Conference turris::cooks

	MUSHROOM SALAD WITH CUMIN AND SWEET PEPPER

	This is one of the most delicious  mushroom salads
	that I have ever eaten, combining the earthiness of
	the mushrooms, with the sweetness of red peppers and
	a touch of cumin. The salad can be made slightly in
	advance-the lemon juice keeps the mushrooms from turn-
	ing dark-but don't keep for more than a couple of 
	hours, or the mushrooms will lose there crispness.



	4 to 6 servings

	1/4 cup of fruity olive oil
	2 tablespoons fresh lemon juice
	1 garlic clove, crushed through press
	1 tablespoon minced parsley
	1/4 teaspoon ground cumin
	1/4 teaspoon salt
	pinch of freshly gound black pepper
	1/2 pound fresh mushrooms, stems trimmed
	1/2 meduim red bell pepper, cut into 
	julienne strips

	1. In a medium bowl, whisk together
	the oil, lemon juice, garlic, parsley, cumin
	salt and pepper.
	2. If the mushrooms are large, cut them in halves
	or quarters. Use 4 tablespoons per serving , toss
	gently to coat with the dressing. Serve at room
	temperature or slightly chilled.

	68 calories per serving





	

Here are a couple of Weight Watchers recipes.  The Chili Pie is delicious, 
but I have not tried the Fruit and Cheese Board, but it sounds good!!

		CHILI PIE WITH RICE CRUST
Makes 4 servings
Can be prepared in advance and frozen for future use.

CRUST
	2 cups cooked rice
	1 oz. Cheddar cheese, shredded
	1 egg beaten
	dash salt

FILLING
	2 tsp olive or vegetable oil
	1/2 cup each diced onion and green pepper
	1 garlic clove, minced
	6 oz. drainded canned red kidney beans
	5 oz. cooked ground beef, cumbled
	1 cup canned whole tomatoes, chopped
	1/4 tsp each chili powder and crushed red pepper
	2 oz. Cheddar cheese, shredded

To Prepare Crust:
Preheat oven to 425 degrees.  Spray 9 inch pie plate with nonstick cooking 
spray.  In bowl combine all ingredients for crust; press mixture over bottom 
and up sides of pie plate.  Bake until firm and lightly browned-20 to 25 
minutes.  Remove from oven and set aside; reduce oven temperature to 350 
degrees.

To Prepare Filling:
In 8 inch nonstick skillet heat oil over high heat; add onion, pepper and 
garlic and saute until onion is translucent.  Stir in remaining ingredients
except cheese.  Reduce heat to medium and cook until liquid is reduced by 
half.  Spoon mixture into pie crust.*  Bake until firm, 20 to 25 minutes.  
Sprinkle with cheese and bake until cheese is melted, about 5 minutes longer. 
Remove from oven and let stand for 5 minutes before cutting.

*If pie is to be frozen, let cool slightly, then wrap in plastic freezer wrap 
or heavy duty foil; freeze.  When ready to use thaw in refrigerator, then 
proceed to bake as directed.

Each serving counts as 3 proteins, 1 bread, 1 vegetable and 1/2 fat 
exchanges.  I would guess it to be about (300?) calories.


		FRUIT AND CHEESE BOARD WITH CINNAMON DIP

Makes 4 servings

DIP:
	1/3 cup part-skim ricotta cheese*
	1 tsp confectioner's sugar, sifted
	1/8 tsp each ground cinnamon and grated lemon or orange peel

BOARD:
	Lettuce leaves
	2 each small apples and pears, cored, sliced and sprinkled with 1/4 
	   cup lemon juice
	3 oz Gouda cheese, thinly sliced or cut into small cubes
	16 melba toast slices

TO PREPARE DIP:
In blender container combine all ingredients for dip and process until 
smooth, scraping down sides of container as necessary; pour into serving 
dish.

TO PREPARE BOARD:
Line half of a serving board with lettuce and top with fruit slices; arrange 
cheese and crackers on other half of board.  Serve with dip.

Each serving is 1 protein, 1 bread, 1 fruit...I would guess about 
(200?)calories.

re .0:

There's something we're *all* rather guily of; I've done it myself: asking
for or entering a recipe bwfore checking as to whether one already exists.
*After* I entered a recipe for Steak au Poire, I discovered one already
existed over 50 notes previously.  

In note 109, I entered a recipe for Lo-Cal Cream Pies.  Another note was
appended to it with a different recipe.  Most everybody likes the ones I
serve, and the other recipe sounds good, too.

An easy way out in lo-cal recipes is to lean heavily on salads; but that's
a cop-out.  Chicken, canned tuna (in water, not oil) and some other fish
can be used as good protien foundations for lo-cal dishes.

Apollonius

	I made myself a delicious, quick, fresh salmon steak last
	night ... 

	I bought a fresh 6 ounce salmon steak, which I skinned and 
	boned (it which left me with two fillets - 4 ounces total).

	I then used a rounded teaspoon (table type) of dijon mustard
	to which I added a bit of wine vinegar (probably 1/4 as much
	as the mustard) and a bit of dried dill weed.  Mix well.

	After spraying a dish with pam I laid the fillets in with
	the thin portion folded under and spread the mustard sauce
	on top.

	I then microwaved this on high for one minute 45 seconds (the
	time varies from micro to micro).

	I served it with 1/2 c. reheated rice (cooked in de-fatted chicken
	broth/no butter), french style greenbeens with lemon juice sqeezed
	on them and a small salad.  

	I was so pleased with the meal that I'm going to try the same
	mustard sauce on cod either tonight or tomorrow.

	Good dieting,
			Audrey

	PS:  The main reason I've not shared many recipes is that I tend to
	     be 'a bit or this' and 'a bit of that' kind of cook!  Makes
	     it hard to describe!

These recipes were obtained from "Better Homes and Gardens, Eating Light"
    (without permission of course).

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.

    Another recipe from "Better Homes and Garden, Eating Light" again
    (without permission).
    
    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.  

re: .11

I have been making the "Mexicali Oven-Fried Chicken" quite a bit.  We like our
food spicy so I add more chili powder, some black pepper and crushed red pepper
to the cornmeal mix.  This is GOOD STUFF - very easy to make and low-calorie.
Don't let the "fried" in the name turn you away (we call it "Mexican Baked
Chicken").