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

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 Spinach Pasta

Ingredients :

10 Ounces  Spinach Spaghetti
6  Ounces  Spinach Leaves, Whole -- One Bag
1  Cup  Fresh Basil Leaves
1/2 Teaspoon  Garlic -- Minced
1 Cup  Tofu, Silken, Mori-Nu Lite
2/3 Cup  Vegetable Broth
1 1/2  Cups  Halved Cherry Tomatoes
1 Dash  Freshly Ground Black Pepper -- To Taste

Preparation Method :

1. Bring a large pot of water to a boil. Add the pasta and cook according to package directions. Just before the pasta is done, add the spinach and cook until wilted, 30 to 45 seconds.

2. Meanwhile, place the basil and garlic in a food processor and process just until chopped. Add the tofu and the salt. Process until smooth. Place in a saucepan with the vegetable broth and heat gently-do not boil.

3. Drain the fettuccine and spinach. Place in a serving bowl, pour the tofu mixture over the pasta and toss well to mix. Sprinkle the cherry tomatoes over the pasta and season with pepper.

NOTES : Recipe Hint:  

To make this dish a little spicier, add a dash or two of Tabasco sauce to the tofu mixture. If you are a real spinach lover, use two bags of the baby spinach leaves instead of one.

Per Serving : 

331 Calories; 

2g Fat (6.4% calories from fat); 

15g Protein; 

62g Carbohydrate; 

10g Dietary Fiber; 

trace Cholesterol; 

373mg Sodium.  

Exchanges : 

4 Grain(Starch); 

1/2 Vegetable; 

0 Fat.

* Exported from MasterCook *

Thai Fried Rice

Ingredients :

For the Sauce :

1 1/2 Tablespoons  Soy Sauce -- To 2 Tablespoons
1 1/2 Tablespoons  Lime Juice
2 Teaspoons  Honey -- Or Sugar, Or To Taste
1 Teaspoon  Thai Hot Sauce -- To 2 Teaspoons, Or To Taste

For the Rice :

1/2 Tablespoons  Canola Oil -- To 2 Tablespoons
2 Garlic Cloves -- To 3, Minced
2 Teaspoons  Ginger -- Minced
2 Scallions -- Minced
1 Stalk  Fresh Lemongrass -- Trimmed, Minced (About 1 Tablespoon)
1 Carrot -- Sliced As Thinly As Possible
1/2 Red Bell Pepper -- Cut Into 1" Pieces
1 Cup  Napa Cabbage -- Or Other Asian Cabbage, Thinly Sliced
1 Cup  Collard Greens -- Cut Into 1-Inch Pieces
3 Cups  Cooked White Rice -- To 4 Cups, Preferably Uncle Ben's
1 Cup  Mung Bean Sprouts
1/2 Cup  Chopped Fresh Mint -- Or Cilantro

Preparation Method :

For the Sauce : 

1. Combine the soy sauce, lime juice, sugar, and hot sauce in a small bowl and stir to mix.

2. Just before serving, heat a wok or a large non-stick frying pan over a high flame. Swirl in the oil. Add the garlic, ginger, scallions, and lemongrass. Stir-fry these ingredients for 15 seconds, or until fragrant but not brown. Add the carrot, bell pepper, napa, and collard greens and stir-fry for 1 to 2 minutes, or until crispy-tender.

3. Stir in the rice and bean sprouts an stir-fry for 2 minutes, or until the ingredients are thoroughly heated. Stir in the sauce and half the mint and cook for 30 seconds. Correct the seasoning, adding soy sauce or lime juice to taste. Sprinkle th remaining mint on top and serve at once.

AuthorNote : Fried rice gets a Thai twist at the restaurant Panawan in Mai Sariang in northern Thailand. ... If unavailable [lemongrass] use 1 teaspoon freshly grated lemongrass.

Per Serving (excluding unknown items) : 

198 Calories; 

4g Fat (17.6% calories from fat); 

4g Protein; 

37g Carbohydrate; 

2g Dietary Fiber; 

0mg Cholesterol; 

291mg Sodium.  

Exchanges : 

1 1/2 Grain(Starch); 

1 Vegetable; 

0 Fruit; 

1/2 Fat; 

0 Other Carbohydrates.

Source : "High-Flavor, Low-Fat Vegetarian Cooking by Steven Raichlen, 1995."

Formatted by : Chupa Babi

* Exported from MasterCook *

BBQ Tempeh

Ingredients :

1 block of tempeh
BBQ sauce


Method :

1. Heat oven to 400 degrees F.

2. Line a cookie sheet with non-stick foil.

3. Take the tempeh and cut it in half so you have essentially 2 squares of it. Put them in a steamer basket, and steam them in a covered pot on the stove for 20 minutes. 

4. Remove from the basket when done, and let cool enough to handle. Slice each half in half again to make 2 thinner squares of  tempeh, so you should now have 4 squares of  tempeh. (like cutting a cake round in half). 

5. Then slice them into "ribs" - just cut them into slices about 1 1/2" wide. Lay them on the foil on the cookie sheet and using a brush, brush them with the BBQ sauce. Keep a watch on them, checking every 5 - 10 minutes, until BBQ sauce looks like it is cooked. 

6. When it looks that way, turn the pieces over and brush the other side with BBQ sauce and do the same thing, and check again every 5-10 minutes until the sauce looks like it is cooked through - it should be darker in color than when you brushed it on, etc. 

Note : You can keep adding BBQ sauce as much as you would like, back and forth, but don't go on forever, or you will burn the tempeh. Serve the "ribs" with your choice of oven "fries" or non-fat potato salad or whatever sounds good to you - just be sure to make them fat free.

Recipe by : Annie Littlewolf

Roasted Red Pepper Hummus with Cilantro - 4 pts ; 32g Carbohydrate; 7g Dietary Fiber

Ingredients :

2 Red Bell Peppers
4 large Garlic Cloves -- unpeeled
15 1/2  ounces  Chickpeas, canned -- (1 can) rinsed and drained
2 tablespoons  Tahini -- Sesame Seed paste
2 tablespoons Lemon Juice
1 tablespoon  Mild Cayenne Pepper Sauce
1/4 cup  chopped fresh Cilantro

For dipping :  Sorted Vegetable Sticks

Preparation Method :

Preheat the broiler. Place the peppers on a foil-lined baking sheet. Wrap the garlic in foil and place on the sheet. Broil the peppers 6-inch from the heat for 15 to 20 minutes, turning until charred on all sides. Broil the garlic for 15 minutes. Place the peppers in a sealed bag and let stand for 10 minutes.

Meanwhile, when it's cool enough to handle, peel the garlic and finely chop in a food processor. When the peppers are cool enough to handle, peel, core, and seed them. (You should have 1 cup of roasted peppers.) Add the peppers, chickpeas, tahini, lemon juice, and pepper sauce to the processor and blend until smooth. Add the cilantro and process just until combined. For best flavor, store refrigerated for at least 4 hours or up to 3 days. Serve with vegetable sticks or use as a spread for wraps or sandwiches.

Author Note : Chickpeas are the main attraction in this Middle Eastern spread. Just 1/2 cup of this tasty snack delivers 7 grams of fiber.

Per Serving (excluding unknown items) : 

198 Calories;
5g Fat (23.6% calories from fat);
7g Protein;
32g Carbohydrate;
7g Dietary Fiber;
0mg Cholesterol;
432mg Sodium.

Exchanges : 

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

Source : "Sugar Solution Cookbook by the editors of Prevention magazine with Ann Fittante, 2006"
Formatted by : Chupa Babi

Low Fat Chili Pepper Chicken Breasts

Serving Size  : 4

Ingredients :

4 Boneless Skinless Chicken Breasts (2 whole breasts, split)

1 tablespoon Water

2 teaspoons Chili Powder

1 teaspoon Mexican Oregano

1 teaspoon Dried Garlic Granules or Chips

1/2 teaspoon Ground Black Pepper

1/2 teaspoon Ground Cumin

1/2 teaspoon Salt

Juice of 1 Lime

Method :

1. Mix water with the Chili Powder, Oregano, Garlic, Pepper and Cumin. 

2. Place the chicken in a bowl and sprinkle with the lime juice. Rub both sides of the chicken breasts with the chili paste. 

3. Cover the bowl with plastic wrap and refrigerate overnight or for a minimum of 2 hours. 

4. Heat grill or prepare charcoal fire. Remove chicken from refrigerator and sprinkle with salt.

5. Grill for about 10 minutes or until done, flipping frequently, and putting down the cover, with vents open, during cooking. 

6. When chicken is done, remove from the grill and allow to rest for 1 minute.

Per serving:

269 Calories (kcal); 

3 g Total Fat; (11% calories from fat); 

55 g Protein;

2 g Carbohydrate; 

137 mg Cholesterol; 

433 mg Sodium

Source : The All Around Cooking mailer 

Low Fat Recipe - White Chicken Lasagna

Ingredients :

1 tablespoon non-transfat margarine
2 tablespoons whole grain flour
2 cups low-fat milk
1 tablespoon dried thyme
1/4 teaspoon black pepper
9 ounces whole grain lasagna noodles, cooked according to box directions
1 pound cooked chicken, shredded or sliced thin
8 ounces frozen or canned artichokes, quartered
8 ounces white button mushrooms, quartered
15 ounces Ricotta cheese, low-fat
3 ounces lowfat Mozzarella cheese, shredded
3 ounces lowfat Parmesan cheese, grated

Preparation :

1. Preheat oven to 350 degrees. 

2. In a small sauce pan over medium heat, add the margarine and flour. As the margarine melts, whisk it together with the flour. Continue to stir over medium heat for about 1 minute. Add about a 1/4 cup of milk to the pan and whisk vigorously to remove any lumps. Add the remaining milk, mix well, and continue to cook until mixture thickens slightly (about 3 minutes). Stir in the thyme and pepper. 

3. Set aside a 1/4 cup of the mozzarella and parmesan cheeses for later. In a small bowl, stir together the ricotta and the remaining mozzarella and parmesan cheeses. 

4. Add a small amount of sauce to the bottom of a baking pan, 9 x 13 x 2 inches (or similar). Place lasagna noodles in a single layer on the bottom to cover. Spread half of the ricotta mixture evenly over the noodles. Place 1/2 of the artichokes, chicken, mushrooms, and corn evenly over the ricotta. Pour 1/3 of the white sauce over this and spread evenly with a wooden spoon or spatula. 

5. Top with another layer of noodles and repeat previous step. 

6. Top with final layer of noodles. Pour the remaining white sauce over the noodles and spread evenly with spoon. Top lasagna with the reserved mozzarella and parmesan. 

7. Place in oven and bake for 50 to 60 minutes until top is golden brown and lasagna begins to bubble. Let cool for about 5 minutes before cutting. 

9. Serve alone or with a nice crunchy salad. 

Less Fat Acorn Squash and Sweet Potato

Preparation Time :1:15

Serving Size : 8

Ingredient

1 large onion -- chopped,
1 1/2 pounds Sweet Potatoes -- peeled and cubed (about 5 cups)
1 small acorn squash -- quartered, seeded, pared (about 4cups)
13 3/4 ounces Chicken Broth
4 tablespoons
1% low-fat milk -- to 6 T
1/2 teaspoon Salt
1/4 teaspoon White Pepper
1/4 cup Light sour cream -- optional
Ground Nutmeg -- optional

Preparation Method:

1. Saute onion in broth or water in lg. saucepan over med.
2. Heat until onion istranslucent, about 6 min.
3. Add potatoes, squash and broth.
4. Simmer, covered,until veggies are tender, about 25 min.
5. Cool slightly.

6. Working in batches, place the veggies with their liquid in food processor.
7. Whirl until pureed.
8. Return the puree to the saucepan.
9. Stir in the nonfatmilk for desired consistency.
10. Season with salt and pepper.
11. Heat over lowheat.

Top each serving with dollop of light sour cream and a sprinkle of nutmeg.

Per Serving (excluding unknown items): 1
05 Calories;
1g Fat (6.3% caloriesfrom fat);
3g Protein;
23g Carbohydrate;
3g Dietary Fiber;
1mg Cholesterol;
304mg Sodium.

Exchanges:

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

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

less fat Honey-Mustard Cod

Makes 4 servings.

Ingredients :

4 cod fillets (4 ounces each)
1 tbsp. Dijon mustard
1 tbsp. coarse mustard
1 tbsp. nonfat yogurt
1 tbsp. nonfat mayonnaise
1 tbsp. honey

Method :

1. Place the cod on a baking sheet coated with nonstick spray.
2. In a small bowl, combine the Dijon mustard, coarse mustard, yogurt, mayonnaise and honey.
3. Divide the mixture among the fillets, covering the top surface of each.
4. Bake at 400 degrees for 20 minutes.
5. Lay a sheet of foil over the fish, turn off the oven, and let the fish stand for 5 minutes.

Nutritional values:

Calories 122,
Total fat 1.1g,
Cholesterol 49mg.

Low Fat Recipe : Turkey and Black Bean Chili

Makes 5, 1 cup servings.

Ingredients :

vegetable cooking spray
1 cup coarsely chopped onion
1/2 cup sliced celery
2 (16-ounce) cans unsalted black beans
1 (10-ounce) can whole tomatoes with green chilies, undrained
6 ounces diced, cooked turkey breast
1 tablespoon chili seasoning mix
5 tablespoons nonfat sour cream
sweet red pepper strips

Method :

1. Coat an iron skillet with cooking spray.
2. Place over medium-high heat until hot.
3. Add onion and celery and saute until tender.
4. Let cool slightly, then transfer mixture to an electric blender.
5. Drain beans and reserve liquid.
6. Add half of beans and all of liquid to blender.
7. Process until smooth and return to iron skillet.
8. Add remaining beans, tomatoes and chilies, turkey, and chili seasoning to skillet.
9. Cook over medium heat until hot.
10. Ladle into bowls, top with sour cream and garnish with pepper strips.

Nutritional values:

Calories 259,
Fat 2 g,
Protein 22.7 g,
Carbohydrate 36.1 g,
Cholesterol 23 mg,
Sodium 442 mg,
Fiber 6.7 g.

Points 5.

Source : Low Fat Recipes

Spicy Cumin Chickpeas

Makes 8 servings.

Ingregients:

2 tsps. olive oil
1 large onion, chopped
3 small garlic cloves, minced
1 tsp. minced fresh ginger
4 canned tomatoes packed in tomato juice (reserve the tomato juice)
3 tsps. ground coriander
1/2 tsp. ground cumin
1/2 tsp. cinnamon
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1/4 tsp. ground cloves
1/8 tsp. cayenne pepper
2 15-ounce cans of chick peas, drained and rinsed
1/4 cup minced fresh parley

Method:

1. In a large, heavy skillet, warm the olive oil over moderately low heat.
2. Add the onion, garlic, ginger and cook, stirring occasionally, until softened, 3 to 5 minutes.
3. Add the tomatoes, breaking them into pieces with the spatula.
4. Add 1/2 cup of the reserved tomato juice along with the remaining spices.
5. Cook, stirring occasionally for 5 minutes; add the chick peas.
6. Cook for an additional 10 minutes.
7. If the mixture gets too thick, add more tomato juice.
8. Add the parsley and toss.
9. Serve over rice.

Nutritional values:

Calories 160,
Fat 2.5g,
Saturated Fat 0g,
Cholesterol 0mg,
Sodium 540mg,
Carbohydrates 28g,
Dietary Fiber 6g,
Sugars 7g,
Protein 6.

Source : Low Fat Good Cooking

Forest Mushroom Sauce

Serving Size : 4

Ingredients :

1 Medium Onion -- Finely Chopped
1 Garlic Cloves -- Peeled And Finely Chopped
2 Slices Fresh Ginger Root -- Quarter-Sized, Peeled And Finely Chopped
2 Teaspoons Extra-Virgin Olive Oil -- Or Virgin Olive Oil
1/2 Pound Cremini Mushrooms -- Halved And Thinly Sliced
1/2 Pound Shiitake Mushrooms -- Halved And Thinly Sliced
1/2 Pound Chanterelle Mushrooms -- Halved And Thinly Sliced
1 Cup Dry White Wine -- Or Stock
1 Tablespoon Balsamic Vinegar
1 Tablespoon Fresh Tarragon -- Finely Chopped

Preparation Method :

1. Place the onion, garlic, and ginger in a very large saucepan.

2. Drizzle with the oil and stir around in the pan until all three ingredients are lightly coated with the oil.

3. Cook over low heat, partially covered, stirring occaisionally, until the onion is tender, about 10 minutes.

4. Add the musghrooms and wine or stock and increase the heat to medium.

5. Cover and cook, stirring occaisionally,

6. Until the mushromms have wilted down to about half their original volume, about 6 minutes.
7. Uncover and cook over moderately low heat until the mushrooms ar very soft and the liquid in the pan evaporates, about 20 to 25 minutes.

8. Remove from the heat and stir in the vinegar and tarragon.

Textured yet tender, this sauce has all the rich colors of late autumn in redwood country and the woody flavors of a New England forest.

Tip”s : Serve with [favorites] either grilled, broiled, or roasted. Also with sauteed or poached [favorites].

Per Serving (excluding unknown items):

430 Calories;
4g Fat (7.0% calories from fat);
12g Protein;
93g Carbohydrate;
14g Dietary Fiber;
0mg Cholesterol;
22mg Sodium.

Exchanges:

2 1/2 Grain(Starch);
9 1/2 Vegetable;
0 Fruit;
1/2 Fat.

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

Source: "100 Simple Sauces for Today's Healthy Home Cooking: Easy-to-Prepare Salsas, Relishes, Chutneys, Marinades, and Much More by Carl Jerome, Henry Holt & Co, 1997 [ISBN: 0-8050-4799-9]"

S(Formatted by Chupa Babi): "May 2009"

Easy To Make Fresh Apple Cake

Ingredients:

2 eggs or 1/2 cup egg substitute
1 1/2 cups granulated sugar
1/2 cup applesauce
2 teaspoons vanilla extract
2 teaspoons apple pie spice
1/2 teaspoon salt
2 teaspoons baking soda
2 cups all-purpose flour
4 cups apples, peeled and diced

Method :

1. Heat oven to 325 degrees.
2. Beat eggs and add sugar, applesauce, vanilla, apple pie spice, salt and baking soda.
3. Slowly add flour.
4. Fold in apples and spread mixture in a 9 x 13 pan.
5. Bake for one hour.
6. Cake is best after being refrigerated for one to two days before serving.

Makes 24 servings.

Nutritian Value :

Calories 98,
Fat 0.3 g,
Sodium 118 mg,
Fiber 0.8 g.


Points 2.

low Fat Beef Oriental Rice

Ingredients :

1 1/2 pounds lean round steak
1/4 teaspoon minced onion
1/4 teaspoon minced garlic
1 tablespoon low sodium soy sauce
1/4 cup water
1/8 teaspoon coarsely ground pepper
1 low sodium beef bouillon cube
1 1/2 cups hot water
1 16 ounce package frozen broccoli florets
1 16 ounce package frozen cauliflower florets
1/2 cup julienned carrot
2 1/2 cups sliced fresh mushrooms
1/2 cup sliced water chestnuts
1/2 cup chopped celery
4 cups cooked white rice

Method :

1. Preheat oven to 350 degrees.
   
2. Add round steak to baking pan, sprinkle with onion, garlic, soy sauce, 1/4 cup water and pepper; bake for 30 minutes.
   
3. Remove meat from oven and cut into bite sized pieces.
   
4. In a large saucepan, dissolve bouillon cube in 1 1/2 cups hot water.
   
5. Add remaining ingredients, except the rice and heat to boiling; reduce heat and simmer 15 minutes.
   
6. Add the steak and simmer 15 minutes.
   
7. Serve over rice.

Makes 6 servings.

Nutritional information :

Calories: 349,
Fat: 5.2 g,
Cholesterol: 55.9 mg,
Sodium: 186 mg,
Protein: 34 g,
Carbohydrate: 40.8 g.

Source : Low fat good cooking.

Less fat Recipe : Cauliflower in Tomato Sauce - Zahra bel Bandoura

Ingredients :

1 head cauliflower
1 large potato
1 large onion
1 clove garlic
1 tablespoon olive oil
1/3 cup tomato sauce
4 cups water
1/2 teaspoon mint -- dried
1 cup chickpeas, cooked freshly ground black pepper

Method :

1. Break the cauliflower into separate florets.

2. Cut the potato into 1-inch cubes.

3. Chop the onion and mash the garlic.

4. Over low heat, saute the onions in the oil until transparent.

5. Add the potato, cauliflower and the garlic; then saute for a couple more minutes.

6. Mix the tomato paste with water, pour over the vegetables and cook for 15 minutes.

7. Add the chickpeas, mint and the pepper.

8. Cook for 10 minutes or until the vegetables are tender.

Makes 4 servings.

Per serving (excluding unknown items :

145 Calories;

5g Fat (27.3% calories from fat);

5g Protein;

22g Carbohydrate;

3g Dietary Fiber;

0mg Cholesterol;

144mg Sodium. Exchanges:

1 Grain(Starch);

0 Lean Meat;

1 Vegetable.

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

Author : Sanaa Abourezk

Source : Secrets of Healthy Middle Eastern Cuisine"

Formatted by : S(Formatted by Chupa Babi): * Exported from MasterCook *

Poblano Corn Relish

Ingredients :

2 fresh poblano chilies
1 small onion, diced
1 clove garlic, finely chopped
2 cups frozen corn kernels
2 tbsps. cilantro
1/4 tsp. salt
1/4 tsp. pepper
nonstick cooking spray

Method :

1. Preheat oven to 500 degrees.
2. Rinse poblano chilies and prepare baking sheet with aluminum foil.
3. Place on baking sheet and roast, occasionally turning until skin has completely blistered.
4. Immediately place chilies between damp, clean kitchen towels and set aside.
5. In a skillet sprayed with nonstick cooking spray, sauté onions and garlic until onions are translucent.
6. Add frozen corn kernels and continue to warm about 10 minutes.
7. Meanwhile, remove chilies from towel and peel off outer skin.
8. Remove stem and seeds.
9. Chop chilies into small pieces.
10. Add chilies, cilantro, salt and pepper to corn mixture and heat for about five minutes more.
11. Serve warm or cold.


Serving Size : 8 servings.

Nutritional values:
Calories 45,
Total fat 1g,
Cholesterol 0 mg,
Sodium 69mg,
Fiber 1g,
Carbohydrates 8g.

Points 2.

Source: Low Fat Cook Book

Pumpkin Raisin Cookies

These cookies are plump and moist.

Ingredients :

2 cups whole wheat pastry flour
1/2 cup sugar or other sweetener
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1 cup pumpkin
1/2 cup soymilk or rice milk
1/2 cup raisins
1/2 cup chopped pecans or walnuts (optional)

Method:

1. Preheat oven to 350 degrees.
2. Mix flour, sugar, baking powder, baking soda, salt, cinnamon, and nutmeg together in a large bowl.
3. Add pumpkin, milk, raisins, and nuts.
4. Mix completely.
5. Drop by tablespoonfuls onto an oil-sprayed baking sheet.
6. Bake 15 minutes, until bottoms are lightly browned.
7. Remove from oven and let stand 2 minutes.
8. Carefully remove from baking sheet with a spatula and place on a rack to cool.


Serving Size : 24 (3-inch) cookies.

Nutritional values:

Per cookie (with nuts):
79 calories;
2 g protein;
15 g carbohydrate;
2 g fat;
2 g fiber;
73 mg sodium.
Points with nuts: 1.

Per cookie (without nuts):
63 calories;
2 g protein;
15 g carbohydrate;
0.2 g fat;
2 g fiber;
72 mg sodium.
Points without nuts: 1.

Low Fat Cayenne Shrimp Stir Fry

Ingredients :

1 tsp. salt
1 tsp. cayenne pepper
3/4 lb. medium-sized peeled raw shrimp
1 tbsp. canola oil
3 large garlic cloves
3/4 c. sliced green onion
1 1/2 c. snow peas, strings removed
4 cups chopped vegetables, such as red or green pepper, carrots, celery, brocolli
2 tbsps. chicken or vegetable broth
1 tbsp. lemon zest

Method:

1. Toss shrimp with salt & cayenne.
2. Heat oil, on high, in non-stick pan.
3. Saute shrimp, stirring often, about 2 minutes.
4. Remove shrimp.
5. In the same pan, saute garlic and green onions for about 1 minute. Add peas, vegetables and chicken broth.
6. Reduce heat to medium and cook for about 3 minutes, until vegetables are crisp-tender.
7. Return shrimp to pan, with lemon zest and cook for 1 more minute. Serve with rice.

Serving Size : 4 servings.

Nutritional values:

153 Calories,
2.5 Fat.

Source : Low Fat Good Cooking

Moroccan Rice

Serving Size : 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups long-grain rice
4 tablespoons butter
1 pinch saffron threads
salt and freshly ground pepper
1/2 cinnamon stick
1/2 cup dried apricots -- chopped
6 tablespoons raisins
1 ounce hazelnuts -- (1/3 cup)
1 ounce pine nuts -- (1/3 cup)

Place the rice in a bowl and cover with plenty of water. Lave to soak for
1 hour. Drain, rinse under cold water, and drain again. Spread out on a
tray to dry 30 minutes.

Melt 3 T. butter in a large heavy saucepan. Stir in the rice and saffron.
Pour 3 3/4 cups water over, add 1 t. salt and the cinnamon stick and bring
to a boil.

Stir in the apricots and raisins and bring to a boil. Cover the pan.
Simmer on the lowest heat, without removing the lid, 15 minutes or until
the rice is tender and the liquid is absorbed. Remove from the heat. Cover
the rice with a dry dish cloth and let stand 15 minutes.

Melt the remaining butter in a small skillet and toss the hazelnuts and
pine nuts in, stirring until golden. Season the rice with pepper, then
stir in the nuts just before serving.

Makes 6 servings.

Cuisine:
"Moroccan"
S(MC format by Chupa Babi): "Jan 2009" Copyright: "1998"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 383 Calories;
11g Fat (26.5% calories from fat);
6g Protein; 65g Carbohydrate;
3g Dietary Fiber; 21mg
Cholesterol; 84mg Sodium.
Exchanges: 3 1/2 Grain(Starch); 0 Lean Meat; 1 Fruit; 2 Fat.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
Recipe By : The Book of North African Cooking by Lesley Mackley