COLESLAW (LF)

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Low-fat Vegetarian

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
—–DRESSING—–
2 tb Balsamic vinegar
6 tb Cider vinegar
2 tb Dijon mustard
1 tb Low-sodium soy sauce
2 ts Honey
1/2 ts Celery seed
1/2 ts Caraway seed
1/4 ts Pepper — black
—–SALAD—–
2 c Green cabbage — shredded
2 c Red cabbage — shredded
Carrot — julienned
Red pepper — julienned
Green pepper — julienned
Yellow pepper — julieened
1/4 c Scallions — finely chopped
1/4 c Fresh parsley — minced
—–PER SERVING—–
38 x *cals
*gm protein
3/4 x *gm fat
6 x *gm carbo
130 x *mg sodium
*gm fiber

Dressing: Mix dressing ingredients together in a small jar. Set aside.
Salad: Combine vegetables in a large bowl. Pour dressing over vegetables
and toss to coat. Refrigerate at least 1 hour to blend flavors.
Serves 8.

Author’s Note: Here’s a tasty, mayonnaise-free version of a favorite
American salad.

Source: Vegetarian Times, May 1993 Low Fat, Fabulous and Fit by Mary
From the collection of Sue Smith, S.Smith34, Uploaded June 16, 1994

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Title: SHREDDED BEEF WITH SESAME SEEDS
Categories: Meats, Oriental
Yield: 4 servings

1/2 lb New York strip steak
-(Boneless)
1 Egg white
1/2 ts Salt
2 ts Cornstarch
2/3 c Oil, preferably peanut
1 tb White sesame seeds
– (untoasted)

—————————SAUCE—————————
1 ts Dark soy sauce
1 ts Chinese black rice vinegar
-=OR=- cider vingegar
1/2 ts Sesame oil
1 ts Sugar
2 ts Rice wine or dry sherry
1/2 ts Roasted Sichuan peppercorns
– (optional)
2 ts Finely chopped scallions

CUT THE STEAK INTO FINE SHREDS 3 inches long. Combine
them with the egg white, salt and cornstarch, and
chill for about 20 minutes. Heat the oil in a wok or
large skillet until it is moderately hot. Add the beef
mixture and stir-fry it quickly in the oil to keep it
from sticking. Cook until it turns white, which should
take about 1 minute. Drain the beef immediately in a
colander or sieve and drain off the oil. Clean the wok
and add about 1 tablespoon of the drained oil. Reheat
it until it is hot. Add the sesame seeds and stir-fry
them for 1 minute or until they are slightly brown.
Add the sauce ingredients and bring to a boil. Return
the cooked beef to the pan and stir-fry the mixture
for another 2 minutes, coating the pieces thoroughly
with the sauce and sesame seeds. Serve at once, or let
it cool and serve at room temperature.

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Title: Easy Parker House Rolls
Categories: Breads Yeast
Servings: 4

1 1/4 c Milk; Scalded
3 tb Sugar
2 tb Butter or Regular Margarine
3/4 ts Salt
2 pk Active Dry Yeast; OR
2 tb Active Dry Yeast; Bulk
1/4 c Lukewarm Water; 110 Deg. F.
4 1/2 c Unbleached Flour
2 tb Butter Or Margarine; Melted

Pour the scalded milk over the sugar, 2 tbls of butter and salt in a
mixing bowl. Cool to lukewarm. Sprinkle the yeast over the lukewarm
water and stir to dissolve. Add 2 cups of flour, and the yeast mixture to
the milk mixture. Beat, with an electric mixer on medium speed, until
smooth, about 2 minutes. Gradually add enough of the remaining flour to
make a soft dough, then cover and let rest for 15 minutes. Knead the
dough a few times on a lightly floured surface until it is no longer
sticky and roll out to a 1/2-inch thickness. Cut into rounds, using a
floured biscuit cutter. Brush the rounds with the remaining 2 Tbls of
melted butter and crease each roll in the center with the dull edge of a
knife. Fold the rolls over on the crease and press the edges together
lightly. Place on greased baking sheets and cover. Let rise in a warm
place until almost doubled, about 30 minutes. Bake in a preheated 400
degree F. oven for 10 minutes or until golden brown. Remove from the
baking sheets and cool on wire racks.

NOTE:

These rolls are almost a must at the Holiday dinners coming up shortly.
Restaurants and most older cooks make it a tradition to serve them.

—————————————————————————–

WW-BLACK BEAN SOUP

Recipe By : WEIGHT WATCHERS QUICK START PROGRAM
Serving Size : 2 Preparation Time :0:00
Categories : soups and stews weight watchers
posted

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 teaspoons margarine
2 tablespoons diced onion
1 garlic clove — chopped
1 3/4 cups water
4 ounces drained canned black beans (turtle)
1/4 cup each: carrot and celery — chopped
1 packet instant chicken broth and seasoning mix
1/2 small bay leaf
1 tablespoon dry sherry
dash each: salt and pepper
1 egg hard cooked — chopped

In a 1 quart saucepan heat margarine until bubbly and hot: add onion and
garlic and saute until onion is softened. Add water, beans, carrot, celery,
broth mix, and bay leaf to saucepan and bring mixture to a boil. Reduce heat,
cover, and cook until vegetables are very soft, about 45 minutes. Remove from
heat and let cool slightly; remove and discard bay leaf.
Pour mixture into blender container and process at low speed until smooth;
return soup to saucepan and stir in sherry, salt and pepper. Bring to a
simmer and let cook until thoroughly heated, about 5 minutes; pour into 2
bowls and sprinkle each portion with half of the chopped egg.

each serving provides; 1 1/2 protein exchanges; 1/2 vegetable exchange; 1 fat
exchange; 15 calories optional exchange
Per serving: 167 calories; 8 g protein; 7 g fat; 17 g carbohydrate; 782 mg
sodium (estimated); 137 mg cholesterol.

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Red Lobster Cheese Garlic Biscuits

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : Breads

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 Cups Bisquick baking mix
2/3 Cup milk
1/2 Cup shredded cheddar cheese — (2 oz.)
1/4 Cup margarine or butter — melted
1/4 Teaspoon garlic powder

Mix Bisquick thru cheese until soft dough forms; beat vigorously for 30
seconds. Drop dough by spoonful into ungreased cookie sheet. Bake 8-10
minutes or until golden. Mix melted butter or margarine and garlic powder;
brush over warm biscuits before removing from cookie sheet. Serve warm.
Makes 10-12 biscuits.Preheat oven to 450.

Posted in KitMail by Donna J Hamilton

Title: LOW CALORIE CHINESE CABBAGE: NIXON
Categories: Chinese, Vegetables
Yield: 6 servings

4 sl Bacon
1 c Finely shredded onions
2 Cloves garlic, finely minced
1 To 2 heads Chinese cabbage,
-shredded (about 8 cups)
1 ts Salt
1/8 ts Freshly ground white pepper
1 sm Red bell pepper, seeded and
-cut in
Thin strips
1 tb Soy sauce
1 tb Chopped fresh chives

1. Cut bacon slices crosswise into thin strips; in a
large saute pan, brown the strips over medium heat.

2. Add onions and garlic; saute for 2 minutes, or
until onion is transparent.

3. Add cabbage, salt, pepper, and red pepper strips.
Saute, stirring with a spatula, until steaming hot but
still crisp, about 5 minutes. Stir in soy sauce.

4. Transfer to a deep serving platter, sprinkle with
chives, and serve at once, with steamed rice and
broiled chicken or fish for a low-fat, low-calorie
meal.

From: THE WHITE HOUSE FAMILY COOKBOOK by White House
Executive Chef Henry Haller with Virginia Aronson,
Random House, New York. 1987. ISBN 0-394-55657-7.

Shared by: Karin Brewer, Cooking Echo, 4/93

—–

Date: Fri, 08 Apr 94 11:10:29 EDT
From: k_desroches@unhe.unh.edu

Curried Lentils Brown Rice

2 Fresh tomatoes
1/2 cup tomato paste
2 scallions
1/2 cup sliced mushrooms
1 granny smith apple
2 garlic cloves
1 tbsp. curry
black pepper to taste
1 cup red lentils
2 cups cooked brown pepper

Chop veggies and apple into bite-sized pieces. Saute garlic and scallions in
lemon juice, tamari, and water.

Add curry, saute just enough to blend flavors. Add the rest of the
ingredients, heat thoroughly.

Spoon the sauce over a healthy portion of lentils and rice.

SALAD – FOURNOU’S OVENS

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Salads

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
—–DRESSING—–
1 c Oil, salad
1/4 c Vinegar, red, tarragon
1 ea Egg yolk
1 tb Mustard, dijon
—–SALAD—–
1 ea Lettuce, butter, head
1 ea Endive, head
2 oz Shrimp, small
2 oz Cheese, Roquefort,
— crumbled
1 ea Mushroom, bay, Enoki
Parsley, chopped
Salt
Pepper

Dressing:
ÿÿÿ

Mix egg yolk and mustard with whip, add vinegar, then slowly pour
in salad oil while whipping. Salt and pepper to taste.

Salad:
ÿÿ

Wash the lettuce and endive. Toss lettuce with dressing,
sprinkle with coarse ground pepper, 3 leaves on each serving plate.
Julienne endive and toss with the dressing; then sprinkle it on the
lettuce. Toss shrimp with dressing and sprinkle on the lettuce.
Sprinkle with Roquefort cheese, mushrooms, and parsley and serve.

Source: Great Chefs of San Francisco, Avon Books, 1984

Chef: Christian Iser, Fournou’s Ovens, Stanford Court Hotel,
: San Francisco, CA

Pastry Chef: Jim Dodge

– – – – – – – – – – – – – – – – – –

Mediterranean Style Rosemary Chicken Stew

Recipe By :
Serving Size : 2 Preparation Time :0:15
Categories : Soups Stews

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 medium potatoes, peeled — cut into small cubes
3 tablespoons olive oil
1 large onion — chopped
2 cloves garlic — chopped
1 pound chicken, boneless skinless — cut in small chunks
3 carrots, peeled — cut in 1/2″ rounds
1/2 lemon — juiced
2 tablespoons fresh rosemary
(or 1T. dried)
2 tablespoons fresh basil, torn into large pieces
(or 1 T. dried)
1/2 cup parsley — chopped
12 to 14 black olives, pitted — sliced

In a small pot, cover potatoes with water and boil for about 5 minutes, until
tender. Drain into colander.

In a 2 1/2 – 3 quart pot, over medium heat, heat olive oil. Add onion and
garlic; saute for about 5 minutes, until translucent. Add chicken and saute
approximately 5 minutes, until chicken is opaque. Add 1 1/2 cups water,
carrots, lemon juice,rosemary, basil, parsley and olives. Simmer on stovetop
for about 25 minutes until chicken is cooked through.

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THE GREAT GLUTEN TURKEY, PART TWO

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : Vegetarian

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
***** NONE *****

continued from part one

Place the “turkey” in a preheated 350 degree oven and
bake for 1 1/4 to 1 1/2 hours, basting every 15
minutes with the wine-margarine mixture and the juces
in the pan. If it brown too much, cover loosly with
aluminum foil. Carv as you would with a regular roast
and accompany with stuffing. LIGHT YEAST FLAVORING
POWDER: Pulverize all ingredients in a blender until
powdered. Store in a jar in a cool place. GREAT
GLUTEN DRESSING: Melt the margarine. Saute the onion,
celery, and mushrooms. Combine with the remaining
ingredients, moistening with stock as necessary.
GRAVET FOR MOCK TURKEY: Melt the margarine in aq
saucepan. Add the flour and cook for two minutes.
Add the reserved gluten stock, white wine and soy
sauce. Cook, stirring constantly until thick. For
more flavor, an additional tablespoon of light yeast
flavoring may be added. HOMEMADE GLUTTEN: when you
wash the starch and bran away from high-gluten,
whole-wheat flour, you end up with just the wheat
protien, or gluten. It’s a strechy substance with a
particularly meaty texture when baked, boiled, stewed
and fried, and is the main component of the Great
Gluten Turkey. This recipe uses 3 puonds of flour.
Note that the “turkey” recipe uses 10 pounds of flour.
The recipe ingredients can be increased and you can
follow the same method outlined here. NOTE: If you
wish to avoid the work of making homemade gluten,
there is also instant gluten flour (vital wheat
gluten), which only needs to be mixed with water. 3
pounds or more high-gluten whole-wheat flour 3 cups or
more water The important point here is to use a
high-gluten whole-wheat flour. Whole-wheat pastry
flour will not give you the same results. If you’re in
in doubt, ask for the best flour for breadbaking, it
has the highest gluten content. Place the flour in a
large bowl and add the water while stirring
constantly. Add enough water to make a very firm
dough, it should be much firmer than bread dough.
Allow this to sit for at least one hour. No kneading
or setting overnight is necessary. Place the bowl
containing the dough in the sink. Fill it with tap
water and begint to massage the dough. The water will
grow very white and milky ar first, as the starch
rinses out. This liquid can be saved and used in
place of arrowroot or cornstarch to thicken sauces and
such. It will keep for about two weeks in the
refrigerator. If you don’t save it, discard the water
as it gets cloudy and fill the bowl with fresh water.
Keep filling the bowl with fresh water, massaging the
dough and discarding the water for about 10 – 15
minutes until the water grows gradually clear. During
this process as the starch and bran gets washed away,
the dough will shrink in size and at one point may
appear to be falling apart completely. In the end it
will all congeal into one strechy mass. When it looks
like you have a giant wad of well chewed bubble gum,
you have transformed flour into raw gluten. It is now
ready for use in the Great Gluten Turkey Recipe.

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