LOW FAT TIRAMISU CHEESECAKE

Ingredients

2 pk (8 ounces ea) fat-free cream cheese
1 pk (4 ounces) sugarfree instant vanilla pudding mix
2/3 cup dry milk powder
1 cup cold coffee
1 teaspoon Brandy extract
3/4 cup Cool-Whip Lite
1 (6 ounce) prepared chocolate pie crust
2 tablespoons unsweetened cocoa

Directions

In a large bowl, stir cream cheese with a spoon until soft. Add dry pudding mix, dry milk powder and coffee. Mix well using a wire whisk. Blend in brandy extract and 1/4 cup Cool Whip Lite. Spread mixture into pie crust. Evenly drop remaining Cool Whip Lite by tablespoon to form 8 mounds. Sprinkle chocolate chips over top. Refrigerate for at least hour. Cut into 8 servings.

Yield: 8 Servings

207 calories; 7 gm fat; 11 gm protein; 25 gm carbohydrate;
636 mg sodium; 71 mg calcium; 1 gm fiber

CARROT and RAISIN MUFFIN

Ingredients

1 1/2 cups flour
1/2 cup whole wheat buckwheat flour
1/2 cup sugar
2 lg eggs, beaten
1/4 cup carrot,finely shredded
2 Tbsp light corn syrup
1/4 cup walnuts,finely chopped
2 Tbsp baking powder
1/2 tsp cinnamon
1/4 tsp ginger
8 oz crushed pineapple in juice
1/4 cup raisins
1 tsp vanilla

Directions

In a large mixing bowl stir together flours, sugar, baking powder, cinnamon and ginger. Set aside. In a small bowl stir together eggs, undrained pineapple, carrot, raisins, corn syrup and vanilla. Add all at once to the flour mixture. Spray 12 muffin cups with nonstick coating ot line cups with paper cups. Divide batter evenly among the 12 cups. Sprinkle with nuts. Bake at 400° about 20 minutes or until golden brown. Makes 12 muffins Serve warm.

Calories 162 fat 3 cholesterol 36 sodium 63 carbs 31

Practically Fat-Free Pumpkin Rice Pudding

Ingredients

2 quarts water
1 c. Arborio or other short-grain rice
4 c. non-fat milk (I'll try rice milk)
1 vanilla bean, split (I'll try 1-2 tsp vanilla extract)
pinch of salt
1/3 c. sugar
15 oz can pureed pumpkin
1 tsp ground cinnamon, plus extra for garnish
1/2 tsp ground ginger
1/4 tsp ground nutmeg
1/4 c raisins

Directions

In a heavy, large saucepan, bring water to a boil and add the rice. Boil, uncovered, for 7 minutes; drain well.

Preheat oven to 350 degrees. In the same saucepan, bring the milk to a boil over medium high heat, stirring occasionally. Add the vanilla bean, rice, and salt. Cook, uncovered, over medium-low heat, stirring often, until rice is very soft and absorbs most of the milk, 15-18 minutes. Remove from heat, remove vanilla bean, and stir in sugar.

In a large bowl, mix pumpkin with half (2 cups) of the rice pudding. Add cinnamon, ginger, and nutmeg. Spoon pumpkin rice pudding into a buttered 2 quart baking pan (I'll use a quick spray of Pam). Mix raisins into white rice mixture. Spoon it over the pumpkin mixture. Bake, uncovered, 30 minutes, or until firm. Serve warm, sprinkled with cinnamon if desired.

Serves 4-6.

Broccoli & Cheese Manicotti

Ingredients

20 ounce package frozen chopped broccoli
1 onion, chopped
2 garlic cloves, minced
1/4 cup fat free chicken broth
15 ounce low fat ricotta cheese
3/4 cup shredded fat free mozzarella cheese
Pepper to taste
1 1/2 cups sliced mushrooms
1/4 cup water
14 ounce jar spaghetti sauce, low fat
3/4 cup water
12 manicotti shells
2 tomatoes, sliced

Directions

Preheat oven to 375º F. Thaw broccoli and squeeze out. Divide broccoli into 15 ounce and 5 ounce portions; set aside. In large nonstick skillet over medium heat, saute onion and garlic in broth for 2 minutes or until tender. Remove from heat and transfer onions to large bowl. Stir in 15 ounces of broccoli, ricotta cheese, mozzarella cheese and pepper to taste; mix well and set aide. In same skillet over high heat, saute mushrooms in water for 2 minutes or until tender. Stir in all of the spaghetti sauce except for 1 cup. Add remaining broccoli and water; heat through. Using spoon, fill each manicotti shell with equal amounts of ricotta mixture. Pour sauce in bottom of nonstick baking dish. Arrange filled manicotti in sauce. Place tomato slices on top of manicotti and pour reserved sauce over tomatoes. Bake for 30 minutes. Serve hot.

Makes 6 servings; Per serving: 372 Calories, 5 Fat Grams

Turkey Curry and Rice

Ingredients

1 cup sliced mushrooms
1/3 cup minced onion
1 large apple, diced
3 cups cooked sliced turkey breast
1/2 cup fat free chicken broth
1 teaspoon curry powder
1/2 cup lite evaporated milk
3 Tablespoons flour
1 cup fat free chicken broth
4 cups cooked rice

Directions

1. In large nonstick skillet, cook mushrooms, onions, apple and turkey in broth for 10 minutes.
2. Meanwhile, in blender, combine curry, milk and flour.
3. Mix on high for 1 minute or until smooth.
4. Remove mushroom mixture from heat, stir in curry mixture.
5. Return to high heat, add remaining broth and bring to boil for 1 minute; stirring constantly.
6. Reduce heat to low and simmer for 15 minutes longer; stirring occasionally.
7. Serve over hot rice.

Makes 6 servings; Per serving: 337 Calories, 4.3 Fat Grams

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Breakfast Burritos

Ingredients

1 medium zuchinni, sliced
1/4 lb (or so) mushrooms, sliced
1 bunch green onions, sliced
1 4 ounce carton liquid fake eggs
1/2 cup non fat cottage cheese
tortillas (optional)

Directions

"Saute" mushrooms and zuchinni in nonstick skillet, add green onion, and heat through, pour in the egg stuff and cook until nearly set, add the cottage cheese and heat throughly, mixing well.

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Deep Dish Pizza

CRUST:

Approx. 2 1/2 cups whole wheat flour
1 pkg. fast rising yeast
1 tsp. salt
1 tsp. sugar
1 cup of very warm water

FILLING:

1 package Healthy Choice brand shredded pizza cheese
2 cans whole tomatoes (plum would've been best, but I didn't have any)
A generous handfull of fresh basil leaves, chopped (dried is o.k.if it's
all you have)
Cracked black pepper, salt and oregano to taste
4 or 5 large cloves of fresh garlic, minced
1 very large onion, sliced thinly
2 10 oz. packages of frozen spinach, thawed
1 fresh tomato, thinly sliced

Directions

To make the crust, combine the yeast, salt, sugar, 1 cup of the flour and the cup of warm water. Mix thoroughly. Since you aren't proofing the yeast first, the water needs to be a bit hotter than usual. Add enough of the remaining 1 1/2 cups of flour to form a soft dough. Knead it for a few minutes, then put it back in the bowl, cover and set aside to rise.

In the meantime, prepare the veggies. Saute the onions in some red wine until caramelized. Squeeze the moisture out of the thawed spinach. Break up the tomatoes slightly and set them in a seive to drain. You don't want them soupy. Save the juice for something else.

When the pizza dough has more or less doubled in bulk (usually in less than an hour - I find you don't need to be too technical with pizza dough), punch it down. Lightly spray a 10 inch spring form pan with cooking spray.

Press the dough into the pan and up the sides. Spread the shredded cheese over the crust. Top with the tomatoes which have been mixed with the basil leaves. Season with the salt, oregano and black pepper. Sprinkle the minced garlic over the tomatoes, then the add the sauteed onions.

Top the onions with the spinach and then arrange the sliced tomato decoratively on top. Bake at 425 in the middle of the oven for about 45 minutes or so. Since it's so thick, it takes quite awhile for the filling to heat all the way through. It makes a lovely presentation when you remove the ring from the spring form pan.

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Baked Sweet Potato Pizza

Ingredients

1/2 huge baked sweet potato peeled and sliced into rounds
1/2 cup tomato paste
1/2 cup chopped peppers
1/2 cup chopped onion
1/2 cup chopped mushrooms
1/2 cup chopped canned artichoaks
1/2 cup grated carrot
1/2 cup chopped veg. pepperoni (No fat)
1/2 cup chopped pineapple (optional)
1/4 cup grated skim milk mozarrella (optional)
1/4 cup chopped pickled jalapeno peppers (optional)
1/4 cup fresh basil
1 (or 2) fat free pizza bases

Directions

Spread tomato paste on pizza, then arrange all the other ingredients artistically on top. Cook at 450 F till brown and bubbly. Eat without burning tongue.

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TORTILLA CASSEROLE

This savory, satisfying one-dish meal made with sweet peppers, corn and pickled jalapeño chile is loaded with flavor. But the biggest nutritional boost comes from the evaporated skim milk and ricotta, which supply nearly half of the recommended daily dose of calcium for women.

Prep time: 35 minutes
Baking time: 40 minutes
Degree of difficulty: Easy
Low-calorie

Ingredients

Vegetable cooking spray
2 teaspoons vegetable oil, divided
1 red pepper, diced
1 green pepper, diced
1 container (15 oz.) part-skim ricotta cheese
2 large eggs, lightly beaten
2 large egg whites, lightly beaten
1 tablespoon chopped, pickled jalapeño chile
1 cup chopped onions
1/2 cup frozen corn, thawed
1 teaspoon minced garlic
2 tablespoons flour
1 can (12 oz.) evaporated skim milk
1 teaspoon salt
1/4 teaspoon freshly ground pepper
6 corn tortillas, cut in half and sliced into 1/4-inch strips
Prepared salsa (optional)

Directions

1. Heat oven to 350°F. Lightly coat a 1 1/2- or 2-quart casserole with vegetable cooking spray. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add peppers and cook 4 to 5 minutes until softened. Transfer to large bowl. Stir in ricotta cheese, eggs, egg whites and jalapeño.

2. Add remaining 1 teaspoon oil, onions, corn and garlic to same skillet; cook 4 to 5 minutes over medium heat, until onions are softened. Stir in flour; cook 1 minute. Add milk, salt and pepper; cook, stirring, 3 minutes, until thickened. Stir milk mixture into ricotta mixture until well blended.

3. Spread half the tortilla strips over bottom of prepared casserole. Top with half the ricotta mixture; repeat layering with remaining strips and filling. Bake 40 minutes, until lightly browned and firm in center. Serve with salsa, if desired.

Makes 6 servings.

PER SERVING

Calories 290, Total Fat 10 g, Saturated Fat 4.5 g, Cholesterol 95 mg Sodium 631 mg, Carbohydrates 32 g, Protein 19 g

Trivia and Amazing Facts

SUKIYAKI CHICKEN

This oriental dish has many benefits: great taste, soy protein, low fat, high fiber, and plenty of vitamins. Serves 4. Per serving: 44 calories, 8 grams fat, 66 milligrams cholesterol, 45 grams carbohydrates, 7 grams fiber, 45 grams protein, 420 milligrams sodium.

Ingredients

1 cup fat-free chicken broth
1 pound boneless, skinless chicken breasts, cut in thin strips
2 cups broccoli florets
1 bunch scallions, cut in 1-inch pieces
1 onion, cut in wedges
1 cup snow peas
1 pound firm tofu, cubed
1 cup sliced mushrooms
4 cups torn spinach leaves
1 tablespoon low-sodium soy sauce
3 tablespoons sugar
2 cups cooked brown rice

Directions

In a nonstick skillet, heat 1/4 cup broth over high heat. Add chicken; cook until no longer pink, about 5 minutes. Transfer chicken to a platter; set aside.

Add broccoli, scallions, onions, and snow peas to skillet. Cook until vegetables are crisp-tender, about 4 minutes; add broth, if necessary, to keep mixture from sticking. Add tofu and mushrooms; cook until mushrooms are lightly browned, about 1 minute. Return chicken to skillet; top with spinach. Sprinkle with soy sauce and sugar. Stir in remaining broth. Heat, covered, until the spinach wilts, about 1 minute. Serve immediately over hot rice.

Crazy Jokes

VEGETABLE MARENGO

Ingredients

4 med. new potatoes, scrubbed, not peeled, cut into 1/4" slices
4 medium ripe tomatoes, cut into 4 slices each
3 green peppers, cored and sliced into 1/4" rings
1 medium onion, sliced into 1/4" pieces
1 Tbsp. fresh oregano, finely chopped
1 Tbsp. fresh tarragon (or tarragon oil)
3 medium zucchini, cut into 1/4" slices
1 cup shredded lowfat cheese
1/2 cup raw rice Salt

Directions

Preheat oven to 350 degrees F. Spray a 9" square or 7" x 11" pyrex dish with a nonstick spray. Layer one half vegetables in order given, salting and adding herbs on potato, rice and tomato layers. Press down in dish.
Repeat with second half of vegetables, adding salt, and herbs as before. Press down so vegetables are not above top of dish. Be sure rice is completely covered by other vegetables. Bake for 1 hour or 1 hour and 30 minutes or until potatoes are done. Increase oven temperature if much liquid remains. Add cheese and continue baking until melted. Remove from oven and let rest for ten minutes before serving. By Hill Top Herb Farms.

Brain Teaser

SHRIMP GAZPACHO

(Makes 8 cups)

Ingredients

1 (28oz) can Italian plum tomatoes, diced
1 c. Snappy Tom or Mr & Mrs T Bloody Mary mix
1/2 c. peeled, seeded and chopped cucumber
1/3 c. chopped green pepper
1/2 c. chopped onion
1 c. beef broth
1 tbls fresh lemon juice
2 tsp olive oil
1 tbls minced garlic
1/2 tsp ground cumin
1/2 tsp tabasco sauce
1/2 tsp salt
1/2 tsp crushed basil
1/2 lb. cooked shrimp

Directions

In lrg bowl, combine all the ingreds except shrimp. Chill at least 2 hrs. Just before serving, add shrimp. (serving suggestion: Serve with smoked or grilled fish, a big salad)

Per cup: 76 cal., 2 g fat, 8 g carb, 8 g protein, 55 mg cholest, 592 mg sodium

Brain Teaser

Spinach Stuffed Chicken Breasts

Ingredients

4 sun dried tomatoes, packed in oil or dried
1 cup frozen chopped spinach, thawed
1 tsp. lemon zest, grated
2 tsp. unsalted butter, softened
2 Tbs. parsley, minced
4 4 ounce boneless skinless chicken breast halves
toothpicks
1/2 cup seasoned breadcrumbs

Directions

If using dried tomatoes, cover with boiling water in a bowl. Let stand 5 minutes and drain. Finely chop tomatoes. Press excess liquid from spinach and combine with tomatoes and remaining ingredients, except chicken and breadcrumbs. Set aside.

Preheat oven to 350°F. Place chicken breasts between two sheets of wax paper and pound lightly with a mallet or other heavy flat object to flatten slightly. Divide spinach mixture into equal portions and spread over each chicken breast. Roll up chicken breasts and secure with toothpicks. Roll in breadcrumbs. Arrange chicken in a shallow pan and bake 35-40 minutes, or until chicken is opaque throughout. Remove toothpicks before serving.

Per serving: calories 220, fat 5.6g, 23% calories from fat, cholesterol 78mg, protein 29.5g, carbohydrates 12.0g, fiber 1.9g, sodium 197mg.

Things to Think

LIGHT CLAM CHOWDER

Creamy New England clam chowder is a traditional American favorite. This version is thick and delicious, but without all the butter and cream. Serves 8. Per serving: 314 calories, 2 grams fat, 50 milligrams cholesterol, 44 grams carbohydrates, 4 grams fiber, 30 grams protein, 182 milligrams sodium.


Ingredients

4-1/2 cups water
8 scallions, chopped
2 medium onions, chopped
1 teaspoon black pepper
5 cups diced potatoes
1/4 teaspoon paprika
5 cups skim milk
4 cups canned chopped clams, with liquid
2 teaspoons cornstarch

Directions

In a 4-quart pot, combine 1/4 cup water, scallions, onions, and pepper; cook over medium-high heat until onions are tender. Add potatoes, paprika, and 4 cups water; bring to a boil. Lower heat and simmer until potatoes are tender, 10 to 15 minutes.

Remove from heat; cool 10 minutes. Add milk and clams with their liquid. Cook over medium heat just until hot--do not boil.

In a small bowl, mix cornstarch with remaining 1/4 cup water; add gradually to chowder. Heat,stirring constantly, until chowder thickens, about 5 minutes.

Quotes for the Soul

Vegetarian Delight

Ingredients:

1 can light kidney beans-drained
1 cup diced carrots
1 chopped green pepper
1 large chopped onion
2 cups stewed tomatoes
2 cups rice- cooked
1 can mushrooms

Directions:

Add vegetables together and simmer until carrots, green peppers, and onions are tender. Stir in rice and mushrooms, or, omit the rice and serve the mixture poured over the rice. Enjoy!

Graphic Humor

Yogurt Rice Pilaf

Makes: 8 servings

Ingredients:

2 cups rice (brown)
4 cups vegetable stock
10 whole mushrooms, sliced
1/2 cup carrots, chopped
2 cups spinach, chopped
1 cup non/lowfat yogurt

Directions:

Coat a large pan with nonstick cooking spray (nonfat). Sauté the rice until brown. Add the vegetable stock.Bring to a boil, reduce the heat, and cover. Simmer for 40-45 minutes. Set
aside.Coat a second large pan with nonstick cooking spray (nonfat). Add the mushrooms and carrots and sauté until tender. Set aside.

Combine the spinach and yogurt in a bowl. Beat until fluffy. Set aside. Coat a casserole dish (9-x-13-inch) with nonstick cooking spray (nonfat).Cover the bottom of the casserole with rice. Cover the rice with the spinach mixture. Cover the spinach with the mushrooms and carrots.

Bake at 350 degrees for 50-55 minutes in the oven.

Nutritional Information:

Serving size: 1 cup
Calories: 150
Fat: 1 g
Cholesterol: 1 mg
Protein: 10 g
Carbohydrates: 25 g
Fiber: 6 g
Sodium: 95 mg

Herbalinea

Terrific Low Fat Chocolate Chip Cookies

Ingredients

1/2 C. sugar
1/4 C. brown sugar
1/2 stick margarine, softened
1 tsp. almond extract
1/2 C. mini semi-sweet chocolate chips
1 egg white
1 C. flour
1/4 tsp. salt
1/2 tsp. baking soda

Directions

Heat oven to 375'. Mix sugars, margarine, egg white and almond extract. Mix in flour, baking soda, and salt. Add chocolate chips and drop by teaspoonfuls 2" apart on an ungreased cookie sheet. Bake 8-9 minutes. Cool slightly and remove from sheet and cool on wire rack.

Fat-2 grams

Low Fat Recipes

Healthy Stuffed Shells

Ingredients

12 jumbo shells
1 (5 oz.) pkg. frozen broccoli, thawed
1/2 C. low-fat Ricotta cheese
1/4 C. Jarlesburg Lite Swiss cheese
onion powder to taste
1/4 tsp, dried basil
1/4 tsp. dried oregano
black pepper to taste
1 (8 oz.) can tomato sauce

Directions

Make shells as directed. Mix broccoli, cheeses and seasonings. In a baking dish, pour a small amount of sauce and spread around. Stuff shells with broccoli cheese mixture and put on top of sauce in baking dish. Pour the rest of the sauce over the shells, and cover with foil. Bake at 375' for 45 minutes. Serves 3.

Fat-7 grams

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Cream Cheese Sauce And Pasta

Ingredients

8 oz favorite pasta, cooked as directed
1 1/2 C. 1% milk
2 1/2 T. flour
1 1/2 T. fat-free cream cheese
1/2 C. Parmesan cheese
black pepper

Directions

Heat 1 C. milk in saucepan till steaming. Pour flour in small bowl and slowly whisk in 1/2 C. milk till smooth. Add this to hot milk and stir constantly till it simmers. When thickened, whisk in cream cheese, then Parmesan, then pepper. Toss with hot pasta. Serves 4-5.

Fat-5.5 grams

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Lemon Bars

Ingredients

1 1/4 C. flour
1 C.sugar
1/3 C. margarine, softened
1/2 C. Egg Beaters
2 tsp. grated lemon peel
1/4 C. lemon juice

Directions

In a bowl mix 1 C. flour and 1/4 C. sugar Cut in margarine till it resembles coarse crumbs. Press in the bottom of a 9" square baking pan. Bake at 350' for 15 minutes till browned. In a bowl mix Egg Beaters, lemon peel, lemon juice, and remaining flour and sugar. Pour over prepared crust and bake for 15 minutes or till set. Cool slightly and sprinkle with powdered sugar. Cool on rack. Cut into 32 pieces (about 1" x 2 ").

Fat-2 grams

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My Oven Fried Chicken

Ingredients

1 1/2 C. instant dry milk powder
1 T. paprika
4 boneless, skinless chicken breast halves
2 tsp. poultry seasoning
1/4 tsp. black pepper

Directions

Combine the dry milk powder and seasonings in a zip bag. Add chicken, one piece at a time, and shake to coat. Place in an 8 x 8 inch baking pan that has been sprayed with cooking spray. Bake, uncovered, at 350' for 30 minutes or till juices run clear. May also use pork chops. Bake chops for 1 hour or till done. Pork chop fat grams will be different.

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Strawberry Chicken Salad

Ingredients

1 c. grilled, chilled, cubed chicken breast
2 Tbs. no fat, Strawberry yogurt (not fruit on the bottom)
2tsp. skim milk
2 c. Lettuce
3 sliced strawberries
2 Tbs. dried cherries
1 cup. Cubed melon

Directions

Toss chicken in yogurt and milk, set on bed of lettuce and surround with fruit.


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Different Doughnuts

Preheat oven to 220'C. Spray cookie sheet with non-stick spray.

Sift together

1 7/8 cup flour
2 3/4 tsp baking powder
1/8 tsp salt
1/4 cup brown sugar, packed
3/8 tsp nutmeg

Add in and mix well

1/8 cup + 1 3/4 Tbs apple sauce

Stir in

1 egg white (or 1.5 Tbs apple sauce)
1/4 cup fat free yogurt (+ 1 tsp sugar if not sweetened)
1/4 cup apple sauce
1/2 Tbs vanilla essence

Stir until just moistened.

Put spoonfuls on ray and flatten or shape like a donut.

Bake for 12 minutes. Once baked cool on wire rack and then top with
chocolate or strawberry icing.


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