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---------- Recipe via Meal-Master (tm) v7.04
Title: Brady's Coleslaw
Categories: Salads
Servings: 6
1/4 c Currants 1/2 lg Pepper
1/4 c Low Cal. Mayonnaise 1/4 c Cider Vinegar
1/4 ts Celery Seeds 4 ts Low Cal. Mayonnaise
1/8 ts Pepper 1 tb Minced Onion
4 c Shredded Green Cabbage 2 ts Lemon Juice
(About 10 Oz.) 2 ts Sugar
1/2 c Shredded Carrot (1 Medium) 1/4 ts Celery Seed
1/2 c Finely Slivered Green 1/8 ts Salt
Pepper Pepper To Taste
1. in A Small Bowl Combine Cabbage, Carrot & Green Pepper.2. in A Small
Bowl, Combine Vinegar, Mayonnaise, Minced Onion, Lemon Juice, Sugar, Celery
Seed, Salt (If Desired) & Pepper.Mixing Them Well & Pour Dressing Over
Cabbage Mixture. Toss The Slaw And Chill It For At Least 2 Hours, Tossing
It Again Just Before Serving.
Dressing Is Excellent With Other Salads.
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Calabacita Salad
Categories: Salads
Servings: 8
4 Ears Corn Cut From Cob Onions
1/4 c Water 2 tb Chopped Green Chiles
4 sm Zucchini (About 1 Lb.) 1/4 c Lime Juice
1/2 c Chopped Red Bell Pepper 2 tb Vegetable Oil
1/3 c Finely Chopped Green 1/2 ts Salt
Combine Corn & Water in A Medium Saucepan. Bring To A Boil. Cover & Reduce
Heat & Simmer 7 To 8 Min. OR Just Until Corn Is Tender. Drain & Set Aside.
Cut Zucchini Into 1/4 in. Slices; Cut Each Slice Into Fourths. Add Zucchini
& Remaining Ingredients To Reserved Corn. Toos Gently To Combine. Cover And
Chill Several Hours.
(Fat 3.9. Chol. 0.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Chinese Cabbage & Cilantro Slaw
Categories: Salads
Servings: 6
1 lb Chinese Cabbage 1/4 c Lime Juice
Finely Shredded 2 tb Vegetable Oil
3/4 c Thinkly Sliced Red Pepper 1/8 ts Salt
2 tb Finely Chopped Green Onions 1/8 ts Red Pepper Flakes
2 tb Finely Chopped Fresh 1 cl Garlic Sliced
Cilantro
Combine Cabbage, Red Pepper, Green Onions & Cilantro in A Large Bowl. Toss
& Set Aside. Combine Lime Juice, Oil, Salt, Red Pepper Flakes & Garlic in A
Smallbowl, Stirring With A Wire Whisk Unitl Well Blended. Pour Lime
Juicemixture Over Cabbage Mixture, Tossing Well. Cover & Chill Throughly.
(Fat 4.8. Chol. 0.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Dilled Cucumber Salad
Categories: Salads
Servings: 4
8 oz Plain Low Fat Yogurt 2 tb Finely Chopped Green Onions
2 sm Cucumbers, Peeled, Seeded 1/4 ts White Pepper
And Shredded 2 tb Minced Fresh Dill
Spread Yogurt Thickly Over Several Layers Of Paper Towels; Cover With
Another Layer Of Paper Towels. Let Stand 5 Min. Scrape Yogurt Into A
Medium Bowl. Add Cucumbers, Green Onions, & Pepper; Stirring Well, Fold in
Dill. Cover & Chill 1 Hour.
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Dilled Potato-Apple Salad
Categories: Salads
Servings: 4
4 sm Red Potatoes (About 1 md Unpeeled Red Apple
1/2 Lb.) Cut Into Thin Slices
2 c + 1 T. Water Divided 3 tb White Wine Vinegar
1/2 c (1/2 in. Pieces) Diagonal 1 tb Vegetable Oil
Cut Snow Peas 1 ts Dillweed
1/2 c Chopped Celery 1/2 ts Sugar
2 tb Thinly Sliced Green Onions
Combine Potatoes & 2 C. Water in A Medium Saucepan; Bring To A Boil. Cover
Saucepan, Reduce Heat & Simmer For 15 Min. OR Until Tender. Drain & Let
Cool; Peel & Cut Into 1/4 Inch Slices & Set Aside.
Cook Snow Peas in A Small Amount Of Boing Water 15 Sec. Drain. Rinse Under
Cold Running Water; Drain Well. Combine Potatoes, Snow Peas, Celery, Green
Onions & Apple Slices in A Medium Bowl. Toss Well. Combine Remaining 1 T.
Water, Vinegar, Oil, Dillweed & Sugar, Dash Salt. Add To Potato Mixture,
Tossing Gently To Coat. Cover & Chill Salad 1 Hour. (Fat 3.6, Chol. 0.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Hot Shoestring Potato Salad
Categories: Salads, Chinese
Servings: 4
1 lb Medium Russet Potatoes, Onions
Cut Into Julienne Strips 1 tb Rice Wine Vinegar
1/2 c Chopped Red Bell Pepper 2 ts Hoisin Sauce
1/4 c Finely Chopped Green 1 ts Sesame Seeds, Toasted
Soak Potatoes in Cold Water 15 Min; Drain & Pat Dry With Paper Towels.
Arrange Potatoes in A Single Layer in A Large Shallow Pan Coated With
Cooking Spray. Bake At 450 F. For 30 Min. Stirring Every 10 Min. Combine
Potatoes, Bell Pepper & Green Onions in A Medium Bowl. Combine Vinegar &
Hoisin Sauce in A Small Bowl. Pour Over Potatomixture, Tossing Gently.
Sprinkle With Sesame Seeds & Serve Immediately.
(Fat 1.4. Chol. 0.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Oriental Vegetable Salad
Categories: Salads, Oriental
Servings: 8
1 cn (20 Oz.) Unsweetened 1 1/4 c Diagonally Sliced
Pineapple Chunks Undrained Carrots
2 tb White Wine Vinegar 1 1/2 ts Sesame Seeds
2 tb Low Sodium Soy Sauce 1 bn Watercress
1 ts Sesame Oil 2 md Size Red Bell Peppers
1/2 ts Minced Gingerroot Cut Into 1/2 in. Strips
1/2 lb Snow Peas Trimmed
Drain Pineapple, Reserving 1/4 C. Juice; Set Pineapple Aside. Combine
Reserved Juice, Vinegar, Soy Sauce, Oil, & Gingerroot in A Small Bowl. Stir
Well, Cover & Chill.
Place Snow Peas in A Steamer Over Boiling Water. Cover & Steam 1 Min. OR
Until Crisp-Tender. Rinse With Cold Water, Drain & Set Aside.
Place Carrots in Steamer Over Boiling Water. Cover & Steam 3 Min. Rinse
With Cold Water; Drain & Set Aside.
Line A Large Serving Platter With Watercress. Arrange Pinapple, Snow
Peas, Carrots & Bell Peppers Attractively Over Watercress. Cover & Chill.
To Serve Pour Vinegar Mixture Over Salad; Sprinkle With Sesame Seeds. (Fat
1.3 Grams.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Snow Pea & Pear Salad
Categories: Salads, Chinese
Servings: 4
1/4 c Plain Yogurt 8 Radicchio Leaves
2 tb Pineapple Juice 3 Green Onions, Thinly Sliced
1/2 ts Sugar 2 tb Chopped Walnuts Toasted
1 lg Firm, Ripe Pear 20 Snow Peas Divided
1 ts Lime Juice
Combine Yogurt, Pineapple Juice & Sugar in A Bowl. Stir Well & Set Aside.
Cook Snow Peas in A Small Amount Of Boiling Water 15 Seconds. Drain Well.
Cut The Pear in Half Lengthwise, Core & Cut Lengthwise Into Thin Slices.
Brush With Lime Juice. Arrange Snow Peas & Pears On Each Of 4 Radicchio
Lined Salad Plates. Drizzle Each With 1 1/2 T. Yogurt Mixture. Sprinkle
With Green Onions & Walnuts.
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Spinach-Radiccho Salad
Categories: Salads
Servings: 4
1/4 lb Radicchio, Washed 1/4 c Red Wine Vinegar
1/2 lb Fresh Spinach Washed & 2 tb Lemon Juice
Torn 1 tb + 1 1/2 t. Olive Oil
1/2 c Thinly Sliced Mushrooms 1/4 ts Freshly Ground Pepper
1 Sweet Red Pepper Thinly 1 tb + 1 t. Grated Parmesan
Sliced Cheese
8 Pitted Black Olives, Sliced
Combine Radicchio, Spinach, Mushrooms, Red Pepper & Olives in Individual
Salad Bowls. Cover & Chill Until Serving Time. Combine Vinegar, Lemon
Juice, Olive Oil & Pepper in A Glass Jar; Cover & Shake Vigorously. Pour
Mixture Evenly Over Salads. Sprinkle Each Salad With 1 t. Parmesan Cheese
Before Serving.
Fat 7.6. Chol. 1.
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Winter Vegetable Salad
Categories: Salads
Servings: 8
1/2 lb Fresh Kale 1/2 c Plain Low Fat Yogurt
4 md Leeks (About 1 Lb.) 2 cl Garlic Minced
1/2 lb Carrots, Diagonally 1/2 ts Salt
Sliced 1/4 ts Pepper
1/3 c Thinly Sliced Green Onion 2 tb Red Wine Vinegar
Remove Stems From Kale & Wash; Pat Dry On Paper Towels. Set Aside. Remove
Roots, Tough Outer Leaves & Tops From Leeks. Split Leeks in Half
Lengthwise. Place Leeks in A Small Dutch Oven & Cook, Covered, in A Small
Amount Of Boiling Water About 5 Min. OR Till Tender. Remove With A Slotted
Spoon; Cut Leeks Into Julienne Strips & Set Aside. Return Liquid To A Boil;
Add Carrots. Cover & Cook 1 Min; Remove With A Slotted Spoon. Add Kale,
Cover & Cook 1 Min. Drain. Line A Serving Platter With Cooked Kale. Arrange
Leeks & Carrots in Individual Servings On Top Of Kale. Cover & Chill.
Combine Green Onions, Yogurt, Garlic, Salt, Pepper & Vinegar in A Small
Bowl. Stir Well. Cover & Chil. Serve Yogurt With Salad.
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Cumin Crusted Chicken Salad
Categories: Salads, Chicken
Servings: 4
1/4 c Chopped Tomato 1 ts Pepper
3 tb Peeled, Chopped Cucumber 4 (4 Oz. ) Chicken Breasts
3 tb Chopped Green Pepper Boned And Skinned
1 tb Chopped Purple Onion 1 tb Red Wine Vinegar
1 sm Jalapeno Pepper Chopped Cherry Tomatoes (Optional)
1 tb Ground Cumin Fresh Basil (Optional)
Combine Tomato, Cucumber, Green Pepper, Purple Onion & Jalapeno Pepper in A
Small Bowl & Set Aside. Combine Cumin & Pepper. Rub All Sides Of Chicken
Breasts With This.Place A Large Cast Iron Skillet Over Medium High Heat
Until Hot. Add Chicken & Cook 6 Min. On Each Side OR Until Tender. Remove
From Skillet, Reserving Drippings in Skillet. Set Chicken Aside.
Add Vinegar To Pan Drippings & Cook 2 Min, Stirring Constantly. Pour Over
Reserved Vegetable Mixture, Tossing Well. Thinly Slice Each Chicken Breast
Diagonally Across Grain & Arrangeon Individual Serving Plates. Serve With
Reserved Vegetable Mixture.Garnish Each Serving With Cherry Tomatoes &
Basil.
155 Cal. Per Chicken Breast Half & 3 T. Vegetable Mixture.
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Curried Chicken & Mango Salad
Categories: Salads
Servings: 4
2 qt Water 1 ts Curry Powder
4 (4 Oz.) Boneless, Skinned 1/8 ts Salt
Chicken Breasts 1/2 ts Pepper
3/4 c Plain Yogurt 1 c Peeled Cubed Mango, Papaya
1 tb Lime Juice OR Pineapple
1 tb Honey 4 Lettuce Leaves
Bring Water To A Boil in A Medium Saucepan. Add Chicken. Reduce Heat &
Simmer 15 Min. OR Until Chicken Is Tender. Remove Chicken & Let Cool. Cut
Into 1/2 in. Pieces & Set Aside.
Combine Yogurt, Lime Juice, Honey, Curry Powder, Salt & Pepper in A Medium
Bowl. Mix Well. Add Mango & Reserved Chicken. Toss Well. Spoon Salad
Onto Lettuce Lined Individual Serving Plates. (Fat 3.9. Chol. 75.)
(Good Also With Chopped Celery Added.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Fruited Chicken Salad
Categories: Salads
Servings: 6
2 c Cooked Diced Chicken OR 1 c Orange Sections
Turkey 1/2 c Halved Green Grapes
2 tb Soy Sauce 2 c Chopped Celery
1 c Diced Apples Lettuce Leaves
Toss Chicken With Soy Sauce. Let Stand 15 Min. Mix Fruit With Celery,Add
Chicken. Mix Again. Chill. Blend Dressing: 6 T. Low Fat Yogurt, 5 T. Low
Cal. Mayonaisse, 4 T. Skim Milk, 2 Pakcets Equal, 1/4 t. Pumpkin Pie Spice.
Arrange Fruited Chicken Salad On Lettuce (About 1 Cup Each) On Lettuce
Leaves. Spoon Dressing Over Salad.
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Gingered Chicken Salad
Categories: Salads
Servings: 4
2 c Cubed Cooked Chicken Breast 2 tb Finely Minced Ginger
1/2 c Sliced Scallions 1 tb Oil
1 c Snow Peas, Julienned 1/2 ts Oriental Sesame Oil (Opt)
1 c Bean Sprouts 1/3 c Lemon Juice
1 c Thinly Sliced Mushrooms 1 cl Garlic Finely Minced
2 tb Low Sodium Soy Sauce 1 bn Watercress (Garnish)
Place The Chicken, Scallions, Peas, Bean Sprouts & Mushrooms in A Large
Bowl. Combine The Soy Sauce, Ginger, Oil, Sesame Oil, Lemon Juice & Garlic
And Toss With The Chicken Mixture. If Desired, Transfer To A Bed Of
Lettuce On A Serving Platter And Arrange Watercress Around It.
(6.2 Grams Fat, 29 Percent Cal. From Fat.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Hot Chicken & Apple Salad
Categories: Salads, Chicken, Microwave
Servings: 4
1/2 ts Paprika 3 c (1/2 in.) Cubes Unpeeled
1/4 ts Pepper Granny Smith Apples (1 Lb.)
4 (4 Oz.) Boned, Skinned 1/2 c (2 Oz.) Gorgonzola
Chicken Breast Halves, Cut Cheese Divided
Into Bite Size 2 ts Minched Shallots
3 tb Unsweetened Apple Cider 2 tb White Wine Vinegar
1 c Diagonally Sliced Carrots 4 c Torn Fresh Spinach
Combine Paprika, Pepper & Pinch Salt in A Plastic Bag. Add Chicken & Shake
To Coat. Set Aside.
Place Cider in An 8 Inch Square Baking Dish; Microwave At High 30-45
Seconds. Add Chicken; Cover With Wax Paper & Microwave At Medium-High 6 To
7 Min., Stirring Every 3 Min. Drain Chicken & Set Aside.
in Reserved Apple Cider Mixture, Add Carrots; Cover With Plastic
& Vent. Microwave At High 2 Min. Stir in Apples; Microwave At High 1 1/2
To 2 1/2 Min. OR Until Apples Are Tender. Drain, Reserving2 T. Apple Cider
Mixture in Baking Dish.
Combine Apples, Carrots, Chicken & 1/4 C. Cheese in A Bowl; Toss& Set
Aside.
Add Vinegar & Shallots To Reserved Apple Cider Mixture in Baking Dish;
Microwave At High 1 Min. Drizzle Over Chicken Mixture With Remaining 1/4
C. Cheese & Serve Warm.
About 247 Cal. Per 1 & 1/2 C. Chicken Mixture, 1 C. Spinach & 1 T.
Cheese.
(Fat 6. Chol. 76.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Mexican Pasta Salad
Categories: Salads, Pasta, Mexican
Servings: 4
4 (3 Oz.) Boneless Skinned 1/4 c Green Onions
Chicken Breasts 1 lg Jalapeno Pepper Chopped
1 ts Ground Cumin 1 cl Garlic
1 ts Vegetable Oil 6 oz Uncooked Fettucine
1/2 c Water 1/2 c Shredded Zucchini
1/4 tb Chili Powder 1/4 c Sliced Black Olives
1/2 ts Chicken Bouillon Granules 2 tb Chopped Tomatoes
1 sm Ripe Avocado Chopped Fresh Cilantro Leaves
1 c Fresh Cilantro (Optional)
3 tb Lime Juice
Sprinkle Chicken With Cumin & Chili Powder. Heat Oil in A Medium Skillet;
Add Chicken & Cook Over Medium Heat 3 To 4 Min. On Each Side. Add Water &
Bouillon Granules; Reduce Heat & Simmer 15 Min. OR Until Chicken Is Done.
Remove Chicken From Broth, Reserving Broth in Skillet. Cover & Chill
Chicken.
Bring Broth To A Boil & Cook Until Reduced To 1/4 C. Remove From Heat &
Cool. Strain Broth Through A Sieve & Pour Into Processor. Add Avocado,
Cilantro, Lime Juice, Green Onions, Pepper & Garlic. Process Until Smooth.
Cook Fettuccine According To Package Directions. Drain. Rinse Under Cold
Water & Drain Again. Combine Fettuccine & Half Of Avocado Mixture; Toss
Well. Place in Center Of A Serving Platter. Arrange Zucchini Around
Fettuccine-Avocado Mixture. Cut Chilled Chicken Into 1/4 in. Strips &
Arrange Over Fettuccine; Sprinkle With Olives. Spoon Remaining Avocado
Mixture Into Center Of Chicken; Sprinkle With Chopped Cilantro. Garnish
With Fresh Cilantro Leaves If Desired.
(Fat 13.1. Chol. 54.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Oriental Chicken Salad
Categories: Salad, Oriental, Chicken
Servings: 8
1 (4 1/2 Lb. ) Fryer 1 1/2 tb Low Sodium Soy Sauce
1 c Sliced Gingerroot 1 tb Lime Juice
3 Stalks Celery, Diagonally 1 cl Garlic Minced
Sliced 6 Green Onions Sliced
4 oz Uncooked Rice Noodles 1/2 c Sliced Radishes
2 tb Vegetable Oil 3 Carrots Diagonally Sliced
Remove Giblets & Neck Fromm Chicken. Rinse Chicken; Pat Dry. Make Several
Slits in Skin Of The Chicken & Insert Gingerroot Slices. Place Chicken in A
Dutch Oven & Cover With Water. Bring To A Boil, Reduce Heat & Simmer 50
Min. OR Until Chicken Is Tender. Remove Chicken From Broth, Reserving
Broth; Let Chicken Cool. Discard Gingerroot Slices. Skin & Bone Chicken &
Cut Into 1/2 Inch Pieces. Set Asode. Bring Reserved Chicken Broth To A
Boil; Add Celery & Carrots & Cook Over High Heat 45 Seconds. Drain
Vegetables Well & Rinse Immediately Under Cold Water. Drain Well Again.
Cook Rice Noodles According To Package Directions. Drain Well.
Combine Oil, Soysauce, Lime Juice,& Garlic. Add To Reserved Chicken,
Celery, Carrots, Green Onions & Radishes, Tossing Gently.
Spoon Rice Noodles Onto A Serving Platter. Arrange Chicken Mixture in
Center. Chill Until Ready To Serve.
About 245 Cal. Per 1 C. Chicken Mixture & 1/4 C. Rice Noodles. (Fat 8.9.
Chol. 57.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Rosemary Turkey Salad
Categories: Salads, Poultry
Servings: 2
1/4 c Low Cal. Mayonnaise 1 lg Granny Smith Apple OR
1/4 c Chopped Fresh Parsley Red Bartlett Pear, Cored
1 tb Fresh Rosemary Leaves And Shredded
1/8 ts White Pepper 2 lg Leaf Lettuce Leaves
1 1/2 c Cooked Turkey 1 c Alfalfa Sprouts
Combine Mayonnaise, Parsley, Rosemary & Pepper. Add Turkey & Apple. Toss
Gently. Cover & Chill Until Ready To Serve. Place Lettuce Leaves On
Individual Serving Plates. Top Each With 1/2 C. Alfalfa Sprouts. Spoon
Half Of Turkey Mixture Onto Each Plate & Serve Immediately. (Fat 11.2.
Chol. 68.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Tarragon Chicken Salad
Categories: Salads, Chicken
Servings: 8
1 (4 1/2 Lb. ) Fryer 2 c Water
1/2 c Dry White Wine OR 3/4 lb Small New Potatoes
Vermouth Quartered
2 tb Minced Shallots 1 lb Fresh Green Beans
1 tb Chopped Fresh Tarragon 1 tb Safflower OR Other
OR 1 t. Dried Tarragon Vegetable Oil
Crushed 1/8 ts Salt
1/8 ts Salt 1/8 ts Pepper
1/8 ts Pepper 1/2 sm Purple Onion Cut Into
1 1/2 c Plain Yogurt Thin Strips
Remove Giblets & Neck From Chicken. Rinse Chicken & Pat Dry. Place Chicken
in A Large Cooking Bag. Seal Bag According To Package Directions. Cut Slits
in Top Of Bag. Place Chicken & Bag in A 13 X 9 X 2 Inch Baking Pan. Bake At
350 Degrees For 2 Hours OR Untildrumsticks Move Easily. Remove From Bag &
Let Cool. Skin & Bone Chicken; Cut Into 1/2 in. Pieces. Cover & Chill.
Combine Wine, Shallots, Tarragon, 1/8 t. Salt & 1/8 t. Pepper in A Small
Saucepan; Cook Over Medium Heat Until All Liquid Is Absorbed. Combine Herb
Mixture & Yogrut in A Medium Bowl. Cover & Chill Several Hours. Bring 2
Cups Water To A Boil in A Medium Saucepan. Add Potatoes; Cover, Reduce
Heat & Simmer 5 Min. OR Until Tender. Remove Potatoes From Liquid,
Reserving Liquid. Set Potatoes Aside. Wash Beans, Trim Ends & Cut in Half.
Return Reserved Liquid To A Bowl. Add Beans, Cover, Reduce Heat & Simmer 5
Min. OR Until Crisp- Tender. Drain. Combine Reserved Potatoes & Beans; Add
Oil, 1/8 t. Salt & 1/8 t. Pepper, Tossing Gently. Cover & Chill. Combine
Reserved Chicken, Yogurt Mixture & Purple Onion. Spoon Into Center Of A
Serving Platter. Arrange Potatoes & Green Beans Around Chicken Mixture.
About 280 Cal. Per 2/3 C. Chicken Mixture & 1/2 C. Vegetables. (Fat 9.6.
Chol. 88.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Crab Salad
Categories: Salads, Seafood
Servings: 4
8 oz Frozen Crab Meat 1/4 c Sliced Green Onion
Defrosted 1/2 c Sliced Water Chestnuts
5 oz Fozen Cut Asparagus, Lettuce Leaves
Defrosted Parsley
Dressing: 1/2 C. Plain Yogurt, 2 T. Horseradish Mustard, 1 T. Low Cal.
Mayonnaise, 2 Packets Equal, 2 t. Soy Sauce, 1 t. Worcestershire Sauce.
Combine. in A Separate Bowl, Combine The Salad Ingredients. Pour Dressing
Over Crab Salad. Toss Gently. Chill Several Hours. Serve On Lettuce
Leaves. Garnish With Parsley.
(Makes 2 1/2 Cups, Each Serving 1/2 C.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Crunchy Tuna Salad
Categories: Salads, Seafood
Servings: 2
1 cn (6 1/2 Oz.) Can Solid 1/2 c Shredded Carrots
White Tuna Packed in Water, 1/4 c Sliced Green Onions
Drained & Flaked 1/4 c Low Cal. Mayonnaise
1 cn (8 Oz.) Water Chestnuts 1 tb Dijon Mustard
Drained & Chopped 1 ts Soy Sauce
1 c Chopped Celery 1/4 ts Pepper
in Large Bowl, Combine All Ingredients. Cover & Chill. Line Two Plates
With Lettuce. Spoon Half Of Tuna Salad Onto Each Plate.
(May Use Low Fat Yogurt in Place Of Mayonnaise.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Poached Snapper Salad
Categories: Salads, Fish
Servings: 2
4 C + 2 t. Water Divided 6 Whole Peppercorns 1 (8 Oz.) Red Snapper
Fillet
Skinned 2 Md Size Red Bell Peppers 6 Baby Carrots, Scraped 1 C
Broccoli Flowerets 6 Boston Lettuce Leaves 3 T Low Cal Mayonnaise 1 t Dijon
Mustard 1 t Lime Juice 1/4 t Grated Lime Rind Combine 4 C. Water,
Peppercorns & Lime in A Large Nonaluminum Skillet; Bring To A Boil Over
Medium Heat. Cover, Reduce Heat & Simmer 5 Min. Add Fillet, Cover & Simmer
6 Min. OR Until Fillet Flakes Easily. Gently Remove Fillet, Using A Slotted
Spatula. Discard Cooking Liquid. Cover & Chill Fillet 1 Hour. Cut Peppers
in Half Lengthwise. Place Peppers Skin Side Up On A Baking Sheet. Flatten
With Palm Of Hand. Broil 3 Inches From Heat 1O Min. OR Until Blackened&
Charred. Place in Ice Water & Chill 5 Min. Remove From Water & Peel &
Discard Skins. Cover & Chill. Arrange Carrots in A Vegetable Steamer Over
Boiling Water. Cover & Steam 3 Min. Add Broccoli, Cover & Steam An
Additional 4 Min. OR Until Crisp-Tender. Rinse Vegetables Under Cold
Running Water. Cover & Chill. Cut Fillet in Half & Place On 2 Lettuce Lined
Plates. Top Each With Half Of Chilled Red Peppers, Carrots & Broccoli.
Combine Mayonnaise, 2 t. Water, Mustard, Lime Juice & Rind. Stir Well.
Spoon Over Salad. About 247 Cal. Per 3 Oz. Fish, Vegetables & 2 T.
Dressing. (Fat 8.5, Chol. 49.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Everyday Salad Dressing
Categories: Dressings
Servings: 1
1/2 c Rice Vinegar 1 Garlic Clove Minced
2 tb Vegetable Oil OR Olive Oil 1/4 ts Dillweed OR Basil
1 tb Soy Sauce 1/8 ts Pepper
1 tb Water Low Calorie Sweetener To
1/2 ts Dijon Mustard Taste
In Medium Jar With Lid, Combine All Ingredients. Shake Vigorously Until
Well Blended. Store in Refrigerator Until Ready To Use. Makes 3/4 Cup.
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Honey-Yogurt Dressing
Categories: Dressings
Servings: 1
1/4 c Firm Tofu Drained 1/2 ts Ground Cumin
2 tb Lemon Juice 1/4 ts Salt
2 tb Honey 1/4 c Plain Yogurt
Combine All Ingredients Except Yogurt in Food Processor. Cover & Process
Until Smooth. Place in A Bowl. Add Yogurt, Stirring Well. Cover & Chill.
(Fat 0.3, Chol. 0)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Walnut Vinaigrette
Categories: Dressings
Servings: 1
1 c Canned No Salt Chicken 1 ts Dijon Mustard
Broth 1/4 ts Sugar
2 tb Walnut Oil 1/8 ts Pepper
2 tb Balsamic Vinegar 2 cl Garlic Minced
2 tb Sherry Vinegar
Bring Chicken Broth To A Boil in A Small Saucepan. Cook About 6Min. OR
Until Reduced To 2/3 C. Combine Chicken Broth & Remainingingredients in A
Jar; Cover Tightly & Shake Vigorously. Cover & Chill. (Fat 1.7. Chol. 0.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Crimson Slaw
Categories: Salads
Servings: 6
1/4 c Vegetable Oil 1 c Chopped Cauliflower
1/4 c Tarragon OR White Wine 1 c Shredded Carrot
Vinegar 1 c Shredded Red Cabbage
1 tb Lemon Juice, 1/2 t. Pepper 1/4 c Chopped Green Pepper
1 ts Sugar, 1 t. Dried Dillweed 1/4 c Chopped Fresh Parsley
1 ts Dried Basil, 1 t. Tarragon 1/4 c Chopped Green Onions
Combine Oil, Vinegar, Lemon Juice, Pepper, Sugar, Dillweed, Basil& Tarragon
in A Medium Bowl, Mixing Well. Add Remaining Ingredients; Toss Well. Cover
& Chill. Use A Slotted Spoon To Serve.
(Fat 7. Chol. 0.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Bean Burritos
Categories: Mexican, Vegetarian
Servings: 4
1 cn (16 Oz.) Light Red Kidney 1/8 ts White Pepper
Beans Drained 1/2 c Frozen Whole Kernel Corn,
1 ts Vegetable Oil Thawed & Drained
1/2 c Chopped Onion 4 (8 Inch) Flour Tortillas
1/2 c Diced Red OR Green Pepper 3/4 c (3 Oz.) Shredded
1 cl Garlic Minced Cheddar Cheese
3/4 ts Ground Cumin 1 c Commercial Medium Salsa
1/2 ts Ground Coriander
Place Kidney Beans in A Medium Bowl. Mash To Desired Consistency. Coat A
Small Nonstick Skillet With Cooking Spray. Add Oil & Place Over Medium
Heat Until Hot. Add Onion, Red Bell Pepper & Garlic & Saute 5 Min. OR
Until Onion Is Tender. Stir in Cumin, Coriander & White Pepper. Cook 1
Min, And Remove From Heat. Add Onion Mixture & Corn To Beans. Stir Well.
Divide Bean Mixture Evenly Among Tortillas, Spreading To Edges. Sprinkle 3
T. Cheese Down Center Of Each Tortilla. Roll Up; Place Seam Side Down On A
Baking Sheet. Bake At 425 For 5 Min. OR Until Thoroughly Heated. Spoon
Salsa Over Burritos. Serve Warm.
(About 353 Cal. Per Burrito And 1/4 C. Salsa. Fat 12.1, Chol. 22)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Spicy Hot Black Beans & Tomatoes
Categories: Vegetables, Side dish
Servings: 8
Cooking Spray 2 cn (15 Oz.) Cans Black Beans
1 ts Olive Oil & Drained
3 cl Garlic Minced 1/2 ts Ground Red Pepper
2 cn (14 1/2 Oz.) No Salt 1/4 ts Fresh Cilantro
Whole Tomatoes Drained Chopped Fresh Cilantro
& Chopped (Opt.)
Coat A Large Nonstick Skillet With Cooking Spray. Add Olive Oil & Place
Over Medium Heat Until Hot. Add Garlic. Saute Until Tender. Add Chopped
Tomatoes; Reduce Heat & Cook Uncovered 6 Min. OR Until Mixture Is Slightly
Thickened. Stir in Beans, Red Pepper & Cilantro. Cover & Cook 5 Min. OR
Until Thoroughly Heated. Garnish With Fresh Cilantro If Desired. Serve
Over Rice.
(Fat 1 G.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Basil Broccoli Terrine
Categories: Vegetables, Side dish
Servings: 8
4 1/2 c Coarsely Chopped 2 ts Lemon Juice
Fresh Broccoli 1/2 ts Dried Basil
1/2 c Water 1/4 ts Salt
4 Egg Whites 1/8 ts Pepper
2 Egg Yolks 12 Cherry Tomatoes Halved
1 tb Grated Parmesan Fresh Basil Leaves (Opt)
Combine Broccoli & Water in A Heavy Saucepan; Bring To A Boil. Cover,
Reduce Heat To Medium & Cook 10 Min. OR Until Tender. Drain & Rinse Under
Cold Water; Drain Again. Combine Broccoli, Egg Whites, Egg Yolks,
Parmesan, Lemon Juice, Basil, Salt & Pepper in Processor & Process 3 Min.
OR Until Smooth. Line A 7 1/2 X 3 X 2 in. Loafpan With Foil, Allowing Foil
To Extend 3 in. Beyond Sides Of Pan. Coat Foil With Cooking Spray. Pour
Broccoli Mixture Into Prepared Pan; Carefully Folding Foil Loosely Over
Broccoli Mixture To Cover. Place Loafpan in A 12 X 8 X2 in. Baking Dish;
Pour Hot Water Into Baking Dish To A Depth Of 1 in. Bake At 350 F. For 1
Hour OR Until Edges Are Firm & Center Is Set. Remove Loafpan From Water;
Let Cool On A Wire Rack 15 Min. Loosen Edges Of Terrine With A Sharp Knife;
Invert On A Serving Platter. Smooth Edges If Necessary & Chill. Cut Terrine
Into 16 Slices; Arrange 2 Slices On Each Of 8 Individual Serving Plates.
Granish With Cherry Tomato Halves & Basil Leaves.
(Fat 3.2. Chol. 137.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Cabbage Strudel
Categories: Vegetables, Side dish
Servings: 7
4 c Finely Chopped Green 1/4 c + 2 T. Low Fat Sour Cream
Cabbage 1 ts Prepared Mustard
1/4 c Chopped Onion 8 Sheets Frozen Phyllo
1 1/2 c Peeled, Chopped Apples Pastry Thawed
1/3 c Chopped Pitted Dates 1 ts Melted Margarine
Coat A Large Nonstick Skillet With Cooking Spray. Place Over Mediumheat
Until Hot. Add Cabbage & Onion; Cover & Cook 5 Min.
Combine Cabbage Mixture, Apples & Dates in A Large Bowl. Combine Sour
Cream & Mustard; Stir Well. Add To Cabbage Mixture; Stir Well & Set Aside.
Working With 1 Phyllo Sheet At A Time, Spray Each Sheet With Cooking
Spray; Placing One On Top Of The Other. Spoon Cabbage Mixture Lengthwise
Down One-Third Of Phyllo Stack, Leaving A 1 Inch Borderon Longest Side & A
3/4 Inch Border On Shorter Sides. Starting With The Longest Side, Roll Up
Jellyroll Fashion, & Place, Seam Side Down, Diagonally On A 15 X 10 X 2
Inch Jellyroll Pan Coated With Cooking Spray; Tuck Ends Under. Brush With
Margarine. Diagonally Cut 1/4 Inch Deep Slashes About 2 Inches Apart Across
Top. Bake At 400 F. For 45 Min. Let Stand 10 Min. Before Serving. Good
Served With Pork.
(Fat 3.6. Chol. 5.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Glazed Carrots
Categories: Vegetables
Servings: 8
5 c Sliced Carrots 1/4 ts Salt
1/3 c Water 1/8 ts Pepper
1 tb Cornstarch 1 tb + 1 t. Margarine
1/4 c Unsweetened Orange Juice 2 ts Chopped Fresh Parsley
Combine Carrots & Water in A Large Saucepan; Cover & Cook Over Medium Heat
20 Min. OR Until Crisp-Tender. Drain, Reserving Liquid; Add Enough Water To
Liquid To Measure 3 T. Set Carrots Aside. Combine Carrot Liquid,
Cornstarch, Orange Juice, Salt, Pepper & Margarine in Large Saucepan. Bring
To A Boil Over Medium Heat, Stirring Constantly; Cook 1 Min. OR Until
Thickened. Add Carrots, Cook 1 Min, Stirring Well. Spoon Onto Serving
Plates. Sprinkle With Parsley.
(Fat 2. Chol. 0.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Broiled Eggplant Parmigiana
Categories: Italian, Vegetables
Servings: 6
1 ts Olive Oil 1 Bay Leaf
1 1/2 c Minced Onions 1/4 ts Salt
2 cl Garlic Minced 1 (3/4 Lb.) Unpeeled Eggplant
3 md Unpeeled Tomatoes (About Cut Into 12 (1/2 in.)
1 1/2 Lb.) Quartered Slices
1/2 ts Oregano 1 Egg White Slightly Beaten
1/2 c Dry Breadcrumbs 1/2 c Grated Parmesan
1/8 ts Pepper
Coat A Large Nonstick Skillet With Cooking Spray; Add Oil & Place Over
Medium-High Heat Until Hot. Add Onions & Garlic; Saute 5 Min. OR Until
Tender. Add Tomatoes, Oregano, Salt, Pepper & Bay Leaf. Cover & Cook About
25 Min. OR Until Tomatoes Are Tender. Remove From Heat. Discard Bay Leaf.
Put Tomato Mixture in Processor With Knife Blade. Process Until Smooth. Put
Into A 12 X 8 X2 in. Baking Dish.
Dip Eggplant Slices in Egg Whites, Dredge in Breadcrumbs. Place On Rack Of
A Broiler Pan Coated With Cooking Spray; Broil 4 Inches From Heat About 3
Min. On Each Side. Arrange Eggplant Slices On Tomato Mixture; Bake At 450
For 10 Min. Sprinkle With Cheese & Bake An Additional 5 Min. OR Until
Lightly Browned.
(Fat 3.5. Chol. 6.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Greek Potato Salad
Categories: Greek, Vegetables
Servings: 6
1 1/2 lb Round Red OR White 1/4 c Plain Low Fat Yogurt
Potatoes 2 tb Crumbled Feta Cheese
5 c Water 1/4 ts Dried Oregano,
Purple Onion Rings 1/8 ts Dried Rosemary Crushed
1/2 c Coarsely Chopped Cucumber 1/8 ts Pepper
5 Cherry Tomatoes, Halved 4 Ripe Olives
1 sm Clove Garlic 1 tb Chopped Fresh Parsley
Combine Potatoes & 5 C. Water in A Large Saucepan; Bring To A Boil. Cover,
Reduce Heat & Simmer 15 Min. OR Till Tender. Drain Potatoes & Chill. Cut
Potatoes Into 3/4 in. Cubes. Combine Potatoes, Cucumber,& Tomatoes in A
Large Bowl. Set Aside.Drop Garlic Through Chute in Processor With Processor
Running. Process About 3 Sec. OR Until Garlic Is Finely Chopped. Add Yogurt
&Feta Cheese, Oregano & Rosemary. Process Until Smooth. Add Yogurt Mixture
To Reserved Potato Mixture; Toss Gently To Coat. Garnish With Parsley,
Olives & Onion Rings If Desired. Cover & Chill Thoroughly. (Fat 1.3. Chol.
5.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Grilled Lemon Potatoes
Categories: Vegetables, Side dish
Servings: 4
2 md Russet Potatoes Halved 1 1/2 ts Reduced Sodium Lemon-
Lengthwise Pepper Seasoning
1/2 c Low Cal. Margarine, Melted 1/8 ts Garlic Powder
2 tb Lemon Juice
Deeply Score Cut Sides Of Potatoes, Using A Sharp Knife. Cover Skinside
With Foil. Combine Remaining Ingredients; Brush Cut Sides With Margarine
Mixture. Grill Potatoes, Cut Side Up, 5 To 6 Inches From Medium Coals 40
Min, Basting With Margarine Mixture Every 10 Min. Turn Potatoes & Grill 10
Min. Turn Potatoes & Baste With Remainingmargarine Mixture. Grill 10 Min.
(Fat 7.4. Chol. 0.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Herbed Potato Patties
Categories: Vegetables
Servings: 8
1 lb Round OR Long White 1/2 ts Dried Thyme
Potatoes 1/4 ts Salt
3 c Water 1/8 ts Garlic Powder
1/4 c Low Fat Cottage Cheese 1 sm Onion Grated
1 tb Minced Fresh Parsley 2 Egg Whites Mixed Thoroughly
1/2 ts Rubbed Sage 1/2 c Wheat Germ
1/2 ts Dried Rosemary
Combine Potatoes & 3 C. Water in A Large Saucepan, Bring To A Boil. Cover &
Reduce Heat & Simmer 15 Min. OR Until Tender. Drain Potatoes,Allowing To
Cool To Touch. Peel Potatoes; Mash Pulp & Cottage Cheesein A Medium Bowl.
Add Parsley, Sage, Rosemary, Thyme, Salt, Garlic Powder, Onion & Egg
Whites. Stir Until Well Contained. Place Wheat Germ in A Shallow Dish. Drop
A Scant 1/3 Cupful Of Potato Mixture Onto Wheat Germ. Gently Coat Potato
Mixture With Wheat Germ & Place On A Baking Sheet Coated With Cooking
Spray. Pat Potato Mixture To 1/2 Inch Thickness. Repeat Procedure With
Remainingpotato Mixture To Make An Additional 7. Bake At 350 F. For 15
Min. Turn Patties Over; Bake An Additional 15 Min. OR Till Golden
Brown.Serve Immediately. (Fat 1.8. Chol. 35.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Roasted Potato Wedges
Categories: Vegetables
Servings: 6
3 md Unpeeled Baking Potatoes 1/2 ts Salt
(About 1 3/4 Lb.) 1/4 ts Pepper
1 tb + 1 t. Olive Oil 1/2 ts Dried Rosemary
Scrub Potatoes; Cut Each Lengthwise Into 6 Wedges. Place in Bowl. Cover
With Cold Water. Let Stand 30 Min. Drain. Pat Wedges Dry With Paper
Towels. Toss Wedges With Olive Oil. Place Skin Side Down On A Baking Sheet
Coated With Cooking Spray. Combine Salt, Dried Rosemary & Pepper. Sprinkle
Mixture Evenly Over Wedges. Bake At 400 For About 1 Hour OR Until Wedges
Are Tender & Browned.
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---------- Recipe via Meal-Master (tm) v7.04
Title: Acorn Squash Rings
Categories: Vegetables
Servings: 12
2 md Acorn Squash Equal.
1/2 c Unsweetened Orange Juice 2 tb Light Corn Syrup
1/4 c Firmly Packed Brown Sugar 2 tb Oleo
OR Brown Sugar Twin To 1 ts Grated Lemon Rind
Cut Each Squash Crosswise Into 6 (1/4 Inch Thick) Slices. Discard Seeds &
Membrane. Arrange Slices in A 13 X 9 X2 Inch Baking Dish Coated With
Cooking Spray. Pour Orange Juice Over Squash & Bake At 350 For 30 Min.
Combine Brown Sugar, Corn Syrup, Oleo & Lemon Rind in A Small Non-
Aluminum Saucepan. Bring To A Boil; Reduce Heat & Simmer 2 To 3
Min.,Stirring Constantly. Brush Sugar Mixture On Squash & Bake,
Uncovered,An Additional 15 Min. OR Until Tender, Basting Occasionally.
(Fat 2. Chol. 0.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Shredded Yellow Squash
Categories: Vegetables
Servings: 4
1 lb Yellow Squash, Coarsely 1/4 ts Dried Oregano
Shredded 1/8 ts Garlic Powder
1 ts Margarine 1/8 ts Chicken Bouillon Granules
Combine All Ingredients in A 1 1/2 Quart Casserole. Cover & Microwaveat
High For 2 To 3 Min. OR Until Vegetables Are Crisp Tender & Mixture Is
Throughly Heated, Stirring After 1 1/2 Min.
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Sweet 'N' Sour Squash Medley
Categories: Vegetables
Servings: 6
1 c Firmly Packed Brown Sugar Horizontally & Cut Into
1 ts Mustard Seeds Wedges
1 Stick Cinnamon 1/4 lb Green Beans, Cut Into
4 Whole Cloves 1 in. Pieces
1 c White Wine Vinegar 1 sm Zucchini Sliced
3 Lemon Slices 1 sm Yellow Squash, Halved
1 md Tomato Cut Into Wedges Lengthwise & Sliced
1 md Pattypan Squash, Sliced 1 Green Onion Chopped
Combine Brown Sugar, Mustard Seeds, Cinnamon, Cloves, Vinegar & Lemon
Slices in A Medium Nonaluminum Saucepan. Bring To A Boil; Reduce Heat &
Simmer 5 Min. Add Remaining Ingredients & Simmer An Additional 2 Min.
Remove From Heat; Cover & Let Cool To Room Temperature. Remove Whole Spices
& Lemon; Drain. Serve Immediately OR Store in An Airtight Container in The
Refrigerator.
(Fat 0.1. Chol. O.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Black Tie Tomatoes
Categories: Vegetables
Servings: 8
1/4 c Plain Low Fat Yogurt Lettuce Leaves
2 tb Low Cal. Mayonnaise 1 tb + 1 t. Black Caviar,
1/4 ts Onion Powder Rinsed And Drained
4 sm Tomatoes, Halved Crosswise
Combine Yogurt & Mayonnaise & Onion Powder in Small Bowl. Mix Well. Cover
And Chill At Least One Hour.
Arrange Tomato Halves On Lettuce Lined Plates And Top Each With 1 t.
Yogurt Mixture & 1/2 t. Caviar.
(Fat 1.7. Chol 15.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Basil-Vegetable Saute
Categories: Vegetables
Servings: 4
4 Green Onions, Cut Into 3 1 md Size Red Bell Pepper
In. pieces Cut Into 1/4 in. Strips.
1 md Zucchini, Cut Into 3 X 1/4 1 tb Vegetable Oil
In. Strips 1 cl Garlic Minched
1 md Size Green Pepper, Cut 1 tb Finely Chopped Fresh Basil
Into 1/4 in. Strips
Coat A Large Skillet With Cooking Spray; Add Oil. Place Over Medium- High
Heat Until Hot. Add Garlic; Stir Fry 1 Min. Add Reserved Vegetables; Stir
Fry 2 Min. Add Basil. Cover & Reduce Heat. Cook 2 Min. Serve
Immediately.
(Fat 3.8. Chol. 0.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Brussel Sprouts
Categories: Vegetables
Servings: 2
12 md Size Fresh Brussel 1 tb Margarine
Sprouts 1/8 ts White Pepper
(Fat 5.9. Chol. 0.) Wash Brussel Sprouts & Discard Discolored Leaves. Cut
Off Stem Ends & Slash Bottom Of Each Sprout With A Shallow X. Place Sprouts
in A Small Amount Of Boiling Water; Cover, Reduce Heat & Simmer 10 Min. OR
Until Tender. Drain & Cool Slightly. Slice in Half Vertically. Melt
Margarine in A Small Saucepan. Cook Over Medium Heat Until Browned. Pour
Over Brussel Sprouts; Toss Gently To Coat. Sprinkle With Pepper.
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Grilled Vegetable Packets
Categories: Vegetables
Servings: 4
1 1/2 c Sliced Mushrooms 1/2 ts Dried Basil
1 c Cauliflower Flowerets 1/4 ts Salt
1 c Broccoli Flowerets 1/4 ts Pepper
1 c Thinly Sliced Carrots 1 tb + 1 t. Low Calorie
1 sm Onion Thinly Sliced Margarine Divided
Combine Mushrooms, Cauliflower, Broccoli, Carrots & Onion in A Large Bowl;
Sprinkle With Basil, Salt & Pepper. Divide Vegetable Mixture Evenly Onto 4
(18 Inch) Squares Of Foil. Dot Each With 1 t. Margarine. Using The Pyramid
Wrap Method, Bring The Four Corners Of Foil Together in A Triangle Shape;
Fold Open Edges Together in Loosely Locked Folds, Allowing For Heat
Circulation & Expansion. Repeat Procedure For Other Packets. Grill
Vegetables 5 To 6 Inches From Medium Coals 8 Min. OR Until Crisp-Tender.
(Fat 2.8 Chol. 0.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Grilled Vegetable Kabos
Categories: Vegetables, Barbeque
Servings: 4
1/2 c Low Cal. Italian Salad 1 1/2 in. Pieces
Dressing 8 sm Boiling Onions
1 ts Dried Basil 8 Cherry Tomatoes
1 tb Minced Fresh Parsley 8 md Size Mushrooms
1 md Size Yellow Squash 2 c Hot Cooked Brown Rice
(About 1 Lb.) Cut Into
Combine Salad Dressing, Basil & Parsley; Cover & Chill. Alternate Squash,
Onions, Tomatoes & Mushrooms On 8 Skewers. Grill Kabobs Over Medium Coals
15 Min. OR Until Vegetable Are Tender, Turning & Basting With Dressing
Mixture Frequently.
163 Cal. Per 2 Kabobs & 1/2 C. Rice.
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---------- Recipe via Meal-Master (tm) v7.04
Title: Meatless Chili
Categories: Chili, Vegetarian
Servings: 8
2 c Dried Kidney Beans 2 tb Oil, 2 1/2 T. Flour
(5-6 C. Cooked) 2 tb Chili Powder
2/3 c Chopped Onion 1 tb Ground Cumin
1 cl Garlic Minced 1/4 ts Garlic Powder
1 Bay Leaf 1/2 ts Salt
1 cn (6 Oz.) Tomato Paste 1/8 ts Pepper
1. Place Dried Beans in Water & Soak Overnight. Change Water. Add Water 3
OR 4 Times The Volume Of Beans. Simmer For 3 Hours & Drain. 2. Combine
Beans, 6 Cups Water, 1/3 C. Chopped Onion, Minced Garlic, Bay Leaf &
Tomato Paste & Simmer 2 Hours.3. Heat Oil in A Separate Pan, Gradually Stir
in Flour, Chili Powder, Cumin, 1/3 C. Onion & Garlic Powder. Heat 5 Min.4.
Stir Into Beans & Cook 1 Hour Until Beans Are Soft & Chili Is Thickened.5.
Add Salt & Pepper.6. May Be Served Over Rice OR With Tortillas If Desired.
(Fat 4.5 Chol. 0.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Shoestring Jicama
Categories: Vegetables, Mexican
Servings: 4
Vegetable Cooking Spray In. Strips
2 ts Vegetable Oil 2 tb Chopped Red Bell Pepper
1 cl Garlic Crushed 1/8 ts Paprika
3/4 lb Jicama Peeled, Thinly 1/8 ts Salt
Sliced & Cut Into 2 X 1/4 1/8 ts Pepper
Coat A Medium Skillet With Cooking Spray. Add Oil. Place Skillet Over
Medium High Heat Until Hot. Add Garlic, Jicama & Bell Pepper. Sprinkle
With Paprika, Salt & Pepper. Saute Mixture 5 Min., Stirring Constantly.
Serve Immediately. (Fat 2.5 Chol. O.)
(Looks & Tastes Like Hash Brown Potatoes. Very Good.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Stir Fried Vegetables
Categories: Vegetables, Oriental
Servings: 6
1 tb Low Sodium Soy Sauce 1 ts Vegetable Oil
1 tb Oyster Sauce 2/3 c Chopped Green Onions
1 ts Dry White Wine 3 cl Garlic Minced
1/2 tb Sesame OR Vegetable Oil 1 lg Carrot in Julienne Strips
1/4 ts Pepper 1 cn 8 Oz. Sliced Water Chestnut
6 Dried Shiitake Mushrooms Drained
1/2 c Hot Water 1/2 lb Fresh Snow Peas Trimmed
Combine Soy Sauce, Oyster Sauce, White Wine, Sesame Oil & Pepper. Mix Well
& Set Aside. Combine Mushrooms & Hot Water in A Small Bowl; Let Stand 15
Min. Drain. Remove & Discard Stems. Thinly Slice Caps. Set Aside.
Place Nonstick Skillet OR Wok Over Medium High Heat Until Hot. Add Oil.
Add Green Onions, Garlic & Carrot; Stir Fry 2 Min. Add Reserved Mushrooms,
Celery, Water Chestnuts & Snow Peas. Stir Fry 2 To 3 Min. OR Until
Vegetables Are Crisp-Tender. Add Reserved Soy Sauce Mixture; Stir Fry 30
Seconds. Serve Immediately.
(Fat 1.4. Chol. 4.0.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Tofu Burgers
Categories: Vegetarian
Servings: 8
1 Onion Finely Chopped 1/2 c Fine Dry Bread Crumbs
24 oz Tofu, Crumbled & Cool 2 tb Worcestershire Sauce
2 c Water 1/8 ts Pepper
1. Saute Onion in Small Amount Of Water Until Tender & Transparent. Remove
From Heat & Cool.2. Mix Onion With Rest Of Ingredients & Form Into 8
Patties.3. Heat A Nonstick Skillet & Coat With Cooking Spray.4. Add 4
Patties, Cover & Cook Over Low Heat, About 5 Min. Per Side.Repeat With
Remaining Patties.
(Fat 3.9. Chol. 0. Per Patty.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Tossed Snow Peas & Zucchini
Categories: Vegetables
Servings: 2
1/2 c Fresh Snow Peas Cut Into 1 tb Minced Shallot
1 Inch Diagonal Pieces 1 1/2 ts Red Wine Vinegar
1 sm Zucchini, Thinly Sliced 1 ts Safflower 0R Vegetable Oil
2 Cherry Tomatoes, Quartered 1/8 ts Pepper
1 tb Pine Nuts Toasted
Place Peas in A Vegetable Steamer Over Hot Water. Cover, Steam 2 Min. OR
Until Crisp Tender. Drain & Rinse Under Cold Water. Combine Peas, Zucchini,
Tomatoes & Pine Nuts in A Medium Bowl. Combine Shallot, Vinegar, Oil &
Pepper; Mix Well With A Wire Whisk. Pour Over Vegetables & Toss Gently To
Mix Well. Cover & Chill Thoroughly.
(Fat 6. Chol. 0.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Mystery Bread
Categories: Breads
Servings: 3
2 tb Dry Yeast OR 2 Pre- 1/2 ts Cinnamon
Measured Packages 1 ts Honey
1/4 c Nonfat Dry Milk 1 ts Oleo + 1/2 t. For Bowl
2 ts Aniseed Crushed 1/2 c Each Whole-Wheat Flour And
5 1/2 c Unbleached Flour Buckwheat Flour
1/2 c No Sugar Apple Juice 1/2 ts Unsalted Corn Oil
3/4 c Unsweetened Pinapple Juice Margarine For Pans OR
1 1/4 c Water Use Spray
2 ts Freshly Grated Orange Rind
Preheat Oven To 375 F. 5O Cal. Per 3/8 Inch Slice
(Fat 0.5. Chol. O.) 1. in A Large Mixing Bowl, Combine Yeast, Milk,
Aniseed & 2 C. Unbleached Flour. 2. in A Saucepan, Combine Juices, Water,
Orange Rind, Cinnamon, Honey & 1 T. Oil. Heat Until Warm. (105 To 115 F.)
Pour Over Dry Ingredients. Beat With A Wooden Spoon For 1 Min. Cover With
Plastic Wrap & Let Stand For 10 Min. 3. Add Whole-Wheat Flour, Buckwheat
Flour And All But 1/2 C. Of Balance Of Unbleached Flour, 1/2 Cup At A Time,
Beating With Wooden Spoon After Each Addition. After Adding 4 1/2 C. Of
Flour, Dough Will Become Difficult To Beat With Wooden Spoon. Scoop Up &
Turn Onto Lightly Floured Board & Knead, Adding Balance Of Flour, If
Necessry, To Make A Smooth & Elastic Dough. 4. Shape Dough Into Ball. Drop
Into Lightly Oiled, Fairly Straight-Sided Bowl, Turning To Coat. Cover
Tighly With Plastic Wrap & Let Rise At Room Temperature (70 To 80 F.) Until
Doubled in Bulk. (About 1 Hour 15 Min.) 5. Punch Dough Down. Transfer To
Board & Cut Into 3 Equal Parts. Cover With Waxed Paper & Let Dough Rest For
5 Min. 6. Roll Each Piece Out Into A 7 X 12 in. Rectangle. Starting With
Short End. Roll Up Tightly, Tucking in Sides& Pressing Seams To Hold.
Place, Seam Side Down, in 3 Small Loaf Pans (7 1/8 X 3 5/8 X 2 1/4 in.)
Greased With Margarine OR Cooking Spray. Cover With Plastic Wrap & Let Rise
At Room Temperature Until Doubled in Bulk. (About 1 Hour.) 7. Gently Remove
Plastic Wrap. Bake in Preheated 375 F. Oven For 40 Min. Remove Bread From
Pans. Place Back in Oven Directly On Rack & Bake For 5 Min. More. Loaves
Should Be Crispy & Golden Brown. Let Cool Thoroughly Before Slicing.
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---------- Recipe via Meal-Master (tm) v7.04
Title: Baked Hush Puppies
Categories: Breads
Servings: 24
2/3 c Yellow Cornmeal 1/3 c Skim Milk
1/3 c Flour 1 tb Vegetable Oil
1 ts Baking Powder 1/8 ts Pepper
1/2 ts Salt 1 Egg Beaten
1/2 c Minced Onion
Combine Cornmeal, Flour, Baking Powder & Salt in A Medium Bowl; Make A Well
in The Center Of Mixture. Combine Onion, Milk, Oil, Pepper & Egg.Add To Dry
Ingredients, Stirring Just Until Moistened. Spoon 1 T. Batter Into Minature
Muffin Pans Coated With Cooking Spray. Bake At 450 For 10 Minutes OR Until
Lightly Browned. Remove From Pan Immediately.
(Fat 1. Chol. 11.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Black Bean Tortilla Melts
Categories: Mexican, Vegetables
Servings: 6
1 cn (15 Oz.) Black Beans, 1/4 c (3 Oz.) Shredded
Rinsed & Drained Cheddar
1/2 ts Chili Powder Fresh Salsa
6 (6 in.) Corn Tortillas 2 cn (4 Oz.) Chopped Green
1/4 c Minced Cilantro Chiles Undrained
1 Lime Cut Into 6 Wedges
Mash Beans; Add Chili Powder Stirring Well. Spread About 3 T. Of Bean
Mixture On Each Tortilla. Sprinkle With Fresh Cilantro & Squeeze 1 Lime
Wedge Over Each. Top Each Tortilla With 2 T. Green Chiles & 2 T. Cheese.
Bake Tortillas At 450 Degres For 3 To 5 Min. OR Until Cheese Melts. Serve
With Fresh Salsa.
197 Cal. Per Tortilla & 2 T. Salsa.
(Fat 6.2. Chol. 15.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Cheesy Pita Salad Sandwiches
Categories: Sandwiches
Servings: 4
1 md Tomato Chopped Coarsely 1/4 c Low Cal. Italian Salad
1/2 c Sliced Cucumbers Dressing
1/2 c Alfalfa Sprouts 1/2 c (2 Oz.) Shredded Swiss
1/4 c Chopped Sweet Red Pepper 2 Whole Wheat Pita Bread
1/4 c Chopped Green Pepper Rounds Cut in Half
1/4 c Celery Crosswise
1/8 tb Coarsely Ground Pepper
Combine Tomato, Cucumbers, Alfalfa, Red & Green Peppers, Celery, Pepper &
Italian Salad Dressing in A Medium Bowl. Toss Well. Set Aside. Divide
Cheese Evenly Into Pocket Bread Halves, Cover With Paper Towels & Microwave
At Medium-High Power For 30 Seconds To 1 Minute OR Until Cheese Melts. Open
Sandwiches, & Stuff With Equal Amounts Of Vegetable Mixture. Serve
Immediately.
(Fat 4.6. Chol. 14.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Cheesy Vegetable Sandwiches
Categories: Sandwiches, Vegetarian
Servings: 4
1/4 c Low Fat Cottage Cheese 1 Green Onion Chopped
1 Carrot Shredded 1/2 ts Dried Basil
1/2 c Chopped Mushrooms 4 Slices Whole Wheat Bread
1/2 c Alfalfa Sprouts Toasted
1/4 c Chopped Celery 4 (2/3 Oz.) Slices Low-Fat
1/4 c Chopped Radishes Process American Cheese
Combine Cottage Cheese, Carrot, Mushrooms, Sprouts, Celery, Radishes, Green
Onion & Basil in A Medium Bowl. Spoon 1/2 C. Cottage Cheesemixture Onto
Each Toast Slice, Spreading Gently To Cover. Cut Each Cheese Slice Into 4
Triangles; Arrange Over Cottage Cheese Mixture. Broil 4 To 6 Inches From
Heat OR Until Cheese Melts.
(Fat 2.5. Chol. 2.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Golden Delicious Grill
Categories: Sandwiches
Servings: 4
1 c (4 Oz.) Shredded Cheddar Cored & Thinly Sliced,
Cheese, Divided Divided
4 Slices Reduced Calorie 4 tb Finely Chopped Green
Whole Wheat Bread Toasted Onions, Divided.
1 Golden Delicious Apple,
Sprinkle 2 T. Cheese On Each Slice Of Bread; Arrange Apple Slices Evenly
Over Cheese. Broil 5 To 6 Inches From Heat Until Cheese Melts.
Sprinkle Each Sandwich With 1 T. Green Onions & 2 T. Additonal Cheese.
Broil Unitl Cheese Melts.
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---------- Recipe via Meal-Master (tm) v7.04
Title: Hot Turkey Sandwiches
Categories: Sandwiches
Servings: 6
1 md Onion Thinly Sliced Monterey Jack Cheese
2 tb Oleo 6 (1/2 in. Thick) Slices
3 tb Flour Italian Bread Toasted
1/8 ts Red Pepper 12 (1/2 Oz.) Slices Turkey
1/2 ts Chicken Bouillon Granules Breast
1/2 c Water 12 Thin Slices Tomato
1/2 c Skim Milk Freshly Ground Black
1/2 (2 Oz.) Cup Shredded Pepper
Combine Onion & Oleo in 1 Quart Glass Measure. Cover With Plastic Wrap&
Microwave At High 3 To 5 Min. OR Until Onion Is Tender, Stirring Once.
Remove Onion, Using A Slotted Spoon & Set Aside. Add Flour & Red Pepper To
Oleo; Stir Well. Gradually Add Bouillon Granules, Water & Milk, Stirring
Well. Microwave Uncovered At High 2 1/2 To 3 1/2 Min. OR Until Mixture Is
Thickened, Stirring Every Min. Add Cheese To The Mixture, Stirring Until
Cheese Melts & Sauce Is Smooth. Arrange Bread Slices in A Single Layer in A
12 X 8Baking Dish. Spoon 2 T. Sauce Over Each Slice; Top Each With 2
Turkeyslices & 2 Tomato Slices. Top With Onion; Spoon Remaining Sauce Over
Tomatoes. Microwave, Uncovered, At High 2 1/2 To 3 1/2 Min. OR Until
Thoroughly Heated. Sprinkle With Black Pepper. Serve Warm.(Fat 8.1. Chol.
28)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Pita Pesto Pizzas
Categories: Pizza
Servings: 2
2 cl Garlic 1 tb Lemon Juice
1/2 c Lightly Packed Parsley 2 (6 Inch) Whole Wheat Pitas
4 c Torn Spinach 1 c Chopped Red Bell Pepper
1/2 c Grated Parmesan 1/2 c (2 Oz.) Shredded Part-
1 1/2 tb Dried Whole Basil Skim Mozzarella Cheese
Position Knife Blade in Processor. Drop Garlic & Parsley Through Food
Chute With Processor Running; Process 15 Seconds OR Until Minced. Add
Spinach, Parmesan, Basil & Lemon Juice; Process 30 Seconds. Scrape Bowl
With Rubber Spatula & Process An Additional 30 Seconds OR Until Smooth.
Split Pita Breads Into 4 Rounds, Spread 2 T. Spinach Mixture Over Interior
Of Each Pita Round. Top With Bell Pepper & Cheese. Bake At 450 For 5 Min.
OR Until Cheese Melts. Serve Warm.
(Fat 11.9, Chol. 33)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Tofu Pizza
Categories: Pizza
Servings: 6
3 Pita Breads, Split 1 lb Tofu, Pressed
Into Six Rounds 1/2 lb Fresh Mushrooms Sliced
1 1/2 c Tomato & Garlic Sauce, 1/2 c Chopped Green Pepper
Drained 1 1/2 tb Grated Parmesan
Preheat Oven To 375 F.
Place Pita Bread Rounds On Cookie Sheet & Spread With Tomato & Garlic
Sauce. Crumble Tofu Over Each Pizza Crust. Top With Green Pepper &
Mushrooms. Sprinkle With Cheese. Bake 15 Min.
(Fat 6.6. Chol. 1.0.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Tofu Tacos
Categories: Vegetarian
Servings: 6
12 oz Tofu Drained 1/2 pk Taco Seasoning Mix
1/2 c Cooked Brown Rice 6 Corn Tortillas
1/2 Green Pepper Chopped 1/2 c Chopped Tomato
1/4 c Catsup 1/2 c Chopped Onion
1/2 ts Salt 1 1/2 c Shredded Lettuce
Combine Tofu, Rice, Green Pepper, Catsup, Salt & Taco Seasoning, Mixing
Throughly. Heat Skilet & Warm Tortillas Until Soft & Pliable. Fill Each
Tortilla With Tofu Mixture & Garnish With Tomato, Onion & Shredded Lettuce.
Season With Hot Sauce If Desired.
(Fat 3. Chol. O.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Turkey Tostadas
Categories: Poultry, Mexican
Servings: 6
6 (6 in.) Flour Tortillas 1 cn (8 Oz.) Tomato Sauce
1/2 lb Ground Turkey 1 ts Dried Oregano
1/4 c Minced Onion 1/2 ts Thyme
2 cl Garlic Minced Dash Of Hot Sauce
1 Jalapeno Pepper, Seeded & 1/4 c + 2 t. Mozzarella Cheese
Minced (1 1/2 Oz.)
1/4 C +2 T. Plain Low Fat Yogurt
Place Tortillas On A Baking Sheet, Bake At 350 F. For 7 To 10 Min. OR Until
Crisp. Set Aside. Combine Turkey, Onion, Garlic & Jalapeno Pepper in A
Large Skillet Coated With Cooking Spray; Cook Over Medium Heat Until Meat
Is No Longer Pink, Stirring To Crumble Meat. Add Tomato Sauce, Oregano,
Thyme & Hot Sauce; Stir Well. Simmer 10 Min. OR Until Thickened. Spread
About 1/3 C. Turkey & Tomato Sauce Mixture Over Each Reserved Tortilla;
Spinkle Each With 1 T. Mozzarella Cheese. Broil 8 Inches From Heat Until
Cheese Melts. Top Each Tostada With 1 T. Lowfat Yogurt. Garnish With
Jalapeno Pepper Slices If Desired.
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Vegetable Hummus Sandwiches
Categories: Sandwiches, Vegetarian
Servings: 8
1/2 c Finely Chopped Green 1/2 ts Mint Flakes
Onions 1 cn (15 Oz.) Garbanzo Beans
1/2 c Finely Chopped Green (Rinsed & Drained)
Pepper 4 (6 Inch) Whole Wheat Pita
3 tb Chopped Fresh Parsley Bread Cut in Half Crosswise
1 tb Sesame Seeds 1/2 c (2 Oz.) Monterey Jack
1 tb Low Cal. Mayonnaise Cheese
1/2 ts Oregano 1 md Tomato, Cut Into 8
1/2 ts Garlic Powder (1/4 Inch) Slices
1/8 tb Red Pepper 2 c Alfalfa Sprouts
Combine Green Onions, Green Pepper, Parsley, Sesame Seeds, Mayonnaise,
Oregano, Garlic Powder, Red Pepper & Mint Flakes in A 1- Quart Casserole.
Cover With Plastic Wrap & Vent. Microwave At Highfor 3 Min. Place This
Mixture & Garbanzo Beans in Processor. Process 1 Min. OR Until Smooth.
Spoon About 1/4 Bean Mixture (Hummus) Into Each Pita Half; Top With 1 T.
Cheese. Cover With Paper Towels & Microwave At High For 1 Min. Cut Tomato
Slices in Half. Open Sandwiches & Place 2 Tomato Slice Halves & 1/4 C.
Alfalfa Sprouts Into Each Sandwich Half. Serve Immediately.
(Fat 4.9. Chol. 6)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Angel Hair Pasta With Pimiento
Categories: Pasta, Rice
Servings: 4
1 ( 4 Oz.) Jar Sliced 1 tb Chopped Chives
Pimientos Undrained 1 ts Olive Oil
1/4 lb Fresh Angel Hair Pasta Dash Of Garlic Powder
2 tb Grated Parmesan Cheese
Drain Pimiento, Reserving 1 t. Juice; Set Aside.
Break Pasta Into Thirds; Cook in Boiling Water in A Large Saucepan30 Sec.
OR Until Tender But Still Firm. Drain Well; Place in A Warm Serving Bowl
With Pimientos, 1 t. Pimiento Juice, Cheese, Chives, Olive Oil & Garlic
Powder. Toss Well To Coat Before Serving.
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Chicken Filled Manicotti
Categories: Italian, Chicken
Servings: 4
3 (4 Oz.) Boned, Skinned 3 tb Water
Chicken Halves, Diced 1 ts Oil
1 1/2 ts Curry Powder 1/2 ts Hot Sauce
1 1/2 ts Paprika 1 1/2 c Sliced Green Onions
1/4 ts Salt 1 tb Flour
1/4 ts Pepper 1/2 ts Ground Cumin
2 cl Garlic 8 Manicotti Shells
1/4 ts Chicken Bouillon Granules 8 oz Plain Yogurt
1/2 c Hot Water 1 c Chopped Tomatoes
Combine Chicken, Curry Powder, Paprika, Salt, Pepper, & Garlic Mincedin A
Medium Bowl & Toss Well. Cover & Chill Mixture 1 Hour. Dissolve Bouillon in
Hot Water. Set Aside. Coat A Large Skillet With Vegetable Spray & Add Oil
& Place Over Medium Heat Until Hot. Add Chicken Mixture & Cook 3 Min.,
Stirring Constantly. Add Green Onions & Cook 2 Min. Stir in Flour & Cook 1
Min. Gradually Add Bouillon Mixture & Cook 3 Min. OR Until Thickened,
Stirring Constantly.Stuff Each Shell With About 1/2 C. Chicken Mixture.
Arrange in A Baking Dish Coated With Spray. Cover & Bake At 350 For 30
Min.Combine Yogurt, Tomatoes, Water, Cumin & Hot Sauce in A Bowl. Spoon
Over Manicotti. Serve Warm. 282 Cal. Per 2 Shells & 1/2 C. Sauce.
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---------- Recipe via Meal-Master (tm) v7.04
Title: Chicken Pasta Italiana
Categories: Italian, Pasta
Servings: 4
2 qt Water 1/8 ts Pepper
1/2 c Dry White Wine 2 tb Lemon Juice
4 (4 Oz.) Boneless, Skinned 4 oz Uncooked Rigatoni Pasta
Chicken Breasts 1 tb Olive Oil
4 cl Garlic 1 md Size Red Pepper Julienne
3 tb Thinly Sliced Basil 4 Ripe Olives Thinly Sliced
1/8 ts Salt
Bring Water To A Boil in Medium Sauce Pan. Add Wine, Chicken & Garlic.
Reduce Heat & Simmer 15 Min. OR Until Chicken Is Done. Remove Chicken &
Garlic From Broth, Reserving Broth. Let Chicken Cool. Cut Chicken Into 1/2
in. Pieces. Set Aside. Crush Garlic in A Small Bowl, Add Basil, Salt,
Pepper & Lemon Juice.Mix Well & Set Aside.
Bring Reserved Broth To A Boil. Add Pasta. Cook 12 Min. OR Until AL
Dente. Drain. Rinse Under Cold Water. Drain. Toss Pasta With Olive Oil.
Combine Resrved Garlic-Lemon Mixture, Chicken, Pasta, Bell Peppers & Olives
in A Large Bowl. Toss Gently. Chill At Least 1 Hour.Spoon Chicken Mixture
Onto Lettuce Lined Plates. (Fat 7.7. Chol. 72.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Eggplant Manicotti
Categories: Italian
Servings: 4
1 md Eggplant (1 Lb. About) Vegetable Cooking Spray
2 cl Garlic Sliced 3 c Tightly Packed Fresh
1 Red Bell Pepper Spinach (About 1/4 Lb.)
3 lg Plum Tomatoes 1/2 c Low Fat Cottage Cheese
1 tb Dried Thyme 1/4 ts Pepper
1/4 ts Salt 1 tb Lemon Juice
8 Cooked Manicotti Shells 3 tb Grated Parmesan
Make Several 1/2 in. Slits On Eggplant. Insert Garlic Slices. Bakeat 350
For 1 Hour. Let Cool. Peel & Cut Into 1-Inch Cubes. Cut Pepper in Half
Lengthwise. Place Pepper, With Skin Side Up On A Baking Sheet. Flatten With
Palm Of Hand. Broil 3 in. From Heat 10 Min. OR Until Charred. Place in Ice
Water, Let Stand 5 Min. Remove From Water, Peel & Discard Skins.
Knife Blade in Processor; Add Eggplant, Pepper, Tomatoes, Thyme & Salt.
Process Mixture Until Chopped. Stuff Each Shell With 1/3 C. Mixture. Put
in Baking Dish Coated With Spray. Cover & Bake At 350 For 30 Min.
Wash Processor Bowl & Blade. Combine Spinach Cottage Cheese, Lemonjuice,&
Pepper in Processor & Process Until Smooth. Spoon Spinach Mixture Over
Shells And Sprinkle With Parmesan. Cover And Let Stand 5 Min.
Yield: 4 Servings ( About 203 Cal. Per 2 Shells And 1/3 C. Sauce.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Fusilli With Vegetables
Categories: Italian
Servings: 6
3 tb Olive Oil 1/3 c Chopped Fresh Parsley
1 tb Lemon Juice 1/4 c Chopped Fresh Basil OR
4 tb Parmesan Grated 2 ts Dried
1/2 lb Small Zucchini, Cut Into 2 cl Garlic minced
1/4 In Thick Slices, 1/4. 2 md Shallots Minced
Broth 1/2 ts Marjoram
1/2 lb Ripe Plum Tomatoes Diced OR 1/2 ts Salt
1 1/4 c Canned Diced Tomatoes 1/2 lb Fusilli OR Short Pasta
Place 2 T. Of Oil On One Small Plate & 3 T. Parmesan On Another.Dip One
Side Of Each Zucchini Slice in Oil, Then Parmesan. Arrangecheese Side Up On
Broiler Pan. Combine Tomatoes, Parsley, Basil, Shallots, Garlic, Marjoram,
Salt, Remaining 1 T. Of Oil in A Bowl. Preheat Broiler. Cook Fusilli OR
Other Short Pasta Until Just Tender But Firm To The Bite. Rinse With Cold
Water. Drain. Add To Tomato Mixture. Mix in 1/4 C. Chicken Broth And Lemon
Juice. Broil Zucchini 5 Inches From The Heat Source Until Bubbly & Golden
Brown. About 3 Min. Add To Pasta And Toss. Garnish With Basil Leaves.
Sprinkle With Remaining 1 T. Cheese. Serve At Room Temperature.
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Lasagna Rolls With Tomato-Fennel
Categories: Italian
Servings: 8
2 lg Garlic Cloves Minced 1/2 ts Fennel Seeds,
3/4 lb Mushrooms Sliced 1/4 ts Pepper
1/2 c Diced Red Bell Pepper 1 (14 1/2 Oz.) Can Whole
1 ts Thyme Tomatoes Undrained &
1/4 ts Salt, Pepper Choppped
1 (10 1/2 Oz.) Pkg. 1 tb Tomato Paste
Firm Tofu Drained & 8 Cooked Lasagna Noodles
Crumbled 1 1/2 c (6 Oz.) Shredded
1 c Thinly Sliced Green Onions Mozzarella Cheese
2 c Finely Chopped Fennel Bulb
Coat A Large Skillet With Spray. Place Over Medium Heat Until Hot. Add
Garlic; Saute 2 Min. Add Mushrooms, Diced Red Pepper, Thyme, Salt & Black
Pepper; Cook Over High Heat 8 Min. OR Until Liquid Evaporates, Stirring
Constantly. Combine Mushroom Mixture & Tofu in A Medium Bowl. Stir Well
And Set Aside. Wipe Pan Dry With A Paper Towel; Coat With Cooking Spray.
Place Over Medium-High Heat Until Hot. Add Green Onions & Saute 3 Min.
Stirring Frequently. Add Fennel Bulb, Fennel Seeds, Black Pepper & Salt;
Cook 3 Min., Stirring Frequently. Add Tomatoes & Tomato Paste; Cook An
Additional 5 Min. Remove From Heat. Spread 1 C. Tomato Mixture Over
Bottom Of An 8-Inch Square Baking Dish.
Spread 1/3 C. Mushroom Mixture Over Each Noodle. Sprinkle Each With 3 T.
Cheese. Roll Up Jellyroll Fashion, Beginning At The Narrow End. Arrange
Rolls, Seam Side Down in The Tomato Mixture in Baking Dish. Spoon Remaining
1 1/2 C. Tomato Mixture Over The Rolls. Cover And Bake At 350 For 15 Min.
Uncover & Bake An Additional 10 Min.
(Chol. 6, Pro. 13, Fat 7.2, Carb. 29.8, Sodium 205, Calcium 142)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Lasagne Rolls
Categories: Italian
Servings: 6
-----------------------------------SAUCE-----------------------------------
4 ts Olive Oil 1 ts Dried Basil, 1/2 t. Marjoram
2 md Onions Chopped 1/2 ts Pepper, 1/4 t. Rosemary
2 md Garlic Cloves Minced 1/2 c Dry White Wine
1 md Red Pepper Chopped 1 cn Tomatoes Undrained (1 lb)
1 md Carrot Minced 2 tb Tomato Paste
----------------------------------FILLING----------------------------------
1 tb Olive Oil 1/8 ts Rosemary,
1/2 lb Mushrooms Coarsely Chopped 1/8 ts Mace
1 lg Leek Coarsely Chopped 1/8 ts Pepper
1 md Shallot Coarsely Chopped 8 tb Parmesan Cheese
1 md Garlic Clove Minced 6 Lasagne Noodles (Ruffled
1/4 ts Marjoram Edges)
1/4 ts Grated Lemon Peel
Sauce: Heat Oil in Heavy Large Skillet Over Medium-High Heat. Add Onions,
Garlic, Pepper, Carrot, Basil, Marjoram, Pepper & Marjoram. Cook Until
Vegetables Are Tender, Stirring Frequently. Add Wine & Boil Until Almost
All Liquid Evaporates, About 5 Min. Add Tomatoes; Break Up Large Pieces
With Spoon. Mix in Tomato Paste. Reduce Heat To Low, Cover & Cook 45
Min., Stirring Occasionally. Uncover & Simmer Until Sauce Thickens
Slightly, Stirring Frequenlty, About 10 Min. (Can Be Prepared 1 Day Ahead
And Refrigerated.)
Filling: Heat Oil in Skillet Over Medium Heat. Add Mushrooms, Leek,
Shallot, Garlic, Marjoram, Lemon Peel, Rosemary, Mace & Pepper & Cook 30
Min., Stirring Occasionally. Uncover & Simmer Until Reduced To Thick
Paste, Stirring Occasionally, About 10 Min. Mix in 5 T. Parmesan & Salt.
Transfer To Small Bowl. Cover & Refrigerate At Least 20 Min. (Filling Can
Be Prepared 1 Day Ahead.)
Preheat Oven To 375. Cook Noodles Until Tender But Firm To Bite. Drain &
Submerge in Cold Water & Drain. Spread Half Of Tomato Sauce Over Bottom Of
9 in. Square Baking Pan. Pat 1 Noodle Dry. Place On Work Surface. Spread 3
T. Filling On Noodle, Leaving 1 1 /2 Inch Border At Each End. Roll Up Jelly
Roll Fashion. Arrange Seam Side Down Over Sauce. Repeat With Other
Noodles, Arranging in Pan So They Just Touch. Cover With Foil And Bake 25
Min. Spoon Remaining Saucedecoratively Over Rolls. Cover & Bake 20 Min.
Sprinle With Remaining 3 T. Parmesan. Bake Uncovered Until Cheese Melts,
About 5 Min.
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Linguine With White Clam Sauce #2
Categories: Italian
Servings: 4
2 cn (6 1/2 Oz. ) Minced Clams, 1/2 ts Garlic Powder
Undrained 1/8 ts Pepper
1/2 c Chopped Onion 4 c Hot Cooked Linguine
2 tb Fresh Minced Parsley 2 tb Grated Parmesan
Drain Clams, Reserving Liquid; Set Aside. Coat A Large Nonstick Skillet
With Cooking Spray; Place Over Medium High Heat Until Hot. Add Onion; Saute
Until Tender. Add Reserve Clam Liquid; Reduce Heat & Simmer Uncovered 15
Min. Stir in Clams, Parsley, Garlic powder & Pepper. Cook Until Thoroughly
Heated. Combine Clam Mixture & Linguine in A Large Bowl. Toss Well.
Sprinkle With Parmesan Cheese & Serve Immediately.
(Fat 2.4, Chol. 26)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: New Vegetable Lasagna
Categories: Italian, Vegetarian
Servings: 6
1 (10 Oz. ) Pkg. Chopped 1/4 c Burgendy OR Dry Red Wine
Spinach, Thawed & Drained 1/4 c Tomato Paste
1 (12 Oz.) Carton Low Fat 2 ts Dried Basil
Cottage Cheese 1 1/2 ts Dried Oregano
2 Egg Whites Beaten 1 ts Dark Brown Sugar
2 ts Olive Oil 1/2 ts Pepper
3/4 c Minced Onion 1/4 ts Salt
1 c Sliced Mushrooms 6 Lasagna Noodles, Uncooked
2 cl Garlic Minced 5 c Thinly Sliced Zucchini
2 (14 1/2 Oz.) Cans Tomatoes, 1 1/4 c (5 Oz.) Shredded
Drained & Chopped Part-Skim Milk Mozzarella
1/4 c Fresh Minced Parsley 2 tb Grated Parmesan
Press Spinach Between Paper Towels. Combine Spinach, Cottage Cheese, & Egg
Whites in A Medium Bowl. Stir Well. Set Aside. Coat A Large, Nonaluminim
Saucepan With Cooking Spray; Add Oil & Place Over Medium-High Heat Until
Hot. Add Onion & Saute 3 Min. OR Until Tender. Add Mushrooms & Garlic;
Saute 2 Min. OR Until Mushrooms Are Tender. Add Tomatoes, Parsley, Red
Wine, Tomato Paste, Basil, Oregano, Brown Sugar, Pepper & Salt. Stir Well.
Reduce Heat & Simmer Uncovered 20 Min. Remove Tomato Mixture From Heat.
Set Aside.
Coat A 12 X 8 X2 Inch Baking Dish With Cooking Spray. Spoon One- Third Of
Tomato Mixture Into Baking Dish. Arrange 3 Noodles Lengthwise in A Single
Layer Over Tomato Mixture. Top With 1 1/4 C. Spinach Mixture. Layer 2 1/2
C. Zucchini Over Spinach. Sprinkle With 1/2 C. Mozzarella. Repeat Layers;
Top With Remaining Tomato Mixture. Cover & Refrigerate 9 Hours. Bake
Uncovered At 350 Degrees For 1 Hour 30 Min. Uncover & Sprinkle With
Remaining 1/4 C. Mozzarella Cheese & Parmesan. Let Stand 5 Min. Before
Serving.
(Fat 9.6. Chol. 68.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Pasta & Vegetables
Categories: Italian, Pasta
Servings: 4
1 c Part Skim Milk Ricotta 2 c Broccoli Florets
1/2 c Grated Mozzarella 1 c Minced Onions
1/2 c Grated Romano Cheese 3 md Carrots Sliced
3 Egg Whites (Optional) 2 Celery Stalks Sliced
1/2 ts Dried Thyme 1/2 lb Spaghetti
1/2 ts Dried Oregano 1 tb Vegetable Oil
1/8 ts Garlic Powder 1 c Diced Fresh Tomatoes
Salt & Pepper 1/2 c Chopped Fresh Parsley
Combine Cheeses, Egg Whites, Thyme, Oregano, Garlic Powder, Salt & Pepper
in Medium Bowl. Set Aside.Steam Broccoli, Onions, Carrots & Celery Until
Broccoli Is Crisp-Tender, About 5 Min.
Add Pasta & Oil To Large Pot Of Boiling Water & Cook Until Pasta Is Just
Tender But Still Firm To Bite, About 5 Min. Drain. Return To Pot. Add
Steamed Vegetables & Toss. Add Cheese Mixture & Toss. Transfer To Serving
Bowl. Spoon Tomatoes in Center Of Pasta. Garnish Edges With Parsley.
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---------- Recipe via Meal-Master (tm) v7.04
Title: Pasta Primavera No. 1
Categories: Italian
Servings: 2
1 c Nonfat Dry Milk 1/2 c Sliced Mushrooms
1/2 ts Basil, 1 Clove Garlic 1/4 c Chopped Onions
1/4 ts Salt, Dash Of Pepper 1/4 c Frozen Peas
1/4 c Grated Parmesan 1 oz Fat Free Ham, Julienned
1/2 c Diced Zucchini 1 tb Sliced Pimentos
1/2 c Broccoli Flowerettes 1 c Uncooked Pasta Twists
In Saucepan, Boil Milk, Basil, Salt & Pepper. in Cup Mix Cornstarch& Water.
Add To Milk & Boil, Stirring Constantly. Stir in Parmesan& Cover. Cook
Pasta According To Package Directions. in Skillet, Saute Garlic, Zucchini,
Broccoli, Mushrooms, Onions & Ham in Oil Until Tender. Add Peas, Pimentos &
Pasta & Heat. Pour Sauce Over, Toss & Serve Immediately.
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Quick Spaghetti With Meat Sauce
Categories: Italian, Pasta, Poultry
Servings: 4
1 lb Raw Ground Turkey 1/4 ts Garlic Powder
3 tb Minced Onion 1 cn (6 Oz.) Tomato Paste
1 c Water 2 tb Grated Parmesan
1 1/2 ts Italian Seasoning 2 c Hot Cooked Spaghetti
1/8 ts Salt
Coat A Large Skillet With Cooking Spray. Place Over Medium Heat Until Hot.
Add Turkey & Onion; Cook Until Turkey Is Browned, Stirring To Crumble.
Drain Well. Return To Skillet. Stir in Water & Italian Seasoning, Salt,
Garlic Powder & Tomato Paste. Bring To A Boil. Reduce Heat & Simmer
Uncovered 10 Min. OR Until Thickened, Stirring Occasionally. Serve Over
Spaghetti; Sprinkle With Cheese.
334 Cal. Per 3/4 C. Sauce, 1/2 C. Spaghetti & 1 1/2 t. Cheese.
(Fat 12.2, Chol. 74.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Shrimp Pasta Salad
Categories: Salads, Pasta, Seafood
Servings: 6
1 ts Chicken Bouillon Granules 1 tb White Wine Vinegar
1 c Water 1 tb Dijon Mustard
2 Bay Leaves 6 oz Uncooked Seashell
1 c Dry White Wine Macaroni
1 sm Lemon Thinly Sliced 1 lg Red Bell Pepper Chopped
1 sm Onion Thinly Sliced 1 c Frozen Peas Thawed
3 cl Garlic 3/4 c Minced Fresh Basil
1/4 ts Red Pepper Flakes 1/2 c Minced Purple Onion
1 lb Medium Fresh Shrimp 1/4 c Minced Parsley
2 tb Olive Oil 1/8 tb Red Pepper
Combine Bouillon Granules, Water, White Wine, Lemon, Onion, Garlic, Bay
Leaves & Red Pepper Flakes. Bring To A Boil; Add Shrimp & Cook 3 To 5 Min.
Remove Shrimp From Broth, Reserving Broth. Rinse Shrimp Under Cold Water.
Chill. Peel & Devein. Set Aside. Strain Broth Mixture, Reserving 1/2 C.
Liquid & Garlic. Discard Lemon, Onion & Bay Leaves. Add Reserved Liquid &
Garlic, Oil, Vinegar & Mustard To Process. Blend Until Mixture Is Smooth.
Cook Macaroni According Package Directions. Drain. Rinse Under Cold Water
& Drain Again. Combine Macaroni, Bell Pepper, Peas, Basil, Purple Onion,
Parsley & Red Pepper in A Large Bowl. Add Reserved Broth Mixture, Tossing
Well To Coat. Add Reserved Shrimp & Toss Gently. Cover & Chill
Thoroughly.
(Fat 11. Chol. 38.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Spa Pizzas
Categories: Pizza
Servings: 4
3 tb Olive Oil 1/2 c Diced Red Pepper
1/2 c Minced Onions 4 8-Inch Flour 0R 6-Inch Corn
1 c Tomato Sauce Tortillas
1/2 ts Oregano 1/2 c Black Olives
1/4 ts Italian Seasoning 1 c Grated Mozzarella Cheese
3/4 c Sliced Mushrooms 1/2 c Diced Green Pepper
1/2 md Zucchini, Thnly Sliced
Heat 2 T. Oil in Heavy Medium Saucepan Over Medium Heat. Add Onions & Cook
Until Golden, Stirring Occasionally, About 5 Min. Stir in Tomato Sauce,
Garlic, Oregano & Italian Seasoning. Simmer Until Thickened, About Five
Minutes. Heat Remaining 1 T. Oil in Skillet Over Medium Heat. Add Mushrooms
& Zucchini & Cook Until Tender, Stirring Occasionally, Aboutfive Min. Set
Aside. Preheat Oven To 350. Place Tortillas On Baking Sheet & Bake Until
Crisp, About 4 Min. Spread About 1/4 C. Sauce Over Each. Sprinkle Each
With 1/4 C. Cheese. Top Pizzas With Mushrooms, Zucchini, Peppers & Olives.
Bake Until Cheese Melts, About 5 Min. Serve.
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---------- Recipe via Meal-Master (tm) v7.04
Title: Spinach-Ricotta Stuffed Shells
Categories: Italian
Servings: 5
Vegetable Cooking Spray 1/4 ts Pepper Divided
1 c Chopped Onion 15 Cooked Jumbo Macaroni
6 c Chopped Fresh Spinach Shells
1 1/4 c Minced Cabbage 1 cn (10 1/2 Oz.) Chicken Broth
2 tb Chablis OR Dry White Wine 1 cn (6 Oz.) Tomato Paste
2/3 c Part-Skim Ricotta 1/4 ts Salt
2 tb Minced Fresh Parsley 1/4 ts Ground Nutmeg
Coat A Large Skillet With Spray. Place Over Medium Heat Until Hot. Add
Chopped Onion & Saute Until Tender. Add Spinach, Cabbage & Wine. Saute 4
Min. Stir in Ricotta Cheese, Parsley & 1/8 t., Pepper. Saute 2 Min. Stuff
Each Shell With 2 1/2 t. Spinach Mixture. Arrange in Shallow Baking Dish
Coated With Spray. Set Aside. Combine Remaining 1/8 t. Pepper, Broth,
Tomato Paste, Salt & Nutmegin A Small Bowl. Spoon Over Shells. Cover & Bake
At 350 For 30 Min. OR Until Heated Thoroughly.
Yields 5 Servings (About 193 Cal. Per 3 Shells & 1/3 C. Sauce)
(Fat 3.8 Grams. Per Serving, 194 Calories.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Turkey Stuffed Shells
Categories: Poultry, Pasta
Servings: 8
1 c Diced Onion Divided 1/2 ts Red Pepper
1/2 c Diced Carrot 1/2 c Burgendy OR Dry Red Wine
1 lb Raw Ground Turkey 1/4 c Parmesan Divided
2 tb Flour 1 cn (14 Oz.) Tomatoes,
Salt & Pepper, Undrained & Chopped
1/2 ts Oregano 16 Cooked Macaroni Shells
Coat A Skillet Cooking Spray. Place Over Medium Heat Until Hot. Add 1/2 C.
Onion & Carrot; Saute 5 Min. Add Turkey; Cook 5 Min. OR Until Turkey Is
Browned. Drain; Wipe Skillet Dry With Paper Towels. Return Turkey To
Skillet. Add Flour, 1/4 t. Salt, 1/4 t. Pepper, Oregano, Dried Red Pepper
Flakes, & Red Wine. Stir Well. Cook 4 Min. OR Until Thickened, Stirring
Constantly. Add 2 T. Cheese; Stir Well. Place Mixture in A Bowl; Let Cool.
Coat Pan With Cooking Spray & Place Over Medium Heat Until Hot. Add
Remaining 1/2 C. Onions; Saute 3 Min. Add Tomatoes, 1/4 t. Salt, 1/4 t.
Pepper. Cook 7 Min, Stirring Occasionally. Stuff Each Shell With 3 T.
Turkey Mixture. Our Half Of Sauce in Bottom Of An 8-Inch Round Baking Dish.
Arrange Shells Over Sauce; Spoon Remaining Sauce Over Shells. Cover And
Bake At 350 For 30 Min. Sprinkle With Remaining 2 t. Cheese.
About 187 Cal. Per 2 Shells & 3/12 T. Sauce. (Pro. 14.8, Fat 6.4, Carb.
17.7, Chol. 38, Sodim 248, Cal. 77)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Barley Basil Pilaf
Categories: Side dish
Servings: 7
2 ts Vegetable Oil Basil OR Plain Basil
1 c Pear Barley Uncooked 1/4 c Thinkly Sliced Green
2 c Chicken Broth Onions
1/2 ts Salt 1/8 ts Ground Nutmeg
1/3 c Minced Fresh Cinnamon
Heat Oil in A 1 Quart Saucepan Over Medium Heat Just Until Hot, Not
Smoking. Add Barley & Cook 5 Min. OR Until Browned, Stirring Constantly.
Add Chicken Broth & Salt, Bring To A Boil. Cover & Reduce Heat & Simmer 30
Min. OR Until Barley Is Tender And Liquid Is Absorbed. Remove From Heat.
Stir in Basil, Green Onions & Nutmeg.
Fat 1.6. Chol. O.
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---------- Recipe via Meal-Master (tm) v7.04
Title: Broiled Chicken Fajitas
Categories: Mexican, Chicken
Servings: 2
1/2 lb Boned, Skinned Chicken Flavoring
Breasts 1 tb Vegetable Oil
1 tb Lemon Juice 1/2 c Green Pepper Strips,
1/2 ts Garlic Powder 1/2 c Thin Onion Wedges
1/2 ts Seasoned Salt 1/2 c Tomato Wedges
1/4 ts Each Oregano & Pepper 1/4 c Mild Picante Sauce
Few Drops Liquid Smoke
in Bowl, Combine First 7 Ingredients & 1 1/2 t. Oil. Cover & Refrigerate 2
To 8 Hours. Broil Chicken Until No Longer Pink in The Center. Meanwhile,
in A Large Skillet, Saute Green Peppers & Onions in Remaining Oil Until
Crisp-Tender. Add Tomatoes & Saute 1 Min. Stir in Picante Sauce & Heat
Through. Cut Chicken Into Thin Strips& Top With Vegetables. Serve With
Four Hot Corn Tortillas.
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---------- Recipe via Meal-Master (tm) v7.04
Title: Cajun Spiced Chicken
Categories: Cajun, Chicken
Servings: 8
1 c Vegetable Juice Cocktail (1 /2 lB.)
2 tb Red Wine Vinegar 2 tb Chopped Celery
2 ts Hot Sauce 2 tb Diced Green Bell Pepper
1/2 ts Oregano 2 tb Chopped Onion
1 cl Garlic 1 tb Cornstarch
4 Skinned Drumsticks 4 c Hot, Cooked Regular Rice
Combine Vegetable Juice, Vinegar, Hot Sauce, Oregano, Minced Garlic in A
Large Shallow Container; Stir Well. Add Chicken, Turning Once To Coat.
Marinate in Refrigerator 30 Min. Remove From Marinade, Reserving Marinade.
Place Chicken On Microwave Glass Platter; Cover With Plastic Wrap, Turning
Back 1 Corner To Vent. Microwave At High 8 To 10 Min. OR Until Chicken Is
Done, Giving Dish A Quarter-Turn At 2 Min. Intervals. Let Chicken Stand,
Covered, 5 Min. Combine Celery, Pepper & Onion in A 1-Quart Glass Measure;
Microwave At High 3-4 Min. OR Until Vegetables Are Tender. Combine Reserved
Marinade & Cornstarch, Stirring Until Smooth. Add To Vegetable Mixture &
Micro- Wave Uncovered At High 1-2 Min. OR Until Thickened. Serve Chicken
Overrice; Top With Sauce. About 272 Cal. Per Chicken Piece & 1/2 C. Rice.
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---------- Recipe via Meal-Master (tm) v7.04
Title: Chicken & Dumplings
Categories: Chicken
Servings: 6
6 1/2 c Water Divided 1/2 ts Pepper
4 (8 Oz.) Chicken Breast 1 ts Lemon Juice
Halves 4 Drops Hot Sauce
1 1/2 c Sliced Mushrooms 1 cl Garlic Minced
3/4 c Diced Carrots 1 1/4 c + 2 T. Flour, Divided
2 tb Chopped Onion 1 ts Baking Powder
3/4 ts Poultry Seasoning 1/2 c Skim Milk
1/2 ts Salt
Place 6 Cups Water And Chicken, Mushrooms, Carrots, Onion in A Large Dutch
Oven. Bring To A Boil; Cover. Reduce Heat & Simmer 45 Min. OR Until Chicken
Is Tender. Remove Chicken From Broth & Let Each Cool Separately. Discard
Bones & Skin. Cut Chicken Into Bite Size & Add To Vegetable Mixture. Cover
& Chill 8 Hours. Skim Fat From Broth & Discard. Stir in Poultry Seasoning,
Salt, Pepper, Lemon Juice, Hot Sauce & Garlic.
Combine 1/4 C. Plus 2 T. Flour & Remaining 1/2 C. Water; Stir Well. Bring
Chicken Mixture To A Boil; Stir in Flour Mixture. Reduce Heat & Simmer
Uncovered 35 Min. OR Until Thickened.
Combine Remaining 1 C. Flour & Baking Powder. Add Milk, Stirring Just
Until Dry Ingredients Are Moistened. Drop Batter By Teaspoonfuls Into
Boiling Broth; Cover. Reduce Heat And Simmer 15 Min. OR Until Dumplings
Are Tender.
Pro. 26.4, Fat 3.7, Carb. 27.9, Chol. 61, Iron 2.1, Sodium 317, Calcium
82
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---------- Recipe via Meal-Master (tm) v7.04
Title: Chicken & Mushrooms Marsala
Categories: Italian, Chicken
Servings: 4
1 cn (15 Oz.) Tomato Sauce 1/8 ts Pepper
With Herbs 2 lb Frying Chicken Pieces,
8 oz Mushrooms Sliced Skinned
1/2 ts Sugar 2 tb Marsala Wine
1/4 ts Salt
in 13 X 9 X 2 Inch Baking Dish,Mix Sauce, Mushrooms, Sugar, Salt & Pepper.
Place Chicken in Dish & Coat With Sauce Mixture. Cover Tightly With Foil &
Bake At 350 F. For 30 Min. Turn Chicken Over & Bake, Uncovered, 30 Min.
Longer. Place Chicken On Serving Platter. Stir Marsala Into Sauce & Pour
Over.
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---------- Recipe via Meal-Master (tm) v7.04
Title: Chicken & Pea Pods
Categories: Oriental, Chicken
Servings: 4
1 lb Boned, Skinned Chicken 1 ts Gingerroot
Sliced in Very Thin Strips 1/2 c Each Carrot Strips, Sliced
1 1/2 ts Cornstarch Celery, Sliced Green Onions
1 tb Soy Sauce 1 cn Sliced Water Chestnuts
1 tb Dry Sherry Drained
1 ts Minced Garlic 1 pk Frozen Chinese Pea Pods
1/2 tb Oil
-----------------------------------SAUCE-----------------------------------
1/2 c Chicken broth 1 tb Cornstarch
2 tb Soy Sauce 1 ts Sugar
Mix Chicken, Cornstarch, Soy Sauce & Sherry. in Skillet, Heat 1 T. Oil
Over High Heat. Stir in Garlic & Ginger. Add Chicken & Stir Fry Until No
Longer Pink. Remove. in Remaining Oil, Stir Fry Carrots & Celery 1 Min.
Add Green Onions & Stir Fry 30 Seconds. Add Water Chestnuts & Pea Pods.
Stir Sauce & Add To Vegetables. Cook, Stirring Until Boiling. Return
Chicken To Pan & Heat Through.
Sauce: Mix ingredients over medium heat in small saucepan. Pour over
chicken.
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Chicken & Red Cabbage
Categories: Chicken
Servings: 4
4 c Finely Shredded Red 1 tb Cornstarch
Cabbage 1 c Skim Milk
1 tb Vinegar 1 tb Fresh Dillweed
4 (4 Oz.) Skinned, Boned 1/2 ts Chicken Bouillon Granules
Chicken Breasts Fresh Dill Sprigs (Opt.)
1 tb Low Cal. Oleo
Combine Cabbage & Vinegar in Medium Bowl; Toss Gently To Coat.Place in A
Shallow 2 Quart Casserole Coated With Cooking Spray. Arrange Chicken Over
Cabbage With Thickest Portions Towards Outsideand Cover With Plastic Wrap,
Turning Back 1 Corner To Vent. Microwave At High 8 Min.. Let Stand Covered
5 Min. Melt Oleo in A 2 Cup Glass Measure. Add Milk, Cornstarch, Dillweed
& Bouillon Granules; Stir Well. Microwave At High 3-4 Min. OR Until
Thickened, Stirring After 2 Min. Serve With Cabbage On Bottom, Then Chicken
And Sauce Over Chicken. Garnish With Dill Sprigs.
204 Cal. Per Chicken Breast Half, 1/2 C. Cabbage & 1/4 C. Sauce.
(Fat 5, Chol. 74.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Chicken Breast With Sage & Nutmeg
Categories: Chicken
Servings: 4
4 (4 Oz.) Boneless Skinned 1 tb Olive Oil
Chicken Breasts 1/4 c Dry Vermouth
2 tb Flour 1 md Size Red Bell Pepper
2 tb Finely Chopped Fresh Sage Cut Into Julienne Strips
1/4 ts Grated Nutmeg Fresh Sage Sprigs
1/8 ts Salt, 1/8 t. Pepper
Trim Fat From Chicken. Combine Flour, Sage, Nutmeg, Salt & Pepper. Dredge
Chicken in This Mixture & Set Aside. Heat Oil in Large Skillet Over
Medium-High Heat Until Hot. Add Chicken; Cook 6 To 7 Min. On Each Side OR
Until Browned. Add Vermouth & Bell Pepper. Reduce Heat & Simmer 5 Min. OR
Until Chicken Is Tender. Transfer Chicken To Platter; Spoon Sauce Over
Chicken & Garnish With Sage Sprigs.
( Fat 6.7. Chol. 72.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Chicken Broccoli Salad
Categories: Salads, Chicken
Servings: 2
1/3 c Uncooked Bulgur Skinned
(1 C. Cooked Brown Rice 1/2 c Broccoli Flowerets
May Be Substituted For 2 tb Minced Green Onions
Bulgur.) 1 ts Lime Juice
2 2/3 c Boiling Water Divided 1/4 ts Pepper
1 ts Chicken Bouillon Granules 1/4 ts Crushed Red Pepper Flakes
1 cl Garlic Crushed 1 ts Minced Gingerroot
1 (10 Oz.) Chicken Breast
Combine Bulgur & 2/3 C. Boiling Water in A Large Bowl; Let Stand 30 To 45
Min. OR Until Liquid Is Absorbed. Set Aside.
Combine Bouillon Granules, Garlic, & Remaining 2 C. Boiling Water in A
Medium Saucepan. Bring To A Boil Over High Heat; Add Chicken. Cover,
Reduce Heat & Simmer 20 Min. OR Until Chicken Is Tender. Remove Chicken &
Let Cool. Discard Broth. Bone Chicken & Cut Into Bite Side Pieces,
Combine With Reserved Bulgur. Steam Broccoli 5 Min. OR Until Crisp Tender.
Add To Chicken Mixture. Add Green Onions, Lime Juice Pepper, Red
Pepperflakes & Gingerroot To Chicken Mixture, Tossing Well. Cover & Chill 2
To 3 Hours.
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Chicken Chili
Categories: Chili, Chicken
Servings: 8
1 lb Skinned & Boned Chicken Pepper
Breasts Cut Into 1 Inch 1/2 lb Ground Round
Cubes 2 Bay Leaves
2 tb Corn Oil 3 tb Chili Powder
4 md Onions, Chopped 3 cn Undrained Tomatoes
2 lg Green Peppers, Coarsly (1 lb ea)
Chopped 1 sm Avocado Cut Into 1/4 in.
3 lg Garlic Cloves Minced Dice
1 ts Cumin 1 c Plain Lowfat Yogurt
1 ts Oregano 1/3 c Minced Fresh Cilantro OR
1/2 ts Thyme Italian Parsley
Salt
Wrap Chicken & Freeze Until Firm, But Not Solid. Grind Coarsely in
Processor, Using On\Off Turns. Heat Oil in Large Dutch Oven Over
Medium-High Heat. Add Onions, Green Peppers & Garlic & Cook Until Golden
Brown, Stirring Frequently, About 15 Min. Mix in Cumin, Oregano, Coriander
& Thyme & Stir 2 Min. Add Chicken, Ground Round & Bay Leaves. Cook Until
Meat & Chicken Are No Longer Pink, Breaking Up With A Spoon, About 5 Min.
Add Chili Powder. Reduce Heat To Medium & Cook 5 Min, Stirring Frequently.
Add Tomatoes, Breaking Up Large Pieces With A Spoon. Mix in Tomato Paste,
Salt & Pepper. Reduce Heat, Cover & Simmer 45 Min., Stirring Occasionally.
Uncover, Reduce Heat To Lowest Setting & Cook 1 1/2 Hours, Stirring
Frequently Near End & Adding Water If Necessary, To Prevent Buring. Adjust
Seasoning.(Can Be Prepared 1 Day Ahead & Refrigerated.) Sprinkle Avocado
With Lemon Juice. Ladle Chili Into Large Soup Bowls. Spoon 2 T. Yogurt in
Center Of Each. Top With Diced Avocado And Minced Cilantro. Serve Hot.
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---------- Recipe via Meal-Master (tm) v7.04
Title: Chicken Mozzarella
Categories: Italian, Chicken
Servings: 8
1/2 c Whole Wheat Breadcrumbs 1 tb Minced Fresh Parsley
1/4 c Wheat Germ 1 ts Dried Basil
8 Boneless, Skinned Chicken 1/8 ts Pepper
Breast Halves (2 Lbs.) 1 ts Dried Oregano
1/2 c Skim Milk 1 cl Garlic Minced
2 ts Sesame OR Vegetable Oil 1/2 c (2 Oz) Shredded Mozzarella
1 cn (8 Oz.) Tomato Sauce
Combine Breadcrumbs & Wheat Germ; Set Mixture Aside. Trim Excess Fat From
Chicken. Place Chicken Between 2 Sheets Waxedpaper & Flatten To 1/4 Inch
Thickness, Using A Rolling Pin OR Meat Mallet. Dip Chicken in Milk, Dredge
in Bread Crumb Mixture. Coat A Large Skillet With Cooking Spray. Add Oil &
Place Over Medium Hot Heat Until Hot. Add Chicken To Skillet & Cook Until
Browned On Both Sides. Drain On Paper Towels. Pour One Third Of Tomato
Sauce in Bottom Of A 13 X 9 X2 in. Baking Dish Coated With Cooking Spray.
Place Chicken Breasts in Dish. Pour Half Of Remaining Tomato Sauce Over
Chicken; Sprinkle With Parsley, Basil, Oregano, Pepper, Garlic & Cheese.
Top With Remaining Tomato Sauce. Bake At 350 For 30 Min.
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Chicken Vegetable Casserole
Categories: Casseroles, Chicken, Microwave
Servings: 6
6 (4 Oz.) Boned, Skinned 1/4 ts Poultry Seasoning
Chicken Breast Halves 1 c Skim Milk Divided
1 c Thinly Sliced Carrots 1/4 c (1 Oz.) Shredded Swiss
2 tb Water Cheese
1 lb Unpeeled Red Potatoes, 1 ts Sage
Cut Into 1/8 in. Thick 1/4 ts Salt
Slices 1/4 ts Poultry Seasonng
2 tb Flour 1 c Frozen Peas
Arrange Chicken On A Micrwave Safe Platter With Thickest Portions outside;
Cover With Wax Paper. Microwwave At High 8 To 9 Min, Turning Breasts Over
& Rotating Dish Every 3 Min.; Let Cool. Cut Chicken Into Bite-Size Pieces.
Place Carrots & 2 T. Water in 2 1/ 2Quart Casserole; Cover With Plastic
Wrap & Vent. Microwave At High2 Min. Add Potatoes; Cover & Microwave At
High 6 To 8 Min. Drain.Combine Flour & 2 T. Milk in A 2 Cup Glass Measure.
Microwave At High2 To 3 Min, Stirring Every Min. Add Cheese, Sage, Poultry
Seasoning& Salt. Stir Until Cheese Melts. Place Half Of Chicken Pieces in
Thee2 1/2 Quart Casserole; Layer With Half Of Potato Mixture. Sprinkle With
Half Of The Peas; Top With Half Of Cheese Mixture, Spreading Evenly. Repeat
Layers & Cover With Plastic Wrap. Vent. Microwave At High 6 To 7 Min.;
Rotate Dish A Half Turn After 3 Min. Let Stand Covered 10 Min. Before
Serving.
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Chicken With Spicy Fruit Sauce
Categories: Chicken
Servings: 4
1 1/4 c Unsweetened Pineapple Chicken Breasts
Juice 1/4 c Low-Sugar Strawberry
1/4 c Golden Raisins Spread
1/2 ts Crushed Red Pepper 1/4 ts Cornstarch
2 cl Garlic Sliced Green Onion Strips
4 (4 Oz.) Boned, Skinned
Combine Pineapple Juice, Raisin, Red Pepper & Garlic in A Large Non-
Aluminum Skillet; Bring To A Boil. Add Chicken; Cover, Reduce Heat &
Simmer 10 Min. OR Until Chicken Is Done. Remove From Skillet & Keep Warm.
Bring Cooking Liquid To A Boil; Cook 7 Min. OR Until Reduced To 3/ 4C.;
Stirring Occasionally. Combine Strawberry Spread & Cornstarch; Stir Into
Cooking Liquid & Cook 1 Min. OR Until Syrupy. Serve Sauce Over Chicken;
Garnish With Green Onion Strips.
215 Cal. Per Chicken Breast Half & 3 T. Sauce. (Fat 1.5. Chol. 66.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Chicken-Asparagus Rolls
Categories: Chicken, Microwave
Servings: 4
12 Fresh Asparagus Spears 3 tb Chablis OR White Dry Wine
4 (4 0Z.) Boned, Skinned 1 ts Lime Juice
Chicken Breast Halves 1/2 tb Dried Whole Tarragon
1/4 c (1 Oz.) Shredded Swiss 1 ts Minced Fresh Parsley
2 c Sliced Mushrooms
Snap Off Tough Ends Of Asparagus, Remove Scales With Vegetable Peeler. Set
Aside. Trim Fat From Chicken. Place Each Breast Between Wax Paper & Flatten
To 1/4 in. Thickness. Place 3 Asparagus Spears On Each Chicken Breast; Top
With 1 T. Cheese. Roll Up Lengthwise; Secure With Wooden Picks. Place Seam
Side Down in A 10 Inch Glass Pie Plate Coatedwith Cooking Spray. Cover With
Plastic Wrap, Venting One Corner. Microwave At High 5 To 6 Min. OR Until
Done. Let Chicken Rolls Stand Covered 5 Min. Combine Mushrooms & Wine,
Lime Juice & Tarragon in A 1 Qt. Glass Measure. Microwave At High 2-3 Min.
Stirring Once. Stir in Parsley. To Serve, Remove Chicken Rolls From Cooking
Liquid, Spoon Mushroom Sauce Over Rolls.
About 194 Calories Per Roll And 1/4 C. Sauce.
(Fat 6.1. Chol. 79.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Chicken-Vegetable Tetrazzini
Categories: Italian, Pasta, Chicken, Microwave
Servings: 4
1 lb Boned, Skinned Chicken 2 tb Flour
Breasts Cut in 1/2 in. 2/3 c + 2 T. Skim Milk
Strips 2 tb Diced Pimento
2 cl Garlic Minced 2 tb Dry Sherry
1 c Frozen Peas 1/4 ts Salt
1 c Mushrooms, Quartered 1/4 ts Pepper
1 tb Oleo 2 c Cooked Hot Spaghetti
Place Chicken & Garlic in 2 Quart Glass Measure. Cover With Plastic Wrap &
Vent. Microwave At Medium-High 4 Min. Stirring Once. Add Peas; Cover &
Microwave At Medium-High 4 Min. Stirring Once. Stir in Mushrooms; Cover &
Microwave At Medium-High 2 To 3 Min. OR Just Until Chicken Is Done. Drain
Well. Set Aside. Place Oleo in 2 C. Glass Measure. Microwave At High 30
Sec. OR Until Oleo Melts. Add Flour; Stir Well. Gradually Add Milk,
Stirring Well. Microwave At High 4 Min. OR Until Thick & Bubbly, Stirring
Twice.Stir in Pimento, Dry Sherry, Salt & Pepper. Set Aside. Combine
Chicken & Pasta in A Large Bowl. Spoon Sauce Over Mixture. Toss Well.
(Fat 6.6, Chol. 73.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Citrus-Wine Chicken
Categories: Chicken, Low-cal
Servings: 4
1 Frying Chicken, Skinned & 1 c Orange Juice
Cut Up (Less Calories When 1 c White Wine
Skinned) 1 ts Worcestershire Sauce
1/4 ts Salt 1 cl Garlic Minced
1/4 ts Pepper 2 tb Cornstarch
1/4 ts Onion Powder 1/4 c Water
1/4 tb Paprika 3 Packets Equal
1 tb Oleo, Diet
Lightly Sprinkle Chicken Pieces With Salt, Pepper, Onion Powder & Paprika.
Place Chicken in Non Stick Shallow Casserole. Melt Oleo. Brush Chicken
Pieces. Bake At 375 For 40 Minutes. Combine Juice, Wine, Worcestershire
Sauce & Garlic. Pour Over Chicken. Cover & Bake 20 Min. OR Until Tender.
Remove Chicken. Combine Cornstarch & Water. Add To Pan Juices. Cook Over
Medium Heat, Stirring Constantly Until Thickened. Remove From Heat. Stir in
Equal. Serve Sauce Over Chicken.
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Crispy Corny Baked Chicken
Categories: Chicken
Servings: 4
1 Chicken Fryer (2-3 Lbs.) 1 c Skim Milk
Cut Up, Skin & Fat Removed 1 c Cornflake Crumbs
1/2 ts Salt 2 cl Garlic Minced
1/8 ts Pepper
Preheat Oven To 400 F. Season Chicken With Salt, Pepper & Garlic. Dip Into
Milk & Roll in Cornflake Crumbs. Place in Lightly Pam Sprayed Baking Dish
Being Careful That The Pieces Do Not Touch. Bake 45 Min. OR Until Tender.
(Fat 5.6. Chol. 79.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Polynesian Chicken
Categories: Chicken, Microwave
Servings: 4
1 lb Boned, Skinned Chicken Chestnuts Drained
Breasts Cut Into 1 Inch 1/2 lb Snow Peas Diagonally
Pieces Halved
1/2 ts Garlic Powder 1 tb Cornstarch
1 lg Can Pineapple Chunks, 2 tb Low Sodium Soy Sauce
Undrained 1 tb Brown Sugar
1 c Diagonally Sliced 1/4 in. 1 tb Cider Vinegar
Thick Carrots 2 c Hot, Cooked Long Grain Rice
8 oz Can Sliced Water
Sprinkle Chicken With Garlic Powder; Place in 2 1/2 Quart Casserole Coated
With Cooking Spray. Cover With Plastic Wrap, Vented. Microwave At High 4-5
Min. OR Until Done. Drain & Set Chicken Aside. Drain Pineapple, Reserving
Juice; Set Pineapple Aside. Combine 2 T. Juice, Carrots & Water Chestnuts
in The Casserole. Cover & Microwave At High 2 To 3 Min. Add Pineapple &
Snow Peas; Cover & Microwave At High 1 Min. Combine Remaining Pineapple
Juice, Cornstarch, Brown Sugar, Soy Sauce & Vinegar in A 2-Cup Glass
Measure; Stir Well. Microwave At High 1 Min. OR Until Thickened. Add
Chicken & Sauce To Casserole; Toss Gently To Coat. Microwave, Uncovered At
High 1 Min. OR Until Thoroughly Heated.
Serve Chicken Mixture Over Rice. 272 Cal. Per Chicken Breast And 1/2 C.
Rice.
(Fat 7.5, Chol. 143.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Rosemary Chicken
Categories: Chicken, Microwave
Servings: 2
2 (4 Oz.) Chicken Breasts 1/2 c Red Bell Pepper Strips
Halves, Boned & Skinned 2 Fresh Rosemary Sprigs
1/8 ts Salt 1 tb + 1 t. Lemon Juice
10 Snow Peas Trimmed 2 Fresh Rosemary Sprigs (Opt)
Cut Two 12 Inch Square Pieces Of Parchment. Fold in Half, Creasingfirmly.
Trim Each Into A Heart Shape; Lightly Coat One Side Of Each Piece With
Cooking Spray. Place A Chicken Breast Half On One Half Of A Parchment
Heart Near Crease. Sprinkle With Salt. Arange Half Of Peas, Bell Pepper &
Rosemary Over Chicken. Sprinkle With Half Of Lemon Juice. Fold Over
Remaining Half Of Heart. Starting With Rounded Edge Of Heart, Pleat & Crimp
Edges Together To Seal. Twist End Tightly To Seal. Repeat Procedure. Place
Bags On A Microwave Safe Dish. Microwave At High 5 To 6 Min. To Serve Cut
Open Tops Of Parchment. Discard Rosemary Sprigs. Garnish With Fresh Sprigs
If Desired. (Fat 4.3, Chol. 72.)
-----
---------- Recipe via Meal-Master (tm) v7.04
Title: Stir Fry Of Broccoli & Chicken
Categories: Chinese, Chicken
Servings: 4
1 lb Skinned & Boned Chicken And Cut Into 1/4 in. Thick
Breasts, Trimmed Slices
6 c Broccoli Florets (From About 2 lg Cloves Garlic Minced
2 lb Broccoli 1/2 ts Dried Thyme (Crumbled)
2 lg Red OR Green Peppers, 1 ts Dried Basil Crumbled
Quartered Lengthwise & Cut 1/2 ts Freshly Ground Pepper
Cross-Wise Into 1/8 Inch 1/2 ts Salt
Wide Strips 4 tb Freshly Grated Parmesana
1 lg Onion Halved Lengthwise
Pound Breasts Between Waxed Paper To Thickness Of 1/4 Inch. Wrap Each
Chicken Breast Separately in Plastic & Freeze Until Firm But Not Solid.Cut
Chicken Crosswise Into 1/8 Inch Wide Strips. Cover Broccoli With Cold
Water in Medium Bowl. Coat Heavy Skillet With Vegetable Spray. Add Olive
Oil & Heat Over High Heat 1 Min. Add Red Peppers (OR Green), Onion, Garlic,
Basil, Thyme, Pepper & Rosemary To Pan. Stir Fry 2 Min. Drain Broccoli,
But Do Not Shake Off Excess Water And Add To Skillet. Stir Fry 3 Min.Reduce
Heat To Medium-Low, Cover & Steam 2 Min. Stir in Chicken. Cover & Steam
Util Chicken Is Almost Cooked Thru, About 1 Min. Uncover & Increase Heat &
Stir Fry Until Liquid Reduces Slightly, About 1 Min. Divide Among Heated
Plates. Top Each Portion With 1 T. Parmesan.
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---------- Recipe via Meal-Master (tm) v7.04
Title: Sweet & Sour Chicken -Cranberries
Categories: Oriental, Chicken
Servings: 6
1 lb Bonned Skinned Chicken 2 tb Cornstarch
Breasts, 1/4 Inch Strips 1/4 c Vinegar
1 ts Cornstarch 1 tb Soy Sauce
1/4 ts Salt Vegetable Cooking Spray
1/4 ts Sugar 1 c Sliced Carrots
1/8 ts Pepper 1/4 c Water
1 ts Soy Sauce 1 c Cranberries
1 cl Garlic Minced 1 lg Green Bell Pepper
1 cn (8 Oz. ) Pineapple Chunks Cut Into 1 Inch Squares
Undrained 3 c Cooked Rice
1/4 c Sugar
Combine Chicken, Cornstarch, Salt, Sugar, Pepper, Soy Sauce & Garlic. Toss
Gently. Cover & Chill 2O Min.
Drain Pineapple, Reserving Juice in A 1 Quart Glass Measure. Set Pineapple
Chunks Aside. Add Water To Juice To Equal 1 Cup. Add 1/4 C. Sugar, 2 T.
Cornstarch, Vinegar & 1 T. Soy Sauce To Pineapple Juice. Stir Well. Set
Aside. Coat A Large Nonaluminum Skillet OR Wok With Cooking Spray. Place
Over Medium High Heat Until Hot. Add Chicken; Stir Fry 5 To 7 Min. Add
Carrots & 1/4 C. Water. Cover & Cook 1 Min. Add Reserved Pineapple &
Cranberries; Stir Fry 1 Min. Reduce Heat To Medium, Add Reserved Juice
Mixture. Bring To A Boil, Stirring Until Thickened. Stir in Bell Pepper;
Serve Over Rice. About 299 Cal. Per 1 C. Chicken Mixture & 1/2 C. Rice.
(Fat 1.2. Chol. 44.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Tandoori Roasted Chicken
Categories: Indonesian, Chicken
Servings: 5
1 ts Saffron Threads 2 cl Garlic Chopped
1/2 c Lemon Juice 1 (8 Oz.) Carton Plain
1 (3 1/2 Lb.) Fryer Skinned Low-Fat Yogurt
2 ts Coriander Seeds 1/4 ts Crushed Pequin Quebrado
2 ts Minced Gingerroot Chile
1 ts Ground Cumin
Combine Saffron & Lemon Juice; Let Stand About 5 Min. Drain, Reserving
Lemon Juice. Set Aside Saffron Threads & Lemon Juice.
Discard Giblets & Neck Of Chicken. Rinse Under Cold Water & Pat Dry. Place
Chicken, Breast Side Up in A Shallow Baking Dish Coated With Cooking Spray.
Cut 2 (1/2 Inch Deep & 1 Inch Long) Slits in Each Chicken Thigh & Breast.
Pour Reserved Lemon Juice Into Slits. Cover & Marinate in Refrigerator 30
Min. Combine Reserved Saffron, Coriander Seeds, Gingerroot, Cumin, Garlic&
1/2 C. Yogurt Into Food Processor. Process Until Smooth. Transfer Mixture
To A Bowl. Add Remaining Yogurt & Crushed Chile, Stirring Well. Spread
Yogurt Mixture Over Chicken; Cover & Marinate in Refrigerator 1 Hour.
Remove Chicken From Marinade, Reserving Marinade. Place Chicken, Breast
Side Up, in A Shallow Roasting Pan; Spoon Reserved Marinadeover Chicken.
Bake At 400 F. For 15 Min. Reduce Heat To 350 F. & Bake An Additional 1 To
1 1/2 Hours OR Until Drumsticks Are Easy To Move & Juices Run Clear. Let
Stand 5 Min.
(Fat 7.7. Chol. 83)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Tex-Mex Roasted Chicken
Categories: Chicken
Servings: 5
1 ts Ground Cumin 1 (3 Lb.) Broiler, Skinned
1 ts Chili Powder 2 c Coarsley Chopped Zucchini
1/2 ts Basil 1 1/4 c Unpeeled, Seeded &
1/4 ts Salt Coarsely Chopped Tomatoes.
1 tb White Wine Vinegar
Combine First 6 Ingredients; Stir Well & Set Aside.
Remove Giblets & Neck From Chicken & Discard. Rinse Chicken & Pat Dry. Rub
Outside Of Chicken With Spice Mixture. Place Chicken, Breast Side Down in A
Deep 3 Qt. Casserole. Cover With Wax Paper & Microwave At High 8 To 9 Min.
Turn Chicken, Breast Side Up & Microwave Covered With Wax Paper At High 8
To 9 Min. Remove Chicken To Serving Platter.Reserve Drippings in Casserole.
Let Chicken Stand Covered 15 Min. Add Vegetables To Drippings; Toss To
Coat. Microwave At High 3 To 4 Min. OR Until Crisp-Tender, Stirring Halfway
Through Cooking Process.Arrange Vegetables Around Chicken.
About 192 Cal. Per 3 Oz. Chicken & 1 1/4 C. Vegetables. (Fat 6.8, Chol.
76)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Greek Stuffed Footballs
Categories: Greek, Poultry
Servings: 6
3/4 c Water 1/4 ts Allspice, 1/4 t. Pepper
1/4 c Uncooked Brown Rice 2 Egg Whites
1/2 lb Ground Turkey 1 (1 Lb.) Loaf Frozen White
1/2 c Minced Onion Bread Dough
2 cl Garlic Minced 1 ts Water
1/2 ts Oregano, 1/2 t. Thyme 1 1/2 ts Sesame Seeds
1/2 ts Chicken Bouillon Granules
Bring 3/4 C. Water To A Boil in A Saucepan. Stir in Rice. Cover, Reduce
Heat & Simmer 40 Min. OR Until Rice Is Tender & Water Is Absorbed. Remove
From Heat. Set Aside.
Combine Turkey, Onion & Garlic in A Large Skillet. Cook Over Medium Heat
Until Turkey Is Browned & Onion Tender. Remove From Heat. Stir in Reserved
Rice, Oregano, Thyme, Bouillon Granules, Allspice, Pepper & 1 Egg White,
Blending Well.
Thaw Bread Dough According To Directions. Place in A Large Bowl Coated
With Cooking Spray, Turning Once To Coat Top. Cover & Let Rise in A Warm
Place (85 Degrees) Free From Drafts, 1 Hour OR Until Doubled in Bulk.
Combine Egg White & 1 t. Water, Blending Well. Divide Dough Into 6 Equal
Portions. Roll Each Portion To A 7 Inch Circle. Place 1/2 C. Turkey
Mixture in Center Of Each Circle. Brush Edges Of Dough With Egg White
Mixture, Fold in Half & Seal Edges. Gently Shape Into An Oblong Ball. Place
Seam Side Down On A Baking Sheet Coated With Cooking Spray. Brush Tops With
Egg White Mixture; Sprinkle With Sesame Seeds. Bake At 400 F. For 18 To 20
Min. OR Until Golden Brown. Serve Warm OR At Room Temperature.
Serve With 3 T. Cucumber-Yogurt Sauce.
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---------- Recipe via Meal-Master (tm) v7.04
Title: Honey-Apple Glazed Turkey Breast
Categories: Poultry
Servings: 12
1/3 c Honey & Undiluted
1 tb Dry Mustard 1 (6 1/2 To 7 Lbs.) Turkey
1 (6 Oz.) Can Frozen Apple Breast Skinned
Juice Concentrate, Thawed
Combine Honey, Mustard & Apple Juice in A Small Bowl, Stirring Well;Set
Aside. Place Turkey Breast On A Rack in A Roasting Pan; Insert Meat
Thermometer Into Meaty Portion So That It Does Not Touch The Bone. Baste
With The Honey Mixture. Cover & Bake At 325 For 1 Hour. Uncover & Bake An
Additional Hour OR Until Meat Thermometer Registers170 Degrees, Basting
Frequently With Honey Mixture. Let Cool 10 To 15 Min. Before Slicing. (Fat
1.9. Chol. 72.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Spicy Italian Patties
Categories: Italian, Poultry
Servings: 4
1 cn (8 Oz.) Tomato Sauce 1 lg Clove Garlic Minced
2 ts Italian Seasoning 1 ts Fennel Seeds
1/4 ts Salt 1/2 ts Crushed Red Pepper
1 lb Ground Turkey Raw
Combine Tomato Sauce, 1 t. Italian Seasoning & 1/8 t. Salt in A Small
Saucepan. Cover & Cook Over Medium Heat Until Hot; Set Aside & Keep Warm.
Combine Turkey, Garlic, Remaining 1 t. Italian Seasoning, Fennel Seeds,
Pepper & 1/8 t. Salt. Stir Until Blended. Divide Mixture Into 4 Equal
Portions & Shape Into 1/2 in. Thick Patties. Coat A Largenonstick Skillet
With Cooking Spray; Place Over Medium Heat Until Hot. Add Patties & Cook
About 9 Min. OR Until Done, Turning Once. Place Patties On A Serving
Platter; Top With Sauce. 211 Cal. Per Patty & 1/4 C. sauce
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---------- Recipe via Meal-Master (tm) v7.04
Title: Turkey Almond Stir Fry
Categories: Oriental, Poultry
Servings: 4
1 1/4 lb Turkey Breast 1 pk (6 Oz.) Pea Pods
Tenderloins 3/4 c Chicken Broth
1 tb Oil 1 tb Cornstarch
1 md Onion Thinly Sliced 2 tb Soy Sauce
1 Stalk Celery Cut Into Thin 1/4 ts Ground Ginger
Slices 1/3 c Toasted Slivered Almonds
2 c Sliced Mushrooms
Cut Turkey Into 1-Inch Cubes. Salt & Pepper Lightly To Taste. Spray
Cooking Spray in Large Skillet OR Wok. Add Oil. Heat Oil Until Hot Over
Med-High Heat. Add Turkey. Stir-Fry Until No Longer Pink, About 3 Min. Add
Onion & Celery; Stir Fry 1 Min. Add Mushrooms; Stir Fry 1 Min. Add Pea
Pods, Stir Fry 1 Min. Longer. Mix Broth, Cornstarch, Soy Sauce & Ginger.
Stir Into Turkey Mixture. Heat To Boiling, Stirring Constantly. Boil & Stir
1 Min. Top With Almonds.Serve With Rice.
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---------- Recipe via Meal-Master (tm) v7.04
Title: Turkey Breast- Orange Blackberry Relish
Categories: Poultry
Servings: 15
1 md Size Orange, Seeded & Thawed & Drained
Coarsely Chopped 1/4 c Water
1/3 c + 2 T. Frozen Orange 1 (6 Lb.) Turkey Breast
Juice Concentrate Thawed & Skinned
Undiluted & Divided 12 Leaf Lettuce Leaves
1/4 c Firmly Packed Brown Sugar 2 Medium Size Oranges Cut
2 tb Cornstarch Into 1/4 Inch Slices
1 (16 Oz.) Pkg. Frozen 2 1/2 tb Relish.
Unsweetened Blackberries,
With Knife Blade in Processor, Add Chopped Orange. Process 1 1/2 Min. OR
Unti Finely Chopped. Place Chopped Orange in A Medium Non- Aluminum
Saucepan. Add 2 T. Orange Juice Concentrate, Brown Sugar, Cornstarch &
Thawed Blackberries; Stirring Gently. Place Over Medium-Low Heat & Cook 7
Min. OR Until Mixture Thickens, Stirring Constantly.Place in A Medium Bowl;
Cover & Chill.
Combine Remaining 1/3 C. Orange Juice Concentrate & 1/4 C. Water. Set
Aside. Place Turkey Breast On A Rack Covered With Cooking Spray & Place
Rack in A Shallow Rosting Pan. Insert Meat Thermometer Into Meaty Portion,
Making Sure It Does Not Touch The Bone. Baste Turkey Breast With Orange
Juice Mixture. Cover & Bake At 325 F. For About 1 Hour. Uncover & Bake
Turkey Breast An Additional Hour OR Until Meat Thermometer Registers 170
F., Basting Frequently With Orange Juice mixture. Place Turkey Brest On A
Lettuce Lined Serving Platter; Cover Loosely With Foil & Let Stand About 15
Min. Before Slicing. Arrange Orange Slices Around Turkey Slices & Serve
Relish With Turkey. 201 Cal. Per 3 Oz. Turkey &
(Fat 3.1. Chol. 59.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Turkey Breast-Spinach Rice Dressing
Categories: Poultry, Rice
Servings: 12
1 (5 Lb.) Turkey Breast, 1 tb Oleo
Boned & Skinned 1/4 ts Dried Summer Savory
1 c Minced Onion (1 Medium) 1/4 ts Salt
1 c Sliced Mushrooms 1/4 ts Pepper
3 c Coooked Brown Rice 2 Egg Whites Slightly Beaten
2 tb Fine, Dry Breadcrumbs 1 pk Frozen Spinach Drained
2 cl Garlic, Minced And Thawed.
1 ts Dried Basil
Trim Fat From Breast, Remove Tendons. Place Outer Side Of Turkey Breast On
Plastic Wrap, Bone Side Up. Starting From Center, Slice Horizontally
Through Thickest Part Of Each Side Of Breast Almost To, But Not Through,
Outer Edge. Flip Cut Pieces Over To Enlargebreast. Place Plastic Wrap Over
Breast, Flatten To A More Even Thickness. Place Loose Edges Of Breast Over
Thinner Portions. Set Aside. Coat A Large Nonstick Skillet With Cooking
Spray. Place Over Medium-High Heat Until Hot. Add Onions & Mushrooms; Saute
Until Tender. Remove From Heat. Add Rice & Next 10 Ingredients, Stir
Well. Spread Spinach Mixture in Center Of Turkey Within 2 Inches Of Sides;
Roll Up Jellyroll Fashion, Starting With The Short Side, To Approximately
An 11 X 6 Inch Roll. Secure At 2 Inch Intervals, Using Heavy String.
Place, Seam Side Down, in A Shallow Roasting Pan Coated With Cooking Spray.
Brush Turkey Breast Lightly With Oleo. Bake, Uncovered At 325 F. For 2
Hours, Basting Occasionally With Remaining Oleo.
Place Turkey Breast On A Serving Platter. Let Stand 10 Min. Before
Slicing. Remove String. Cut Turkey Roll Into Slices. Place On Individual
Plates.
(Fat 4.4. Chol. 59.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Turkey Cutlets Milanaise
Categories: Italian, Poultry
Servings: 4
2 (1 Oz.) Slices French Bread 8 (2 Oz.) Turkey Breast
OR Other Firm White Bread Cutlets
Cubed 2 tb Flour
1/4 c Grated Parmesan 1 tb Chopped Fresh Parsley
1 Egg Beaten Lemon Wedges
1 Egg White
With Knife Blade in Processor, Add Bread Cubes. Process About 30 Sec. OR
Until Crumbs Are Fine. Spread Crumbs On An Ungreased Baking Sheet. Bake At
350 For 7 Min. OR Until Crumbs Are Lightly Browned. Combine 1 C. Bread
Crumbs & Parmesan Cheese in A Shallow Bowl; Reserving Remaining Crumbs For
Another Use. Set Aside. Combine Egg & Egg White in A Shallow Bowl. Set
Aside. Pound Each Turkey Cutlet To 1/4 in. Thickness. Sift Flour Over Both
Sides Of Cutlets. Dip Cutlets in Egg Mixture; Dredge in Breadcrumb
Mixture. Place Cutlets On A Baking Sheet Coated With Cooking Spray. Bake At
450 For 8 Min. Sprinkle With Chopped Parsley & Serve With Lemon Slices.
(Fat 6.1. Chol. 131.)
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---------- Recipe via Meal-Master (tm) v7.04
Title: Turkey Vegetable Stir-Fry
Categories: Oriental, Poultry
Servings: 4
1 tb Cornstarch 4 Green Onions Minched
2 tb Soy Sauce 1 Stalk Celery Diagonally
1/4 ts Ground Ginger Sliced
1 (10 1/2 Oz.) Can Chicken 1 (6 Oz.) Pkg. Snow Peas
Broth Thawed
1 Carrot, Cut Into Julienne 2 c Coarsely Chopped Cooked
Strips, Turkey Breast
2 tb Vegetable Oil 2 c Brown Rice Cooked
2 c Sliced Mushrooms 2 tb Silvered Almonds Toasted
Combine Cornstarch, Ginger, Chicken Broth & Soy Sauce in A 2 Cup Glass
Measure. Stir Well. Microwave Uncovered At High 2 To 3 Min. OR Until
Thickened, Stirring Every 30 Seconds. Set Aside.
Combine Carrot & Oil in A 2 1/2 Quart Casserole. Cover With Plastic Wrap;
Microwave At High 1 To 2 Min. OR Until Carrot Is Crisp-Tender. Stir After 1
Min. Add Mushrooms, Onions & Celery. Microwave Uncovered At High For 1 To
2 Min.; Stir Well. Add Soy Sauce Mixture, Snow Peas & Turkey; Stir Well.
Microwave At High 2 To 3 Min ; Stir.After 30 Seconds. Serve Over Rice.
Garnish With Almonds.
358 Cal. Per 1 C. Turkey Mixture & 1/2 C. Rice. Fat 12.2. Chol. 49.
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---------- Recipe via Meal-Master (tm) v7.04
Title: Turkeyburgers Parmigiana
Categories: Sandwiches, Poultry
Servings: 4
1/4 c Chicken Broth 1 cl Garlic Minced
1 cn (8 Oz.) Tomato Sauce 1/2 c Italian Seasoned
1/2 ts Oregano Breadcrumbs
1 lb Ground Raw Turkey 1/2 c ( 2 Oz.) Shredded
1/4 c Minced Fresh Parsley Mozzarella
1/4 ts Poultry Seasoning Parsley Sprigs
1/8 ts Pepper,
Combine Chicken Broth, Tomato Sauce & Oregano in A Small Bowl. Stir & Set
Aside. Combine Turkey, Parsley, Poultry Seasoning, Pepper & Garlic in A
Medium Bowl. Stir Until Well Blended. Divide Mixture Into 4 1/2 Inch Thick
Patties. Sprinkle Breadcrumbs On A Sheet Of Waxed Paper; Press Patties in
Breadcrumbs, Lightly Coating Each Side. Place Patties in A Shallow Baking
Dish Coated With Cooking Spray. Bake At 450 For 8 Min. Drain. Turn Patties
Over; Spoon Tomato Mixture Evenly Over Patties. Bake An Additional 8 Min.
OR Until Sauce Is Bubble. Sprinkle Patties With Cheese, Bake 1 Additional
Minute OR Until Cheese Melts. (About 280 Cal. Per Patty & 1/4 C. Sauce.)
Fat 13.3, Chol. 80.
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---------- Recipe via Meal-Master (tm) v7.04
Title: Apple-Cranberry Chutney
Categories: Chutney
Servings: 2
2 c Peeled, Chopped Rome 1 tb Grated Orange Rind
Apples (About 2 Medium) 2 tb Cider Vinegar
1 c Cranberries 1/4 ts Ground Cloves
1/4 c Golden Raisins 1/4 ts Ground Nutmeg
2 tb Brown Sugar 1/4 ts Ground Cinnamon
Combine All Ingredients in A Nonaluminum Saucepan. Place Over High Heat.
Bring To A Boil, Stir Constantly. Reduce Heat & Simmer Uncovered 15 Min.
OR Until Apples Are Tender. Remove From Heat & Let Cool. With Knife Blade
in Processor, Add Cranberry Mixture. Process, Pulsing 1 OR 2 Times Until
Combined. Place in A Medium Bowl. Cover& Chill.
(Fat 0. Chol. 0.)
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