CARROT CAKE (low Fat) Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Cakes Low-Fat/Low-Cal Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Flour -- all purpose 1 teaspoon Baking powder 3/4 teaspoon Salt 1 Crushed pineapple (8 oz can) 1 teaspoon Vanilla 3 Large egg whites 1 1/2 cups Sugar 2 teaspoons Cinnamon 1 teaspoon Baking soda 1/4 teaspoon Nutmeg 3 tablespoons Vegetable oil 3 cups Carrots -- shredded 1 pinch Cloves Preheat oven to 350F. Line 13 x 9 in. baking pan with foil. Coat with vegetable cooking spray. Combine first seven ingredients in bowl. Beat sugar, pineapple, oil and vanilla in mixer bowl until smooth. Beat in dry ingredients until just combined. Stir in carrots. Beat egg whites in small mixer bowl to stiff peaks. Fold into carrot mixture in 2 batches with rubber spatula. Pour batter into pan. Bake 40 min. or until toothpick comes out clean. Cool in pan on wire rack. Invert cake onto wax paper; remove pan and foil. Cut into 16 pieces. - - - - - - - - - - - - - - - - - AUDREY'S ORIENTAL CHICKEN Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Chinese Low-Fat/Low-Cal Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup Firmly packed brown sugar 1/4 cup Vinegar 15 ounces Pineapple chunks in juice 1 cup onions -- cut into thin rings 2 Skinless boneless chicken breast 2 tablespoons Cornstarch 1 tablespoon Soy sauce 1 cup Green Pepper -- strips 1 tablespoon Oil *Cut into thin strips. In a medium bowl, combine sugar and cornstarch. Gradually stir in vinegar and soy sauce. Stir in pineapple, green pepper and onion, set aside. Heat oil in wok. Add chicken and stir fry, just until tender, and chicken has turned white. Add pineapple and vegetable mixture; stir until well mixed. Cover and simmer over low heat 15 minutes. Cal: 314; Fat 7g. - - - - - - - - - - - - - - - - -APPLE CRUNCH COBBLER Recipe By : Net Serving Size : 6 Preparation Time :0:00 Categories : Apples Cobblers Low-Fat/Low-Cal Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup oatmeal 1 cup wheat flour 1/2 cup apple juice, frozen concentrate 1/2 tsp. cinnamon 1 apple 1 egg white 1/4 tsp. baking powder Cut the apple into bite sized pieces. Mix together everything except the apples. Put a thin layer (1/8-1/4") of mixture on the bottom of a non-stick or Pammed round pan. Put apples on top of this. Then spread, plop, drop or get the rest of the mix on top of the apples someway. Then bake at 350F.about 20 minutes. - - - - - - - - - - - - - - - - - -BANANA BROWNIES, LO CAL Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Bananas Brownies Low-Fat/Low-Cal Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Flour -- all purpose 1/4 cup Nonfat dry milk powder 1/4 teaspoon Salt 1 cup Sugar 1/4 cup Buttermilk 1/3 cup Cocoa -- unsweetened 1/4 teaspoon Baking soda 1 Banana -- large,ripe 2 Large egg whites 1 teaspoon Vanilla Preheat oven 350F. Coat 9 in. square baking pan with vegetable cooking spray. Combine flour, cocoa, milk powder, baking soda and salt in bowl. Puree banana, sugar, egg whites, buttermilk and vanilla in food processor until smooth. Add dry ingredients and pulse just until blended. Pour into prepared pan. Bake 25 minutes or until toothpick comes out clean. Cut into 2 in. squares. - - - - - - - - - - - - - - - - - - -APPLE BREAD PUDDING Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Puddings Low-Fat/Low-Cal Apples Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups apples -- grated 2 tablespoons lemon juice 4 cups Wheat bread -- cubed, small 1/3 cup Raisins 1 teaspoon Cinnamon 1 1/2 cups Skim Milk 1/2 cup Maple syrup 1/2 teaspoon vanilla 2 egg whites Mix lemon juice with grated apple. Blend the soymilk, egg replacer, maple syrup and cinnamon (and vanilla, if you use it) together. P ut one third of the bread in the bottom of a greased 8" by 8" baking dish and cover with 1 cup of the apples and half the raisins. P our one cup of the liquid mixture over these ingredients. Repeat the layers of bread, apple and raisins, ending with a top layer of bread. Pour the rest of the liquid ingredients over it. Sprinkle with cinnamon. Let pudding sit for a few minutes (original recipes called for 20 minutes, I let it sit for 5). Bake, covered, at 350 degrees F (325 if you use a glass dish) for 45 minutes. Let stand for 10 t o 20 minutes at room temperature before serving. Was great for breakfast. - - - - - - - - - - - - - - - - - - -CRISPY OVEN-FRIED CHICKEN Recipe By : Shape - March 1995 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Low-Fat/Low-Cal Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 tablespoons canola oil 1/4 teaspoon black pepper 1 teaspoon ground ginger 1 teaspoon garlic -- minced 1 teaspoon paprika 2 cups 40% Bran FlakesŪ -- or other cereal -- crushed fine 4 boneless skinless chicken breasts Combine canola oil, black pepper, ground ginger, minced garlic and paprika in a small bowl to make a marinade. Pour cereal onto a plate. Brush both sides of each chicken breasts with oil mixture, then press lightly into cereal to coat evenly. Bake chicken at 350F on an ungreased cookie sheet for 25 min or until browned (turn chicken halfway thru baking). - - - - - - - - - - - - - - - - - -ROAST CHICKEN WITH SAGE Recipe By : Shape - May 1995 Serving Size : 6 Preparation Time :0:00 Categories : Chicken Low-Fat/Low-Cal Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon dried sage 2 cups chicken broth, defatted 1/2 cup apple juice, frozen concentrate -- thawed 5 pounds chicken 2 tablespoons olive oil dash salt and pepper 1 medium onion -- diced 2 tablespoons fresh sage -- chopped Preheat oven to 375F. Comb. dried sage, broth, and juice in a bowl. Rinse chicken pieces and pat dry. Rub ea piece w/ a little olive oil and sprinkle w/ salt and peppers. Place chicken and onion in a roasting pan. Sprinkle fresh sage over the chicken pieces. Add broth mix to pan. Bake 45 min-1 hr, basting often. Serve chicken hot w/onions and basting suace. - - - - - - - - - - - - - - - - - -REDUCED FAT FUDGIE COCOA BROWNIES Recipe By : Serving Size : 24 Preparation Time :0:00 Categories : Brownies Low-Fat/Low-Cal Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Large eggs 2 cups Sugar 1 cup Pumpkin 1 teaspoon Vanilla 1 tablespoon Vegetable oil 1 1/4 cups Unsweetened cocoa powder 1 cup Flour 1. Preheat oven to 350 degrees. Lightly coat a 9 x 13" baking pan with vegetable cooking spray. 2. In a large bowl, using an electric mixer, beat the eggs and sugar on high speed until thick and pale. Beat in the pumpkin, vanilla and oil. 3. Sift together the cocoa and flour. Add to the mixer, beating just to combine. Transfer the batter to the prepared pan and bake 25 minutes. The brownies will still be a little soft in the center. Remove from the oven and cool on a rack. Note: These brownies are very heavy and fudgie in texture. Per brownie information: Calories.........101 Monounsaturated fat.....1gr Protein..........2gr Saturated fat...........1gr Fat..............2gr Polyunsaturated fat.....0gr Carbohydrates...23gr Cholesterol.............9mg Sodium...........3mg - - - - - - - - - - - - - - - - - -LEMON CHICKEN Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Low-Fat/Low-Cal Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 boneless skinless chicken breasts 2 tablespoons flour 1 1/2 teaspoons olive oil 1 teaspoon butter 1/2 cup chicken broth 1 tablespoon lemon juice In a non-stick skillet over a medium heat, melt butter and mix with olive oil. Meanwhile coat chicken breasts with flour. Place chicken breasts in skillet and brown both sides. Add lemon juice to broth. When chicken is brown on both sides, pour broth with lemon juice into the skillet, cover tightly with a lid, and turn heat down to medium low. Simmer for 15 minutes. Remove cover from skillet and reduce broth until thicked. Remove chicken breasts and pour thickened sauce over top. - - - - - - - - - - - - - - - - - -LINGUINI WITH TOMATO-BASIL SAUCE Recipe By : Shape - May 1995 Serving Size : 6 Preparation Time :0:00 Categories : Low-Fat/Low-Cal Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cloves garlic -- peeled and minced 3 tablespoons olive oil 3 cups Italian plum tomatoes -- coarsely chopped salt and pepper -- to taste 18 ounces linguini -- or other thin pasta 1 bunch fresh basil leaves -- no stems, chopped 12 tablespoons parmesan cheese -- freshly grated Saute garlic in olive oil until golden, but not brown. Add tomatoes, salt and pepper and simmer over med. heat for 20 min. Meanwhile, prepare pasta according to package. When sauce is done simmering, remove from heat and stir in basil. Toss pasta with sauce and serve. Top with cheese. - - - - - - - - - - - - - - - - - -LEMON CHIVE FETTUCCINE Recipe By : Shape Serving Size : 6 Preparation Time :0:00 Categories : Low-Fat/Low-Cal Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces fettucine -- uncooked 1/3 cup lowfat sour cream 3 tablespoons fresh chives -- chopped 1 tablespoon lemon peel -- grated 2 teaspoons lemon juice 1 teaspoon soft margarine 1/2 teaspoon salt 1/4 teaspoon white pepper Boil 3 quarts water. Add fettuccine. Stir until water boils again (about 30 seconds). Cook 10-12 minutes and drain. Mix remaining ingredients and toss with fettuccine. Serve hot as a side to poultry or as a refreshing entree. - - - - - - - - - - - - - - - - - -NO FAT CHEESECAKE Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Low-Fat/Low-Cal Cheesecakes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 8 ounce packages of fatfree Cream cheese 1 package Knox gelatin 10 Packets of Equal brand Sweetener or 1/2 cup sugar 1 teaspoon Vanilla 1/2 teaspoon Lemon juice 1 cup Water. Boil 1/4 cup water in a pan, or in a glass measuring cup in the microwave. Sprinkle gelatin on water. Wait 2 minutes, then stir to dissolve. Add 3/4 cup of water to make a full cup of water/gelatin. In a blender, or in a bowl with an electric mixer, combine the water/gelatin, the cream cheese, vanilla, lemon juice and sweetener. Mix thoroughly. Spray an 8" or 9" pie pan. Pour mixture in pan. Allow to set in the refrigerator for at least 2 hours before serving. Serves 8. TOPPING: (This is my mom Sophie's recipe for pie filling): 3 cups berries (not strawberries) 5 - 10 packets of Equal Sweetener or 1/4 to 1/2 cup sugar 1 tablespoon of thickener (flour, or arrowroot, or corn or potato starch) 1/4 teaspoon cinnamon 1/4 teaspoon lemon juice Put 1/2 of berries in a small pot (or microwave safe dish). Mix in thickener. Heat to a boil, stirring. Add sugar, cinnamon and lemon juice. Don't add Equal at this time. Stir as it cooks and thickens. Turn off heat. Add Equal, if you are using it. Stir in remainder of berries. Do not cook further. Refrigerate if you like it cool, or use immediately if you want the berries warm. Spoon over cheesecake.. Cheater Recipe: 2 - 8 ounce packages of no fat creamcheese 1 package of Jello any flavor, sugar free or regular 1 teaspoon vanilla Dissolve Jello into a cup of hot water. Stir for 2 minutes. Add a cup of cold water. Stir (this is the usual recipe for making Jello). With electric beaters or blender, combine this warm jello with the cream cheese and vanilla. Spray a pie plate and pour mixture in. Allow 4 hours to set. Serves 8. You can use the topping described above. Converted to MM by Donna Webster donna@webster.demon.co.uk - - - - - - - - - - - - - - - - - -LOW CAL MARBLED CHOCOLATE CHEESECAKE Recipe By : Serving Size : 10 Preparation Time :0:00 Categories : Cheesecakes Chocolate Low-Fat/Low-Cal Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup Skim milk 1/4 cup Skim milk 1 Envelope unflavoured gelatin 6 tablespoons Sugar 2 Eggs, separated -- room temp. 2 teaspoons Vanilla extract 12 ounces Low fat cottage cheese 3 tablespoons Unsweetened cocoa -----CHOCOLATE CRUMB CRUST----- 1/2 cup Vanilla wafer crumbs 1 tablespoon Unsweetened cocoa 1 1/2 tablespoons Butter or marg. melted In small saucepan over medium high heat, bring 2/3 cup milk to a boil; set aside. In container of blender, sprinkle gelatin over remaining 1/4 cup cold skim milk; let stand 4 to 5 minutes. Add boiling skim milk; cover and blend at low speed 2 min. Add 3 T sugar, egg yolks and vanilla; blend at medium speed until well mixed. Add cottage cheese; blend at high speed until smooth. Remove 3/4 c mixture to use for marbling; chill until mixture begins to thicken. Combine 1 T sugar and cocoa; add to blender container and blend until mixed. Pour chocolate mixture into large bowl. Chill, stirring occasionally, until mixture mounds when dropped from spoon. In small bowl with electric mixer at high speed, beat egg whites until foamy. Gradually add remaining 2 T sugar; beat until stiff peaks form. Fold beaten whites into chocolate mixture; pour chocolate mixture into prepared crust. Spoon large dollops of vanilla mixture over chocolate; with knife or spatula, gently swirl to create marbled effect. Cover; refrigerate until firm, about 4 to 5 hours. Chocolate Crumb Crust In small bowl, combine crumbs and cocoa; add butter and stir until evenly blended. Press mixture evenly on bottom of 9 in. springform pan. - - - - - - - - - - - - - - - - - -REDUCED FAT FUDGIE COCOA BROWNIES Recipe By : Serving Size : 24 Preparation Time :0:00 Categories : Brownies Low-Fat/Low-Cal Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Large eggs 2 cups Sugar 1 cup Pumpkin 1 teaspoon Vanilla 1 tablespoon Vegetable oil 1 1/4 cups Unsweetened cocoa powder 1 cup Flour 1. Preheat oven to 350 degrees. Lightly coat a 9 x 13" baking pan with vegetable cooking spray. 2. In a large bowl, using an electric mixer, beat the eggs and sugar on high speed until thick and pale. Beat in the pumpkin, vanilla and oil. 3. Sift together the cocoa and flour. Add to the mixer, beating just to combine. Transfer the batter to the prepared pan and bake 25 minutes. The brownies will still be a little soft in the center. Remove from the oven and cool on a rack. Note: These brownies are very heavy and fudgie in texture. Per brownie information: Calories.........101 Monounsaturated fat.....1gr Protein..........2gr Saturated fat...........1gr Fat..............2gr Polyunsaturated fat.....0gr Carbohydrates...23gr Cholesterol.............9mg Sodium...........3mg - - - - - - - - - - - - - - - - - -NO GUILT BROWNIES Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Brownies Low-Fat/Low-Cal Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 ounces Unsweetened chocolate Chopped 1 cup Granulated sugar 3/4 cup Flour 3/4 cup Lowfat coffee yogurt 3 Egg whites 1 teaspoon Vanilla extract 1/4 teaspoon Salt Powdered Sugar Heat oven to 350F. Over very low heat, melt chocolate; cool slightly. In food processor, puree all ingredients, except chocolate and powdered sugar, until smooth. Add melted chocolate. Blend well. Pour into lightly buttered, 8-inch square pan. Bake 20-25 minutes or until just set. Sprinkle with powdered sugar. Cut into squares. Calories: about 100 per square Source: National Dairy Board ad, Good Housekeeping magazine, November 1992, page 211 - - - - - - - - - - - - - - - - - -ORANGE GLAZED PORK Recipe By : Shape - Dec. 1995 Serving Size : 2 Preparation Time :0:00 Categories : Low-Fat/Low-Cal Pork Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces pork tenderloin 1/2 teaspoon coriander 1/2 teaspoon dried rosemary 1/2 teaspoon ground ginger 1/4 cup frozen orange juice concentrate 2 slices bread Turn on broiler. Cover pan with foil. Wash and dry pork - cut into 4 equal pieces. In a bowl large enough to hold the pork, combine rest of ingred except bread. Season with pepper. Add pork and coat well. Broil pork for 10-12 min. Serve with bread. - - - - - - - - - - - - - - - - - - Serving Ideas : Have Sweet & Sour Red Cabbage and Apples as a side dish.ORANGE TAPIOCA Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Low-Fat/Low-Cal Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups Skim milk 1 Egg -- beaten 1 tablespoon Sugar 1 dash Salt (not in sodium estimate 3 tablespoons Quick-cooking tapioca 1/2 cup Orange juice 1/2 teaspoon Vanilla 1/2 cup Diced fresh orange or peach Combine milk, egg, sugar, salt and tapioca in saucepan. Cook on medium heat, stirring constantly, until mixture boils. Remove from heat. Add orange juice slowly, stirring constantly. Return to heat, stirring until mixture boils. Remove from heat. Let cool, stirring occasionally. Mix in vanilla and diced oranges. Chill before serving. 1/2 cup serving - 1 fruit exchange, 74 calories 3.4 gm protein, 1.1 gm fat, 12.7 gm carbohydrate, 43.4 mg sodium, 179.8 mg potassium, .3 gm fiber, 47 mg cholesterol. Source: Am. Diabetes Assoc. Family Cookbook Vol 1, 1987 Shared but not tested by Elizabeth Rodier Nov 93. - - - - - - - - - - - - - - - - - -PEANUT BUTTER CHIP BROWNIES Recipe By : Shape - Dec 1994 Serving Size : 30 Preparation Time :0:00 Categories : Brownies Low-Fat/Low-Cal Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 egg whites 1/2 cup buttermilk 2 1/2 ounces prunes -- 1 jar of baby food 1 teaspoon vanilla 3/4 cup cocoa 1/2 teaspoon baking soda 1/2 cup boiling water 1 3/4 cups sugar 1 cup all-purpose flour 1/2 cup whole-wheat flour 1 1/4 cups peanut butter chips Preheat oven to 350F. Beat egg whites until foamy. Stir in buttermilk, prunes and vanilla. Set aside. In a large mixing bowl, combine cocoa and baking soda; ass boiling water and stir until mixture thickens. Stir in egg-white mixture until smooth. Add sugar and flours; blend completely. Stir in peanut butter chips. Pour batter into a 13x9 inch baking pan lightly ocated with nonstick cooking spray. Bake for 30 min. Let cool before cutting. - - - - - - - - - - - - - - - - - -BAKLAVA (LOW FAT LOW CAL VERSION) Recipe By : Serving Size : 35 Preparation Time :0:00 Categories : Low-Fat/Low-Cal Ethnic Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound Shelled pistachio nuts 3 tablespoons Sugar 3/4 teaspoon Ground cinnamon 1 1/2 tablespoons Rose water 1/2 pound Filo dough 1/2 cup Low-calorie margarine -- ground Rose Water Syrup Whole cloves -- optional This rich-tasting baklava contains half the amount of sugar and a fraction of the fat you would normally use, thanks to reduced fats, sugar, and nuts. The results will fool anyone. 1. Combine pistacho nuts, sugar, cinnamon and rose water in small bowl. Using half of filo sheets (cover remaining with plastic wrap to prevent from drying out), place 3 sheets in bottom of lightly greased 13x9" baking sheet. Brush with some of margarine. Sprinkle evenly with nut mixture. Place remaining sheets over nut filling, brushing after every third sheet and top sheet. 2. Cut baklava at 1-1/2" intervals diagonally to form pattern of about 35 diamond shapes. Bake at 400'F. 25 minutes or until golden. Place on wire rack to cool. Drizzle Rose Water Syrup evenly over top and allow to soak several hours. Stud each diamond-shape with whole clove. Each piece baklava with syrup contains about: 85 calories; 32mg sodium; 0 cholesterol; 5 grams fat; 9 grams carbohydrate; 2 grams protein; trace fiber. Exchanges: 1/2 bread; 1/2 fat. From: Michael Orchekowski - - - - - - - - - - - - - - - - - -PEACH AMBROSIA Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Fruits Low-Fat/Low-Cal Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package Unflavored gelatin 1/4 cup Cold water 1/2 cup Skim milk 2 packages Low-cal vanilla shake mix 1 teaspoon Vanilla 6 each Ice cubes 2 each Medium peaches; peel -- chop 1/2 cup Coconut In a saucepan, sprinklegelatin over water and let stand for 1 minute. Stir over low heat until gelatin is dissolved. In blender, mix milk, shake mix, vanilla and gelatin mixture for 30 seconds at low speed, adding ice cubes one at a time. Blend at high speed until mixture thickens. Transfer to a bowl and fold in peaches. Spoon into dishes and sprinklewith coconut. Chill for 1 hour and serve. NUTRITION INFORMATION PER SERVING: 112 CALORIES 58% CARBOHYDRATES 20% PROTEIN 22% FAT *****SHAPE MAGAZINE 3/92*****
**Click on other pages to see** *School photos*
-Beauty Info-