--------------- FIDO MESSAGE AREA==> TOPIC: 189 COOKING Ref: FA100077 Date: 05/20/98 From: DALE SHIPP Time: 12:24am \/To: ALL (Read 0 times) Subj: LF: Muffins 2/3 CR*2 [contains 2 recipes] MMMMM----- Recipe via Meal-Master (tm) v8.05 Title: Kinda Rodale's Corn Muffins Categories: Low fat, Muffins Yield: 4 servings 2 c Fresh or frozen corn Kernals 3/4 c NF milk substitute 1/4 c NF sour cream or yogurt 1/3 c Maple syrup (or honey) 1/2 c Eggbeatters or 2 Eggwhites or 2 Egg replacer units 1 c Whole wheat pastry flour 3/4 c Cornmeal 1/2 ts Baking soda pre-heat 450 degrees These are actually more souffle-like, I learned the yucky way to keep them refridgerated! whisk together first 5 ingredients until smooth. Sift dry ingredients, add wet ingredients to dry, batter will be lumpy. Don't over stir or they'll be hockey pucks. Pour into muffin tin (Use paper, spray, non-stick as you desire) and bake 15-20 minutes. They brown quite nice, but are slightly gooey inside, make sure tops are quite set when you pull them out. This makes over twelve muffins, I usually have some extra I put in custard cups. Date: Mon, 13 Sep 93 07:59:06 CDT From: Mindy.S.Mymudes@uwrf.edu Converted to MM format by Dale & Gail Shipp, Columbia Md. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.05 Title: Cranberry Muffins Categories: Low fat, Muffins Yield: 4 servings 1/2 c Pitted prunes 2 tb Water 1 1/3 c Unbleached all-purpose Flour 1 c Old-fashioned rolled oats 3/4 c Sugar 1 ts Baking powder 1 ts Baking soda 1/4 ts Salt (optional) 1/2 c Skim milk 1 ts Vanilla extract 2 Egg whites, lightly beaten 1/2 c Whole cranberries, fresh or Frozen This recipe is from Sarah Schlesinger's 500 Fat Free Recipes. These muffins really delicious. I put them in the freezer and take out a couple as I need them. The recipe says 2 small or 1 large muffin is a serving. Their "2 small" is an average sized muffin tin. Also, I used 1 cup of chopped cranberries because I had them left over from another recipe. I think they would be better w/ whole cranberries because the cranberry flavor would be more prominent. Yield: 12 small or 6 large muffins (2 small muffins or 1 large muffin each) Preparation: 20 minutes Cooking time: 35 minutes Fresh or frozen whole cranberries and oats are the featured ingredients in these wholesome muffins. Pureed prunes are substituted for fat in this recipe. 1. Preheat oven to 375 degrees. 2. Place prunes and water in a food processor or blender and puree. 3. Combine flour, oats, sugar, baking powder, baking soda, and salt in a bowl. 4. In a separate bowl, mix together the prune puree, milk, vanilla, egg whites, and cranberries. 5. Stir the wet ingredients into the dry ingredients until the dry ingredients are moistened. 6. Transfer batter to nonstick or paper-lined muffin cups, or to muffin cups lightly sprayed with vegetable cooking spray. Bake for 18 minutes or until muffin tops are lightly browned and a wooden toothpick inserted into the middle of a muffin comes out clean. Note: You can substitute 1/3 cup commercially prepared pureed prune baby food or prune butter (found in jam and jelly or baking section of your supermarket) for your prune puree. Calories per serving: 149 Carbohydrates: 33 g Fat: .6 g Dietary Fiber: 1.3 g Cholesterol: .2 mg Sodium: 112 mg Protein: 3.7 g Date: Fri, 27 Jan 95 10:49:22 EST From: kelly roddy Converted to MM format by Dale & Gail Shipp, Columbia Md. MMMMM ... Shipwrecked on Hesperus in Columbia, Maryland. 00:25:14 20 May 98 ___ Blue Wave/DOS v2.30 --- Maximus/2 3.01 * Origin: Owl's Anchor (1:261/1466) --------------- FIDO MESSAGE AREA==> TOPIC: 189 COOKING Ref: FA100078 Date: 05/20/98 From: DALE SHIPP Time: 12:25am \/To: ALL (Read 0 times) Subj: LF: Muffins 3/3 CR*2 [contains 2 recipes] MMMMM----- Recipe via Meal-Master (tm) v8.05 Title: Cranberry Oat-Bran Muffins Categories: Low fat, Muffins Yield: 4 servings 1 lb Oat bran 1 Container Egg Beaters (8oz = 4 eggs) 1/2 c Granulated sugar 1/4 c Corn syrup 2 tb Baking powder 1 c Fresh or frozen whole Cranberries 1 1/2 c Frozen white-grape-juice Concentrate 1 1/2 c Skim milk 1/4 c Chopped walnuts Preheat oven to 425 degrees. Combine oat bran, sugar, and baking powder in food processor with large metal blade. Alow the food processor to grind the oat bran as you combine the moist ingredients in a separate bowl or blender. Add whole cranberries to the oat bran in the food processor and pulse the mixture for a few seconds to break up the berries. Combine all ingredients in a large bowl and mix gently. Pour batter into muffin pans lined with paper baking cups. Bake 15 minutes. Test for doneness with a toothpick. You don't have to use a food processor for this recipe. Just omit the grinding of the oatbran and cut the cranberries into small pieces with a paring knife. (I just stuck the cranberries in the blender) Date: Mon, 18 Jul 94 07:55:35 PDT From: Jessica Shawl - MPG makes: 24 muffins Converted to MM format by Dale & Gail Shipp, Columbia Md. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.05 Title: Cranberry Orange Muffins Categories: Low fat, Muffins Yield: 4 servings 2 c Flour 1/2 c Sugar 1 1/2 ts Baking powder 1/2 ts Baking soda 3/4 c Orange juice 1 tb Grated orange zest Equivalent of one egg 2 tb Nonfat yogurt, OR 2 tb Applesauce 6 oz Fresh cranberries (chopped), OR 1 c Dried cranberries Mix dry ingredients (1st group) in med-large bowl. Mix wet ingredients (2nd group) separately. Combine both groups, then add in fruit. Bake in LIGHTLY greased/Pammed muffin pan at 375 degrees for 20 minutes, or till firm to touch and light brown on top. Makes 12 muffins. Date: Mon, 13 Jun 94 09:53:39 PDT From: diane_durbeck@tmai.com (Diane Durbeck) Converted to MM format by Dale & Gail Shipp, Columbia Md. MMMMM ... Shipwrecked on Hesperus in Columbia, Maryland. 00:25:43 20 May 98 ___ Blue Wave/DOS v2.30 --- Maximus/2 3.01 * Origin: Owl's Anchor (1:261/1466) --------------- FIDO MESSAGE AREA==> TOPIC: 189 COOKING Ref: FA100079 Date: 05/20/98 From: DALE SHIPP Time: 12:25am \/To: ALL (Read 0 times) Subj: LF: Pasta 1/3 CR*2 [contains 2 recipes] MMMMM----- Recipe via Meal-Master (tm) v8.05 Title: Farfalle With Roasted Red Peppers, Garlic, Greens And Mus Categories: Low fat, Pasta Yield: 4 servings Garlic Vegetable broth Portobello mushrooms Greens (arugula, swiss chard Spinach, etc..) chopped, Only leaves Red peppers (3) Farfalle pasta (bowties) Others would work just as Well Red wine Roasting peppers: This can be done on a barbecue or the oven. A barbecue adds a nice charcoal taste but if one isn't available, the oven works fine. Roast peppers until charred on the outside. When this is done, store them in a paper bag for about 15 minutes. The steam allows the skin to be peeled more easily. Remove the outer layer of skin. This can be done while running under cold water. Cut off the top, slice in half and scrape the seeds. The peppers can now be sliced however you like. Store until use - Pour about 1/3 cup broth into pan and bring to a boil "Saute" garlic until softens Add red wine, cook down (about 5 mi) Add mushrooms, saute, add more broth and wine, enough to keep pan covered When the mushrooms have cooked down sufficiently, add rest of broth Add chooped greens and red peppers. Cook until greens are wilted. The broth can be cooked down to increase thickness. Add cooked pasta Stir and enjoy ! The sauce can be thickened by adding bean liquid or a variation would be to add some white beans. Red peppers and mushrooms go well together. Date: Tue, 05 Apr 94 10:26:31 EDT From: csfb1!tramp!jmemon@uunet.uu.net (Janine Memon) Converted to MM format by Dale & Gail Shipp, Columbia Md. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.05 Title: Creamy Light Fettuccine Alfredo Categories: Low fat, Pasta Yield: 4 servings 12 oz Dry fettuccine 2 c Soy milk 4 Cloves garlic, minced 6 tb Grated soy cheese 1/4 Chopped fresh parsley Freshly ground black pepper 2 c Chopped and steamed Veg of choice such as Carrots, Broccoli, peas, etc. Cook pasta, drain. Place pasta in a large nonstick saute pan along with milk and garlic. Bring to a simmer, stirring frequently. Add cheese. Continue cooking until cheese melts and sauce thickens. Stir in parsley and black pepper. Add steamed veg. toss gently and serve. Makes 4 servings. Per serving: 416 cal.; 25g protein; 4g fat; 68g carbo.; 150mg cholest.; 343mg sodium, 4g fiber. This should cure that "heart attack on a plate"! Date: Thu, 10 Nov 94 14:07:00 EST From: "Von Balson, Kathleen" from: my Veg. Times collection: Converted to MM format by Dale & Gail Shipp, Columbia Md. MMMMM ... Shipwrecked on Hesperus in Columbia, Maryland. 00:26:12 20 May 98 ___ Blue Wave/DOS v2.30 --- Maximus/2 3.01 * Origin: Owl's Anchor (1:261/1466) --------------- FIDO MESSAGE AREA==> TOPIC: 189 COOKING Ref: FA100080 Date: 05/20/98 From: DALE SHIPP Time: 12:26am \/To: ALL (Read 0 times) Subj: LF: Pasta 2/3 CR*2 [contains 2 recipes] MMMMM----- Recipe via Meal-Master (tm) v8.05 Title: Fettucini Alfonso Categories: Low fat, Pasta Yield: 4 servings 1 1/2 c Frozen corn kernels 1 1/2 c Low fat, non-dairy (vegan) Milk 1 T Onion granules 15 1/2 oz Can Great Northern Beans, Rinsed and drained well 1 lb Fettucini Cracked black pepper Thaw the corn kernels by transferring them to a mesh strainer and placing them under hot, running tap water. Stir carefully until completely thawed, drain well, and measure Place corn, milk and seasoning in a blender, and process until completely smooth. (It may take several minutes to completely pulverize the corn). Pour the the blended mixture in a medium saucepan and stir in the beans. Warm over medium-low until the beans are heated through, stirring often. While sauce is heating, cook the fettucini in a large pat of boiling water until al dente. Drain well and return to the pot. Add the hot sauce and toss until evenly coated. Serve immediately, topping each portion with a generous amount of cracked pepper. Per serving (6): Calories: 251, Protein: 1 gm., Carbohydrate: 30 gm., Fat 1 gm. Date: Tue, 13 Sep 94 06:55:49 -1100 From: from: The Uncheese Cookbook by Joanne Stepaniak (Book Publishing Co., 1994) Converted to MM format by Dale & Gail Shipp, Columbia Md. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.05 Title: Fideo (Mexican Pasta) Categories: Low fat, Pasta Yield: 4 servings 6 Nests fideo (angel hair Pasta) 12 oz Jar picante sauce (mild or Medium) 1 c Julienned nopalitos (cactus) OR 12 oz Jar pickled cactus drained And rinsed OR 2 Julienned and blanched bell Peppers 1 cn Pinto, poquito, anasazi, Pink or other beans of your Choice 4 oz Can diced green chiles cook the pasta according to package directions. blanch cactus, if using fresh. drain beans and green chiles. toss all ingredients together. this dish is best at room temperature, although it is good hot or cold also. I have given just the basic recipe; you can add all kinds of things, like corn, fresh tomatoes, cilantro, scallions, blanched chayote squash, etc. Date: Tue, 18 Oct 94 22:15:43 EDT From: Libby Converted to MM format by Dale & Gail Shipp, Columbia Md. MMMMM ... Shipwrecked on Hesperus in Columbia, Maryland. 00:26:41 20 May 98 ___ Blue Wave/DOS v2.30 --- Maximus/2 3.01 * Origin: Owl's Anchor (1:261/1466) --------------- FIDO MESSAGE AREA==> TOPIC: 189 COOKING Ref: FA100081 Date: 05/20/98 From: DALE SHIPP Time: 12:26am \/To: ALL (Read 0 times) Subj: LF: Pasta 3/3 CR*2 [contains 2 recipes] MMMMM----- Recipe via Meal-Master (tm) v8.05 Title: Pasta And Garbonzo Beans With Roasted Red Peppers Categories: Low fat, Pasta Yield: 4 servings 20 oz Canned garbonzo beans, Rinsed and drained 1/4 c Plus 3 Tbsp balsamic vinegar Or red wine vinegar 1 c Diced drained seeded canned Italian plum tomatoes 1 1/2 lb Fusilli or rotini pasta 2 md Red onions, diced 5 Red bell peppers, diced 1 c Chopped fresh basil 4 lg Garlic cloves, minced Combine garbonzo beans, onions and vinegar in a bowl. Set aside. Preheat broiler. Combine bell peppers, tomatoes, 3/4 c basil and garlic in another bowl. Spread mixture evenly over heavy large baking sheet (spread with pam type substance). Broil until peppers soften slightly, stirring occasionally ~10min. Add to garbonzo beans. Meanwhile, cook pasta, when done, add to bowl of all the other stuff, toss well. Sprinkly with remaining 1/4c basil if desired. Date: Mon, 27 Jun 94 08:01:25 PDT From: Jessica Shawl - MPG Converted to MM format by Dale & Gail Shipp, Columbia Md. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.05 Title: Garden Pasta Categories: Low fat, Pasta Yield: 4 servings 1 sm Eggplant 1 sm Zucchini 1 sm Onion 4 Cloves garlic 2 Tomatoes Handful of broccoli Flowerettes Marsala wine Red wine Balsamic vinegar Herbs (I used marjoram, sage Chives, basil, and parsley From the garden) 1 lb Linguine Boil water for linguine. Dice onion and sautee' in wines and vinegar. Chop garlic and add after 3 minutes. Throw in all herbs veges except the tomatoes, and cook down, adding water if necessary (cook pasta in the meantime). When cooked to taste, add tomatoes. Serve over pasta. Cooking the eggplant in the wine and vinegar gives it a subtle sweetness, and a consistancy a bit like mushrooms. Date: Thu, 04 Aug 94 10:25:08 EDT From: dgarland@cdplus.com Converted to MM format by Dale & Gail Shipp, Columbia Md. MMMMM ... Shipwrecked on Hesperus in Columbia, Maryland. 00:27:14 20 May 98 ___ Blue Wave/DOS v2.30 --- Maximus/2 3.01 * Origin: Owl's Anchor (1:261/1466) --------------- FIDO MESSAGE AREA==> TOPIC: 189 COOKING Ref: FA100082 Date: 05/20/98 From: DALE SHIPP Time: 12:27am \/To: ALL (Read 0 times) Subj: LF: Pie 1/3 CR*2 [contains 2 recipes] MMMMM----- Recipe via Meal-Master (tm) v8.05 Title: Insteadof Apple Pie Categories: Low fat, Pie Yield: 4 servings 4 lg Tart apples (I used Granny Smith) 2 T Sugar, mixed with 1/2 t Cinnamon 1/2 c Flour 1/2 t Baking powder pn Salt Egg replacer for 1 egg 1/4 c Sugar 1 T Applesauce or yogurt 1/2 t Vanilla This might go well as a Thanksgiving dessert. I had raves over it this weekend. Pare and core the apples and slice thinly. Arrange in a Pammed 8" pie plate. Sprinkle with sugar-cinnamon mix. Cover with foil and bake 20 minutes at 400 F . Mix remaining ingredients till smooth, and spread over hot apples. Bake an additional 20-30 minutes until nicely browned. Date: Sun, 31 Oct 93 07:45:43 +0100 From: Annice Grinberg Converted to MM format by Dale & Gail Shipp, Columbia Md. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.05 Title: Lemon Meringue Pie Categories: Low fat, Pie Yield: 4 servings MMMMM---------------------------CRUST-------------------------------- 4 Sheets phyllo dough MMMMM-----------------------LEMON FILLING---------------------------- 1 1/2 c Water 6 tb Cornstarch 1/2 c Honey 1/2 c Lemon juice 1 c Egg-white or fatfree Substitute (it works well) 2 tb Grated lemon rind MMMMM--------------------------MERINGUE------------------------------- 6 Egg whites pn Cream of tartar 2 tb Honey CRUST: Drape one sheet of dough across 9 or 10 inch pie plate. press into plate, fold overhanging edges toward center, crumpling to fit. coat the top with a misting of no-stick spray, repeat with rest of dough. bake at 375 for 5-7 minutes, or until golden, let cool on rack. FILLING in 2 qt saucepan, whisk together water and cornstarch until starch is dissolved. Whisk in honey and lemon juice, place over medium heat and cook, stirring constantly , until mixture comes to a boil and runs clear. remove from heat and slowly whisk in egg substitute. return to heat, and cook, stirring, until thickened. add lemon rind. set aside to cool to room temp. MERINGUE place egg whites in a large bowl, beat until foamy. add cream of tartar, continue beating until soft peaks form, drizzle in honey and beat til stiff but not dry. spread meringue over pie so that it covers the filling and touches crust on all sides. make small swirls on merigue with back of spoon. broil about 6 inches from heat until lightly browned, don't let it burn. serve at room temp. FromFeb. 1993 Prevention Mag. Date: Tue, 19 Oct 93 14:49:30 CDT From: mindy.s.mymudes@uwrf.edu Converted to MM format by Dale & Gail Shipp, Columbia Md. MMMMM ... Shipwrecked on Hesperus in Columbia, Maryland. 00:27:48 20 May 98 ___ Blue Wave/DOS v2.30 --- Maximus/2 3.01 * Origin: Owl's Anchor (1:261/1466) --------------- FIDO MESSAGE AREA==> TOPIC: 189 COOKING Ref: FA100083 Date: 05/20/98 From: DALE SHIPP Time: 12:27am \/To: ALL (Read 0 times) Subj: LF: Pie 2/3 CR*2 [contains 2 recipes] MMMMM----- Recipe via Meal-Master (tm) v8.05 Title: Pastry Pie Crust Categories: Low fat, Pie Yield: 4 servings 1 c All purpose flour 3/4 ts Lite salt (optional) 1/3 c Light corn syrup 2 T Skim milk Preheat oven to 475 degrees F. Mix flour and salt in a bowl. Combine the syrup and milk, adding this to the flour mixture. Stir with a fork until thoroughly mixed. Do not over-work the dough. Shape this mixture into a ball and place between two peices of wax paper that have been dusted with flour. Roll the pastry into a circle large enough to fit in a 9-inch pie pan. Spray pan with a non-fat cooking spray. Arrange crust in pan. Cut off the edges that hang over. Prick the bottom with a fork. Bake 10 minutes or until golden brown. Cool before adding filling. If you are making a pie where the filling needs to be cooked with the shell, simply bake at 350 degrees F for 45 minutes or however long the recipe calls for. Work foil over edges while baking so the crust won't get overbrown. Remove last five minutes. Source: Butter Busters by Pam Mycoskie Date: Fri, 01 Oct 93 08:39:38 PDT From: Michelle Dick Converted to MM format by Dale & Gail Shipp, Columbia Md. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.05 Title: Pie Crust Categories: Low fat, Pie Yield: 4 servings 1 1/2 c Fat Free granola (without Fruit added) 1 T Frozen apple juice Concentrate (defrosted) 1 T Honey 1 Egg white, unbeaten From 'Baking without Fat, which is published by George Mateljan of Health Valley Foods. Preheat oven to 325F. Grind granola in food processor for 2 minutes. Add juice concentrate, honey and egg white. Process minimally to blend ingredients, approximately 30 seconds. Press granola mixture over botton of 9-inch nonstick springform pan. Bake for 12-15 minutes at 325F. Date: Wed, 06 Apr 94 15:23:59 PDT From: jmmille2@capalo.capalo.ingr.com (Joann M. Miller) Converted to MM format by Dale & Gail Shipp, Columbia Md. MMMMM ... Shipwrecked on Hesperus in Columbia, Maryland. 00:28:20 20 May 98 ___ Blue Wave/DOS v2.30 --- Maximus/2 3.01 * Origin: Owl's Anchor (1:261/1466)