Title: Creamy Spinach Soup (Lf)
Categories: Low-Fat, Vegan, Soups, Mcdougall, To Try
Yield: 4 servings

1 lg Onion; coarsely chopped
6 c -Water
3 Potatoes; peeled chopped
3 Zucchini; thickly sliced
1 tb Low-sodium soy sauce;
2 c Fresh spinach leaves;
-tightly packed
Pepper; black to taste
1/3 c Enoki mushrooms; trimmed
-optional

——————————–PER SERVING——————————–
123 x *cals
3 x *gm protein
1/8 x *gm fat
27 x *gm carbo
181 x *mg sodium
5 x *gm fiber

Place onion in a large pot with 1/2 cup water. Cook and stir until onion
softens slightly, about 3 minutes. Add remaining 5 cups of water, potatoes,
zucchini, and soy saue. Bring to a boil, reduce heat, cover and simmer for
35 minutes. Add spinach and pepper. Cook for another 2 minutes. Remove
from heat. Puree soup in batches in blender. Return to pan. Add mushrooms
if desired. Heat gently for 5 minutes. Serve hot. Serves 4 to 6.

Author’s Note: Pureed potatoes give this soup a rich taste and texture
with barely a trace of fat.

Source: Vegetarian Times, May 1993 Low Fat, Fabulous and Fit by Mary
McDougall Formatted MM:de

A.ENGLISH [Al Diane] at 21:49 EDT

From the collection of Sue Smith, S.Smith34, Uploaded June 16, 1994
MMMMM

APPLE-RAISIN SOUP

Recipe By :
Serving Size : 3 Preparation Time :0:00
Categories : Soups

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 c Apple juice or cider
2 Lg. cooking apples, peeled
-and cubed (2 cups)
1/4 c Raisins
2 Inches stick cinnamon
1 tb Brown sugar
1 tb Brandy

In 2-quart saucepan combine first 4 ingredients.
Cover, simmer 15 minutes or till apples are tender.
Stir in sugar and brandy. Cover; chill. Remove stick
cinnamon before serving. Makes 3 to 4 servings.

Recipe from: Better Homes and Gardens, Soups Stews
Cookbook copyright 1978 by Meredith Corporation, Des
Moines, Iowa

– – – – – – – – – – – – – – – – – –

GLAZED ORANGE MUFFINS

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Muffins Breads
Fruits

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
Vegetable Cooking Spray
2 c Unbleached All-Purpose Flour
3/4 c Sugar
2 1/2 ts Baking Powder
1/4 ts Salt
1 lg Orange
1/4 c Milk — or more as needed
1/3 c Butter — melted and cooled
1 lg Egg — lightly beaten
1 t Vanilla Extract
1/4 ts Baking Soda
1/2 c Pecans — coarsely chopped and
-toasted
—–ORANGE GLAZE—–
1 Orange — finely grated zest
-of
1/3 c Fresh Orange Juice
1/3 c Sugar

Preheat the oven to 400øF. Spray 12 muffin cups with
vegetable cooking spray or line with paper liners. In
a large mixing bowl, combine the flour, sugar, baking
powder, and salt. Grate the zest of the orange and
juice it. Add enough milk to the orange juice to
measure 1 cup plus 2 tb and pour it into a second
bowl. Add the butter, egg, vanilla, and baking soda
and whisk until blended. Add the wet ingredients to
the dry and combine with as few strokes as possible.
Fold in the orange zest and pecans.

Spoon the batter into the prepared muffin cups,
filling each one 1/2 to 2/3 full. Bake until golden
and fragrant, 15-20 minutes. Meanwhile, prepare the
orange glaze: In a small pan, bring the orange zest
and juice and sugar to a boil, stirring to dissolve
the sugar. Turn down the heat and let simmer until
thickened, 4-5 minutes. Let cool slightly. The glaze
should be liquidy so that it soaks into the muffins.
Let muffins cool 2-3 minutes, then brush the tops with
the warm glaze, or drip it over them with a spoon.
Serve warm. Sticky and good — real good!

Source: “Dairy Hollow House: Soup Bread,” by
Crescent Dragonwagon Typed by Katherine Smith
Kook-Net: The Shadow Zone IV – Stinson Beach, CA

– – – – – – – – – – – – – – – – – –

BANANA-NUT OATMEAL MUFFINS

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Muffins

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

8 oz can walnuts-coarsely crushed
2 c oats
3 c flour
1 TB baking powder
2 ts baking soda
1 ts salt
4 ripe bananas
1 c milk
1 c honey
4 TB melted butter
1 egg

In a small bowl, mix 1/2 cup chopped walnuts and 2
tablespoons oats, set aside. In a large bowl, mix
remaining nuts, oats, flour, baking powder, baking
soda, and salt. In another bowl, mash bandannas (you
should have 2 cups). Beat in milk, honey, melted
butter, and egg until well blended. Stir in banana
mixture into flour, mix until just moistened. Spoon
into muffin cups. Sprinkle with reserved walnut-oat
mixture. Bake 25 to 30 minutes. Immediatly remove
from pans. Makes 12 muffins.

Recipe By :

From: Gerald Edgerton

STIR-FRIED GREENS WITH OYSTER SAUCE

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Side dish Thai
Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 lb Collard greens
3 tb Vegetable oil
1 tb Garlic, chopped
—–SEASONINGS—–
1 tb Soy sauce
1 tb Bean paste
2 tb Vegetarian oyster sauce
1 tb Cornstarch dissolved in
1/4 c Water
—–GARNISH—–
1 tb Cilantro leaves, chopped

Wash the vegetables. Cut leafy greens into 2″ lengths. Heat the wok
in oil over high heat add the garlic. Stir-fry until it is light
brown, then add the greens seasonings. Stir-fry for 3 to 5 minutes
more. Transfer to a serving dish, sprinkle with the cilantro serve
hot.
VARIATION: In place of the collards, use mustard greens, bok choy or
broccoli.

– – – – – – – – – – – – – – – – – –

Title: Pepperoni Mushroom Pizza
Categories: Main dish, Microwave
Yield: 4 servings

1 1/2 c Cooked rice
1 Egg; beaten
1/2 c Shredded Cheddar cheese
1/2 c Tomato sauce
1/4 ts Basil leaves
1/4 ts Garlic powder
1/4 ts Ground oregano
1 tb Grated Parmesan cheese
1 c Shredded mozzarella cheese
— divided
2 oz Pepperoni, thinly sliced
1/2 c Sliced fresh mushrooms
1 tb Snipped fresh parsley

Combine rice, egg, and Cheddar cheese. Press into greased microproof
12-inch pizza pan or 10-inch pie pan. Cook uncovered on MEDIUM (50%
power) 2 minutes. Combine tomato sauce, basil, garlic powder, and
oregano. Spread over rice crust. Sprinkle with Parmesan cheese. Layer
1/2 cup mozzarella cheese, pepperoni, and mushrooms. Top with remaining
1/2 cup mozzarella cheese and parsley. Cook uncovered on MEDIUM 7
minutes. Let stand 5 minutes.

Each serving provides:
* 303 calories
* 17.7 g. protein
* 17.8 g. fat
* 17.4 g. carbohydrate
* 691 mg. sodium
* 111 mg. cholesterol

Source: MICROCOOKING WITH RICE
Reprinted with permission from The USA Rice Council
Electronic format courtesy of Karen Mintzias

—–

Title: AMARETTO COOKIES
Categories: Italian, Cookies
Yield: 36 cookies

1/2 c Butter
2 tb Molasses
2 Eggs
1 c Almonds, ground toasted
1/2 ts Lemon rind; grated
1 ts Almond extract
1/2 c Amaretto liqueur
2 c Pastry flour, whole wheat

Cream together butter and molasses. Add eggs, ground almonds, lemon
rind and almond extract; mix well. Stir in Amaretto alternately with
flour. Drop by teaspoonsful onto unoiled cookie sheets. Bake at 350
degrees for 12-15 minutes. Cookies will be golden brown when done.

MMMMM

Title: Low Fat Sugar Cookies
Categories: Cookies, Low-cal
Yield: 34 servings

1/3 c Margarine; softened
1/3 c Promise ultra fat free
-spread
Softened
3/4 c Sugar
1 Egg white; whipped
2 ts Vanilla
1 tb Skim milk
2 c Flour
1 ts Baking powder
1/4 ts Salt

Recipe by: Anita A. Matejka Preparation Time: 0:30
Preheat oven at 350. Prepare baking sheets with cooking spray. In a
mixing bowl, combine margarine, spread, sugar, egg white, and vanilla.
In
another mixing bowl, combine flour, baking powder, and salt . Add wet
ingredients with dry ingredients just until moistened. Cover and chill
overnight.
On a heavily floured surface (dough will be sticky that’s why more
flour
is needed), roll dough 1/8″ thickness. Using a 2 1/2 " cutters, cut
dough
into desired shapes. Arrange 1″ apart on prepared baking sheet. Bake
for 15
minutes and lightly browned. If desired, decorate cookies with Powdered
Sugar Icing.

—–

Pineapple Sausage Bean Crockpot Meal

Recipe By : bjs-Reggie Dwork
Serving Size : 6 Preparation Time :0:00
Categories : Casseroles Crockpot
Healthy And Hearty Low-Fat
Main Dishes

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
18 ounces pineapple chunks in light syrup
30 ounces kidney beans, canned
1 pound reduced fat Polish Kielbasa — cut 1 inch thick
2 tablespoons brown sugar
2 tablespoons cider vinegar
2 tablespoons flour

Mix all ingredients in slower cooker or crock pot on low setting for 5 hours or
high setting for 3 hours. Stir occasionally. Serves 6. Per serving 342.7
calories, 12.7 fat.

– – – – – – – – – – – – – – – – – –

NOTES : The originator of this recipe was my good friend Regina Dwork. I have
modified it bit.

And this one we love!

CARROT WALNUT RAISIN MUFFINS

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Muffins

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 c Whole wheat pastry flour
1/2 c Unbleached flour
2 ts Baking powder
1/4 ts Salt
4 oz Egg Beaters 99% Real
-Egg Product
1 c 1% lowfat milk
1/3 c Sunflower oil
1/2 c Honey
1 1/4 c Grated carrots
1/2 c Chopped walnuts
1/2 c Raisins

Preheat oven to 400.

Combine flours, baking powder, and salt in a
medium-sized bowl. Mix eggbeaters, milk, oil, and
honey together. Combine wet and dry ingredients.

Fold in carrots, walnuts, and raisins. Spoon
approximately 1/2 cup mixture for each muffin into
oiled muffin tins. Place immediately in oven. Bake 20
minutes or until lightly browned on top.

– – – – – – – – – – – – – – – – – –