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MASTER CHEF AWARD
(For those who have submitted at least 50 recipes.)
Arrabbiata Sauce / Banana Cream Pie / Chocolate Cherry Tunnel Cake / Chocolate Raisin Snack Cake / Chicken Creole / Creamed Soups / Cream Soup Mix / Crockpot Italian Chicken / Egg Foo Yung - Fat Free - Vegetarian / Fat Free Bread / Fat Free Ramen Soup / Fat Free Sauce / From Scratch Macaroni & Cheese / Keilbasa and Split Pea Soup / Make Buttermilk / Momma Mia Meat Loaf / Light & Easy Crepes / New England Clam Chowder / Oatmeal Pizza Dough / Oatmeal Raisin Cookies / Old-Fashioned Peach Cobbler / Onion-Herb Focaccia / PAPPA JOE'S LOW FAT MEAT LOAF / Pizza Soup / Portuguese Bean Soup / Prune Butter / "Prune The Fat" Pie Crust / Puttanesca Pizza / Spaghetti Sauce Mix / SPICED CORNMEAL PUDDING / Stone Soup / Turkey Italian Sausage / Quick Black Bean Chili / Vegetable Lasagna / Vegetable-Potato Soup
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1 1/4 cup sliced fresh mushrooms
1/2 cup finely chopped onion
1 tsp vegetable oil
2 cup water
1 can (15 oz.) pizza sauce
1 can (14 1/2 oz.) diced tomatoes w/ basil and garlic
1 cup cooked bulk Italian sausage
1/4 tsp. Italian seasoning
1/4 cup grated parmesan cheese
shredded mozzarella cheese
* In large saucepan, saute mushrooms and onion in oil for 2 to 3 minutes, or until tender.
* Add water, pizza sauce, tomatoes, sausage and Italian seasoning.
* Bring to a boil over medium heat.
* Reduce heat, cover and simmer for 20 minutes, stirring occasionally.
* Before serving, stir in parmesan cheese.
* Garnish with mozzarella cheese.
* Serve with garlic bread.
2 cups nonfat powdered milk
3/4 cup cornstarch
1/4 cup or less vegetable boullion
2 Tbs dried onion flakes
1 tsp thyme
1/2 tsp pepper
* Mix all ingredients well.
* To substitute for 1 can of condensed soup;
combine 1/3 cup of dry mix with 1 1/4 cup of COLD water in saucepan.
* Cook and stir until thick.
Total recipe makes the equivelant of 9 cans of condensed soup. This mix stores well in a quart size canning jar.
Variations:
* Add to finished soup and heat, to serving temperature, one of the following:
1/2 cup finely chopped mushrooms
1/2 cup minced celery, cooked
1 cup cooked diced potatoes
3/4 cup cooked mixed vegetables
1 cup cooked chopped broccoli
3/4 cup diced cheddar cheese
I even tried 'Baby Clams' once, and that was very good!
(great oil substitute if you're limiting your fat intake).
8 ounces pitted prunes
6 Tbs. water
* Put the prunes and water in a food processor.
* Process until it's a smooth, butter-like consistancy.
"This can be used in a one for one exchange for oil, butter or any other fat used in baking.
Prunes are naturally sweet, so you may want to cut down a little on any sugar.
Homemade quick breads come out nice and high, and of a nice consistancy.
I have also had success using apple sauce as a fat substitute, but I like the finished product better using prune butter."
For A Bread Machine
This makes "Excellent Pizza Crust" or "Bread Sticks"
* Add to bowl of bread machine in order given:
3/4 C. warm water
"I have great luck with room temperature water."
1 1/2 tsp. apple sauce
1 tsp. salt
2 1/4 c. bread flour
* Make an indentation in top of flour for:
1 tsp. yeast.
* Set machine on dough cycle and start.
* While the machine is kneading, make sure dough is neither too dry nor too moist.
* When the machine stops, take out dough and wrap it in cellophane wrap.
* Let it rest for 20 minutes.
"Now the dough is ready to use. It will make a terrific 16" pizza or four mini pizzas. It will also make a dozen 8-10" bread sticks. I like to coat the pan with non-stick spray and sprinkle with corn meal. The finished product will be crunchy on the bottom and will not stick."
* Bake any of these choices in a preheated 500� oven for 12-15 minutes, or until golden brown.
"The bread sticks are great with a fat free marinara sauce."
HANDY HINT: "When you're working the dough, spray a little non stick-pan coating (PAM) on your hands. The dough won't stick to your fingers !"
1 Tbs. dry minced onion
1 Tbs. cornstarch
1 1/2 tsp. salt
1 tsp. sugar
1 tsp. parsley flakes
2 tsp. green pepper flakes
1/4 tsp. instant minced garlic
3/4 tsp. Italian seasoning
"This seasoning mix can be stored in foil packets or can be added to the following recipe"
"For pasta dishes or bread sticks. If you add a Tbs. or so of Italian seasoning and some garlic powder, you'll have an excellent fat free pizza sauce."
seasoning mix (above)
2-8 oz tomato sauce
1-6 oz tomato paste
2 3/4 C. tomato juice or water
1/2 bag of "Harvest Burger Recipe Crumbles"
* Simmer for 30 minutes.
* Serve over pasta.
My Improved Pea Soup Recipe.
It's easy to fix and low in fat content.
2 cups split peas, rinsed and sorted.
2 stalks celery, sliced
1 carrot, shredded
1 small onion, chopped
1/2 Healthy Choice� or other low fat keilbasa
1 tsp salt
1/2 tsp basil
* Quarter kielbasa the long way, then cut 1/2" pieces across the sausage.
* Combine all ingredients in a 5 Qt. dutch oven.
* Bring to a boil.
* Reduce heat and simmer for about 2 to 3 hours.
* Stir often and add water if necessary.
* Once served, add more salt if you like.
"MMMMMMMM Good!"
1 lb. dry lima beans
3 onions, chopped
6 cloves garlic, chopped
8 cups bouillon
4 medium potatoes, chopped
1/4 tsp. cayenne
1 bunch cilantro, chopped
* Soak the limas overnight.
* Drain and rinse.
* Bring the beans, onions, garlic and bouillon to a boil in the soup pot.
* Simmer until the beans are tender, 45 to 60 min.
* Remove about 1/2 the beans and set aside.
* Add the potatoes and cayenne to the pot.
* Cook 30 minutes, or until the potatoes are very tender.
* Add the cilantro and puree the soup in batches in the blender.
* Return the soup to the pot and stir in reserved beans.
* Reheat if necessary.
Enjoy
The story goes; "You put a stone in the pot, cover it with water, add the vegetables and cook it all over the fire. You serve the soup, take the stone out, wash it off and save it to flavor the next batch".
1 onion, chopped
2 cloves garlic, minced
3 stalks celery, diced
6 cups bouillon
3 carrots, sliced
1 dried red pepper, crumbled
1 can (28 oz.) plum tomatoes chopped
1 small head cabbage, cored and chopped
1 can white beans (canneillini), undrained
1/4 cup fresh basil leaves, chopped
freshly ground black pepper
* Bring the onion, garlic, celery, and bouillon to a boil in the soup pot.
* Simmer about 10 minutes or until the vegetables are softened.
* Stir in all other ingredients except beans and basil.
* Simmer 20 min. or until the carrots are tender.
* Stir in the beans and basil.
* Pepper to taste.
"This cake could become a standby at our house because it's sweet with a texture, somewhat, like a brownie. And best of all, it's fat free."
Preheat oven to 350� F.
3/4�cup raisins
1 cup water
1 1/4 cup granulated sugar
1/4 cup egg substitute
"I get the store brand and notice no difference between it and the national brand."
1 3/4 cup all purpose flour
1/3 cup unsweetened cocoa powder
1 tsp baking powder
1/2 tsp salt
1/4 tsp cinnamon
* Bring water to a boil and add raisins.
* Allow to boil for 1 minute and remove from heat.
* Slowly add egg while stirring so the egg doesn't cook.
* Combine remaining ingredients in a bowl.
* Mix in the raisin/egg mixture.
* Prepare 13x9x2 baking pan by sprayingwith non-stick cooking spray and flour.
* Pour mix into pan and smooth with spatula.
* Bake for 25-30 minutes.
* Allow to cool in pan and sprinkle with powdered sugar.
"Garnette and I like to indulge ourselves sometimes and spread on a small amount of cream cheese frosting."
Delicious!
(low sodium)
"For a great 'no fat snack'; skip the regular ramen noodles. Make your own with Chinese Noodles, (they look like ramen noodles) found in the ethnic food section at the super market. You will also need a box of Lipton Cup-A-Soup, Spring Vegetable flavor. Just break some noodles in a cup. Add one package of soup mix, cover with boiling water, cover and wait 3 minutes. Add a splash of soy sauce for flavor cause this soup is very low in sodium too. Enjoy with no guilt."
* Cube as much potato as desired.
* Place in saucepan and add water or stock to cover.
* Add one of the following combinations:
1. Broccoli and dried onion.
2. Carrots with desired seasonings
3. Mushrooms and 2-3 Tbs. wine
4. Celery with 1/4 tsp. tarragon and savory
5. 1/2 pkg. frozen spinach with 1/4 tsp. each nutmeg and lemon juice
6. 1 cup corn with 1 tsp. parsley
7. 1 cup peas with 1/8 tsp. each ginger, cinnamon, pepper and 1-3 tsp. cider vinegar
8. 1 cup sweet potato with 1/4 tsp. Italian seasoning.
* Experiment with other combinations.
* Simmer until vegetables are tender and puree in blender till smooth.
"Add water or stock if too thick or instant mashed potatoes if too thin."
"Fat Free"
1 cup all purpose flour
1 cup skim milk
1/4 cup egg substitute
1 Tbs. apple butter
1 Tbs. sugar
1/4 tsp. salt
"For fruit filled crepes, add 1 Tbs. vanilla."
* Mix all ingredients together with a wisk. (the batter should be thin)
* Heat an 8 inch non-stick omelet pan and spray with non-stick pan spray.
* Add enough batter to the pan to cover the bottom and rotate pan so the entire bottom is coated with batter.
* Cook till brown on one side till brown and flip to brown the other side.
"Crepes can be folded around the filling like an omelet or rolled like a burrito. Fill dinner crepes with cooked meat or vegetables and top with a sauce to compliment the filling. Dessert crepes can be filled with warmed canned pie filling or fresh fruit and topped with whipped cream and nuts or powdered sugar. Use your imagination."
4-5 skinless, boneless chicken breasts
1-16 oz. can stewed tomatoes
1 onion, sliced
2 small zuchini, sliced
pinch Italian seasoning
1 green pepper, sliced
1/2 tsp. garlic powder
pepper to taste
* Place all ingredients in crockpot.
* Cook on high for 2-3 hours and reduce to low for 7 hours.
1 med. onion, chopped
2 cloves garlic, minced
1 green pepper, chopped
1-28 oz. can diced tomatoes
2 tsp. chile powder
pinch cayenne
2-16 oz. cans black beans, undrained
* Combine all ingredients except beans in a 2 qt. saucepan.
* Bring to a boil and reduce to simmer.
* Simmer till vegetables are tender. (about 10 minutes.)
* Add beans and simmer to heat the beans.
*Serve with fat free saltines and green Tabasco Sauce.
1 Pkg. Knorr� Vegetable Soup and Recipe Mix
1 1/2 cups water
1 medium potato, cut in 1/2" cubes
1-6 oz. can minced clams
1-14 oz. can evaporated skim milk
1 Tbs. butter substitute.
"What I call butter substitute is a pump spray put out by Fleishman's, Shedd's and Parkay. It is made from soy and has 0 fat."
* Bring first 4 ingredients to a boil in a 2 qt. saucepan.
* Reduce heat to simmer.
* Cover and simmer for 10 minutes.
* Stir in milk and butter substitute.
* Do not allow to boil.
"Land-O-Lakes now puts out a fat free half and half that might replace the milk and make this even creamier."
2 cups fat free cottage cheese
2 cups lowfat ricotta
1 cup shredded carrots
1/2 cup egg beaters
2 Tbs. minced onions
1 tsp. Italian seasoning
3 cups fatfree spaghetti sauce
(use my recipe, listed on this page)
12 lasagna noodles, cooked and drained
2 cups part skim mozzarella
2 Tbs. parmesan topping
2 medium sized zuccini
Preheat oven to 350�
* Cut zuccini into 1/8" slices, lengthwise.
* In medium sized bowl, mix cottage cheese, ricotta, carrots, egg beaters, minced onion, and Italian seasoning. Set aside.
* Spread 1/2 cup sauce in the bottom of a 13"x9"x2" baking pan.
* Top with 3 noodles, a layer of zuccini.
* Dollop on cheese mixture & mozzarella.
* Repeat layers, ending with sauce.
* Sprinkle mozzarella on top.
* Shake on a good portion of parmesan cheese.
* Cover pan with foil and bake for 30 minutes.
* Uncover and bake for another 35 minutes, or until set.
* Remove from oven and let stand for 15 minutes.
Serve with a nice Italian salad and some garlic bread.
"We just made this and found it to be a really good recipe. When you use spray butter substitute on your garlic bread and a little Italian seasoning; even the real parmesan adds only a minimal amount of fat. We calculated this meal at around 7 grams of fat per plate."
(Fat Free)
4 cups potatoes, peeled and cubed
3 Lg. carrots, peeled and sliced
3 Lg. celery stalks, peeled and sliced
2 1/2 tsp. garlic powder
1 1/2 Tbs. onion powder
8 cups fat free chicken broth 1/2 cup canned chopped tomatoes, drained
1 cup frozen peas
1 cup frozen green beans
1 tsp. dried dill weed
1/2 tsp. pepper
* Lightly spray a dutch oven with non-stick spray and heat over medium high heat.
* Add potatoes, carrots and celery to pot.
* Sprinkle vegetables with garlic and onion powder.
* Cook 2-3 minutes, until heated.
* Pour in chicken broth and heat to boiling.
* Reduce heat to medium low, cover and simmer 20-30 minutes.
* Add tomatoes, peas, beans, dill weed and pepper.
* Cook 5-7 minutes until heated through.
1 cup chopped onion
1 med. bell pepper, chopped
2 cloves chopped garlic
2 Tbs. flour
1/4 tsp. sugar
1/2 tsp. salt
1 tsp. chili powder
2 cup fat free chicken broth
1- 6 oz. can tomato paste
1 tsp. Tabasco�
2 cup cubed chicken
1- 12 oz. can nibblets corn
* Spray a large skillet with non-stick spray.
* Saute first 3 ingredients until soft.
* Add flour and stir over medium heat till flour starts to brown.
* Stir in broth, tomato paste, sugar, salt, Tabasco� and chile powder.
* Raise heat, cooking and stirring until mixture comes to a boil.
* Stir in chicken and corn and simmer 5 minutes.
* Serve over rice or noodles.
1 1/4 cups bread flour or unbleached flour
1/3 cup Quick� cooking oats or oat bran
1 1/2 tsp Rapid Rise� yeast
1 tsp sugar
1/4 tsp salt
1/2 cup skim milk or water
* Add all ingredients to bread machine according to maufacturers instructions.
* Start machine on dough setting.
* Adjust dough for moisture.
* When dough is done, form into a 12" pizza shell on a pan that has been sprayed with nonstick spray and sprinkled with corn meal.
* Cover with a clean towel and let rise for 1 hour in a warm, draft free place..
"Use for pizza or Onion-Herb Focaccia."
1 1/2 lbs (96% lean) ground beef
1 med. yellow onion, finely chopped
1/4 cup green bell pepper, finely chopped
1 1/2 tsp. fresh garlic, crushed
2 Tbs. fresh parsley, minced or 2 tsp. dried
3/4 cup oat bran or quick-cooking oats
1/4 cup unsalted tomato sauce
3 egg whites
1 1/2 tsp. Italian seasoning, dried
1/4 tsp. ground black pepper
1/2 tsp. salt
Topping:
3/4 cup unsalted tomato sauce
1 tsp. sugar
1/2 tsp. Italian seasoning, dried
* Combine the loaf ingredients in a lg. bowl and mix well.
* Coat a 9"X5" meat loaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.
* Bake uncovered at 350� F. for 35 minutes.
* Combine the topping indredients in a sm. bowl and pour the topping over the meat loaf.
* Bake for an additional 30 minutes, or until the meat is no longer pink inside.
* Remove the loaf from the oven and let it set for 10 minutes before slicing and serving.
Yield: 8 Servings
"LEAN meat loaf pans are great for low-fat cooking. They have an inner liner with holes in it that allows the fat to drain into the bottom of the pan instead of being reabsorbed into the meat."
1/4 cup plus 3 Tbs. whole grain cornmeal
2 Tbs. sugar
1/2 tsp. ground cinnamon
1/2 tsp ground ginger
2 1/2 cups skim milk
1 cup evaporated skim milk
1/3 cup molasses
1 cup fat-free egg substitute
1 1/2 tsp. vanilla extract
1/3 cup dark raisins
* Pre-heat oven to 350� F.
* Combine the cornmeal, sugar, cinnamon and ginger in a 2 1/2 quart pot and stir to mix well.
* Slowly stir in the milk and the evaporated milk.
* Place the pot over med. heat and cook, stirring constantly for 10 to 12 minutes, or until the mixture comes to a boil.
* Reduce the heat to low and continue to cook and stir for 2 minutes, or until slightly thickened.
* Slowly stir in the molasses.
* Place the egg substitute in a small bowl.
* Remove 1 cup of the hot cornmeal mixture from the pot and rapidly whisk it into the egg substitute.
* Slowly stir the egg mixture into the pudding.
* Cook and stir for 2 minutes, or until slightly thickened.
* Remove the pot from the heat and stir in the vanilla extract and raisins.
* Coat a 1 1/2 quart round casserole dish with nonstick cooking spray.
* Pour the pudding mixture into the dish and place the dish in a pan filled with 1 inch of hot water.
* Bake uncovered for 1 hour and 20 minutes, or until set.
* When done, a sharp knife inserted midway between the center of the pudding and the rim of the dish should come out clean.
* Remove the pudding from the oven and let it sit for 30 minutes.
* Serve warm or refrigerate for several hours and serve chilled.
Yield: 8 Servings
1 3/4 cups unbleached flour
3/4 cup oat bran
1 1/3 cups sugar
1/2 cup cocoa powder
1 1/2 tsp. baking soda
1/8 tsp salt
1 1/4 cups nonfat buttermilk
3 Tbs. vegetable oil
2 egg whites, lightly beaten
1 tsp. vanilla extract
Filling:
1 1/4 cups canned light (low-sugar) pie filling
Glaze:
1/3 cup confectioner's sugar
1 1/2 tsp. skim milk
1/2 tsp. almond extract
* Pre-heat oven to 350� F.
* Combinethe flour, oat bran sugar, cocoa, baking soda and salt in a large bowl, and stir to mix well.
* Add the buttermilk, oil, egg whites and vanilla extract and stir to mix well.
* Coat a 12 cup bundt pan with nonstick cooking spray and spread the batter evenly in the pan.
* Spoon the cherry filling in a ring over the center of the batter.
"As the cake bakes, the filling will sink into the batter."
* Bake for about 40 minutes, or until the top springs back when lightly touched and a wooden toothpick inserted near the sides of the cake, comes out clean.
* Cool the cake in the pan for 40 minutes.
* Then invert onto a wire rack and cool to room temperature.
* To make the glaze, combine the confectioner's sugar, milk and almond extract in a small bowl and stir until smooth.
* Transfer the cake to a serving platter and spoon the glaze over the cake.
* Let the cake sit for at least 15 minutes, allowing the glaze to harden, before slicing and serving.
Yield: 16 Servings
FRUIT FILLING:
1/2 cup orange juice
1/4 cup sugar
2 Tbs. cornstarch
1/4 tsp. ground cinnamon
1/8 tsp. ground nutmeg
4 1/2 cups sliced, peeled peaches (about 5 med.) or 4 1/2 cups frozen (thawed) sliced peaches
BATTER:
3/4 cup unbleached flour
1/3 cup oat bran
1/3 cup sugar
1 1/2 tsp. baking powder
1/2 tsp. baking soda
3/4 cup non-fat buttermilk
TO MAKE THE FILLING:
* Place the orange juice, sugar, cornstarch, cinnamon and nutmeg in a 2 quart pot and stir to mix well.
* Place the pot over med. heat and cook, stirring constantly for 3 to 5 minutes, or until the mixture is thickened and bubbly.
* Remove the pot from the heat and stir the peach slices into the glaze, tossing gently to coat.
* Coat a 2 quart casserole dish with nonstick cooking spray and spread the peach mixture evenly in the dish.
TO MAKE THE BATTER:
* Place the four, oat bran, sugar, baking powder and baking soda in a medium sized bowl and stir to mix well.
* Stir in the buttermilk.
* Spread the batter evenly over the fruit and bake at 350� F. for 35 to 40 minutes, or until the topping is golden brown and the filling is bubbly around the edges.
"Loosely cover the dish with alumnum foil during the last 10 minutes of baking if the top starts to brown too quickly."
* Remove the dish from the oven and let it stand for at least 10 minutes.
* Serve warm or at room temperature.
"This is excellent! The batter would be good with any fruit pie filling."
Yield: 8 Servings
1 1/2 cups fat-free egg substitute
4 cups mung bean sprouts
1 can (8 oz) water chestnuts, drained and chopped
2 scallions, thinly sliced
1/8 tsp. ground black pepper
SAUCE:
2 tsp. cornstarch
1 tsp. brown sugar
1 cup unsalted vegetable broth
2 Tbs. reduced-sodium soy sauce or hoison sauce
1/2 tsp. sesame oil
* To make the sauce, combine the cornstarch and brown sugar in a 1-quart saucepan and stir to mix well.
* Add the broth, soy or hoison sauce and the sesame oil.
* Place the pan over med. heat and cook, stirring constantly, until thinkened and bubbly.
* Cover to keep warm and set it aside till later.
* Combine the egg substitute, sprouts. water chestnuts, scallions and ppper in a lg. bowl and tir to mix well.
* Coat the griddle or lg. skillet with nonstick cooking spray and warm over med. heat.
* For each pancake, pour 1/2 cup of the egg mixture onto the griddle, spreading the bean sprouts out evenly to make a 4 inch cake.
* Cook for 3 minutes, or until the eggs are almost set.
* Flip the pancake over and cook for 2 more minutes or until the eggs are completely set.
* As the pancakes are done, transfer them to a serving plate and keep warm in a preheated oven.
* Serve hot, topping each serving with some of the sauce.
"For a non-vegetarian variety, add 1 cup of chopped cooked shrimp or crab meat."
Yield: 4 servings
1 lb. skinless ground turkey breast
2 tsp. ground paprika
2 tsp. crushed fresh garlic
1 1/2 tsp. whole fennel seeds
1 tsp. dried Italian seasoning
1/2 tsp. crushed red pepper
1/2 tsp. salt
* Combine and mix all ingredients, well.
* Cover and refrigerate for several hours.
* Coat a large skillet with nonstick spray.
* Cook sausage and crumble with a fork.
Drain on paper towels.
"Good added to Arrabbiata Sauce for Pasta or as a pizza topping".
1 1/2 tsp crushed fresh garlic
1 can (28 oz.) crushed tomatoes
1/2 cup chicken broth
3 Tbs. chopped fresh parsley
1 tsp crushed red pepper
1/2 tsp. salt
* Coat a 2 qt. saucepan with nonstick spray and preheat over medium heat.
* Add the garlic and stir-fry until it starts to brown, (30 sec).
* Add remaining ingredients and bring to a boil.
* Reduce heat to low, cover and simmer, stirring occasionally for 20 min.
* Serve over your choice of pasta.
For Arrabbiata Pizza Sauce add:
2 Tbs. tomato paste
2 tsp. sugar
* Simmer until thick enough to spread on pizza.
1 Oatmal Pizza shell (unbaked)
1 can (14 1/2 oz.) whole tomatoes, drained
1 Tbs. reduced fat, grated parmesan cheese
1 cup reduced fat, grated mozzarella cheese
1/4 cup black olives, sliced
3/4 tsp. Italian seasoning
1/2 tsp. crushed red pepper
* Spread tomatoes on the crust to within 1/2 inch from edges.
* Sprinkle first the parmesan, then the mozzarella over the tomatoes.
* Top with olives and herbs.
* Bake at 450� F. for about 10 minutes or until the cheese is melted and the crust is lightly browned.
* Slice and serve immediately.
1 Oatmeal Pizza shell (unbaked)
2 tsp. extra virgin olive oil
2 tsp. dijon mustard
1 tsp. crushed fresh garlic
1 med. onion, quartered and thinly sliced
1 tsp. dried rosemary
* Place olive oil, mustard and garlic in a small bowl, and stir to mix well.
* Spread the mixture over the crust to within 1/2 inch of edges.
* Scatter onions over the mustard mixture and sprinkle with rosemary.
* Bake at 450� F. for about 12 minutes or until lightly browned.
"Best served hot."
LOAF:
1 1/2 lbs. 96% lean ground beef
1 med. yellow onion, finely chopped
1/4 cup finely chopped green bell pepper
1 1/2 tsp. crushed fresh garlic
2 tsp, dried parsley
3/4 cup oat bran or quick cooking oats
1/4 cup tomato sauce
3 egg whites
1 1/2 tsp. Italian seasoning
Salt and pepper to taste
TOPPING:
3/4 cup tomato sauce
1 tsp. sugar
1/2 tsp. Italian seasoning
Preheat oven to 350� F
* Combine loaf ingredients in a bowl and mix well.
* Coat a 9-x-5 inch loaf pan with nonstick cooking spray.
* Press the meat mixture into the pan.
* Bake uncovered for 35 minutes.
* Combine topping ingredients.
* Pour topping over meat loaf.
* Bake for additional 30 minutes or until meat is no longer pink inside.
* Remove the loaf from the oven and let sit for 10 minutes.
* Remove from pan, slice and serve.
1 cup whole wheat flour
1 1/2 cups quick cooking oats
1/2 cup sugar
1 tsp. baking powder
1/4 cup prune puree
1/4 cup plus 2 Tbs. honey or molasses
1 tsp. vanilla extract
1/2 cup dark raisins
* Combine flour, oats, sugar and baking powder. Mix well.
* Add prune puree, honey or molasses and Vanilla extract. Stir to mix well. (If the dough seems crumbly, keep stirring until it holds together.) Stir in raisins.
* Coat a baking sheet with nonstick cooking spray. Drop rounded teaspoonfuls of the dough onto the sheet 1 1/2 inches apart. Flatten slightly with back of spoon.
* Bake at 350� F for about 9 minutes or till golden brown. cool for 1 min on cookie sheet and finish cooling on a wire rack.
"These cookies are very good and only .3 grams of fat per cookie."
8 large (2 1/2 X 5 inch) fat free graham crackers
2 Tbs. sugar
2 Tbs. prune puree
* Break the crackers in pieces, and place in the bowl of a blender or food processor. Process into fine crumbs. Measure the crumbs.
* Return the crumbs-approximately 1 1/4 cups-to the food processor,and add the sugar and prune puree. Proces untill moist and crumbly.
* Coat a 9 inch pie pan with nonstick cooking spray. Use back of spoon to press the crumbs along the sides and bottom of the pan. Periodically dip the spoon in sugar to prevent sticking.
* Bake the pie shell at 350� F for 10 minutes, or untill the edges feel firm and dry. Cool the crust to room temperature and fill as desired.
"This shell can be filled with instant fat free pudding and chilled for an easy desert."
"Only .2 grams of fat per 1/8th of crust."
1/2 cup sugar
3 Tbs. cornstarch
1 pinch ground nutmeg
2 cups skim milk
1/4 cup plus 2 Tbs. egg substitute
1 tsp. vanilla extract
1 tsp. banana extract
1 prepared Prune the Fat Pie Crust (see above)
3 large bananas, sliced 1/4 inch thick
* Combine the sugar, cornstarch and nutmeg in a medium size saucepan. Slowly stir in the milk. Place over medium heat and cook, stirring constantly with a wire wish until mixture comes to a boil.
* Blend about 1/2 cup of the hot mixture into the egg substitute. Then return the egg mixture to the pan. cook and stir over low heat for 2 to 3 minutes. Do not alow the mixture to come to a boil.
* Remove from heat and stir in vanilla and banana extacts. Let mixture cool for 15 minutes. Stir every 5 minutes.
* Spread a thin layer of fil on the bottom of the pie crust. Layer with banana slices. Alternate layers ending with the filling.
* Chill for several hours, or untill filling is set. Cut into wedges and serve cold.
Only .5 grams for 1/8th of finished pie.
"Have you ever started to make a recipe only to find it calls for a cup of buttermilk, which you don't have? Next time, try this method to make your own instant buttermilk from two kitchen staples."
Here's How:
* Pour 1 tablespoon white vinegar into a glass measuring cup.
* Add milk up to the one cup line and stir.
* Place cup in the microwave on 50% power for 45 - 60 seconds.
* Stir and use in place of one cup of buttermilk.
Tip:
"This buttermilk is best used in baking recipes."
3 1/2 cups cooked macaroni
1/4 cup butter or margarine
1/4 cup flour
1 Tab. salt
3/4 tsp. dry mustard
1/2 tsp. pepper
2 dashes Tabasco�
3 3/4 cups milk
5 cups grated sharp cheddar, divided
* Place cooked macaroni into 9X13 baking pan.
* In a small saucepan, melt butter.
* Stir in flour, salt, mustard, pepper and Tabasco�.
* Cook and stir until smooth.
* Stir in milk and 4 cups of cheddar.
* Stir over medium heat until cheese melts.
* Pour cheese sauce over macaroni in pan and mix well.
* Bake at 350� F.for 45 minutes.
* Sprinkle remaining cheddar on top.
* Let stand 5 minutes before serving.
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