic and stir to coat.  Microwave on HIGH for 2 minutes,
until zucchini is tender-crisp.  Add spaghetti squash, scallions, vinegar, salt,
pepper, and Italian seasoning and stir to combine.  Cover and microwave on HIGH
for 2 minutes until thoroughly heated.  Add remaining ingredients and toss to
combine.

Each serving provides: 1 FAT, 1 PROTEIN, 4 1/2 Vegetables

    Whipped this up the other day for a BBQ, inspired by recipes in Jane
    Brody and Laurel's Kitchen, and also my mother.
    
    Potato + Green Bean Salad
    
    Salad:
    2 lb red potatoes, unskinned
    1-2 cups cut greens beans, steamed till tender-crisp (or
        frozen/thawed)
    1/4 c fresh parsley
    1 sm sweet (red, purple, Vidalia, etc) onion, chopped
    1 sm red pepper, chopped
    2-3 stalk celery, chopped
    
    Dressing:
    1/2 cup lo-fat (not non-fat) yogurt
    3 Tbs lo-fat mayo
    2-3 Tbs spoonfuls spicy mustard
    1 Tbs horseradish sauce
    lots and lots of good white wine or cider vinegar (to taste)
    2 Tbs apple juice concentrate (or honey, if you do that)
    salt
    pepper
    basil
    
    Boil or steam the potatoes until tender but not mushy, then dice.
    Mix salad ingredients.  Mix dressing ingredients, toss dressing with
    salad, let chill at least 4 hours, preferably overnight.  Toss again
    before serving.
    
    D!

                <<< PAGODA::DUB19:[NOTES$LIBRARY]COOKS.NOTE;5 >>>
                         -< How to Make them Goodies >-
================================================================================
Note 169.54                     Eggplant Recipes                        54 of 54
UHUH::D_CARROLL "a woman full of fire"               21 lines   5-JAN-1993 15:59
                          -< low-fat eggplant snack >-
--------------------------------------------------------------------------------
    Made a tasty snack/appetizer the other day, that even my
    non-eggplant-loving SO really liked...easy and healthy...
    (Inspired by a more complicated and less healthy recipe in "Indian
    Cooking" by Madhur Jaffrey)
    
    Slice an eggplant in to thin slices (aprx 1/4 inch).
    Sprinkle the slices generously on both sides with salt and hot curry
      powder (tho' I suppose it would work with the bland commercial sort...I
      get mine at an Indian grocery.)
    Spray a large non-stick pan (or better yet, electric skillet) with 
      cooking spray (again, generously) or a little oil and heat on
      med-high
    Fry slices until soft in the middle, and slightly browned/crisped on
      the outside
    Squeeze fresh lemon juice over them, and serve straight from the pan
    
    Mmmmmmmmmmmmm!!!
    
    (Better than it sounds.  Don't skip the lemon.)
    
    D!

    
    		Broccoli-Cheese Soup
    
    	1 12-oz can defatted chicken stock
    	2 c evaporated skimmed milk OR
    		2 c skim milk + 2 oz powdered milk
    	2 1/2 T corn starch
    	3 oz low-fat cheese (cheddar, American, Swiss or combo)
    	1 head broccoli, chopped
    	1 med onion, chopped
    	1 clove garlic, minced
    	1/2 tsp oil
    	1/2 T dijon mustard
    	1/4 c white wine
    	salt, pepper, nutmeg to taste
    
    Steam broccoli till tender.
    
    Saute onion and garlic in oil till translucent and tender.
    
    Mix a small amount (aprx 1/2 cup) of the stock with the powdered milk
    and cornstarch, until smooth and lump-free.  Add that mixture, and
    remaining milk and stock to the onions and garlic in a large saucepan.
    Heat in medium, stirring frequently, until boiling.  Reduce heat and
    continuing boiling and stirring until mixture thickens (5 minutes.)
    
    Purree mixture with 1/2 the broccoli in blender or food processor.
    Return to the saucepan, add remaining ingredients (including the
    remaining broccoli), heat until cheese is melted and mixed in.
    
    Makes 4 1.5 c servings.
    Aprox exchanges: 1M 1P

    The Broccoli-Cheese Soup sounds great!  Would you happen to know the
    calories and fat grams in it?
    
    Sasha

    I want to try this Broccoli-Cheese Soup, but need to know how
    to fit it into my program. What is;
    
    1M 1P ????
    
    Thanks,
    Marcie

    I'm willing to bet it's 1M=1 meat exchange and 1P=1 protein exchange
    and can be worked into our program and I'm willing to bet Sasha the
    amount of fat will depend on the type of "lo-fat" dairy products are
    used.
    
    sounded mouth watering thin to me :-)
    
    Pdt
    

    1M = 1 milk
    1P = 1 protein
    in most "exchange" programs (such as American Diabetes Assoc, Weight
    Watchers, etc.)
    
    You can calculate fat from the recipe - the only fat comes from the
    cheese and the oil.  1/2 tsp oil = 2 grams, and the cheese you would
    have to read the label, but a rough guess would be low-fat cheese has 3
    grams per ounce, 3 ounces total = 9 grams.  So the whole soup has about
    11 grams, and serves four.
    
    Calories can also we worked backwards, if you are so inclined.  I would
    guess about 150-200 per serving.
    
    Diana

    Yum, yum, just took a tip from a friend on using up leftover meat and
    potatoes.  You could use any sort of meat (including chicken), and in
    any proportions, but here's what I did that tasted *fabulous*.
    
    8 oz baked potato (I nuked 1 large potato for 5 minutes)
      (with the peel)
    3 oz lean ground beef (before cooking, or 2 oz after cooking)
    1 med onion, thinly sliced
    1 tsp oil (can use what's left from cooking beef)
    1 oz low-fat cheese, grated
    salt, pepper, dash of Worc. sauce and dash of "Mrs. Dash" to taste
    
    Dice potato in to 1/2 inch cubes.  Fry beef (leave large chucks) and
    drain well.  Saute onion in 1/2 the oil until translucent.  Add the
    remain 1/2 tsp oil, the beef and the potato to the onion, and fry over
    medium until potatoes are slightly browned and the onions are browned. 
    Stir in spices.  Top with the cheese, and microwave long enough to melt
    the cheese.
    
    Est WW exchanges: 3P, 2B, 1Fa
    
    Diana

    Great for winter evenings with a movie or midday snack
    
    
    MIX N MUNCH
    
    1/4c Margarine
    1/2 tsp seasoned salt
    1 tbs worcestershir sauce
    6 cups air popped popcorn
    2 c bite size whole wheat cereal
    2 cups oat cereal
    1 1/2c unsalted pretzels
    
    Heat oven to 325 melt margarine in small saucepan.  Stir in salt,
    garlic powder and worcestershire sauce.  In large bowl combine popcorn,
    cereals and pretzel sticks. Pour margarine evenly over popcorn mixture
    toss gently to coat.  Spoon onto ungreased 15x10x1 or 13x9 in pan bake
    for 12 5o 15 minutes -- stir twice during baking.
    
    10 (1-c) servings                Exchange 2 starch 1 fat
    
    
    No-Bake Granola Bars
    
    2 1/2 c rice cereal
    2 c quick-cooking rolled oats
    1/2 c raisins
    1/2c firmly packed brown sugar
    1/2 c light corn syrup
    1/2c unsalted peanut butter
    1 tsp vanilla
    
    In large bowl combine cereal, rolled oats and raisins; set aside.  In
    small saucepan, combine brown sugar and corn syrup.  Bring to a boil,
    stirring constantly.  Remove from heat.  Stir in peanut butter and
    vanila; blend until smooth.  Pour over cereal mixture; mix well.  Press
    into ungrased 13x9inch pan.  Cool; cut  20 bars
    
    exchange 1 starch, 1/2 fruit, 1 fat
    

    I got this one from the 'Moosewood' cookbook by Mollie Katzen.  I
    modified it slightly to take some of the fat out.....
    
    White Rabbit Salad
    
    3 cups cottage cheese (I used non-fat)
    1/2 cup toasted nuts (your choice, I used cashews)
    1/4 cup toasted sesame seeds
    1/4 cup raisens (I substituted chopped prunes and chopped dried
    		     peaches)
    1 small apple (crisp), chopped
    2 TBS poppy seeds (I left these out)
    2 TBS honey
    juice from 1/2 lemon
    
    I serve it with a tortilla, but the cookbook suggests putting
    it on a bed of salad greens.
    
    I imagine that you could trim down the fat a bit more by changing
    the nuts to something else crispy like celery.  I just haven't
    tried that yet.  I would be interested in hearing any other
    ideas as a substitute for the nuts.

    This is great for entertaining, it covers poultry and fish. It can be
    modified if you prefer one or the other and it suits our diet needs.
    
    Paella
    
    1 tbsp olive oil
    4 skinless turkey thighs
    2 skinless turkey breasts
    1 tsp rosemary
    1/4 tsp pepper
    4 cups defatted chicken stock
    2 cusp spanish valencia rice
    1 can (28oz) plum tomatoes
    12 lg shrimp
    12 littleneck clams
    1 cup cooked lima bean
    1 cup cooked green beans
    2 cloves garlic
    
    In a very large ovenproof frying pan over medium heat warm oil.  Add
    turkey pieces, and saute about 15 minutes.  When almost (almost) cooked
    moves pieces to separate plate.
    
    Meanwhile in 1-quart suace pan over medium heat, bring 1/4 cup of the
    stock and the saffron to a boil.  Remove from the heat, cover and let
    stand for 10 minutes.
    
    Add rice to the frying pan and saute over medium heat for 2 minutes.
    Add 3 3/4 cups stock and tomatoes.  Stir with wooden spoon to loosen
    browned bits from bottom and also to break up the tomatoes, bring to
    boil.
    
    Add chicken, shrimp, clams, lima beans, green beans, and garlic, Bring
    to boil.  Remove from heat and cover.
    
    Bake 350 for 20 minutes.  
    
    
    481 calories, 6.9g fat (13% of calories), 32.3protien, 71.6g
    carbohydrates
    
    pdt
    

    I don't have the numbers associated with this but it comes out a book
    called "Lose Weight Naturally", all recipes appear to be very much like
    weight watchers.
    
    This receipe custs the calories in pizza by replacing the traditional
    all-dough crust with one using rice as a base.
    
    crust
    
    1 cp grated carrots                     2 1/2 cp cooked brown rice
    1/3 cp whole wheat flour                1/2 cp   low fat cottage cheese
    2 tbs minced onion                      1/2 tps basil
    
    Take excess moisture out of carrots.  Combine carrots with rice, flour,
    cottage cheese, onions, and basil.  Coat a 9x13 with nostick spray,
    pour in the crust mixture and spread it across the bottom of the pan
    and 1/4 inch up the sides of the pan.  Bake on the middle oven rack at
    350 for 25 minutes.  After crust baakes put in under broiler to seal
    the crust.  Let the crust brown without burning the carrots.
    
    Topping
    
    1/2-3/4 your favorite "lowfat/nosalt" sauce
    1 1/2 cp shredded skim mozzarella 
    
    sprad the tomato sauce over the crust and top with cheese.  bake at 350
    for 20 to 25 minutes or until cheese is brown
    
    Variations:  For vegetable pizza, dice and steam 1 cup of fresh
    vegetables, mix with with sauce and cover with cheese.
    
    for mexican - substitute 1/2cp of hot taco sauce for tomato sauce.  Use
    lowfat monterrey jack 
    
    dessert, dice 1 cup of fresh fruit and sprad over broil crust, top with
    lowfat muenster cheese.
    
    (my favorite pizza)
    
    pdt
    

	Here's a recipe I created recently that's very low fat, hearty,
	and pretty good tasting, too!

	Lemon-mint chicken with Pasta

	3-6 oz boneless chicken breast (add 25 calories and 1/2 gm. fat per 
					serving if using 6 oz)
	16 oz. egg noodles
	~1/4 cup lemon juice
	1 TBSP dried mint
	1/8-1/4 tsp white pepper
	1/4 cup soy sauce
	6-8 oz. beef broth
	1 pound fresh asparagus, cut into 2 inch pieces
	1/2 pound sugar snaps peas
	1 cup peas
	1 cup assorted vegetable (I use a Brocolli, pea pods, and cauliflower
				   mix by Green Giant)

	1-1/2 TBSP Corn starch, dissolved in cold water

	Prepare pasta according to package directions.

	Cut chicken into chunks, place in a bowl and cover with lemon juice.
	Add mint and white pepper, stir to coat.
	
	Place vegetables in a saucepan with 1/2 cup of water, bring to a boil
	for one minute, remove from heat.

	In a wok, heat 1 TBSP vegetable oil.  Add chicken(with juice) and 
	stir-fry a few minutes.  Add soy sauce and beef broth - bring to
	a boil.  Stir in corn starch and water, stirring constantly while
	it thickens slightly.  Add vegetables (including the water they
	were blanched with) and stir well.  Reduce heat to low and simmer,
	covered, 3-5 minutes.  You may need to add water if the sauce is
	too thick.

	Remove from heat.  Transfer drained pasta to a LARGE serving bowl,
	and add wok contents.  Mix well and serve.

	Serves 6.  Approximate Caloric and fat counts per serving:  364 calories,
	3.3 grams fat (8.2% calories from fat)

	This is an adaptation from a recipe my mom used to make. I have been 
    	using it for years and I never make it the same way twice. I made it 
    	the other night and realized that there is NO ADDED FAT! It should be 
    	easy to figure out WW portions from this. It's the kind of recipe you 
    	can play around with. Once I added some curry and served it with 
    	chutney. Other times with fresh	asparagus. It's my husband's favorite 
    	dish now.

		CHICKEN AND RICE WITH FRUIT

	Line a baking pan with enough aluminum foil so it can be closed up 
    	tightly.
	Pre-heat oven to 375.
	Brown six to eight pieces of chicken in a non-stick skillet and set 
    	aside. (Lowest fat version is chicken breats with skin removed)
	In same pan, add 
	1 cup of rice 
	2 cups of water 
	favorite seasonings 
	parsley
	(Lately, I have been using the Uncle Ben's Long Grain and Wild Rice 
    	Original Recipe with the seasoning packet; already has parsley)
	Bring to a boil
	Pour rice mixture into foil lined pan
	Add 1 small can (drained) of mushrooms  (or sautee fresh mushrooms in 
    	the non-stick skillet until starting to turn brown)
	Place the chicken pieces on the rice and seal the foil tightly
	Bake 45 minutes
	Open the foil (carefully!) and place drained canned fruit (peaches, 
    	plums, sour cherries, mandarin oranges, whatever you can find that's 
    	not in heavy syrup or rinse it) around and on top of chicken.
	Bake another 15 minutes with the foil open.

	Yummy!
        

	I entered this in the PARENTING conference as a quick (under 30 minute)
	meal, but it's a great low-fat dish, too!

	Chicken Teriyaki

	6 oz. chicken, cubed
	1 1lb. package Bird's Eye Teriyaki Vegetables (they're new!)

	Stir fry chicken, add vegetables and 1/4 cup water, cover and
	cook 3-5 minutes.

	Add teriyaki sauce (it comes in a packet with the vegetables), stir
	well to coat, cook 1 minute

	serve over rice

    
    
    
    
    Well I've never tried the Birds-eye product but I did try the
    Green Giant  "Creat a Stir " mealstarter Szechuan Stir fry flavor.
    
    
    This was great! I had it without meat and just added some rice.
    
    Without meat heres the nutritional values.
    
    Serving Size 1 Cup  /Serving per container 4
    
    calories 	100
    Protein	  5
    Carbs	 15
    fat		  4
    	polysat	  1
    	unsat	  0
    cholesterol	  0
    sodium	930  (pretty high)
    potasium	350
    
     This bag came with vegatables (broccoli,baby carrots,green beans,red
    peppers) a szechaun sauce packet and a small bag of peanuts
    
    most of the fat is probally from the peanuts!
    
    
    Bill

	Turkey Stroganoff

	1 lb Ground Turkey
	1 cup fresh mushrooms
	2 TBSP Flour
	1.5 cups skim milk
	1.5 cups beef broth

	1 lb "egg" noodles (yolk-free's can be used, of course), cooked
		according to package

	Brown Turkey and mushrooms in non-stick skillet.  Drain any fat.

	Stir in flour for one minute.

	With heat on medium, add milk and stir until thickened (this
	goes very quickly!)

	Add beef broth slowly, as the milk sauce gradually gets thinned out.
	You want the consistency to be that of a thin gravy.  

	You may want to let this simmer a minute or two, then pour over
	noodles and mix well.  I sometimes heat this in the oven for about
	ten minutes on 350 to let the flavors mix (and the pasta absorb some
	of the gravy).  It's not a requirement.

	I think I did a calorie/fat check on this meal a while back, and
	it was about 18% fat.  (Can't remember the calories, sorry!)

	By the way, when I got married, I made this as a quick meal using
	cream of mushroom soup.  I then read a recipe in Cooking Light that
	basically told how to make a type of white sauce by stirring the flour
	into sauteed mushrooms (using minimal fat).  I had no soup one night,
	tried this, and it worked great!

	Karen
	

    Re. -1
    
    I'll bet this would even be better with the Healthy Choice ground beef,
    if you can find it. I once compared labels and found the HC beef was
    lower in fat than the ground turkey. I assume it is because they use a
    lot of dark meat in the ground turkey.
    
    I used to find the HC ground meat in the ground beef section at Shaw's.
    It was in a tube type wrapper (like frozen sausage) with a green and
    white label. I'd kill for some, now!
    
    Amy (No low fat anything in Budapest!)

    Two things I tried this weekend that worked well...
    
    This is weird but was good...made spaghetti w/ canned sauce and tossed
    in a can of tuna fish (yes, tuna fish) and some sauted veggies (squash,
    onions, mushrooms, peppers) and it was great.  Be sure to drain the
    tuna!  (I did this because I needed some protein and had nothing else
    around the house...surprise!  The mother of invention and all that...)
    
    Also, curried sweet potato salad:
    
    2 lb sweet potatoes, 1) boiled until done but not mushy, then
    	when cooled 2) peeled + cubed
    2 large apples, peeled, cored and diced
    1/2 cup low-fat yogurt
    curry powder to taste (I used about 1/2 T)
    sprinkling of cinnamon
    juice of 1 lime
    salt to taste
    2 oz chopped pecans (more or less according to how much fat you want
    	and how much you like pecans...walnuts or cashews would work too)
    very light sprinkling of sugar or nutrasweet
    
    Mix all ingredients, chill at least a couple of hours.
    
    

    D!, you've turned Italian 8^}.  I understand that the traditional meal 
    christmas eve is tuna in just every pasta dish.
    
     

    Well real tuna is, of course, a world apart from canned tuna, and I
    would consider merely tossing *real* tuna in with canned sauce and
    spaghetti to be a Sin Against Nature!  If you've got a good tuna steak,
    I can think of a hundred better things to do with it, the top being
    brush it with lemon, soy sauce and olive oil and grilling it.
    
    D!

    Well, just has to add my .02 here.  In fact "real Italians" use canned
    tuna as well (the good Italian brand in oil). It is a part of our
    christmas eve tradition, things just wouldn't be the same without it!

.66> D!, you've turned Italian 8^}.  I understand that the traditional meal 
.66> christmas eve is tuna in just every pasta dish.
    
    Traditional Italian Christmas eve dinner is meat-less, but I've never
    run across pasta and tuna over any relative's house.
    
    I've found scungili, baccala, calamari, shrimp, lobster, vegetable
    lasagna, etc etc, but never, ever, EVER ... tuna!

    Well, the family of which I was a member for a brief few years who live
    in Somerville and swear they come from northern Italy, put tuna in
    their pasta and they're the one's who told me it was tradition.
    
    Pauline

    Ah well, maybe that's it.  Mine's from south-central Italy.
    
    Those northerners were always a bit weird, I mean, who ever heard of
    pizza with no tomatoes?  ;')

    
    I've always been (much too) fond of dishes with creamy sauces - pasta
    alfredo, stroganoff, swedish meatballs...and until now, I had found no
    good way to reproduce them in a lower-fat way.  I tried both yogurt and
    buttermilk, which didn't work well.  Non-fat sour cream tastes awful to
    me, and lower fat sour cream is *okay* but still a little high in
    fat...
    
    Then I can up with this, which is *terrific*...
    
    Use a food processor or a blender to mash garlic/onions (amount
    depending on the type of sauce).  If you are making an alfredo sauce,
    now is also the time to add fresh Italian herbs - basil, oregano,
    tarragon, etc.
    
    Add about 1 cup of fatfree or lowfat cottage cheeze.  It you are
    making alfredo sauce, you may also wish to add about 1/4 cup of skim
    milk or part-skim ricotta.  Continue processing until you have a very
    smooth, fairly stiff mix.  Now add buttermilk (it gives a "zing"
    normally associated with sour cream) about a tablespoon (well, ok, I
    just pour :-) at a time until you have reached the desired consistency
    of your sauce.
    
    Put this in a saucepan.  For alfredo sauce, add any extra spices,
    perhaps a bit of white wine.  For stroganoff, season with paprika.  For
    Swedish meatballs, add a little nutmeg.  Add pepper and any other
    spices you like, to taste.  Heat over low flame until hot.  Do NOT boil
    it!  
    
    For alfredo: serve over fettucine.  I use spinach fettucine made
    without eggs.  I may also add vegetables (try asparagus, broccolli,
    fresh tomatoes, summer squash, or zuccini) or fish (tiny bay scallops,
    small gulf shrimp, or clams), which I steam or saut� in a skillet
    coated with cooking spray.
    
    For stroganoff:  saut� cubes of lean beef and sliced mushrooms in a pan
    coated with cooking spray.  Drain off any fat. Add the sauce prepared
    as directed above, and heat together with the meat mixture.
    
    For Swedish meatballs:  Make the meatballs by combining 1lb lowfat (95%
    fatfree or better) ground turkey with minced onion, minced garlic,
    freshly grated black pepper, 1/4 cup crushed fatfree saltines, 2 egg
    whites, and a dash of nutmeg.  If the mixture seems too "mushy", add
    more crushed saltine crackers, one at a time, until the mixture is firm
    enough to make good meatballs.  Form into small balls, and brown in a
    skillet coated with cooking spray.  Pour off fat.  Add sauce and heat
    as above, and serve over noodles (you can get egg noodles that are
    egg-white only now, and that is what I use for this).