Sweet 'n' Sour Beet Salsa

Ingredients :

31 Ounces  Aunt Nellie's Ruby Red Sweet And Sour Harvard Beets -- (2 Jars) Rinsed, Drained And Chopped, Or Pickled Beets
11 1/2  Ounces  Mandarin Oranges -- (1 Can) Peeled And Diced, Or 2 Medium Oranges
4 Tablespoons  Chopped Scallions
4 Tablespoons  Minced Cilantro
2 Tablespoons  Fresh Lime Juice
2 Teaspoons  Minced Fresh Ginger
1/2 Teaspoon  Salt

Preparation Method :

1. In a medium bowl, combine all ingredients; blend gently.

2. Cover and refrigerate for about 30 minutes for flavors to develop.

Serves 32

Nutrition Facts Per Tablespoon:

9 calories,
0 g fat,
0 g saturated fat,
0 mg cholesterol,
2 g carbohydrates,
0 g protein,
29 mg sodium,
0 g fiber

Per Serving (excluding unknown items): 

22 Calories;
trace Fat (1.5% calories from fat);
trace Protein; 5g
Carbohydrate; 1g
Dietary Fiber; 0mg
Cholesterol; 106mg
Sodium.

Exchanges: 

1/2 Grain(Starch);
0 Vegetable;
0 Fruit.

Source: Chicago Sun Times
Formatted by : Chupa Babi
* Exported from MasterCook *

Fresh Strawberry Pie

Ingredients :

4 C. Fresh Strawberries, Cut In Quarters Lengthwise

1-1/3 C. Apple Juice Concentrate

1 Tsp. Vanilla

3/4 C. Chopped Fresh Strawberries

Pinch Of Salt (Optional)

6 Tbs. Cornstarch

Directions : 

1. Wash and stem 3 pints of strawberries.

2. Cut 4 c. of berries lengthwise into quarters and set aside.

3. Chop another 3/4 c. of berries and put into blender.

4. Add remaining ingredients and blend on high for 15-20 seconds.

5. Pour into saucepan. Cook on medium-high, stirring constantly until thick.

6. Remove from heat and gently fold in berries with a rubber spatula.

7. Place in baked 9? pie shell and shape.

8. Chill.

9. Top with soy whipped cream (optional) or additional fresh strawberries prepared in the following manner: Cut berries lengthwise in 1/8? slices. 

10. Place slices side by side covering top of pie with concentrated circles. Put a whole strawberry in the center Glaze with Berry Shiny Glaze

Simple Persian Spice Mixture - Advieh

Ingredients :

1 Teaspoon  Ground Cinnamon
1/4 Teaspoon  Ground Cardamon
1/4 Teaspoon  Ground Cloves
1/4 Teaspoon  Ground Ginger

Preparation Method :

Mix everything together & store in jar w/tight cover for use when needed.

Makes 1 3/4 teaspoons

AuthorNote : The Chinese have a mix called five-spice and Indians have garam masala. The Persian advieh is an aromatic mixture that can be heightened by doubling amount of ginger. I prefer proportions given here, which are balanced & will intensify herb flavor in various dishes to which it is added.

Per Serving (excluding unknown items) : 

11 Calories;
trace Fat (15.2% calories from fat);
trace Protein;
3g Carbohydrate;
2g Dietary Fiber;
0mg Cholesterol;
2mg Sodium.

Exchanges : 

0 Grain(Starch);
0 Fat.

Source : "Chef2Chef"
Formatted by : Chupa Babi

Peaches in Fresh Berry Coulis

To choose a perfect peach, use your nose. It should exude an intense fragrance.

Ingredients :

4 large ripe Peaches, peeled, pitted, and sliced
Zest and juice of 1 Lemon
1 cup fresh Raspberries
1/2 cup whole Blueberries or Blackberries
1/3 cup Honey
Crushed Amaretto cookies (optional)

Directions :

Place peach slices in a large bowl, add zest and juice, and toss well to combine. In a blender or food processor, puree berries and honey. Press puree through a fine mesh sieve to remove seeds. Pour berry puree over peaches and toss to combine. Cover and refrigerate for at least 1 hour. Stir gently before serving and garnish with amaretto cookie crumbs, if desired.

Caramelized Onion-Stuffed Baked Potato

Ingredients :

2 medium baking potatoes, (about 1 1/2 pounds)
1/2 cup shredded Gruyère cheese, (2 ounces) divided
2 tablespoons reduced-fat sour cream
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 teaspoons butter
2 cups vertically sliced red onion
2 teaspoons sugar
2 tablespoons dry sherry
1 teaspoon Worcestershire sauce
1/2 teaspoon dried thyme
1 garlic clove, minced

Method :

1. Pierce potatoes with a fork; arrange on paper towels in microwave oven. Microwave at high 10 minutes or until done, rearranging potatoes after 5 minutes. Let stand 5 minutes.

2. Cut each potato in half lengthwise; scoop out pulp, leaving a 1/4-inch-thick shell. Combine potato pulp, 1/4 cup cheese, sour cream, salt, and pepper. Spoon potato mixture evenly into shells.

3. Melt butter in a medium nonstick skillet over medium-high heat. Add onion and sugar; sauté 8 minutes or until browned. Stir in sherry, Worcestershire, thyme, and garlic; cook 1 minute or until liquid evaporates, scraping pan to loosen browned bits. Top each potato half with about 2 tablespoons onion mixture and 1 tablespoon of cheese. Arrange stuffed potato halves on paper towels in microwave oven. Microwave at high 1 minute or until thoroughly heated.

Yield: 4 servings (serving size: 1 stuffed potato half)

CALORIES 238 (24% from fat);
FAT 6.4g (sat 3.8g,mono 1.8g,poly 0.3g);
IRON 1.7mg;
CHOLESTEROL 21mg;
CALCIUM 192mg;
CARBOHYDRATE 40.7g;
SODIUM 375mg;
PROTEIN 9.9g;
FIBER 5g

Baking the potato in the microwave makes this dish a snap to prepare. Fontina, mozzarella, or even Parmesan would work in this dish.

Author : Becky Luigart-Stayner
Source : Cooking Light, March 2005

Formatted by : Chupa Babi

Cumin Quick Bread - 16.4g carbs, 0.6g fiber

Ingredients :

1 1/2 cups all-purpose flour
2 tablespoons Splenda, or other "measures-like-sugar" calorie-free sweetener
1 tablespoon baking powder
2 teaspoons ground cumin
1/2 teaspoon cumin seed, slightly crushed
1/4 teaspoon dry mustard
1/4 teaspoon salt
2/3 cup fat-free milk
1/3 cup egg substitute
2 1/2 tablespoons vegetable oil
2 tablespoons picante sauce
Cooking spray

Method :

1. Preheat oven to 350°.

2. Combine first 7 ingredients in a medium bowl; make a well in center of mixture. Combine milk and next 3 ingredients; stir well. Add to flour mixture, stirring just until dry ingredients are moistened.

3. Spoon batter into an 8 1/2- x 4 1/2-inch loafpan coated with cooking spray. Bake at 350° for 40 minutes or until a wooden pick inserted in center comes out clean. Remove from pan, and let cool on a wire rack.

Yield: 10 servings (serving size: 1 slice)

CALORIES 115 (0.0% from fat);
FAT 3.9g (sat 0.5g,mono 0.0g,poly 0.0g);
IRON 0.0mg;
CHOLESTEROL 0.0mg;
CALCIUM 0.0mg;
CARBOHYDRATE 16.4g;
SODIUM 262mg;
PROTEIN 3.4g;
FIBER 0.6g

ChupaNote: If you're lucky enough to have leftovers, it makes a wonderful savory bread pudding with grilled veggie left-overs.

Source: Oxmoor House, March 2006
Formatted by : Chupa Babi

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 Parmesan Cheese Baked Chicken

Ingredients :

4 chicken breasts
1 cup eggbeaters or 4 eggs
1 cup grated lowfat parmesan cheese

Method :

1. Dip chicken breasts in eggs/eggbeaters

2. Then dip chicken breasts in parmesan cheese

3. Place on cookie sheet sprayed with Pam

4. Bake in oven at 425 degrees til cooked, about 30-40 minutes.

Source : Low Fat Good Cooking

Low Fat Eggplant Relish

Here is a lowfat egglant relish. Most of them (also called caponata in italian and savory) are pretty fatty because of all the olive oil. The Sicilians make theirs with raisins and much sweeter(more likechutney). Hope this brings back happy memories!

Ingredients :

Chopped-Eggplant Relish
2 medium eggplants, (about 2 pounds)
2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1/2 teaspoon paprika
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/8 teaspoon pepper
2 garlic cloves, minced

Preparation Method :

1. Preheat oven to 400°.

2. Pierce eggplants several times with a fork. Place eggplants on a baking sheet, and bake at 400° for 40 minutes or until tender (eggplants should be tender yet firm enough to chop).

3. Cut each eggplant lengthwise into quarters; drain well. Peel eggplant; chop pulp.

4. Combine the chopped eggplant and remaining ingredients in a medium bowl; stir mixture gently.

Yield: 2 cups (serving size: 1/4 cup)

CALORIES 26 (3% from fat);
FAT 0.1g (sat 0.0g,mono 0.0g,poly 0.1g);
IRON 0.7mg;
CHOLESTEROL 0.0mg;
CALCIUM 37mg;
CARBOHYDRATE 6.3g;
SODIUM 78mg;
PROTEIN 1.1g;
FIBER 1.5g

Source : Cooking Light, March 1997
Formatted by : Chupa Babi

Low Fat Vegetarian Recipes - Starwberry Blasamic Sorbet - 2 pts

Serves 4

Ingredients :

3/4 cup balsamic vinegar
4 cups strawberries, hulled and halved, plus 4 berries, coarsely chopped
1 tablespoon dark honey


Preparation Method :

1. In a small nonaluminum saucepan, bring the vinegar to a simmer over medium-low heat. Cook until reduced by half, about 5 minutes. Remove from the heat and let cool.

2. Place the halved strawberries in a blender or food processor. Process until very smooth. Pass the puree through a fine-mesh sieve placed over a bowl, pressing firmly on the solids with a rubber spatula or the back of a wooden spoon to extract all the juice. Discard the solids. Add the balsamic reduction and the honey to the puree and stir to combine. Cover and refrigerate until cold.

3. Freeze the strawberry mixture in an ice-cream maker according to the manufacturer's instructions. Store in the freezer until ready to serve or for up to 2 days. Spoon into individual bowls and garnish with the chopped strawberries.


Nutritional Analysis(per serving) :

Calories 98;
Total fat < 1 g (Monounsaturated fat 0 g,Saturated fat 0 g);
Carbohydrate 24 g;
Fiber 1 g
Protein 1 g
Cholesterol 0 mg
Sodium 17 mg

Dietitian's tip:

Good-quality balsamic vinegar is the key to this frozen version of a classic Italian dish. Perfect served as dessert or as a between-course intermezzo. It's loaded with vitamin C.

Source : Mayo Clinic
Formatted by : Chupa Babi

Turkey and Roasted Red Pepper Meat Loaf

Yield: Makes 4 servings

Ingredients :

1 1/2 pounds ground turkey
1 small yellow onion, chopped
1/2 cup bread crumbs
1 egg, beaten
1 cup grated Parmesan
2 tablespoons plus 2 teaspoons Dijon mustard
1 cup flat-leaf parsley, chopped
1 7-ounce jar roasted red peppers, cut into 1/2-inch pieces
Kosher salt and pepper
1 tablespoon white wine vinegar
3 tablespoons extra-virgin olive oil
6 cups mixed greens


Directions :

1. Heat oven to 400° F.

2. Combine the turkey, onion, bread crumbs, egg, Parmesan, 2 tablespoons of the mustard, the parsley, red peppers, 3/4 teaspoon salt, and 1/2 teaspoon pepper in a large bowl.

3. Shape the meat into an 8-inch loaf and place in a baking dish. (See Tip, below.)

4. Bake until no trace of pink remains (internal temperature should be 165° F), about 45 minutes.

5. Transfer to a cutting board and let rest 15 minutes before slicing.

6. Whisk together the remaining mustard, the vinegar, oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a small bowl.

7. Divide the greens among individual plates and drizzle the vinaigrette over the top.

8. Serve with the sliced meat loaf.


Tip:

A loaf pan isn't the best choice for baking meat loaf. Instead use a large pan with 1 1/2- to 2-inch sides, such as a metal, glass, or ceramic 7-by-11-inch baking dish, which will allow the heat to circulate over the meat, cooking it evenly.

Source : Gwen Tweedy, Low Fat Good Cooking

Low Fat Breakfast Recipes - Cold Tossed Noodles with Bean Sprouts - 5 pts

Ingredients :

1 tablespoon soy sauce
1 tablespoon sesame seed oil
1 tablespoon Hunan chili paste -- or any brand of Chinese chili paste, optional*
1 teaspoon wine vinegar
4 tablespoons diced fresh scallions -- or 2 scallions with green tops, diced
1 teaspoon minced fresh garlic -- or 2 large cloves garlic, finely minced

Marinade:

1 tablespoon sesame seed oil
1/2 teaspoon sugar
1/2 teaspoon salt
1/4 teaspoon white pepper


Ingredients:

large kettle boiling water
1/2 pound very thin noodles -- fresh or dried
1/2 pound fresh bean sprouts -- or 1 can (14-ounces) bean sprouts


Preparation Method :

1. Before you start, mix seasoning ingredients together in large bowl. Mix marinade ingredients together in medium bowl.

2. Cook noodles according to package directions until just tender (al dente).

3. Rinse in cold water and drain well.

4. Add noodles to seasoning in bowl and toss to coat well. Set aside.

5. While noodles are cooking, add 3 cups boiling water to 2-quart saucepot.

6. Add bean sprouts and parboil for no more than 15 seconds. Drain under cold water.

7. Add bean sprouts to marinade ingredients in bowl and toss to coat well.

8. For canned bean sprouts, drain well, then add to marinade in bowl. Toss to coat well.

9. Add marinated bean sprouts to seasoned noodles. Mix together well.

Spoon to serving platter.

Makes 4 to 6 servings

Variation: The noodles may also be served plain without bean sprouts or substitute 1 to 2 T. oyster sauce for Hunan chili paste. Another variation is to substitute a raw cucumber, sliced into thin slivers, for the bean sprouts. Top it with sliced [favorites].

* The amount of chili paste you use depends on how hot you like it: fiery hot (2 to 3 T), medium hot (1 to 1 1/2 T), or mild (1/2 T). Different brands vary in intensity of hotness. Experiment for best results.


Recipe By : "The 15 Minute Chinese Gourmet" by Elizabeth Chiu King
Cuisine : "Chinese" S(Formatted by Chupa Babi)
* Exported from MasterCook *

Low Fat Baked Breakfast Apples

Makes 2 servings.

Microwave Directions Also Included

Ingredients :

2 medium apples, cut into bite-size pieces
2 tablespoons snipped, pitted whole dates
1/4 teaspoon ground cinnamon
1/2 cup apple juice
1 tablespoon raspberry spreadable fruit
1/4 cup low-fat granola cereal

Method :

1. Combine apples and dates in two individual casseroles. Sprinkle cinnamon over fruit mixture.

2. Pour half the apple juice over each apple mixture.

3. Bake, covered, in a 350 degrees F oven for 20 to 25 minutes or until apples are slightly tender.

4. Stir spreadable fruit and dollop atop apple mixture; sprinkle with granola.

5. Serve warm.

Microwave directions:

1. Combine apples and dates in two individual microwave-safe casserole dishes.
2. Sprinkle with the cinnamon. Reduce apple juice to 1/4 cup; divide evenly between casseroles.
3. Microwave,covered, high for 3 to 4 minutes or until apples are slightly tender.
4. Stir spreadable fruit; dollop on top of apples in the casseroles; sprinkle with granola.
5. Serve warm.

Food exchanges:

2 fruit, 1/2 bread.

Nutritional facts per serving :

calories: 188 , total fat: 1g, saturated fat: 0g, cholesterol: 0mg, sodium: 15mg, carbohydrate: 47g, fiber: 4g, protein: 1g

Source : Low Fat Good Cooking

Low Fat Protein Recipes - Creamy Succotash

Ingredients :

4 cups frozen lima beans
1 cup water
2/3 cup fat-free mayonnaise
2 teaspoons Dijon mustard
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
2 medium tomatoes -- finely chopped
1 small onion -- finely chopped

Preparation Method :

1. In a large saucepan, bring lima beans and water to a boil. Reduce heat; cover and simmer for 10 minutes. Add corn; return to a boil. Reduce heat; cover and simmer 5-6 minutes longer or until vegetables are tender. Drain; cool for 10-15 minutes.

2. Meanwhile, in a large bowl, combine the mayonnaise, mustard, onion powder, garlic powder, salt and pepper. Stir in the bean mixture, tomatoes and onion. Serve immediately or refrigerate.


Per Serving (excluding unknown items):
110 Calories;
trace Fat (3.4% calories from fat);
5g Protein;
22g Carbohydrate;
3g Dietary Fiber;
0mg Cholesterol;
306mg Sodium.

Exchanges:

1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.

NOTES : FLEX POINTS PER SERVING: 2

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

Recipe By : Shannon Koene of Blacksburg, Virginia
Source : "Taste of Home Light and Tasty Oct/Nov 2007"
* Exported from MasterCook *

Smart Ones Recipes - Smoked Salmon with Horseradish Sauce

Ingredients :

1/2 cup low-fat sour cream
Smoked salmon, 2-4 ounces per person
2 Tbs Horseradish sauce or more to taste
1 medium sweet onion, finely chopped

Horseradish Sauce :

1 cup fresh horseradish root, peeled & cut into 1/2" cubes
1/4 cup white vinegar, or more if necessary
1/2 teaspoon salt

Directions :

1. Put the horseradish root cubes in a food processor and grind them to fine particles. This will take 3-4 minutes. Be careful not to inhale the very irritating fumes.

2. Pour the white vinegar onto the ground horseradish until it is thoroughly moist. Season with salt and mix well.

3. Store the prepared horseradish in the refrigerator in a tightly covered container and use it as a condiment.

4. Mix the sour cream with the prepared horseradish. Serve individual portions of smoked fish, accompanied by the chopped onion and additional Horseradish Sauce.

Nutrients per serving:

Calories 170, Fat 3g, Saturated Fat 2g, (16% of calories from fat) Protein 30g, Carbohydrate 5g, Cholesterol 47mg, Fiber 0.5g

Source: Adopted from Dr. Weil

Low Fat Protein Recipes - Pineapple Coconut Frappe - Caribbean

Makes 2 servings, about 1 cup each

Active Time: 5 minutes
Total Time: 5 minutes
Ease Of Preparation : Easy

Ingredients :

1 1/2 cups chopped pineapple
1 cup low-fat milk
1/3 cup "lite" coconut milk
10 ice cubes

Method :

- Blend pineapple, milk, coconut milk and ice cubes in a blender until frothy.

Nutrition Information: Per serving:
143 calories; 4 g fat (3 g sat, 1 g mono); 8 mg cholesterol; 23 g carbohydrate; 6 g protein; 2 g fiber; 78 mg sodium; 134 mg potassium.

1 1/2 Carbohydrate Servings

Source: Eating Well Magazine
Formatted by : Chupa Babi in MC

A great use for leftover coconut milk.

Low Fat Protein Recipes - Spicy Fruit Chutney

Spicy Fruit Chutney - 2 pts

Servings: 10

Ingredients :

1/4 cup dried apricots, finely chopped
1/2 cup dark brown sugar
1/2 cup golden raisins
1 cup water
3 cups fresh cranberries
1 Granny Smith apple - peeled, cored and chopped
1 teaspoon grated lemon zest
1/4 cup fresh lemon juice
1/4 cup chopped crystallized ginger
1/2 teaspoon red pepper flakes

Method :

1. In a saucepan, combine apricots, dark brown sugar, golden raisins and water. Bring to a boil. Reduce heat and simmer; stir while simmering for 5 minutes. Stir in cranberries, apple and lemon zest; simmer for 10 more minutes.

2. Stir lemon juice, ginger and pepper flakes into the mixture before removing from heat. Serve chilled or at room temperature. Keeps well in refrigerator.

Per Serving (about 1/4 cup):
96 Calories; trace Fat (1.2% calories from fat); trace Saturated Fat; 1g Protein; 25g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 7mg Sodium. Exchanges: 0 Grain(Starch); 1 Fruit; 1/2 Other Carbohydrates.

Source: Low Fat Lifestyle
Formatted by : Chupa Babi in MC

ChupaNote: turn up the heat - use 1 teaspoon red pepper flakes. Add one cinnamon stick to saucepan with raisins and water.

Protein Recipes - Ana's Bulgur Pilaf

ANA'S BULGUR PILAF
(Bulgur wheat with toasted pasta, onions & brown butter)

Ingredients :

12 oz coarse bulgur
3 TBS brown butter
1 onion -- finely chopped
5 cups chicken broth or water
salt & freshly ground black pepper
2 coils or nests of angel hair pasta -- crushed into ¼ inch small pieces (optional)

Preparation Method :

1. Place pasta on a baking sheet and bake in the oven at 350 degrees until it's caramel brown.

2. Place 3 TBS butter in a small heavy saucepot and simmer until it starts to foam and then turn brown--about 4 minutes. It should smell like hazelnuts. Strain thru a fine strainer and set aside.

3. Wash the bulgur and drain.

4. In a large saucepan with a lid, add 2 TBS brown butter and soften the onions by cooking for about 5 minutes. Add bulgur and cook for 1-2 minutes. Add broken pasta and liquid and season with a little salt and pepper. Cook vigorously for 5 minutes, then reduce the heat and simmer until almost all the liquid is absorbed.

5. Remove the pan from the heat. Lift the lid, place a dry dishtowel over it and press the lid down tightly on top. Leave to steam for a further 15-20 minutes. The cloth will absorb all the moisture.

6. Fluff with a fork and serve hot with yogurt and a drizzle more of brown butter.

Serves 6

Per Serving (excluding unknown items): 42 Calories; trace Fat (3.4% calories from fat); 1g Protein; 9g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 3mg Sodium. Exchanges: 1 1/2 Vegetable.

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

Formatted by : Chupa Babi in MC
© Ana Sortun, 2006
* Exported from MasterCook *

Low Fat Protein Recipes - CL Mushroom Sauce

CL Mushroom Sauce - 6 pts

1 1/2 cups dried porcini mushrooms (about 1 1/2 ounces)
2 teaspoons olive oil
1/2 cup finely chopped prosciutto (about 2 ounces)
1/2 cup finely chopped onion
4 cups sliced cremini or button mushrooms (about 8 ounces)
1/2 teaspoon grated lemon rind
1/2 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, minced
1 cup fat-free, less-sodium chicken broth
3/4 cup dry red wine
1 tablespoon cornstarch
1 tablespoon water
4 cups hot cooked cavatappi (about 2 cups uncooked pasta)


Combine boiling water and porcini mushrooms in a bowl; cover and let stand for 30 minutes. Drain. Rinse and coarsely chop porcini mushrooms. Heat oil in a medium skillet over medium-high heat. Add prosciutto, and sauté 1 minute. Add onion; sauté for 3 minutes or until tender. Stir in the porcini mushrooms, cremini mushrooms, and next 4 ingredients (cremini mushrooms through garlic); cook 4 minutes or until browned, stirring frequently. Stir in broth and wine, scraping the pan to loosen browned bits.

Bring to a boil; cook for 3 minutes. Combine the cornstarch and 1 tablespoon water in a small bowl. Add cornstarch mixture to pan; bring to a boil. Cook 1 minute, stirring constantly. Add pasta, tossing to coat.

Yield
4 servings (serving size: about 1 1/2 cups pasta)

Nutritional Information :
CALORIES 304(15% from fat); FAT 5.1g (sat 1g,mono 2.6g,poly 1g); PROTEIN 15.4g; CHOLESTEROL 8mg; CALCIUM 24mg; SODIUM 627mg; FIBER 4.6g; IRON 4.9mg; CARBOHYDRATE 48.9g

Source: Cooking Light, OCTOBER 2001
Formatted by : Chupa Babi in MC: 10.14.02