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[Low Fat Recipes]

 
LOW FAT RECIPES

Table of contents:

  1. Introduction
  2. Stocking the Pantry/Library
  3. Appetizers
  4. Salads
  5. Soups
  6. Breads
  7. Rice, Beans, and Pasta
  8. Chicken / Turkey
  9. Pork, Lamb, and Beef
  10. Desserts

Stocking the Pantry / Freezer / and Refrigerator . . . .
If you are single or both SpEq’s (Spousal Equivalents) work you probably take turns cooking.  The trick is have quick, easy dinner recipes and make enough to pack a lunch for the next day.  On the week-end, it’s the perfect time to make freezer foods that can be quickly cooked during the week.  Not only does this save you money, it saves mega grams of fat.  And that’s THAT.

DRIED and CANNED FOODS
 · Low fat Cereal for breakfast.
· Power Bars (chocolate) for the sweet tooth and non-fat granola bars, beware of "Low fat".
· Fat Free Pretzels, corn chips, and potato chips (yes they are all available, even in Hattiesburg, Mississippi.) for the munchies.
· Dried pasta’s for that eat-all-you-want meal and that ready to burst feeling.
· Dried beans for wash day (see recipe "Red beans and rice").
· Dried tomatoes.
· Dried mushrooms for a make believe hallucinogenic.
· Dried wasabi (green horseradish),  seaweed sheets,  for sushi.
· Nuts. Buy the best and use sparingly.  Pine Nuts, Cashews, Spanish Peanuts, Mississippi Pecans, Californian Almonds, Northwest Hazelnuts, and Pistachios for Vitamin E.
· Spices.  See recipes.
· Carbonated Water.
· Assorted flours and a bread machine.
FRESH FOODS GO IN THE REFRIGERATOR:
· Cooking Sherry, Soy Sauce, Garlic Pepper Sauce, wine, balsamic vinegar.
· Fresh ginger peeled and covered with sherry keeps indefinitely
· Fat free Mayonnaise
· Non-Fat milk -- try protein fortified, with acidolphillus culture for that better than whole milk taste if you can find it.  Whidbey Island had it; Hattiesburg ‘ain’t done got it’.
· Thai spices -- Fish Sauce, Red Curry, garlic chili sauce.
· Pickles, relish
· Fresh baby peeled carrots for snacking.
· Non-fat plain yogurt
· Low fat cheese (cheddar, mozzarella, jack), fresh ground parmesan and romano, strong full flavored cheese (blue, chevre, feta . . . use sparingly)
· Seasoned rice vinegar.
· Fresh basil -- it’s addictive
· Fresh cilantro
· Limes, lemons, celery, onions, potatoes, etc
FOR THE FREEZER:
· Non-fat ice-cream
· Homemade prepared food for weeknights.  Pot stickers, gnocchi and chicken stock are foods we prepare in advance and freeze.
· Berries
· Assorted meats and seafood:   Turkey sausage, Canadian bacon, pork tenderloin, catfish, shrimp, crab, raw chicken breast, peeled crawfish, . . . . By loin meats.  Grind your own pork and hamburger gently pulsing the food processor -- don’t over grind.
· Non-fat brownies and cakes.
· Fruit bars
· Assorted vegetables
· Juice: Apple and white grape for cooking.
· Gourmet coffee -- Starbucks is our brand.
· Pesto
· Tamales

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Recommended Cookbooks:
A Fork in the Road by Chef Paul Prudhomme(K-Paul) andLow Calorie Cajun by Enola Prudhomme (K-Paul’s thinner sister).  All the Cajun Favorites.
In the Kitchen with Rosie by Oprah’s Cook, Rosie Daley.
Dim Sum: the Delicious Secrets of Home-Cooked Chinese Tea Lunch by Rhoda Yee.
Delightful Thai Cooking by Eng Tie Ang.
Any Cooking Light CookBook by Oxmoor House, Inc.
Madame Wong’s Long-Life Chinese Cookbook by S.T. Ting Wong and Sylvia Schulman.
The Joy of Japanese Cooking by Kuwako Takahashi.
A selection of Weight Watchers Cookbooks -- lots of titles in print:Meals in Minutes, Favorite Home Style Recipes, Healthy Lifestyle Cookbook, Simply Light, etc.
Note :  Omit all oil from recipe’s.  Use a non-stick pan and spray with Pam or grill on barbecue or bake.  Never deep fry foods.  Some diet programs profess limiting portions; we believe in not limiting, but omitting all oils.  Use fatty foods sparingly such as meats, cheese, nuts, and prepared sauces.
Fitness/ Health Books:
HIS: Covert Bailey’s Fit or Fat for the 90’s.  Video Tapes, too.
HERS: Susan Powter’s Stop the Insanity.

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Appetizers:
 

Pot Stickers

Thai Egg Rolls

Fresh Salsa

Bean Dip

Sushi

Salmon Dip

Crustini's

Hummus

Baba Ganouche

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Pot Stickers
Our Favorite.  Makes about 4 dozen:
Dough :

    4 cups sifted all purpose flour
    1 cup & 2 tbs. warm water

 To make dough: Put flour in food processor fitted with steel blade or dough blade.  While running pour in water until ball forms.  Let rest at least 20 minutes.

Filling:

     1 LB fresh pork (buy loin, cut off fat and grind in food processor with a few quick pulses.  do not over process)
    1 Pkg. (10 oz.) frozen chopped spinach  mostly thawed with moisture squeezed out
    1 tbs. light soy sauce
    1 tbs. sherry
    1 - 2 tsp. sesame oil
    1 tsp. salt
    1/4 cup minced green onions
    1/4 cup minced cilantro
    1 tbs. minced fresh ginger

 To make filling:  Mix all ingredients.

Wrappers:  This is the tedious part.  If you want to cheat, skip making the dough and buy won ton wrappers instead and double them up.  If not . . . Divide dough into 4 equal parts and roll each into 12 inch lengths.  Cut each "snake" into 12 chunks.  Flatten each chunk with your hand into a 2" circle and flour well.  Roll through pasta machine to make approximate 3" round . . . Or use a rolling pin. Drop 1 tbs.. of filling in center of discs, slightly moisten edges, and fold over.  Fold over and pinch edges in 5 or 6 places both sides to seal. Place on non-stick cookie sheet and freeze.

Cooking:  USE A NON-STICK fry pan with a well fitting lid.  Coat with cooking spray and brown bottoms (careful not to burn) over medium high heat.  Watch and listen -- it’s real easy to burn ‘em at this point -- and by the time you smell something burning it’s too late.  Pour in enough water to cover the bottom of the pan 1/2 inch deep and cover.  In about 15 minutes the liquid should be absorbed.  Remove the lid and let all the water evaporate.  You should hear them sizzle and again, you put in too much work  to burn them.

Dipping Sauce: Soy Sauce, Sesame Oil, Chili Oil, Garlic Chili Paste, and Vinegar.  Use one, none or all the above.

Make up a bunch on the weekend and freeze.  They improve with age!

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Thai Egg Rolls (Pot Sticker Style)
I tried baking these without success.  However browning in a fry pan on two or three sides, steaming and re-crisping creates a wonderful crust.  Makes about 2 dozen:
Filling:

    1 onion chopped
    1 cup carrot shredded
    1 lb. Pork ground or julienne
    1 pkg. cellophane (bean thread) noodles
      soaked in water 2 minutes, drain and
      cut into 2" lengths
    2 Tbsp. Garlic
    1 bunch fresh cilantro (minced)
    ½ lb. Cooked salad shrimp
    2 eggs beaten or ½ cup egg substitute
    2 Tbsp. Fish sauce
    1 Tbsp. Dark soy sauce
    1 tsp. Salt
    1 tsp. Pepper
    1 Tbs. Sesame oil
    1 Tbs. Ginger Sherry (see stocking the frig)

 To prepare filling: fry onion, garlic and pork until pork is almost cooked. Add cilantro and carrots.  Add remaining ingredients (except noodles), mix well and pour over cellaphane noodles.  Let noodles soak up moisture and mix well.
Assembly:

    1 package egg roll wrappers

 (Please don’t make me illustrate this … the package usually has directions on the back.)
To cook: Spray nonstick pan with oil and add eggrolls.  Brown on two or three sides.  Add ½ inch of water to the pan and steam approximately 20 minutes until pan is almost dry.  Let crisp, turn, crisp, turn and crisp again.
Serving:

    Large leaves of romaine lettuce
    Sprigs of fresh mint
    Sprigs of fresh cilantro

 Sauce:

    Seasoned rice wine vinegar
    Tabasco Soy sauce

 Let guests assemble their own:  Set egg roll in the middle of a leaf.  Add cillantro and mint to taste, dip and enjoy.

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Sushi
RICE:  Cook "perfect rice -- Japanese style"
We use a automatic rice cooker and Niko Niko brand rice.  This can be an art form.

    4 cups cooked rice
    1/3 cup seasoned rice vinegar

 Empty rice into 9 x 13 cake pan or shallow , unvarnished wood box.  Pour vinegar over rice and mix with a wooden paddle.  Fan the rice while mixing to give it a glossy appearance.

TOPPINGS, FILLINGS, AND SEASONING

    Soy sauce in small dishes for dipping
    Wasabi paste -- green horseradish (mix powder with enough water to make thick paste or by in tube).  Mix with soy when serving as a dipping sauce.
    Nori -- Dried Seaweed Sheets.
    Tezu -- Rice Handling vinegar.  Dilute with equal amount of water and wet hands to keep rice from sticking to you.
    Boiled Prawns -- boil until fully cooked , peel and devein but leave tails on.  Slit bellies and flatten.
    Thin sliced cucumber, radish sprouts, enoke mushrooms, cooked peapods, cooked spinach, and sliced avocados.
    Sweet pickled ginger -- served on the side to clear palate between pieces
    Smoked salmon, cream cheese and julienne red onion make a delicious (if non traditional roll)
    Smoked Sea Eel in a can or Boiled Octopus -- brush with Nitsume glaze.
    Flying fish roe (caviar)
    Raw Tuna, Salmon, Mackerel, Halibut, Snapper or Yellowtail.

 Assembly can be humorous or frustrating.  It is too tedious to illustrate this process, so I copied a section from The Joy of Japanese Cooking by Kuwako Takahashi, Shufunotomo / Japan Publications, 1996.  It’s a beautiful book.  Buy it.

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Fresh Salsa (Pico de Gallo)

    2 - 3 large tomatoes or
    4 - 5 plum tomatoes
    1/2 chopped pepper (as hot or mild as you like)
    1 cup chopped onion (green, white, red, chives, yellow, or whatever makes you cry)
    1 tsp. cumin
    1 glove garlic minced or 1 tsp. powder
    1 Tbs.. honey
    1/2 cup (or more) chopped cilantro
    Pepper, Salt, and Hot Sauce to taste

 Finely chop all ingredients and mix well or use food processor. Serve with chips, fajitas, or black beans.  Good on grilled fish.
For an Italian flavor:  omit cumin, peppers and cilantro and use fresh oregano and basil to taste.  Serve

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Black Bean Dip
See Black bean soup next section.  Use less liquid and adjust seasoning if desired.


Smoked Salmon Dip

    1/2 lb. Smoked Salmon
    8 oz. Fat Free Cream Cheese
    1 tsp. Capers

 Puree Smoked Salmon and cream cheese in blender.  Add capers and pulse a couple times.

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Hummus, BabaGanouche  and Pita Bread
HUMMUS

    1 can Garbonzo Beans (drained)
    1/4 cup Tahini (sesame butter)
    Juice from 1 lemon

 Puree all ingredients in blender.

BABA GANOUCHE

    1 Large Eggplant

 Poke with fork and bake 45 min. @ 350°F until soft.  Scoop out insides and coarsely chop.

    1/4 cup tahini
    Juice from 1 lemon
    Salt and Pepper to taste

 Pita bread -- fresh out of the oven (see breads)

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Crustini’s, Chevre, and Sun dried Tomatoes
Simple, easy, intense.  Go light on the Chevre, it’s mostly fat but irresistibly addictive.
Thin slices of French bread (skinny baguette)  Toasted until crisp
Goat cheese (Chevre)
Sun dried tomatoes (not packed in oil) re- hydrated in boiling water, drained and cooled.
While bread is still warm, spread lightly with cheese, top with tomato and serve immediately.




Salads
 

Scallop Pesto Pasta

Thai Prawn Salad

Russian Squid

Spinach/Goat Cheese

Roasted Eggplant

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Scallop Pesto Pasta Salad

    1 cup Pesto
    12 ounces dried pasta cooked (bow-tie or radiatori) according to package directions
    1 lb. scallops
    1 1/2 tsp. dried basil
    1 cup dry white wine
    1 tsp. crushed garlic

 While pasta is cooking, bring wine and basil to boil in a skillet.  Add scallops and sauté until fully cooked (approx. 5 minutes).  Drain in colander.  Mix hot pasta with pesto and cooked scallops.  Serve warm or at room temperature.

Thai Prawn Salad

Russian Squid Salad

Spinach, Goat cheese and Raspberry Vinaigrette

    1 bag spinach
    Enoki Mushroom
    Chevre rolled in cracked black pepper and sliced 1/4" thick
    Roasted Red bell pepper slivered
    2 Tbs. pine nuts

 Dressing(serves 4):

    1/4 cup fresh or thawed raspberries
    1/4 cup sliced green onions
    2 gloves garlic crushed
    1 tsp. salt
    1 tsp. black pepper
    6 Tbs. red wine vinegar

 Warm chevre on oven proof plates at 250°F for 5 minutes.  While warming, bring dressing ingredients to a boil in a small sauce pan. Remove from heat.
Put spinach, mushrooms, red bells on plates with chevre.  Pour on dressing, sprinkle with pinenuts, and serve immediately with warm bread.

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Roasted Eggplant, Onion, and Basil Salad

    1 large Eggplant, washed and cut into 1/2 inch cubes.
    Olive oil (Spray or use sparingly)
    1 heaping tsp. minced garlic
    1 heaping tsp. reduced sodium salt

 Preheat oven to 400°F.  Toss Eggplant, garlic and salt and pour on well oiled, non-stick cookie sheet.  Spray three times with olive oil.  Bake 25-30 minutes until soft.
Meanwhile, fry in non-stick pan, sprayed with olive oil:

    1 onion slivered
    1 tsp. garlic
    Remove from heat, add eggplant and mix with:
    Juice from 1 small lemon (1/2 large)
    1/4 cup chopped fresh basil

 Serve at room temperature.

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BREADS/MUFFINS
 

French Bread

Italian Garlic Bread

Naan

Pizza

Wheatberry Bread

Banana Nut Muffin

Banana Berry Muffin

Cranberry Oat Muffin

Pumpkin Muffin

Energy Bars

Pita Bread

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French

Italian Garlic

Naan

    ½ tsp active dried yeast
    1 ¼ cups warm water
    1 tbs honey
    4 cups bread flour
    1 tsp salt
    ¼ cup butter, melted and cooled
    1/2 cup water
    ½ tsp garam masala*
    ½ tsp coriander seeds, ground
    1 tsp cumin seeds, ground

 Mix yeast, salt and flour in Kitchen Aid mixer with dough hook.  Mix honey and water and slowly pour into flour.  If too wet add more flour.  Let kneed 20 minutes.  Cover and let rise until double in bulk (1 to 2 hours).
Punch dough down and let mixer need 10 minutes.  Divide dough into 8 balls and roll out thin into 8" diameter.
Mix spices with butter and water. Brush each bread with mixture, place on sprayed nonstick cookie sheet, cover with foil and bake @ 425°F for 5 minutes.  Remove the foil and, brush with the butter, and cook for another 5 minutes. Remove from oven and wrap in dishcloth until ready to eat.
*Garam Masala is actually a mixture of ground spices.  To make your own, grind in mortar and pestle:

    2 tbsp cumin seeds
    2 tbsp coriander seeds
    1 tbsp black peppercorns
    2 tsp cloves
    1 tsp cardamom seeds
    2 dried bay leaves
    1 cinnamon stick
    1 dried red chili

 Store in airtight container and use within three weeks.

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Pizza

Wheatberry Bread

Fat-free Banana Nutless Muffins
The cereal gives the illusion of nuts. The yogart and bananas gives the rich moistness traditionally supplied by butter or oil.

    2 bananas mashed
    1/2 cup yogart
    1/4 cup egg substitute
    1/2 tsp. vanilla
    1 cup flour
    1/2 cup Grape NutsÔ
    1/2 cup sugar
    1/2 tsp. baking powder
    1/2 tsp. baking soda
    1/4 tsp. salt

 Mix wet / mix dry separately. Stir together until moistened. Lightly spray non-stick cooking pan with oil.
Bake at 350°F for 20 minutes or until golden.

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Banana Berry Muffins

Cranberry Oat Muffin

Pumpkin Muffins

    1 cup cereal (bran flakes, toasted oatmeal, shredded wheat) etc.
    3/4 cup nonfat buttermilk (we used dry mixed with water)
    1 cup canned pumpkin
    1/2 cup plain yogart
    1 egg
    1 tsp. dried orange rind
    3/4 cup all purpose flour
    3/4 cup whole wheat flour
    1/2 tsp. baking powder
    1/2 tsp. baking soda
    1/8 tsp. salt
    1/3 cup sugar
    1 1/2 tsp. cinnamin
    pinch nutmeg
    1/4 tsp. cloves
    1/2 cup pecan pieces

 Mix buttermilk and cereal in bowl and set aside.  Beat egg lightly, and add to cereal mixture with pumpkin, yogart, egg, and orange rind. Mix dry ingredients in a bowl and pour in wet mixture into center.  Stir until moistened being careful not to overmix.  Stir in pecans.
Bake in nonstick muffin pan (sprayed with oil) for 15 to 20 minutes @ 400°F until golden.
 
 

Energy bars

Pita Bread
 

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Soups

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Mexican Black Beans
Serves 4.  Make extra for leftover black bean dip with baked tortilla chips
Sauté:

    1 chopped onion
    1 bell pepper and/or jalapeno(s) to taste
    1 large tomato chopped
    1/2 cup Low Fat sausage, ham or smoked turkey
    1-2 cloves crushed garlic
    1 tsp. cumin
    Salt and pepper to taste

 Add:

    2 cans black beans
    1/2 cup chopped fresh basil (optional)
    2 tsp. lime juice

 Heat until warm

Top with:

    Low fat cheese
    Nonfat sour cream
    Fresh salsa

 Serve with corn bread or sandwiches.
 

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Dukabor Borscht

Split Pea Soup

9-Bean Soup

Seafood & Sausage Gumbo (N.W. Style)
If you can’t find okra and collard/mustard greens in those northen markets and don’t know how to cook ‘em if you could find ‘em (look in the freezer section), try my sacrilegious substitutions.  Brown the flour the day before and make enough to store if you’re going to do a lot of Creole cooking.
Browning flour.  This makes enough to last me a year.
In a nonstick skillet preheated to medium high add:
    2 cups of flour
Stir constantly with a wire wisk until medium brown (approximately 8 minutes).  It burns easily after 5 minutes.  Sift the flour and store in a very airtight container until needed.
Spices
    1 tbs. paprika
    1 tbs. dry mustard
    1 tbs. dried basil
    2 cubes chicken buillion crushed
    1 tsp. salt
    2 tsp. onion powder
    2 tsp. garlic powder
    2 tsp. dried thyme leaves
    1 1/2 tsp. dried oregano
    1 teaspoon black pepper
    1/2 tsp. white pepper
    1/4 tsp. cayenne (opt.)
Mix spices and set aside.
    1/2 lb chicken breast
    3/4 lb. link chicken sausage or turkey
    3/4 lb. peeled, deveined shrimp
    3 cups chopped onions
    2 cups chopped celery
    2 cups chopped bell peppers (or 1 can roasted green chilis)
    2 cups mushrooms (or 2 cups sliced okra)
    3 bay leaves
    1 cup apple juice
    6 tbs. ‘browned’ flour
    3 cups chicken and/or vegetable stock
    1 cup shrimp stock
    1 pkg of frozen spinach (or 4 cups chopped mustard greens and 2 cups chopped collard greens)
    4 cups of rice, cooked
Start cooking rice.

Add 2 cups of the onions, all the celery, bell peppers, 2 cups of the mustard greens, 1 cup of the okra, and the bay leaves to a hot, 5 qt. stock pot.  Cook until brown, approx. 8 minutes.  Add the apple juice and the spice  mix.  Cook until almost all the liquide has been absorbed .  Add sausage, cook 2 minutes.  Add chicken, cook 2 minutes.

Sprinkle mixture with flour and stir until thick paste forms.  Cover and cook 2 minutes.  Add stocks and stir well.  Bring to a boil.   Add collard greens, remaining onion, okra, mushrooms, mustard greens (if applicable) and simmer 5 minutes.  Add shrimp and spinach (if applicable); bring to a boil; and simmer until shrimp is pink (3-4 minutes).  Serve over long grain rice.
 



Chicken Barley Soup

Gazpacho
 

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Pasta, Rice, & Potatoes

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Spaghetti

Pesto Gnocchi

Black Mushroom Sauce

Greek Spinach Fettuccine

Smoked Salmon, Capers, Tomatoes and Cream Cheese Radiatori

Phad Thai (Thai Fried Noodles)

    1 lb. Rice Noodles (Flakes or sticks)
    1 onion chopped
    2-3 cloves garlic
    1/2 cp. sliced pepper (hot or mild) to taste
    1/2 LB finely sliced pork or/and chicken
    1/2 LB fresh shrimp peeled and de-veined

 SAUCE:

    Juice from 1 lime
    2 heaping tablespoons peanut butter
    2 tbs.. fish sauce
    2 tbs. light soy sauce
    2 tbs. catsup
    1 tbs. sugar
    2 tsp. Thai curry paste (optional)
    Salt and cayenne pepper to taste

 TOPPING

    Lots of  minced cilantro (1/2 cup)
    1/2 cup minced green onions
    Chopped peanuts or cashews (use sparingly 80% fat calories)

 Cook Noodles to package directions and rinse well in cold water.  Set aside.  Sauté the onion and garlic until soft.  Add pepper; cook 3 minutes.  Add chicken and pork; cook 3 minutes.  Add prawns; cook until pink; 2 minutes.  Add Sauce and bring to a boil.  Stir in noodles.  Top with green onions and cilantro.  Serve with crushed nuts.

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Yaki Soba (Japanese Fried Noodles)
 Soba (Japanese Noodles)

    1 Tbs. garlic
    2 tsp. Fresh grated ginger
    1 small onion
    1/4 head cabbage
    1/2 cup julienne carrots
    Thinly sliced chicken breast

 SAUCE

    2 tsp. sesame oil
    4 Tbs. soy sauce
    3 Tbs. brown sugar
    2 tsp. red wine vinegar
    1/4 cup chicken stock

 TOPPINGS

    1/4 cup sesame seeds

 Cook noodles according to package directions, drain and rinse well.
While noodles are cooking, stir fry vegetables for 2-5 minutes, add chicken and cook until almost done.  Add sauce.  Bring to a boil.  Add noodles.  Heat through.
When serving, sprinkle with toasted sesame seeds.

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Green Rice
Sauté lightly in a non-stick pan:

    Jalepenos to taste (optional)
    2 - 4 Tbs. Parsley, Cilantro or / and Basil
    1 cup green Onions
    1/2 cup or more Celery Leaves

 Mix the following in a dish:

    Chicken bouillon (dissolved in water)
    1 Tbs. Sugar
    1 Tbs.  Wine Vinegar
    1 tsp. white pepper
    Salt to taste
    Opt. 1 tsp. cumin
    Opt. 1 tsp. Celery seed
    Opt. Mustard

 Add the seasoning ingredients to the pan, bring to a boil and add:

    6 cups cooked cold rice

 Stir well and add:

    Nonfat butter flavoring sprinkles
    1/2 cup toasted pine nuts

 Great with marinated pork tenderloin or Thai BBQ chicken.

Garlic Sesame Rice
Serves four:

    4 - 6 gloves garlic sliced paper thin (tedious, but critical to the dish)
    1 Tbs. Sesame Oil (opt.)
    4 cups cold cooked rice
    1/4 cup toasted sesame seeds
    Seasoned rice vinegar
    Soy Sauce

 Carefully sauté garlic in oil being careful not to burn (1 minute).  Add rice, salt, vinegar, and soy to taste,  and stir until hot.  Sprinkle with toasted sesame seeds.

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Pork Fried Rice
Serves 6:  Lisa’s recipe.

    1 cup finely chopped cooked pork
    1 cup onion, sautéed in non stick pan without oil
    6 cups left over rice
    2 tsp. Chinese five spice
    1/2 cup egg substitute
    1 cup mixed vegies (carrots & peas)
    1 tsp. garlic powder

Spanish Rice

Indian Rice #1

    Nonstick spray
    1 onion chopped
    1 tablespoon garlic
    ½ tsp saffron (or tumeric)
    1 tsp cumin
    1 cup basmati rice washed and soaked
    1 tsp salt
    ½ cup frozen green peas (optional)
    1 cup frozen cooked shrimp (optional)
    ½ cup slivered almonds
    powdered butter flavor to taste

 Spray nonstick pan and brown onion and garlic.  Add saffron, cumin, rice and salt.  Add approximately 2 cups of water (1" above rice) and simmer covered for approximately 20 minutes.  (I use a rice cooker).  Heat shrimp and peas in pan, add rice and butter flavor.

Indian Rice #2

    1 cinnamon stick
    2 bay leaves
    4 green cardamom pods
    4 black peppercorns
    1 cup basmati rice washed and soaked
    1 tsp salt

 Fry cinnamon, bay leaves, cardomon and peppercorns 30 seconds until aromatic.  Add approximately 2 cups of water rice and salt.  Cover and cook 20 minutes until water is absorbed.

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Greek Whitebean Risotto

Torta Rustica

Vereniki

 





CHICKEN/TURKEY

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Garlic Chicken Stir Fry
Quick, easy, and spicy.
Start rice.
Slice vegetables and chicken:

     1/2 cup carrots thin rounds or oblongs
     1/2 cup water chest nuts
     6 gloves garlic sliced paper thin
     Green onions
     2 to 5 dried death peppers (the kind that cause hacking and chemical burns) use for seasoning, don’t eat.
     4 Chicken breasts sliced cross grain thin
     1 tsp salt
     2 tsp cornstarch

 SAUCE:

     2 Tbs. Soy Sauce
     2 tsp. Red wine vinegar
     2 tsp. Sugar
     1 Tbs. Sesame Oil
     1/4 cup chicken stock
     1 tsp salt
     1 tsp pepper
     2 tsp corn starch

 Spray non-stick wok with cooking spray.  Saute onions, carrots, garlic, Nigerian death peppers until onions are soft. Mix chicken with salt and starch and add to wok with vegies.  Cook until chicken is white.  Add water chest nuts and stir 2 minutes.  Add Sauce and bring to a boil.  Done when heated through and thickened.  Serve over fresh, hot rice.  Sprinkle with sesame seeds and green onions if desired. (don’t eat the death peppers.)
 

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Thai Chicken Curry

Indian Chicken Curry

Thai Barbecue Chicken
Serves 4:
Marinade:

    1/2 cup brown sugar
    1/2 cup soy sauce
    1 tbs. THAI red curry paste
    1 tbs. lime juice
    3-4 gloves minced garlic
    4-6 boneless, shinned chicken breast

 Mix all ingredients in zipper-close storage bag with chicken and let marinade.  Grill approximately 3-5 minutes a side.  While grilling, bring left over marinade to a boil and let simmer until thickened slightly.
Serve with stir-fried noodles, green rice or fried rice.

Chicken Fajita’s

Chicken Stock

Chicken Gumbo

Teriyaki Chicken

Mexi-Chicken Pot Pie

Quick Cassoulet
 




PORK/VEAL/LAMB

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Green Chili

Grilled Whole Pork Tenderloin

Sesame Pork Skewers

Greek Gyros
Serves 4:
 Meat Patties:

    1 LB lamb and pork (all fat removed)
    1 tsp. cumin
    1 tsp. oregano
    1 tbs.. dried onion
    3 tbs.. lemon juice

 Gyros meat:  Add all ingredients to food processor fitted with a steel blade.  Pulse until ground, but not mush.  Form into 4 patties and broil or grill 5 minutes per side.
Sauce:

    1/2 cp. yogurt
    1 small cucumber, peeled seeded and finely chopped
    1-2 tsp. fresh mint
    Dash honey
    Dash white wine vinegar

 Mix all ingredients.

 Assemble:

    4 Greek style pita breads (heated)
    Shredded lettuce
    Chopped Tomatoes
    Crumbled Feta cheese

 Excellent with fries.  Greek pita bread is found in the freezer section of Greek/international stores.

Pork Stir Fry with Julienne vegetables

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SEAFOOD

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Baked Catfish

Fried Green Tomatoes with Mud Bug (Crawfish) Sauce
Fried Green Tomatoes

    4 to 5 Green Tomatoes sliced 3/8 inch thick
    ½ cup flour
    1/2 cup cornmeal
    ½ tsp basil
    ½ tsp thyme

 Mix flour and spices and coat tomato slices.  Place in nonstick fry pan and cook turning frequently until brown.

While tomatoes are cooking prepare topping:

    1 lb. Peeled and deveined crawfish tails
    1-2 onions sliced
    1-2 Peppers
    1-2 stalks of celery optional
    1 can tomatoes with Jalepenos drained
    tsp buillion or salt
    1 tsp garlic granules
    1 tbsp onion powder
    1 tsp mustard powder
    1 tsp black pepper
    White pepper to taste
    Red cayenne pepper to taste
    White wine

 Brown onions, peppers and celery in nonstick pan.  Add tomatoes and spices, crawfish, and wine.  Sautee until dry and heated through.
Serve over hot fried green tomatoes.

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Thai Prawn Curry

Jambalaya

Grilled Salmon with two marinades

Grilled Ahi

Steamers

Shrimp Cakes

1/4 cup red bell pepper, finely chopped
1/4 cup green onions, chopped
3/4 lb unpeeled fresh shrimp
1/4 cup plus 2 tablespoon italian seasoned breadcrumbs
3 tablespoons fat free mayonaise
2 egg whites
1/4 tsp salt
1/4 tsp dillweed
1/8 tsp pepper
1/8 tsp red pepper
3 tablespoons minced water chestnuts
1/2 cup Italian-seasoned breadcrumbs
1/4 cup chili sauce
Sautee bell pepper and green onion until tender.  Set aside.  Peel and devein shrimp and coarsely chop.  Position blade in food processor and add shrimp, 1/4 cup bread crumbs, eggs, and seasonings. Pulse 10 time or until thouroughly combined.  Stir in water chestnuts, bell pepper and onions.  Shape into patties, coat with breadcrumbs and cook approximately 3 minutes per side in a non -stick pan coated with cooking spray. Serve with chile sauce or fresh salsa.

Lobster in Coconut Milk

    2 Maine Lobsters – cooked 12 minutes, cool and remove meat from shell. Set aside or 3 large lobster tails
    4 Tbsp Garlic
    1 ½ tsp Yellow Curry Paste
    1 cup peapods
    1 cup oyster mushrooms
    ½ cup red bell pepper

    1 can coconut milk
    1 kaffir lime leaf
    1 Tbsp. Fish sauce
    1 Tbsp. Lime Juice
    1/2 tsp. White pepper
    6 leaves fresh basil
    4 Tbsp. Chopped fresh cilantro

 Bring pot of water to boil.  Put lobsters in pot head first, cover and boil 12 to 15 minutes.  Let cool and remove meat from shell.
Spray non-stick pan with cooking oil.  Fry garlic and curry past for 2 to 3 minutes. Add pea pods, oyster mushrooms and red bell pepper.  Stir 1 minute.  Add coconut milk and bring to a boil.  Add cooked lobster, heat through, and add basil.  Top with fresh cilantro before serving.

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Crab Cakes

Orange Roughy in Thai Red Sauce

 





DESSERTS

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Chocolate Swirl Cheesecake

    10 to 20 reduced fat oreo cookies - grind in food processor

    4 8-oz. packages Fat Free Cream Cheese
    4 eggs
    1 cup sugar
    1 tablespoon vanilla

    1 cup reduced fat chocolate chips (melted)

 Spray two 8" pie pans with cooking oil.  Spread cookie crumbs an bottom and up sides. Beat eggs, cream cheese, sugar and vanilla until smooth.  Melt chocolate chips in microwave (careful not to overheat) and mix with 2 cups of cream cheese mixture (may need to warm up and re-stir if not smooth).  Pour plain cream cheese mixture into pans.  Drizzle chocolate mixture and swirl with knife being careful not disturb cookie crumbs.  Bake at 325 degrees F for 45 minutes or until almost firm.

Chocolate Pecan Tartletts

Tartlett Shells:
1 1/2 cups sifted cake flour
3 ounces fat free cream cheese
1/3 cup margarine, softened
Stir until blended.  Shape into 18 balls.  Place in muffin pans coated with cooking spray pushing dough halfway up sides.
Filling:
1/2 cup sugar
1/2 cup egg substitute
1/4 cup flour
1/8 teaspoon salt
1 tablespoon bourbon
1/2 cup semisweet morsels
1/2 cup chopped pecans
Beat egg, sugar, salt and flour until smooth.  Stir in bourbon, chocolate and pecans.  Spoon Mixture in shells.  Bake 30 minutes or until tartletts are brown.

 Year ‘Round Fruit Tart

Mocha Roll

Oatmeal Cookies

Poppyseed Bundt Cake

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