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.
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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.
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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.
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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.
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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.
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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).
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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.
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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
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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.
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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.
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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.
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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
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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.
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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
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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
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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.
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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.
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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.
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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
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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*****
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