Apple Cider Brine for Turkey

Ingredients :

8   Cups  Unsweetened Apple Cider -- Or Juice

2/3 Cup  Kosher Salt

2/3 Cup  Sugar

6  Slices  Unpeeled Fresh Ginger Root -- Quarter-Size

2  Bay Leaves

6 Whole Cloves

1 Teaspoon  Black Peppercorns -- Crushed

2 Teaspoons  Whole Allspice Berries -- Crushed

6 Cups  Ice-Cold Water

15 Pounds  Thawed Turkey -- 1 Thawed Turkey (10 To 25 Pounds)

2  Oranges -- Quartered

To Cook: -- 2 Turkey-Size Plastic Oven Bags

Preparation Method :

1. Combine the cider or juice, salt, sugar, ginger, bay leaves, cloves, peppercorns and allspice in a 3- to 4-quart saucepan over medium-high heat. Bring the mixture to a boil, stirring until the salt and sugar have dissolved. Boil for 3 minutes then remove from the heat. Add 4 cups of the cold water and stir. Cool to room temperature.

2. Have ready a heavy roasting pan large enough to hold the turkey. Place 1 plastic oven bag inside a second bag to create a double thickness. Place the double bags, open side up, in the roasting pan.

3. Remove the giblets and neck from the body and neck cavities of the turkey. Rinse the turkey in cold water, drain it and pat it dry with paper towels. Stuff the orange quarters into the main cavity of the turkey.

4. Fold back the top third of the double bags, making a collar to help keep the top of the bag open. Place the turkey inside the bags, stand it upright and pour the cool brine mixture into the inner bag and over the bird. Add the remaining 2 cups cold water and draw up the opening of the inner bag, squeezing out as much air as possible, then secure it closed with a twist tie. Repeat with the outer bag. Position the turkey on its breast in the roasting pan and refrigerate for 12 to 24 hours, turning the turkey 3 or 4 times while it is brining.

5. Just prior to roasting, remove the turkey from the brine. Discard the brine, bags, the oranges from inside the bird and any cured herbs or spices remaining outside the bird. Rinse the turkey with cold water and pat dry with paper towels. The turkey is now ready to be roasted.

6. Makes enough for a 10- to 25-pound turkey (30 one-half pound servings)

7. Brines can sometimes be a lot of hassle for very little flavor. Not this one. The apple cider permeates and moistens the turkey meat, and the bird emerges from the oven with a burnished gold skin.

In Advance: The turkey must be brined for 12 to 24 hours in advance of roasting.

Per Serving (excluding unknown items): 

345 Calories; 

15g Fat (39.4% calories from fat); 

37g Protein; 

14g Carbohydrate; 

1g Dietary Fiber;

 122mg Cholesterol; 

2129mg Sodium.  

Exchanges: 

0 Grain(Starch); 

5 Lean Meat; 

0 Vegetable; 

1/2 Fruit; 

0 Fat; 

1/2 Other Carbohydrates.

Source:  "Tested by The Washington Post for The Washington Post."

Formatted by: Chupa Babi

* Exported from MasterCook *

Malay Chile Jam

Ingredients :

1 Small Onion -- Quartered And Thinly Sliced

1/2 Cup Sugar

1/3 Cup Minced Seeded Medium-Hot Chiles -- Such As Jalapeños Or Serranos

1/4 Cup Minced Red Bell Pepper

1/4 Cup Water

1/4 Lemon -- Cut Into 2 Wedges And Seeded

1 Pinch Salt -- Large Generous Pinch

Preparation Method :

1. Combine all of the ingredients in a medium saucepan and bring to a boil.

2. Cook over moderate heat, stirring often, until the jam thickens and registers 210° on a jelly thermometer, about 12 minutes.

3. Discard the lemon wedges.

4. Pour the jam into a clean jar or container and refrigerate for up to 2 weeks.

5. Warm the jam slightly in the jar set in a saucepan of gently simmering water before serving.

Makes 1/2 cup (8 one-tablespoon servings)

Per Serving (excluding unknown items):

56 Calories;

trace Fat (0.8% calories from fat);

trace Protein; 14g

Carbohydrate;

trace Dietary Fiber; 0mg

Cholesterol; 18mg Sodium.

Exchanges:

1/2 Vegetable;

0 Fruit; 0 Fat;

1 Other Carbohydrates.

Recipe By : Jenna Holst

Source : "Food & Wine, May 1998"

Formatted by : Chupa Babi

* Exported from MasterCook *

Creamy Italian Dressing

Ingredients :

1 Cup Plain Soymilk
1 (12 Oz.) Package Firm Tofu
2 (0.7 Oz.) Packages Dry Italian Dressing Mix

Directions :

1. Mix all ingredients in blender or food processor until smooth and creamy. Refrigerate. 

2. Pour over your favorite salad.

Yield : 2 1/2 cups.
Serving size : 1/4 cup (4 Tbs).

Per serving : 

40 Calories,
1 G Fat (0 G Sat Fat),
3 G Protein (3 G Soy Protein),
5.5 G Carbohydrate,
554 Mg Sodium,
0 Mg Cholesterol,
0 G Dietary Fiber.

Tuna and Rice

Ingredients:

8 ounces whole grain rice (microwavable rice speeds things up)
1 tbsp olive oil
2 garlic cloves, crushed
1 onion, finely chopped
1 8-ounce pack sliced cremini mushrooms
1/2 pound broccoli, cut into florets
1 28-ounce can chopped tomatoes
1 7-ounce pouch light tuna in water
1/2 cup fresh parsley, chopped (optional)


Preparation:

1. Cook the rice according to the instructions on the package.

2. Meanwhile, heat the oil in a large nonstick skillet.

3. Add garlic and onion and cook for 5 minutes until translucent.

4. Add sliced mushrooms and broccoli florets and cook for 2-3 minutes.

5. Stir in tuna (pouches don't need to be drained) and tomatoes and cook for 5 minutes until thoroughly heated.

6. Add rice, and parsley if you have it, and mix well.

Serve in 4 bowls.

Per Serving: 

Calories 217, 

Calories from Fat 16, 

Total Fat 1.7g (sat 0.2g), 

Cholesterol 15mg, 

Sodium 213mg, 

Carbohydrate 30.9g, 

Fiber 6.1g,

Protein 19.4g

Source : Fiona Haynes, Your About.com Guide to Low Fat Cooking

Low Fat Pinto Bean and Sweet Corn Chili

Ingredients :

1 medium Onion, finely chopped
1 small Green Pepper, chopped
1 jalapeño or Serrano chile, finely chopped
1 tbsp Chili Powder
2 tsp Cumin
1/2 pound extra-lean ground Beef or Turkey
1 15-ounce can crushed Tomatoes
1 15-ounce can Pinto Beans
1 1/2 cups frozen Sweet Corn

Preparation :

1. Spray a large nonstick skillet with nonstick cooking spray.
2. Sauté onion, green pepper and chile pepper over a medium heat, until onions have softened.
3. Add chili powder, cumin and cook for 2 minutes until fragrant.
4. Crumble ground beef or turkey and cook until no longer pink.
5. Empty can of tomatoes, pinto beans and sweet corn into meat mixture and simmer for 10-15 minutes.

Serve 4-6

Per Serving : 

Calories 309,
Calories from Fat 45,
Total Fat 5g (sat 1.9g),
Cholesterol 35mg,
Sodium 229mg,
Carbohydrate 47.9g,
Fiber 8.8g,
Protein 8.4g

Source : Fiona Haynes Your About.Com Guide To Low Fat Cooking

Lower Fat Flaxseed Crackers

Ingredients :

1 cup whole Flaxseeds, soaked overnight in 1 cup water
2 cups cooked Brown Rice
1 cup cooked Beans
1 medium Onion, roughly chopped
1 clove of Garlic or 1 tsp. Garlic Powder
1 tsp. Salt

Enough water to get the Vita-Mix going and so that it will spread out thinly on the sheet pan.

Blend until mostly pureed

Method :

1. Spread out thinly on a sheet pan lined with a Silpat or parchment paper.

2. Baked at 225-degrees F overnight.

Lower Fat Flaxseed Crackers

Ingredients :

1 cup whole Flaxseeds, soaked overnight in 1 cup water
2 cups cooked Brown Rice
1 cup cooked Beans
1 medium Onion, roughly chopped
1 clove of Garlic or 1 tsp. Garlic Powder
1 tsp. Salt

Directions :

1. Enough water to get the blender going and so that it will spread out thinly on the sheet pan.

2. Spread out thinly on a sheet pan lined with a Silpat or parchment paper. Baked at 225-degrees F overnight.

These are not as rich as the seed-only crackers. These are crunchier and thinner and a tiny bit more tooth-cracking, but not nearly as hard on one's teeth as the Mary's Gone Crackers' version of these.

Source : Fat Free Vegan

Low Fat Spicy Artichoke Dip

Ingredients:

1, 12.3 ounce package firm silken tofu
1/4 cup Dijon mustard
1 tablespoon fresh lemon juice
1 tablespoon Worcestershire Sauce
3, 14- ounce cans artichoke hearts, drained and finely chopped
1/2 cup finely chopped onions
2 jalapeno peppers, seeded and finely chopped
1 cup grated Romano cheese

Preparation Method :

1. Preheat oven to 375 degrees.
2. In food processor or blender, blend tofu, mustard, lemon juice and Worcestershire sauce until smooth.
3. In a large bowl, combine remaining ingredients with tofu mixture.
4. Spoon into a shallow 1 1/2 quart baking dish that has been sprayed with cooking spray.
5. Bake 30 to 35 minutes or until hot.
6. Serve with baked whole-wheat pita chips, low-fat tortilla chips or crackers.

Makes : 15 appetizer portions.

Calories 82,
Fat 4 grams,
Cholesterol 8 mg,
Sodium 170 mg,
Carbohydrate 5 grams,
Fiber 3 grams,
Protein 7 grams.

Points 1.

Low Fat Cooking - Avocado Cilantro Soup

8 medium scallions
1/2 cup fresh cilantro leaves
2 cloves garlic
4 oz pared avocado
1 1/2 cup plain nonfat yogurt
1/2 cup skim buttermilk
2 tablespoon lime juice
1/2 teaspoon curry powder
1/8 teaspoon ground red pepper

In a food processor, combine scallions, cilantro and garlic; process until finely chopped.

Add avocado; process until smooth.

Add yogurt, buttermilk. 1/4 cup water, lime juice, curry powder and red pepper to food processor; process until smooth.

Cover and refrigerate at least
1 hour, until well chilled.

Makes 4 servings.

Each 1/2 cup serving contains 115 calories, 5 gm fat,
104 mg sodium and 3 mg cholesterol

[Non-text portions of this message have been removed]

Shoyu Chicken

6 to 8 servings

Ingredients :

5 1/2 to 6 pounds chicken thighs
5 cups low-sodium chicken broth
2 cups low-sodium soy sauce
1 cup packed light brown sugar
3/4 cup mirin
8 medium garlic cloves, smashed and peeled
4-inch piece ginger, sliced 1/2-inch thick and smashed
1 teaspoon freshly ground black pepper
5 tablespoons cornstarch dissolved in 5 tablespoons water
Thinly sliced green onions, for garnish

Directions :

1. Combine all ingredients except cornstarch and green onions in a large pot and bring to a boil over high heat. Reduce to low and simmer, covered, turning occasionally, until chicken is tender, about 30 to 35 minutes more.

2. Remove chicken to a serving platter. Remove garlic and ginger and discard. Bring sauce to a boil, skim off excess fat, and cook until reduced slightly, about 10 minutes. Whisk in cornstarch mixture and bring to a boil. Remove from heat, add chicken, turn to coat, and serve chicken with sauce and sliced green onions.

Peppermint Bark

Ingredients :

1 (7.5-ounce) package hard peppermint candies, unwrapped
1 pound white chocolate, chopped (do not use chips)
2 cups puffed rice cereal

Directions :

1. Coat a rimmed baking sheet with nonstick cooking spray; line with wax paper.

2. Place candies in a doubled resealable plastic bag; seal, and wrap in a kitchen towel. Using a rolling pin or skillet, crush candies into tiny pieces.

3. Sift to separate crushed candy from fine powder, reserving fine powder for another use; set crushed candy aside.

4. Place white chocolate in a heatproof bowl set over (not in) a saucepan of simmering water. Heat, stirring occasionally, until smooth, 4 to 6
minutes. Remove from heat; stir in rice cereal.

5. Pour mixture onto prepared baking sheet; using a spatula, spread evenly to a ¼ -inch thickness.

6. Sprinkle with crushed candy; with a piece of wax paper covering entire surface, press in gently. Chill until firm, 20 to 30 minutes (no longer,
as candy will begin to get moist).

7. Peel wax paper off. Break bark into 2-inch pieces. Store at room temperature in an airtight container up to 1 week.

Makes 36 pieces.

Per Serving:

Calories 101 (38% fat)
Fat 4 g (2 g sat)
Cholesterol 2 mg
Sodium 11 mg
No fiber
Carbohydrates 14 g
Protein 1 g

Source : Adapted from Everyday Food via The Dallas Morning News Recipe Of The Day Mailer

Low Fat Spanish Black Bean Soup

6 servings

Ingredients :

2 teaspoons chicken broth
1 teaspoon olive oil
3 cloves garlic, minced
1 medium yellow onion, minced
1 teaspoon fresh minced oregano
1 teaspoon cumin
1 teaspoon chili powder or 1/2 teaspoon cayenne pepper
1 medium red pepper, chopped
1 medium carrot, coarsely chopped
3 cups cooked black beans (from scratch;or canned, rinsed, and drained)
1-1/2 cups fat-free, reduced-sodium chicken broth
1/2 cup dry red wine
Salt and pepper to taste

Method :

1. In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil.

2. Add the garlic and onions and sauté for 3 mins.

3. Add the oregano, cumin, and chili powder and stir for another min.

4. Add the red pepper and carrot and sauté for 2 mins.

5. Puree 1-1/2 cups of the black beans in a blender or food processor.

6. Add the pureed beans to the pot.

7. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine.

8. Simmer and let cook for 1 hr.Season with salt and pepper.

Nutritional Info Per Serving (1 cup):

Cals: 149,
Fat: 1g,
Chol: 0 mg,
Sod: 134 mg,
Carb: 26 g,
Dietary Fiber: 9 g,
Sugars: 5 g,
Protein: 9g

Diabetic Exchanges :

1-1/2 Starch,
1 Very Lean Meat

Source : Low Fat Good Cooking

Diabetic Low Fat Middle Eastern Style Chicken

Yield: 10 (3 piece) servings

Ingredients :

1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces
2 cups frozen mixed pepper and onion stir-fry
2 garlic cloves, minced
2 teaspoons olive oil
1 cup fat-free, low-sodium or regular chicken broth
1 (14-1/2 ounce) can low-sodium or regular diced tomatoes
1/2 cup dark raisins
1 large bay leaf
1-1/2 teaspoon dried thyme leaves
1 teaspoon cumin
1/4 teaspoon allspice
1/8 teaspoon cloves
1/8 teaspoon black pepper
Salt to taste (optional)


Directions :

1. In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.

2. Add the onion and pepper mixture, garlic, oil, and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan.

3. Raise the heat and bring to a boil. Lower heat again and cook over medium heat, stirring frequently, 2 to 3 minutes, or until the onion is slightly
softened.

4. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper. Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly.

5. Remove the bay leaf and discard. Add salt to taste (if desired).

6. Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.


Nutritional Information Per Serving (3 pieces) :

Calories: 99,
Fat: 2 g,
Cholesterol: 27 mg,
Sodium: 106 mg,
Carbohydrate: 9 g,
Dietary Fiber: 1 g,
Sugars: 7 g,
Protein: 11 g

Diabetic Exchanges :

1/2 Carbohydrate,
1 Lean Meat

Source : "The Diabetes Snack Munch Nibble Nosh Book"Via The Diabetic Gourmet Daily Recipe Mailer

Low Fat Fish Chowder

Ingredients :

2 tsp canola oil
1 large leek, cleaned, trimmed and sliced
4 medium red potatoes, skin on, quartered
1 cup sliced mushrooms
1 cup fat-free, low sodium chicken broth
1/2 cup nonfat milk
2 tsp herbs for fish blend
1 tsp freshly ground black pepper
20 ounces sole or flounder fillets, cut into pieces
1 cup broccoli florets
1/4 cup fresh parsley, chopped

Preparation :

1. Heat oil in a Dutch oven and gently sauté leeks until softened.

2. Add potatoes and mushrooms and sauté for 2-3 minutes. Add chicken broth, milk, herbs and pepper. Partially cover and simmer for 10-12 minutes, until potatoes start become tender.

3. Add fish, broccoli and parsley. Cook on low heat for 5 minutes, until fish begins to flake.

Serves 4-6

Per Serving:

Calories 285,
Calories from Fat 40,
Total Fat 4.4g (sat 0.6g),
cholesterol 70mg,
Sodium 168mg,
Carbohydrate 29,
Fiber 4.7g,
Protein 32.2g

Source : about.com guide to low fat cooking

Low Fat Creamy Chicken Curry

Prep Time: 4 hours, 20 minutes
Cook Time: 20 minutes

Ingredients:

1 pound skinless boneless chicken breasts
Juice of 1 lemon
1 clove of garlic, minced
1 tablespoon of curry powder
1/4 cup minced onion
1 tbsp olive oil
1/2 cup finely chopped onion
1 tbsp curry powder
2 small zucchini, sliced vertically, then cut into quarters
4 plum tomatoes, cut vertically into wedges
8-ounce can no salt added tomato sauce
1 cup frozen peas
1 5 or 6 ounce pot strained nonfat yogurt*
2 tsp cornstarch

Preparation:

1. Cut chicken into pieces and place in a large resealable plastic bag.

2. Combine lemon juice, garlic, curry powder, onion and oil in a small bowl. Add to the chicken in the bag. Seal the bag and squeeze the bag so all the chicken pieces are coated in the marinade. Refrigerate for 4-6 hours.

3. Coat a large skillet with nonstick cooking spray. Cook onion on medium heat until softened. Sprinkle curry powder into skillet and stir into onion. Turn up heat and add marinated chicken to skillet and cook for 5 minutes, moving the chicken pieces around. Reduce heat; add zucchini and tomatoes, and cook for 2 minutes, continuing to stir around the skillet. Pour in tomato sauce, followed by peas. Simmer gently for 5 minutes.

4. Stir cornstarch into yogurt (to prevent curdling) and add yogurt mixture to the skillet, stirring gently for 1 minute.

5. Serve chicken curry with naan bread or whole grain rice.

Serves 4

Per Serving:

Calories 283,
Calories from Fat 53,
Total Fat 5.9g (sat 1g),
Cholesterol 66mg,
Sodium 166mg,
Carbohydrate 24.1g,
Fiber 6g,
Protein 33.4g

Note : I use Fage brand Greek yogurt, which is strained already. You can strain nonfat plain yogurt by lining a sieve/strainer with kitchen paper, a coffee filter or cheesecloth, and placing it over a small bowl. Empty a pot of yogurt into the sieve. Refrigerate and leave for at least two hours. If the yogurt contains gelatin or pectin, it may not strain as well.

Source : Low Fat Good Cooking

Low Fat Basil Chicken

Serves: 4

Ingredients :

2 Tbsp. minced garlic
1 Tbsp. salad oil
4 boneless, skinless chicken breast halves
1 cup lightly packed fresh basil leaves
3 Tbsp. lemon juice
3 Tbsp. water
1 Tbsp. soy sauce
1 Tbsp. sugar
1/2 tsp. pepper

Directions :

1. Pound chicken to 1/2 thickness. Combine garlic and oil in a skillet.

2. Stir often over medium-high heat until garlic is golden, 3 to 4 minutes. With a slotted spoon, transfer garlic to a small bowl.

3. Add chicken to pan. Cook, turning to lightly brown on both sides, about 5 minutes.

4. Cut basil leaves into thin slivers. Add 1/2 cup basil to pan, along with garlic and remaining ingredients. Cover and simmer until chicken is white in center of thickest part, 6 to 7 minutes, spooning juices over chicken often.

5. Transfer chicken to a platter; keep warm.

6. Boil pan juices, uncovered, over high heat until reduced to 1/4 cup.

7. Stir in remaining sliced basil and pour over chicken.


Nutrition Information Per Serving

calories 185
total fat 5
sat fat 1
protein 28
fiber-0
sodium 335
carbs 6
ww pts 4

Source : Low Fat Good Cooking

Dr. Gourmet Yam Gnocchi

Servings 2

Ingredients :

10 ounces yams
4 Tbsp all purpose flour
2 Tbsp whole wheat flour
1 large egg
1/4 tsp salt
1/8 tsp ground nutmeg
1/8 tsp ground black pepper
4 quarts water

Method :

1. Place a steamer basket in a large sauce pan. Add about 1 1/2 cups water and set the pan over high heat. Steam the cubed yams until very tender (about 20 minutes). Remove the steamer basket and allow the yams to cool until they are no more than warm to the touch.

2. Force all of the steamed yams through a potato ricer into a large mixing bowl. (If you don’t have a potato ricer, the yams must be chopped until there are no lumps. Do not over mash them or the gnocchi will be pasty.)

3. Add 3 tablespoons of the all purpose flour to the yams with the egg, salt, nutmeg and black pepper. Mix together using a fork. The mixture will take on a crumbly consistency. Add the 2 tablespoons of whole wheat flour and blend well.

4. Knead the dough gently until all the flour is blended in. Stop kneading when the flour is incorporated.

5. After the dough is smooth, cut it into 2 equal pieces. Place one tablespoon of all purpose flour on a cutting board and roll each piece of dough into a rope about as big around as your thumb.

6. Cut the ropes in 1/2 inch pieces (about ten per roll), and then roll the dumpling over the tines of a fork to shape the ridges of the gnocchi.

7. Boil at least 4 quarts of water and add the gnocchi no more than 2 servings at a time (20 gnocchi).

8. As they float to the top of the water, they are done. Remove them and add to prepared sauce.


Nutrition Facts : Serving size: 10 gnocchi

Calories 288 (Calories from Fat 27, 9% fat);
Total Fat 3g (Saturated Fat 1g)
Monounsaturated Fat 1g;
Trans Fat 0g;
Total Carbohydrates 58g;
Sugars 1g;
Dietary Fiber 7g;
Cholesterol 106 mg;
Sodium 339 mg;
Protein 8g

This recipe can be multiplied by 2.

Source : Dr. Gourmet
Formatted by : Chupa Babi

Low Fat Shrimp Fried Rice

Servings Per Recipe: 2

Ingredients :

2 cups cauliflower
1/4 cup diced onion
1/4 cup diced ham
4 Tbsp soy sauce
1 large egg
1 egg white

Directions :

1. Grate cauliflower then saute ham or the meat of your choice and onion with cooking spray.

2. Add cauliflower and let cook until softened.

3. Add soy sauce push cauliflower mixture to one side and scramble one egg and one egg white.

4. Once eggs are set mix into cauliflower mixture and serve.


Amount Per Serving :

Calories: 150.6
Total Fat: 6.0 g
Cholesterol: 123.6 mg
Sodium: 2,266.4 mg
Total Carbs: 10.9 g
Dietary Fiber: 3.1 g
Protein: 14.2 g

Source : Low Fat Good Cooking

Couscous and Feta Cakes - 5 pts, Carbs 4g, Fiber 2.4g

Yield : 24 cakes

Ingredient --

2 1/2 cups water
1 cup uncooked couscous
4 teaspoons olive oil -- divided
1 cup minced red onion
1 cup minced red bell pepper
1/2 cup minced green bell pepper
2 garlic cloves -- minced
1 cup crumbled feta cheese -- (4 ounces)
1/2 cup all-purpose flour
1/2 cup egg substitute
2 tablespoons minced fresh parsley
1/4 teaspoon salt
1/4 teaspoon white pepper

Preparation Method :

1. Bring water to a boil in a small saucepan; stir in couscous. Remove from heat; cover and let stand 10 minutes. Fluff with a fork.

2. Place 1 teaspoon oil in an electric skillet; heat to 375°. Add onion, bell peppers, and garlic; sauté 5 minutes. Combine couscous, onion mixture, cheese, and remaining ingredients in a large bowl; stir well.

3. Place 1/2 teaspoon oil in skillet; heat to 375°. Place 1/3 cup couscous mixture for each of 4 portions into skillet, shaping each portion into a 3-inch cake in the skillet. Cook 6 minutes or until golden brown, turning cakes carefully after 3 minutes. Repeat procedure with remaining oil and couscous mixture.

Yield: 12 servings (serving size: 2 cakes)

CALORIES 242 (28% from fat);
FAT 7.6g (sat 3.2g,mono 3.2g,poly 0.6g);
PROTEIN 10g;
CHOLESTEROL 16mg;
CALCIUM 112mg;
SODIUM 344mg;
FIBER 2.4g;
IRON 2.2mg;
CARBOHYDRATE 4g

An electric skillet or griddle works well for this recipe because there's more room for the cakes. Otherwise, use a nonstick skillet, and cook in batches. They're delicious plain or served with marinara sauce.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items):

145 Calories;
5g Fat (34.1% calories from fat);
6g Protein;
18g Carbohydrate;
1g Dietary Fiber;
11mg Cholesterol;
208mg Sodium.

Exchanges:

1 Grain(Starch);
1/2 Lean Meat;
1/2 Vegetable;
1 Fat.

Nutr. Assoc. : 0 449 0 0 0 0 0 0 0 0 0 0 0

Source: "Cooking Light, JANUARY 1996"
Formatted by : Chupa Babi
• Exported from MasterCook *

Low Fat Fresh Fish Chowder

Serves: 6 Serving size: 1 cup

You can use almost any fish.

Ingredients :

2 tbs olive oil
1 large clove garlic, minced
1 small onion, chopped
1 large green bell pepper, chopped
1 lb crushed tomatoes
1 tbs tomato paste
1/2 tsp dried basil
1/2 tsp dried oregano
1/4 c dry red wine
Dash salt and pepper
1/2 c uncooked white rice
1/2 lb fresh halibut steaks, cubed
2 tbs chopped parsley

Directions :

1. Heat the olive oil in a 3-quart saucepan. Add the garlic, onion, and green pepper; saute for 10 minutes over low heat until vegetables are tender.

2. Add the tomatoes, tomato paste, basil, oregano, wine, salt, and pepper. Let simmer for 15 minutes. Add the rice and continue to cook for 15 minutes.

3. Add the halibut and cook for about 5 to 7 minutes until fish is cooked through. Garnish stew with chopped parsley and serve.

Exchanges :

Starch 1, Vegetable 1, Medium-Fat Meat 1

Nutrition Facts :

Calories : 181(Calories from Fat 52)
Total Fat : 6 grams
Saturated Fat : 1 gram
Cholesterol :12 milligrams
Sodium : 72 milligrams
Total Carbohydrate : 22 grams
Dietary Fiber : 2 grams
Sugars : 5 grams
Protein : 10 grams

Recipe By : Richard Lee Holbert, Low Fat Good Cooking