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------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Rhubarb-Strawberry Cobbler Categories: Desserts 999 Servings: 8 ----------------------------------FILLING---------------------------------- 1 1/4 c Sugar 3 T Flour, all purpose 1 1/2 t Cinnamon 1 1/2 t Orange Rind 6 c Rhubarb, coarsely chopped 3 c Strawberries, sliced ----------------------------------TOPPING---------------------------------- 1 1/2 c Flour, all purpose 3 T Sugar 1 1/2 t Baking Powder 1/2 t Baking Soda 1/4 t Salt 3 T Margarine, chilled 1 c Buttermilk FILLING: In large bowl, combine sugar, flour, cinnamon and orange rind. Add rhubarb and strawberries; toss well. Spread mixture in 13 x 9 in. (3.5 L) baking dish. Bake in 400F(200C) oven 10 minutes. TOPPING: In large bowl, combine flour, sugar, baking powder, baking soda and salt. Using fingers or two knives, cut in margarine until mixture resembles small peas. With fork, stir in buttermilk just until soft dough forms. Drop by tablespoonfuls in 12 mounds on top of hot fruit filling. Bake in 400F(200C) oven 25 minutes or until topping is golden brown and has risen. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Wheaten Bread (Maddybenny, Irish) Categories: Breads 999 Servings: 16 3 c Flour, whole wheat 1 c Flour, all purpose 1 t Baking Soda 1/2 t Salt 1/2 t Nutmeg, grated 2 c Buttermilk 1 t Orange rind, grated In large bowl, stir together whole wheat and all-purpose flours, baking soda, salt and nutmeg. Make a well in centre; add buttermilk and orange rind. Mix just until dough is soft but not sticky. Turn dough out onto lightly floured surface. Knead 10 times. Put dough into greased 8 x 4 in (1.5 L) loaf pan. Bake in 350F (180C) oven 20 minutes. Reduce temperature to 300F (150C); bake 25 to 30 minutes longer or until a cake tester inserted in centre of loaf comes out clean. Turn out onto wire rack. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Soda Bread (Irish whisky soda) Categories: Breads 999 Servings: 8 -----------------------------------BREAD----------------------------------- 4 c Flour, all purpose 1 t Salt 1 t Baking Soda 1/4 c Butter, chilled 1 c Raisins or currants (option) 1 1/2 c Buttermilk 1/2 c Honey, liquid 1/4 c Irish Whisky or buttermilk -----------------------------------GLAZE----------------------------------- 2 t Irish Whisky 2 t Milk BREAD: In large bowl, combine flour, salt and baking soda. With pastry blender or two knives, cut in butter until mixture resembles coarse crumbs. Stir in raisins or currants (if using). In separate bowl, combine buttermilk, honey and whisky. Add all at once to dry ingredients; stir just until no dry spots remain. Turn dough out onto lightly floured surface. Knead lightly 1 minute (too much handling will toughen loaves, while too little will inhibit rising.) Divide dough in half and shape each half into an 8 in (20 cm) round. Place in two greased 8 in (1.2 L) round cake pans. With floured knife, cut a cross 1/2 in deep in each loaf. GLAZE: In small bowl, combine whisky and milk. Brush loaves with glaze. Bake in 350F (180C) oven 35 to 40 minutes or until loaves sound hollow when tapped on bottoms. Remove from pans; let cool on wire racks. Cut into wedges. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Poppy Seed Oatmeal Bread Categories: Breads 999 Servings: 16 1 c Flour, all purpose 1 c Flour, whole wheat 1 1/4 c Oatmeal, quick-cooking 1 T Baking Powder 1/4 t Salt 2 t Poppy Seeds 1 1/2 c Buttermilk 1/4 c Honey, liquid 1 ea Egg 1 t Butter, melted In large bowl, combine all-purpose and whole wheat flours, oatmeal, baking powder, salt and poppy seeds. In separate bowl, whisk together buttermilk, honey and egg. Add all at once to dry ingredients; mix quickly, just until combined. Spoon batter into greased 8 x 4 in (1.5L) loaf pan. Brush top with melted butter. Bake in 350F (180C) oven 45 to 50 minutes or until cake tester inserted in centre of loaf comes out clean. Let cool 5 minutes in pan. Turn out onto wire rack. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Teatime Scones Categories: Breads Cakes 999 Servings: 10 2 c Flour, all purpose 1 T Sugar 1/2 t Baking Powder 1/2 t Baking Soda 1/4 t Salt 1/3 c Butter, chilled 1 ea Egg 1/2 c Buttermilk 1 t Vanilla In large bowl, combine flour, sugar, baking powder, baking soda and salt. With a pastry blender or two knives cut in butter until mixture resembles coarse crumbs. In separate bowl, combine egg, buttermilk and vanilla. Using fork, stir into dry ingredients to form a soft dough. Gather into ball. Turn out onto lightly floured surface; knead lightly 10 times. With lightly floured hands, pat dough in 1/2 in thick round. Using 2 1/2 in. cookie cutter, cut dough into rounds, gathering scraps together until dough is all used up. Place rounds on lightly greased baking sheet. Bake in 425F (220C) oven 12 to 15 minutes or until golden brown and risen. Let cool on wire racks. Serve warm. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Potato Farls (Irish) Categories: Breads Appetizers 999 Servings: 8 1 1/4 lb Potatoes (3 or 4) 2 T Butter, melted 1 c Flour, all purpose 1/2 t Salt 4 t Vegetable Oil Peel and halve potatoes; put in large saucepan with enough water to cover. Bring to boil; simmer, covered, 20 to 30 minutes, until fork-tender. Drain well; return to saucepan over low heat. Add butter; mash potatoes well. Stir in flour and salt. Gather mixture into a ball; turn onto lightly floured surface. Knead lightly until smooth. Divide dough in half. Roll out one half into an 8 in. (20 cm) circle, about 1/4 in. thick. Cut into quarters; set aside. Repeat with remaining dough. In large nonstick skillet, heat half the oil over medium-high heat. Cook dough quarters in batches, 2 minutes on each side or until golden brown, adding more oil as necessary. Serve warm. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Tomato Beef Categories: Main dish Meats 999 Servings: 4 1/2 lb Flank Steak, thin slices 3 ea Tomatoes 2 ea Green Onions 1 ea Garlic clove (chopped) 2 T Oil -------------------------------BEEF MARINADE------------------------------- 1 t Soy sauce, light 1 1/2 t Wine 1 1/2 t Water 1/2 t Oil 1/2 t Sesame oil 1/2 t Cornstarch -----------------------------------SAUCE----------------------------------- 3 T Tomato ketchup 1 t Sugar 1/2 t Vinegar 1 pn Pepper and salt 1/2 t Cornstarch in 1 t water Marinate beef slices for 30 minutes. Heat wok with 2 T oil and garlic for 30 seconds, add beef, cook for 1 1/2 to 2 minutes, remove and drain oil. Set aside. Heat wok, high, add tomato wedges and stir for 2 minutes, then add sauce mixture. Thicken if too watery. Return beef and stir well and serve hot. Serve immediately. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Mandarin Hot and Sour Soup Categories: Soups 999 Servings: 4 8 c Soup stock, 6-8 cups 1/4 lb Pork, lean 1/2 ea Square bean curd (optional) 1/4 c Shredded bamboo shoot 3 ea Dried black mushrooms 2-3* 2 T Sliced can button mushrooms 4 ea Dried wood ears (optional)* 2 ea Stalks green onion, chopped 1 ea Slice cooked ham, shredded** 4 T Vinegar 1 t Chili Oil (optional) 1/4 t White pepper 3/4 t Salt 1/2 t Sesame oil 1/2 t Sugar 1 T Soy sauce 2 ea Eggs lightly beaten 3 T Cornstarch in 3 T water * Soaked and shredded. ** Optional Bring soup stock to a boil, add shredded pork, black mushrooms and wood ears. Cook 2-3 minutes. Add remainder of ingredients and seasonings (except cornstarch, eggs, and green onion) reduce heat and simmer for 2 minutes. Thicken with cornstarch and turn off heat. Slowly pour in beaten eggs in a thin stream while stirring. Serve immediately. Garnish with green onion. If soup is to be prepared ahead of time, do not add cornstarch and eggs until serving time. Otherwise the egg will be overcooked and spoil the appearance. Soup should be quite hot and sour. Adjust the hotness with varying amount of white pepper and the sourness with different amounts of vinegar. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Spicy Szechwan Sauteed Chicken Categories: Main dish Meats 999 Servings: 4 3/4 lb Chicken, boneless, bite size 2 c Broccoli flowerets, cooked 2 ea Stalks green onion, chopped 4 ea Slices, ginger root,slivered 1 ea Garlic clove, chopped 1 T Wine 1 T Soy sauce 3/4 t Sugar 3/4 t Sesame oil 1 T Hot bean paste or chili sauc 1/3 t Szechwan pepper (optional) 2 T Chicken stock 2-4T 1/2 t Cornstarch (for thickening) 2 T Oil Heat wok with oil, garlic, ginger over high heat and stir in chicken pieces. Cook for 2-2 1/2 minutes. Add remainder of ingredients except blanched broccoli flowerets and cornstarch, and stir for a further 1-2 minutes. Mix well. Thicken and place chicken in center of a dish with broccoli on each side. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Pon Pon Chicken Categories: Main dish Meats Poultry 999 Servings: 1 1 ea Boneless Chicken breast 10 ea Bean thread sheets -optional 2 ea Cucumbers, sliced 1/2 T Salt ------------------------------DRESSING MIXTURE------------------------------ 1 T Sesame seed paste (or oil) 2 1/2 T Soy sauce 1 1/2 t Sugar 1 T Vinegar 1 1/2 t Worchesershire sauce 1/4 t Garlic juice 1/4 t Ginger juice 1/2 t Hot chili sauce (optional) 1 ea Dash black pepper 1/2 t Cornstarch Poach or steam chicken over medium heat for approximately 10-12 minutes until done. Remove and let cool. Then shred or cut into match size strips. Set aside. Peel and cut cucumbers lengthwise into half, then slice into thin strips. Mix with 1/2 T salt in a large bowl and slightly squeeze for a minute. Drain well and place evenly on a platter. In a saucepan, add dressing mix and bring to a slow boil while stirring. Add stock or water if needed. Finally, slightly thicken. Transfer dressing to a container and store until needed. To serve, place chicken strips on top of pickled cucumber and pour dressing over top. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Caesar Salad Dressing, Low cal Categories: Salads Appetizers Low-cal 999 Servings: 8 1/3 c Tofu 2 T Lemon juice 1 1/2 t Dijon mustard 1 ea Garlic clove, minced 1 t Anchovy paste, or anchovy 1/4 t Salt 1 pn Sugar, pinch 1 pn Pepper 2 T Parmesan cheese, grated 1 T Olive oil In small saucepan of simmering water, poach tofu for 2 minutes; drain, chop coarsely and let cool. In blender, blend lemon juice, mustard, garlic, anchovy, salt, sugar and pepper. With blender running, gradually add tofu, cheese and oil. Transfer to small jar and refrigerate, covered, for up to 2 days. Makes 1/2 cup. Per T: about 30 calories; 1 g protein, 3 g fat; 1 g carbohydrate. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Chocolate Brownies, Low cal Categories: Desserts Low-cal 999 Servings: 16 6 oz Chocolate, semisweet 1/2 c Hot water 4 ea Egg whites 1 t Vanilla 2/3 c Sugar 2/3 c Flour, all-purpose 1 t Baking powder 1 pn Salt 1 ea Icing sugar In large heatproof bowl set over hot water, melt chocolate with water, stirring until smooth. Remove from heat; let cool slightly. Whisk in egg whites and vanilla. Stir together sugar, flour, baking powder and salt; stir into chocolate batter just until combined. Pour into lightly greased 8 in. square cake pan. Bake in 350F oven for 20 to 25 minutes or until edges pull away from pan. Let cool on rack; dust with icing sugar. Per serving: about 110 calories, 2 g protein, 4 g fat, 19 g carbohydrate. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Potatoes, Garlic Categories: Vegetables Main dish 999 Servings: 4 4 ea Potatoes 10 ea Garlic cloves, unpeeled 1/4 T Oil Boil whole or quartered potatoes for 5 minutes. Roast potatoes, smeared with oil, in pan with whole garlic cloves at 400F for 45 minutes. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Coffee, Expresso or Cappuccino Categories: Beverages 999 Servings: 6 1 ea Coffee 1 ea Water Fill machine with cold water up to water level for desired number of cups. Do not cover safety valve hole with water. Fill brew basket to rim with coffee. For 9 cups, remove the reducer from the brew basket and fill entire basket. For 3 or 6 cups, use the reducer as follows: long stem facing down for 3 cups; short stem facing down for 6 cups. Clean off excess grounds from brew basket rim and o-ring. Close and tighten down knob as far as possible. Close steam valve. Place machine on high heat and put a carafe under valve to catch coffee. Coffee will begin to drip out slowly after 3-10 minutes, and appear very dark. As brewing process continues, stream will become strong and steady, and coffee will lighten. When coffee stops and becomes noisy, close coffee valve and remove carafe. If you are making cappuccino, close valve and let steam build up. Put cream or milk in cup and open steam valve to froth. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Topping, Low Fat Whipped Categories: Desserts Low-cal 999 Servings: 1 1/3 c Evaporated Skim Milk 1/2 t Unfavoured Gelatin 1 T Cold water 1 T Sugar 1/2 t Vanilla Extract 1 t Lemon juice Chill evaporated milk. Sprinkle gelatin over cold water in small saucepan, then stir over low heat until dissolved. Add to milk and beat until stiff. Add sugar, vanilla and lemon juice. Use immediately, or beat again before serving. Makes 1/2 c. 1 serving = 2T, 29 cal. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Shortbread Categories: Cookies 999 Servings: 40 2 1/2 c Flour, all purpose 1/2 c Fruit sugar 1/2 lb Butter Mix flour and sugar. Rub in butter, soft but not oily. Gather into a ball, roll out 1/4 - 1/2 in. 300F oven, 25-35 minutes. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Easy Shortbread Categories: Cookies 999 Servings: 48 1 c Sugar 1 lb Butter 3 1/2 c Flour, all purpose 1 c Rice Flour 2 T Sugar Preheat oven to 350F. Place 1 cup sugar in food processor; blend 30 sec. (or use fruit sugar). Add to softened butter and cream mixture until very fluffy. Combine flour and rice flour. Beat into batter in small portions. Turn batter out onto a lightly floured surface. Knead until smooth, adding up to 1/2 c more all-purpose flour, if needed. Press into a 15 x 9 jelly roll pan. Score into bars with a sharp knife. Prick surface with fork. Sprinkle with remaining 2 T sugar. Bake 10 minutes then lower heat to 300F and bake until golden, about 30 to 40 minutes. Cut along scored lines, cool and store in air tight container. (Good recipe from Toronto Star, very fast.) ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Macaroni Bake, Low cal Categories: Main dish Low-cal 999 Servings: 5 2 c Macaroni, cooked 1 ea Onion, chopped 2 T Margarine 1/4 c Flour 2 c Skimmed milk 2 t Dill weed 2 t Parsley 1/8 t Garlic powder 1/2 t Pepper 2 c Low fat cottage cheese 1/3 c Bread crumbs 1 pn Paprika Preheat oven 350F. Saute onions in margarine, add flour. Stir in milk, little at a time until thick. Add spices. Add cheese. Add macaroni. Pour into shallow pan. Top with crumbs and paprika. Bake 45 minutes. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Phipps Famous Shortbread Categories: Cookies 999 Servings: 48 2 1/2 c Flour, all purpose 1 lb Butter, soft 1 c Fruit sugar 1 c Sifted rice flour 1/2 lb Belgian chocolate Spread the all-purpose flour on a cookie sheet and place under a pre-heated broiler about 4-5 inches from the element. Roast the flour, watching it all the time until it is medium brown. Turn the flour with a spatula to brown the other side. The entire procedure takes about three minutes and gives the flour a rich nutty flavour. Let the flour cool. Mix the soft butter with the fruit sugar and add the sifted rice flour. Fold in the roasted flour and blend well. Chop the chocolate into chunks just a little smaller than a sugar cube. Mix them into the dough, taking care you don't soften the chocolate too much. Shape as desired. Bake at 300F for 1 hour. Cool, then store in an airtight container. Yield depends upon size and shape. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Bagel Thins, Lo Cal, Lo Salt Categories: Appetizers Breads Low-cal 999 Servings: 20 1 ea Bagel 2 t Soft margarine, melted 1 t Oregano, dried Using a very sharp serrated knife, slice bagel into very thin rounds. Arrange in single layer on baking sheet; brush with margarine. Sprinkle with oregano. Bake in 350F oven for 12 minutes. Let cool and store in airtight container for up to 1 week. Per 1 piece serving: 14 cal; .5g fat, 0 cholesterol, 15 mg salt. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Tomato Brushetta, Lo Cal Categories: Appetizers Breads Low-cal 999 Servings: 4 8 ea Slices Fr or Italian Bread 2 ea Garlic cloves, halved 1 t Olive oil 2 T Onion, minced 1 ea Tomato, diced 1 pn Oregano,dried 1 pn Ground Pepper 2 t Parmesan cheese, optional Toast bread. Rub one side of hot toast with cut side of garlic. Heat oil in nonstick skillet over medium-high heat; add onion and cook, stirring until tender. Add tomato, oregano and pepper, stir. Spoon tomato mixture over garlic side of hot toast and serve immediately. Alternatively, sprinkle with Parmesan and broil for 1 minute. Per serving (2 slices): 105 cal; 2 g fat; 1 mg cholesterol; 190 mg salt. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Onion Dip, Lo Cal Categories: Relishes Sauces 999 Servings: 1 1 c Cottage Cheese, lo fat 1 T Lemon juice 1/2 c Plain Yogurt, low fat 1/4 c Green onion, chopped 1 t Salt 1 pn Pepper Base dip. Add onion soup mix, parsley, basil, artichoke, dill, shrimp, crab, or curry as desired.In blender, process cottage cheese with lemon juice until blended. Add other ingredients. Process just until mixed. Refrigerate four hours, or overnight.Serving 1T: 10 cal; 0 fat; 1 mg cholesterol; 96 mg sodium. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Broccoli and Mushroom Dip Categories: Relishes Appetizers Low-cal 999 Servings: 1 2 c Broccoli, chopped 1 T Vegetable oil 1 ea Garlic clove 1/2 ea Onion, chopped 1/4 lb Mushrooms, chopped 3/4 c Cottage cheese, low fat 1/4 c Yogurt, low fat plain 1 pn Salt, pepper Cook broccoli just until tender-crisp, (3 minutes). Drain and put under cold water. In nonstick skillet, heat oil over medium heat; add garlic, onion and mushrooms and cook, until onion is tender. Set aside. In blender, combine cottage cheese and yogurt; season with salt and pepper to taste. Process just until mixed. Cover and refrigerate. Makes 2 1/2 cups. Per T: 12 cal; .5 g fat; 0 cholesterol; 22 mg salt. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Banana-Brownies, Lo Cal Categories: Cakes Desserts Cookies 999 Servings: 16 1 c Flour, All Purpose 1/3 c Coca, unsweetened 1/4 c Nonfat Dry milk powder 1/4 t Baking soda 1/4 t Salt 1 ea Large very ripe banana 1 c Sugar 2 ea Large egg whites 1/4 c Buttermilk 1 t Vanilla Preheat oven 350F. Coat 9 in. square baking pan with vegetable cooking spray. Combine flour, cocoa, milk powder, baking soda and salt in bowl. Puree banana, sugar, egg whites, buttermilk and vanilla in food processor until smooth. Add dry ingredients and pulse just until blended. Pour into prepared pan. Bake 25 minutes or until toothpick comes out clean. Cut into 2 in. squares. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Carrot Cake (Low fat) Categories: Cakes Desserts 999 Servings: 16 2 c Flour, all purpose 2 t Cinnamon 1 t Baking powder 1 t Baking soda 3/4 t Salt 1/4 t Nutmeg 1 pn Cloves 1 1/2 c Sugar 1 ea Crushed pineapple (8 oz can) 3 T Vegetable oil 1 t Vanilla 3 c Carrots, shredded 3 ea Large egg whites Preheat oven to 350F. Line 13 x 9 in. baking pan with foil. Coat with vegetable cooking spray. Combine first seven ingredients in bowl. Beat sugar, pineapple, oil and vanilla in mixer bowl until smooth. Beat in dry ingredients until just combined. Stir in carrots. Beat egg whites in small mixer bowl to stiff peaks. Fold into carrot mixture in 2 batches with rubber spatula. Pour batter into pan. Bake 40 min. or until toothpick comes out clean. Cool in pan on wire rack. Invert cake onto wax paper; remove pan and foil. Cut into 16 pieces. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Brown Seed Bread Categories: Breads 999 Servings: 1 2 c Flour, all purpose 1 c Whole wheat flour 1 c Natural bran 1 c Quick cooking rolled oats 2 T Sesame seeds 2 T Poppy seeds 1 T Baking powder 1 1/2 t Baking soda 1 t Salt 1/4 c Liquid honey 2 c Plain yogurt In large bowl, combine all-purpose and whole wheat flours, natural bran, rolled oats, sesame and poppy seeds, baking powder, baking soda and salt; stir in honey. Add enough of the yogurt to make sticky dough. Knead lightly in bowl until dough is well blended. Fit dough into one greased 9x5 in. (2L) loaf pan. Bake in 375F oven for 40 min., or until tester comes out clean. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Salsa, Low Cal. Categories: Relishes 999 Servings: 1 3 T Instant Minced Onion 3 T Water 1 ea Tomatoes, 16 oz. can, crush 1/4 c Chopped green pepper 1 T Chili powder 1/4 t Garlic powder 1 ds Red pepper, ground In medium sized bowl, combine all ingredients; mix well. Place in covered container; chill until ready to serve. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Marbled Chocolate Cheesecake (Lo Cal) Categories: Cakes Low-cal 999 Servings: 10 2/3 c Skim milk 1/4 c Skim milk 1 ea Envelope unflavoured gelatin 6 T Sugar 2 ea Eggs, separated, room temp. 2 t Vanilla extract 12 oz Low fat cottage cheese 3 T Unsweetened cocoa ---------------------------CHOCOLATE CRUMB CRUST--------------------------- 1/2 c Vanilla wafer crumbs 1 T Unsweetened cocoa 1 1/2 T Butter or marg. melted In small saucepan over medium high heat, bring 2/3 cup milk to a boil; set aside. In container of blender, sprinkle gelatin over remaining 1/4 cup cold skim milk; let stand 4 to 5 minutes. Add boiling skim milk; cover and blend at low speed 2 min. Add 3 T sugar, egg yolks and vanilla; blend at medium speed until well mixed. Add cottage cheese; blend at high speed until smooth. Remove 3/4 c mixture to use for marbling; chill until mixture begins to thicken. Combine 1 T sugar and cocoa; add to blender container and blend until mixed. Pour chocolate mixture into large bowl. Chill, stirring occasionally, until mixture mounds when dropped from spoon. In small bowl with electric mixer at high speed, beat egg whites until foamy. Gradually add remaining 2 T sugar; beat until stiff peaks form. Fold beaten whites into chocolate mixture; pour chocolate mixture into prepared crust. Spoon large dollops of vanilla mixture over chocolate; with knife or spatula, gently swirl to create marbled effect. Cover; refrigerate until firm, about 4 to 5 hours. Chocolate Crumb Crust In small bowl, combine crumbs and cocoa; add butter and stir until evenly blended. Press mixture evenly on bottom of 9 in. springform pan. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Homemade Chips, Lo cal, lo fat. Categories: Appetizers 999 Servings: 4 1 ea Unpeeled baking potatoe 2 T Fat free Italian dressing Preheat oven to 500F. Lightly spray cookie sheet with vegetable cooking spray. Slice unpeeled baking potato into very thin slices. In bowl, toss potatoe slices with dressing until evenly coated. Arrange potatoes in single layer on cookie sheet. Bake about 20 min. or until lightly browned on both sides, turning once after 10 min. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: BAILEY'S BOUILLABAISSE (FISH STEW) Categories: Fish Main dish 999 Servings: 9 1 ea Onion, large diced 2 c Celery, diced 3 ea Potatoes, small diced 3 c Boiling water 2 c Skimmed milk 2 T Flour 1 1/2 lb Cod or Flounder 2 c Broccoli, diced 2 c Cauliflower, diced 1 1/2 t Salt 1/2 t Pepper 1/2 t Marjoram 1/2 t Basil Cook the onion, celery, and potatoes in the water for 10 minutes. Mix a little milk with the flour to form a soupy paste and set aside. Add the remaining ingredients and bring to a boil. Add the flour mixture, stirring constantly. Simmer for 15 to 20 minutes. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: HEARTY VEGETABLE SOUP Categories: Soups Vegetables 999 Servings: 10 15 oz Can Red Kidney beans 32 oz Canned tomatoes, cut up 15 oz Canned Great northern beans 15 oz Garbanzo beans 1/2 c Water 3 ea Onions, medium, chopped 2 ea Green peppers, med. chopped 2 ea Celery stalks, sliced 1 ea Zucchini, halved length,slic 2 ea Cloves garlic, minced 2 t Dried basil, crushed 1/4 t Pepper 1 ea Bay leaf Combine the undrained tomatoes, undrained beans, water, and remaining vegetables and seasonings in a 4-quart Dutch oven. Bring to boil. Reduce the heat; cover and simmer for about 1 hour or until vegs. are tender. Cal: 180 per serving; 1/4g fat. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: HOT AND SOUR SOUP Categories: Soups 999 Servings: 8 4 ea Chicken breasts, skind,boned 4 T Soy sauce 1 T Salad oil 6 c Water 3/4 t Ground white pepper 3 T White wine vinegar 1/4 lb Snow peas 1 ea Red pepper, thin strips 8 oz Can bamboo shoots, drained 2 ea Chicken bouillon cubes 1 lb Firm tofu, cut bite size 1/3 c Cornstarch 2 ea Eggs 1 ea Green onion, thinly sliced Cut the chicken into 1/8 in. slices. Stir the chicken slices with 1 tablespoon soy sauce in a bowl. Cook chicken in oil in 5 qt. dutch oven until tender - about 3 min. Remove the chicken, add the remaining soy sauce to pan with next seven ingredients, and heat to boiling, stirring frequently. Reduce heat to low and simmer for 10 min. or until veg. are tender. Add chicken and tofu, bring to boil over medium heat. Stir cornstarch and 1/3 c. water in small bowl until smooth. Gradually add the mixture to the simmering soup until slightly thickened and smooth. Beat the eggs in a small bowl and slowly pour into soup, stirring gently until set. Sprinkle green onion over the soup. Cal. 230 serving, 1g fat. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: ANOTHER BEAN SALAD Categories: Salads Vegetables 999 Servings: 10 1 c Sugar 1/2 t Salt 1 c Vinegar 16 oz Green beans, can, drained 16 oz Yellow beans, can, drained 16 oz Lima beans, can, drained 16 oz Garbanzo beans, can, drained 16 oz Red kidney beans, drained 1 ea Green pepper, slivered 4 ea Celery, sliced 3 ea Onions, medium, sliced thin Combine sugar, salt vinegar in pan, bring to boil for 1 min. Cool. Toss all other ingredients together and pour the vinegar mixture over them. Marinate for 24 hrs in refrigerator, stirring occasionally. Cal: 313. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: HOT POTATO AND BROCCOLI SALAD Categories: Salads 999 Servings: 6 4 ea Potatoes, medium, peeled 1 ea Bunch broccoli, broken flore 1/4 c Vegetable or salad oil 1/4 c Lemon juice 1/4 t Garlic powder 3/4 t Salt 1 t Basil 1/4 t Liquid hot pepper sauce 2 ea Green onions, sliced Cook potatoes until tender, then dice; cook broccoli until tender. Keep both hot. Combine remaining ingredients. Bring to boil, stirring. Pour over the vegetables and toss gently. (May be served hot or cold.) Cal: 160, Fat: 2g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: QUICK TOMATO SAUCE Categories: Sauces 999 Servings: 1 1/2 c Chopped onion 1/2 c Chicken bouillon 3 c Chopped tomatoes 1 t Apple juice concentrate 1/2 t Oregano 1/2 t Thyme 1/2 t Basil 1 t Garlic powder 1 pn Pepper Cook onions in bouillon until soft. Add remaining ingredients. Bring to boil, cover, simmer 30 to 45 min. Makes 3 1/2 cups. Cal: 10 per 1/2 c. Fat: trace. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: RANCH STEW Categories: Main dish Meats 999 Servings: 4 1 lb Lean beef, trimed, bite size 3 c Water 2 ea Carrots, large, sliced 2 ea Potatoes, med. diced 12 ea Pearl onion, canned 1 c Frozen peas 2 T Whole wheat flour (optional) 1 T Worchestershire sauce 1/2 t Salt 1/4 t Pepper Place meat in 1 quart baking dish. Brown in slow oven at 325F for 45 min, stirring occasionally. Add 1 cup of water to dish. Cover, bake for 1 hr or until meat is tender. Meanwhile, cook carrots in remaining 2 cups water. When partially cooked, add potatoes and cook until all tender. Add onions and peas. Put vegetables into beef dish. Thicken liquid from vegs. with flour if desired. Add worcestershire sauce, salt, and pepper to liquid. Pour over meat and vegs. Cover and return to oven for 20 min. Cal: 371, Fat 1 1/2g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: CHICKEN NAPOLI Categories: Main dish Meats Poultry 999 Servings: 6 1 ea Chicken, fryer, skinned, cut 1/2 ea Cauliflower, florets 2 ea Potatoes, sliced 2 ea Carrots, sliced 1/2 ea Eggplant, cubed 2 ea Onions, sliced 1 ea Red or green pepper, sliced 2 ea Celery, sliced 1/2 t Pepper 16 oz Tomatoes, can 1/2 t Garlic powder 2 t Chicken boullion powder 1 1/2 c Water 1 T Dill weed Place chicken and vegetable in 4 qt. casserole. Sprinkle with pepper. Add tomatoes, garlic powder, bouillon powder, and water. Sprinkle with dill. Cover tightly and bake at 350F for 2 hrs. Stir after 1 hr. The flavour continues to develop as the casserole stands. Cal: 240, Fat 4/5g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: CHICKEN RISOTTO Categories: Main dish Poultry 999 Servings: 8 2 ea Zucchini, thinly sliced 2 ea Green onions, sliced 2 c Skinned diced chicken,cooked 1/2 t Salt 1/2 t Thyme 2 T Chopped pimento 3 c Cooked rice 1/4 c Grated cheese Cook the zucchini and onions in small amount of water until tender, about 5 to 10 min. Add other ingredients, except for cheese. Cook and stir until heated through. Remove from heat, stir in cheese, serve. Cal: 187, Fat: 1g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: CHICKEN AND FRESH VEGETABLE PROVENCALE Categories: Main dish Poultry 999 Servings: 4 1 ea Small cauliflower 2 ea Ripe tomatoes, sliced 2 ea Med. carrots, sliced thin 1 ea Large onion, sliced thin 2 T Chopped fresh parsley, divid 1 T Diced leaf basil, divided 1/4 t Pepper 1 ea Chicken cube bouillon 1/2 c Boiling water 1 t Garlic powder 2 T Lemon juice 2 ea Chicken breasts, skinned,spt Break the cauliflower into small pieces. Combine vegetables in 3 qt. baking dish. Sprinkle with 1T parsley, 2t basil, and the pepper. Combine the bouillon cube and water and pour over vegetables. Make paste of 1T parsley, 1t basil, the garlic powder, and lemon juice. Place the chicken over the vegetables. Spread the paste on the chicken. Cover and bake at 350F for 1 1/2 hrs or until the chicken and vegetables are tender, basting occasionally. Cal: 220; Fat 3/5g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: EAST INDIAN CHICKEN Categories: Main dish Poultry 999 Servings: 4 1/2 c Chopped Onion 1/2 c Chopped green pepper 1/4 t Garlic powder 1 t Vegetable oil 2 c Skin, cooked diced chicken 1/2 t Salt 1/2 t Pepper 1 1/2 t Curry powder 28 oz Whole tomatoes, can 1 T Worcestershire sauce 2 T Chopped parsley 1/4 c Raisins 2 c Cooked rice Cook onion, pepper, garlic powder in oil until onion tender, about 3 min. Add remaining ingredients, except rice, cook over low heat for 30 min. Serve over rice. Cal: 340 Fat: 1 2/5g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: ORANGE BAKED CHICKEN Categories: Main dish Poultry 999 Servings: 6 3 ea Chicken breasts, skin, split 1/4 c Minced onion 1/2 t Paprika 1/2 t Salt 1/4 t Rosemary 1/4 t Pepper 2 T Flour 2 c Orange juice Arrange chicken in shallow baking pan, breast side up, not overlapping. Sprinkle with onion and seasonings. Blend flour with 1/2 c orange juice, stir in the remaining juice and pour over the chicken. Bake, uncovered, basting occasionally at 350F for 1 hr. or until tender. Serve the chicken over noodles or rice on a warm platter. Stir the pan juices to blend and pour over the chicken. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: CARLA'S TURKEY LOAF Categories: Main dish Poultry 999 Servings: 8 2 lb Ground turkey 1 T Worcestershire sauce 2 T Hot ketchup 1 ea Medium onion, chopped 1 t Salt 1/2 t Pepper 1 ea Celery, finely chopped 1 t Rosemary 1 t Thyme 1 t Basil 1 T Chopped parsley 1/2 c Oatmeal Mix all the ingredients together and form into a loaf. Place in a nonstick loaf pan, bake 350F for 2 hrs. Cal: 184; Fat: 1 3/5g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: GARDEN PASTA Categories: Main dish Low-cal 999 Servings: 6 5 ea Tomatoes, chopped 2 ea Celery, chopped 2 ea Carrots, chopped 1 ea Onion, medium, chopped 8 ea Green onion, chopped 1 pk Equal 1 t Basil 1/4 t Garlic powder 1/2 t Salt 1/2 t Pepper 1/2 t Oregano 1 T Vegetable or salad oil 1 lb Spaghetti Put the vegetables in a pot and cover tightly. Cook over medium heat, stirring occasionally, for 10 min. Add seasonings. Cover pot, cook medium-low heat for 5 minutes. Add oil and simmer for 30 min. or until carrots are tender. Cook spaghetti, drain. Toss with the sauce. Cal: 150; Fat: 1/2g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: APPLESAUCE TEA BREAD Categories: Breads 999 Servings: 20 2 1/2 c White flour 2 t Baking powder 1/2 t Salt 1/2 c Sugar 1 T Cinnamon 8 oz Applesauce 1 ea Egg 1 c Skim milk Mix the dry ingredients together and add the applesauce, then the egg and milk. Pour into nonstick loaf pan and bake at 350F for 50 min. Remove and cool. Cal: 77 (slice); Fat: 1/10g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: BRAN MUFFINS Categories: Breads 999 Servings: 12 1 c White flour 2 c Bran 1/4 c Cornmeal 1 t Salt 1 1/4 c Skim milk 1/2 c Molasses 1 t Baking soda, dissolved in wa 1 c Raisins (optional) Mix all ingredients together and pour into a muffin tin, using either nonstick pan or paper liners. Bake 325F for 25 min. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: PINEAPPLE-BRAN WHOLE-WHEAT MUFFINS Categories: Breads 999 Servings: 12 1 c Whole wheat flour 1 T Baking powder 1/4 t Salt 1 1/2 T Brown sugar 1 ea Egg 1 c 100% all-bran cereal 1/3 c Skim milk 1/4 c Vegetable oil 8 oz Can crushed pineapple w juic Mix the flour, baking powder, salt, and sugar. Beat the egg slightly. Add cereal, milk, and oil to the egg. Stir to combine. Let stand for 2 min. or until the cereal has softened. Stir the pineapple, including the juice, into the mixture. Add flour mixture, stirring only until combined. Spoon the batter evenly into a paper-lined muffin tin and bake at 400F for about 25 min. Serve warm. Cal: 100, Fat: 1g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: CARROT OR ZUCCHINI MUFFINS Categories: Breads 999 Servings: 24 1 1/2 c Whole-wheat flour 1 t Salt 1 1/2 t Baking soda 1 t Cinnamon 1/2 t Nutmeg 1 1/2 c Natural bran 3 ea Carrots, 1c grated 2 ea Eggs 1/4 c Vegetable oil 1 1/2 c Skim milk or orange juice 2 T Vinegar 1/2 c Honey 1/4 c Molasses 1/2 c Raisins Blend flour, salt, baking soda, cinnamon, nutmeg, and bran together in food processor, 4 to 5 seconds. Pour into large mixing bowl. Process carrots until pureed and add to dry ingredients. Process the eggs and oil for 2 - 3 seconds and add to bowl along with the milk, vinegar, honey, molasses, and raisins. Stir with a wooden spoon until just blended; do not overmix. Spoon the batter into paper-lined muffin tins and bake at 375F for 20 to 25 min. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: APPLE CAKE Categories: Cakes Desserts 999 Servings: 8 1/3 c Margarine 2/3 c Sugar 1 c White flour 1 c Whole-wheat flour 1/2 t Cinnamon 1/2 t Ground cloves 1/2 t Nutmeg 1/2 t Salt 1 t Baking soda, in 2/3 c water 1 c Finely chopped apple 1/3 c Raisins 1/3 c Chopped walnuts 2 ea Egg whites, whipped Cream the margarine and sugar. Add dry ingredients and water alternately, then apple. Dust the raisins and nuts with a small amount of flour and add them to the batter. Fold in the egg whites. Bake in a 8 in. square nonstick pan at 350F for 30 to 40 min. or until firm. Cal: 295; Fat 2 1/5g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: MERINGUE TARTS WITH STRAWBERRIES Categories: Desserts 999 Servings: 8 1 c Sugar 1/2 t Baking powder 1/8 t Salt 3 ea Egg whites 1 t Vanilla 1 t Vinegar 1 t Water 1 ea Fresh sliced strawberries Sift the sugar with the baking powder and salt. Combine the liquids. Add the sugar, 1/2 t at time, to the egg whites, alternating with a few drops of the liquid, beating constantly. When all combined, continue to beat for several minutes. Place large spoonfuls on baking sheet and shape into shallow cups. Bake at 225F for 45 min. to 1 hr. Remove the meringues form the sheet quickly and cool them on rack. Fill with strawberries. Cal: 122, Fat: trace. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: ROLLED-OAT MACAROONS Categories: Cookies Desserts 999 Servings: 36 2 1/2 T Melted butter 1 c Brown sugar, packed 2 ea Eggs, separated 2 1/2 c Rolled oats 2 t Baking powder 1 t Vanilla 1/8 t Salt Combine the butter, sugar, egg yolks, rolled oats, baking powder, and vanilla and beat well. Whip the egg whites until they are stiff and fold them and the salt into the other ingredients. Drop by teaspoonfuls, 3 inches apart, onto a nonstick cookie sheet. Bake 375F for 10 min. Cal: 53, Fat: 1/5g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: CARROT-OATMEAL COOKIES Categories: Cookies 999 Servings: 48 1/2 c All purpose flour 1/2 c Whole wheat flour 1/4 c Nonfat dry milk powder 1 t Baking powder 1/4 t Baking soda 1/2 t Salt 1/4 t Ground nutmeg 1/4 t Ground cinnamon 1/4 c Solid shortening 1/3 c Brown sugar 1/2 c Molasses 1 ea Egg 1 c Shredded carrots 1 t Vanilla 1 3/4 c Quick cook rolled oats Combine the flours, milk powder, baking powder, baking soda, salt, nutmeg, and cinnamon. Cream together the shortening, sugar, and molasses; add the egg, then the dry ingredients. Stir until well blended. Add the carrots, vanilla, and oats, and mix well. Drop by teaspoonfuls onto an ungreased cookie sheet. Bake in a preheated 375F oven for 10-12 min. or until lightly browned. Cool on wire rack. Cal: 46, Fat: 1/5. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: SCOTCH APPLE PUDDING Categories: Desserts 999 Servings: 6 4 ea Large apples 1/3 c Sugar 1/8 t Cinnamon 1/8 t Salt 1 t Butter 1/2 c Rolled oats 1 1/2 c Skim milk Cut apples into slices. Combine sugar, cinnamon, and salt. Place half the apples in a nonstick baking dish and sprinkle with half the sugar mixture. Dot with half the butter. Sprinkle half the oats over all. Arrange another series of layers. Then add milk. Cover and bake 350F for 45 min. Remove the cover and bake 15 min. more. Serve hot or cold. Cal: 155, Fat: 2/5g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: Rhubarb-Pecan Muffins Categories: Breads 999 Servings: 12 2 c Flour 3/4 c Sugar 1 1/2 t Baking powder 1/2 t Baking soda 1 t Salt 3/4 c Chopped pecans 1 ea Egg, large 1/4 c Vegetable oil 2 t Grated orange peel 3/4 c Orange juice 1 1/4 c Rhubarb, fresh fine chopped Combine all dry ingredients. Beat egg and oil; add orange juice. Add to flour mix. Add rhubarb. Bake 350F 25-30 min. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: LEEK AND POTATO GRATIN Categories: Main dish Vegetables 999 Servings: 8 2 T Margarine 2 ea Lg leeks, white part chopped 1 ea Red bell pepper, diced 3 ea Matzos, broken 1 c Hot water 4 ea Potatoes, baked, peel, slice 6 oz Evaporated skim milk 1 ea Salt and pepper 1 c Grated mozzarella 1 ea Minced chives for top Preheat oven to 350F. Heat margarine in skillet. Add leeks and saute, cover until wilted. Add red pepper saute 5 min.Combine matzos with water in bowl, soak 3-5 min. until soft. Drain, squeeze out excess water.Combine leek mixture and matzos with remaining ingredients, except cheese and chives. Stir until fully mixed. Pour into an oiled shallow 2 qt. casserole. Sprinkle cheese over top followed by chives. Bake 35 to 40 min, or until top golden. Let stand 5 to 10 min and cut. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: SKILLET POTATO PIE Categories: Vegetables 999 Servings: 4 1 1/2 lb Red-skinned potatoes 1/2 c Buttermilk 2 ea Scallions, minced 1 ea Salt and pepper 1 ea Oil for frying Cook potatoes, slice 1/4 in. thick. Mash lightly just until broken up into several pieces. Stir in buttermilk and scallions and season with salt and pepper.Heat just enough oil to coat bottom of non stick skillet. When hot enough, pour in potato mixture and pat in evenly. Turn the heat to moderate and cook until the bottom of the pie is crisp and browned. Slide out onto a plate and cut into wedges. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: ROASTED POTATOES WITH TOMATOES AND ROSEMARY Categories: Vegetables 999 Servings: 6 6 ea Potatoes, pref. long narrow 6 ea Ripe plum tomatoes, sliced 1 ea Olive oil 1 T Minced fresh rosemary (t dry 1 ea Minced chives 1 ea Salt and pepper Preheat oven to 375F. Cook potatoes in skins, done but firm. Peel and slice crosswise 1/2 in. thick.Oil large shallow baking dish. Alternate potatoes and tomatoes in rows. Drizzle lightly with olive oil, sprinkle with rosemary, chives, salt and pepper. Bake 20 to 25 min, or until potatoes begin to turn golden crisp around edge. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: BAKED TOMATOES Categories: Vegetables 999 Servings: 2 2 ea Good sized plum tomatoes 1 ea Fine bread crumbs 1 ea Grated parmesan cheese 1 ea Dried thyme Cut each tomato in half and arrange cut side up on a baking dish. Sprinkle each half lightly with bread crumbs, parmesan cheese and thyme. Bake for 15 to 20 min. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: KOORMA VEGETABLE CURRY Categories: Vegetables 999 Servings: 6 2 T Margarine 1 c Chopped onion 4 ea Garlic cloves 14 oz Can plum tom w liquid, chop 4 oz Can mild chiles drained chop 1 t Grated ginger, salt, cumin 1 t Coriander, dry mustard 1/2 t Turmeric, nutmeg, cinnamon 2 ea Potatoes, peeled and diced 3 c Bite sized cauliflower 2 ea Large carrots 3 T Chopped fresh cilantro 2 c String beans, 1 in. pieces 1 c Plain low fat yogurt Heat margarine in wok. Add onion saute until translucent. Add garlic continue until onion golden. Add tomatoes, chiles, ginger, salt and spices. Bring to a simmer, then stir in potatoes, cauliflower, and carrots. Cover and simmer over medium-low heat for 10 min., stirring occasionally, then stir in the cilantro. Simmer for another 20 min over low heat, until vegetables and tender but firm. While cooking, there should be enough liquid to form a sauce; if needed add additional water, but not so much that becomes soupy.Steam string beans separately until bright green and crisp tender. Stir into vegetable mixture. Remove from heat and stir in yogurt. Serve at once. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: PINEAPPLE, RAISIN, AND RUM BREAD PUDDING Categories: Desserts 999 Servings: 6 20 oz Can crushed pineapple w liq. 1/2 c Low fat milk 5 c Packed Ital. Fr bread 1 in. 2/3 c Raisins 1/2 c Brown sugar 2 T Margarine, melted 1 T Rum 1 t Vanilla extract 1/2 t Cinnamon 1 t Margarine 1 T Rum 1 T Light brown sugar 2 T Sliced almonds Preheat oven to 350F. Combine pineapple, milk and bread in mixing bowl. Stir together and let stand 10 min. Stir in the remaining ingredients. Pour mixture into lightly oiled 9 x 9 in. baking pan.Last 3 ingredients are for glaze. Melt margarine . Add rum and brown sugar and stir just until sugar is dissolved. Spoon in thin layer over top of pudding. Bake for 25 min, top with almonds. Bake for another 15 to 20 min, or until top is golden brown and turning crusty. Serve warm. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: THREE ONION PIE WITH FETA CHEESE Categories: Vegetables 999 Servings: 1 2 T Safflower oil 1 ea Large yellow onion, chopped 1 ea Large red onion, quartered 2 T Dry white wine 2 ea Large leeks, white, 2 ea Eggs beaten 3 T Chop fresh parsley, divided 1 T Chop fresh dill, or 1t dry 1 t Dried tarragon 4 oz Crumbled feta 1 ea Pepper 1 ea Plum tomato, thinly sliced 1 ea Dry bread crumbs Heat oil in large skillet. Add the yellow and red onions and saute over moderate heat 5 min. Stir in wine, add leeks. Saute another 15 min, stir frequently, or until onions are golden and leeks are limp. Remove from heat. Preheat oven 350F. In mixing bowl, combine beaten eggs with two tablespoons of the parsley, dill, tarragon, feta cheese, and pepper. Stir in the onion mixture. Oil a 10 in. tart pan and line bottom generously with bread crumbs. Pour in onion mixture. Ring the outside edge with tomato slice, then sprinkle the remaining parsley in the center. Sprinkle a light layer of bread crumbs over the entire top. Bake for 40 to 45 min, or until the mixture is set and top is golden. Let stand for 5 to 10 min, then cut into wedges. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: BUTTERMILK CHOCOLATE-HAZELNUT CAKE Categories: Cakes Desserts 999 Servings: 1 1 c Buttermilk 1/3 c Safflower oil 2 ea Egg whites 1 t Vanilla extract 1 c Light brown sugar 1 c Whole wheat pastry flour 1/2 c Cocoa powder 1 t Baking soda 1 t Baking powder 1/4 t Salt 1/2 c Finely chopped hazelnuts Preheat oven to 350F. Combine first 5 ingredients in mixing bowl and beat together with electric mixer. Combine remaining ingredients except the hazelnuts in another bowl. Sprinkle into the wet mixture a bit at a time and beat in with the mixer until velvety smooth.Lightly oil 9 in. cake pan. Sprinkle the bottom with flour. Pour in half of the batter, then sprinkle it evenly with half of the hazelnuts. Pour in the remaining batter and top with the remaining hazelnuts. Bake for 25 to 30 min., or until tests clean. Cook, and cut into wedges. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: CORN RELISH Categories: Relishes 999 Servings: 2 1 1/2 c Corn, frozen 1/4 c Minced red onion 1 ea Small red bell pepper, mince 3 T Honey 3 T Cider vinegar 1/2 t Dry mustard 1/4 t Dill seed (optional) 1 ea Salt and pepper Combine all the ingredients in a mixing bowl and stir until thoroughly mixed. Pack into one or two glass jars with lids. Make up to two days ahead of time, or at least two hours before serving. Makes two cups. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: SPRING VEGETABLE PIE Categories: Vegetables Cheese/eggs 999 Servings: 6 1 1/2 T Olive oil 1 ea Medium carrot, cut length 1 c Chopped cauliflower 3 ea Scallions, minced 1/2 c Thawed frozen peas 2 T Minced fresh parsley 4 ea Eggs beaten 2 T Low fat milk 4 oz Crumbled feta cheese 1/4 t Dried thyme 1 ea Pepper, to taste 1/2 c Fresh bread crumbs Preheat oven 375F. Heat oil plus 3 T water in large skillet. Add the carrots and cauliflower and saute, covered, over moderate heat. Lift the lid and stir occasionally until crisp tender. Stir in the scallions and saute for another minute, just until slightly limp. Stir in peas and parsley and remove from heat.In mixing bowl, combine beaten eggs with the milk, feta and thyme. Stir in the skillet mixture and add a little pepper.Oil a 10 in. tart pan. Line the bottom with half the crumbs and pour the vegetable mixture in. Top with the remaining crumbs. Bake for 20 to 25 minutes, or until set and top is golden. Let stand for 10 min before cutting. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: OUR MARMALADE Categories: Fruits 999 Servings: 1 3 ea Whole oranges, seeded, chopp 3 ea Whole lemons, seeded, choppe 1 ea Water equal to whole fruit 1 ea Sugar equal cooked fruit Measure chopped fruit and place in heavy saucepan. Measure equal amounts of water and pour into saucepan. Bring to boil. Lower heat and simmer for 5 minutes. Remove from heat, cover, and let stand in a cool place for 24 hours. Again bring to a boil and cook over high heat for 10 minutes. Remove from heat, cover, and let stand in a cool place for another 24 hours. Measure out fruit mixture. Add equal amount of sugar. Again bring to a boil over medium heat. Cook, stirring constantly, for another 15 minutes, or until mixture begins to gel. Remove from heat and immediately pour into hot sterilized jars. Vacuum seal. Makes 6 1/2 pint jars. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: PERFECT APPLE BUTTER Categories: Fruits 999 Servings: 1 6 c Sweet apples, peeled, sliced 1 c Apple cider 1 T Ground cinnamon (optional) Place apples and cider in heavy saucepan over medium heat. Cook, stirring frequently, until mixture comes to a boil. Lower heat and simmer, stirring frequently, for about 1 hour, or until apple slices have disintegrated and butter is thick. Remove from heat. Stir in cinnamon, if desired. Pour into hot sterilized jars, leaving 1/4 in. headspace. Cap and process in 10-minute boiling water bath. Makes 4 1/2 pint jars. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: TRADITIONAL CHUTNEY Categories: Relishes 999 Servings: 1 4 c Ripe mango 1/2 c Lime, seeded and chopped 1 c Yellow onions 1/2 c Grated fresh ginger 3 ea Cloves garlic, minced 3/4 c White raisins 2 c Light brown sugar 1 c Apple cider vinegar 1/4 c Fresh orange juice 1/4 c Fresh lemon juice 1 T Whole mustard seed 1 t Dried red pepper flakes 1 t Ground cinnamon 1/4 t Ground cloves Mango: Hard, ripe, peeled, seeded and sliced. Place all ingredients in heavy saucepan over medium heat. Bring to boil. Lower heat and simmer for about 20 minutes, stirring frequently. Remove from heat, cover, and let stand for about 12 hours. Again bring to a boil, lower heat, and cook for 15 minutes, stirring frequently. Remove from heat and immediately pour into hot sterilized jars. Vacuum seal. Makes: 4 1/2 pint jars. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: ONION CHUTNEY Categories: Relishes 999 Servings: 1 6 c Chopped sweet onions 1/2 c Fresh lemon juice 2 t Whole cumin seed 1 t Whole mustard seed 1/2 t Tabasco sauce 1/4 t Red pepper flakes 2 t Ground chili pepper 1/4 c Light brown sugar 1 ea Salt to taste Combine all ingredients in heavy saucepan over medium heat. Bring to boil, stirring frequently. When mixture comes to a boil, immediately remove from heat and pack into hot sterilized jars. Vacuum seal. Makes 4 1/2 pint jars. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: FAYE'S ZUCCHINI RELISH Categories: Relishes 999 Servings: 1 6 c Grated zucchini 3 c Grated yellow onions 1 ea Sweet red pepper, grate,seed 3 T Coarse salt 1 1/4 c White vinegar 3 c Sugar 1/2 t Dry mustard 1/2 t Ground mustard 1/2 t Ground tumeric 1 t Celery seed 1/2 t Fresh ground pepper Place grated vegetables in non aluminium bowl. Sprinkle on salt. Mix well, cover and let stand for 12 hours. Rinse well by running cold water over vegetable mixture in colander. Drain thoroughly. Place vinegar, sugar, and spices in heavy saucepan over medium heat. Bring to a boil. Lower heat and cook for about 15 minutes, or until mixture begins to thicken. Immediately add vegetable mixture and cook for 30 minutes. Remove from heat. Pour into hot sterilized jars. Vacuum seal. Makes: 8 1/2 pint jars. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: FRESH TOMATO SAUCE Categories: Sauces 999 Servings: 1 10 c Tomatoes 1 T Sugar 1 t White pepper 1 t Salt 2 c Fresh basil Tomatoes: Peeled, cored, seeded, and chopped, very ripe. Place all ingredients in heavy saucepan over medium heat. Bring to boil. Lower heat and cook for 20 minutes. Pour into sterilized containers and freeze. Makes: 6 pint jars. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: TOMATO SALSA Categories: Relishes 999 Servings: 1 2 1/2 c Diced ripe tomatoes 2 ea Scallions, chopped 4 oz Can mild green chiles, drain 1 ea Or 2 jalapeno peppers, chop 1 T Chopped cilantro or parsley 1/2 ea Juice of lemon 1 t Ground cumin 1/2 t Salt Combine the ingredients in the container of a food processor. Pulse on and off until the mixture is a coarse puree. Store in airtight container in refrigerator. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: CREAMY CHICKEN CASSEROLE lo cal, lo fat Categories: Poultry Main dish 999 Servings: 6 2 T All purpose flour 1 T Non-fat powdered milk 1 1/4 c Skim milk 1/4 t Salt 1 ea Pepper to taste 1/2 t Dried leaf marjoram 1/2 t Dried leaf thyme 1/2 c Celery, thinly sliced 1/2 c Sliced mushrooms 1 c Chicken broth 1 T Chicken broth 3 c Cooked rice 2 1/2 c Cubed cooked chicken 1 T Chopped fresh parsley 1/4 c Slivered almonds (optional) Preheat oven to 350F. In a medium saucepan, combine flour and powdered milk. Slowly add skim milk, stirring to blend. Cook over medium heat until sauce thickens, stirring constantly. Add salt, pepper, marjoram and thyme, set aside. In a large non-stick skillet over low heat, cook celery and mushrooms in 1 tablespoon broth until tender. Stir in rice, 1 cup broth, chicken and sauce. Pour into a shallow casserole. Sprinkle with parsley (and almonds). Bake, covered 35 minutes; remove lid and bake about 10 minutes longer or until bubbling. Serve immediately. Cal: 224, Fat: 2 g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: CATHY'S BAKED CHICKEN Categories: Poultry Main dish Low-cal 999 Servings: 4 2 ea Chicken breasts, halved 1 c Fresh bread crumbs 1/2 t Onion powder 1/2 t Garlic powder 1/4 t Cayenne pepper 1/8 t Ground ginger 1/3 c Plain low-fat yogurt Preheat oven to 400F. Lightly spray a medium size shallow baking dish with vegetable spray. Rinse chicken and pat dry. In a shallow pan, combine bread crumbs, onion powder, garlic powder, cayenne pepper and ginger. Dip chicken in yogurt, then into crumb mixture. Place in prepared dish. Bake uncovered, 45 to 50 min, or until tender. Cal: 254, Fat: 5 g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: COQ AU VIN Categories: Poultry Main dish Low-cal 999 Servings: 4 2 ea Boneless chicken breast, hav 4 t Low fat margarine 1/8 t Garlic powder 1/8 t Dried leaf thyme 1/8 t Lemon pepper 1/2 t Minced chives 1 T Chopped fresh parsley 1 T All purpose flour 4 oz Mushrooms, sliced 4 oz Pearl onions 1/4 c White wine Preheat oven to 350F. Rinse chicken and pat dry. Melt 2t margarine in a large non-stick skillet over medium heat. Add garlic powder and herbs; stir together 30 seconds. Dredge chicken in flour. Add to skillet and cook until brown on both sides. Remove to a small casserole; set aside. Add remaining 2t margarine to skillet. Add mushrooms and onions; saute until golden. Add to casserole. Pour wine into skillet and scrape up browned pieces. Pour over chicken. Bake, covered, 50 to 60 min. or until tender. Cal: 193, Fat: 5g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: CHICKEN AND SWEET POTATOES Categories: Poultry Main dish Low-cal 999 Servings: 6 2 c Mashed, cooked sweet potatoe 2 T Brown sugar 1/2 t Ground cinnamon 1/8 t Ground nutmeg 1/3 c Skimmed evaporated milk 1/4 c Chicken broth 1/4 c Minced onion 1 ea 8 oz. can water chestnuts* 1 ea 10 oz. cream of chicken soup 1 ea OR white sauce chicken flav 3 c Cubed chicken 3 T Water *Drained, sliced. Preheat oven to 350F. In a medium size bowl, combine sweet potatoes, brown sugar, cinnamon, nutmeg and milk. Spread around the inside edge of a round 10 in. casserole, forming a ring. In a medium size non stick skillet, heat broth over low heat. Add onion and water chestnuts; cook until tender. Add soup or sauce, chicken and 3 tablespoons water; cook over medium heat until hot, stirring occasionally. Spoon chicken mixture into center of sweet potato ring in casserole. Bake uncovered, 30 min or until bubbling. Cal: 308; Fat: 6g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: CHICKEN AND VEGETABLE CASSEROLE Categories: Poultry Main dish Low-cal 999 Servings: 4 2 ea Chicken breasts, halved 4 ea Carrots, quartered 1 c Pearl onions 2 ea Celery stalks, large pieces 2 ea Potatoes, peeled, quartered 1/4 c Chicken broth 1 ea 10oz can cream of mushroom s 1/2 c Skim milk 1/4 t Dried leaf thyme 1/8 t Ground sage 1 ea Bay leaf Preheat oven to 350F. Rinse chicken and pat dry. Heat a medium size non stick skillet over low heat; spray lightly with vegetable spray. Add chicken and cook quickly until browned on both sides. Remove chicken to a medium size shallow casserole. Add vegetables to casserole. In a small bowl combine broth, soup milk, thyme, sage and bay leaf; pour over chicken and vegetables. Bake, covered 1 hour or until vegetables and chicken are tender. Cal: 343; Fat: 9. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: AUDREY'S ORIENTAL CHICKEN Categories: Poultry Main dish 999 Servings: 4 1/4 c Firmly packed brown sugar 2 T Cornstarch 1/4 c Vinegar 1 T Soy sauce 1 ea 15 oz. can pineapple chunks 1 c Strips, green pepper 1 c Thin onion rings 1 T Oil 2 ea Boneless chicken breasts* *Cut into thin strips. In a medium bowl, combine sugar and cornstarch. Gradually stir in vinegar and soy sauce. Stir in pineapple, green pepper and onion, set aside. Heat oil in wok. Add chicken and stir fry, just until tender, and chicken has turned white. Add pineapple and vegetable mixture; stir until well mixed. Cover and simmer over low heat 15 minutes. Cal: 314; Fat 7g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: CURRIED CHICKEN Categories: Poultry Main dish Low-cal 999 Servings: 6 3 ea Chicken breasts, halved 3 T All purpose flour 1 1/2 c Sliced onion 1 T Water 1 ea Apple, peeled, chopped 1/4 t Curry powder 1/8 t Ground ginger 1/8 t Ground tumeric 1/2 t Salt 1/8 t Pepper 1 c Chicken broth 1/3 c Raisins Preheat oven to 350F. Rinse chicken, pat dry; dredge in flour. Spray a large non stick skillet with vegetable spray; heat over medium high. Add chicken and cook just until brown; turn and brown other side. Put chicken in a medium size shallow casserole. In skillet over low heat, cook onion in 1 T water 5 minutes; add apple and cook 1 min. Spoon over chicken; sprinkle with spices. Pour broth over all. Bake, covered, 55 min or until tender. Add raisins and cook 5 minutes longer. Cal: 214; Fat 4 g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: SO EASY FISH Categories: Seafood Main dish Low-cal 999 Servings: 2 2 ea Fillets white fish, 8 oz 1/2 t Oil 1/4 c Fresh bread crumbs 1 t Grated parmesan cheese 1/8 t Garlic powder 1/8 t Lemon pepper Preheat oven to 425F. Rinse fish and pat dry. Lightly grease a small shallow baking pan with some of oil. Rub remaining oil over top of fish. In a small bowl, combine remaining ingredients and sprinkle over fish. Bake, uncovered, about 20 min. or until fish flakes easily. Cal: 169; Fat 3 g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: CRISPY BAKED FISH & HERBS Categories: Seafood Main dish Low-cal 999 Servings: 4 4 ea Fillets white fish, 1 lb 1 ea Egg white 1 T Water 1/2 c Cornflake crumbs 1/8 t Lemon pepper 2 t Chopped fresh parsley 1 t Low fat margarine, melted Preheat oven 400F. Lightly spray a medium size shallow baking pan with vegetable spray. Rinse fish and pat dry. In small bowl, beat egg white with a little water. Dip fish in egg white, then roll in crumbs. Arrange fish in baking pan. Sprinkle with lemon pepper and parsley, then drizzle margarine over all. Bake uncovered 20 min or until fish flakes easily. Cal: 135; Fat: 2 g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: EGGPLANT MOZZARELLA Categories: Vegetables Main dish Low-cal 999 Servings: 9 1/2 c Chopped green onion 1/2 c Sliced mushrooms 1/4 c Water 2 c Spaghetti sauce 1/2 t Salt 1 ea Small eggplant. peeled, slic 1 ea Egg white, slightly beaten 1 T Water 1/2 c All purpose flour 1 t Olive oil 1 c Low fat cottage cheese 1 c Shredded mozzarella cheese* *Low fat, 4 oz. Preheat oven to 350F. In al large saucepan over low heat, cook green onion and mushrooms in 1/4 c water, until tender. Add spaghetti sauce; bring to a boil. Reduce heat; simmer 20 to 25 min. Sprinkle salt over sliced eggplant; set aside to drain about 10 min. In a shallow bowl, beat egg white and water together. Dip eggplant in egg mixture, then into flour. In a large non stick skillet, heat a few drops of oil over medium heat. Add eggplant slices and cook until browned, turning once; drain on paper towel. Continue until all slices are cooked. In a 13" x 9" casserole, spread about 1/2 c sauce. Add a layer of eggplant, top with 1/2 c cottage cheese and more sauce. Repeat until all ingredients are used, ending with sauce. Sprinkle with mozzarella cheese. Bake uncovered 30 min. Let stand 5 min. Cal: 152, Fat: 6g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: RED CABBAGE II Categories: Vegetables 999 Servings: 6 1 t Oil 1/2 c Finely chopped onion 4 c Coarse shredded red cabbage 1 c Chopped peeled apple 2 ea Whole cloves 1/2 ea Bay leaf 1 T Sugar 1 1/2 T White vinegar In a heavy skillet, heat oil over medium high heat. Add onion and saute until tender. Add cabbage, apple, cloves and bay leaf. Cover and simmer about 20 min or until cabbage is tender. If cabbage gets dry, add a small amount of water. Add sugar and vinegar to cabbage mixture; toss gently. Cover and cook about 5 min longer. Cal 45; Fat 1g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: GINGERED CARROTS Categories: Vegetables 999 Servings: 6 6 ea Medium carrots, 1" pieces 1 T Sugar 1 t Cornstarch 1/8 t Ground nutmeg 1/4 t Ground ginger 1/4 c Orange juice 1 t Low fat margarine Steam carrots just until tender; drain. While carrots are cooking, combine sugar, cornstarch, nutmeg and ginger in a small saucepan; add ornage juice. Cook over medium heat, stirring constantly, until sauce thickens. Cook 1 min, then remove from heat and stir in margarine. Place carrots in a serving dish, pour sauce over them, tossing to coat evenly. Cover and let stand 4 to 5 min before serving. Cal: 52 Fat 1g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: ZIPPY CAULIFLOWER Categories: Vegetables 999 Servings: 6 3 c Cauliflower 1/2 t Low fat margarine 1 T All purpose flour 1/8 t Red (cayenne) pepper 1/4 t Salt 1/8 t Pepper 3/4 c Skim milk 1/2 c Shredded low fat cheddar ch 2 T Chopped green chilies 1/4 c Fresh bread crumbs Preheat oven to 350F. Steam cauliflower just until tender; drain. Melt margarine in a medium size saucepan over medium heat. In a jar with a lid combine flour, red pepper, salt, pepper, and milk; shake until blended. Slowly add to margarine in saucepan, stirring constantly until smooth. Add cheese and continue stirring until smooth and slightly thickened. Stir in chilies. Arrange cauliflower in a 2 quart baking dish; pour sauce over cauliflower, then sprinkle with bread crumbs. Bake 10 to 15 min or until bubbling. Cal: 73 Fat 2g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: POTATO CAKES Categories: Vegetables Appetizers 999 Servings: 6 2 c Mashed potatoes 1 ea Egg white, slightly beaten 2 T Chopped onion 2 T All purpose flour 1/8 t Salt 1 ea Pepper to taste 1 t Oil In a medium size bowl, combine potatoes, egg white, onion, flour, salt and pepper. Meanwhile, heat oil in a large skillet over medium high heat. When hot, put about 2 tablespoons potato mixture for each cake into skillet. Cook until well browned, then turn with a spatula and cook other side until brown. Continue making takes, keeping first ones warm. Cal: 74, Fat: 1 g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: SCALLOPED POTATOES Categories: Vegetables 999 Servings: 6 2 lb Potatoes, peeled, sliced 1/3 c Chopped onion 3 T All purpose flour 1/2 t Salt 1/4 t Pepper 1 T Low fat margarine 3 c Skimmed milk, heated Preheat oven 400F. Lightly spray a 2 quart casserole with vegetable spray. Arrange a layer of potatoes in casserole, then sprinkle with some of onion, flour, salt and pepper. Continue to layer until all potatoes, onion, flour, salt and pepper are used. Dot top with margarine, then pour milk over all. Bake 20 min, then reduce heat to 350F and bake 50 to 60 min longer or until tender. Cal: 166, Fat: 1 g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: PENNSYLVANIA SWEET POTATOES IN TANGY SAUCE Categories: Vegetables 999 Servings: 10 6 ea Large sweet potatoes 1 c Sugar 1/2 c Lightly packed brown sugar 1/4 t Ground ginger 2 T Cornstarch 1 c Unsweetened pineapple juice 1 t Lemon juice 1 T Low fat margarine Place sweet potatoes in a large kettle and add water to cover. Cook over medium heat until barely tender; drain. Peel and cut potatoes into fourths. Arrange in a medium size casserole. Preheat oven to 350F. While potatoes are cooking, combine sugars, ginger and cornstarch in a small saucepan. Add pineapple juice and lemon juice. Stir over medium heat until sugars are dissolved and mixture starts to bubble; stir in margarine. Pour sauce over potatoes. Bake uncovered 50 to 60 min or until sauce is thickened. Cal: 149, Fat: trace. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: OVEN FRENCH FRIES Categories: Vegetables 999 Servings: 4 6 ea Medium potatoes 2 T Oil 1 ea 1 oz. Good Seasons Italian * 1 T Chopped fresh parsley *Dressing, not mixed. Preheat oven to 350F. Peel potatoes and slice for French fries. Lay out on paper towel, pat dry. Potatoes should be as dry as possible. Put potatoes in a large bowl and drizzle with oil, tossing to coat evenly. Lay in a single layer on a large baking sheet; sprinkle dry dressing mix and parsley over all. Bake 25 min, then flip over only once. Return to oven and increase temperature to 450F. Cook 3 to 5 min longer until potatoes are tender and start to brown. Cal: 239, Fat: 7 g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: ZUCCHINI & TOMATO CASSEROLE Categories: Vegetables 999 Servings: 6 4 ea Zucchini, cubed 1 ea Pepper to taste 1 T Snipped chives 1 t Low fat margarine 2 ea Large tomatoes, sliced 1 t Dried leaf basil 1/2 c Shredded low fat cheddar Preheat oven to 350F. Steam zucchini until crisp tender. Using a slotted spoon, transfer zucchini to a shallow 2 quart casserole. Stir pepper and chives into margarine and pour over zucchini. Cover with tomato slices; sprinkle with basil and cheese. Bake, uncovered, 30 min. Cal 54; Fat: 2 g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: DUTCH APPLE CAKE Categories: Cakes Desserts 999 Low-cal Servings: 6 1 c All purpose flour 5 T Sugar 1 t Baking powder 2 T Low fat margarine 2 ea Egg whites, slightly beaten 1/4 c Skim milk 1/2 t Vanilla extract 4 c Sliced peeled apples 1 t Ground cinnamon Preheat oven 375F. Grease and flour a 9 in. tart or pie pan. In a mixing bowl, combine flour, 2 T sugar and baking powder. With a pastry blender or 2 knives, cut in 1 1/2 T margarine. Add egg whites, milk and vanilla; beat until smooth. Batter will be stiff. Spoon into prepared pan and spread batter to fit pan. Arrange apple slices, overlapping, in 2 concentric circles to cover batter. In a small bowl, combine 3 T sugar and cinnamon; sprinkle over apple slices. Dot with 1/2 T margarine. Bake 30 min. Cool 10 min before serving. Cal: 183; Fat: 2 g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: BEST OATMEAL COOKIES Categories: Cookies 999 Servings: 55 3/4 c Low ft margarine, room temp 1 c White sugar 1/2 c Packed brown sugar 2 ea Egg whites, slightly beaten 1 1/2 c All purpose flour 1 t Baking soda 1 t Ground cinnamon 1/4 t Ground nutmeg 1 1/2 c Oats, uncooked 1 c Raisins 1 t Vanilla In a large mixing bowl, beat margarine and sugars until light and fluffy. Add egg whites. In a medium size bowl, combine flour, baking soda, cinnamon and nutmeg; add to sugar mixture. Stir in oats, raisins and vanilla. Chill 1 hour. Preheat oven 350F. Roll a teaspoon of dough into a ball and place on an ungreased cookie sheet. Grease the bottom of a glass with margarine, dip glass in sugar and use to flatten ball of dough. continue, leaving adequate space between cookies. Bake 10 min. Cool on racks. Cal: 61, fat: 1 g. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: TZATZIKI Categories: Sauces Appetizers 999 Servings: 10 4 c Yogurt, unflavoured 1 ea Medium cucumber, peel, grate 4 ea Cloves garlic, crushed 2 T Olive oil 1/2 t Dried dillweed 1 ea Salt, pepper Place a piece of cheesecloth in a colander and pour in the yogurt. Drain for several hours. Place grated cucumber in another colander and allow to drain for 2 hours. Mix together all ingredients, chill. Drizzle additional olive oil on top. Serve as a dip for vegetables, or a spread for bread. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: AVGOLEMONO SOUP (LEMON) Categories: Soups 999 Servings: 10 2 c Milk 2 T Cornstarch 6 ea Egg yolks, beaten 2 qt Basic chicken stock 1/2 c Long grain rice 1/2 ea Stick butter 1/8 lb 1 ea Chopped parsley to taste 1 c Fresh lemon juice 1 ea Grated lemon peel (optional) 1 ea Salt and pepper Stir the milk and cornstarch together and beat in the egg yolks. Set aside. Bring the stock to boil in a 4 qt. soup pot and add the rice. Cook, covered, until the rice is puffy and tender, about 25 min. Remove the soup form heat, add milk and egg mixture, stirring carefully. Continue to cook for a moment until all thickens. Remove from the heat again and add the butter, chopped parsley, and lemon juice. You may wish to add some grated lemon peel as well. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: GARLIC SAUCE Categories: Sauces Appetizers 999 Servings: 1 1 ea Large head of garlic 10 ea Slices white bread 1 c Olive oil 1/2 c White vinegar 1 T Lemon juice 3 T Water Peel and crush the garlic, the entire head. Remove the crusts from the white bread, and place the crustless bread in a mixing bowl. Add the garlic along with the olive oil and vinegar. Let this soften for 1 hour. Beat with an electric mixer until all is smooth. Don't do this with a food processor as it will be too smooth. Add lemon juice, slowly add water while the mixer is running so you will have a thick and fluffy sauce. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: PASTA WITH GARLIC AND EGGS Categories: Main dish Cheese/eggs 999 Servings: 4 1/2 lb Dry pasta 2 ea Eggs, beaten 1/2 c Olive oil 4 ea Cloves of garlic 2 T Parmesan cheese 1 ea Salt and pepper, taste Cook pasta. Heat the oil in small frying pan, add garlic. Saute for just a moment. Drain pasta, toss all ingredients together. Salt and pepper to taste. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: SAMBUCA ROMANA JAM Categories: Fruits 999 Servings: 1 5 c Crushed, fresh blueberries 1 t Grated lemon rind 1/2 c Water 1/2 c Sambuca Romana 2 1/2 c Sugar 1 ea Box light fruit pectin 10 ea Coffee beans per jar Mix 3/4 c sugar and pectin together. Stir into blueberries, lemon rind, water, and Sambuca in a heavy saucepan. Cook over high heat, stirring constantly, until mixture comes to a hard boil. Stir in remaining sugar. Bring to a rolling boil, still stirring constantly. Boil for 1 minute. Remove from heat. Skim off foam with metal spoon. Place 10 coffee beans in each jar. Immediately pour jam into hot sterilized jars and vacuum seal. Makes 5 1/2 pint jars. From: Gourmet Preserves, Judith Choate ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: OUR MARMALADE Categories: Fruits 999 Servings: 1 3 ea Whole oranges, seeded, chop 3 ea Whole lemons, seeded, chop 1 ea Water equal to chopped fruit 1 ea Sugar equal to cooked fruit Measure chopped fruit and place in heavy saucepan. Measure equal amounts of water and pour into saucepan. Bring to boil. Lower heat and simmer for about 5 minutes. Remove from heat, cover, and let stand in cool place for 24 hours. Again bring to boil and cook over high heat for 10 minutes. Remove from heat, cover, and let stand in a cool place for another 24 hours. Measure out fruit mixture. Add equal amount of sugar. Again bring to a boil over medium heat. Cook, stirring constantly, for another 15 minutes, or until mixture begins to gel. Remove from heat and immediately pour into hot sterilized jars. Vacuum seal. Makes 6 1/2 pint jars. From: Gourmet Preserves, Judith Choate ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: GRAND MARNIER MARMALADE Categories: Fruits 999 Servings: 1 2 c Thinly sliced kumquats 2 c Navel oranges, seed, chop 7 c Water 1 t Grated fresh lemon rind 3/4 c Grand Marnier 1 ea Sugar equal to cooked fruit Place kumquats, oranges, and water in glass bowl. Cover and let stand in a cool place for 12 hours. Pour into medium saucepan and bring to a full, rolling boil over high heat. Cook for about 15 minutes, stirring frequently. Remove from heat and stir in lemon and Grand Marnier. Measure this mixture and add equal amount of sugar. Again bring to a boil and cook, stirring frequently, for about 30 minutes. When mixture begins to gel, remove from heat and immediately pour into hot sterilized jars. Vacuum seal. Makes 6 1/2 pint jars. From: Gourmet Preserves, Judith Choate ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: APPLE BRANDY BUTTER Categories: Fruits 999 Servings: 1 6 c Fresh unsweetened applesauce 1/2 c Calvados 1 c Sugar 1/2 c Orange blossom honey 1 T Ground cinnamon 1/4 t Ground cloves Place all ingredients in heavy saucepan. Bring to a boil over medium heat, stirring frequently. Cook for about 15 minutes, or until mixture begins to thicken. Pour into hot sterilized jars, leaving 1/4 inch headspace. Vacuum seal. Makes 6 1/2 pint jars. From Gourmet Preserves, Judith Choate. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.15 ------------------ Title: PERFECT APPLE BUTTER Categories: Fruits 999 Servings: 1 6 c Sweet apples, peel and slice 1 c Apple cider 1 T Ground cinnamon (optional) Place apples and cider in heavy saucepan over medium heat. Cook, stirring frequently, until mixture comes to a boil. Lower heat and simmer, stirring frequently, for about 1 hour, or until apple slices have disintegrated and butter is thick. Remove from heat. Stir in cinnamon. Vacuum seal. Makes 4 1/2 pint jars. From: Gourmet Preserves, Judith Choate. -----------------------------------------------------------------------------