cooking light 96 recipes

8/15/2019 cooking light 96 recipes

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* Exported from MasterCook *

Almond Cr me Caramel

Recipe By :Serving Size : 9 Preparation Time :0:00Categories : Desserts Oct '96

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------

1/2 cup sugar4 large eggs1 teaspoon vanilla extract

1/2 teaspoon almond extract1 (14-ounce) can fat-free sweetened condensed milk1 (12-ounce) can evaporated skim milk

1/4 cup coarsely chopped almondsChopped almonds (optional)

Preheat oven to 350 .

Pour sugar into a 9-inch round cake pan. Place cake pan over medium heat. Cook 6minutes or until sugar is dissolved and golden, shaking cake pan occasionally withtongs. Immediately remove from heat; set aside.

Place eggs in a medium bowl; stir with a whisk until foamy. Add extracts andmilks; stir with a whisk. Stir in 1/4 cup almonds. Pour mixture into prepared cakepan; cover with foil; place in a large shallow roasting pan. Place roasting pan inoven; add water to roasting pan to a depth of 1 inch. Bake at 350 for 55 minutes or until a knife inserted in center comes out clean.

Remove cake pan from water; place on a wire rack. Remove foil. Let custard cool in

cake pan 30 minutes. Loosen edges with a knife or rubber spatula. Place a servingplate upside down on top of cake pan; invert custard onto plate, allowing syrup todrizzle over custard. Sprinkle with chopped almonds, if desired.

Source:"Cooking Light, October 1996, p.75"

Copyright:" Cooking Light"

T(Baking Time):"0:55"

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Per serving: 251 Calories (kcal); 4g Total Fat; (14% calories from fat); 9gProtein; 44g Carbohydrate; 84mg Cholesterol; 114mg SodiumFood Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 2Other Carbohydrates

Nutr. Assoc. : 0 3218 0 0 893 0 20020 20020



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Almond Sugar Cookies

Recipe By :Serving Size : 60 Preparation Time :0:00Categories : Baked Cookies

Dec '96 Desserts

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------3 tablespoons sugar

1/8 teaspoon ground cinnamon1 cup sugar

1/4 cup plus 3 tablespoons stick margarine -- softened1/4 cup skim milk1/2 teaspoon almond extract1/2 teaspoon vanilla extract

1 large egg white2 1/2 cups all-purpose flour

1/4 cup ground almonds1/8 teaspoon salt

Cooking spray


Combine 3 tablespoons sugar and cinnamon in a bowl; stir well. Set aside.

Cream 1 cup sugar and margarine at medium speed of a mixer until light and fluffy.Add milk, extracts, and egg white, and beat well. Combine flour, almonds, andsalt, and add to creamed mixture, beating well.

Divide dough in half; cover and refrigerate half of dough. Shape remaining half ofdough into 30 (1-inch) balls; roll balls in sugar mixture, coating well. Place 2inches apart on baking sheets coated with cooking spray. Flatten each ball with

the bottom of a glass. Bake at 325 for 14 minutes. Cool on wire racks. Repeat procedure with remaining dough.

Serving Size: 1 cookie

Source:"Cooking Light, December 1996, p.171"


Yield:"60 cookies"


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Per serving: 45 Calories (kcal); 1g Total Fat; (21% calories from fat); 1gProtein; 8g Carbohydrate; trace Cholesterol; 15mg SodiumFood Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2Other Carbohydrates

Nutr. Assoc. : 0 0 0 4098 0 0 0 0 0 0 0 0


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Angel Food Cake with Vanilla Custard Sauce

Recipe By :Serving Size : 8 Preparation Time :0:00Categories : Baked Cake

Dec '96

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------1 1/2 cups 2% low-fat milk

1/4 cup sugar4 large egg yolks1 tablespoon vanilla extract8 (2-ounce) slices angel food cake

Place milk in a 1-quart glass measure. Microwave at HIGH 3 minutes.

Combine sugar and egg yolks in a medium bowl; stir with a whisk. Gradually add hot

milk to egg mixture, stirring constantly with a whisk. Return milk mixture toglass measure. Microwave at HIGH 2 1/2 minutes, stirring after 1 1/2 minutes. Stirin vanilla. Cover; cool to room temperature. Serve over angel food cake.

Serving Size: 1 slice cake and 1/4 cup sauce



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Per serving: 227 Calories (kcal); 4g Total Fat; (14% calories from fat); 6gProtein; 42g Carbohydrate; 110mg Cholesterol; 315mg SodiumFood Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 2 1/2Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0


Apple 'n Spice Muffins

Recipe By :Serving Size : 12 Preparation Time :0:00Categories : Breads Oct '96

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------1 1/4 cups all-purpose flour

1/2 cup cornmeal1/3 cup sugar

1 teaspoon baking powder


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1 teaspoon ground cinnamon1/2 teaspoon baking soda1/4 teaspoon salt1/4 teaspoon ground ginger

1 3/4 cups shredded Golden Delicious apple3/4 cup low-fat buttermilk

2 tablespoons vegetable oil1 large egg -- lightly beaten

Cooking spray2 teaspoons sugar

1/4 teaspoon ground cinnamon


Combine first 8 ingredients in a large bowl; make a well in center of mixture.Combine apple, buttermilk, oil, and egg in a bowl; stir well. Add to dryingredients, stirring just until moist.

Divide batter evenly among 12 muffin cups coated with cooking spray. Combineremaining ingredients; sprinkle over muffins. Bake at 400 for 20 minutes or until golden. Remove from pans immediately. Serve warm.



Yield:"1 Dozen"


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Per serving: 132 Calories (kcal); 3g Total Fat; (20% calories from fat); 3g

Protein; 23g Carbohydrate; 16mg Cholesterol; 159mg SodiumFood Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2Other Carbohydrates

NOTES : Use a cheese grater's large holes to shred apples.Nutr. Assoc. : 0 0 0 0 0 0 0 0 3531 25045 0 0 0 0 0


Apple Slaw with Blue Cheese

Recipe By :

Serving Size : 12 Preparation Time :0:00Categories : Oct '96 Salads

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------2 large Red Delicious apples -- cored and cut into 1/4-inch wedges2 tablespoons lemon juice6 cups thinly sliced red cabbage (about 1 1/4

pounds)6 cups thinly sliced napa (Chinese) cabbage


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(about 1 1/4 pounds)1 tablespoon sugar2 tablespoons water2 tablespoons cider vinegar2 tablespoons red wine vinegar1 teaspoon olive oil

1/2 teaspoon salt1/2 teaspoon celery seeds

1/2 teaspoon ground coriander1/2 teaspoon pepper1/2 cup (2 ounces) crumbled blue cheese

Combine apple and juice in a large bowl; toss well. Add cabbages; toss gently.

Combine sugar and next 8 ingredients (sugar through pepper) in a bowl; stir well.Pour over cabbage mixture; toss gently. Add cheese; toss gently.

Serving Size: 2 cups



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Per serving: 61 Calories (kcal); 2g Total Fat; (30% calories from fat); 2gProtein; 9g Carbohydrate; 4mg Cholesterol; 178mg SodiumFood Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0Other Carbohydrates

Nutr. Assoc. : 4704 0 4926 4920 0 0 0 0 0 0 0 0 0 2992


Apple Strudel



1/3 cup raisins

3 tablespoons amaretto (almond-flavored liqueur)3 cups coarsely chopped peeled Granny Smith apple

(about 1 pound)1/3 cup sugar

3 tablespoons all-purpose flour1/4 teaspoon ground cinnamon

8 sheets frozen phyllo dough -- thawedButter-flavored cooking spray

2 cups vanilla low-fat ice creamFresh mint (optional)


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Combine raisins and amaretto in a bowl. Microwave at HIGH 1 1/2 minutes; drainwell.

Combine raisins, apple, sugar, flour, and cinnamon in a bowl. Toss well, and setaside.

Place 1 phyllo sheet on work surface (cover remaining dough to keep from drying);lightly coat with cooking spray. Working with 1 phyllo sheet at a time, coat

remaining 7 phyllo sheets with cooking spray, placing one on top of the other.Place a sheet of plastic wrap over phyllo, pressing gently to seal sheetstogether; discard plastic wrap.

Spoon apple mixture along 1 long edge of phyllo, leaving a 2-inch border. Foldover the short edges of phyllo to cover 2 inches of apple mixture on each end.

Starting at long edge with 2-inch border, roll up jelly-roll fashion. (Do not rolltightly, or strudel may split.) Place strudel, seam side down, on a jelly-roll pancoated with cooking spray. Score diagonal slits into top of strudel using a sharpknife. Lightly spray strudel with cooking spray.

Bake at 350 for 35 minutes or until golden brown. Serve warm with ice cream.

Garnish with fresh mint, if desired.

Serving Size: 1 slice and 1/4 cup ice cream




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Per serving: 198 Calories (kcal); 3g Total Fat; (12% calories from fat); 3gProtein; 39g Carbohydrate; 5mg Cholesterol; 122mg SodiumFood Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 1Other Carbohydrates

NOTES : This classic dessert tastes best served warm from the oven.Nutr. Assoc. : 4680 2044 3545 0 0 0 0 0 0 4151


Apple Upside-Down Banana Cake

Recipe By :Serving Size : 8 Preparation Time :0:00Categories : Cake Desserts

Sept '96

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------1 tablespoon stick margarine -- melted

1/4 cup firmly packed brown sugar1 1/2 cups thinly sliced peeled Granny Smith apple1 1/4 cups all-purpose flour


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1 teaspoon baking powder3/4 teaspoon ground cinnamon1/2 teaspoon baking soda1/4 teaspoon ground nutmeg1/8 teaspoon salt1/4 cup stick margarine -- softened1/3 cup granulated sugar1/3 cup firmly packed brown sugar

1/2 cup mashed ripe banana1 teaspoon vanilla extract1 large egg

1/4 cup orange juice2 tablespoons finely chopped pecans -- toasted


Coat bottom of a 9-inch round cake pan with melted margarine. Sprinkle 1/4 cupbrown sugar over margarine. Arrange apple slices spokelike, working from center ofpan to edge; set aside.

Combine flour and next 5 ingredients (flour through salt) in a bowl; stir well.

Set aside. Beat 1/4 cup margarine, granulated sugar, and 1/3 cup brown sugar atmedium speed of a mixer until well-blended. Add banana, vanilla, and egg; beatwell. Add flour mixture to creamed mixture alternately with orange juice,beginning and ending with flour mixture; beat well after each addition. Stir inpecans. Pour batter over apple slices.

Bake at 350 for 30 minutes or until a wooden pick inserted in center comes out clean. Let cool in pan 5 minutes on a wire rack. Loosen cake from sides of pan,using a narrow metal spatula. Invert onto a cake plate; cut into wedges. Servewarm.

Serving Size: 1 wedge

Source:"Cooking Light, September 1996, p. 85"


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Per serving: 276 Calories (kcal); 9g Total Fat; (29% calories from fat); 3gProtein; 46g Carbohydrate; 23mg Cholesterol; 271mg SodiumFood Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat; 11/2 Other Carbohydrates

NOTES : Walnuts or almonds can be substituted for pecans in this tender, fine-

grained cake.Nutr. Assoc. : 0 0 3545 0 0 0 0 0 0 0 0 0 4111 0 0 0 20148


Apple Upside-Down Date-Nut Gingerbread Cake



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Sept '96


1/4 cup firmly packed brown sugar2 cups thinly sliced peeled Granny Smith apple1 1/4 cups all-purpose flour

1 teaspoon ground ginger1 teaspoon ground cinnamon

3/4 teaspoon baking soda1/4 teaspoon ground nutmeg1/8 teaspoon salt1/8 teaspoon ground cloves1/4 cup stick margarine -- softened1/3 cup granulated sugar1/3 cup molasses

1 large egg1/2 cup plain fat-free yogurt1/3 cup chopped pitted dates

3 tablespoons chopped walnuts


Coat bottom of a 9-inch round cake pan with melted margarine. Sprinkle brown sugarover margarine. Arrange apple slices spokelike over brown sugar, working fromcenter of pan to edge; set aside.

Combine flour and next 6 ingredients (flour through cloves) in a bowl; stir well.Set aside. Beat 1/4 cup margarine and granulated sugar at medium speed of a mixeruntil well-blended. Add molasses and egg; beat well. Add flour mixture to creamedmixture alternately with yogurt, beginning and ending with flour mixture; beatwell after each addition. Stir in dates and walnuts. Pour batter over appleslices.



Source:"Cooking Light, September 1996, p.87"


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Per serving: 298 Calories (kcal); 10g Total Fat; (28% calories from fat); 5gProtein; 50g Carbohydrate; 24mg Cholesterol; 262mg SodiumFood Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 2 Fat; 1 1/2Other Carbohydrates

Nutr. Assoc. : 0 0 3545 0 0 0 0 0 0 0 0 0 0 0 20159 0 0


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Apple-and-Parsnip Slaw

Recipe By :Serving Size : 3 Preparation Time :0:00Categories : Oct '96 Salads


1/4 cup low-fat buttermilk1/4 cup fat-free sour cream1/2 teaspoon sugar1/4 teaspoon salt

1 Dash ground red pepper2 cups coarsely shredded peeled parsnips1 1/2 cups coarsely shredded Red Delicious apple2 tablespoons sliced green onions

Combine first 5 ingredients in a bowl. Stir well; set aside.

Combine parsnips, apple, and green onions in a bowl; toss well. Add buttermilkmixture; toss gently. Serve chilled or at room temperature.

Serving Size: 1 cup



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Per serving: 124 Calories (kcal); 1g Total Fat; (4% calories from fat); 3gProtein; 28g Carbohydrate; 3mg Cholesterol; 222mg SodiumFood Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1/2Other Carbohydrates

Nutr. Assoc. : 25045 25082 0 0 0 20144 4704 0


Apple-Currant Bars

Recipe By :Serving Size : 16 Preparation Time :0:00Categories : Cookies Oct '96

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------1 cup all-purpose flour1 teaspoon ground cinnamon

3/4 teaspoon baking powder1/4 teaspoon baking soda


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1/4 teaspoon salt1/4 teaspoon ground nutmeg1/3 cup margarine3/4 cup firmly packed dark brown sugar

1 large egg1 teaspoon vanilla extract1 cup diced peeled Rome apple

3/4 cup regular oats -- uncooked

1/2 cup dried currantsCooking spray

1 tablespoon powdered sugar


Combine first 6 ingredients. Stir well; set aside.

Cream margarine in a large bowl; gradually add brown sugar, beating at mediumspeed of a mixer until light and fluffy. Add egg; beat well. Add flour mixture tocreamed mixture; beat just until dry ingredients are moist. Stir in vanilla,apple, oats, and currants.

Spoon batter into a 9-inch square baking pan coated with cooking spray.

Bake at 350 for 40 minutes or until a wooden pick inserted in center comes out clean. Cool completely in pan on a wire rack. Sprinkle powdered sugar over top.



Yield:"16 Squares"


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Per serving: 154 Calories (kcal); 5g Total Fat; (26% calories from fat); 3gProtein; 26g Carbohydrate; 12mg Cholesterol; 128mg SodiumFood Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1/2Other Carbohydrates

NOTES : If you don't have currants, you can substitute chopped raisins.Nutr. Assoc. : 14 0 0 0 0 0 4098 4335 0 0 26146 20222 3108 0 0


Apple-Filled Pork Roast

Recipe By :Serving Size : 6 Preparation Time :0:00Categories : Oct '96 Pork


Cooking spray


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1/3 cup chopped onion1 cup sliced mushrooms

1/2 teaspoon dried thyme1/8 teaspoon dried rosemary -- crushed

1 cup diced peeled Rome apple (about 1/2 pound)1/4 teaspoon grated lemon rind

1 teaspoon fresh lemon juice1/8 teaspoon salt

1/8 teaspoon pepper8 large pitted prunes -- diced1 2 pound lean, boned pork loin roast

1/2 teaspoon dried thyme1/4 teaspoon dried rosemary -- crushed1/8 teaspoon salt1/4 cup apple juice

Rosemary sprigs (optional)


Coat a large nonstick skillet with cooking spray; place over medium heat untilhot. Add onion; saut 2 minutes. Add mushrooms, 1/2 teaspoon thyme, and 1/8

teaspoon rosemary; saut 3 minutes. Add apple and next 5 ingredients (apple through prunes); saut 2 minutes or until apple is crisp-tender. Set aside.

Trim fat from pork roast. Cut a wide, deep pocket in side of roast. Stuff theapple mixture into pocket. Tie roast at 1-inch intervals with heavy string.Sprinkle roast with 1/2 teaspoon thyme, 1/4 teaspoon rosemary, and 1/8 teaspoonsalt.

Place roast on a broiler pan coated with cooking spray. Insert meat thermometerinto roast. Bake at 325 for 1 hour and 20 minutes or until meat thermometer registers 160 , basting frequently with apple juice. Garnish roast with rosemary sprigs, if desired.




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Per serving: 274 Calories (kcal); 14g Total Fat; (47% calories from fat); 23gProtein; 13g Carbohydrate; 75mg Cholesterol; 158mg SodiumFood Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 0Other Carbohydrates

Suggested Wine: Dry Gewurztraminer

Nutr. Assoc. : 0 0 4977 0 0 26146 0 0 0 0 4634 4580 0 0 0 0 2130706543


Apricot Upside-Down Cornmeal Cake


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Sept '96

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------1 (16-ounce) can unsweetened apricot halves -- undrained

8 whole almonds -- toasted1 tablespoon stick margarine -- melted

1/4 cup firmly packed brown sugar3/4 cup all-purpose flour1/2 cup yellow cornmeal

1 teaspoon baking powder1/2 teaspoon baking soda1/8 teaspoon salt1/4 cup stick margarine -- softened1/2 cup granulated sugar

1 1/2 teaspoons grated lemon rind1 teaspoon vanilla extract1 large egg

2 tablespoons granulated sugar2 tablespoons fresh lemon juice


Drain apricots in a colander over a bowl, reserving 8 halves and 3/4 cup juice;set juice aside. Reserve remaining apricot halves for another use. Place 1 almondin each of 8 apricot halves.

Coat bottom of a 9-inch round cake pan with melted margarine. Sprinkle the brownsugar over the margarine. Arrange almond-filled apricot halves, cut sides down,over brown sugar; set aside.

Combine flour and next 4 ingredients (flour through salt) in a bowl; stir well.Set aside. Beat 1/4 cup margarine and 1/2 cup granulated sugar at medium speed ofa mixer until well-blended. Add lemon rind, vanilla, and egg; beat well. Add flourmixture to creamed mixture alternately with reserved apricot juice, beginning andending with flour mixture; beat well after each addition. Pour batter overapricots.

Bake at 350 for 30 minutes or until a wooden pick inserted in center comes out clean. Combine 2 tablespoons granulated sugar and lemon juice; stir well, anddrizzle over warm cake. Let cool in pan 5 minutes on a wire rack. Loosen cake fromsides of pan, using a narrow metal spatula. Invert onto a cake plate; cut intowedges. Serve warm.




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Per serving: 262 Calories (kcal); 8g Total Fat; (26% calories from fat); 3gProtein; 46g Carbohydrate; 23mg Cholesterol; 269mg Sodium


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Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat; 11/2 Other Carbohydrates

NOTES : There should be enough juice left from the canned apricots to yield 3/4cup for the batter. If not, add orange juice to make up the difference.Nutr. Assoc. : 34 2130706543 0 0 0 0 0 0 0 0 0 0 0 0 0 0


Artichoke Pasta Piccata

Recipe By :Serving Size : 8 Preparation Time :0:00Categories : Dec '96 Main Dish

Pasta

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------4 (14-ounce) cans artichoke hearts (6- to 8-count) -- drained8 large egg whites

4 large eggs2/3 cup grated Parmesan cheese1/2 cup dry breadcrumbs

4 teaspoons dried Italian seasoning1 teaspoon pepper

Cooking spray1 cup all-purpose flour8 cups hot cooked angel hair (about 16 ounces

uncooked pasta)4 cups bottled marinara sauce

1/2 cup chopped fresh flat-leaf parsley


Place 24 artichokes in a colander, pressing with the back of a spoon to removejuice from artichokes; set aside. (Reserve any remaining artichokes for anotheruse.)

Combine egg whites and next 5 ingredients (egg whites through pepper); stir with awhisk. Coat a large nonstick skillet with cooking spray; place over medium-highheat. Working with 1 artichoke at a time, dredge artichokes in flour and dip inegg white mixture. Add 12 artichokes to skillet; cook 3 minutes turning to brownon all sides. Remove artichokes from skillet; place on a baking sheet coated withcooking spray. Set aside. Repeat procedure with remaining 12 artichokes and eggwhite mixture.

Bake at 400 for 15 minutes or until hot. Serve over hot pasta and heated marinara sauce. Sprinkle with parsley.

Serving Size: 3 artichokes, 1 cup pasta, and 1/2 cup marinara sauce





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Per serving: 510 Calories (kcal); 8g Total Fat; (15% calories from fat); 25gProtein; 81g Carbohydrate; 99mg Cholesterol; 1280mg SodiumFood Exchanges: 4 1/2 Grain(Starch); 1 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 Fat;0 Other Carbohydrates

Suggested Wine: Sauvignon Blanc

NOTES : Most of the sodium comes from the purchased marinara sauce. If you'rewatching your sodium intake, choose a low-sodium sauce or make your own. Check thelabel for a six- to eight-count to ensure large canned artichoke hearts. Cookpasta ahead and rinse with hot water before serving.Nutr. Assoc. : 3025 3231 3218 0 0 0 0 0 0 2836 4103 20067


Banana Split Ice Cream

Recipe By :Serving Size : 24 Preparation Time :0:00Categories : Desserts July/ Aug '96

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------5 cups 1% milk -- divided4 egg yolks2 (14-ounce) cans fat-free sweetened condensed skim milk2 cups mashed ripe banana2 tablespoons fresh lemon juice2 tablespoons vanilla extract

3/4 cup fat-free double chocolate sundae syrup1/2 cup chopped pecans -- toasted1/3 cup maraschino cherries -- quartered

Combine 2 1/2 cups 1% low-fat milk and egg yolks in a medium heavy saucepan; stirwell with a whisk. Cook over medium heat 10 minutes or until mixture thickens andcoats a spoon, stirring constantly (do not boil). Combine egg yolk mixture,remaining 2 1/2 cups 1% low-fat milk, and condensed milk in a large bowl, and stirwell. Cover and chill completely.

Add banana, lime juice, and vanilla to milk mixture; stir well. Pour mixture intothe freezer can of an ice cream freezer, and freeze according to manufacturer'sinstructions. Spoon ice cream into a large freezer-safe container; fold in syrup,

pecans, and cherries. Cover and freeze 2 hours or until firm.

Serving Size: 1/2 cup

Source:"Cooking Light, July/August 1996, p.108"


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Per serving: 186 Calories (kcal); 3g Total Fat; (15% calories from fat); 5gProtein; 35g Carbohydrate; 37mg Cholesterol; 68mg SodiumFood Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 11/2 Other Carbohydrates

Nutr. Assoc. : 0 0 893 4111 0 0 370 0 0


Bistro Shoestring Potatoes

Recipe By :Serving Size : 4 Preparation Time :0:00Categories : Oct '96 Vegetables

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------1 1/2 pounds baking potatoes -- cut lengthwise into thin strips

1 tablespoon olive oil1/4 teaspoon salt1/4 teaspoon pepper


Combine all ingredients in a large zip-top plastic bag. Seal; shake to coatpotatoes. Arrange potatoes in a single layer on a baking sheet. Bake at 450 for 30 minutes or until crisp and golden.


Copyright:

" Cooking Light"

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Per serving: 165 Calories (kcal); 4g Total Fat; (18% calories from fat); 4gProtein; 31g Carbohydrate; 0mg Cholesterol; 144mg SodiumFood Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0Other Carbohydrates

Nutr. Assoc. : 2135 986 0 0


Black Bean-and-Smoked Turkey Soup

Recipe By :Serving Size : 6 Preparation Time :0:00Categories : Dec '96 Soups And Stews



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1 tablespoon vegetable oil1 cup chopped red onion1 cup chopped celery1 cup chopped carrot1 tablespoon cumin seeds -- crushed1 teaspoon dried oregano3 garlic cloves -- minced2 cups water

3/4 teaspoon salt3 (10 1/2-ounce) cans low-salt chicken broth2 (15-ounce) cans no-salt-added black beans -- drained

1/2 pound smoked fat-free turkey breast -- chopped1/2 cup chopped red bell pepper1/4 cup chopped fresh parsley

OR1 tablespoon dried parsley2 tablespoons sherry

1/2 teaspoon hot sauce6 tablespoons low-fat sour cream

Cilantro sprigs (optional)

Heat oil in a Dutch oven over medium heat. Add onion and next 5 ingredients (onionthrough garlic), and saut 5 minutes. Stir in water, salt, broth, and beans. Bring to a boil, and cover. Reduce heat, and simmer 45 minutes or until tender.

Place half of bean mixture in a blender or food processor, and process untilsmooth. Return pur ed bean mixture to pan. Stir in turkey, bell pepper, parsley, sherry, and hot sauce; cook an additional 5 minutes or until thoroughly heated.Ladle soup into bowls, and top with sour cream. Garnish with cilantro sprigs, ifdesired.

Serving Size: 1 1/2 cups soup and 1 tablespoon sour cream

Source:

"Cooking Light, December 1996, p.128"Copyright:" Cooking Light"

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Per serving: 250 Calories (kcal); 6g Total Fat; (20% calories from fat); 24gProtein; 30g Carbohydrate; 20mg Cholesterol; 1205mg SodiumFood Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2Fat; 0 Other Carbohydrates

NOTES : Crush cumin seeds with a mortar and pestle, or place seeds in a heavy-dutyzip-top plastic bag, and crush with a mallet or rolling pin.

Make soup ahead and freeze in an airtight container up to three months, or storein the refrigerator for up to four days in a nonaluminum container. Thaw iffrozen, then reheat over low heat.Nutr. Assoc. : 0 2679 0 20022 491 0 0 0 0 0 578 25086 0 20067 0 2130706543

0 0 0 383


Blue Cheese Yorkshire Pudding


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Recipe By :Serving Size : 8 Preparation Time :0:00Categories : Dec '96 Pudding

Side Dish


2 cups all-purpose flour3/4 cup 2% low-fat milk1/3 cup (1 1/3 ounces) crumbled blue cheese

1 1/2 teaspoons sugar1/8 teaspoon salt

1 large egg1 large egg white1 tablespoon vegetable oil

Cooking spray


Combine first 7 ingredients in a bowl; beat at medium speed of a mixer until

smooth. Beat at high speed 15 seconds; set aside.

Divide oil evenly among 8 muffin cups; coat sides of cups with cooking spray.Place muffin cups in a 450 oven for 3 minutes. Divide batter evenly among prepared cups; bake at 450 for 10 minutes. Reduce oven temperature to 350 ; bake an additional 15 minutes or until golden. Serve immediately.




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Per serving: 173 Calories (kcal); 5g Total Fat; (24% calories from fat); 6gProtein; 26g Carbohydrate; 29mg Cholesterol; 138mg SodiumFood Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat;0 Other Carbohydrates

Nutr. Assoc. : 0 0 2992 0 0 0 0 0 0


Bluefish with Fresh Tomato Coulis

Recipe By :Serving Size : 6 Preparation Time :0:00Categories : Fish And Shellfish Main Dish

Sept '96

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------2 cups coarsely chopped tomato


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1/4 teaspoon salt3 tablespoons red wine vinegar2 tablespoons chopped fresh cilantro1 tablespoon minced shallot1 tablespoon olive oil1 small garlic clove -- crushed6 (6-ounce) bluefish fillets

Cooking spray

2 teaspoons grated lemon rind1/4 teaspoon salt1/4 teaspoon pepper

Place chopped tomato in a colander; sprinkle with 1/4 teaspoon salt, and tosstomatoes gently. Let tomatoes drain for 30 minutes.

Combine tomato, vinegar, and next 4 ingredients (vinegar through garlic) in abowl; stir well. Let stand at room temperature 30 minutes.

Place fish on a jelly-roll pan coated with cooking spray, and sprinkle gratedlemon rind, 1/4 teaspoon salt, and pepper over fish. Broil 8 minutes or until fishflakes easily when tested with a fork. Serve with tomato coulis.

Serving Size: 1 fish fillet and 1/4 cup tomato mixture



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Per serving: 206 Calories (kcal); 5g Total Fat; (21% calories from fat); 35gProtein; 4g Carbohydrate; 63mg Cholesterol; 293mg SodiumFood Exchanges: 0 Grain(Starch); 5 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0

Other Carbohydrates

Suggested Wine: Pinot Gris

NOTES : Any white fish, such as red snapper, grouper, or orange roughy, can beeasily substituted to pair with the pungent herb cilantro in this fresh tomatotopping.Nutr. Assoc. : 26059 0 0 0 0 0 0 1242 0 0 0 0


Braised Salmon with Leeks and Dill


Sept '96

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------1 teaspoon olive oil2 1/2 cups chopped leek4 garlic cloves -- minced


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1 1/2 cups coarsely chopped tomato1/4 teaspoon salt1/8 teaspoon pepper1/2 cup dry white wine

4 (6-ounce) skinned salmon fillets (about 1 inchthick)

1/2 teaspoon dried dillOR

1 1/2 teaspoons chopped fresh dill

Heat oil in a large nonstick skillet over medium-high heat. Add leek; saut 3 minutes. Add garlic; saut 2 minutes. Add tomato, salt, and pepper; saut 2 minutes. Add wine and salmon; sprinkle with dill, and bring to a boil. Cover,reduce heat, and simmer 8 minutes or until fish flakes easily when tested with afork. Serve with roasted potatoes.

Serving Size: 1 fillet and 1/2 cup leek mixture


Copyright:

" Cooking Light"T(Cooking Time):"0:20"

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Per serving: 280 Calories (kcal); 7g Total Fat; (25% calories from fat); 36gProtein; 12g Carbohydrate; 88mg Cholesterol; 267mg SodiumFood Exchanges: 0 Grain(Starch); 5 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 0 Fat; 0Other Carbohydrates

Suggested Wine: Chardonnay

Nutr. Assoc. : 0 2671 620 20183 0 0 0 3404 0 0 2130706543


Brandied Apples and Pears


Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------2 peeled Bosc pears -- cored and quartered2 peeled Golden Delicious apples -- cored and quartered2 peeled Rome apples -- cored and quartered

1/4 cup golden raisins1 teaspoon ground cinnamon

1/4 cup apricot preserves1/4 cup apple juice

3 tablespoons Calvados (apple brandy)


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Combine all ingredients in a heavy saucepan; cook over low heat 30 minutes oruntil fruit is soft, stirring occasionally.

Serving Size: 1/2 cup


Copyright:

" Cooking Light"Yield:"4 Cups"

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Per serving: 116 Calories (kcal); trace Total Fat; (3% calories from fat); traceProtein; 27g Carbohydrate; 0mg Cholesterol; 5mg SodiumFood Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat; 1/2Other Carbohydrates

Serving Ideas : Spoon this rich, chunky sauce into a balloon wine glass over adollop of low-fat ice cream.

Nutr. Assoc. : 1079 4435 4435 3534 0 0 0 26029


Broccoli Tabbouleh

Recipe By :Serving Size : 5 Preparation Time :0:00Categories : Salads Sept '96

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------1 cup boiling water

3/4 cup uncooked bulgurOR

3/4 cup cracked wheat2 cups coarsely chopped broccoli1 cup shredded carrot1 cup quartered cherry tomatoes

1/2 cup finely chopped fresh parsley3 tablespoons thinly sliced green onions

1/4 cup lemon juice

1 1/2 tablespoons olive oil1/4 teaspoon salt1/4 teaspoon pepper

1 small garlic clove -- crushed

Combine boiling water and bulgur in a medium bowl; stir well. Let stand 20 minutesor until water is absorbed.

Steam broccoli, covered, 3 minutes. Rinse under cold water; drain well. Addbroccoli and next 4 ingredients (broccoli through green onions) to bulgur; tossgently. Combine lemon juice and remaining ingredients in a small bowl; stir well


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with a whisk. Pour over bulgur mixture; toss gently to coat. Cover and chill.

Serving Size: 1 cup



Yield:"5 cups"

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Per serving: 142 Calories (kcal); 5g Total Fat; (27% calories from fat); 4gProtein; 24g Carbohydrate; 0mg Cholesterol; 137mg SodiumFood Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0Other Carbohydrates

Nutr. Assoc. : 0 218 0 2130706543 2653 4921 2557 0 0 0 0 0 0 0


Broccoli, Buttermilk, and Dill Potatoes

Recipe By :Serving Size : 4 Preparation Time :0:00Categories : Sept '96 Vegetables

Vegetarian Main Dishes

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------4 (8-ounce) baking potatoes

2 teaspoons olive oil1 1/2 cups coarsely chopped broccoli florets1 cup diced onion

1/3 cup low-fat sour cream1/2 cup low-fat buttermilk

2 tablespoons minced fresh dillOR

2 teaspoons dried dill1 tablespoon grated Parmesan cheese

1/2 teaspoon salt1/4 teaspoon pepper1/2 cup (2 ounces) shredded reduced-fat Cheddar

cheese

Dill sprigs (optional)


Wrap potatoes in foil; bake at 375 for 1 hour or until tender.

Heat oil in a medium nonstick skillet over medium heat. Add broccoli and onion;saut 4 minutes or until tender. Set aside.

Unwrap potatoes. Split open each potato; scoop out pulp, leaving a 1/4-inch-thickshell. Combine potato pulp, broccoli mixture, sour cream, and next 5 ingredients


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(sour cream through pepper) in a bowl; mash.

Stuff shells with potato mixture, and sprinkle with Cheddar cheese. Place on abaking sheet, and bake at 375 for 10 minutes or until thoroughly heated. Garnish with dill sprigs, if desired.



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Per serving: 349 Calories (kcal); 5g Total Fat; (13% calories from fat); 13gProtein; 64g Carbohydrate; 9mg Cholesterol; 459mg SodiumFood Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat;0 Other Carbohydrates

Nutr. Assoc. : 26549 0 2653 0 4055 25045 20057 0 2130706543 3562 0 0 261482130706543


Broccoli-Cheddar Soup

Recipe By :Serving Size : 7 Preparation Time :0:00Categories : Sept '96 Soups And Stews


Cooking spray1 cup chopped onion4 cups chopped fresh broccoli (about 3/4 pound) -- divided2 cups diced peeled red potato (about 3/4 pound)

1/2 teaspoon garlic powder2 (10 1/2-ounce) cans low-salt chicken broth1 bay leaf

3/4 cup (3 ounces) shredded reduced-fat sharpCheddar cheese

1 (12-ounce) can evaporated skim milkDash pepper

Coat a large Dutch oven with cooking spray; place over medium heat until hot. Add

onion; saut 5 minutes. Add 2 cups broccoli, potato, garlic powder, broth, and bay leaf; bring to a boil. Cover, reduce heat, and simmer 20 minutes or untilvegetables are tender.

Discard bay leaf. Place half of broccoli mixture in container of a blender; coverand process until smooth. Spoon into a bowl. Repeat procedure with remainingbroccoli mixture. Return broccoli pur e to pan; add cheese, milk, pepper, and remaining 2 cups broccoli. Cook over medium heat 4 minutes, or until broccoli isjust tender, stirring until cheese melts.

Serving Size: 1 cup


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Yield:"7 cups"

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Per serving: 126 Calories (kcal); 2g Total Fat; (12% calories from fat); 13gProtein; 19g Carbohydrate; 4mg Cholesterol; 160mg SodiumFood Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0Other Carbohydrates

Nutr. Assoc. : 0 0 2653 421 0 20113 0 26148 551 0


Broiled Curried Salmon Fillets


Sept '96


1/4 cup fresh lemon juice1 tablespoon curry powder1 tablespoon dark sesame oil1 (8-ounce) carton plain low-fat yogurt

4 (6-ounce) salmon fillets (about 1 inch thick)Cooking spray

1/4 teaspoon salt1/8 teaspoon pepper

Combine first 4 ingredients in a large zip-top plastic bag. Add salmon to bag;seal and marinate in refrigerator 20 minutes. Remove salmon from bag; discardmarinade.

Arrange salmon on a broiler rack coated with cooking spray; sprinkle with salt andpepper. Broil 8 minutes or until fish flakes easily when tested with a fork.

Source:

"Cooking Light, September 1996, p.132"Copyright:" Cooking Light"

T(Cooking time:):"8:00"

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Per serving: 317 Calories (kcal); 15g Total Fat; (44% calories from fat); 37gProtein; 6g Carbohydrate; 97mg Cholesterol; 249mg SodiumFood Exchanges: 0 Grain(Starch); 5 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0


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Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 26681 0 0 0


Brownie Snack Cake



3/4 cup sugar1/4 cup vegetable oil1/4 cup plain fat-free yogurt

1 teaspoon vanilla extract

3 large egg whites1/2 cup all-purpose flour1/3 cup unsweetened cocoa1/4 teaspoon salt1/4 teaspoon baking powder

Cooking spray1 1/2 cups powdered sugar2 1/2 tablespoons skim milk1 teaspoon unsweetened cocoa


Combine first 5 ingredients in a medium bowl; beat at medium speed of a mixer

until well-blended. Combine flour, 1/3 cup cocoa, salt, and baking powder; stirwell. Add flour mixture to sugar mixture, beating just until blended.

Pour batter into a 9-inch round cake pan coated with cooking spray. Bake at 375for 25 minutes or until wooden pick inserted in center comes out clean. Cool inpan 10 minutes; remove from pan, and let cool completely on a wire rack.

Combine powdered sugar and milk; beat at low speed until smooth. Spread 1/2 cuppowdered sugar glaze over top of cake. Add 1 teaspoon cocoa to remaining sugarmixture, stirring with a whisk until blended. Spoon into a small zip-top plasticbag. Snip off 1 corner of bag, making a small hole. Starting in center of cake,pipe frosting in 4 concentric circles. Starting at center circle, pull a woodenpick or tip of a knife through circles at regular intervals to edge of cake to

form a "web" design.






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Per serving: 185 Calories (kcal); 5g Total Fat; (23% calories from fat); 2gProtein; 33g Carbohydrate; trace Cholesterol; 75mg SodiumFood Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 2Other Carbohydrates

Nutr. Assoc. : 0 0 20159 0 3231 0 0 0 0 0 0 0 0


Cappuccino Pudding Cake


Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------1 cup all-purpose flour

2/3 cup sugar2 tablespoons unsweetened cocoa2 teaspoons baking powder

1/4 teaspoon salt1/2 cup evaporated skim milk

1 teaspoon vegetable oil1 teaspoon vanilla extract

1/4 cup semisweet chocolate morsels1 cup firmly packed dark brown sugar

1/4 cup unsweetened cocoa1 3/4 cups hot water

2 (.77-ounce) envelopes instant cappuccino coffee mixOR

1/4 cup other instant flavored coffee mix9 tablespoons frozen vanilla yogurt


Combine first 5 ingredients in a 9-inch square baking pan, and stir well. Addmilk, oil, and vanilla, stirring until smooth. Stir in chocolate morsels. Combinebrown sugar and 1/4 cup cocoa; sprinkle over batter. Combine water and coffee mix,stirring to dissolve. Pour coffee mixture over batter; do not stir. Bake at 350for 40 minutes or until cake springs back when touched lightly in center. Servewarm with 1 tablespoon frozen yogurt.




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Protein; 62g Carbohydrate; 1mg Cholesterol; 220mg SodiumFood Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 31/2 Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 0 0 0 4886 4335 0 0 5882 0 2130706543 5406


Caramelized Onion, Fig, and Blue Cheese Strudel

Recipe By :Serving Size : 8 Preparation Time :0:00Categories : Miscellaneous Oct '96

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------1 cup diced dried figs (about 10 figs)

1/2 cup raisins

1/2 cup apricot nectar1/3 cup honey

Butter-flavored cooking spray2 cups coarsely chopped sweet onion2 tablespoons balsamic vinegar4 ounces crumbled blue cheese8 sheets frozen phyllo dough -- thawed2 teaspoons powdered sugar


Combine first 4 ingredients in a small saucepan. Bring to a boil, and cook 5minutes. Remove from heat; cover and let stand 30 minutes.

Coat a medium nonstick skillet with cooking spray; place over medium-high heatuntil hot. Add onion and vinegar; cook 20 minutes or until deep golden, stirringfrequently. Remove from heat; stir in fig mixture and cheese. Set aside.

Place 1 phyllo sheet on work surface (cover remaining dough to keep from drying);lightly coat with cooking spray. Working with 1 phyllo sheet at a time, coatremaining 7 phyllo sheets with cooking spray, placing one on top of the other.Place a sheet of plastic wrap over phyllo, pressing gently to seal sheetstogether; discard plastic wrap.

Spoon onion mixture along 1 long edge of phyllo, leaving a 2-inch border. Foldover the short edges of phyllo to cover 2 inches of onion mixture on each end.

Starting at long edge with 2-inch border, roll up jelly-roll fashion. (Do not rolltightly, or strudel may split.) Place strudel, seam side down, on a jelly-roll pancoated with cooking spray. Score diagonal slits into top of strudel using a sharpknife. Lightly spray strudel with cooking spray.

Bake at 350 for 30 minutes or until golden brown. Sprinkle powdered sugar over top. Serve warm.



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Protein; 52g Carbohydrate; 11mg Cholesterol; 296mg SodiumFood Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fruit; 1Fat; 1 Other Carbohydrates

Suggested Wine: Zinfandel

NOTES : A first-course dish, this strudel got the highest possible rating fortaste in our Test Kitchens.Nutr. Assoc. : 3115 4680 0 0 0 26062 0 0 0 0


Carolina Blond-Barbecue Sandwich

Recipe By :Serving Size : 4 Preparation Time :0:15Categories : Oct '96 Sandwiches

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------1 (12-ounce) bag coleslaw

1/3 cup light coleslaw dressing (such as Marzetti)1/4 teaspoon celery seeds

1 cup no-salt-added ketchup

1/2 cup water1/4 cup cider vinegar

2 tablespoons instant minced onion2 tablespoons dark brown sugar1 tablespoon prepared mustard1 teaspoon pepper1 teaspoon hot sauce

1/2 teaspoon garlic powder1 1/2 cups (3/4 pound) skinned shredded roasted

chicken breast (such as Tyson)4 (2-ounce) slices Texas toast -- lightly toasted

Combine first 3 ingredients in a bowl; toss well to coat.

Combine ketchup and next 8 ingredients (ketchup through garlic powder) in a mediumsaucepan; bring to a boil. Reduce heat; simmer 5 minutes or until mixture beginsto thicken. Stir in chicken, and cook 4 minutes or until roasted chicken isthoroughly heated.

Top each toasted bread slice with 1/2 cup chicken and 1/2 cup coleslaw mixture.


Copyright:


28/198

" Cooking Light"T(Cooking Time):"0:12"

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Food Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 Fat;2 Other Carbohydrates

Suggested Wine: Sauvignon Blanc

Nutr. Assoc. : 5806 2779 0 4022 0 0 20220 0 0 0 0 0 4764 2342


Cheddar Chicken Chowder


Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------2 bacon slices

Cooking spray1 pound skinned, boned chicken breast -- cut into bite-size pieces1 cup chopped onion1 cup diced red bell pepper2 garlic cloves -- minced

4 1/2 cups fat-free chicken broth1 3/4 cups diced peeled red potatoes2 1/4 cups frozen whole-kernel corn

1/2 cup all-purpose flour2 cups 2% low-fat milk

3/4 cup (3 ounces) shredded Cheddar cheese1/2 teaspoon salt1/4 teaspoon pepper

Cook bacon in a Dutch oven coated with cooking spray over medium-high heat untilcrisp. Remove bacon from pan. Crumble; set aside. Add chicken, onion, bell pepper,and garlic to bacon fat in pan; saut 5 minutes. Add broth and potatoes; bring to boil. Cover, reduce heat, and simmer 20 minutes or until potatoes are tender. Add

corn; stir well.

Place flour in a bowl. Gradually add milk, stirring with a whisk until blended;add to soup. Cook over medium heat 15 minutes or until thick, stirring frequently.Stir in cheese, salt, and pepper. Top with crumbled bacon.

Serving Size: 1 1/2 cups


Copyright:


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" Cooking Light"

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Per serving: 300 Calories (kcal); 8g Total Fat; (21% calories from fat); 32gProtein; 33g Carbohydrate; 57mg Cholesterol; 660mg SodiumFood Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1Fat; 0 Other Carbohydrates

Nutr. Assoc. : 2121 0 4943 0 0 620 0 4716 3449 0 0 4922 0 0


Cheddar Potatoes and Onions

Recipe By :Serving Size : 4 Preparation Time :0:00Categories : Oct '96 Vegetables

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------1 pound small red potatoes1 medium Vidalia or other sweet onion -- cut into 1/4-inch-thick

wedgesCooking spray

3/4 teaspoon lemon pepper1/2 teaspoon salt1/2 cup shredded Cheddar cheese


Pierce potatoes with a fork; arrange on paper towels in microwave oven. Microwaveat HIGH for 5 to 6 minutes, turning once. Let stand 1 minute. Cut potatoeslengthwise into quarters. Place potatoes and onion wedges in an 8-inch squarebaking pan coated with cooking spray. Lightly coat tops of vegetables with cookingspray, and sprinkle evenly with lemon pepper and salt. Bake at 350 for 30 minutes. Sprinkle with cheese; cook an additional 3 minutes or until cheese melts.

Serving Size: 1 cup


Copyright:

" Cooking Light"Yield:"4 Cups"


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Per serving: 158 Calories (kcal); 5g Total Fat; (27% calories from fat); 6gProtein; 23g Carbohydrate; 15mg Cholesterol; 425mg SodiumFood Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2


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Fat; 0 Other Carbohydrates

NOTES : Vidalia onions add the best flavor in this recipe, but Walla Wallas alsowork nicely. I serve this easy-to-make dish with beef, poultry, or fish.Jane Kay, Milwaukee, Wis.

Nutr. Assoc. : 4716 5454 0 0 0 0


Cheese-and-Corn Stuffed Potatoes

Recipe By :Serving Size : 4 Preparation Time :0:00Categories : Sept '96 Vegetables

Vegetarian Main Dishes

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------4 (8-ounce) baking potatoes2 teaspoons olive oil

1 cup chopped leek1 cup chopped onion2 garlic cloves -- minced

3/4 cup frozen whole-kernel corn -- thawed and drained1/2 cup 1% low-fat cottage cheese1/2 cup plain fat-free yogurt1/2 teaspoon salt1/4 teaspoon ground red pepper


Wrap potatoes in foil; bake at 375 for 1 hour or until tender.

Heat oil in a medium nonstick skillet over medium-high heat. Add leek, onion, andgarlic; saut 4 minutes or until tender. Set aside.

Unwrap potatoes. Split open each potato; scoop out pulp, leaving a 1/4-inch-thickshell. Combine potato pulp, onion mixture, corn, and remaining ingredients in abowl; stir well.

Stuff shells with potato mixture; place on a baking sheet. Bake at 375 for 10 minutes or until thoroughly heated.


Copyright:

" Cooking Light"

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Per serving: 293 Calories (kcal); 3g Total Fat; (9% calories from fat); 12gProtein; 57g Carbohydrate; 2mg Cholesterol; 423mg SodiumFood Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat;0 Other Carbohydrates

Nutr. Assoc. : 2135 0 3891 0 620 3450 4047 20159 0 0


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Cherry-Almond Upside-Down Cake

Recipe By :Serving Size : 8 Preparation Time :0:00

Categories : Cake DessertsSept '96


1/4 cup firmly packed brown sugar3 tablespoons sliced almonds -- toasted1 (14 1/2-ounce) can unsweetened pitted tart cherries -- drained

OR1 (14 1/2-ounce) can dark sweet cherries -- drained1 1/4 cups all-purpose flour1 teaspoon baking powder

1/2 teaspoon baking soda1/2 teaspoon salt1/4 cup stick margarine -- softened2/3 cup granulated sugar

1 teaspoon vanilla extract1/2 teaspoon almond extract

1 large egg1/2 cup low-fat buttermilk


Coat the bottom of a 9-inch round cake pan with melted margarine. Sprinkle brownsugar and almonds over margarine. Arrange the cherries over the brown sugar-almond

mixture; set aside.

Combine flour, baking powder, baking soda, and salt in a bowl; stir well. Setaside. Beat 1/4 cup margarine and granulated sugar at medium speed of a mixeruntil well-blended. Add extracts and egg; beat well. Add flour mixture to creamedmixture alternately with buttermilk, beginning and ending with flour mixture; beatwell after each addition. Pour batter over cherries.



Source:"Cooking Light, September 1996 , p.87"


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Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 2 Fat; 1 1/2Other Carbohydrates

Nutr. Assoc. : 0 0 0 2444 0 2130706543 0 0 0 0 0 0 0 0 0 25045


Chestnut Beef Stew


Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------1 pound lean beef stew meat3 tablespoons all-purpose flour1 tablespoon vegetable oil

1 1/2 cups water1/2 teaspoon dried thyme1/2 teaspoon pepper1/4 teaspoon dried marjoram1/8 teaspoon dried sage

6 garlic cloves -- peeled2 (10 1/2-ounce) cans beef broth2 tablespoons cold water1 tablespoon all-purpose flour3 cups (1-inch) cubed peeled eggplant2 cups quartered small red potatoes1 1/2 cups cooked, shelled, and halved chestnuts

(about 1 1/2 pounds in shells)

1 (14 1/2-ounce) can no-salt-added stewed tomatoesThyme sprigs (optional)

Trim fat from beef. Cut the beef into 1-inch cubes. Combine beef and 3 tablespoonsflour in a large zip-top plastic bag. Seal bag, and shake well to coat. Heat oilin a large Dutch oven over medium heat. Add beef, and cook 5 minutes, browning onall sides. Add 1 1/2 cups water and next 6 ingredients (water through broth);bring to a boil. Cover, reduce heat to low, and simmer 1 hour.

Combine cold water and 1 tablespoon flour in a small bowl; stir well. Add flourmixture, eggplant, potatoes, chestnuts, and tomatoes to beef mixture; bring to aboil. Cover; reduce heat to medium-low. Simmer 30 minutes or until vegetables aretender and stew is thick. Garnish with thyme sprigs, if desired.



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Per serving: 353 Calories (kcal); 10g Total Fat; (25% calories from fat); 24gProtein; 42g Carbohydrate; 42mg Cholesterol; 586mg SodiumFood Exchanges: 2 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0


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Other Carbohydrates

Suggested Wine: Petite Syrah

Nutr. Assoc. : 2216 0 0 0 0 0 0 0 620 0 0 0 2663 4716 4744 264272130706543


Chestnut Biscotti

Recipe By :Serving Size : 16 Preparation Time :0:00Categories : Baked Cookies

Dec '96 Miscellaneous


1/2 cup sugar2 tablespoons stick margarine -- softened1 large egg1 1/2 teaspoons vanilla extract1 1/4 cups all-purpose flour1 teaspoon baking powder

1/4 teaspoon ground nutmegDash salt

1/2 cup finely chopped cooked shelled chestnuts(about 1/2 pound in shells)Cooking spray


Combine sugar and margarine in a large bowl; beat at medium speed of a mixer untilwell-blended. Add egg and vanilla; beat well. Combine flour, baking powder,nutmeg, and salt; gradually add to sugar mixture, beating until well-blended. Addchestnuts; beat well.

Turn dough out onto a lightly floured surface; knead lightly 7 times. Shape doughinto a 12-inch-long roll. Place roll on a baking sheet coated with cooking spray;flatten to a 1-inch thickness.

Bake at 350 for 30 minutes. Remove roll from baking sheet; let cool 10 minutes on a wire rack.

Cut roll diagonally into 16 (1/2-inch) slices. Place slices, cut sides down, on abaking sheet. Bake at 350 for 5 minutes. Turn cookies over; bake an additional 5 minutes (cookies will be slightly soft in center but will harden as they cool).Remove from baking sheet; let cool completely on wire rack.

Serving Size: 1 biscotti




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Per serving: 89 Calories (kcal); 2g Total Fat; (19% calories from fat); 2gProtein; 16g Carbohydrate; 12mg Cholesterol; 51mg SodiumFood Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2

Other Carbohydrates

NOTES : Store the biscotti in an airtight container.Nutr. Assoc. : 0 0 0 0 0 0 0 0 4744 0


Chestnut Soup


Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------1 tablespoon margarine1 cup chopped onion

1/2 cup chopped celery1/2 cup chopped carrot

1 cup cubed peeled baking potato1 cup cooked shelled chestnuts (about 1 pound in

shells)1/4 teaspoon dried thyme1/8 teaspoon salt

1/8 teaspoon pepper (1/8 to 1/4 teaspoon)5 (10 1/2-ounce) cans low-salt chicken broth

1/2 cup 2% low-fat milk1 1/4 cups plain croutons

Paprika

Melt margarine in a large saucepan over medium heat. Add onion; saut 4 minutes. Add celery and carrot; saut 6 minutes. Add potato and next 5 ingredients (potato through broth). Bring to a boil, reduce heat, and simmer 40 minutes.

Place chestnut mixture in a blender; process until smooth. Return to pan; stir inmilk. Cook until thoroughly heated. Ladle soup into individual bowls; top withcroutons, and sprinkle with paprika.

Serving Size: 1 cup soup, 1/4 cup croutons



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Protein; 35g Carbohydrate; 2mg Cholesterol; 210mg SodiumFood Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0Other Carbohydrates

Nutr. Assoc. : 0 0 0 20022 2299 4744 0 0 1091 0 0 0 0


Chicken Biscuit Stew

Recipe By :Beth BlevinsServing Size : 5 Preparation Time :0:00Categories : Poultry Sept '96

Soups And Stews

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------2 tablespoons reduced-calorie stick margarine

1/2 cup all-purpose flour

1/4 teaspoon salt1/4 teaspoon pepper1/2 cup skim milk

1 (10 1/2-ounce) can low-salt chicken broth1 1/2 cups cubed cooked chicken breasts

1/3 cup chopped onion1 (8 1/2-ounce) can green peas -- drained1 (8 1/4-ounce) can sliced carrots -- drained1 (4 1/2-ounce) can refrigerated buttermilk biscuits


Melt margarine in a 9-inch cast-iron skillet over medium-high heat. Stir in flour,

salt, and pepper. Gradually add milk and broth, stirring with a whisk untilblended. Cook 4 minutes or until thick and bubbly, stirring constantly. Addchicken, onion, peas, and carrots; cook 1 minute. Remove from heat.

Carefully split biscuits in half horizontally; place over chicken mixture. Bake at375 for 20 minutes or until biscuits are golden brown.

Serving Size: 3/4 cup stew and 2 biscuit halves



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Per serving: 272 Calories (kcal); 8g Total Fat; (26% calories from fat); 21gProtein; 31g Carbohydrate; 36mg Cholesterol; 731mg SodiumFood Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0Other Carbohydrates

NOTES : This is one recipe I made sure I copied from Mom when I got married. Withthis meal, she never had to worry about leftovers.Beth Blevins, Alabaster, Alabama


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Nutr. Assoc. : 20100 14 0 0 4938 0 4732 0 681 256 450


Chicken Marsala

Recipe By :Jean M. Converse

Serving Size : 4 Preparation Time :0:00Categories : Pasta Poultry

Sept '96


1/2 cup dry Marsala wine1 teaspoon cornstarch

1/2 teaspoon dried tarragon1/8 teaspoon salt1/4 cup Italian-seasoned breadcrumbs

2 tablespoons grated Parmesan cheese1/8 teaspoon garlic powder

4 (4-ounce) skinned, boned chicken breast halves2 teaspoons olive oil2 cups hot cooked angel hair (about 4 ounces

uncooked pasta)

Combine first 4 ingredients in a 1-cup glass measure; stir with a whisk untilblended. Set aside.

Combine breadcrumbs, cheese, and garlic powder in a shallow dish, and stir well.Dredge chicken breast halves in breadcrumb mixture.

Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 3minutes on each side or until done.

Microwave wine mixture at high 30 seconds or until slightly thick, stirring once.Arrange chicken over pasta; top with sauce.

Serving Size: 1 chicken breast, 1/2 cup pasta, and 1 tablespoon sauce



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Per serving: 306 Calories (kcal); 5g Total Fat; (16% calories from fat); 32gProtein; 26g Carbohydrate; 68mg Cholesterol; 388mg SodiumFood Exchanges: 1 1/2 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0Other Carbohydrates

Suggested Wine: Chardonnay

NOTES : I couldn't find a chicken Marsala recipe that suited my taste, so Icreated one of my own.Jean M. Converse, Elsinore, CaliforniaNutr. Assoc. : 4106 0 0 0 4866 1034 0 26039 0 2845


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Chicken Pita Sandwiches with Yogurt Sauce

Recipe By :Amy PolkServing Size : 8 Preparation Time :0:00

Categories : Poultry SandwichesSept '96


3/4 cup fresh lemon juice1 teaspoon ground turmeric

1/2 teaspoon ground cumin1/2 teaspoon ground allspice

1 1/2 teaspoons olive oil1/4 teaspoon salt1/8 teaspoon ground cardamom1/8 teaspoon pepper

3 garlic cloves -- minced2 pounds skinned, boned chicken breasts1 3/4 cups thinly sliced cucumber1 cup thinly sliced onion -- separated into rings1 tablespoon minced fresh mint1 (8-ounce) carton plain low-fat yogurt

Cooking spray8 (6-inch) whole-wheat pita bread rounds -- cut in half1 cup thinly sliced iceberg lettuce1 cup chopped tomato

Combine first 10 ingredients in a large zip-top plastic bag; seal and shake wellto coat. Marinate in refrigerator 8 hours, turning bag occasionally.

Combine cucumber, onion, mint, and yogurt in a bowl; stir well. Cover and chill.

Prepare grill. Remove chicken from bag, reserving marinade. Place chicken on grillrack coated with cooking spray; grill 10 minutes on each side or until done,basting occasionally with reserved marinade. Cut chicken diagonally across graininto 1/4-inch slices; set aside.

Divide chicken evenly between pita halves; spoon 1 tablespoon lettuce, 1tablespoon tomato, and 1 1/2 tablespoons yogurt sauce into each pita half.

Serving Size: 2 pita halves



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Per serving: 345 Calories (kcal); 5g Total Fat; (11% calories from fat); 35gProtein; 43g Carbohydrate; 68mg Cholesterol; 505mg SodiumFood Exchanges: 2 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2Fat; 0 Other Carbohydrates


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NOTES : Although marinating the chicken takes some time, the flavor is worth it,and the dish cooks quickly. In fact, my daughter loves these sandwiches so muchshe requested them for her birthday dinner. Rice and a fruit dessert are goodcomplements to this recipe.Amy Polk, Walled Lake, MichiganNutr. Assoc. : 0 0 0 0 0 0 0 0 620 2314 20177 0 3383 4061 0 26190 4924

26059


Chicken with 40 Cloves of Garlic

Recipe By :Serving Size : 8 Preparation Time :0:00Categories : Dec '96 Main Dish

Poultry


2 1/2 cups chopped onion1 teaspoon dried tarragon6 parsley sprigs4 celery stalks -- each cut into 3 pieces8 chicken thighs (about 2 3/4 pounds) -- skinned8 chicken drumsticks (about 1 3/4 pounds) -- skinned

1/2 cup dry vermouth1 1/2 teaspoons salt

1/4 teaspoon pepperDash ground nutmeg

40 unpeeled garlic cloves (about 4 heads)Fresh tarragon (optional)French bread (optional)

Combine first 4 ingredients in a 4-quart casserole. Arrange chicken overvegetables. Drizzle with vermouth; sprinkle with salt, pepper, and nutmeg. Nestlegarlic around chicken. Cover casserole with aluminum foil and casserole lid. Bakeat 375 for 1 1/2 hours. Garnish with fresh tarragon, if desired; serve with French bread.

Serving Size: 1 thigh, 1 drumstick, 1/4 cup vegetable mixture, and 5 garlic cloves




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Per serving: 245 Calories (kcal); 8g Total Fat; (32% calories from fat); 27gProtein; 11g Carbohydrate; 107mg Cholesterol; 535mg SodiumFood Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 0 Fat; 0Other Carbohydrates


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Nutr. Assoc. : 0 0 20143 2523 4951 2575 0 0 0 0 620 0 0


Chicken with Mole Sauce

Recipe By :

Serving Size : 6 Preparation Time :0:00Categories : Oct '96 Poultry

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------6 (4-ounce) boned skinned chicken breast halves

1/2 teaspoon salt -- dividedCooking spray

1/4 cup chopped onion1 tablespoon minced jalape o pepper2 garlic cloves -- minced1 teaspoon ground cinnamon

3/4 teaspoon chili powder1/4 teaspoon ground cumin1/8 teaspoon ground allspice1/8 teaspoon ground cloves

3 tablespoons blanched almonds -- toasted1 (6-inch) day-old corn tortilla -- broken into pieces1 (8 1/2-ounce) can whole tomatoes -- undrained

Dash barbecue smoked seasoning (such as HickoryLiquid Smoke)

3/4 ounce sweet baking chocolate1/4 cup water

1 tablespoon sesame seeds -- toastedCilantro sprigs (optional)

Sprinkle chicken with 1/4 teaspoon salt. Coat a large nonstick skillet withcooking spray; place over medium-high heat until hot. Add chicken; cook 4 minuteson each side or until done. Remove chicken from pan. Set aside; keep warm.

Add onion, jalape o pepper, and garlic to skillet; cook 3 minutes or until tender. Add seasonings (cinnamon through cloves). Cook 1 minute; set aside.

Position knife blade in food processor bowl; add almonds and tortilla pieces.Process until finely ground. Add onion mixture, remaining 1/4 teaspoon salt,tomatoes, and liquid smoke; process until smooth.

Return mixture to skillet. Add chocolate; cook over low heat until chocolate

melts. Add water; cook until thoroughly heated, stirring frequently.

Spoon sauce over chicken; sprinkle with sesame seeds. Garnish with cilantrosprigs, if desired.

Serving Size: 1 chicken breast half, 1/4 cup sauce, and 1/2 teaspoon sesame seeds




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Per serving: 202 Calories (kcal); 6g Total Fat; (26% calories from fat); 28gProtein; 9g Carbohydrate; 66mg Cholesterol; 146mg SodiumFood Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0Other Carbohydrates

NOTES : The butterflies may not be able to go home with you, but this Mexicandelicacy can. Mole (MOH-lay) comes from molli, the Nahuatl word for "concoction."It refers to a dark, rich sauce of nuts, seeds, chile peppers, spices, andchocolate. Try serving this dish with Spanish rice. (Recipe by Barbara Chernetz)Nutr. Assoc. : 2313 26033 0 0 20198 620 0 0 0 0 3615 2277 2883 2470 3962

5195 0 0 2130706543


Chicken-and-French Bean Salad with Blueberry Relish

Recipe By :

Serving Size : 2 Preparation Time :0:00Categories : July/ Aug '96 Poultry

Salads

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------1 cup (2-inch) sliced green beans (about 1/4

pound)3/4 cup fresh blueberries

1 tablespoon sugar2 tablespoons chopped red onion2 tablespoons balsamic vinegar2 teaspoons fresh lemon juice

3 tablespoons red wine vinegar1 tablespoon chopped shallots2 teaspoons honey mustard1 teaspoon olive oil

1/4 teaspoon salt1/4 teaspoon pepper

2 (4-ounce) skinned, boned chicken breast halves1 teaspoon olive oil2 cups torn romaine lettuce1 cup plain croutons

Steam beans, covered, 5 minutes or until crisp-tender. Rinse under cold water;drain and set aside.

Place blueberries and next 4 ingredients (blueberries through lemon juice) in afood processor; pulse until coarsely chopped. Set relish aside.

Combine red wine vinegar, shallots, mustard, and 1 teaspoon oil in a bowl; stirwell with a whisk. Set vinaigrette aside.

Sprinkle salt and pepper over chicken. Heat 1 teaspoon oil in a small nonstickskillet over medium heat. Add chicken, and cook 3 minutes on each side or untildone. Remove from heat; cut across grain into thin slices; set aside.


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Combine beans, lettuce, and croutons in a bowl. Drizzle vinaigrette over salad;toss gently to coat. Divide salad evenly between 2 plates; top each with chickenbreast slices. Spoon relish over chicken.



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Per serving: 325 Calories (kcal); 8g Total Fat; (20% calories from fat); 31gProtein; 35g Carbohydrate; 66mg Cholesterol; 526mg SodiumFood Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 1 Fat;1/2 Other Carbohydrates

NOTES : You can make the chicken and relish ahead, then serve with the saladgreens.Nutr. Assoc. : 3568 0 0 2679 0 0 0 0 0 0 0 0 2314 0 1280 0


Chickpea-and-Hominy Stew

Recipe By :Serving Size : 6 Preparation Time :0:00Categories : July/ Aug '96 Soups And Stews

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------2 teaspoons olive oil2 cups diced onion

1/2 cup minced seeded Anaheim chile4 garlic cloves -- minced2 3/4 cups water1 cup diced tomato2 (19-ounce) cans chickpeas (garbanzo beans) -- drained1 (15.5-ounce) can white hominy -- drained1 (14 1/2-ounce) can vegetable broth2 cups coarsely chopped spinach

1/4 teaspoon pepper1/4 teaspoon ground cumin

Heat oil in a large saucepan over medium-high heat. Add onion, chile, and garlic;saut 1 minute. Add water and next 4 ingredients (water through broth); bring to a

boil. Cover, reduce heat, and simmer 20 minutes. Remove from heat; stir in spinachand remaining ingredients.

Serving Size: 1 1/2 cups



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Per serving: 322 Calories (kcal); 5g Total Fat; (12% calories from fat); 12gProtein; 60g Carbohydrate; 0mg Cholesterol; 987mg SodiumFood Exchanges: 3 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat;0 Other Carbohydrates

Serving Ideas : I really enjoy eating this dish smothered with spicy salsa.

Nutr. Assoc. : 0 0 2049 0 0 0 2603 27094 5846 2687 0 0


Chili-Seared Salmon with Sweet Pepper Salsa


Sept '96


3/4 cup diced red onion1/2 cup diced yellow bell pepper1/2 cup diced red bell pepper1/2 cup diced plum tomato

2 tablespoons chopped fresh cilantro1 tablespoon minced seeded jalape o pepper1 tablespoon fresh lemon juice2 teaspoons cider vinegar

1/4 teaspoon ground cumin1/8 teaspoon sugar1/8 teaspoon salt

1/8 teaspoon ground coriander1/8 teaspoon ground red pepper

2 tablespoons chili powder1/4 teaspoon salt1/8 teaspoon black pepper

4 (6-ounce) salmon fillets (about 1 inch thick)2 teaspoons olive oil

Combine first 13 ingredients in a bowl; stir well. Let stand at least 30 minutes,stirring occasionally.

Combine chili powder, 1/4 teaspoon salt, and black pepper; rub evenly over salmonfillets. Heat oil in a large nonstick skillet over medium-high heat. Add fillets;

cook 4 minutes on each side or until fish flakes easily when tested with a fork.Serve with salsa.

Serving Size: 1 fillet and about 2/3 cup salsa



T(Cooking Time:):"0:08"


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Per serving: 367 Calories (kcal); 21g Total Fat; (51% calories from fat); 36gProtein; 9g Carbohydrate; 112mg Cholesterol; 322mg SodiumFood Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0Other Carbohydrates

Nutr. Assoc. : 0 5630 20165 26089 0 26088 0 0 0 0 0 0 0 0 0 0 354 986


Chinese Tangerine Chicken

Recipe By :Serving Size : 8 Preparation Time :0:00Categories : Oct '96 Poultry

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------2 tablespoons dry breadcrumbs1 teaspoon grated tangerine or orange rind2 tablespoons fresh tangerine or orange juice2 tablespoons grated peeled fresh ginger1 tablespoon low-sodium soy sauce1 tablespoon honey1 teaspoon dark sesame oil1 (5-pound) roasting chicken (5 to 6 pounds)8 pieces peeled sliced fresh ginger -- divided6 tangerines or oranges -- halved crosswise1 tablespoon all-purpose flour

1 cup low-salt chicken broth1/4 cup dry sherry1/3 cup tangerine or orange juice


Combine first 7 ingredients in a small bowl; stir well. Set aside.

Remove giblets and neck from chicken; discard. Rinse chicken under cold water; patdry. Trim excess fat. Starting at neck cavity, loosen skin from breast anddrumsticks by inserting fingers and gently pushing between skin and meat. Spreadbreadcrumb mixture beneath skin on breast and drumsticks. Place 8 ginger slicesand 4 tangerine halves into cavity. Lift wing tips up and over back; tuck under

chicken.

Place chicken, breast side up, on a broiler pan. Arrange tangerines, cut side up,around chicken. Insert meat thermometer into meaty part of thigh, making sure notto touch bone. Bake at 450 for 20 minutes. Reduce oven temperature to 350 ; bake an additional 1 hour and 30 minutes or until thermometer registers 180 . Discard skin.

Place chicken on a platter. Set aside; keep warm. Pour pan drippings into a zip-top plastic bag. Snip off 1 corner of bag. Drain liquid into a saucepan; stopbefore fat layer reaches opening. Discard fat.


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Combine flour and broth in a small bowl; stir with a whisk. Add to pan drippings.Stir in sherry and juice. Bring to a boil; cook 1 minute or until thick, stirringconstantly with a whisk. Serve with chicken.

Serving Size: 3 ounces chicken and 3 tablespoons gravy

Source:

"Cooking Light, October 1996, p.68"Copyright:" Cooking Light"

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Per serving: 288 Calories (kcal); 10g Total Fat; (31% calories from fat); 31gProtein; 17g Carbohydrate; 86mg Cholesterol; 280mg SodiumFood Exchanges: 0 Grain(Starch); 4 Lean Meat; 1 Vegetable; 1/2 Fruit; 0 Fat; 0Other Carbohydrates

Nutr. Assoc. : 0 20085 3410 20083 0 0 0 5829 4974 5249 0 58487 0 1006


Chocolate Pound Cake


Dec '96


3/4 cup stick margarine -- softened1 1/2 cups sugar2 large eggs2 large egg whites1 1/2 cups low-fat buttermilk1 teaspoon baking soda3 1/2 cups all-purpose flour

3/4 cup unsweetened cocoa1 teaspoon baking powder

1/4 teaspoon salt2 teaspoons vanilla extract

Baking spray with flour1 teaspoon powdered sugar


Cream margarine, and gradually add sugar, beating well at medium speed of a mixer.Add eggs and egg whites, 1 at a time, beating well after each addition.

Combine buttermilk and baking soda; stir well. Set aside. Combine flour, cocoa,baking powder, and salt; stir well. Add dry ingredients to creamed mixturealternately with buttermilk mixture, beginning and ending with dry ingredients.Stir in vanilla.


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Pour batter into a 12-cup Bundt pan coated with baking spray. Bake at 350 for 45 minutes or until a wooden pick inserted in center comes out clean. Let cool in pan10 minutes on a wire rack; remove from pan. Let cool completely on wire rack. Siftpowdered sugar over top of cake.

Serving Size: 1 slice

Source:

"Cooking Light, December 1996, p.110"Copyright:" Cooking Light"


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Per serving: 254 Calories (kcal); 9g Total Fat; (31% calories from fat); 5gProtein; 39g Carbohydrate; 22mg Cholesterol; 251mg SodiumFood Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 11/2 Other Carbohydrates

NOTES : You can use cooking spray and 1 teaspoon of flour to dust the pan ifbaking spray isn't available.Nutr. Assoc. : 0 0 3218 3231 25045 0 0 0 0 0 0 0 0


Christmas Pudding with Brandy Sauce

Recipe By :Serving Size : 10 Preparation Time :0:00Categories : Dec '96 Pudding

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------2 cups shredded peeled sweet potato1 cup whole-wheat flour

3/4 cup raisins1/2 cup chopped dried apricots1/3 cup firmly packed brown sugar1/4 cup stick margarine -- softened1/2 teaspoon ground cinnamon1/2 teaspoon ground nutmeg1/4 teaspoon salt1/4 teaspoon ground cloves

1 large egg white2 tablespoons skim milk

1/2 teaspoon baking soda1/2 teaspoon white vinegar

Cooking spray1 1/4 cups low-fat vanilla ice cream -- softened2 tablespoons brandy

Combine first 11 ingredients in a bowl; stir well. Combine milk, baking soda, andvinegar; add to sweet potato mixture, stirring until dry ingredients are moist.


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Press sweet potato mixture into a 6-cup steamed-pudding mold coated with cookingspray. Cover tightly with foil or lid coated with cooking spray.

Place mold on a shallow rack in a stockpot; add boiling water to halfway up sidesof mold. Cover and cook in simmering water 3 hours or until knife inserted incenter comes out clean, adding water to stockpot as needed. Invert pudding onto aplate; cut into 10 slices. Combine softened ice cream and brandy, stirring with awhisk until blended. Serve with pudding.

Serving Size: 1 wedge and 2 tablespoons sauce



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Per serving: 229 Calories (kcal); 7g Total Fat; (26% calories from fat); 4gProtein; 39g Carbohydrate; 7mg Cholesterol; 199mg SodiumFood Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 1 1/2 Fat; 1/2

Other Carbohydrates

NOTES : Use a round cake-cooling rack inside the stockpot.Nutr. Assoc. : 5212 0 4680 3090 0 0 0 0 0 0 0 0 0 0 0 5407 2330


Cinnamon Streusel Coffeecake


Dec '96


1/3 cup chopped walnuts1/3 cup firmly packed brown sugar

3 tablespoons all-purpose flour1 tablespoon ground cinnamon

Cooking spray1 1/4 cups sugar

1/3 cup vegetable oil2 large eggs3 cups all-purpose flour

1 teaspoon baking powder1 teaspoon baking soda

1/2 teaspoon salt1 1/2 cups low-fat buttermilk1 tablespoon vanilla extract


Combine the first 4 ingredients in a small bowl, and stir well. Coat a 12-cupBundt pan with cooking spray; sprinkle 1/3 cup of the walnut mixture into pan. Setwalnut mixture aside.


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Combine 1 1/4 cups sugar and vegetable oil in a large bowl, and beat at mediumspeed of a mixer until well-blended. Add eggs, 1 at a time, beating well aftereach addition.

Combine flour, baking powder, baking soda, and salt; stir well. Add flour mixtureto creamed mixture alternately with buttermilk, beginning and ending with flourmixture; mix after each addition. Stir in vanilla.

Measure 2 cups of batter; set aside. Pour remaining batter into prepared pan;sprinkle remaining walnut mixture over batter. Pour reserved 2 cups batter overwalnut mixture. Bake at 350 for 45 minutes or until a wooden pick inserted in center comes out clean. Let cool in pan 10 minutes on a wire rack; remove frompan. Let cool completely on wire rack.




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Per serving: 245 Calories (kcal); 7g Total Fat; (25% calories from fat); 5gProtein; 41g Carbohydrate; 24mg Cholesterol; 209mg SodiumFood Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 11/2 Other Carbohydrates

NOTES : Soften brown sugar that's hard and dry by placing it in the microwave fora few seconds.Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 25045 0


Citrus Terrine

Recipe By :Serving Size : 12 Preparation Time :0:00Categories : Desserts Sept '96

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------2 envelopes unflavored gelatin1 1/4 cups orange juice

1/4 cup

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