Chunky Minestrone

Recipe By : Low-Fat Ways to Cook Vegetarian
Serving Size : 7 Preparation Time :0:00
Categories : Eat-Lf Mailing List Ethnic
Italian Low Fat
Main Dishes Soups/Stews
Vegetables Vegetarian

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 Tsp Olive Oil
1 1/2 C Chopped Onion
3/4 C Carrot — Abt 1 Med,
Halved Lengthwise And Sliced
1 Clove Garlic — Minced
1/2 C Long-Grain Rice — Uncooked
2 1/2 C Water
1 1/4 C Nonfat Veg Chicken Broth, Low Sod — *Note
29 Oz No-Salt-Added Whole Tomatoes — Undrained, Chopped
1 Tsp Dried Italian Seasoning
2 C Zucchini — Abt 1 Med,
Halved Lengthwise And Sliced
15 Oz Cannellini Beans — Canned, Drained
10 Oz Frozen Chopped Spinach — Thawed, Drained
1/4 Tsp Pepper
2/3 C Parmesan Cheese

*NOTE: Original recipe stated you can use veggie or regular chicken broth,
undiluted

Heat oil in a large Dutch oven over medium-high heat. Add onion, carrot,
and garlic; saute 3 min. Add rice and next 4 ingredients; bring to a boil.
Cover, reduce heat, and simmer 20 min. Add zucchini and next 3
ingredients; cook an additional 5 min. Ladle into individual soup bowls,
and sprinkle with cheese.

Yield: 7 (1 1/2 C) servings

According to original recipe per serving:
Cal 187, Fat 4.3g, Carb 29.1g, Pro 9g, Sod 375mg, CFF 21%

This was very good.

Entered into MasterCook and tested for you by Reggie Jeff Dwork

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NOTES : According to MC:
Cal 347.3
Fat 4.7g
Carb 58.8g
Fib 14.5g
Pro 23.9g
Sod 260mg
CFF 11.3%

Title: CINNAMON WON-TON CRISPS
Categories: Chinese, Ethnic, Appetizers
Yield: 24 servings

12 Won ton wrappers
1/4 ts Cinnamon sugar
1/2 ts Oregano leaves
1/8 ts Garlic powder

Line 10″ microwave-proof plate with paper towel. Cut
wonton wrappers diagonally into triangles. Place cut
edges of each triangle together; arrange 12 triangles
on a plate with points toward center. Coat triangles
with nonstick cooking spray; sprinkle 1/4 teaspoon
cinnamon-sugar mixture over won- tons.
Microwave, uncovered, on High for about 1-1/2 minutes
or until crisp and browned. Serve warm or cool.
Repeat with remaining won-tons.

Makes 24 triangles. Per triangle: 12 calories, no
fat, no cholesterol, 10 mg sodium.

Note: Meets American Heart Assoc dietary guidelines
for adults.
High-powered microwave used…oven wattages may vary.
If you use a low-power microwave, increase cooking
time slightly.

Source: Parade Guilt-Free Microwave Snack article
Posted on GEnie by GARLIC.QUEEN, Nov 19, 1992
MM by Sylvia Steiger, GEnie THE.STEIGERS, CI$
71511,2253, GT Cookbook echo moderator, net/node
004/005

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Cornbread Quiche Squares

Recipe By : Pillsbury January 1994: Appetizers and Snacks (#155)
Serving Size : 24 Preparation Time :0:45
Categories : Cheese/Egg Quiche

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
11 ounces cornbread twists — refrigerated
10 1/2 ounces asparagus — canned and drained
– cut into 1″ pieces
2 ounces pimiento — drained and diced
2 green onions — sliced
1 cup half and half
1 teaspoon dry mustard
1/4 teaspoon ground ginger
1/4 teaspoon crushed red pepper
5 eggs — or equivalent
egg substitute
1 cup shredded Swiss cheese
1/2 cup shredded cheddar cheese

Heat oven to 375°F.

– Unroll dough into rectangle. Place in ungreased 13×9-inch pan; press over
bottom and 1 inch up sides to form crust.

– Firmly press perforations to seal. Bake at 375°F. for 5 minutes. (Dough
will look underdone.) Remove from oven.

– Spoon asparagus, pimiento and onions evenly over crust. In medium bowl,
combine half-and-half, mustard, ginger, red pepper flakes and eggs; mix well.
Pour over crust. Sprinkle cheeses evenly over egg mixture.

– Bake at 375°F. for 20 to 30 minute or until knife inserted in center comes
out clean.

– Cut into squares. Serve warm. 24 appetizers. [100 cals 6 g fat]

SW VARIATION: Substitute roasted and diced zucchini for the asparagus. Serve
with a chunky, fresh salsa.

[mcRecipe / patH 23 Au 96]

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NOTES : This appetizer tastes best when the vegetable is overcooked. Best
price on Green Giant Asparagus Spears is restaurant supply and buyers coops
(like Price Club). Add a little fresh lemon juice to refresh after draining
and cutting.
Oven rack in center position. Use reduced fat or fat free cheese.
Nutr. Assoc. : 2897 0 0 0 0 0 0 0 0 0 0 0 0

Title: Deluxe Salmon Spread
Categories: Dips, Appetizers
Yield: 4 servings

1 lb Cooked canned salmon
1 c Mayonnaise
2 T Green pepper (diced)
2 T Pimento diced
2 t Lemon juice
1 t Tarragon vinegar
1 t Horseradish
1 t Chopped dried dill

Put mayonnaise, pepper and pimento into blender on low until
smooth. Turn into bowl with rest of ingredients. Mix well. Chill.
Serve with brown bread.

MMMMM

HOT CHILI BEEF AND ONION SOUP – YUKKAI JANG K2

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Korean Soups

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 lb Braising Beef
8 c Water
1 1/2 tb Hot Chili Powder
2 tb Sesame Oil
12 Green Onions
2 ts Crushed Garlic
1 tb White Sesame Seeds, Toasted
– And Ground
1 t Sugar
1/2 ts White Pepper
1 1/2 tb Dark Soy Sauce

This chili-red soup is exceptionally hot. It is said
that the time to serve it is in the hottest months,
when the perspiration it induces has a cooling effect
on the diner. It is equally effective ammunition
against winter cold.

Cut the beef into cubes and place in a saucepan with
the water. Bring to a boil, then reduce the heat and
simmer gently for 1-1/2 to 2 hours until the meat is
falling apart.

Mix the chili powder with the sesame oil. Trim and
shred the green onions. Heat the chili powder and
sesame oil in a pan and fry the green onions with the
garlic for 2 minutes. Add the sesame seeds, sugar,
pepper and soy sauce and fry for 2 to 3 minutes over
medium heat.

Lift out the meat, drain well and toss in the pan for
a few minutes. Return the contents of the pan to the
stock and bring to a boil, simmering until the soup is
well flavored.

From Asia The Beautiful Cookbook. Typed by Syd Bigger.

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White Bean, Radish and Red Onion Salad

Recipe By : Low Cholesterol Cuisine Cookbook
Serving Size : 8 Preparation Time :0:00
Categories : Beans/Legumes Cucumbers
Healthwise Onions
Salads Vegetables
Not Sent

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
19 ounce can white kidney beans — drained
1/2 cup red or mild white onion — chopped
1 cup thinly sliced or diced cucumber
3/4 cup sliced radishes
1 clove garlic — finely minced
1/2 cup chopped fresh parsley
3 tablespoons lemon juice or sherry vinegar
2 tablespoons olive oil — or vegetable oil
salt and pepper — to taste
red leaf lettuce — or other lettuce

Drain beans, rinse and drain again. Place in salad bowl. Add onion,
cucumber, radishes, garlic and parsley. Toss. Add lemon juice or sherry
vinegar, oil, salt and pepper. Serve on red leaf lettuce.
MC formatting by bobbi744@sojourn.com

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Title: HORSERADISH APPLESAUCE
Categories: Sauces
Yield: 1 servings

1 c Applesauce
4 tb Horseradish

Stir together and serve with ham, pork, or veal.

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GARIDES TOURKOLIMANO ( GREEK SHRIMP)

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Seafood Main dish

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 lb Raw large shrimp
1/2 c Lemon juice
1/2 c Butter — whipped
1 Garlic clove — minced
1 c Chopped green onion tops
3 Lg tomatoes — peeled,in wedges
1 t Oregano
Salt pepper
1 lb Feta cheese, crumbled
3/4 c Cream sherry

Peel and devein shrimp. Sprinkle with lemon juice and
set aside. Melt butter in large skillet. Saute
garlic, green onion tops and tomato wedges. Add
shrimp and season with oregano, salt and pepper to
taste. Turn shrimp frequently and saute until pink.
Add feta cheese and cream sherry. Bring to boil and
cook 3 to 4 minutes. Remove shrimp carefully to
casserole. Spoon cheese-sherry mixture over shrimp.

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Title: FULL MOON MAGIC (MENU RECIPES)
Categories: Chinese, Seafood
Yield: 6 servings

2 lg Packages of cream cheese
1 cn Shrimp or crab, undrained
2 Inches of grated ginger root
1 lg Package wonton skins

The Japanese Furo or wooden tub brings a touch of the
Orient to enhance the moonlit spell as you play the
perfect hostess in your terry kimono. Serve any or
all of the following enchanted nibblers.

Menu – Wonton, Rangoon Petite Chicken Wings, Lomi Lomi
Cherries, Banana, Kumquat Pineapple Kabobs,
Sparkling Cider, Kiwi Cocktails

Serving Suggestions Try teal blue linen on your “Lazy
Susan” to hold Japanese rice bowls brimming with the
Oriental favroites. Your guests in the Furo may sip
sparkling cider in silver goblets while the deck-side
group enjoy Kiwi cocktails in frosted champagne
glasses. In cold weather, offer cups of Japanese tea
with sprig of mint. Teal Blue napkins are ideal to
wipe sticky fingers.

Wonton Rangoon

Mix the cream cheese with the shrimp/crab. Place a
teaspoon or less of the mix in each wonton skin. Roll
each skin into a long roll. Freeze ahead or use
immediately. When ready to serve, cook the rolls
quickly in about 1/2″ of fat until browned on both
sides or brown in 400~ oven. Try cooking both ways for
a variety of tastes.

Pettie Chicken Wings Marinade: equal parts soy sauce
whiskey garlic powder brown sugar to taste

To prepare chicken wings, cut off the wing tips at the
joint and discard. Disjoint the next two bones and
with sharp knife, divide the section that has two
bones, thus making three ‘drumsticks’ from each wing.
Marinate in the sauce at least 1/2 hour, overnight if
possible. When ready to cook, bake at 400~ for
approximately 20 minutes or deep fry.

Lomi Lomi Cherries 1 pint cherry tomatoes 3 oz smoked
salmon OR 1 can shrimp pieces 1 minced onion 1 minced
green pepper

Cut the tops from the cherry tomatoes ands scoop out
the seed and pulp with a demitasse spoon. Combine the
salmon/shrimp, onion and green pepper. Refill the
tomatoes and chill at least 1 hour before serving. For
a change of pace, fill each tomato with a smoked
oyster.

Banana, Kumquat Pineapple Kabobs 9 firm bananas, cut
into 4 chunks each (36 pieces total) 36 preserved
kumquats, drained 1 fresh pineapple, cut into 36 chunks

Sauce: 9 Tb honey 9 Tb melted butter 3 tsp ground
ginger

Alternate fruits on 12 bamboo skewers and broil on a
hibachi about 4 inches from the coals. Brush with
sauce. Turn and baste until golden brown on both
sides.

Sparkling Cider (non-alcoholic beverage) Chill
bottles of sparkling cider. Fill iced silver champagne
glasses.

Kiwi Cocktails (alcoholic beverage) 1 kiwi fruit,
peeled 8 oz light rum 4 Tb sugar syrup 2 Tb lemon juice

Puree kiwi in blender. Add rum, sugar syrup lemon
juice. Blend, then sake with cracked ice and strain
into prechilled glasses or serve over ice. [ Food for
Wet Fingers, Sharon R. Hines, 11/81. ]

—–

Reduced Fat Pumpkin Pie

Recipe By : Eagle Brand Sweetened Condensed Milk Label
Serving Size : 8 Preparation Time :0:00
Categories : Holiday Low-Fat
Pies

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 ea pie crust (9 inch) — unbaked
15 oz canned pumpkin
14 oz fat-free sweetened condensed milk
4 ea egg whites
1 tsp ground cinnamon
1 tsp ground ginger
1 tsp ground nutmeg
1 tsp salt

Preheat oven to 425 F.

In mixer bowl, combine all ingredients except pastry shell; mix well.
Pour into pastry shell. Bake 15 minutes. Reduce oven temperature to
350 F., bake 25 to 30 minutes longer or until knife inserted 1 inch from
edges comes out clean. Cool. Garnish as desired. Refrigerate
leftovers.

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