Low-Fat Buffalo Wings
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Title: Seasoned Chips with Lone Star 'Caviar'
Keywords: Vegetarian, Low-Fat, Beans, Texan
Seasoned Chips with Lone Star 'Caviar'
======================================
Recipe By: Low-Fat & Fast Meatless Recipes
Serving Size: 16 Preparation Time :0:00
2 medium tomatoes -- seeded and chopped
- 2 cups -- `
1 15 oz. can black-eyed peas -- rinsed and drained
1 medium green bell pepper -- chopped
- 1-1/3 cups
1/2 cup sliced green onions
1/2 cup snipped fresh cilantro leaves
2 tablespoons lemon juice
2 serrano peppers -- seed & finely chop
1 to 2 jalapeno peppers -- seed & finely chop
2 garlic cloves -- minced
2 1/4 teaspoons ground cumin -- divided
1/2 teaspoon salt
2 teaspoons chili powder
1 teaspoon garlic powder
16 6" whole-wheat flour tortillas
CAVIAR:
Combine tomatoes, peas, bell pepper, onions, cilantro, lemon
juice, serrano peppers, jalapeno peppers, garlic, 1/4 teaspoon
cumin and salt in a medium mixing bowl. Cover with plastic wrap.
Chill at least 4 hours to blend flavors, stirring occasionally.
CHIPS:
Preheat oven to 375 degrees. In a large plastic food-storage bag
or paper bag, combine remaining 2 teaspoons cumin, chili powder and
garlic powder; set aside. Spray both sides of each tortilla with
vegetable cooking spray; cut each into 8 wedges. Place wedges in
bag. Secure bag and shake to coat.
Arrange 32 wedges in a single layer on a baking sheet. Bake 7 to 9
minutes, or until light golden brown. Repeat with remaining
tortilla wedges.
Cool completely. Serve with Caviar.
Makes 16 servings: 111 calories, 1 g fat, 2 g fiber per serving.
From: annminer@nauticom.net (Ann Miner)
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-Begin Recipe Export- QBook version 1.00.14
Title: Low-Fat French Bread
Keywords: Breads, Low-Fat
LOW-FAT FRENCHBREAD
===================
2 C water, at 105 deg F
1 packet or one cube or 1 scant Tbsp yeast (dry, except for
the cube)
2 tsp salt
6-7 C all-purpose flour (or 3 C whole wheat & 3-4 C a-p)
Dissolve the yeast in the warm water. Stir the salt and 2 C flour
together and add to the water. Add another 2 C flour (this is where
I switch from the paddle to the dough hook in my KitchenAid). Add
the rest of the flour is smallish increments, until the dough clears
the bowl if you're using a mixture, or stops being sticky if your
mixing it in by hand.
Oil the cleaned bowl (about 1/2 tsp oil or butter), put the dough
back in, cover, and let rise at 70 to 80 deg until it doubles.
Punch down, form into two long French-bread-shaped loaves, and let
rise in French bread pan or on cookie sheet or jelly-roll pan.
Preheat oven to 425 deg F. Slash loaves diagonally when they're
about double in size. Place an oven-proof dish on the oven floor
with hot water in it or vigorously spray the over with water (watch
out for the bulb). Slide the bread in and bake until they're a
golden brown. Cool on rack. Don't cover tightly or the beautiful
crunchy crust will soften.
Try Bernard Clayton's "All New Book of Breads" for more recipes.
Mary Shafer DoD #0362 KotFR shafer@ursa-major.spdcc.com
From: botvinn@euclid.uucp (Boris Botvinnik)
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-Begin Recipe Export- QBook version 1.00.14
Title: Southern Cornbread Dressing (Low-Cal)
Keywords: Low-fat, Dressing, Breads, Carolyns
Yield: 8 servings
-------------------------DRESSING-------------------------
Southern Cornbread
1 tb Margarine
1 1/4 c Onions, chopped
1 1/4 c Celery, chopped
2 tb Water
1 1/4 ts Poultry seasoning
1 ts Rubbed sage
1/4 ts Salt
1/4 ts Pepper
3 c White bread, cubed (about 6
-slices)
2 1/2 c Low sodium chicken broth
1/3 c Fresh parsley, finely choppd
1 Egg
Vegetable spray
-------------------------CORNBREAD-------------------------
1 c All-purpose flour
3/4 c Yellow cornmeal
2 ts Baking Powder
2 ts Sugar
1/8 ts Salt
1 c Skim milk
2 tb Apple sauce
1 Egg, Beaten
Vegetable Cooking spray
DRESSING: Remove Southern Cornbread from pan, and cool on wire rack.
Crumble cornbread; set aside.
Melt Margarine in a large skillet over medium heat. Add onions,
celery and water. Cover, reduce heat to medium-low, and cook 15
minutes or until tender. Remove from heat. Stir in Poultry
seasoning, sage, salt and pepper.
Combine crumbled cornbread, onion mixture, bread cubes, chicken
broth, parsley and egg in a bowl, and stir well. Spoon mixture into
a 2 quarts casserole coated with cooking spray. Bake, uncovered, at
325 degrees for 25 minutes.
CORNBREAD: Combine flour, cornmeal, baking powder, sugar and salt in
a large bowl; stir well. Combine milk, oil and egg; add to flour
mixture, stirring just until dry ingredients are moistened.
Spoon batter into an 8-inch square pan coated with cooking spray.
Bake at 425 degrees for 20 minutes or until wooden pick inserted in
center comes out clean.
Calories 402: (22% from fat) Protein: 12.4g Fat: 9.9g (sat 1.9g,
mono 3.4g, poly 2.9g) Carb:2.4g Chol: 25mg
Source: Baptist Memorial Hospitol
Health+Plex Nutritional Center
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-Begin Recipe Export- QBook version 1.00.14
Title: Creamy Caesar Salad With Spicy Croutons
Keywords: Cyberealm, Kooknet, Salads, Low-fat, Low-cal
Yield: 6 servings
1 cl Garlic, halved
1/2 c Nonfat mayonnaise
2 tb Red wine vinegar
2 ts Dijon mustard
2 ts White wine
Worchestershire sauce
1 ts Anchovy paste
1/4 ts Pepper
2 ts Olive oil
3/4 ts Cajun seasoning
1 Garlic clove, minced
2 c (3/4 inch) sourdough bread
.cubes
18 c Torn romaine lettuce
1/3 c (1 1/3 oz) parmesan cheese
(fresh grated is best)
Drop the garlic halves through the opening in a blender lid with
blender on; process until minced. Add mayonnaise and the next 5
ingredients (mayonnaise through pepper); process until well-blended.
Cover and chill at least 1 hour.
Combine oil, Cajun seasoning, and minced garlic in a medium
microwaveable bowl. Microwave on High for 20 seconds. Add bread
cubes; toss gently to coat. Spread bread cubes in a single layer on
a baking sheet; bake at 400F for 15 minutes or until golden brown.
Place lettuce in a large bowl. Add dressing; toss gently to coat.
Sprinkle with cheese and top with croutons.
Calories; 137 per serving; protein 7.7 gm; fat 4.1 gm; carb 18.2 g;
fiber 4.1 gm; chol 4 mg; iron 3 mg; sodium 836 mg; calc 176 mg.
Source: Cooking Light Magazine, July August 1995
Typed in MM format by Linda Fields, Cyberealm BBS 315-786-1120
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Title: Almost Fat-Free Quiche
Keywords: Side Dish, Low-Fat
ALMOST FAT-FREE QUICHE
======================
This recipe comes from the Cooper Clinic in Dallas. It tastes
wonderful! Veggie Quiche
1 frozen pie crust (<5 g. fat)
X spray lightly w/ FF cooking spray.
1/2 onion, chopped
1/2 tsp pepper
1 tsp garlic
2 eggs worth of Egg Beaters or other egg substitute
1 egg
1/2 cup skim milk
1 small grated zucchini
1 package fat free Healthy Choice mozzerella (cooks the best)
(grated)
DIRECTIONS:
1. Preheat oven to 375*.
2. In large bowl, mix egg substitute, egg, milk and spices. Set
aside
3. Place fine layer of cheese in bottom of pie shell.
4. Spread layer of grated zucchini on top.
5. Spread onions on next.
6. Place another thin layer of cheese on top. (You don't have to
use entire package)
7. Pour egg/milk/spice mixture over veggies slowly until pie crust
is filled.
8. Bake 25-35 minutes or until knife inserted into center comes out
clean and quiche is cooked all the way through.
9. Let quiche sit 5-10 minutes before cutting and serving.
(If crust is starting to burn before quiche is fully cooked, try
covering with foil until it's done.)
NOTE: The whole quiche does not have more than 15 grams of fat (even
if you devoured the whole thing)
From: Allison Keech
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-Begin Recipe Export- QBook version 1.00.14
Title: Dum Gobhi
Keywords: Vegetables, Cauliflower, Indian, Low-Fat
DUM GOBHI
=========
(Cauliflower steamed with herbs and spices)
Adapted from Indian Lowfat Cooking The Key To A Healthy And Exotic
Diet by Roshi Razzaq Chartwell Books, Inc. 1993 Quintet Publishing A
division of Book Sales, Inc 110 Enterprise Ave. Secaucus, NJ 07094
INGREDIENTS:
1 lb. cauliflower
1/2 tsp chili powder
1/4 tsp tumeric
2 tsp grated ginger root
1/3 cup chopped tomatoes
1 green chili, chopped
1 tbspn nonfat plain yogurt
2-3 tbsp chopped cilantro leaves
1/2 tsp garam masala (see below)
Wash, drain, and cut cauliflower into 1 inch flowerets, including
stem. Combine chili powder, ginger, tomato, green chili, tumeric
with the yogurt in A small bowl. Spray with pam, use nonstick pan,
use a little water, whatever you do to nonstick yourself. Put
Cauliflower into pan then pour spices over the top. Cover pan
tightly and cook over LOW heat for 10-15 minutes (Cauliflower will
steam in the spicy mixture). Stir in half the cilantro leaves,
increase heat to medium, and cook with lid off, for another 5-6
minutes, to drive off excess moisture. turn off heat and sprinkle
with garam masala and reamaining cilantro. Make sure all liquid is
driven off, serve with basmati rice. 4 servings, less than 98
calories
GARAM MASALA:
2 oz. black cardamom pods
1 oz piece of cinnamon stick
1 oz. cloves,
3 oz. peppercorns
Heat a heavy skillet, reduce heat, add pods and cinnamon. Move them
around for two minutes. Add clves and peppercorn, and shuffle for
another minute. Turn off heat, but continue shuffling until the heat
is out of the pan. Pour roasted spices into grinder and grind til
you have a fine powder. If not fine, strain it, and discard what
won't pass through strainer. Save in airtight jar.
From: mindy.s.mymudes@uwrf.edu
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-Begin Recipe Export- QBook version 1.00.14
Title: Dal Bhaat
Keywords: Side Dish, Lentils, Indian, Low-Fat
DAL BHAAT
=========
Adapted from Indian Lowfat Cooking The Key To A Healthy And Exotic
Diet by Roshi Razzaq Chartwell Books, Inc. 1993 Quintet Publishing A
division of Book Sales, Inc 110 Enterprise Ave. Secaucus, NJ 07094
INGREDIENTS:
1 cup red lentils (scant)
2 tsp garlic-ginger paste
X pinch of tumeric
1 green chili, chopped
2-3 cloves garlic
2-3 whole dried chilis
1/2 tsp cumin seed
1/4 tsp garam masala
1 tbsp. chopped chives
Put unsoaked lentils in medium, heavy saucepan, wash with 2 or three
changes of water, then drain. Add 2 1/2 cups water, G&G paste,
tumeric, green chili. Bring to a boil gradually over medium heat,
lower heat, cover, and simmer for 30 minutes. Stir vigorously with
wooden spoon to help break up lentils, cook for about 10 more
minutes, until lentils are soft and mushy. Use pam or good non-stick
pan to temper spices. Add garlic, whole dry chiles and cumin seeds
to hot pan. As soon as seeds sizzle, and garlic pales to pink, about
2 minutes, pour into lentils. Stir it well and simmer another 2-3
minutes. Sprinkle with garam masala and chives just before serving.
Pull out chillis if you wish.
GINGER and GARLIC PASTE:
4 oz. ginger root, lightly scraped washed and cut into chunks,
and the same amount of garlic, peeled.
Put ingredients in a blender with a very little water, just to help
grinding. Spoon into airtight jar and store in fridge, or freeze it.
total calories, 72
From: mindy.s.mymudes@uwrf.edu
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-Begin Recipe Export- QBook version 1.00.14
Title: Low-Fat Buffalo Wings
Keywords: Meats, Low-Fat
Low-Fat Buffalo Wings
=====================
You can use Skinless tenders instaed of the wings. Fry in canola or
sunflower oil & use low fat/no fat margarine in the sauce.
Sauce (hot sauce such as Red Hot or Texas Pete)
Low fat margaine
ALSO
~~~~
Melt margarine add to hot sauce & coat chicken after cooked
TITLE :Buffalo Wings
SERVES :4
KeyWords :Poultry, Grill
MINUTES :60
ORIGIN :Grilling & Barbecuing
Oven Temp:n/a
INGREDIENTS:
1 cup cider or red-wine vinegar
1 tbsp. chilli powder
1 teas. salt
1 teas. black pepper, freshly ground
2 tsp. vegetable oil
2 tsp. Worcestershire sauce
1 tsp. hot-pepper sauce
3 lbs chicken wings, (15 to 18 wings)
INSTRUCTIONS:
In a small bowl, combine vinegar, chili powder, salt, pepper, oil,
Worcestershire sauce and hot-pepper sauce. Rinse wings; pat dry
with paper towels. Place chicken wings in a large food-storage bag;
add marinade. Press out air; seal bag. Squeeze gently, pressing
marinade into meat. Set bag in a large bowl; let stand 30 minutes
at room temperature or overnight in refrigerator. If refrigerated
overnight, remove from refrigerator 30 minutes before barbecuing.
Preheat grill; position a wire rack 4 to 6 inches from heat. Remove
chicken wings from marinade; arrange in a single layer on rack.
Cook in an open or covered grill 30 to 40 minutes or until skins are
crisp and golden brown, turning frequently and basting with
marinade, if desired. Remove cooked wings to a warm platter. Serve
with sauce of your choice.
From: tracyae@aol.com
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