Cooking Light 98 Recipes

* Exported from MasterCook *
A "Grape" Chicken-Salad Sandwich
Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : July/Aug '98 Poultry
Sandwiches
Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------
2/3 cup chopped celery
1/2 cup light mayonnaise
2 tablespoons lemon juice
1/4 teaspoon salt
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
1/8 teaspoon dried thyme
1/8 teaspoon black pepper
2 1/2 cups cubed cooked chicken breast (about 1 1/2
pounds)
1 1/2 cups seedless green grapes -- halved
16 (1-ounce) slices white bread
Combine first 8 ingredients in a large bowl; stir in chicken and grape halves.
Spread 1/2 cup chicken salad over 8 bread slices; top with remaining bread slices.
Source:
"Cooking Light, July/August 98, p.138"
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Per serving: 318 Calories (kcal); 10g Total Fat; (27% calories from fat); 23g
Protein; 34g Carbohydrate; 56mg Cholesterol; 498mg Sodium
Food Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates
NOTES : "When summertime rolls around, my friends always ask me to make my chicken
salad. I take it to luncheons or picnics or just serve it at home for lunch. Both
my 3-year-old and 5-year-old love it."
�Lee Franze, Duncanville, Texas
Nutr. Assoc. : 0 0 0 0 0 0 0 0 2806 3582 1625
Almond-Apricot Kuchen
Recipe By :
Categories : Breakfast/Brunch Desserts
June '98

-------- ------------ --------------------------------
2/3 cup coarsely chopped dried apricots
1/2 cup boiling water
1 cup low-fat buttermilk
3/4 cup packed brown sugar
1/3 cup egg substitute
3 tablespoons vegetable oil
1 1/4 teaspoons vanilla extract
1/4 teaspoon almond extract
2 cups all-purpose flour
1/3 cup sliced almonds -- ground
1 1/4 teaspoons baking powder
3/4 teaspoon baking soda
1/4 teaspoon salt
Cooking spray
2 tablespoons sliced almonds
1 tablespoon granulated sugar
Combine apricots and boiling water in a bowl; cover and let stand 30 minutes.
Drain well.
Preheat oven to 375�.
Combine the rehydrated apricots, buttermilk, and next 5 ingredients (buttermilk

through almond extract). Lightly spoon flour into dry measuring cups; level with a
knife. Combine flour and next 4 ingredients (flour through salt) in a bowl. Add
apricot mixture, stirring just until moist.
Pour batter into a 10-inch springform pan coated with cooking spray. Sprinkle with
2 tablespoons sliced almonds and granulated sugar. Bake kuchen at 375� for 30
minutes or until a wooden pick inserted in center comes out clean. Cool on a wire
rack.
Source:
"Cooking Light, June 1998, p.92"
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat; 1
Other Carbohydrates
NOTES : Chop or snip dried apricots using kitchen sheers coated with cooking
spray.
Nutr. Assoc. : 26024 0 25045 0 0 0 0 0 0 0 0 0 0 0 0 0
Almond-Crusted Pork Tenderloin with Dried Cranberry-Apple Conserve
Recipe By :
Categories : Jan/Feb '98 Main Dish
Pork
-------- ------------ --------------------------------
2 (1-pound) pork tenderloins
2 cups fresh breadcrumbs
3 tablespoons sliced almonds -- finely chopped
1 tablespoon dried rosemary
1 teaspoon coarsely ground pepper
1/2 teaspoon salt
2 large egg whites -- lightly beaten
Cooking spray
Dried Cranberry-Apple Conserve
Rosemary sprig (optional)
Trim fat from pork. Combine breadcrumbs and next 4 ingredients (breadcrumbs
through salt) in a shallow dish. Dip pork in egg whites; dredge in breadcrumb
mixture. Place pork on a broiler pan coated with cooking spray. Bake pork at 425�
for 30 minutes or until meat thermometer registers 160�. Cover with foil, and let
stand 10 minutes. Cut into 1/4-inch-thick slices. Serve with Dried Cranberry-Apple
Conserve. Garnish with a rosemary sprig, if desired.
Serving Size: 3 ounces pork and 1/4 cup conserve
Source:
"Cooking Light, January/February 1998, p.98"
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 2 Fruit; 1/2 Fat;
1 Other Carbohydrates
NOTES : The Dutch settlers of the Hudson River Valley relied on dried fruits and
vegetables to get them through harsh winters. Today, thanks largely to New York
City chef Rozanne Gold, the area is recognized as having its own cuisine.
Nutr. Assoc. : 27121 0 0 0 0 0 0 0 0 4784
Recipe By :
Categories : Jan/Feb '98 Sauces/Condiments/Marinades

-------- ------------ --------------------------------
2 cups sweetened dried cranberries (such as
Craisins)
1 1/2 cups boiling water
1/3 cup diced dried apple
1/4 cup raisins
1 tablespoon minced crystallized ginger
1/3 cup white wine vinegar
3 tablespoons sugar
1/8 teaspoon ground red pepper
Dash ground allspice
Dash ground cinnamon
Dash ground ginger
1/4 cup red plum or raspberry jam
Combine first 5 ingredients; cover fruit mixture, and let stand 30 minutes.
Combine vinegar and next 5 ingredients (vinegar through ground ginger) in a small
saucepan; bring to a boil, stirring frequently. Add fruit mixture. Bring to a
boil; reduce heat, and simmer 5 minutes. Stir in jam. Remove from heat; cool to
room temperature.
Serving Size: 1/4 cup
Source:
Copyright:
"� Cooking Light"
Yield:
"2 1/2 Cups"
- - - - - - - - - - - - - - - - - - -
Per serving: 135 Calories (kcal); trace Total Fat; (0% calories from fat); trace
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat; 1/2
Other Carbohydrates
Nutr. Assoc. : 1103 0 514 4680 3003 5458 0 0 0 0 0 4684
Apple-Oatmeal Crumb Cake
Recipe By :
Categories : Cake Desserts
May '98

-------- ------------ --------------------------------
1 cup all-purpose flour
1/3 cup regular oats
1/3 cup granulated sugar
1/3 cup packed dark brown sugar
1/8 teaspoon salt
1/8 teaspoon ground nutmeg
1/4 cup chilled stick margarine or butter -- cut into small pieces
1/2 teaspoon baking powder
1/3 cup apple juice
1 teaspoon vanilla extract
1 large egg
1 1/2 cups coarsely chopped peeled McIntosh apple
(about 2 apples)
Cooking spray
Lightly spoon flour into a dry measuring cup, and level with a knife. Combine the
flour and next 5 ingredients (flour through nutmeg) in a bowl, and cut in the
margarine with a pastry blender or 2 knives until the mixture resembles coarse
meal. Reserve 1/2 cup flour mixture for topping; set aside.
Combine the remaining flour mixture, baking powder, and baking soda, and add the
apple juice, vanilla extract, and egg. Beat the mixture at medium speed of a mixer
until blended, and fold in the chopped apple.
Spoon the batter into an 8-inch round cake pan coated with cooking spray, and
sprinkle the reserved 1/2 cup flour mixture over the batter. Bake at 350� for 30
minutes or until cake springs back when touched lightly in center. Cool the cake
on a wire rack.
Serving Size: 1 wedge
Source:
"Cooking Light, May 1998, p.114"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:30"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Any firm cooking apple can be substituted for the McIntosh apple in this
recipe.
Nutr. Assoc. : 0 0 0 0 0 0 4098 0 0 0 0 0 30 0
Apple-Raisin Streusel Kuchen
Recipe By :
June '98

-------- ------------ --------------------------------
5 cups chopped peeled Golden Delicious or Rome
apple (about 4 large)
Cooking spray
2 tablespoons granulated sugar -- divided
1 1/2 cups all-purpose flour
1/4 teaspoon salt
1/8 teaspoon ground cinnamon
3/4 cup low-fat buttermilk
2 1/2 tablespoons vegetable oil
1 1/2 teaspoons grated lemon rind
1/2 cup raisins
3 tablespoons all-purpose flour
2 1/2 tablespoons chilled stick margarine
2 teaspoons light-colored corn syrup
Arrange apples in a single layer on a jelly-roll pan coated with cooking spray,
and sprinkle with 1 tablespoon granulated sugar. Bake at 475� for 8 minutes,
stirring well. Sprinkle with 1 tablespoon granulated sugar; bake an additional 7
minutes or until apples are slightly soft. Cool.
Reduce the oven temperature to 375�. Lightly spoon 11/2 cups flour into dry
measuring cups; level with a knife. Combine with next 6 ingredients (flour through
1/8 teaspoon nutmeg). Combine buttermilk, egg substitute, oil, and rind, stirring
well with a whisk. Add to flour mixture, stirring just until moist. Gently fold in
apples and raisins. Spoon mixture into a 10-inch springform pan coated with
cooking spray; place pan on a baking sheet.
Combine brown sugar, 3 tablespoons flour, 1/2 teaspoon cinnamon, and 1/4 teaspoon
nutmeg; cut in margarine and corn syrup with a pastry blender or 2 knives until
the mixture resembles coarse meal. Sprinkle evenly over batter in pan. Bake at
375� for 50 minutes or until a wooden pick inserted in center comes out clean.
Cool on a wire rack.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:50"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 1 1/2 Fat; 1
1/2 Other Carbohydrates
Nutr. Assoc. : 3531 0 0 0 0 0 0 0 0 0 25045 0 0 0 4680 0 0 0 0 0 3927

Apricot Sticky Muffins
Recipe By :
Categories : Breakfast/Brunch May '98
Muffins

-------- ------------ --------------------------------
1 cup apple juice
1/2 cup finely chopped dried apricots
1/3 cup uncooked farina (such as Cream of Wheat)
1/3 cup sugar
2 teaspoons baking powder
1/4 teaspoon salt
1/4 cup stick margarine or butter -- melted
1 (8-ounce) carton plain fat-free yogurt
Cooking spray
2 tablespoons sugar
Combine apple juice and apricots in a microwave-safe bowl. Cover with heavy-duty
plastic wrap, and vent. Microwave at HIGH 3 minutes or until apricot mixture
boils. Let stand, covered; cool completely. Drain apricots in a colander over a
bowl, reserving apple juice.
Lightly spoon flour into dry measuring cups, and level with a knife. Combine the
flour and the next 5 ingredients (flour through nutmeg) in a medium bowl, and make
a well in center of mixture. Combine 3 tablespoons reserved apple juice,
margarine, vanilla, egg whites, and yogurt; stir well with a whisk. Add to flour
mixture, stirring just until moist. Stir in reserved apricots.
Spoon batter into 12 muffin cups coated with cooking spray. Bake at 400� for 20
minutes or until muffins spring back when touched lightly in center. Remove
muffins from pans immediately; place on a wire rack. Dip muffin tops in remaining
apple juice; sprinkle each with 1/2 teaspoon sugar.
Serving Size: 1 muffin
Description:
"When your energy level is fading fast, these muffins are your ticket
for a boost. Dried apricots and farina cereal increase the recipe's
iron content."
Source:
Copyright:
"� Cooking Light"
Yield:
"1 Dozen"
T(Baking Time):
"0:20"
- - - - - - - - - - - - - - - - - - -
Protein; 33g Carbohydrate; trace Cholesterol; 200mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1/2
Other Carbohydrates
Nutr. Assoc. : 0 26024 0 554 0 0 0 0 4098 0 3231 25024 0 0
Apricot-Nut Turkey-Salad Sandwiches
Recipe By :
Categories : June '98 Poultry
Sandwiches

-------- ------------ --------------------------------
1 1/2 cups shredded cooked turkey or chicken breast
(about 6 ounces)
1/4 cup thinly sliced celery
2 tablespoons chopped unsalted cashews
2 tablespoons chopped dried apricots
2 tablespoons chopped green onions
2 tablespoons raisins
2 tablespoons plain low-fat yogurt
1/8 teaspoon salt
4 leaf lettuce leaves
8 (1-ounce) slices pumpernickel bread
Combine first 10 ingredients in a bowl. Place a lettuce leaf on each of 4 bread

slices. Spread 1/2 cup turkey salad over lettuce; top with remaining bread slices.
Source:
Copyright:
"� Cooking Light"
Yield:
"4 Sandwiches"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2
Fat; 0 Other Carbohydrates
Nutr. Assoc. : 4732 20195 3932 3190 0 0 4680 0 0 0 4780 20163

Apricot-Orange Crumb Cake
Recipe By :
May '98

-------- ------------ --------------------------------
1/2 cup sugar
1/8 teaspoon salt
3 tablespoons tub-style light cream cheese
1/3 cup 1% low-fat milk
3 tablespoons part-skim Ricotta cheese
1 teaspoon grated orange rind
1 large egg
1/4 cup chopped dried apricots
Cooking spray
1/4 cup apricot preserves
Lightly spoon flour into dry measuring cups, and level with a knife. Combine
flour, sugar, and salt in a mixing bowl, and cut in the margarine and cream cheese
with a pastry blender or 2 knives until mixture resembles coarse meal. Reserve 1/2
cup flour mixture for topping; set aside.
milk, Ricotta cheese, vanilla extract, orange rind, and egg. Beat the mixture at
medium speed of a mixer until blended (batter will be lumpy), and fold in the
chopped apricots. Spoon the batter into an 8-inch round cake pan coated with
cooking spray. Dot the batter with apricot preserves, and swirl the preserves into
the batter using a knife. Sprinkle the reserved 1/2 cup flour mixture over the
batter. Bake 350� for 30 minutes or until cake springs back when touched lightly
in center. Cool the cake on a wire rack.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:30"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 1
Nutr. Assoc. : 0 0 0 4098 3928 0 0 0 0 0 0 0 0 0 0
Artichokes Stuffed with Smashed Potatoes and Browned Garlic
Recipe By :
Categories : April '98 Side Dishes
Vegetables

-------- ------------ --------------------------------
4 large artichokes
1 1/2 pounds baking potatoes -- cut into 1/2-inch cubes
2 tablespoons olive oil
6 garlic cloves -- minced
1/4 cup dry sherry
3/4 cup (3 ounces) shredded part-skim mozzarella
cheese
1/2 cup chopped fresh basil
1/2 teaspoon salt
1/2 teaspoon pepper
1 tablespoon shredded fresh parmesan cheese
Cooking Spray
Fresh Parsley Sprigs (optional)
Working with 1 artichoke at a time, cut off stem to the base. Remove bottom leaves
and tough outer leaves, leaving tender heart and bottom; trim about 2 inches from
the top of artichoke. Steam artichokes, covered, 20 minutes; cool to room
temperature. Gently spread leaves; remove fuzzy thistle from bottom with a spoon.
Place potatoes in a saucepan; cover with water. Bring to a boil. Reduce heat.
Simmer 12 minutes or until tender; drain. Beat at medium speed of a mixer or with
a potato masher until coarsely mashed.
Heat oil in a nonstick skillet over medium-high heat. Add garlic; saut� 2 minutes
or until golden. Remove from heat; add sherry, scraping skillet to loosen browned
bits. Add sherry mixture, mozzarella, basil, salt, and pepper to potatoes.
Stuff about 1 cup potato mixture into each artichoke. Sprinkle with parmesan.
Place stuffed artichokes in an 8-inch square baking dish coated with cooking
spray. Bake at 375� for 20 minutes or until artichokes are tender. Garnish with
parsley, if desired.
Source:
"Cooking Light, April 1998, p.134"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:20"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 1 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 1 1/2 Fat;
Nutr. Assoc. : 3847 2135 0 620 0 921 0 0 0 4925 0 0 0 0
Artichokes with Pesto-Cannellini Spread
Recipe By :
Categories : April '98 Vegetables

-------- ------------ --------------------------------
3 artichokes
1 (16-ounce) can cannellini or other white beans -- drained
1/4 cup chopped fresh parsley
2 tablespoons italian-seasoned breadcrumbs
2 tablespoons finely grated Parmesan cheese (1/2 ounce)
2 tablespoons water
1 tablespoon commercial pesto sauce
1 tablespoon balsamic vinegar
Cut off stems of artichokes; remove bottom leaves. Trim about 1/2 inch from top of
each artichoke. Place artichokes, stem ends down, in a large Dutch oven filled
two-thirds with water. Add juice to water; bring to a boil. Cover, reduce heat,
and simmer 40 minutes or until a leaf near the center of artichoke pulls out
easily. Place artichokes, stem sides up, on a rack to drain.
Remove bottom leaves and tough outer leaves from artichokes; remove fuzzy thistle
from bottoms with a spoon.
Mash beans in a medium bowl; stir in parsley and remaining ingredients. Spoon bean
spread into centers of artichokes.
Serving Size: 1/3 cup spread and 1 artichoke
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2
Nutr. Assoc. : 46 0 5512 0 4866 3562 0 4449 0
Asian Pork-and-Broccoli Stir-Fry
Recipe By :
Categories : Main Dish May '98
Pork

-------- ------------ --------------------------------
1/3 cupmango chutney
2 tablespoons low-sodium soy sauce
1 tablespoon dry sherry
2 teaspoons dark sesame oil -- divided
1 poundpork tenderloin -- cut into 1-inch strips
4 cupsbroccoli florets
1 tablespoon water
2 cupsfresh bean sprouts
1 (8-ounce) can sliced water chestnuts -- drained
Combine first 3 ingredients; set aside.
Heat 1 teaspoon oil in a nonstick skillet over medium-high heat. Add pork; stir-
fry 3 minutes. Remove the pork from pan with a slotted spoon. Add 1 teaspoon oil,
broccoli, and water to skillet; stir-fry 5 minutes. Add chutney mixture, bean
sprouts, garlic, and water chestnuts; stir-fry 2 minutes. Return pork to skillet;
stir-fry 30 seconds.
Serving Size: 1 1/2 cups
Source:
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:12"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 2 1/2 Vegetable; 1/2 Fruit; 1/2
Nutr. Assoc. : 26535 0 0 0 0 2358 0 96 620 1586
Asian Primavera with Udon Noodles
Recipe By :
Categories : International July/Aug '98
Pasta

-------- ------------ --------------------------------
4 cups hot water
2 ounces dried porcini mushrooms (3 cups)
8 ounces uncooked udon noodles (thick round fresh
Japanese wheat noodles) or spaghetti
1 1/2 tablespoons dark sesame oil
1 cup cubed extra-firm tofu (about 4 ounces)
1/4 cup chopped peeled fresh lemon grass
2 tablespoons minced peeled fresh ginger
2 cups julienne-cut zucchini (1-inch)
1 cup sliced button mushrooms
1 cup sliced shiitake mushroom caps
8 cups thinly sliced bok choy leaves
1/4 cup minced fresh cilantro
Combine hot water and dried mushrooms, and let stand 20 minutes. Drain the
mushrooms through a sieve over a bowl, and reserve the soaking liquid and
mushrooms.
Cook noodles in boiling water 3 minutes, omitting salt and fat, and drain. Return
noodles to pot. Add reserved soaking liquid, soy sauce, and pepper; bring to a
boil, and cook 8 minutes or until the soaking liquid is absorbed. Stir in the
reserved porcini mushrooms.
Heat sesame oil in a wok or large nonstick skillet. Add tofu, lemon grass, ginger,
and garlic, and stir-fry 30 seconds. Add zucchini, button mushrooms, and shiitake
mushrooms, and stir-fry 2 minutes. Add bok choy, and stir-fry 3 minutes or until
wilted.
Divide noodle mixture evenly among 4 shallow bowls, and top with zucchini mixture.
Sprinkle with cilantro.
Serving Size: 1 1/2 cups noodles, 1 1/2 cups zucchini mixture, and 1 tablespoon
cilantro
Cuisine:
"Asian"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 3149 5496 0 0 0 5681 0 26086 0 26099 231 4197 183 0
Asian-Style Turkey Burgers
Recipe By :
Categories : March '98 Poultry
Sandwiches

-------- ------------ --------------------------------
1 pound ground turkey
1/3 cup finely chopped onion
3 tablespoons finely chopped fresh parsley
2 tablespoons worcestershire sauce
2 tablespoons minced green bell pepper
1 tablespoon low-sodium soy sauce
1 tablespoon cold water
2 teaspoons grated peeled fresh ginger
1/2 teaspoon salt
1/4 teaspoon pepper
Cooking Spray
4 (1 1/2-ounce) hamburger buns
Combine the first 11 ingredients in a large bowl. Divide turkey mixture into 4
equal portions, shaping each into a 3/4-inch-thick patty.
Place a large nonstick skillet coated with cooking spray over medium-high heat
until hot. Add patties; cook 5 minutes on each side or until done. Serve on buns.
Source:
"Cooking Light, March 1998, p.102"
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2
NOTES : This recipe calls for ground turkey, which includes both light and dark
meat. You can trim the fat even more by substituting ground turkey breast, though
the burgers will not be quite as flavorful.
Nutr. Assoc. : 0 0 0 0 20166 0 2777 20083 0 0 620 0 713
Aunt Jenny's Slow-Cooker Meatballs
Recipe By :
Categories : Beef Main Dish
May '98

-------- ------------ --------------------------------
1 1/2 pounds extra-lean ground beef
1 cup dry breadcrumbs
2 tablespoons minced fresh onion
1/3 cup ketchup
2 tablespoons brown sugar
1 tablespoon lemon juice
1 (16-ounce) can jellied cranberry sauce
1 (12-ounce) bottle chili sauce
Parsley sprigs (optional)
Combine first 5 ingredients in a large bowl; shape mixture into 30 (1 1/2-inch)

meatballs.
Combine ketchup, sugar, juice, and sauces in an electric slow cooker; gently stir
in meatballs. Cover with lid; cook on low-heat setting for 8 to 10 hours. Garnish
with parsley, if desired.
Serving Size: 3 meatballs and about 2 tablespoons sauce
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1
Serving Ideas : These meatballs are good served over egg noodles.
Nutr. Assoc. : 9018 0 3220 0 0 0 0 0 470 0 20143
Avgolemono (Greek Lemon Soup)
Recipe By :
Categories : International May '98
Soups And Stews

-------- ------------ --------------------------------
2 cups low-salt chicken broth
1 cup water
3 tablespoons fresh lemon juice
2 large eggs -- lightly beaten
1 cup hot cooked long-grain rice
1/2 teaspoon salt
1/8 teaspoon white pepper
6 lemon slices
Heat broth and water in a medium saucepan over medium-high heat. Gradually add hot
broth mixture and lemon juice to eggs, stirring constantly with a whisk. Return
egg mixture to pan. Cook over medium heat until slightly thick (about 15 minutes),
stirring constantly. Remove from heat; stir in rice, salt, and pepper. Ladle soup
into each of 6 bowls; serve with lemon slices.
Serving Size: 2/3 cups
Description:
"Whisked eggs give this famous Greek soup a velvety-smooth texture."
Cuisine:
"Greek"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 0 0 3218 2827 0 0 3903
Baked Grouper with Two-Pepper Relish
Recipe By :
Categories : Fish And Shellfish Main Dish
May '98

-------- ------------ --------------------------------
1/3 cup chopped pitted kalamata olives
2 tablespoons minced fresh parsley
1 tablespoon extra-virgin olive oil
2 teaspoons red wine vinegar
1 1/2 teaspoons minced fresh thyme
OR
1/4 teaspoon salt
1 yellow bell pepper -- roasted, peeled, and chopped
1 red bell pepper -- roasted, peeled, and chopped
1 garlic clove -- minced
6 (6-ounce) grouper fillets
1/4 teaspoon salt
Cooking spray
1/3 cup dry white wine
Thyme sprigs (optional)
Combine first 9 ingredients in a bowl.
Sprinkle fish with 1/4 teaspoon salt and black pepper. Place fish in a 13 � 9-inch
baking dish coated with cooking spray. Add wine to baking dish. Bake at 375� for
24 minutes or until fish flakes easily when tested with a fork. Serve with pepper
relish. Garnish with thyme sprigs, if desired.
Serving Size: 5 ounces fish and about 1/4 cup relish
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 26531 0 0 0 3413 0 2130706543 0 0 0 0 3634 0 0 0 0 1492
Baked Plums Madeira
Recipe By :
Categories : Desserts July/Aug '98

-------- ------------ --------------------------------
6 ripe plums (any variety) -- pitted and quartered
Cooking spray
3 tablespoons sugar
1 tablespoon grated orange rind
3 tablespoons Madeira or fresh orange juice
2 tablespoons fresh orange juice
3 cups vanilla low-fat frozen yogurt
1 1/2 tablespoons pine nuts -- toasted
Place plum quarters in an 11 � 7-inch baking dish coated with cooking spray.
Combine sugar, orange rind, Madeira, orange juice, and cinnamon. Drizzle Orange
juice mixture over plums. Bake at 450� for 20 minutes. Serve plums over yogurt;
top with pine nuts.
Serving Size: 4 plum quarters, 1/2 cup yogurt, and about 1/2 teaspoon pine nuts
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:20"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 1
NOTES : Marsala, sherry, or port can be substituted for the Madeira. For a
nonalcoholic version, you can substitute additional fresh orange juice for the
alcohol.
Nutr. Assoc. : 4526 0 0 0 4080 0 0 3479 1126
Banana-Coconut Crumb Cake
Recipe By :
May '98

-------- ------------ --------------------------------
1/4 teaspoon ground allspice
1/8 teaspoon salt
1/2 cup mashed ripe banana (1 medium banana)
3 tablespoons 1% low-fat milk
1 large egg
Cooking spray
1/4 cup flaked sweetened coconut
1 teaspoon water
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour,
sugars, allspice, and salt in a bowl; cut in margarine with a pastry blender or 2
knives until mixture resembles coarse meal. Reserve 1/2 cup flour mixture for
topping; set aside.
Combine remaining flour mixture, baking powder, and baking soda; add banana, milk,
and egg. Beat at medium speed of a mixer until blended. Spoon batter into an 8-
inch round cake pan coated with cooking spray. Combine reserved 1/2 cup flour
mixture, coconut, and water; stir with a fork. Sprinkle crumb mixture over batter.
Bake at 350� for 30 minutes or until cake springs back when touched lightly in
center. Cool on a wire rack.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 4098 0 0 4111 0 0 0 5226 0
Banana-Date Cr�me Br�l�e
Recipe By :

-------- ------------ --------------------------------
1 cup whole pitted dates (about 8 ounces)
1 cup evaporated skim milk
3/4 cup sliced ripe banana
1/2 cup 2% reduced-fat milk
2 tablespoons sugar
2 teaspoons vanilla extract
1 teaspoon ground cinnamon
1/4 teaspoon salt
2 large eggs
2 large egg whites
Cooking spray
1 tablespoon sugar
Combine the first 8 ingredients in a blender, and process the mixture until smooth
(about 2 minutes). Add the eggs and egg whites to blender, and process just until
smooth. Divide the mixture evenly among 6 (6-ounce) ramekins or custard cups
coated with cooking spray. Place ramekins in a 13 � 9-inch baking pan; add hot
water to pan to a depth of 1 inch. Bake at 300� for 55 minutes or until a knife
inserted in center comes out clean. Remove ramekins from pan, and sprinkle each
serving with 1/2 teaspoon sugar.
Preheat broiler. Place the ramekins on a jelly-roll pan, and broil the custards
for 3 minutes or until the sugar melts.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:55"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat;
NOTES : Southern California dates are grown in and around Indio, located near Palm
Springs.
Nutr. Assoc. : 20027 0 20225 20001 0 0 0 0 3218 3231 0 0
Banana-Walnut Scones
Recipe By :
Categories : Breads Breakfast/Brunch
Desserts July/Aug '98

-------- ------------ --------------------------------
1/2 teaspoon salt
3 tablespoons chilled stick margarine or butter
2 large egg whites
1 cup mashed ripe banana (about 2 medium)
Cooking spray
1/3 cup coarsely chopped walnuts
1 tablespoon brown sugar
Lightly spoon flour into dry measuring cups, and level with a knife. Combine the
flour and the next 4 ingredients (flour through baking soda) in a bowl, and cut in
the margarine with a pastry blender or 2 knives until the mixture resembles coarse
meal.
Combine buttermilk, vanilla, and egg whites in a bowl, and stir well with a whisk.
Add buttermilk mixture and banana to flour mixture, stirring just until moist
(dough will be wet and sticky).
Turn dough out onto a lightly floured surface; with floured hands, knead lightly 4
times. Pat the dough into a 9-inch circle on a baking sheet coated with cooking
spray. Sprinkle the walnuts and 1 tablespoon brown sugar over dough, pressing
gently into dough. Cut dough into 12 wedges, cutting into, but not through, dough.
Bake at 400� for 20 minutes or until golden.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:20"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat;
NOTES : Try these for extra protein, vitamin E, and potassium.

Nutr. Assoc. : 0 0 0 0 0 4101 25045 0 3231 4111 0 20187 0
Barbecued Flank Steak with Chutney-Bourbon Glaze
Recipe By :
May '98

-------- ------------ --------------------------------
1 (1-pound) flank steak
1/3 cup peach chutney
1/3 cup pineapple juice
3 tablespoons bourbon or apple juice
1 1/2 tablespoons rice wine vinegar
1 1/2 tablespoons hot pepper sauce
1/4 teaspoon salt
Prepare grill or broiler.
Trim fat from steak. Combine steak and remaining ingredients in a large zip-top
plastic bag. Seal and marinate in refrigerator 15 minutes. Remove steak from bag,
reserving marinade.
Place steak on a grill rack or broiler pan. Cook 8 minutes on each side or until
desired degree of doneness. Cut steak diagonally across grain into thin slices.
Keep warm.
Pour reserved marinade into a small saucepan. Bring to a boil; cook 1 minute,
stirring occasionally. Serve with steak.
Serving Size: 3 ounces steak and 2 tablespoons glaze
Source:
Copyright:
"� Cooking Light"
T(Marinating Time):
"0:15"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 1 Fruit; 1/2 Fat; 0
Other Carbohydrates
Suggested Wine: Cabernet Sauvignon
Nutr. Assoc. : 3298 382 0 2324 0 0 0 620
Barbecued-Chicken Potpie
Recipe By :
Poultry

-------- ------------ --------------------------------
1 teaspoon margarine or butter
Cooking spray
2 cups chopped onion
1/2 cup chopped green bell pepper
1/3 cup diced, seeded poblano chile
OR
1 (4.5-ounce) can chopped green chiles -- drained
1 small garlic clove -- minced
1 1/2 teaspoons cumin seeds
1 teaspoon ground coriander
1/4 cup cider vinegar
4 cups shredded cooked chicken breast (about 1
1/2 pounds)
1 ounce unsweetened chocolate -- grated
1 (12-ounce) bottle chili sauce
1 (10 1/2-ounce) can low-salt chicken broth
1 (11.5-ounce) can refrigerated corn bread twists
Melt margarine in a large nonstick skillet coated with cooking spray over medium-
high heat. Add onion, peppers, and garlic, and saut� 5 minutes. Stir in cumin and
coriander, and cook 2 minutes. Stir in vinegar, scraping skillet to loosen browned
bits. Add the chicken and the next 4 ingredients (chicken through broth), and cook
15 minutes or until thick, stirring occasionally. Spoon chicken mixture into 11 �
7-inch baking dish coated with cooking spray.
Unroll corn bread dough, separating into strips. Place strips in a lattice fashion
over chicken mixture. Bake at 375� for 25 minutes or until golden brown; let stand
15 minutes before serving.
Description:
"This is the kind of homey, dig-in food that we associate with family
dinners. But don't worry: There are no frozen peas in the filling."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat;
Nutr. Assoc. : 2394 0 0 0 4532 0 2130706543 0 491 0 0 2806 0 0 0 0 26494
Basic Sponge
Recipe By :
Categories : Breads Jan/Feb '98
Miscellaneous

-------- ------------ --------------------------------
1 cup bread flour
2 teaspoons sugar
2 1/2 teaspoons dry yeast (1 package)
3/4 cup very warm water (120� to 130�)
Lightly spoon flour into a dry measuring cup; level with a knife.
Place all the ingredients in a food processor, and process for 1 minute or until
well-blended. Spoon mixture into a medium bowl; cover and chill sponge for 2 to 24
hours.
Description:
"This is the foundation for the Ciabatta and the French Country Bread
With Currants and Rosemary (see recipes)."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 7 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2
Other Carbohydrates
Nutr. Assoc. : 0 0 3188 5472
Beef and Garlic
Recipe By :
May '98

-------- ------------ --------------------------------
1 pound boned sirloin steak -- cut into 1/4-inch strips
Cooking spray
3 cups sliced bok choy
1/4 cup thinly sliced green onions
1 cup diced tomato
1/3 cup beef broth
1 tablespoon oyster sauce
1/8 teaspoon pepper
Combine beef and garlic in a bowl; chill 10 minutes. Place a large nonstick
skillet coated with cooking spray over medium-high heat until hot. Add beef
mixture, saut� 5 minutes or until beef is done. Remove beef from pan; keep warm.
Combine bok choy and green onions in skillet; saut� for 2 minutes. Add remaining
ingredients; simmer 3 minutes or until slightly thick.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : "Garlic tastes good. But it also has a lot of health benefits, so I like
to use it as much as I can in cooking. You only need a little bit to add flavor to
this Asian-style dish."
�Dragoljub Cenic, New York City
Nutr. Assoc. : 1661 0 0 183 0 0 0 0 0 0
Beef Fricass�e with Shallots, Fennel, and Madeira
Recipe By :
Categories : Beef Jan/Feb '98
Main Dish

-------- ------------ --------------------------------
1/4 cup all-purpose flour
1/2 teaspoon salt
1 pound beef tips
1 tablespoon olive oil
2 cups coarsely chopped fennel bulb
3/4 cup diced shallots
1 cup cubed red bell pepper
1 cup Madeira or dry sherry
3 cups pieces (2-inch) torn escarole (about 12
large leaves)
2 tablespoons stone-ground mustard
1 teaspoon dried thyme
6 cups cubed peeled baking potato
1/3 cup fat-free milk
1/2 teaspoon salt
Combine first 3 ingredients in a shallow bowl; dredge beef in flour mixture. Heat
the oil in a large Dutch oven over medium heat; add beef, fennel, shallots, and
garlic, and saut� 5 minutes or until meat is browned. Stir in bell pepper and
Madeira, scraping pan to loosen browned bits. Add escarole, mustard, and thyme;
cover, reduce heat, and simmer 1 hour, stirring occasionally.
While beef simmers, place potato in a saucepan; cover with water, and bring to a
boil. Reduce heat, and simmer 20 minutes. Drain. Return potato to saucepan. Add
milk and 1/2 teaspoon salt, and beat at medium speed of a mixer until smooth.
Serve beef mixture over mashed potatoes.
Serving Size: 1 cup beef mixture and 1 cup potatoes
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Suggested Wine: Zinfandel
Serving Ideas : Try serving over mashed potatoes to balance the fricass�e's robust
flavors.
Nutr. Assoc. : 0 0 0 2228 986 26098 4902 620 4695 4080 550 26473 0 4600
4938 0
Beef Stew with Cuban Coffee Gravy
Recipe By :
Categories : Beef July/Aug '98
Soups And Stews

-------- ------------ --------------------------------
1 pound boned rump roast
1/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
1 1/2 cups strong brewed coffee
1 cup no-salt-added beef broth
1/3 cup dry red wine
1 cup diced peeled taro root
OR
1 cup diced peeled potato
1 cup sliced mushrooms
1/4 cup whole pitted dates -- chopped
1 tablespoon capers
2 cups hot cooked long-grain rice
1/2 cup shredded chayote or yellow squash
Trim fat from beef, and cut into 1-inch cubes. Sprinkle with salt and pepper. Heat
a large saucepan over medium-high heat. Add beef, and cook 5 minutes or until
browned. Add coffee and next 4 ingredients (coffee through garlic), and bring to a
boil. Cover, reduce heat, and simmer 45 minutes.
Add taro, mushrooms, dates, and capers; bring to a boil. Cover, reduce heat, and
simmer 20 minutes. Serve over rice; top with chayote.
Serving Size:1 1/4 cups stew, 1/2 cup rice, and 2 tablespoons chayote
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0 Fat;

NOTES : To make strong coffee, you can skip the brewing process by mixing a
tablespoon of instant espresso granules with 1 1/2 cups of hot water.
Nutr. Assoc. : 4795 0 20007 2349 26512 0 0 620 2130706543 0 421 4977 20027
2478 632 5654
Beet-and-Blue Cheese Spread
Recipe By :
Categories : April '98 Spreads

-------- ------------ --------------------------------
2 beets (about 1 pound)
2 Granny Smith apples -- each peeled and cut into 8 wedges
1/4 cup crumbled blue cheese (1 ounce)
1 tablespoon prepared horseradish
Pita Chips
Leave root and 1 inch stem on beets; scrub with a brush. Wrap beets in foil; bake
at 400� for 1 hour or until tender. Cool. Peel and trim off beet roots. Place
beets, apples, cheese, and horseradish in a food processor, and process until
well-blended, scraping sides of processor bowl occasionally. Serve with pita
chips.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 902231 0 2992 0 0
Black Bean Salad
Recipe By :
Categories : June '98 Salads
Vegetarian Main Dishes
-------- ------------ --------------------------------
1 1/2 tablespoons minced fresh cilantro
1 tablespoon chopped fresh parsley
1 tablespoon fresh lime juice
1/4 teaspoon salt
1 (15-ounce) can black beans -- rinsed and drained
1/2 cup chopped tomato
1/4 cup diced peeled avocado
1 tablespoon chopped seeded jalape�o pepper
4 cups gourmet salad greens
Combine first 5 ingredients in a large bowl; stir well with a whisk. Add beans,
tomato, avocado, onions, and jalape�o; toss well. Cover and chill 2 hours. Serve
over salad greens.
Serving Size: 1/2 cup bean mixture and 1 cup salad greens
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 578 0 2108 0 26060 4165
Black Bean-and-Goat Cheese Tortilla Stacks
Recipe By :
Categories : Appetizers May '98

-------- ------------ --------------------------------
1 teaspoon extra-virgin olive oil
2 (15-ounce) cans black beans -- rinsed and drained
1/4 cup water
2 tablespoons chopped fresh cilantro
1 tablespoon sun-dried tomato paste
1/4 teaspoon salt -- divided
1/4 teaspoon coarsely ground pepper -- divided
1 (14 1/2-ounce) can plum tomatoes -- undrained
12 (6-inch) corn tortillas
3/4 cup (3-ounces) crumbled goat cheese
Fresh Tomato-and-Corn Salsa
Heat oil in a large nonstick skillet over medium-high heat. Add garlic and black
beans, and saut� 2 minutes. Remove from heat; stir in water, cilantro, tomato
paste, 1/8 teaspoon salt, and 1/8 teaspoon pepper. Reserve 1 cup bean mixture; set
remaining bean mixture aside.
Place the tomatoes, wine, 1/8 teaspoon salt, and 1/8 teaspoon pepper in a blender,
and process until smooth. Reserve 1 cup tomato mixture. Pour remaining tomato
mixture into a bowl; set aside.
Place the reserved 1 cup bean mixture and reserved 1 cup tomato mixture in
blender, and process until smooth. Set tomato-bean mixture aside.
Place 2 tortillas, side by side, on a foil-lined baking sheet. Spoon 3 tablespoons

tomato-bean mixture over each tortilla; top each with 2 tablespoons remaining bean
mixture, 1 tablespoon goat cheese, and 1 tortilla. Repeat procedure 4 times ending
with tortillas. Gently press top of each tortilla stack.
Bake at 350� for 15 minutes or until thoroughly heated. Cut each stack into 4
wedges. Spoon the remaining tomato mixture over wedges, and top with Fresh Tomato-
and-Corn Salsa.
Serving Size: 1 wedge, 21/2 tablespoons sauce, and 1/4 cup salsa
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 0 1275 0 0 0 0 0 2470 0 2883 26128 0
Recipe By :
Categories : Appetizers Dips
May '98

-------- ------------ --------------------------------
1/2 cup fresh corn kernels (about 1 ear)
1 1/4 cups chopped tomato
1/2 cup chopped fresh cilantro
1/4 cup chopped red onion
1/4 cup chopped green onions
1/4 cup fresh lemon juice
1 teaspoon hot pepper sauce
1/2 teaspoon olive oil
1/4 teaspoon salt
1/4 teaspoon ground cumin
Steam corn, covered, 2 minutes, and cool. Combine corn and remaining ingredients
in a large bowl.
Source:
Copyright:
"� Cooking Light"
Yield:
"2 Cups"
- - - - - - - - - - - - - - - - - - -
Per serving: 23 Calories (kcal); trace Total Fat; (16% calories from fat); 1g
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates
NOTES : The salsa can be made a day in advance. Cover and chill.
Nutr. Assoc. : 3357 0 0 4712 0 0 0 0 0 0
Blackberry Soup with Peaches and Berries
Recipe By :
Soups And Stews

-------- ------------ --------------------------------
3 1/2 cups blackberries -- divided
1/2 cup water
6 tablespoons sugar -- divided
1 tablespoon kirsch (cherry brandy)
2 cups sliced peeled peaches
Combine 2 1/2 cups blackberries and water in a medium nonaluminum saucepan. Bring
to a simmer; cover and cook 15 minutes or until blackberries are very soft. Press
blackberry mixture through a sieve over a small bowl, reserving liquid; discard
seeds. Combine blackberry liquid, 3 tablespoons sugar, and kirsch; cover and chill
for at least 2 hours.
Combine 3 tablespoons sugar and peaches; toss gently to coat. Spoon 1/4 cup
blackberry mixture into each of 6 shallow soup bowls. Arrange 1/3 cup peach slices
and about 2 1/2 tablespoons blackberries over each serving.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 1 Other
Carbohydrates
NOTES : Pastry chef Lindsey Shere of Chez Panisse created this refreshing simple
soup one summer as the result of an overgrown blackberry patch.
Nutr. Assoc. : 166 0 0 2551 1068
Blackberry-Lemon Pudding Cake
Recipe By :
Categories : Desserts Jan/Feb '98

-------- ------------ --------------------------------
1/8 teaspoon salt
1 teaspoon grated lemon rind
2 tablespoons stick margarine or butter -- melted
2 large egg yolks
3 large egg whites (at room temperature)
1 1/2 cups blackberries, blueberries or raspberries
Cooking spray
3/4 teaspoon powdered sugar
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour,
2/3 cup granulated sugar, salt, and nutmeg in a large bowl; add buttermilk, rind,
juice, margarine, and egg yolks, stirring with a whisk until smooth.
Beat egg whites at high speed of a mixer until foamy. Add 1/4 cup granulated
sugar, 1 tablespoon at a time, beating until stiff peaks form. Gently stir one-
fourth of egg white mixture into buttermilk mixture; gently fold in remaining egg
white mixture. Fold in blackberries.
Pour batter into an 8-inch square baking pan coated with cooking spray. Place in a
larger baking pan; add hot water to larger pan to depth of 1 inch. Bake at 350�
for 35 minutes or until cake springs back when touched lightly in center. Sprinkle
with powdered sugar. Serve warm.
Serving Size: 1 cup
Description:
"As this dessert bakes, a light, spongy cake forms over a delicate
bottom layer of custard. A water bath cooks the pudding cake with
gentle, even heat."
Source:
Copyright:
"� Cooking Light"
Yield:
"5 cups"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 2
Nutr. Assoc. : 0 0 0 0 25045 0 0 2394 3232 3231 0 166 0 0
Blackened Portobello-Mushroom Salad
Recipe By :
Categories : May '98 Salads

-------- ------------ --------------------------------
1/4 cup red wine vinegar
1/4 cup balsamic vinegar
1/4 cup tomato juice
2 teaspoons Dijon mustard
2 teaspoons stone-ground mustard
1/4 teaspoon coarsely ground pepper
4 (4-ounce) portobello mushroom caps (about 5 inches
wide)
1 tablespoon Cajun seasoning for steak (such as Chef
Paul Prudhomme's Steak Magic)
2 teaspoons olive oil
Cooking spray
1 large tomato -- cut into 8 wedges
1/2 cup thinly sliced red onion -- separated into rings
1 (15-ounce) can cannellini or other white beans -- rinsed and drained
1/4 cup (1 ounce) crumbled blue cheese
Combine first 7 ingredients in a large zip-top plastic bag. Add mushrooms to bag;
seal. Marinate 10 minutes, turning occasionally. Remove mushrooms from bag,
reserving marinade.
Sprinkle mushrooms with Cajun seasoning. Heat 2 teaspoons oil in a large nonstick
skillet coated with cooking spray over medium-high heat until hot. Add mushrooms;
cook 2 minutes on each side or until very brown. Cool; cut mushrooms diagonally
into thin slices.
Arrange 4 cups salad greens on each of 4 plates. Top each with mushroom slices, 2
tomato wedges, and onion rings. Sprinkle each with 1/4 cup beans and 1 tablespoon
blue cheese. Drizzle the reserved marinade evenly over salads.
Description:
""In this salad, based on a blackened-steak salad, I've used
portobellos in place of the New York strip steak. To keep the protein
up, I added white beans.""
Source:
Copyright:
"� Cooking Light"
T(Marinating Time):
"0:10"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 1 1/2
Nutr. Assoc. : 0 0 0 0 0 26473 0 4197 2419 0 0 4165 0 20230 27197 2992
Blueberry Crumb Cake
Recipe By :

-------- ------------ --------------------------------
Cooking spray
2/3 cup sugar
1/4 cup stick margarine or butter -- softened
1 large egg
1 teaspoon baking powder
1/8 teaspoon salt
1 cup blueberries
3 tablespoons sugar
1 tablespoon stick margarine or butter -- melted
Coat a 9-inch round cake pan with cooking spray; line bottom with wax paper. Coat
wax paper with cooking spray.
Beat 2/3 cup sugar and 1/4 cup margarine at medium speed of a mixer until blended
(about 5 minutes). Add vanilla and egg; beat well. Lightly spoon 1 1/3 cups flour
into dry measuring cups; level with a knife. Combine 1 1/3 cups flour, baking
powder, baking soda, and salt. Add flour mixture to creamed mixture alternately
with buttermilk, beginning and ending with flour mixture. Stir in blueberries.
Pour into prepared pan. Combine 3 tablespoons sugar and remaining ingredients in a
bowl; stir until mixture resembles coarse meal. Sprinkle sugar mixture over
batter. Bake at 350� for 40 minutes or until a wooden pick inserted in center
comes out clean. Cool on a wire rack.
Source:
Copyright:
"� Cooking Light"
Yield:
"8 wedges"
T(Baking Time):
"0:40"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 2394 0 0 0 0 0 0 25045 175 0 0 2394 0
Blueberry Pancakes
Recipe By :
Categories : Breakfast/Brunch July/Aug '98

-------- ------------ --------------------------------
2 tablespoons sugar
1/4 teaspoon salt
1/2 teaspoon grated orange rind
1 cup orange juice
2 tablespoons fat-free milk
1 large egg -- lightly beaten
1 cup blueberries
sugar, baking powder, baking soda, and salt in a bowl. Combine orange rind, juice,
milk, oil, and egg in a bowl; add to flour mixture, stirring until smooth.
Spoon 1/4 cup batter onto a hot nonstick griddle or nonstick skillet; top with a
heaping tablespoon blueberries. Turn pancake when top is covered with bubbles and
edges look cooked. Repeat procedure with the remaining batter and blueberries.
Serving Size: 2 pancakes
Source:
Copyright:
"� Cooking Light"
Yield:
"8 "
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 1 1/2 Fat;
Nutr. Assoc. : 0 0 0 0 0 0 0 900 0 0 175
Blueberry Pound Cake
Recipe By :
July/Aug '98

-------- ------------ --------------------------------
2 cups granulated sugar
1/2 cup light butter
1/2 (8-ounce) package 1/3 less-fat cream cheese -- softened
3 large eggs
1 large egg white
3 cups all-purpose flour -- divided
2 cups fresh or frozen blueberries
1/2 teaspoon salt
1 (8-ounce) carton lemon low-fat yogurt
Cooking spray
1/2 cup powdered sugar
4 teaspoons lemon juice
Beat first 3 ingredients at medium speed of a mixer until well-blended (about 5

minutes). Add eggs and egg white, 1 at a time, beating well after each addition.
Lightly spoon flour into dry measuring cups; level with a knife. Combine 2
tablespoons flour and blueberries in a small bowl, and toss well. Combine
remaining flour, baking powder, baking soda, and salt. Add flour mixture to sugar
mixture alternately with yogurt, beginning and ending with flour mixture. Fold in
blueberry mixture and vanilla; pour cake batter into a 10-inch tube pan coated
with cooking spray. Bake at 350� for 1 hour and 10 minutes or until a wooden pick
inserted in center comes out clean.
Cool cake in pan 10 minutes; remove from pan. Combine powdered sugar and lemon
juice in a small bowl; drizzle over warm cake. Cut with a serrated knife.
Serving Size: 1 slice
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"1:10"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 2
Other Carbohydrates
Nutr. Assoc. : 0 3931 4049 3218 0 0 175 0 0 0 4051 0 0 0 0
Blueberry-Beaujolais Ice
Recipe By :

-------- ------------ --------------------------------
2 cups Beaujolais or other fruity red wine
1 cup sugar
2 1/2 cups blueberries
Combine the wine and sugar in a medium saucepan. Bring to a boil; cook until sugar
dissolves, stirring occasionally. Add blueberries; return to a boil. Cook 1
minute. Remove from heat, and cool. Spoon blueberry mixture into a blender;
process until smooth. Cover and chill.
Pour mixture into the freezer can of an ice-cream freezer; freeze according to
manufacturer's instructions. Spoon into a freezer-safe container; cover and freeze
at least 1 hour.
Serving size: 1/2 cup
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1 1/2
Other Carbohydrates
Nutr. Assoc. : 1244 0 175
Braised Greens with Chipotle-Chile Vinaigrette
Recipe By :
Categories : Jan/Feb '98 Vegetables

-------- ------------ --------------------------------
2 1/4 cups low-salt chicken broth -- divided
2 tablespoons sherry vinegar
2 tablespoons fresh lime juice
1 tablespoon vegetable oil
1/2 teaspoon dried oregano
1 canned chipotle chile in adobo sauce
3 pounds mustard greens
3 pounds turnip greens
Combine 1/4 cup broth, vinegar, and next 4 ingredients (vinegar through chile) in
a blender; process until smooth.
Remove stems from greens. Wash and pat dry; coarsely chop to measure 20 cups.
Bring 1 cup broth to a boil in a stockpot over medium-high heat. Add garlic; cook
2 minutes, stirring frequently. Add 1 cup broth and greens; cover and cook 20
minutes or until wilted. Drain well. Serve with vinaigrette.
Serving Size: 1 cup greens and 1 tablespoon vinaigrette
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 1/2 Fat;
Nutr. Assoc. : 4017 0 822 0 0 1094 0 0 0
Breakfast at Tiffany's Cinnamon Twists
Recipe By :
March '98

-------- ------------ --------------------------------
1/4 cup warm water (105� to 115�)
1/2 cup warm 2% reduced-fat milk (105� to 115�)
1/4 cup stick margarine or butter -- melted and divided
1/4 teaspoon salt
1/2 cup golden raisins
Cooking spray
2 teaspoons ground cinnamon
1/2 cup sifted powdered sugar
2 teaspoons 2% reduced-fat milk (2 to 3 teaspoons)
1/4 teaspoon vanilla extract
Dissolve yeast in warm water in a large bowl; let stand 5 minutes. Lightly spoon
flour into dry measuring cups; level with a knife. Add 2 cups flour, 1/2 cup milk,
1/4 cup granulated sugar, 2 tablespoons margarine, salt, and egg to bowl, and beat
at medium speed of a mixer until smooth. Stir in 3/4 cup flour and raisins to form
a soft dough. Turn dough out onto a lightly floured surface. Knead until smooth
and elastic (about 8 minutes); add enough of remaining flour, 1 tablespoon at a
time, to prevent dough from sticking to hands.
Place dough in a large bowl coated with cooking spray, turning to coat top. Cover
and let rise in a warm place (85�), free from drafts, 1 hour or until doubled in
bulk. Punch dough down. Roll dough into a 12-inch square on a lightly floured
surface. Brush dough with 2 tablespoons margarine. Combine 1/3 cup granulated
sugar and cinnamon, and sprinkle over dough. Cut dough in half crosswise. Cut each
rectangle lengthwise into 12 strips. Place 2 strips together, and twist. Pinch
ends to seal. Place twist on a large baking sheet coated with cooking spray.
Gently press ends to baking sheet. Repeat procedure with the remaining dough.
Cover and let rise for 30 minutes or until doubled in bulk.
Uncover dough. Bake at 350� for 15 minutes or until browned. Remove from pan, and
cool on wire racks. Combine powdered sugar, 2 1/2 teaspoons milk, and vanilla in a
bowl; stir well. Drizzle over twists.
Description:
"Here's our take on the pastry that Holly Golightly (a.k.a. Audrey
Hepburn) might have been munching on in the opening scene of BREAKFAST
AT TIFFANY'S. It takes place at dawn in front of the famous New York
jewelry store's windows."
Source:
Copyright:
"� Cooking Light"
Yield:
"1 Dozen"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1
Other Carbohydrates
NOTES : March is Oscar month, and we proudly present some dishes that have
appeared in some of our favorite films. We've lightened them for today's
audiences. And in some cases, we've reformatted and even colorized them.
Here's our take on the pastry that Holly Golightly (a.k.a. Audrey Hepburn) might
have been munching on in the opening scene of BREAKFAST AT TIFFANY'S. It takes
place at dawn in front of the famous New York jewelry store's windows.
Nutr. Assoc. : 0 0 0 20001 0 2394 0 0 0 0 0 0 0 20001 0
Broccoli with Garlic
Recipe By :
Categories : May '98 Side Dishes
Vegetables

-------- ------------ --------------------------------
5 cups broccoli florets (about 1 pound)
1 teaspoon vegetable oil
2 teaspoons minced seeded jalape�o pepper
14 garlic cloves -- minced (about 3 tablespoons)
1 tablespoon fresh lemon juice
1 tablespoon rice vinegar
Steam broccoli, covered, 4 minutes. Heat oil in a large nonstick skillet over
medium-high heat. Add the jalape�o and garlic, and saut� 2 minutes. Remove from
heat. Add the broccoli, lemon juice, and vinegar, and toss well.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates
NOTES : "Broccoli was introduced to China from the West. It is considered to be a

very special vegetable, usually served at a big banquet or to special guests at
home. Broccoli doesn't need to cook very long-overcooking will destroy the
beautiful green color and the wonderful fresh taste."
Nutr. Assoc. : 2358 0 20102 620 0 0
Caesar Chicken-Salad Sandwiches
Recipe By :
Sandwiches

-------- ------------ --------------------------------
2 (4-ounce) skinned, boned chicken breast halves
1 tablespoon fresh lemon juice -- divided
2 teaspoons low-sodium soy sauce
cooking spray
3 tablespoons light mayonnaise
2 tablespoons grated parmesan cheese
1 teaspoon Dijon mustard
1/2 teaspoon anchovy paste
1/2 teaspoon bottled minced garlic
1/8 teaspoon pepper
4 (1.2-ounce) slices whole-grain bread
2 romaine lettuce leaves
4 slices tomato (1/4-inch-thick)
Preheat broiler.
Combine chicken, 2 teaspoons lemon juice, and soy sauce in a large zip-top plastic
bag; seal and marinate in refrigerator for 10 minutes, turning bag once. Remove
chicken from bag. Place chicken on a broiler pan coated with cooking spray; broil
6 minutes on each side or until done. Cool; shred chicken with 2 forks.
Combine chicken, 1 teaspoon lemon juice, mayonnaise, and next 5 ingredients

(mayonnaise through pepper). Spread 1 cup chicken mixture over each of 2 bread
slices. Top each with 1 lettuce leaf, 2 tomato slices, and 1 bread slice. Store
sandwiches in small zip-top bags in refrigerator.
Source:
Copyright:
"� Cooking Light"
Yield:
"2 Sandwiches"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 4948 0 0 0 648 0 0 0 20130 0 1597 4780 258
Caesar Salad
Recipe By :
Categories : Jan/Feb '98 Salads

-------- ------------ --------------------------------
1 hard-cooked large egg
1 tablespoon water
1 1/2 teaspoons anchovy paste
1/2 teaspoon Worcestershire sauce
1/8 teaspoon pepper
1 garlic clove -- crushed
8 cups torn romaine lettuce
1 cup fat-free Caesar croutons
8 teaspoons grated fresh Parmesan cheese
Cut egg in half lengthwise, and remove and reserve yolk for another use. Mince egg
white.
Combine juice and next 8 ingredients (juice through garlic) in a small bowl; stir
well with a whisk. Combine egg white, lemon juice mixture, and lettuce in a large
bowl; toss well. Divide lettuce mixture evenly among each of 4 bowls; sprinkle
each with 1/4 cup croutons and 2 teaspoons cheese.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 3673 0 0 0 4722 0 0 0 0 0 1280 489 0
Cajun Shrimp-and-Corn Bisque
Recipe By :
Categories : Fish And Shellfish Jan/Feb '98
Soups And Stews

-------- ------------ --------------------------------
4 cups fat-free milk
2 cups diced peeled baking potato
1 teaspoon Cajun seasoning for seafood (such as Chef
Paul Prudhomme's Seafood Magic)
1/4 teaspoon salt
1/4 teaspoon pepper
2 (14 3/4-ounce) cans no-salt-added cream-style corn
1 pound large shrimp -- peeled and deveined
Combine the first five ingredients in a Dutch oven, and bring to a boil. Reduce
heat, and simmer the milk mixture for 10 minutes, stirring occasionally. Stir in
the corn, and bring to a boil. Add the shrimp, and cook for 2 minutes or until
shrimp are done.
Serving Size: 2 cups
Source:
Copyright:
"� Cooking Light"
Yield:
"8 cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 4938 2135 2419 0 0 0 0
California Crab Pot Stickers with Kiwi Sauce
Recipe By :
Categories : Appetizers July/Aug '98
-------- ------------
--------------------------------
FILLING
1 pound lump crabmeat -- drained and shell pieces removed
1/4 cup minced green onions
1 teaspoon grated peeled fresh ginger
1/4 teaspoon chile pur�e with garlic sauce
2 (10-ounce) packages frozen chopped spinach -- drained, thawed, and
squeezed dry
1 large egg white -- lightly beaten
POT STICKERS
30 won ton wrappers
2 tablespoons cornstarch
1/2 cup water
1 tablespoon oyster sauce
1/2 teaspoon chile pur�e with garlic sauce
1/4 teaspoon grated orange rind
2 tablespoons vegetable oil -- divided
KIWIFRUIT SAUCE
3 peeled kiwifruit (about 3/4 pound)
1/3 cup soft tofu -- drained
2 tablespoons seasoned rice vinegar
Prepare filling: Combine first 8 ingredients in a large bowl.
Prepare pot stickers: Working with 1 won ton wrapper at a time (cover remaining
wrappers with a damp towel to keep them from drying), spoon about 1 tablespoon
crab mixture into center of each wrapper. Moisten edges of dough with water; bring
2 opposite corners to center, pinching points to seal. Bring remaining 2 corners
to center, pinching points to seal. Pinch 4 edges together to seal. Gently flatten
pot sticker using fingertips. Place pot stickers on a large baking sheet sprinkled
with cornstarch.
Combine 1/2 cup water, oyster sauce, 1/2 teaspoon chile pur�e, and orange rind.
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half
of pot stickers; cook 1 minute on each side or until browned. Add half of oyster
sauce mixture to skillet; cover and cook 2 minutes. Uncover and cook 1 minute or
until liquid is evaporated. Remove from skillet. Wipe skillet clean with a paper
towel. Repeat procedure with 1 tablespoon oil, remaining pot stickers, and
remaining oyster sauce mixture.
Prepare kiwifruit sauce: Combine kiwifruit, tofu, and vinegar in a blender, and
process until smooth. Serve sauce with pot stickers.
Serving Size: 3 pot stickers and 2 tablespoons sauce
Cuisine:
"Asian"
Source:
"Cooking Light, July/August 98, pg. 183"
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat;
NOTES : California has become well-known for its kiwifruit, previously grown
primarily in New Zealand. The kiwi is pur�ed here for an unusual sauce.
Nutr. Assoc. : 0 0 20131 0 20083 2615 20077 0 0 0 0 5617 0 5617 0 2615 0 0
0 0 779 5290 4733
California Tabbouleh in an Artichoke Bowl
Recipe By :
Categories : July/Aug '98 Stuffed Vegetables

-------- ------------ --------------------------------
4 large artichokes (about 1 pound each)
2 garlic cloves -- halved
3 lemon slices
1/2 cup uncooked bulgur or cracked wheat
1 cup boiling water
2 cups diced tomato
1/2 cup frozen baby lima beans
1/2 cup chopped fresh flat-leaf parsley
1/4 cup chopped fresh mint
2 tablespoons sliced ripe olives
1/2 teaspoon salt
Cut off stem from each artichoke; remove bottom leaves, and discard. Trim about
1/2 inch from top of each artichoke. Place artichokes, stem ends down, in a large
Dutch oven filled two-thirds with water. Add the garlic halves and lemon slices,
and bring to a boil. Cover, reduce heat, and simmer 40 minutes or until a leaf
near the center of each artichoke pulls out easily. Remove artichokes from pan,
and discard cooking liquid, garlic, and lemon. Remove center leaves and furry
thistles with a spoon, and discard. Set artichokes aside.
Combine the bulgur and boiling water in a medium bowl. Cover and let stand for 45
minutes. Drain. Combine the bulgur, tomato, and remaining ingredients in a large
bowl.
Spoon 1 cup tabbouleh into center of each artichoke.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Two of California's great crops� artichokes and garlic� come together in
this fresh vegetarian dish.
Nutr. Assoc. : 26521 620 3903 218 0 0 0 0 20067 0 0 20168 0 0 0 620
Caramel-Pineapple Upside-Down Cake
Recipe By :
Categories : April '98 Cake
Desserts

-------- ------------ --------------------------------
1 (20-ounce) can pineapple tidbits in juice -- undrained
Cooking spray
1 tablespoon stick margarine or butter
30 small soft caramel candies
1 cup canned mashed sweet potatoes or yams
1/4 cup vegetable oil
3 large egg whites
1 large egg
1 (18.25-ounce) package light yellow cake mix
Drain pineapple in a colander over a bowl, reserving 1 cup juice. Arrange

pineapple tidbits evenly in bottom of 2 (9-inch) round cake pans coated with
cooking spray. Combine milk, margarine, and caramels in a small microwave-safe
bowl; microwave at HIGH 2 1/2 minutes or until caramels are melted, stirring every
minute. Pour caramel mixture evenly over pineapple in pans.
Combine reserved pineapple juice, sweet potatoes, and remaining ingredients in a

large bowl; beat at low speed of a mixer 30 seconds. Beat at medium speed 2
minutes or until well-blended. Pour batter evenly over caramel layer in pans; bake
at 350� for 40 minutes or until a wooden pick inserted in center comes out clean.
Cool in pans 5 minutes. Place a plate upside down on top of each pan, and invert
onto plates. Serve cakes warm.
Source:
Copyright:
"� Cooking Light"
Yield:
"2 Cakes"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat; 2 1/2
Other Carbohydrates
NOTES : This recipe makes two cakes, so plan on freezing one cake. It will keep
for up to three weeks in the freezer.
Nutr. Assoc. : 4494 0 4938 4098 251 5216 0 0 0 3231 0 5632
Caramelized Onions
Recipe By :

-------- ------------ --------------------------------
1 1/2 teaspoons olive oil
Cooking spray
3 cups vertically sliced onion (sweet, yellow,
white, or red onion)
Heat oil in a 12-inch nonstick skillet coated with cooking spray over medium-high
heat. Add sliced onion, and cook for 5 minutes, stirring frequently. Continue
cooking 15 to 20 minutes or until deep golden brown, stirring frequently.
Source:
Copyright:
"� Cooking Light"
Yield:
"1 Cup"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : To caramelize a larger quantity of onions (4 to 8 cups), use a large Dutch

oven. You won't need additional olive oil.
Nutr. Assoc. : 0 0 4712
Caramelized Pork over Lettuce
Recipe By :
Categories : June '98 Main Dish
Pork

-------- ------------ --------------------------------
2 tablespoons sugar
2 tablespoons water
2 tablespoons fish sauce
1 1/2 teaspoons vegetable oil -- divided
Cooking spray
1 1/2 pounds boned pork loin -- cut into 1-inch cubes
1 (3-inch) cinnamon stick
2 cups (2-inch) sliced green onions
6 cups shredded romaine lettuce
1/4 cup rice vinegar
1/4 cup thinly sliced fresh basil
Place the sugar in a small, heavy saucepan over medium heat; cook 5 minutes or
until golden (do not stir). Add water and fish sauce (mixture will splatter);
remove from heat.
Heat 1 teaspoon oil in a large skillet coated with cooking spray over high heat.
Add pork, and cook 4 minutes or until browned on all sides. Remove pork from
skillet. Stir broth into skillet, scraping skillet to loosen browned bits. Return
pork to pan; add the caramelized sugar mixture, black pepper, and cinnamon stick,
and bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until pork is
tender. Remove from skillet, and keep warm.
Heat 1/2 teaspoon oil in skillet; add green onions. Saut� 2 minutes or until
lightly browned. Add to pork mixture; keep warm.
Combine shredded lettuce, rice vinegar, basil, and cilantro in a large bowl, and
toss well. Serve pork mixture over lettuce mixture.
Serving Size: 1/2 cup pork and 1 cup lettuce mixture
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 1/2
Other Carbohydrates
Serving Ideas : Serve this Vietnamese-inspired dish with rice or Asian noodles
(such as udon).
Nutr. Assoc. : 0 0 0 0 0 26384 0 0 2705 20030 4924 0 3332 0

Caramelized-Onion Custards
Recipe By :
Categories : April '98 Side Dishes

-------- ------------ --------------------------------
1 cup Caramelized Onions -- cooled (about 3 cups uncooked),
chopped
1/8 teaspoon salt
1/8 teaspoon pepper
2 large eggs
2 large egg whites
1 (12-ounce) can evaporated skim milk
Cooking spray
Combine all ingredients except cooking spray in a large bowl. Spoon onion mixture
into 6 (6-ounce) custard cups coated with cooking spray. Place the custard cups in
a 13 � 9-inch baking pan; add hot water to pan to a depth of 1 inch. Bake at 325�
for 1 hour or until a knife inserted in center comes out clean.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
NOTES : These savory custards are ideal accompaniments to beef, lamb, or game.
Nutr. Assoc. : 0 0 0 0 3218 3231 0 0
Caramelized Onions
Recipe By :

-------- ------------ --------------------------------
Cooking spray
Source:
Copyright:
"� Cooking Light"
Yield:
"1 Cup"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates

Nutr. Assoc. : 0 0 4712
Caramelized-Onion, Spinach, and Bacon Quiche
Recipe By :
Categories : April '98 Quiche

-------- ------------ --------------------------------
1 (10-ounce) can refrigerated pizza crust
Cooking spray
1 (10-ounce) package frozen chopped spinach -- thawed, drained, and
squeezed dry
1/4 cup low-fat sour cream
2 tablespoons minced shallots
1 cup evaporated skim milk
1/4 teaspoon salt
1/8 teaspoon pepper
2 large egg whites
1 large egg
3/4 cup Caramelized Onions -- (about 3 cups uncooked)
1/3 cup chopped Canadian bacon
1/4 cup (1 ounce) shredded reduced-fat Monterey
Jack cheese
Shape the dough into a 4-inch circle; cover and let stand for 5 minutes. Roll the
dough into an 11-inch circle on a lightly floured surface. Fit the dough into a 9-
inch pie plate coated with cooking spray, and flute.
Combine the spinach, sour cream, and shallots in a small bowl. Combine the
evaporated milk, salt, pepper, egg whites, and egg in a medium bowl, and stir well
with a whisk. Stir 1/3 cup milk mixture into spinach mixture. Spoon the spinach
mixture into bottom of prepared crust. Add Caramelized Onions, and top with bacon
and cheese. Pour the remaining milk mixture over cheese. Place pie plate on a
baking sheet, and bake at 350� for 45 minutes or until set. Let quiche stand 10
minutes.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat;
Nutr. Assoc. : 26494 0 20077 0 20224 0 0 0 3231 0 0 243 26424
Caramelized Onions
Recipe By :

-------- ------------ --------------------------------
Cooking spray
Source:
Copyright:
"� Cooking Light"
Yield:
"1 Cup"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates

Nutr. Assoc. : 0 0 4712
Caribbean Chicken Shish Kebabs
Recipe By :
Kebabs Poultry

-------- ------------ --------------------------------
CARIBBEAN RUB
2 jalape�o peppers -- halved and seeded
2 garlic cloves -- peeled
1/4 cup minced fresh thyme
1/4 cup chopped onion
1 teaspoon curry powder
1/4 teaspoon salt
SHISH KEBABS
8 boned chicken thighs (about 1 1/2 pounds) -- skinned
1 tablespoon chopped fresh thyme
1/4 teaspoon salt
2 red bell peppers -- quartered
Cooking spray
1 teaspoon olive oil
1 cup uncooked basmati rice
3/4 cup water
1 1/4 cups fat-free, less-sodium chicken broth
2 tablespoons flaked sweetened coconut -- toasted
4 lime wedges
Prepare Caribbean Rub: Drop jalape�o and garlic through food chute with food
processor on and process until well minced. Add parsley and next 6 ingredients
(parsley through 1/8 teaspoon black pepper) and process until well blended,
scraping sides of bowl occasionally.
Prepare shish kebabs: Trim fat from chicken. Sprinkle 1 tablespoon thyme, 1/4
teaspoon salt, and 1/8 teaspoon black pepper over chicken; roll up. Place 2 (12-
inch) skewers parallel to each other about 1/2 inch apart on a work surface.
Thread 4 chicken rolls and 4 bell pepper pieces alternately onto the skewers.
Brush 2 tablespoons Caribbean rub over kebab. Place kebab in a 13 � 9-inch baking
dish. Repeat procedure with remaining chicken rolls, bell peppers, and Caribbean
rub. Cover and marinate in refrigerator 3 hours.
Prepare grill. Place kebabs on a grill rack coated with cooking spray; grill 12
minutes on each side or until chicken is done.
Heat oil in a saucepan coated with cooking spray over medium-high heat until hot.
Add remaining Caribbean rub; saut� 1 minute. Add rice, water, and broth; bring to
a boil. Cover; reduce heat. Simmer 15 minutes or until liquid is absorbed. Let
stand, covered, 10 minutes. Fluff with a fork.
Place 1 cup rice on each of 4 serving plates. Arrange 2 chicken rolls and 2 bell
pepper pieces on top of rice; sprinkle each serving with 1 1/2 teaspoons coconut.
Serve with lime wedges.
Cuisine:
"Caribbean"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
NOTES : If using wooden skewers, soak in water 30 minutes before assembling

kebabs.
Nutr. Assoc. : 0 20103 620 0 0 0 0 0 0 0 0 0 4951 2592 0 0 4695 0 0 2155 0
25062 5226 3952
Caribbean Cobb Salad
Recipe By :
Categories : March '98 Salads

-------- ------------ --------------------------------
1 pound medium shrimp -- cooked and peeled
1 cup cubed peeled papaya
1 cup cubed fresh pineapple
1/2 cup chopped peeled avocado
1/2 cup chopped red or green bell pepper
1/2 cup (2 ounces) shredded reduced-fat Monterey
Jack cheese
2/3 cup Orange-Soy Vinaigrette -- (see recipe)
1/4 cup chopped unsalted cashews -- toasted
Arrange lettuce on a serving platter. Spoon the shrimp down center of platter;
arrange papaya, pineapple, avocado, bell pepper, black beans, and cheese in rows
on either side of shrimp. Drizzle Orange-Soy Vinaigrette over salad; sprinkle with
cashews.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 1280 0 3008 20154 2108 20164 2797 26424 0 2505
Orange-Soy Vinaigrette
Recipe By :
Categories : March '98 Salad Dressings

-------- ------------ --------------------------------
1/2 cup orange juice
1 tablespoon minced fresh parsley
1 tablespoon dark sesame oil
2 teaspoons sugar
1 teaspoon lemon pepper
Combine all ingredients in a jar; cover tightly, and shake vigorously.
Serving Size: 2 tablespoons
Source:
Copyright:
"� Cooking Light"
Yield:
"1 1/3 Cups"
- - - - - - - - - - - - - - - - - - -
Per serving: 39 Calories (kcal); 3g Total Fat; (55% calories from fat); trace
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
Caribbean Storm
Recipe By :
Categories : Beverages July/Aug '98

-------- ------------ --------------------------------
2 cups fresh orange juice
3/4 cup papaya or mango nectar
1/4 cup white rum
1/4 cup blue cura�ao liqueur
1/8 teaspoon freshly grated nutmeg
Combine first 3 ingredients in a pitcher; chill. Fill 4 glasses with ice cubes;
add 3/4 cup orange juice mixture. Slowly pour 1 tablespoon liqueur down inside of
each glass (do not stir before serving). Sprinkle with nutmeg.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 4355 0 2283 3388
Caribbean Sweet Potato-and-Black Bean Salad
Recipe By :

-------- ------------ --------------------------------
1 cup (1/2-inch) cubed peeled sweet potato
1/4 cup banana chutney (such as Busha Browne's
Original)
1/8 teaspoon salt
1/8 teaspoon pepper
1/2 cup sliced green onions -- divided
3 cups torn spinach
Steam sweet potato, covered, 5 minutes or until tender, and cool. Combine chutney
and next 6 ingredients (chutney through garlic) in a large bowl; stir well with a
whisk. Add sweet potato, 1/4 cup onions, and beans; stir well to coat. Place 1 cup
spinach on each of 3 plates; top with 2/3 cup bean mixture. Sprinkle evenly with
1/4 cup onions.
Source:
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:06"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 26600 382 0 0 0 0 0 0 0 157 0
Carrot Cake with Cream Cheese Frosting
Recipe By :
March '98

-------- ------------ --------------------------------
cooking spray
1 tablespoon all-purpose flour
1 1/2 teaspoons ground cinnamon
1/2 teaspoon salt
1/2 cup applesauce
1/4 cup plain fat-free yogurt
2 large egg whites
1 large egg
2 cups finely shredded carrot
Cream Cheese Frosting (recipe follows)
CREAM CHEESE FROSTING

2/3 cup tub-style light cream cheese -- chilled
3 1/2 cups powdered sugar
Coat 2 (8-inch) round cake pans with cooking spray, and dust pans with 1
tablespoon flour.
Lightly spoon 2 1/4 cups flour into dry measuring cups; level with a knife.
Combine 2 1/4 cups flour, baking powder, cinnamon, salt, baking soda, and nutmeg
in a medium bowl. Combine granulated sugar and next 7 ingredients (granulated
sugar through egg) in a large bowl; beat well at medium speed of a mixer. Add to
flour mixture, stirring just until moist. Stir in carrot.
Pour cake batter into prepared pans. Sharply tap pans once on counter to remove
air bubbles. Bake at 375� for 30 minutes or until a wooden pick inserted in center
comes out clean. Cool in pans 10 minutes on wire racks; remove from pans. Cool
completely on wire racks.
Place 1 cake layer on a plate; spread with 2/3 cup Cream Cheese Frosting, and top
with other cake layer. Spread remaining frosting over top and sides of cake.
Sprinkle walnuts over top of cake. Store cake loosely covered in refrigerator.
____________________
To Make Cream Cheese Frosting:
Beat cream cheese and vanilla in a large bowl at medium speed of a mixer until
smooth. Gradually add sugar; beat at low speed until smooth (do not overbeat).
Cover and chill.
Yield: 1 2/3 cups
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 3
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 20159 0 3231 0 4921 2130706543 0

3928 0 0
Carrot-Cake Bars
Recipe By :
Categories : Cookies Desserts
July/Aug '98

-------- ------------ --------------------------------
2 tablespoons stick margarine or butter -- softened
2 large egg whites
3/4 cup whole-wheat flour
1 1/2 cups regular oats
1/4 teaspoon salt
1 cup shredded carrot
1/2 cup raisins
Cooking spray
Beat sugar and margarine at medium speed of a mixer until well-blended (about 5
minutes). Add buttermilk, vanilla, and egg whites; beat well. Lightly spoon flour
into a dry measuring cup; level with a knife. Combine flour and next 5 ingredients
(flour through salt); gradually add to sugar mixture, beating just until blended.
Stir in carrot and raisins.
Pour batter into an 11 � 7-inch baking dish coated with cooking spray. Bake at
350� for 33 minutes or until a wooden pick inserted in center comes out almost
clean. Cool in pan on a wire rack.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:33"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Oats, whole-wheat flour, and raisins make these snack bars fiber-rich.
Nutr. Assoc. : 0 3931 25045 0 0 0 0 0 0 0 0 0 4680 0
Cavatappi with Spinach, Garbanzo Beans, and Feta
Recipe By :
Categories : June '98 Pasta

-------- ------------ --------------------------------
8 cups coarsely chopped spinach
8 cups hot cooked cavatappi (about 6 ounces
uncooked spiral-shaped pasta)
1 cup (4 ounces) crumbled Feta cheese
1/4 cup olive oil
1/2 teaspoon salt
2 (19-ounce) cans chickpeas (garbanzo beans) or other white
beans -- drained
4 garlic cloves -- crushed
Freshly ground pepper
Lemon wedges (optional)
Combine first 10 ingredients in a large bowl; toss well. Garnish with lemon
wedges, if desired.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 2687 2836 20048 0 0 0 0 27197 620 0 0
Charlie's Beef-and-Zucchini Dish
Recipe By :
May '98

-------- ------------ --------------------------------
1 pound extra-lean ground beef
Cooking spray
3 cups diced zucchini (about 3 small)
1 teaspoon dried Italian seasoning
2 (8-ounce) cans tomato sauce
1 cup (4-ounces) shredded reduced-fat sharp
Cheddar cheese -- divided
2 1/2 cups hot cooked rice
Cook beef in a large nonstick skillet over medium-high heat until browned; stir to
crumble. Drain well.
Wipe pan with paper towel. Coat with cooking spray; place over medium-high heat.
Add zucchini and garlic; saut� 5 minutes. Add beef, seasoning, and sauce; bring to
a boil. Reduce heat; simmer 5 minutes. Remove from heat. Add 2/3 cup cheese; stir
until cheese melts. Serve over rice. Sprinkle with 1/3 cup cheese.
Serving Size: 1 cup beef mixture, 1/2 cup rice, and about 1 tablespoon cheese
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
NOTES : "My late father-in-law, Charlie, used to make this recipe all the time,
and it's one of my husband's favorites. I decided to modify it to bring down the
fat. Because the changes I made were so minor, I think Charlie should still get
the credit."
�Lisa Mahatadse, Moorpark, Calif.
Nutr. Assoc. : 9018 0 5663 620 0 0 26495 0
Cheese-and-Chicken Enchiladas
Recipe By :
Categories : International June '98
Main Dish Poultry

-------- ------------ --------------------------------
Cooking spray
1 cup chopped onion
1 1/2 cups shredded cooked chicken breast (about 1/2
pound)
1 cup (4 ounces) shredded reduced-fat sharp
1 cup bottled picante sauce
3 ounces 1/3-less-fat cream cheese (about 1/3 cup)
1 teaspoon ground cumin
8 (6-inch) flour tortillas
1 1/2 cups bottled green taco sauce
Place a large nonstick skillet coated with cooking spray over medium heat until
hot. Add onion, and saut� 6 minutes or until tender. Add chicken, 1/2 cup Cheddar
cheese, picante sauce, cream cheese, and cumin. Cook 3 minutes or until cheese
melts. Spoon about 1/3 cup chicken mixture down center of each tortilla, and roll
up. Place enchiladas in a 13 � 9-inch baking dish; drizzle with taco sauce, and
sprinkle with 1/2 cup Cheddar cheese. Cover and bake at 350� for 15 minutes or
until cheese melts. Serve enchiladas immediately.
Serving Size: 1 enchilada
Cuisine:
"Mexican"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : "My husband, Keith, got me into light cooking; we just want to stay
healthy. Now our girls like light food, too. Lauren, who is 6, and 4-year-old
Rachel help me in the kitchen all the time. This is one of our favorite recipes;
it came from my dad. We lightened the original version by using reduced-fat cheese
and sour cream. It's so good you can't even tell the difference."
�Nancy Krogman, Ridgecrest, Calif.
Nutr. Assoc. : 0 0 2805 4043 1114 20218 0 1666 0
Cheesy Noodles with Corn
Recipe By :
Categories : Jan/Feb '98 Pasta

-------- ------------ --------------------------------
2 cups 1% low-fat milk
1/4 teaspoon pepper
1/2 (16-ounce) loaf light processed cheese (such as Velveeta
Light) -- cubed
4 cups cooked wide egg noodles (about 6 1/2
ounces uncooked pasta)
1 (10-ounce) package frozen whole-kernel corn -- thawed
Cooking spray
2 tablespoons grated Parmesan cheese
Place flour in a medium saucepan. Gradually add milk; stir with a whisk until
blended. Bring to a boil over medium heat. Cook 6 minutes or until thick; stir
constantly. Add pepper and processed cheese; cook 2 minutes or until cheese melts.
Stir constantly.
Combine cheese sauce, noodles, onions, and corn in a bowl. Spoon into a 2-quart
casserole coated with cooking spray; sprinkle with Parmesan. Bake at 450� for 10
minutes or until bubbly. Broil 3 minutes or until lightly browned.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
Yield:
"5 cups"
T(Cooking Time):
"0:25"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 Grain(Starch); 2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1/2
Other Carbohydrates
Nutr. Assoc. : 0 0 0 344 2812 0 3450 0 0
Cherry Cheesecake
Recipe By :

-------- ------------ --------------------------------
Cooking spray
3/4 cup graham cracker crumbs
2 tablespoons sugar
2 tablespoons reduced-calorie stick margarine -- melted
2/3 cup sugar
1 tablespoon cornstarch
1 (8-ounce) block 1/3-less-fat cream cheese (Neufch�tel)
1 (8-ounce) tub fat-free cream cheese
2 large eggs
1/3 cup fat-free sour cream
3 large egg whites
1/4 cup sugar
1 (20-ounce) can light cherry pie filling
Coat a 9-inch springform pan with cooking spray. Combine crumbs, 2 tablespoons
sugar, and margarine. Firmly press crumb mixture into bottom and 2 inches up sides
of pan.
Combine 2/3 cup sugar, flour, and next 5 ingredients (flour through eggs) in a
large bowl; beat at high speed of a mixer until smooth. Add milk and sour cream to
cheese mixture; beat until smooth.
Beat egg whites (at room temperature) at high speed of a mixer until soft peaks
form. Gradually add 1/4 cup sugar, 1 tablespoon at a time, beating until stiff
peaks form using clean, dry beaters. Gently fold egg white mixture into cheese
mixture.
Pour into prepared pan. Bake at 300� for 55 minutes or until almost set. Remove
from oven, and cool completely on a wire rack; cover and chill 8 hours. Top with
pie filling.
Source:
Copyright:
"� Cooking Light"
Yield:
"12 wedges"
T(Chill Time):
"8:00"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1
Nutr. Assoc. : 0 0 0 20100 0 0 0 0 947 0 3218 4938 0 3231 0 0
Cherry-Nectarine Upside-down Cake
Recipe By :

-------- ------------ --------------------------------
1 cup pitted sweet cherries
2 cups thinly sliced nectarines
1 teaspoon lemon juice
1 cup plus 2 tablespoons all-purpose flour
2 tablespoons sliced almonds -- toasted and ground
1/8 teaspoon salt
1 large egg
Coat bottom of a 9-inch round cake pan with melted margarine. Sprinkle brown sugar
over margarine. Place 1 cherry in center of pan; arrange remaining cherries around
edge of pan. Combine nectarines and lemon juice; toss well. Arrange nectarine
slices spokelike, working from center cherry to edge of cherries.
almonds, baking powder, baking soda, and salt in a bowl. Beat 2/3 cup granulated
sugar and 1/4 cup margarine at medium speed of a mixer until well-blended. Add
extracts and egg; beat well. Add flour mixture to creamed mixture alternately with
buttermilk, beginning and ending with flour mixture; beat well after each
addition. Slowly pour batter over fruit.
Bake at 350� for 45 minutes or until a wooden pick inserted in center comes out
clean. Cool in pan 5 minutes on a wire rack. Loosen cake from sides of pan using a
narrow metal spatula. Invert onto a cake plate; cut into wedges. Serve warm.
Source:
Copyright:
"� Cooking Light"
Yield:
"8 wedges"
T(Baking Time):
"0:45"
- - - - - - - - - - - - - - - - - - -
NOTES : Grind the almonds by processing them, along with the flour, in a food
processor.
Nutr. Assoc. : 2394 0 5191 4216 0 14 0 0 0 0 0 2394 0 0 0 25045

Chewy Chocolate Cookies
Recipe By :
Categories : April '98 Cookies

-------- ------------ --------------------------------
1 (18.25-ounce) package light devil's food cake mix
2 tablespoons water
2 large egg whites
1 large egg
3/4 cup semisweet chocolate chips
Cooking spray
Combine first 5 ingredients in a large bowl; beat at medium speed of a mixer 2

minutes. Stir in chocolate chips. Drop by rounded tablespoons 2 inches apart onto
baking sheets coated with cooking spray. Bake at 350� for 10 minutes. Remove from
pans; cool on wire racks. Store in an airtight container.
Serving Size: 1 cookie
Source:
Copyright:
"� Cooking Light"
Yield:
"5 Dozen"
T(Baking Time):
"0:10"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 2422 4098 0 3231 0 2633 0
Chewy Chocolate-Chip Cookies
Recipe By :
Jan/Feb '98

-------- ------------ --------------------------------
1 teaspoon baking soda
1/4 teaspoon salt
2 tablespoons light butter
1/3 cup light-colored corn syrup
1 1/4 cups semisweet chocolate chips
Cooking spray
flour, baking soda, and salt. Beat brown sugar, butter, and vanilla extract at
medium speed of a mixer until well-blended (about 5 minutes).
Beat egg whites until foamy using clean, dry beaters. Gradually add granulated
sugar, 1 tablespoon at a time; beat until soft peaks form. Add corn syrup; beat
until stiff peaks form. Fold brown sugar mixture into egg white mixture. Add flour
mixture; stir in chocolate chips.
Drop by level tablespoons 1 inch apart onto baking sheets coated with cooking
spray. Bake at 375� for 10 minutes or until golden. Remove from oven, and let
stand 5 minutes. Remove cookies from pans, and cool on wire racks. Store loosely
covered.
Source:
Copyright:
"� Cooking Light"
Yield:
"4 Dozen"
T(Baking Time):
"0:10"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2
Other Carbohydrates
NOTES : "When it comes to chocolate, my biggest weakness is chocolate-chip

cookies. This low-fat version of one of life's greatest pleasures comes from the
combination of several recipes and lots of trial and error. My husband and I think
these cookies are as tasty as the ones that are loaded with fat and calories."
�Traci Michaelson, Dallas, Texas
Nutr. Assoc. : 0 0 0 0 0 0 533 0 3927 2633 0
Chicken and Rice with Caramelized Onions
Recipe By :
Categories : April '98 Poultry
Rice

-------- ------------ --------------------------------
1 teaspoon finely chopped fresh rosemary
1/4 teaspoon salt
1/8 teaspoon pepper
Olive oil-flavored cooking spray
4 (3-ounce) skinned, boned chicken thighs
Caramelized Onions -- (about 8 cups uncooked)
1 cup uncooked long-grain rice
OR
1/2 teaspoon salt
1 large zucchini -- quartered lengthwise and cut into (2-inch)
slices (about 8 ounces)
4 lemon wedges
Combine first 6 ingredients in a small bowl; rub evenly over chicken. Cover and
chill 1 hour.
until hot. Add the chicken; cook 4 minutes on each side or until browned. Remove
chicken from skillet. Add broth and wine to skillet, scraping skillet to loosen
browned bits; add the Caramelized Onions, rice, thyme, and 1/2 teaspoon salt. Add
the chicken and zucchini to skillet, nestling them into rice mixture. Bring
mixture to a boil. Remove from heat; wrap handle of skillet with foil. Cover and
bake at 350� for 20 minutes or until liquid is absorbed. Serve with lemon wedges;
garnish with thyme sprigs, if desired.
Serving Size: 1 chicken thigh and 1 cup rice mixture
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 3 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 0 26055 0 0 620 0 4763 0 0 0 1149 3413 0 2130706543 0 0 0

0
Caramelized Onions
Recipe By :

-------- ------------ --------------------------------
Cooking spray
Source:
Copyright:
"� Cooking Light"
Yield:
"1 Cup"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates

Nutr. Assoc. : 0 0 4712
Chicken Fricass�e
Recipe By :
Poultry

-------- ------------ --------------------------------
2 chicken breast halves (about 1 pound) -- skinned
2 chicken drumsticks (about 1/2 pound) -- skinned
2 chicken thighs (about 1/2 pound) -- skinned
12 garlic cloves -- finely chopped (about 2 tablespoons)
1 1/2 cups dry white wine
1 1/2 cups diced plum tomato
1/4 cup oil-cured olives -- pitted
3 tablespoons chopped fresh basil
OR
1 tablespoon dried basil
1 tablespoon chopped fresh oregano
OR
1 teaspoon dried oregano
1 tablespoon tomato paste
1/2 teaspoon salt
1/4 teaspoon pepper
1 (16-ounce) tube polenta -- cut into 12 slices
Cooking spray
Place the flour in a shallow dish. Dredge chicken in flour.
Heat the olive oil in a large Dutch oven over medium-high heat. Add the chicken,
and cook for 5 minutes, browning chicken on all sides. Remove chicken from pan.
Add chopped garlic, and saut� for 2 minutes or until lightly browned. Stir in the
wine, scraping pan to loosen browned bits. Add tomato and next 6 ingredients
(tomato through pepper); stir well. Return chicken to pan. Cover, reduce heat, and
simmer 45 minutes or until chicken is tender.
Preheat broiler. Place the polenta slices on a baking sheet coated with cooking
spray, and broil 5 minutes or until lightly browned. Serve chicken and sauce with
polenta slices.
Serving Size: 3 ounces chicken, 3/4 cup tomato sauce, and 3 slices polenta
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 5 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1
Nutr. Assoc. : 0 2572 2575 2592 0 620 0 26089 4281 0 0 2130706543 0 0

2130706543 0 0 0 0 0
Chicken Noodle Soup
Recipe By :
Categories : Jan/Feb '98 Poultry
Soups And Stews

-------- ------------ --------------------------------
1 cup chopped carrot
1 cup chopped parsnip
1/2 cup thinly sliced celery
3 1/2 cups low-salt chicken broth
1 cup water
1/4 teaspoon salt
1/4 teaspoon pepper
2 cups uncooked wide egg noodles (about 4 ounces)
1 pound skinned boned chicken breast halves -- cut into 1-inch
pieces
2 tablespoons chopped fresh parsley
Melt margarine in a large Dutch oven over medium-high heat. Add carrot, parsnip,
and celery; saut� 3 minutes. Stir in flour. Gradually add broth, water, salt, and
pepper, stirring with a whisk; bring to a boil. Cover, reduce heat, and simmer 5
minutes. Add noodles and chicken, and bring to a boil. Cover, reduce heat, and
simmer 10 minutes. Stir in parsley.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
Yield:
"8 cup"
T(Cooking Time):
"0:21"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2
Nutr. Assoc. : 2394 20022 0 20195 0 0 0 0 0 530 26033 0
Chicken Quesadillas with Fruit Salsa and Avocado Cream
Recipe By :

-------- ------------ --------------------------------
Cooking spray
1 1/3 cups shredded carrot
1 cup thinly sliced green onions
1 cup (4 ounces) shredded Monterey Jack cheese
with jalape�o peppers -- divided
8 (8-inch) fat-free flour tortillas
2 cups chopped ready-to-eat roasted skinned,
boned chicken breasts (such as Tyson;
about 2 breasts)
1/2 cup fresh cilantro leaves
Fruit Salsa (recipe follows)
Avocado Cream (recipe follows)
FRUIT SALSA
2 cups coarsely chopped peeled ripe papaya or
mango (about 1 large)
1 1/2 cups coarsely chopped peeled kiwifruit (about 3
kiwifruit)
1 tablespoon minced seeded jalape�o pepper
1/4 teaspoon salt
AVOCADO CREAM
1 peeled medium avocado -- pitted and cut into chunks
3 tablespoons minced fresh cilantro
until hot. Add shredded carrot and onions; saut� 5 minutes or until tender.
Sprinkle 2 tablespoons shredded cheese over each of 4 tortillas, and divide carrot
mixture evenly over tortillas. Top each tortilla with 1/2 cup chicken, 2
tablespoons cilantro leaves, and 2 tablespoons cheese, and top with a tortilla.
Place skillet coated with cooking spray over medium heat until hot. Add 1
quesadilla, and cook 2 minutes on each side or until quesadilla is browned. Repeat
with the remaining quesadillas. Cut each quesadilla into 6 wedges. Arrange 4
quesadilla wedges on each of 6 plates. Top each serving with 2/3 cup Fruit Salsa
and about 3 tablespoons Avocado Cream.
___________________
To Make Fruit Salsa:

Combine all ingredients in a small bowl; cover and chill.
Yield: 4 cups
To Make Avocado Cream:

Place first three ingredients into a blender, process until smooth. Spoon pur�ed
mixture into a small bowl, stir in cilantro. Cover and chill.
Yield: 1 1/3 cups
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 4921 0 26152 25064 2805 0 2130706543 2130706543 0 4354

779 2873 4712 0 0 20102 0 0 2108 0 0 0
Chicken Soup with Orzo
Recipe By :
Soups And Stews

-------- ------------ --------------------------------
1 (3-pound) package chicken pieces
3 quarts water
1 medium onion -- cut into 8 wedges
1 cup chopped carrot
1 cup chopped celery
1 tablespoon black peppercorns
1 1/2 cups sliced carrot
1 cup diced celery
OR
2 teaspoons dried basil
1 teaspoon chopped fresh oregano
OR
3/4 teaspoon salt
1 bay leaf
1/2 cup uncooked orzo (rice-shaped pasta)
Remove and discard giblets and neck from chicken. Rinse chicken under cold water;
pat dry. Trim excess fat. Combine chicken and 3 quarts water in a stockpot; bring
to a boil. Add the onion, chopped carrot, chopped celery, and peppercorns; bring
to a boil. Partially cover, reduce heat, and simmer 1 hour.
Remove the chicken from broth, reserving broth; cool. Remove chicken from bones;
cut meat into bite-size pieces. Strain chicken broth through a sieve over a bowl;
discard solids. Add enough water to broth to measure 10 cups; pour broth mixture
into stockpot. Add sliced carrot, diced celery, basil, oregano, salt, and bay
leaf; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Add chicken and
orzo; cook 8 minutes or until pasta is done.
Description:
"Researchers speculate that it's more than the hot, steamy nature of
chicken soup that helps relieve congestion. Chances are there is an
aromatic or flavoring compound in chicken soup that offers an extra
measure of cold relief."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 9230 0 5646 26072 0 2261 0 0 0 0 2130706543 0 0 2130706543

0 0 4318
Chicken Yakisoba
Recipe By :Marilyn Page, Kirkland, Wash.

Categories : International March '98
Pasta Poultry

-------- ------------ --------------------------------
7 tablespoons low-sodium soy sauce -- divided
1/2 pound skinned, boned chicken breast -- cut into bite-size pieces
2 teaspoons vegetable oil -- divided
2 cups vertically sliced onion
1 cup (2-inch) julienne-cut carrot
6 cups coarsely shredded napa (Chinese) cabbage
1/4 cup sake (rice wine)
OR
1/4 cup dry sherry
1 tablespoon minced peeled fresh ginger
2 teaspoons sugar
1/4 teaspoon salt
4 1/2 cups cooked soba (about 9 ounces uncooked
buckwheat noodles)
Combine 3 tablespoons soy sauce and chicken in a zip-top plastic bag; seal and
marinate in refrigerator 30 minutes, turning occasionally.
Heat 1 teaspoon oil in a large nonstick skillet or wok over medium-high heat. Add
chicken; cook 3 minutes or until done. Remove chicken from skillet; keep warm. Add
1 teaspoon oil, onion, and carrot to skillet; stir-fry 2 minutes. Add cabbage;
stir-fry 2 minutes or until cabbage begins to wilt.
Combine 1/4 cup soy sauce, sake, ginger, sugar, and salt. Pour sake mixture over
cabbage mixture. Add chicken and soba; toss well to coat. Cook 1 minute or until
thoroughly heated.
Cuisine:
"Asian"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 Grain(Starch); 2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
NOTES : "I had no idea how hard it is to take a recipe that is simply in your head
and put it down on paper. I did a few drafts and sent it to a friend in California
for her to try out and critique. Now it's in the fourth draft, and I'm still
staring at it, hoping it's OK. This is a favorite request from my family and
friends."
�Marilyn Page, Kirkland, Wash.
Nutr. Assoc. : 0 26039 0 20230 20024 2616 2130706543 0 0 26086 0 0 763 0
Chicken, Leeks, and Plum Tomatoes with Linguine
Recipe By :Marianne Mastronunzio, Norwich, Conn.

Categories : March '98 Pasta
Poultry

-------- ------------ --------------------------------
1/4 teaspoon salt
1/8 teaspoon pepper
Cooking spray
1 cup low-salt chicken broth
1/4 cup dry vermouth
3 cups thinly sliced leek (about 3 large)
2 (14 1/2-ounce) cans plum tomatoes -- undrained and chopped
5 cups hot cooked linguine (about 12 ounces
uncooked pasta)
1/2 cup (2 ounces) finely shredded fresh Parmesan
cheese
Sprinkle chicken with salt and pepper. Place a large nonstick skillet coated with
cooking spray over medium-high heat. Add chicken; cook 5 minutes on each side or
until done. Remove from skillet; cool and cut into thin slices. Set aside.
Add broth and vermouth to skillet, scraping pan to loosen browned bits. Add leek
and garlic; saut� 10 minutes over medium-high heat or until tender. Stir in
chicken and tomatoes; reduce heat, and simmer 5 minutes.
Combine tomato mixture, linguine, and cheese in a large bowl, and toss well. Spoon
into bowls; sprinkle with basil.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
NOTES : "I came across this recipe one day and loved the ingredients. The original
version, however, included lots of butter and cheese. Cooking is a hobby of mine
and healthful eating is important to me, so I eliminated the butter and lowered
the amount of cheese. I serve this dish on a large pasta platter garnished with
fresh basil. It's a hit every time."
�Marianne Mastronunzio, Norwich, Conn.
Nutr. Assoc. : 26039 0 0 0 0 0 3891 620 2470 2845 4925 0
Chicken-and-Pasta Salad
Recipe By :Ashley Killingsworth, Greensboro, N.C.

Salads

-------- ------------ --------------------------------
1 1/2 cups chopped peeled cucumber
1 cup frozen green peas -- thawed
2 teaspoons prepared mustard
1/2 teaspoon celery seeds
1/4 teaspoon salt
1/4 teaspoon pepper
4 cups chopped cooked chicken breast (about 1
pound)
1 cup cooked farfalle (about 1/2 cup uncooked
bow tie pasta)
Combine the first 9 ingredients in a medium bowl. Add the chopped cooked chicken
and the cooked pasta, and toss mixture well. Cover salad and chill 1 hour.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
NOTES : "I didn't grow up eating low-fat foods, but as an adult I've been trying
to follow a low-fat lifestyle for my family. I want my daughter to grow up knowing
how to eat healthfully. Because I love pasta salads, green peas, and chicken, I
developed this recipe that incorporates all of them with ingredients that are
lower in fat and calories than in the usual recipe."
�Ashley Killingsworth, Greensboro, N.C.
Nutr. Assoc. : 3010 3459 20137 0 0 0 20209 0 0 9206 26790 0
Chicken-and-Rajas Enchiladas
Recipe By :
Categories : April '98 Poultry

-------- ------------ --------------------------------
2 large poblano chiles
Cooking spray
2 (4-ounce) skinned, boned chicken breasts -- cut into 1/4-inch strips
1 cup chopped tomato
3/4 cup thinly sliced onion
1/4 teaspoon freshly ground pepper
1 cup Refried White Beans
1 cup (4 ounces) shredded Fontina or Monterey
Jack cheese
Fresh cilantro sprigs (optional)
Preheat broiler. Cut poblanos in half lengthwise, and discard seeds and membranes.
Place poblano halves, skin sides up, on a foil-lined baking sheet; flatten with
hand. Broil for 10 minutes or until blackened. Place in a zip-top plastic bag, and
seal. Let stand 10 minutes. Peel chiles and cut into 1/4-inch strips.
Place a medium nonstick skillet coated with cooking spray over medium-high heat
until hot. Add chicken, tomato, and onion; saut� 5 minutes or until chicken is
done. Stir in pepper.
Warm tortillas according to package directions. Spread about 1/4 cup Refried White
Beans down center of each tortilla. Divide the chicken mixture, chiles, and cheese
evenly among the tortillas, and roll up. Garnish enchiladas with cilantro sprigs,
if desired.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
NOTES : Be sure to prepare the Refried White Beans before starting this recipe.
Rajas is Spanish for roasted-pepper strips.
Red bell peppers can be substituted for the poblano chiles, if you like.
Nutr. Assoc. : 4532 0 4943 0 0 0 5918 0 26152 384
Refried White Beans
Recipe By :

-------- ------------ --------------------------------
2 teaspoons vegetable oil
1/2 cup finely chopped carrot
1 cup chopped green onions
3 large garlic cloves -- minced
1 1/2 teaspoons ground cumin
2 (15-ounce) cans cannellini beans or other white beans -- undrained
Heat oil in a large nonstick skillet over medium-high heat. Add carrot; saut� 5
minutes. Add onions and garlic; saut� 2 minutes or until tender. Stir in cumin and
beans; partially mash mixture with a potato masher. Cook 10 minutes or until
thick, stirring frequently. Stir in cilantro.
Source:
Copyright:
"� Cooking Light"
Yield:
"2 1/2 Cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Make ahead to use in the Wild-Mushroom Nachos and the Chicken-and- Rajas
Enchiladas, or just for dipping. The beans can be stored in an airtight container
in the refrigerator for up to two weeks.
Nutr. Assoc. : 0 20022 0 620 0 5512 0
Chicken-and-Sweet Pepper Fajitas
Recipe By :
Poultry

-------- ------------ --------------------------------
2 cups vertically sliced onion
1 cup yellow bell pepper strips
1 cup red bell pepper strips
1 cup green bell pepper strips
1/4 cup thinly sliced seeded jalape�o pepper
(about 2 peppers)
1/4 teaspoon salt
12 ounces skinned, boned chicken breast -- cut into 2�1/4-inch
strips
2 tablespoons light cream cheese with garlic and spices
Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add the
onion, bell peppers, and jalape�o; stir-fry 12 minutes or until crisp-tender.
Remove bell pepper mixture from skillet; stir in cilantro, salt, and black pepper.
Heat 1 teaspoon oil in skillet over medium-high heat. Add chicken; saut� 3 minutes
or until done. Return pepper mixture to skillet; cook 1 minute or until thoroughly
heated.
Heat tortillas according to package directions. Spread 1 1/2 teaspoons of cream

cheese over each tortilla. Divide chicken mixture evenly among tortillas; roll up.
Serving Size: 1 fajita
Source:
Copyright:
"� Cooking Light"
Yield:
"4 Fajitas"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 20230 5630 4695 3572 26060 0 0 0 2313 1666 3928
Chicken-Pasta Salad
Recipe By :
Salads

-------- ------------ --------------------------------
4 cups cooked farfalle (about 8 ounces uncooked
bow tie pasta)
2 cups roasted, boned and skinned chicken breast
halves (about 2 halves) -- diced ready-to-eat
3/4 cup sliced carrot
3/4 cup sliced celery
1/2 cup frozen petite green peas -- thawed
1/2 cup diced red bell pepper
3 tablespoons extra-virgin olive oil
1 tablespoon Dijon mustard
1 teaspoon dried tarragon
1/4 teaspoon salt
Combine the first 6 ingredients in a large bowl. Combine the olive oil and
remaining ingredients, and stir mixture well with a whisk. Drizzle vinaigrette
over salad, and toss gently. Cover salad and chill.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0
Other Carbohydrates
NOTES : Any kind of short pasta can be substituted for farfalle.

Nutr. Assoc. : 2836 4745 0 0 3459 0 0 0 0 0 0 0 0 0

Chicken-Spinach Enchilada Casserole
Recipe By :
Categories : Casseroles June '98
Main Dish Poultry

-------- ------------ --------------------------------
Cooking spray
1 (8-ounce) package mushrooms -- sliced
4 (4-ounce) skinned boned chicken breast halves
1 1/2 cups (6 ounces) shredded reduced-fat sharp
1 cup low-fat sour cream
1/4 teaspoon salt
1 (10 3/4-ounce) can condensed reduced-fat reduced-sodium cream
of mushroom soup -- undiluted
squeezed dry
Place a large nonstick skillet coated with cooking spray over medium- high heat
until hot. Add mushrooms; saut� 4 minutes. Remove from skillet; set aside. Recoat
skillet with cooking spray; place over medium-high heat until hot. Add chicken;
cook 4 minutes on each side or until done. Remove chicken from skillet; cool
slightly. Cut chicken into 1-inch cubes. Combine chicken, 3/4 cup cheese, sour
cream, salt, pepper, and one-half can of mushroom soup in a bowl.
Warm tortillas according to package directions. Spoon about 1/3 cup chicken
mixture down center of each tortilla; roll up. Place filled tortillas in 13 � 9-
inch baking dish coated with cooking spray; top with remaining soup, spreading
evenly. Layer mushrooms and spinach over tortillas; sprinkle with 3/4 cup cheese.
Cover and bake at 350� for 30 minutes. Uncover and bake an additional 5 minutes or
until thoroughly heated.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2
NOTES : "I started reading your magazine 2 1/2 years ago while doing my dietetic
internship at the National Institutes of Health. I'm not a practicing dietitian
right now, but I still enjoy cooking healthfully for my husband and my 1-year-old
son, Cole. About 75% of what I cook comes from Cooking Light."
�Shanna Fuller, Branson, Mo.
Nutr. Assoc. : 0 4196 2313 26495 0 0 0 2947 1666 0 0
Chickpea-and-Corn Patties
Recipe By :
Categories : July/Aug '98 Sandwiches

-------- ------------ --------------------------------
2 teaspoons olive oil -- divided
1 1/2 cups fresh corn kernels (about 3 ears)
1 cup chopped onion
1 teaspoon minced fresh thyme
OR
1 (19-ounce) can chickpeas (garbanzo beans) -- rinsed and drained
1/2 cup fresh breadcrumbs
3 tablespoons cornmeal -- divided
1/2 teaspoon salt
Cooking spray
Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add corn,
onion, and thyme; saut� 2 minutes. Place onion mixture, chickpeas, breadcrumbs, 2
tablespoons cornmeal, salt, and red pepper in a food processor. Pulse 2 times or
until combined and chunky. Divide chickpea mixture into 4 equal portions, shaping
each into a 1/2-inch-thick patty; dredge patties in 1 tablespoon cornmeal. Heat 1
teaspoon oil in a large nonstick skillet coated with cooking spray over medium-
high heat. Add patties; cook 5 minutes. Carefully turn patties over; cook 5
minutes or until golden.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates
NOTES : Serve these with salsa, either a commercial brand from the supermarket
shelf or one of our fresh salsa recipes.
Nutr. Assoc. : 0 2873 0 3413 0 2130706543 2603 0 0 0 0 0

Chilled Poached Salmon with Panzanella
Recipe By :
Categories : April '98 Fish And Shellfish

-------- ------------ --------------------------------
2 cups water
4 (6-ounce) salmon fillets (about 1 inch thick)
2 cups diced tomato
1 cup finely chopped, seeded, peeled cucumber
1/2 cup finely chopped red onion
1/4 cup coarsely chopped ripe olives
1 tablespoon chopped fresh basil
OR
1 teaspoon dried basil
1 tablespoon capers
1/2 teaspoon pepper
1/4 teaspoon salt
4 (1 1/2-ounce) slices Italian bread -- toasted
Basil sprigs (optional)
Bring water to a boil in a large skillet. Add salmon; reduce heat, and simmer 7
minutes or until fish flakes easily when tested with a fork. Remove from skillet;
place in a shallow dish. Cover and chill.
Combine the tomato and next 8 ingredients (tomato through salt). Cover tomato
mixture and chill 30 minutes.
Place 1 toast slice on each of 4 plates; top each with 1 cup tomato mixture and
one fillet. Garnish with basil sprigs, if desired.
Description:
"This is a twist on the Italian salad called panzanella
(pahn-zah-NEHL-lah)� made with bread, onions, tomatoes, and a
vinaigrette-style dressing."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 5 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit;
1/2 Fat; 0 Other Carbohydrates
Nutr. Assoc. : 0 405 0 3010 2679 2678 0 3332 0 2130706543 2478 0 0 756 87
Chinese Red-Cooked Chicken Thighs

Recipe By :
Poultry

-------- ------------ --------------------------------
1/4 cup sherry
3 tablespoons sugar
1 tablespoon water
1 teaspoon fennel seeds -- crushed
5 slices (1/4-inch) peeled fresh ginger
3 orange rind strips
2 (3-inch) cinnamon sticks
8 chicken thighs (about 2 pounds) -- skinned
2 ounces uncooked bean threads (cellophane noodles)
1 cup boiling water
Combine first 8 ingredients in a Dutch oven; bring to a boil. Reduce heat; simmer,
uncovered, 10 minutes. Add chicken; partially cover, and simmer for 45 minutes,
turning chicken occasionally. Discard the cinnamon sticks and rind.
Combine noodles and boiling water in a bowl; let stand for 5 minutes or until
soft. Drain. Serve chicken over noodles.
Serving Size: 2 chicken thighs and 1 cup noodles
Cuisine:
"Asian"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Red-cooking is a popular Chinese technique of braising meat or poultry in

a soy-based mixture including spices such as cinnamon. The method gives dishes a
reddish color and subtle flavor.
Nutr. Assoc. : 0 0 4026 0 3267 26076 4307 2705 4951 276 0
Chinese Spicy Gingered Beef
Recipe By :
-------- ------------ --------------------------------
1 (3/4-pound) flank steak
2 cloves garlic -- minced
1 cup halved baby carrots
1/2 cup fat-free beef broth
1 tablespoon hoisin sauce
1 tablespoon dry white wine
1/2 teaspoon crushed red pepper
3 cups sliced bok choy -- about 6 ounces
Trim fat from steak; cut steak diagonally across grain into thin slices. Combine
steak and cornstarch. Heat oil in a large nonstick skillet over medium-high heat
until hot. Add steak mixture; saut� 3 minutes. Stir in ginger and garlic; cook 10
seconds. Stir in carrots and next 6 ingredients (carrots through water chestnuts);
cover and cook 4 minutes. Stir in bok choy; cover and cook for 2 minutes. Serve
with rice.
Serving Size: 1 cup beef mixture and 1/2 cup rice
Cuisine:
"Asian"
Source:
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:10"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 3298 0 0 26076 0 2111 20109 0 0 0 0 1586 183 632
Chocolate-Apricot Strudel
Recipe By :
Categories : April '98 Desserts

-------- ------------ --------------------------------
FILLING
1/3 cup amaretto (almond-flavored liqueur)
1/4 cup sugar
2 tablespoons water
1 cup dried apricots -- thinly sliced (about 6 ounces)
1 tablespoon chopped crystallized ginger
1/2 cup semisweet chocolate chips -- divided
REMAINING INGREDIENTS
8 sheets frozen phyllo dough -- thawed
Butter-flavored cooking spray
4 apricots (optional) -- diced
Prepare filling: Combine first 3 ingredients in a medium bowl. Microwave at HIGH 1

1/2 minutes or until sugar dissolves, stirring after 45 seconds. Stir in dried
apricots and ginger; cover. Microwave at HIGH 3 minutes; let stand 5 minutes.
Place apricot mixture in a food processor or blender; process until coarsely
chopped. Spoon apricot mixture into bowl; cover and cool completely. Stir in 1/4
cup chips.
Place 1 phyllo sheet on work surface (cover remaining dough to keep from drying);
lightly coat with cooking spray. Working with 1 phyllo sheet at a time, coat
remaining 7 phyllo sheets with cooking spray, placing one on top of the other.
Place a sheet of plastic wrap over phyllo, pressing gently to seal sheets
together; discard plastic wrap.
Spoon filling along 1 long edge of phyllo, leaving a 2-inch border. Fold over the
short edges of phyllo to cover 2 inches of apricot mixture on each end.
Starting at long edge with 2-inch border, roll up jelly-roll fashion. Do not roll
tightly, or the strudel may split. (Strudel may be frozen for up to five days at
this point.) Place strudel, seam side down, on a baking sheet coated with cooking
spray. Score 7 diagonal slits into top of strudel using a sharp knife. Lightly
spray strudel with cooking spray. Bake at 350� for 30 minutes or until golden.
Place 1/4 cup chips in a small heavy-duty zip-top plastic bag, and seal. Submerge
bag in very hot water until chips melt. Snip a tiny hole in 1 corner of bag;
drizzle chocolate evenly over each of 8 dessert plates. Cut strudel diagonally
into 16 slices using a serrated knife dipped in hot water; arrange 2 slices over
chocolate drizzle. Garnish each serving with diced apricot, if desired.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 2044 0 0 3090 3003 4886 0 0 0 0 0

Chocolate-Chip Bundt Cake
Recipe By :
July/Aug '98

-------- ------------ --------------------------------
Cooking spray
2 teaspoons all-purpose flour
1 cup fat-free sour cream
3/4 cup plus 1 tablespoon warm water
2 teaspoons instant espresso
OR
4 teaspoons instant coffee granules
1 (8-ounce) carton egg substitute
1 (18.25-ounce) package devil's food cake mix (without pudding in
the mix)
1 (3.9-ounce) package chocolate instant pudding mix
1 tablespoon powdered sugar
Coat a 12-cup Bundt pan with cooking spray, and dust with flour; set aside.
Combine the sour cream and next 6 ingredients (sour cream through chocolate
pudding mix) in a large bowl, and beat mixture at medium speed of a mixer for 3
minutes. Add the chocolate chips, and beat the mixture for 30 seconds.
Spoon the cake batter into the prepared Bundt pan. Bake cake at 350� for 1 hour or
until a wooden pick inserted in center comes out clean. Cool cake in pan 10
minutes on a wire rack. Invert cake onto a wire rack, and cool completely.
Sprinkle cake with powdered sugar.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"1:00"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 2 1/2
Other Carbohydrates
NOTES : "I used to be a nanny, but my passion for cooking compelled me to take on
a new career. I'm moving to California to attend a culinary school, and hope to
become a pastry chef some day. This is a favorite cake from my childhood days that
I decided to lighten."
�Jennifer Sivecz, Telford, Pa.
Nutr. Assoc. : 0 0 0 1582 0 20216 0 2130706543 0 5713 2646 4886 0
Chocolate-�clair Icebox Dessert
Recipe By :

-------- ------------ --------------------------------
22 1/2 sheets low-fat honey graham crackers (about 1
[14-ounce] box) -- divided
Cooking spray
3 cups fat-free milk
2 (3.4-ounce) packages fat-free vanilla instant pudding mix
1 (8-ounce) tub fat-free cream cheese
1 (8-ounce) tub frozen reduced-calorie whipped topping -- thawed
2 tablespoons honey
2 ounces unsweetened chocolate -- melted
1 1/2 cups sifted powdered sugar
Arrange 7 1/2 graham cracker sheets in the bottom of a 13 � 9-inch baking dish
coated with cooking spray. Combine 3 cups milk, pudding mix, and cream cheese in a
large bowl, and beat at low speed of a mixer 1 minute or until thick. Fold in
whipped topping. Spread half of the pudding mixture over graham crackers, and top
with 7 1/2 graham cracker sheets. Repeat the procedure with the remaining half of
pudding mixture and 7 1/2 graham cracker sheets.
Combine 1/4 cup milk, softened margarine, honey, and unsweetened chocolate in a
medium bowl, and beat well with a mixer. Gradually add powdered sugar to milk
mixture, and beat well. Spread chocolate glaze over graham crackers. Cover dessert
and tent with foil; chill 4 hours.
Description:
""I've had a not-so-light version of this dessert in my recipe box for
years. I kept bypassing it until one day I decided to try it using
some of the new low-fat ingredients. Now my guests beg me to give them
the recipe."�Shay Collier, Camarillo, Calif."
Source:
Copyright:
"� Cooking Light"
T(Chill Time):
"4:00"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 649 0 4938 0 0 2861 4938 2394 0 0 0
Chocolate-Orange Flan
Recipe By :

-------- ------------ --------------------------------
1/2 cup sugar
Cooking spray
1 1/4 cups 1% low-fat milk
2 tablespoons Dutch process cocoa
2 tablespoons dark rum
2 large egg yolks
1 large egg white
1 (14-ounce) can fat-free sweetened condensed milk
Place sugar in a medium, heavy skillet over medium heat; cook until sugar
dissolves. Continue cooking an additional 1 1/2 minutes or until golden.
Immediately pour into a 9-inch quiche dish coated with cooking spray, tipping
quickly until caramelized sugar coats bottom of dish.
Combine 1% milk and remaining ingredients in a food processor, and process mixture
until smooth. Pour milk mixture over caramelized syrup in dish. Place dish in a
shallow roasting pan, and add hot water to pan to a depth of 1 inch. Bake at 300�
for 1 hour or until a knife inserted in center of flan comes out clean. Remove
dish from roasting pan, and cool 30 minutes on a wire rack. Cover flan, and chill
at least 3 hours. Place a plate upside down on top of dish, and invert flan onto
plate. Drizzle any remaining caramelized syrup over the flan.
Source:
Copyright:
"� Cooking Light"
T(Chill Time):
"3:00"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 2727 0 0 3232 0 893

Chorizo-Banana Bean Soup
Recipe By :
Categories : July/Aug '98 Soups And Stews

-------- ------------ --------------------------------
1 cup dried red beans (about 6 ounces)
1 cup dried black beans (about 6 ounces)
4 ounces diced smoked chorizo sausage (1 1/3 cups)
1/2 cup diced carrot
1/3 cup diced onion
1/3 cup diced green bell pepper
1 teaspoon minced seeded habanero pepper
3 1/3 cups water
1 (16-ounce) can fat-free, less-sodium chicken broth
2 bay leaves
3/4 cup chopped seeded plum tomato
1/2 teaspoon salt
1/4 cup mashed ripe banana
Sort and wash beans, and place in a large ovenproof Dutch oven. Cover with water
to 2 inches above beans; bring to a boil, and cook 2 minutes. Remove from heat;
cover and let stand 1 hour. Drain; return beans to pan.
Heat the oil in a large nonstick skillet over medium-low heat. Add chorizo,
carrot, onion, bell pepper, habanero, and garlic, and saut� 15 minutes or until
vegetables are tender. Add water and broth to beans in Dutch oven, and bring to a
boil. Stir in chorizo mixture and bay leaves, and return to a boil. Cover, reduce
heat, and simmer 1 1/2 hours or until beans are tender. Add tomato, salt, and
black pepper, and simmer 15 minutes. Stir in the mashed banana, and remove from
heat.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Sausage and banana may seem an odd combination, but the spicy chorizo and
the sweet flavor of bananas work beautifully together. This soup tastes even
better the next day once the flavors have married.
Nutr. Assoc. : 26121 156 0 2691 0 0 0 26578 0 0 58487 0 27021 0 0 4111
Ciabatta
Recipe By :

-------- ------------ --------------------------------
4 cups bread flour
Basic Sponge -- (at room temperature; see recipe)
1 1/4 cups warm water (105� to 115�)
2 teaspoons nonfat dry milk
1 teaspoon salt
2 tablespoons cornmeal
2 tablespoons bread flour
Lightly spoon 4 cups flour into dry measuring cups; level with a knife. Combine
with sponge and next 4 ingredients (sponge through salt) in a food processor;
process until dough forms a ball. Process 1 additional minute.
Turn dough out onto a floured surface (dough will be sticky and soft); divide
dough in half. Working with one portion of dough at a time (cover the remaining
dough to keep from drying), roll each portion into a 12 � 6- inch rectangle. Place
dough on a parchment paper-lined baking sheet sprinkled with cornmeal. Taper ends
of dough to form a "slipper" shape. Sprinkle 2 tablespoons flour over loaves.
Cover and let rise 30 minutes or until doubled in bulk.
Uncover dough. Bake at 425� for 25 minutes or until loaves sound hollow when
tapped. Remove from pan; cool on a wire rack.
Source:
Copyright:
"� Cooking Light"
Yield:
"2 Loaves"
T(Baking Time):
"0:25"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 5472 0 3188 0 0 0
Basic Sponge
Recipe By :
Miscellaneous

-------- ------------ --------------------------------
1 cup bread flour
2 teaspoons sugar
hours.
Description:
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 3188 5472
Cinnamon Crumb Cake
Recipe By :
May '98

-------- ------------ --------------------------------
1/8 teaspoon salt
1 large egg
Cooking spray
Lightly spoon the flour into dry measuring cups, and level with a knife. Combine
the flour, brown sugar, cinnamon, and salt in a bowl, and cut in margarine with a
pastry blender or 2 knives until the mixture resembles coarse meal. Reserve 1/2
cup flour mixture for topping, and set aside.
Combine remaining flour mixture, baking powder, and baking soda, and add the
buttermilk, vanilla, and egg. Beat at medium speed of a mixer until blended. Spoon
batter into an 8-inch round cake pan coated with cooking spray. Sprinkle reserved
1/2 cup flour mixture over batter. Bake at 350� for 30 minutes or until cake
springs back when touched lightly in center. Cool on a wire rack.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:30"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 0 0 4098 0 0 25045 0 0 0
Cinnamon-Apricot Glazed Salmon
Recipe By :
Categories : Fish And Shellfish June '98
Main Dish

-------- ------------ --------------------------------
1 (12-ounce) can apricot nectar
4 (6-ounce) salmon fillets (about 1 inch thick)
Combine the first 4 ingredients in a saucepan, and bring to a boil. Reduce heat,
and simmer mixture until reduced to 3/4 cup (about 30 minutes). Strain the apricot
mixture through a sieve over a bowl, and discard solids.
Preheat broiler. Place salmon fillets on a broiler pan lined with foil; broil 5
minutes. Brush fish with 1/4 cup apricot mixture. Broil for 3 minutes or until
lightly browned and fish flakes easily when tested with a fork. Serve the fish
with the remaining apricot mixture.
Serving Size: 5 ounces fish and about 2 tablespoons sauce
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 5 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 26086 2705 0 26679
Cinnamon-Raisin Oatmeal Bars
Recipe By :
July/Aug '98

-------- ------------ --------------------------------
3 cups quick-cooking oats
1 cup raisins
1/3 cup sliced almonds
1/3 cup water
1/4 cup sesame seeds
2 tablespoons nonfat dry milk
Cooking spray
Combine all ingredients except cooking spray in a food processor; process until
combined. Press oat mixture into a 13 � 9-inch baking pan coated with cooking
spray. Bake at 400� for 20 minutes or until lightly browned. Cool in pan on a wire
rack.
Serving Size: 1 bar
Source:
Copyright:
"� Cooking Light"
Yield:
"16 "
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1/2
Other Carbohydrates
Nutr. Assoc. : 0 4680 0 0 0 0 5136 0 0 0
Classic Custard
Recipe By :
Categories : Desserts May '98

-------- ------------ --------------------------------
6 large eggs
1/2 cup sugar
1/4 teaspoon salt
Cooking spray
Combine eggs, sugar, and salt in a large bowl; stir well with a whisk.
Cook milk in a large, heavy saucepan over medium-high heat to 180� or until tiny
bubbles form around edge (do not boil). Remove milk from heat, and gradually add
to the egg mixture, stirring constantly with a whisk. Stir in vanilla and almond
extracts. Pour into a deep 2-quart souffl� dish coated with cooking spray. Place
casserole in a 13 � 9-inch baking pan, and add hot water to the pan to a depth of
1 inch. Bake at 325� for 50 minutes or until a knife inserted in center of custard
comes out almost clean. Remove casserole from pan; serve custard warm or chilled.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:50"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0
Classic French Bread
Recipe By :

-------- ------------ --------------------------------
2 1/2 teaspoons dry yeast ( 1 package)
1 cup warm water (105� to 115�)
3 cups bread flour
1 teaspoon salt
Cooking spray
1 tablespoon water
1 large egg white
Dissolve the yeast in warm water in a small bowl; let stand 5 minutes.
Lightly spoon flour into dry measuring cups, and level with a knife. Place the
flour and salt in a food processor, and pulse 2 times or until blended. With the
food processor on, slowly add yeast mixture through food chute, and process until
the dough forms a ball. Process for 1 additional minute. Turn the dough out onto a
lightly floured surface, and knead lightly 4 to 5 times.
dough, and let rise in a warm place (85�), free from drafts, 45 minutes or until
doubled in bulk. 4. Punch dough down, and shape into a 6-inch round loaf. Place
loaf on a baking sheet coated with cooking spray. Cover dough and let rise 30
minutes or until doubled in bulk.
Uncover dough, and make 3 diagonal cuts 1/4-inch deep across top of loaf using a
sharp knife. Combine 1 tablespoon water and egg white, and brush mixture over top
of loaf. Bake at 450� for 20 minutes or until loaf sounds hollow when tapped.
Serving Size: 1 [1 1/2-ounce] slice
Source:
Copyright:
"� Cooking Light"
Yield:
"12 slices"
T(Baking Time):
"0:20"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Serving Ideas : This bread is best when eaten the same day it's baked. If you have
any left over, do as the French do: Use it to make French toast or a bread
pudding.
NOTES : Variations:To make a baguette, let the bread dough rise once. Punch dough
down, and roll into an 18 � 9-inch rectangle on a lightly floured surface. Roll up
the dough starting at the longer edge, pressing down firmly to eliminate any air
pockets; then pinch seam and edges to seal. Cover the dough, let rise, and bake
according to the recipe instructions above.
Nutr. Assoc. : 3188 5472 0 0 0 0 0
Classic Sausage-and-Pepper Grill
Recipe By :

-------- ------------ --------------------------------
Cooking spray
1 pound red potatoes -- quartered
5 garlic cloves
1/4 teaspoon black pepper -- divided
1 red onion -- peeled and cut in half crosswise
4 red bell peppers -- quartered
2 yellow bell peppers -- quartered
5 (3-ounce) turkey Italian sausage links
1 tablespoon minced fresh oregano
Prepare grill. Coat the grill rack with cooking spray.
Cut an 18 � 12-inch sheet of heavy-duty foil. Place potatoes and garlic in center
of foil; sprinkle with 1/8 teaspoon salt and 1/8 teaspoon black pepper. Fold foil
over vegetables, tightly sealing edges. Add foil pouch to grill rack. Grill 30
minutes, turning foil pouch occasionally.
Lightly coat onion and bell peppers with cooking spray; sprinkle with 1/8 teaspoon
salt and 1/8 teaspoon black pepper. Place onion on grill rack; grill 15 minutes.
Turn onion over; add bell peppers and sausage. Grill an additional 15 minutes or
until vegetables are tender and sausage is done; turn occasionally. Remove from
grill.
Slice bell peppers into strips; coarsely chop onion. Combine bell peppers, onion,
and potatoes in a large bowl. Squeeze garlic cloves into a small bowl to extract
garlic pulp, and discard skins. Add parsley and oregano, tossing well. Slice
grilled sausage links into 1/2-inch-thick slices, and serve with bell pepper
mixture.
Serving Size: 2 ounces turkey sausage and 1 cup bell pepper mixture
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 0 26513 0 0
Coconut Triple-Layer Cake
Recipe By :
March '98

-------- ------------ --------------------------------
Cooking spray
1 tablespoon cake flour
3 1/2 cups sifted cake flour
3/4 teaspoon salt
1 3/4 cups sugar
1/4 cup butter or stick margarine -- softened
2 large egg whites
1 2/3 cups fat-free milk
1/4 teaspoon butter extract
Fluffy Coconut Frosting (recipe follows)
FLUFFY COCONUT FROSTING

1 cup sugar
1/4 cup water
1/4 teaspoon cream of tartar
Dash salt
3 large egg whites
1/4 teaspoon coconut extract
Coat 3 (8-inch) round cake pans with cooking spray; dust with 1 tablespoon flour.
Lightly spoon sifted flour into dry measuring cups, and level with a knife.
Combine sifted flour, baking powder, salt, and baking soda. Combine sugar, butter,
and oil in a large bowl, and beat at medium speed of a mixer until well-blended
(about 5 minutes). Add egg whites, 1 at a time, beating well after each addition.
Combine the milk and yogurt. Add the flour mixture to the creamed mixture
alternately with the milk mixture, beginning and ending with flour mixture. Stir
in extracts.
Pour cake batter into prepared pans. Sharply tap cake pans once on countertop to
remove air bubbles. Bake at 350� for 25 minutes or until a wooden pick inserted in
center of cake comes out clean. Cool in pans 10 minutes on wire racks, and remove
from pans. Cool completely on wire racks.
Place 1 cake layer on a plate; spread with 2/3 cup Fluffy Coconut Frosting, and
top with another cake layer. Spread with 2/3 cup frosting, and top with the
remaining cake layer. Spread the remaining frosting over the top and sides of the
cake. Sprinkle top of cake with coconut. Store cake loosely covered in
refrigerator.
____________________
To Make Fluffy Coconut Frosting:
Combine first 5 ingredients in top of a double boiler; place egg white mixture
over barely simmering water in bottom of double boiler on cooktop. Beat at high
speed of a hand-held mixer until stiff peaks form and candy thermometer registers
160�. Add extracts; beat until blended.
Yield: 4 cups
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:25"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : We cut the fat by more than 50% in this cake. For a variation, use the
Lemon Filling from the White Triple-Layer Cake (see recipe) between the layers.
Nutr. Assoc. : 0 0 0 0 0 0 0 2394 0 3231 4938 20159 0 222 2130706543 5226
0 0 0 0 0 3231 5403 399
Coffee Coffeecake
Recipe By :
May '98

-------- ------------ --------------------------------
4 1/2 teaspoons instant espresso
OR
3 tablespoons instant coffee granules
1/8 teaspoon salt
1 cup plain low-fat yogurt
2 1/2 tablespoons stick margarine or butter -- melted
1 large egg
Cooking spray
2 tablespoons finely chopped walnuts
2 teaspoons 1% low-fat milk
1 teaspoon instant espresso
OR
2 teaspoons instant coffee granules
1/3 cup sifted powdered sugar
Combine first 3 ingredients; set aside.
flour, 1/2 cup granulated sugar, baking powder, baking soda, and salt in a large
bowl. Combine yogurt, margarine, vanilla, and egg; add to flour mixture, stirring
just until moist.
Spread half of cake batter into an 8-inch square cake pan coated with cooking
spray, and sprinkle with half of espresso mixture. Top with remaining batter,
spreading to cover; sprinkle with remaining espresso mixture. Swirl batters
together using a knife, and sprinkle with walnuts. Bake at 350� for 35 minutes or
until cake springs back when touched lightly in center. Cool on a wire rack.
Combine milk and 1 teaspoon espresso, stirring until coffee granules dissolve, and
stir in the powdered sugar. Drizzle espresso glaze over cake.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:35"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 20216 0 2130706543 0 0 0 0 0 0 0 4098 0 0 0 20187 0 20216

0 2130706543 0
College Chicken Casserole
Recipe By :
Poultry

-------- ------------ --------------------------------
6 cups water
1 1/2 teaspoons dried basil
6 chicken breast halves (about 2 1/4 pounds)
4 chicken thighs (about 1 pound)
Cooking spray
4 cups sliced cremini mushrooms (about 8 ounces)
1 cup 1% low-fat milk
1/2 teaspoon salt
1/4 teaspoon pepper
2 cups herb-seasoned stuffing mix
3 tablespoons light butter -- melted
Combine first 5 ingredients in a Dutch oven; bring to a boil. Add chicken; cover,
reduce heat, and simmer 30 minutes or until tender. Remove chicken with a slotted
spoon; bring broth mixture to a boil. Cook until reduced to 4 cups (about 30
minutes). Pour reduced broth mixture into a zip-top plastic bag. Snip off 1 corner
of bag; drain 2 cups broth mixture into a 2-cup glass measure, stopping before the
fat layer reaches the opening. Reserve remaining broth mixture for another use.
Discard fat.
Remove chicken from skin and bones; shred with 2 forks to measure 4 1/2 cups meat.
Place chicken in a 13 � 9-inch baking dish coated with cooking spray.
Place a large skillet coated with cooking spray over medium-high heat. Add
mushrooms; saut� 5 minutes. Remove from skillet. Place flour in skillet; gradually
add milk, stirring with a whisk until blended. Add 2 cups broth mixture; cook over
medium heat 12 minutes or until slightly thick, stirring constantly with a whisk.
Stir in mushrooms, salt, and pepper; pour over chicken.
Combine the stuffing mix and butter in a bowl, and sprinkle over the mushroom
mixture. Cover and bake casserole at 400� for 20 minutes. Uncover and cook
casserole 10 minutes or until bubbly.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
NOTES : Leftover chicken (or a store-bought rotisserie chicken) will work just as
well in this recipe, particularly if you're in a hurry. Just increase the canned
chicken broth to 2 cups, and skip the first step.
Nutr. Assoc. : 0 0 0 0 0 324 9230 0 4977 0 0 0 0 3686 0
Confetti Quesadillas
Recipe By :
Categories : April '98 Main Dish

-------- ------------ --------------------------------
1 cup chopped onion
1 cup fresh corn kernels (about 2 ears)
1 1/2 teaspoons minced, seeded jalape�o pepper
1/2 pound medium shrimp -- peeled, deveined, and chopped
1/4 teaspoon salt
1 cup (4 ounces) shredded part-skim mozzarella
cheese
1 cup Three-Pepper Salsa
Heat margarine in a medium nonstick skillet over medium heat. Add onion, corn, and
garlic, and saut� 30 seconds. Add tomato and jalape�o; saut� 4 minutes. Stir in
shrimp, lemon juice, cilantro, and salt; saut� 3 minutes. Remove corn mixture from
skillet; keep warm.
Place 1 tortilla in a medium nonstick skillet over medium heat; top with 1/4 cup
cheese. Spoon 1/2 cup corn mixture over cheese; top with a tortilla. Cook 3
minutes pressing down with a spatula until cheese melts. Turn carefully; cook
until thoroughly heated (about 1 minute). Repeat procedure with the remaining
tortillas, cheese, and corn mixture. Cut each quesadilla into quarters; serve with
Three-Pepper Salsa.
Serving Size: 1 quesadilla and 1/4 cup salsa
Cuisine:
"Mexican"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 Fat;
Nutr. Assoc. : 4098 0 3357 0 0 20102 0 0 0 0 25064 26150 0
Three-Pepper Salsa
Recipe By :
Categories : Appetizers April '98
Dips

-------- ------------ --------------------------------
3 dried ancho chiles
OR
1 large yellow bell pepper
1 cup diced tomato
1/2 cup diced red onion
3 tablespoons orange juice
2 tablespoons lime juice
2 tablespoons minced, seeded serrano chile
1/4 teaspoon salt
Combine water and ancho chiles in a small bowl; cover anchos, and let stand for 30
minutes or until soft. Drain well; seed and chop.
Preheat broiler. Cut poblanos and bell pepper in half lengthwise; discard seeds
and membranes. Place poblanos and bell pepper halves, skin sides up, on a foil-
lined baking sheet; flatten with hand. Broil for 10 minutes or until blackened.
Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and dice poblanos
and bell pepper.
Combine anchos, roasted poblanos and bell pepper, tomato, and the remaining
ingredients in a medium bowl; cover salsa, and chill.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This spicy salsa is not for those who can't take the heat.
Nutr. Assoc. : 0 2130706543 0 3002 4532 0 0 0 0 0 0 26088 0
Confetti-Stuffed Burritos
Recipe By :
Main Dish

-------- ------------ --------------------------------
2 1/2 cups (1/2-inch) cubed peeled sweet potato
3/4 cup low-salt chicken broth
1/2 cup coarsely chopped onion
3/4 cup fresh corn kernels (about 2 ears)
3/4 cup drained canned black beans -- partially mashed
1/2 cup chopped red bell pepper
1 1/2 tablespoons fresh lime juice
3/4 cup canned fat-free refried beans
1/2 cup bottled salsa
4 teaspoons chopped fresh cilantro (optional)
Combine sweet potato and broth in a large nonstick skillet. Bring to a simmer over
medium-low heat; cover and cook 7 minutes or until tender. Add onion and garlic;
cook 2 minutes. Add corn, black beans, bell pepper, cilantro, and lime juice;
simmer, uncovered, 6 minutes or until thoroughly heated. Combine sweet potato
mixture and refried beans in a medium bowl. Spoon about 1/2 cup sweet potato
mixture down center of each tortilla, and roll up. Place burritos in a 13 � 9-inch
baking dish; cover with foil.
Bake at 350� for 15 minutes or until thoroughly heated. Serve each burrito with 1
tablespoon sour cream and 1 tablespoon salsa. Sprinkle each burrito with 1
teaspoon chopped cilantro, if desired.
Cuisine:
"Mexican"
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:15"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : "I'm home during the day taking care of Maddie, my 2-year-old, and Nick
who's 4, so I have plenty of time to develop new recipes. My husband, Andy, likes
Mexican food, but I'm not wild about a lot of the ingredients. So these burritos
have a nontraditional filling, and we both can enjoy them."
�Jody Williams, St. Joseph, Mich.
Nutr. Assoc. : 5212 0 2679 0 3357 578 0 0 0 25028 1666 0 1325 26108
Cool-as-a-Cucumber Shrimp Sandwich
Recipe By :
Sandwiches

-------- ------------ --------------------------------
1/4 cup tub-style light cream cheese -- softened
1/4 cup plain low-fat yogurt
1 teaspoon fresh dill
1/2 teaspoon garlic salt
6 (1 1/2-ounce) French bread rolls
1 1/2 pounds large shrimp -- cooked and peeled
1 cup thinly sliced cucumber
1/2 cup thinly sliced radishes
6 curly leaf lettuce leaves
Combine first 7 ingredients in a bowl. Cut rolls in half horizontally. Spread the
cream cheese mixture over cut sides of rolls; arrange shrimp on bottom halves of
rolls. Arrange the cucumber and radishes evenly over shrimp; top with lettuce
leaves and roll tops.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 3585 3928 0 0 0 0 0 3327 0 20177 378 810
Coq au Vin
Recipe By :
Poultry

-------- ------------ --------------------------------
1/4 teaspoon pepper -- divided
1/8 teaspoon salt
2 skinless chicken breast halves
2 skinless chicken thighs
2 skinless chicken drumsticks
2 tablespoons diced shallots
1 pound small mushrooms
1 cup diced carrot
1 cup diced celery
1 tablespoon chopped fresh tarragon
OR
1 teaspoon dried tarragon
1 bay leaf
1/4 teaspoon salt
2 tablespoons finely chopped fresh chives
Combine flour, 1/8 teaspoon pepper, and 1/8 teaspoon salt in a shallow dish.
Dredge chicken in flour mixture.
Heat oil in a large Dutch oven over medium-high heat. Add chicken and shallots.
Cook 5 minutes, and brown on all sides. Remove chicken. Add mushrooms; saut� 3
minutes. Add tomato, carrot, celery, tarragon, and bay leaf. Cook 1 minute,
stirring constantly. Stir in wine and broth; scrape pan to loosen browned bits.
Return chicken to pan, and bring to a boil. Cover, reduce heat, and simmer 1 hour,
stirring occasionally. Stir in 1/8 teaspoon pepper and 1/4 teaspoon salt. Garnish
with chives.
Serving Size: 3 ounces chicken and 1/4 cup sauce mixture
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 5 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat;
Nutr. Assoc. : 0 0 0 4948 4951 4950 0 1358 4196 26089 0 0 0 0 2130706543 0

0 0 0 20210
Corn-and-Jicama Salsa
Recipe By :
Categories : Dips July/Aug '98
Sauces/Condiments/Marinades

-------- ------------ --------------------------------
2 cups fresh corn kernels (about 4 ears)
1 cup finely chopped peeled tomato
1/2 cup finely chopped peeled jicama
1 tablespoon minced fresh cilantro
1/4 teaspoon salt
1/4 teaspoon paprika
1 (4-ounce) can chopped green chiles -- drained
Combine all ingredients in a large bowl.
Serving Size: 1/4 cup.
Source:
Copyright:
"� Cooking Light"
Yield:
"4 cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Serving Ideas : Serve with grilled fish or chicken.

Nutr. Assoc. : 2873 20183 3794 0 0 0 0 0 20197
Couscous Loaf with Feta, Eggplant, and Onion
Recipe By :
Categories : Jan/Feb '98 Vegetarian Main Dishes

-------- ------------ --------------------------------
3 cups water
1 1/2 cups uncooked couscous
1 teaspoon turmeric
1/2 teaspoon salt
2 cups diced eggplant
1 cup diced zucchini
1/2 cup chopped bottled roasted red bell peppers
1/2 cup diced onion
2 teaspoons dried oregano
1/2 cup drained canned chickpeas (garbanzo beans)
1 large egg
Cooking spray
Bring water to a boil in a medium saucepan; gradually stir in couscous, turmeric,

and salt. Remove from heat. Cover and let stand 5 minutes. Fluff with a fork.
Heat oil in a large nonstick skillet over medium-high heat. Add eggplant and next
5 ingredients (eggplant through garlic); saut� 4 minutes. Combine eggplant
mixture, couscous, chickpeas, Feta, and egg. Coat a 9 � 5-inch loaf pan with
cooking spray; line with parchment paper, allowing the parchment to extend over
outside edges. Spoon couscous mixture into pan, pressing firmly to pack. Fold
parchment over top of couscous mixture. Bake at 325� for 45 minutes or until set.
Cool on a wire rack 10 minutes. Unfold parchment; invert molded couscous mixture
onto a platter. Cool 15 minutes. Slice; serve warm.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:45"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 449 0 0 0 3234 5663 4752 0 0 620 2603 3272 0 0
Couscous with Spring Vegetables and Harissa Sauce
Recipe By :
Categories : April '98 Pasta

-------- ------------ --------------------------------
1 (5.8-ounce) package roasted-garlic-and-olive-oil or plain
couscous (such as Near East)
1/3 cup finely chopped plum tomato
2 cups coarsely chopped leek
1 cup coarsely chopped yellow bell pepper
1 cup sugar snap peas -- trimmed
1/2 cup peeled, halved pearl onions
1/2 cup quartered radishes
6 baby carrots -- cut in half lengthwise
2 cups torn spinach
1/2 teaspoon sugar
1/8 teaspoon salt
1 (15-ounce) can chickpeas (garbanzo beans) -- drained
Harissa Sauce
HARISSA SAUCE
2 teaspoons caraway seeds
1/2 teaspoon ground coriander
1 garlic clove -- peeled
1 jalape�o pepper -- seeded
2 tablespoons red wine vinegar
Prepare the couscous according to the package directions, omitting oil. Stir in
tomato and allspice; keep warm.
Heat oil in a large nonstick skillet over medium-high heat. Add leek and next 6
ingredients (leek through garlic); saut� 8 minutes. Add spinach, parsley, sugar,
salt, and chickpeas; saut� 2 minutes. Spoon the vegetable mixture over the
couscous mixture, and serve with Harissa Sauce.
Serving Size: 1 cup vegetable mixture, 1/2 cup couscous, and 1 tablespoon sauce
_____________________
To Make Harissa Sauce:
Place the first 7 ingredients in a food processor; process until finely chopped.
Add vinegar and oil, and process until smooth. Cover and chill.
Yield: 1/4 cup

Serving Size: 1 tablespoon
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
NOTES : Harissa is a fiery-hot sauce of Tunisian origin that can be bought at

Middle Eastern markets. Made from common ingredients, it's easy to prepare. Store
sauce in an airtight container in refrigerator for up to 2 weeks.
Nutr. Assoc. : 449 26059 0 0 2671 5648 4373 4417 1223 2111 620 0 0 0 0
2603 2130706543 0 252 0 0 0 0 0 26360 0 0
Couscous-and-Black Bean Salad
Recipe By :

-------- ------------ --------------------------------
1 large orange
1/8 teaspoon salt
2/3 cup uncooked couscous
1 cup canned black beans -- rinsed and drained
1 tablespoon seasoned rice vinegar
1 1/2 teaspoons vegetable oil
Grate 1/4 teaspoon orange rind, and set aside. Squeeze juice from orange over a
bowl; reserve 1/4 cup juice, and set aside. Add water to remaining juice in bowl
to equal 1 cup.
Bring water mixture and salt to a boil in a medium saucepan; gradually stir in
couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Cool
slightly. Stir in orange rind, beans, bell pepper, onions, and parsley.
Combine reserved 1/4 cup orange juice, vinegar, oil, and cumin. Add couscous
mixture; toss well. Store salad in an airtight container in refrigerator.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 0 449 578 0 0 0 0 2809 0
Cowboy-Style "Meat Loaf"
Recipe By :

-------- ------------ --------------------------------
1 cup chopped onion
1 jalape�o pepper -- seeded and chopped
1/2 cup barbecue sauce -- divided
2 cups mashed cooked peeled baking potato (about
1-pound uncooked potatoes)
1 cup regular oats
1/4 cup ketchup
1/2 teaspoon salt
1/2 teaspoon pepper
1 (16-ounce) can kidney beans -- drained and mashed
Cooking spray
3/4 cup (3 ounces) shredded reduced-fat sharp
Cheddar cheese
Heat oil in a large nonstick skillet over medium-high heat. Add onion and next 6
ingredients (onion through jalape�o); saut� 3 minutes. Stir in 1/4 cup barbecue
sauce, potato, and the next 7 ingredients (potato through beans). Spoon the potato
mixture into a 9 � 5-inch loaf pan coated with cooking spray. Bake at 375� for 30
minutes. Brush 1/4 cup barbecue sauce over loaf, and sprinkle with cheese. Bake an
additional 10 minutes or until done.
Description:
""Kidney beans and mashed potatoes are the hearty base to this zesty
`meatless loaf,' which is made flavorful with lots of peppers,
barbecue sauce, and cilantro.""
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat;
Nutr. Assoc. : 0 0 0 0 0 0 620 20103 0 2299 0 0 0 0 0 0 3815 0 26495
Crab-and-Broccoli Chowder
Recipe By :
Categories : Jan/Feb '98 Soups And Stews

-------- ------------ --------------------------------
1 1/2 cups small broccoli florets (about 1 small
head)
Cooking spray
1 cup chopped onion
2 cups cubed peeled red potato (about 3/4 pound)
1 tablespoon Worcestershire sauce
1/2 teaspoon dried rubbed sage
1/4 teaspoon salt
1/4 teaspoon pepper
Dash hot sauce
2 (10 1/2-ounce) cans low-salt chicken broth
2 1/2 cups 2% reduced-fat milk
1/2 cup (2 ounces) shredded extra-sharp Cheddar
cheese
3/4 pound lump crabmeat -- drained and shell pieces removed
1 tablespoon sherry
Steam broccoli, covered, 2 minutes or until tender.

Place a Dutch oven coated with cooking spray over medium heat until hot. Add
onion; saut� 4 minutes. Add potato and next 8 ingredients (potato through broth);
bring to a boil. Reduce heat; simmer, uncovered, 30 minutes or until tender.
Place 3 cups potato mixture in a blender; process until smooth. Add pur�e back to
potato mixture in pan; stir well.
Place flour in a bowl. Gradually add milk; stir with a whisk until blended. Add to
potato mixture. Cook over medium heat until thick (about 10 minutes), stirring
constantly. Stir in cheese. Add broccoli, crabmeat, lemon juice, and sherry; cook
until thoroughly heated.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 20011 0 0 4716 0 0 3154 0 0 0 0 0 0 20001 26017 0 0 0
Creamed Salmon with Fresh Corn and Dill
Recipe By :
Categories : July/Aug '98 Main Dish

-------- ------------ --------------------------------
1 (3/4-pound) salmon fillet (about 1 inch thick)
1/4 teaspoon freshly ground black pepper
Cooking spray
4 ears shucked corn
1 cup whole milk -- divided
2 slices (1/2-inch-thick) onion
1/2 teaspoon salt
1 tablespoon chopped fresh dill
OR
1 teaspoon dried dill
8 slices (1/2-inch-thick) French bread -- toasted
Prepare grill or broiler. Sprinkle both sides of the salmon fillet with black
pepper. Place the salmon fillet on a grill rack or broiler pan coated with cooking
spray, and grill the salmon for 5 minutes on each side or until the fish flakes
easily when tested with a fork. Flake the salmon.
Cut off the tops of the corn kernels, and scrape the corn milk and remaining pulp
from the cobs using the dull side of a knife blade. Set the corn kernels and corn
milk aside.
Combine 3/4 cup milk and onion slices in a large saucepan. Bring the milk mixture
just to a boil over medium heat; cover, reduce heat, and simmer 5 minutes. Discard
the onion. Add the corn and corn milk to pan, and cook 5 minutes, stirring
frequently.
Combine the flour and 1/4 cup milk in a small bowl, and stir flour mixture well
with a whisk. Add flour mixture, salt, and white pepper to corn mixture in pan,
and stir well. Cook 7 minutes or until thick, stirring constantly. Remove from
heat, and gently stir in salmon and dill. Serve over toasted bread slices.
Serving Size: 1 cup salmon mixture and toast slices
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : In this recipe, the milk is infused with onion for extra flavor. However,
you can skip this step to save time.
Nutr. Assoc. : 26679 20007 0 3209 0 27187 0 0 0 3360 0 2130706543 594
Creamed Spinach
Recipe By :

-------- ------------ --------------------------------
2 (10-ounce) bags fresh spinach
Cooking spray
1/8 teaspoon salt
1/2 cup tub-style light cream cheese -- softened
Remove large stems from spinach, and rinse with cold water; drain. Place a large
Dutch oven over medium heat, and add spinach. (Spinach will need to be tightly
packed into the pan to cook all of it in one batch). Cover and cook 5 minutes or
until spinach wilts; stir spinach well after 2 minutes. Place spinach in a
colander, and drain well, pressing spinach with the back of a spoon to remove as
much moisture as possible.
Place pan coated with cooking spray over medium heat until hot. Add shallots;
saut� 2 minutes. Combine flour, salt, and nutmeg; add to pan, stirring well. Cook
30 seconds. Add milk and cheese, stirring with a whisk; cook 1 minute or until
thick. Add spinach; cook 30 seconds or until thoroughly heated.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 4902 0 0 0 4938 3928
Creamy Yogurt-and-Walnut Dip
Recipe By :
Categories : Appetizers Jan/Feb '98

-------- ------------ --------------------------------
2 cups plain low-fat yogurt
1/4 cup finely chopped walnuts
1/8 teaspoon salt
1/8 teaspoon pepper
Dash hot sauce
2 (6-inch) pitas -- each cut into 8 wedges
Place a colander in a 2-quart glass measure or medium bowl. Line colander with 4
layers of cheesecloth, allowing cheesecloth to extend over outside edges of bowl.
Spoon yogurt into colander, and cover loosely with plastic wrap; refrigerate
yogurt 12 hours. Spoon yogurt cheese into bowl, and discard liquid.
Stir in minced garlic, chopped walnuts, salt, pepper, and hot sauce, and let
mixture stand 15 minutes. Serve dip with pita wedges.
Serving Size: 1 tablespoon dip and 1 pita wedge
Description:
"Turkey produces some of the richest, most flavorful yogurt in the
world. Even so, Turkish cooks like to take it a step further by
seasoning it with garlic, spices, and nuts to make a rich dip that can
be served with raw vegetables, pitas, or meat."
Source:
Copyright:
"� Cooking Light"
Yield:
"1 Cup"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 620 20187 0 0 0 1140 0
Crispy Broiled Shrimp with Tangy Cocktail Sauce
Recipe By :
Categories : Appetizers Fish And Shellfish
Jan/Feb '98 Sauces/Condiments/Marinades

-------- ------------ --------------------------------
1 pound medium shrimp -- peeled and deveined (about 24 shrimp)
1/4 cup cornstarch
1 tablespoon water
2 large egg whites
1 1/2 cups (about 35 crackers) finely crushed
reduced-fat round buttery crackers (such
as Ritz)
1 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon ground white pepper
Cooking spray
Tangy Cocktail Sauce (recipe follows)
Lemon wedges
TANGY COCKTAIL SAUCE

1/2 cup no-salt-added tomato sauce
2 tablespoons minced fresh chives
2 tablespoons ketchup
2 tablespoons chili sauce
2 teaspoons prepared horseradish
6 drops hot sauce (such as Tabasco)
Combine shrimp and cornstarch in a zip-top plastic bag; seal and shake to coat.
Combine water and egg whites in a bowl; beat with a whisk until foamy.
Combine crumbs, paprika, salt, and pepper. Dip shrimp in egg white mixture; dredge
in crumb mixture. Place on a baking sheet coated with cooking spray; lightly coat
shrimp with cooking spray.
Preheat broiler. Broil 5 minutes or until shrimp are done, turning once. Serve
with Tangy Cocktail Sauce and lemon wedges.
Serving Size: 4 shrimp and 2 tablespoons sauce

____________________
To Make Tangy Cocktail Sauce: Combine all ingredients in a small bowl; cover and
chill at least 1 hour.
Recipe Makes: 1 cup

Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 26456 0 0 0 1381 0 0 0 0 2130706543 0 0 26429 0 0 0 0 0

1471
Crock-Pot Chili
Recipe By :
Categories : Beef May '98
Soups And Stews

-------- ------------ --------------------------------
1 pound ground round
1 cup chopped onion
1/4 cup dry red wine or water
1 tablespoon chili powder
1 teaspoon sugar
1/4 teaspoon salt
1 (15-ounce) can kidney beans -- undrained
1 (14.5-ounce) can Mexican-style stewed tomatoes with
jalape�o peppers and spices -- undrained
6 tablespoons (1 1/2 ounces) shredded reduced-fat
extra-sharp Cheddar cheese
Cook the ground round in a large non-stick skillet over medium-high heat until
brown, stirring to crumble. Add chopped onion and the next 7 ingredients (onion
through garlic), and cook for 7 minutes or until onion is tender. Place meat
mixture in an electric slow cooker, and stir in beans and tomatoes. Cover with
lid, and cook on low-heat setting for 4 hours. Spoon into bowls; sprinkle with
cheese.
Serving Size: 1 1/4 cups chili and 1 tablespoon cheese
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2
NOTES : "This is my children's favorite meal. What more can I say?"

�Patti A. Jensen, Wiltshire, England
The chili can be made on the stovetop if you don't have a slow cooker. After
adding the beans and the tomatoes, bring to a boil. Reduce heat; simmer, partially
covered, 1 1/2 hours.
Nutr. Assoc. : 9018 0 0 1582 0 0 0 0 0 26001 351 26495
Crunchy Granola with Dried Fruit
Recipe By :
Categories : Breakfast/Brunch July/Aug '98
Snacks

-------- ------------ --------------------------------
1 cup boiling water
1/2 cup sweetened dried cranberries (such as
Craisins)
1 (6-ounce) bag dried mixed tropical fruit
3 cups regular oats
1/2 cup sliced almonds
1/2 cup roasted sunflower kernels

Combine the first 4 ingredients in a bowl, and let stand 15 minutes. Combine oats
and remaining ingredients, and stir into the dried-fruit mixture. Sprinkle oat
mixture over a jelly-roll pan, and bake at 300� for 1 hour, stirring every 15
minutes. Cool granola to room temperature. Store in an airtight container.
Serving Size: 1/2 cup. Makes 6 cups
Source:
Copyright:
"� Cooking Light"
Yield:
"6 cups"
T(Baking Time):
"1:00"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat;
NOTES : Coconut, almonds, and sunflower kernels abound in this no-oil recipe. And
a 1/2-cup serving provides about 15% of the U.S. Daily Value for iron.
Nutr. Assoc. : 0 26507 0 515 0 0 1452 5226 0 0
Crunchy Oat-Apricot Bars
Recipe By :
Categories : April '98 Cookies

-------- ------------ --------------------------------
2 cups regular oats
1 cup packed brown sugar
2/3 cup reduced-calorie stick margarine
Cooking spray
1 1/2 cups apricot preserves
Lightly spoon flour into dry measuring cups, and level with a knife. Place flour
and next 4 ingredients (flour through vanilla) in a food processor, and pulse 4 to
5 times or until oat mixture resembles coarse meal. Press half of oat mixture into
the bottom of a 13 � 9-inch baking pan coated with cooking spray. Spread apricot
preserves over oat mixture. Sprinkle remaining oat mixture over preserves, and
gently press. Bake mixture at 350� for 35 minutes or until bubbly and golden
brown. Cool bars completely in pan on a wire rack.
Serving Size: 1 bar
Source:
Copyright:
"� Cooking Light"
Yield:
"3 Dozen"
T(Baking Time):
"0:35"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Most any flavor of fruit preserves can be used in place of apricot.
Nutr. Assoc. : 0 0 0 20100 0 0 0
Crunchy Vegetable Wrap
Recipe By :
Categories : March '98 Sandwiches
Vegetables Vegetarian Main Dishes

-------- ------------ --------------------------------
1/4 cup tub-style fat-free cream cheese
1 cup alfalfa sprouts
1 cup shredded red cabbage
1/4 cup (1 ounce) crumbled blue cheese
2 tablespoons finely diced red onion
Spread 1 tablespoon cream cheese over each tortilla; top each with a lettuce leaf.
Divide sprouts and remaining ingredients evenly among tortillas; roll up. Cut each
rolled wrap in half diagonally.
Serving Size: 1 wrap
Source:
Copyright:
"� Cooking Light"
Yield:
"4 Wraps"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2
Nutr. Assoc. : 473 25064 810 0 0 0 2992 20221
Crusted Shrimp with Spicy Black Beans and Saffron Sauce
Recipe By :
Main Dish

-------- ------------ --------------------------------
1 tablespoon cumin seeds
1 1/2 teaspoons fennel seeds
1/2 cup sunflower seed kernels
1 teaspoon dried orange peel
1 teaspoon black peppercorns
3 tablespoons golden cane syrup
OR
3 tablespoons light-colored corn syrup
1 1/2 pounds large shrimp -- peeled and deveined
Cooking spray
Spicy Black Beans (recipe follows)
Saffron Sauce (recipe follows)
Green onion (optional)
SPICY BLACK BEANS

1/2 cup water
1/4 teaspoon crushed red pepper (1/4 to 1/2 teaspoon)
1/8 teaspoon salt
1 (15-ounce) can black beans -- undrained
1 dried ancho chile (about 1 ounce) -- seeded
1/2 teaspoon margarine or butter
Cooking spray
SAFFRON SAUCE
1 (9-ounce) bottle hot mango chutney
2 tablespoons water
1 tablespoon light mayonnaise
3/4 teaspoon saffron threads -- crushed
Heat a nonstick skillet over medium-high heat until hot. Add cumin and fennel
seeds; cook 1 minute or until cumin seeds are browned. Place cumin mixture in a
spice or coffee grinder. Add sunflower kernels, orange peel, and peppercorns;
process until ground. Place seed mixture in a shallow dish.
Combine syrup and egg whites. Dip shrimp in syrup mixture; dredge one side of
shrimp in seed mixture. Set aside, coated side up.
Heat oil in a nonstick skillet coated with cooking spray over medium- high heat
until hot. Place shrimp, coated side down, in skillet; saut� 3 minutes on each
side. Serve immediately with Spicy Black Beans and Saffron Sauce. Garnish with
green onion, if desired.
Serving Size: 5 ounces shrimp, 1/2 cup black beans, and 2 tablespoons sauce
____________________
To Make Spicy Black Beans: Combine the first 6 ingredients in a saucepan; bring to
a boil. Reduce heat; simmer 15 minutes. Discard ancho.
Melt margarine in a nonstick skillet coated with cooking spray over medium-high
heat. Add chopped onion and garlic; saut� 5 minutes or until onion begins to
brown. Add onion mixture to bean mixture. Stir in green onions.
Recipe Makes: 2 cups
To Make Saffron Sauce: Strain chutney through a fine sieve over a bowl to equal 6
tablespoons; discard solids. Combine chutney liquid with remaining ingredients.
Recipe Makes: 1 cup
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 6 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 2 Fat; 1
Other Carbohydrates
NOTES : If you don't have a spice or coffee grinder, you can use a mortar and
pestle. Because the shrimp needs to be served immediately, make the beans and
saffron sauce first.
Nutr. Assoc. : 491 3267 1452 1009 4437 3927 0 2130706543 3231 0 0 0
2130706543 2130706543 2130706543 0 0 4714 0 0 157 27213 2394
2130706543 0 0 0 26535 0 0 0
Curried Deviled Eggs on Whole-Wheat Crackers
Recipe By :

-------- ------------ --------------------------------
6 hard-cooked large eggs
1 tablespoon freeze-dried chives
3 tablespoons fat-free mayonnaise
1 1/2 tablespoons 2% small-curd low-fat cottage cheese
2 teaspoons fresh lime juice
1 1/2 teaspoons curry powder
12 reduced-fat whole-wheat crackers (such as
Keebler reduced-fat wheat Toasteds)
Peel and slice eggs in half lengthwise. Mash yolks; stir in chives and next 6
ingredients (chives through red pepper). Spoon about 1 tablespoon yolk mixture
into each egg white half. Cover and chill 1 hour. Sprinkle with paprika; serve
with crackers.
Serving Size: 1 filled egg half and 1 cracker
Source:
Copyright:
"� Cooking Light"
T(Chill Time):
"1:00"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 3673 2628 0 2904 0 0 0 0 0 5487 0
Curried Lamb-and-Spinach Burgers
Recipe By :
Categories : Jan/Feb '98 Lamb
May '98

-------- ------------ --------------------------------
1 poundlean ground lamb
2/3 cupfresh breadcrumbs
1/3 cupsavory chutney (such as Raffetto's
Chut-Nut Colonial)
1/2 teaspoon salt
1 (10-ounce) package frozen chopped spinach -- thawed, drained and
squeezed dry
4 (2-ounce) onion sandwich buns
1/4 cup savory chutney (such as Raffetto's
Chut-Nut Colonial)
Combine the first 8 ingredients in a medium bowl. Divide the lamb mixture into 4
equal portions, and shape into 1/2-inch-thick patties. Prepare grill or broiler.
Place the patties on a grill rack or broiler pan, and cook 7 minutes on each side
or until the lamb is done. Place the patties on bottom halves of sandwich buns,
and spread each patty with 1 tablespoon savory chutney. Cover with sandwich bun
tops.
Source:
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:15"
- - - - - - - - - - - - - - - - - - -
NOTES : The chutney called for here is made with cauliflower, cantaloupe,
currants, and walnuts.
Nutr. Assoc. : 26385 0 26535 0 0 0 0 0 510 26535 0
Curried Santa Barbara Shrimp Salad
Recipe By :
Categories : Fish And Shellfish July/Aug '98
Salads

-------- ------------ --------------------------------
1/2 cup fat-free mayonnaise
1 tablespoon curry powder
1 teaspoon minced peeled fresh ginger
3/4 cup sake (rice wine) -- divided
1 pound large shrimp -- peeled and deveined
4 cups diced Asian pear or ripe pear
1 1/2 cups diced peeled mango
6 tablespoons slivered almonds -- toasted
Combine first 4 ingredients in a small bowl. Cover and chill.
Combine 1/2 cup sake and raisins in a glass measure, and microwave at HIGH 1
minute or until boiling. Let stand for 30 minutes. Drain.
Bring 1/4 cup sake to a boil in a nonstick skillet; add shrimp. Cover, reduce
heat, and cook 2 minutes or until shrimp are done. Remove from heat; drain.
Combine the mayonnaise mixture, raisins, shrimp, pear, mango, and almonds.
Serve over salad greens.
Serving Size: 2 cups salad greens and 1 1/2 cups shrimp salad
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 3 1/2 Fruit; 1 1/2
Fat; 1/2 Other Carbohydrates
Nutr. Assoc. : 0 0 0 26076 4734 0 26456 490 5747 0 4165
Curried Sweet Potato Bisque
Recipe By :
Categories : April '98 Soups And Stews
Vegetables

-------- ------------ --------------------------------
1 cup chopped onion
2 teaspoons curry powder
1 cup water
3 1/2 pounds cubed, peeled sweet potato (5 cups)
1/2 teaspoon salt
1 1/2 cups plain fat-free yogurt -- divided
Minced fresh chives (optional)
Heat olive oil in a Dutch oven over medium-high heat. Add onion; saut� 2 minutes.
Stir in curry and allspice; cook 1 minute. Add water, broth, sweet potato, and
salt. Cook 25 minutes or until potato is tender. Place half of sweet potato
mixture in a blender; process until smooth. Repeat procedure with remaining sweet
potato mixture. Return pur�ed sweet potato mixture to pan. Bring bisque to a boil;
remove from heat. Stir in 1 cup yogurt until blended. Top each serving with about
1 tablespoon yogurt; garnish with chives, if desired.
Serving Size: 1 1/2 cups bisque and about 1 tablespoon yogurt

Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2
Nutr. Assoc. : 0 0 0 0 0 0 5212 0 20137 2130706543
Curried Tofu-Egg Salad Sandwiches
Recipe By :

-------- ------------ --------------------------------
3/4 cup (about 5-ounces) finely chopped firm light
tofu
1 tablespoon chopped green onions
2 tablespoons plain fat-free yogurt
1/2 teaspoon curry powder
1/4 teaspoon salt
1/8 teaspoon pepper
2 hard-cooked large eggs -- finely chopped
6 (1.2-ounce) slices whole-grain bread
Combine the first 10 ingredients in a bowl, and stir until well-blended. Spread
1/2 cup tofu mixture evenly over each of 3 bread slices; top with the remaining
bread slices. Store in small zip-top bags in refrigerator.
Source:
Copyright:
"� Cooking Light"
Yield:
"3 Sandwiches"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 3287 0 0 0 20159 0 0 0 0 3236 0
Curried-Lamb Fricassee
Recipe By :
Categories : Lamb Main Dish

-------- ------------ --------------------------------
1/2 teaspoon salt
1 pound lamb stew meat
2 cups diced onion
3 cups cubed baking potato
1 cup diagonally sliced carrot
1 cup cubed green bell pepper
1 cup cubed red bell pepper
2 tablespoons curry powder
1 tablespoon grated peeled fresh ginger
2 cups diced plum tomato
3/4 cup beef broth
Heat oil in a large Dutch oven over medium heat. Add 1 tablespoon curry powder and
salt; saut� 10 seconds. Add lamb and onion, and cook 5 minutes over medium-high
heat or until the lamb is browned. Add potato and next 6 ingredients (potato
through ginger), and cook 2 minutes. Add tomato and broth; cover, reduce heat, and
simmer 35 minutes or until vegetables are tender.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 3844 0 4600 20024 3572 4695 4680 0 20083 26089 0
Curry Beef
Recipe By :
Categories : Beef International
Main Dish May '98

-------- ------------ --------------------------------
1 pound beef eye-of-round roast -- cut into thin strips
1 leek
1 1/4 cups vertically sliced onion
1/4 teaspoon salt
4 cups hot cooked rice
Combine the first 4 ingredients in a medium bowl; cover and marinate in

refrigerator 30 minutes.
Remove the roots, outer leaves, and tops from leek, leaving 1 1/2 to 2 inches of
dark leaves. Rinse leeks with cold water, and cut into 2-inch julienne strips to
yield 1 1/4 cups.
Heat oil in a large nonstick skillet over medium-high heat. Add ginger and garlic;
saut� 1 1/2 minutes. Add beef mixture; saut� 5 minutes. Add leek, onion, pepper,
and salt; saut� 3 minutes. Serve over rice.
Serving Size: 1 cup beef mixture and 1 cup rice
Description:
""The Chinese always cook beef with aromatic vegetables and spices
such as curry, leeks, and onions. After curry was introduced from
India, the Chinese adopted it as one of their own favorite spices.
This dish is very popular in southern China.""
Cuisine:
"Asian"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 1661 0 0 26086 620 20230 0 0 0
Cutting Board Salsa
Recipe By :
Categories : June '98 Miscellaneous

-------- ------------ --------------------------------
2 cups diced tomato
1/2 cup diced peeled jicama
1/2 cup diced onion
1/2 cup diced radishes
1/3 cup chopped seeded peeled cucumber
1/4 cup fresh orange juice
2 tablespoons chopped fresh mint
2 teaspoons chopped seeded jalape�o pepper (1 small
pepper)
1/2 teaspoon salt
Combine all the ingredients in a large bowl, and toss gently. Cover the salsa, and
chill.
Cuisine:
"Mexican"
Source:
Copyright:
"� Cooking Light"
Yield:
"3 1/2 Cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : A bowl sitting next to your cutting board comes in handy as you finish
chopping and dicing the ingredients for this citrusy-hot Mexican-style salsa. It's
delicious served with tortilla chips or as a topping for our Three-Pepper
Quesadillas.
Nutr. Assoc. : 0 3794 0 1223 3010 0 0 0 0 20104 0
Desk Set Oven-Fried Chicken Breasts

Recipe By :

-------- ------------ --------------------------------
1/4 cup dry breadcrumbs
1 tablespoon grated Parmesan cheese
1 teaspoon paprika
4 (6-ounce) skinned chicken breast halves
Cooking spray
Combine first 6 ingredients in a shallow dish. Place buttermilk in a shallow dish.

Dip chicken in buttermilk; dredge in breadcrumb mixture. Place chicken, breast
sides up, in a jelly-roll pan coated with cooking spray. Drizzle margarine over
chicken. Bake at 400� for 40 minutes or until done.
Description:
"In DESK SET, Katharine Hepburn plays a corporate reference librarian
and Spencer Tracy an efficiency expert. While falling in love, they
discuss fried-chicken recipes. In one scene, Tracy even cooks the dish
for Hepburn."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 5 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat;
Nutr. Assoc. : 0 0 0 0 0 3624 25045 2314 0 2394
Double Corn-and-Ham Casserole
Recipe By :
Pork
-------- ------------ --------------------------------
CORN BREAD
1/3 cup yellow cornmeal
1 tablespoon sugar
1/2 teaspoon salt
1 large egg white
Cooking spray
CASSEROLE
6 ears shucked corn
1 cup diced lean ham (about 6 ounces)
1/4 teaspoon salt
1 cup (4 ounces) shredded reduced-fat sharp
Cheddar cheese
1 large egg
Fresh chives (optional)
Prepare corn bread: Lightly spoon flour into a dry measuring cup; level with a
knife. Combine flour and next 4 ingredients (flour through salt) in a medium bowl;
make a well in center of mixture. Add milk, oil, and egg white to flour mixture;
stir just until moist. Spoon batter into an 8-inch square baking pan coated with
cooking spray. Bake at 400� for 18 minutes or until a wooden pick inserted in
center comes out clean. Cool completely on a wire rack, and crumble into a medium
bowl.
Reduce oven temperature to 350�.
Prepare casserole: Cut off tops of corn kernels, and scrape the corn milk and
remaining pulp from cobs using the dull side of a knife blade to yield 3 cups.
Combine corn and next 5 ingredients (corn through black pepper) in a large
saucepan, and bring mixture to a boil. Reduce heat, and simmer for 12 minutes.
Remove corn mixture from heat, and cool.
Combine the corn mixture, crumbled corn bread, cheese, and egg in a large bowl.
Spoon the mixture into a 10-inch deep-dish pie plate or 2-quart casserole coated
with cooking spray. Bake at 350� for 50 minutes or until golden brown. Let stand 5
minutes before serving. Garnish with chives, if desired.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : You can prepare the corn bread in this recipe up to three days ahead
(store whole in an airtight container). Serve as a main dish with a green salad
and sliced fresh tomatoes.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 3209 20116 3886 0 0 0 26148 0 0
Recipe By :
Categories : Jan/Feb '98 Sauces/Condiments/Marinades

-------- ------------ --------------------------------
2 cups sweetened dried cranberries (such as
Craisins)
1/3 cup diced dried apple
1/4 cup raisins
3 tablespoons sugar
Dash ground allspice
Dash ground cinnamon
Dash ground ginger
1/4 cup red plum or raspberry jam
Combine first 5 ingredients; cover fruit mixture, and let stand 30 minutes.
Combine vinegar and next 5 ingredients (vinegar through ground ginger) in a small
saucepan; bring to a boil, stirring frequently. Add fruit mixture. Bring to a
boil; reduce heat, and simmer 5 minutes. Stir in jam. Remove from heat; cool to
room temperature.
Source:
Copyright:
"� Cooking Light"
Yield:
"2 1/2 Cups"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat; 1/2
Other Carbohydrates
Nutr. Assoc. : 1103 0 514 4680 3003 5458 0 0 0 0 0 4684
Dried-Cherry Streusel Kuchen
Recipe By :
June '98

-------- ------------ --------------------------------
1 1/2 tablespoons chilled stick margarine or butter
1/4 teaspoon salt
1 tablespoon amaretto (almond-flavored liqueur)
OR
1 tablespoon water
2 1/2 tablespoons vanilla extract
3/4 cup dried tart red cherries
Cooking spray
Lightly spoon 1/4 cup flour into a dry measuring cup; level with a knife. Combine
with 1/4 cup brown sugar and cinnamon in a bowl; cut in margarine with a pastry
blender or 2 knives until mixture resembles coarse meal. Set streusel mixture
aside.
Lightly spoon 1 2/3 cups flour into dry measuring cups, and level with a knife.
Combine with granulated sugar and next 4 ingredients (granulated sugar through
salt) in a large bowl. Combine buttermilk and next 6 ingredients (buttermilk
through almond extract), and stir with a whisk. Add the buttermilk mixture to the
flour mixture, stirring until blended. Gently fold in dried cherries. Spoon batter
into a 9-inch round cake pan coated with cooking spray. Sprinkle streusel mixture
evenly over top.
Bake at 375� for 30 minutes or until a wooden pick inserted in center comes out
clean. Cool on a wire rack.
Description:
"This lightly spiced coffeecake with a streusel topping may be the
most familiar kuchen to Americans."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 2394 0 0 0 0 0 0 25045 0 0 2130706543 0 0 0 0 0 26525

0
Easy Coconut Cake
Recipe By :
Desserts

-------- ------------ --------------------------------
Cooking spray
1 (18.25-ounce) package light white cake mix
1 teaspoon coconut extract
2 large egg whites
1 large egg
1/4 cup packed light brown sugar
Coconut-Cream Cheese Frosting
COCONUT-CREAM CHEESE FROSTING

6 ounces 1/3-less-fat block-style cream cheese -- softened
3 cups sifted powdered sugar
Coat a 13 � 9-inch baking pan with cooking spray; dust with flour.
Combine cake mix and next 5 ingredients (cake mix through egg); beat at low speed
of a mixer for 30 seconds. Beat at medium speed for 2 minutes. Pour half of batter
into prepared pan. Sprinkle with flaked coconut and brown sugar; top with
remaining batter. Bake at 350� for 30 minutes or until a wooden pick inserted in
center comes out clean. Cool the cake completely in pan. Spread the Coconut-Cream
Cheese Frosting over top of cake.
____________________
To Make Coconut-Cream Cheese Frosting:

Beat cream cheese and vanilla at high speed of a mixer until creamy. Gradually add
the sugar, beating at low speed until well-blended. Stir in the flaked coconut.
Yield: 1 3/4 cups
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:30"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 5518 25045 0 2742 3231 0 5226 0 2130706543 0 4049 0 0

5226
Easy Polenta Lasagna
Recipe By :
Categories : March '98 Vegetarian Main Dishes

-------- ------------ --------------------------------
1 (16-ounce) tube polenta -- cut crosswise into 12 slices
Cooking spray
1 1/4 cups part-skim Ricotta cheese
squeezed dry
1 large egg white
1 cup fat-free marinara sauce
1/2 cup (2 ounces) finely shredded fresh Parmesan
cheese
Arrange polenta slices in an 11 � 7-inch baking dish coated with cooking spray.
Combine ricotta cheese, red pepper, spinach, and egg white in a medium bowl.
Spread over polenta; spoon marinara sauce evenly over ricotta cheese mixture.
Cover with foil; bake at 400� for 30 minutes. Uncover; sprinkle with Parmesan
cheese. Bake an additional 5 minutes or until cheese melts. Sprinkle with basil.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:35"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 26538 0 0 0 0 0 0 4925 3332
Egg-and-Tuna Salad Sandwiches
Recipe By :
Categories : May '98 Sandwiches

-------- ------------ --------------------------------
4 hard-cooked large eggs -- chopped
1 (6-ounce) can chunk light tuna in water -- drained
2 tablespoons minced red onion
2 tablespoons Dijon mustard
10 (1-ounce) slices whole-wheat bread
5 large red leaf lettuce leaves
5 slices (1/4-inch-thick) tomato
1 1/4 cups alfalfa sprouts
Combine the first 6 ingredients in a medium bowl. Spread 1/2 cup egg mixture over
each of 5 bread slices. Top each with 1 lettuce leaf, 1 tomato slice, 1/4 cup
alfalfa sprouts, and 1 bread slice.
Source:
Copyright:
"� Cooking Light"
Yield:
"5 Sandwiches"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 3673 3943 0 0 0 0 0 810 258 0

Eggs Florentine
Recipe By :

-------- ------------ --------------------------------
3 (10-ounce) packages frozen chopped spinach -- thawed, drained, and
squeezed dry
Cooking spray
6 large eggs
1/4 teaspoon salt
1/3 cup (1 1/2 ounces) grated fresh Parmesan
cheese
6 English muffins -- split and toasted
1/4 teaspoon coarse ground black pepper
Press spinach into the bottom of a 13 � 9-inch baking dish coated with cooking
spray. Form 6 (3-inch) indentations in spinach layer using the back of a spoon or
bottom of a large custard cup. Break an egg into each indentation.
Combine flour, salt, and red pepper in a medium saucepan. Gradually add the milk,
stirring with a whisk until blended. Place milk mixture over medium heat, and cook
until thick (about 8 minutes), stirring constantly. Remove from heat; add cheese,
stirring until cheese melts. Pour cheese sauce over eggs and spinach; sprinkle
with paprika. Bake at 350� for 25 minutes or until egg yolks are almost set. Cut
spinach-egg mixture into 6 portions; serve each portion over 2 English muffin
halves, and sprinkle with black pepper.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 20077 0 3218 0 0 0 0 20086 0 0 20007

Family Frittata
Recipe By :

-------- ------------ --------------------------------
Cooking spray
1 cup finely chopped red onion
1 cup chopped green bell pepper
3 cups thinly sliced yellow Finnish potato or red
potato (about 1 pound)
3/4 teaspoon salt
6 large eggs
1 tablespoon freeze-dried chives
1/2 cup finely chopped tomato
Parsley sprigs (optional)
Heat oil in a 10-inch cast-iron skillet coated with cooking spray over medium
heat. Add onion, bell pepper, and garlic; saut� 5 minutes. Arrange potato over
onion mixture; sprinkle with salt, black pepper, and red pepper. Cover, reduce
heat to medium-low, and cook 20 minutes or until potato is tender.
Preheat broiler. Combine eggs, parsley, and chives in a medium bowl; stir well
with a whisk. Pour over vegetables; cook over medium heat 10 minutes or until
almost set. Top with tomato; broil 4 minutes or until browned and set. Garnish
with parsley sprigs, if desired.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 20034 0 620 4716 0 0 0 3218 0 2628 20183 2130706543
Farfalle with Red Caesar Dressing
Recipe By :
Categories : May '98 Pasta

-------- --------------------------------------------
1/4 cup(1 ounce) grated fresh Parmesan cheese
2 tablespoonsextra-virgin olive oil
1 1/2 tablespoonsWorcestershire sauce
1 tablespoonlemon juice
1 tablespoonanchovy paste
1/8 teaspoonfreshly ground pepper
1 (10 3/4-ounce) can tomato pur�e
6 cups hot cooked farfalle (about 5 cups uncooked
bow tie pasta)
Combine first 8 ingredients in a large bowl; stir well with a whisk. Add pasta;
toss well. Sprinkle with parsley.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2
Nutr. Assoc. : 1034 0 0 0 0 0 620 0 2836 0
Farmers' Market Chicken
Recipe By :

-------- ------------ --------------------------------
3 tablespoons tomato paste
1/4 teaspoon salt
2 tablespoons Italian-seasoned breadcrumbs
1 cup diced carrot
1 cup diced red onion
1 cup diced yellow squash
1 cup diced zucchini
2 tablespoons dry vermouth
2 teaspoons chopped fresh rosemary
Combine the first 5 ingredients in a medium bowl; stir well with a whisk.
Place the breadcrumbs in a shallow dish; dredge the chicken in breadcrumbs. Heat
olive oil in a large nonstick skillet over medium-high heat; add the chicken, and
saut� 6 minutes on each side. Remove chicken from pan. Add the carrot, onion,
squash, zucchini, and vermouth to pan, and saut� 5 minutes, stirring occasionally.
Return chicken to pan, and add the broth mixture. Bring mixture to a boil; cover,
reduce heat, and simmer mixture 15 minutes. Serve chicken and vegetable mixture
over the rice, and sprinkle with chopped rosemary.
Serving Size: 1 chicken breast half, 1 cup rice, and 3/4 cup vegetables
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 4866 4944 0 0 0 5654 5663 0 2840 0
Fierce Potatoes
Recipe By :
Categories : March '98 Vegetables

-------- ------------ --------------------------------
2 pounds red potatoes -- peeled and cut into 1-inch pieces
1/4 teaspoon salt
Cooking spray
Preheat oven to 400�
Place the potatoes in a large saucepan, and cover with water. Bring potatoes to a
boil. Cover, reduce heat, and simmer 5 minutes; drain. Combine potatoes, olive
oil, dried thyme, salt, and minced garlic in a large bowl, and toss gently to
coat. Spoon mixture onto a 15�10-inch jelly-roll pan coated with cooking spray.
Bake at 400� for 15 minutes.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:15"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Serving Ideas : Serve these potatoes with the Fierce Sauce.
Nutr. Assoc. : 4716 3924 0 0 0 2130706543
Fierce Sauce
Recipe By :
Categories : March '98 Sauces/Condiments/Marinades

-------- ------------ --------------------------------
1/2 cup no-salt-added tomato sauce
1/4 cup fat-free mayonnaise
2 tablespoons white vinegar
1 teaspoon paprika
Combine all ingredients in a small bowl, and stir with a whisk until well-blended.
Description:
"This sauce can also be used as a spicy dip for raw vegetables."
Source:
Copyright:
"� Cooking Light"
Yield:
"1 1/4 Cups"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 1506 4238 20137 0 0 0 0
Filet Mignon with Roasted Potatoes and Asparagus
Recipe By :
Categories : Beef March '98

-------- ------------ --------------------------------
1 1/2 pounds asparagus spears
3 baking potatoes (about 1 1/2 pounds) -- cut into 1-inch
pieces
Cooking spray
1 1/4 pounds beef tenderloin
1/4 cup water
Snap off tough ends of asparagus; sprinkle with 1/4 teaspoon salt. Set aside.
Toss potatoes with oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Arrange in a
single layer in the bottom of a broiler pan coated with cooking spray. Bake at
500� for 10 minutes.
Trim fat from tenderloin. Sprinkle tenderloin with 1/4 teaspoon salt and 1/4
teaspoon pepper. Insert meat thermometer into thickest portion of tenderloin. Add
tenderloin to broiler pan, nestling it into potato mixture. Bake at 500� for 20
minutes or until thermometer registers 145� (medium-rare) to 160� (medium),
stirring potatoes once.
Place tenderloin and potatoes on a serving platter; cover with foil. Let stand 10
minutes. Add asparagus and water to pan. Bake at 500� for 10 minutes or until
asparagus is crisp-tender. Serve with tenderloin and potatoes.
Serving Size: 3 ounces tenderloin, 1 cup potatoes, and 3/4 cup asparagus
Description:
"The asparagus is quick-roasted after the beef and potatoes are pulled
from the oven."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 26511 0 2135 0 0 0 3883 0
Filet Mignon with Saut�ed Onions
Recipe By :
Main Dish

-------- ------------ --------------------------------
2 teaspoons cracked pepper
1/2 teaspoon salt
4 (4-ounce) beef tenderloin steaks (1 inch thick)
Cooking spray
1 cup thinly sliced onion -- separated into rings
2 tablespoons steak sauce (such as Heinz 57)
Combine first 3 ingredients in a small bowl; rub both sides of beef with pepper
mixture. Place beef on a broiler pan coated with cooking spray; broil 5 minutes on
each side or until desired degree of doneness. Set aside; keep warm.
Place a medium nonstick skillet coated with cooking spray over medium-high heat.
Add onion to skillet; cover and cook 5 minutes, stirring occasionally. Remove
onion from skillet; set aside, and keep warm. Add wine to skillet, scraping pan to
loosen the browned bits. Cook over medium-high heat until reduced to 1/3 cup
(about 1 minute), and stir in steak sauce. Spoon wine sauce over steaks, and top
with onion.
Serving Size: 1 steak, 1/4 cup onions, and 1 tablespoon sauce
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 0 0 27226 0 0 0 5126
Flank-Steak Fajitas with Spicy Garden Vegetables
Recipe By :

-------- ------------ --------------------------------
MARINADE
1/3 cup fresh lime juice
1/3 cup water
1 tablespoon ground cumin
1/2 teaspoon salt
FAJITAS
1 cup vertically sliced onion
1 (1-pound) flank steak -- cut in strips
Cooking spray
1 cup julienne-cut yellow squash
1 cup julienne-cut zucchini
2 cups chopped tomato
2 tablespoons low-fat sour cream
Prepare the marinade: Combine the first 9 ingredients in a small bowl.
Prepare fajitas: Combine 1/3 cup marinade, onion, and steak in a large zip-top
plastic bag; seal. Marinate in refrigerator 1 hour, turning occasionally. Remove
steak mixture from bag; discard marinade.
until hot. Add the steak mixture, and stir-fry 5 minutes. Place the steak mixture
in a large bowl, and keep warm.
Add bell pepper, squash, zucchini, corn, and remaining marinade to skillet; stir-
fry 5 minutes or until vegetables are crisp-tender. Add to steak mixture; toss
gently.
Warm tortillas according to package directions. Arrange 1 cup steak mixture, 1/3
cup tomato, and 1 teaspoon sour cream down center of each tortilla; roll up.
Cuisine:
"Mexican"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 26412 3298 0 4695 5745 26099 3357

5918 26059 0
Freckled Zucchini with Lemon-Dill Cream
Recipe By :
Categories : July/Aug '98 Vegetables

-------- ------------ --------------------------------
1 1/2 teaspoons chopped fresh dill
1/8 teaspoon salt
1 teaspoon vegetable oil -- divided
4 medium zucchini (about 1 1/2 pounds) -- cut lengthwise into 1/4
inch slices
Combine first 5 ingredients in a small bowl.
Heat 1/2 teaspoon oil in a 12-inch cast-iron skillet over high heat. Add half of
zucchini slices; cook 2 minutes on each side or until browned. Remove zucchini
from skillet; keep warm. Repeat procedure with 1/2 teaspoon oil and remaining
zucchini slices. Serve with yogurt mixture.
Serving size: 1 zucchini and 2 tablespoons cream
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 4243 4055 3360 26124 0 0 5663
French Country Bread with Currants and Rosemary
Recipe By :

-------- ------------ --------------------------------
1 cup bread flour
1 cup whole-wheat flour
Basic Sponge -- (at room temperature; see recipe)
1/2 cup rye flour
1/4 cup regular oats
3/4 cup water
1 1/2 teaspoons salt
1/4 cup currants
2 tablespoons bread flour
2 tablespoons dried rosemary
Cooking spray
Lightly spoon 1 cup bread flour and whole-wheat flour into dry measuring cups;
level with a knife.
Combine with sponge and next 4 ingredients (sponge through salt) in a food
processor; process until dough forms a ball. Process dough 1 additional minute.
Turn dough out onto a lightly floured surface, and knead in currants, 2
tablespoons bread flour, and rosemary. Shape into a 9-inch round loaf, and place
loaf on a baking sheet coated with cooking spray. Cover and let rise in a warm
place (85�), free from drafts, 45 minutes or until doubled in bulk.
Uncover loaf, and make a tic-tac-toe slash 1/4-inch deep across top of loaf using
a sharp knife. Bake at 375� for 40 minutes or until loaf sounds hollow when
tapped. Remove from pan, and cool on a wire rack.
Serving Size: 1 [1 1/2-ounce] slice
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:40"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
Basic Sponge
Recipe By :
Miscellaneous

-------- ------------ --------------------------------
1 cup bread flour
2 teaspoons sugar
hours.
Description:
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 3188 5472
Fresh Corn-Cilantro Salad
Recipe By :

-------- ------------ --------------------------------
1 1/2 cups finely chopped onion
1 1/2 cups chopped red bell pepper
1/4 cup red wine vinegar
4 teaspoons extra-virgin olive oil
1/4 teaspoon salt
Combine the first 5 ingredients. Heat a large nonstick skillet coated with cooking
spray over medium-high heat until hot. Add corn mixture, and saut� 8 minutes or
until corn begins to brown.
Combine the chopped cilantro and the remaining ingredients in a jar; cover the jar
tightly, and shake the cilantro mixture vigorously. Combine the corn mixture and
the cilantro mixture; cover salad, and chill.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 3357 0 0 26086 620 0 0 5458 4902 26088 0 0 0
Recipe By :
May '98

-------- ------------ --------------------------------
1/4 teaspoon salt
Steam corn, covered, 2 minutes, and cool. Combine corn and remaining ingredients
in a large bowl.
Source:
Copyright:
"� Cooking Light"
Yield:
"2 Cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : The salsa can be made a day in advance. Cover and chill.
Nutr. Assoc. : 3357 0 0 4712 0 0 0 0 0 0
Fresh-Corn Risotto with Roasted Peppers and Sausage
Recipe By :
Rice Side Dishes

-------- ------------ --------------------------------
3 yellow bell peppers
5 cups fat-free, less-sodium chicken broth
1 (12-ounce) package frozen bulk turkey sausage (such as Louis
Rich) -- thawed
1 teaspoon stick margarine or butter
1 1/4 cups uncooked Arborio rice or other short-grain
rice
1/4 cup (1 ounce) grated fresh Parmesan cheese
2 teaspoons chili powder
1/4 teaspoon salt
Minced fresh cilantro (optional)
Cut the bell peppers in half lengthwise, and discard the seeds and membranes.
Place the bell pepper halves, skin sides up, on a foil-lined baking sheet, and
flatten peppers with hand. Broil for 15 minutes or until the peppers are
blackened. Place the peppers in a zip-top plastic bag, and seal bag. Let the
peppers stand for 15 minutes. Peel the peppers, and cut into strips.
Bring broth to a simmer.
Cook the turkey sausage in a Dutch oven over medium-high heat for 8 minutes or
until sausage is browned, stirring to crumble. Set the sausage aside. Melt the
margarine in pan over medium heat. Add corn kernels and minced garlic to pan, and
saut� for 8 minutes. Stir in the rice, and cook for 1 minute. Stir in 1/2 cup
chicken broth, and cook for 1 minute or until the liquid is nearly absorbed,
stirring constantly. Add remaining chicken broth, 1/2 cup at a time, stirring
mixture constantly, and cook until each portion of broth is absorbed before adding
the next (about 20 minutes). Stir in the roasted bell pepper strips, turkey
sausage, Parmesan cheese, chili powder, salt, ground cumin, and black pepper.
Garnish with minced cilantro, if desired.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
Yield:
"7 cups"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2
Nutr. Assoc. : 0 58487 5912 4098 2873 0 4919 20086 0 0 0 0 383
Fresh-Sage Drop Scones
Recipe By :
July/Aug '98

-------- ------------ --------------------------------
1 cup yellow cornmeal
1/4 teaspoon salt
1 cup (4 ounces) shredded sharp Cheddar cheese
2 tablespoons chopped fresh sage
1 1/2 teaspoons chopped fresh thyme
Cooking spray
12 sage leaves
Lightly spoon the flour into a dry measuring cup, and level with a knife. Combine
the flour and next 4 ingredients (flour through black pepper) in a large bowl.
Stir in shredded cheese, minced green onions, sage, and thyme. Add milk, stirring
just until moist. Drop dough by 2 level tablespoons 2 inches apart onto baking
sheets coated with cooking spray. Gently press 1 sage leaf into the top of each
scone.
Bake at 400� for 20 minutes or until golden brown. Serve warm.
Serving size: 1 scone
Source:
Copyright:
"� Cooking Light"
Yield:
"1 dozen"
T(Baking Time):
"0:20"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 4922 20131 3403 0 0 0 1302
Fried Green Tomatoes Banana Cream Pie
Recipe By :
Categories : Desserts March '98

-------- ------------ --------------------------------
1 1/2 cups low-fat graham cracker crumbs (about 10
cracker sheets)
3 tablespoons reduced-calorie stick margarine -- melted
2 tablespoons sugar
Cooking spray
2/3 cup sugar
1/3 cup cornstarch
1 large egg yolk -- lightly beaten
2 drops yellow food coloring
2 1/2 cups sliced ripe banana -- divided
1 cup frozen reduced-calorie whipped topping -- thawed
Combine the first 3 ingredients in a medium bowl; toss with fork until moist.
Press into bottom and up sides of a 9-inch pie plate coated with cooking spray.
Bake at 325� for 10 minutes; let cool.
Combine 2/3 cup sugar and cornstarch in a medium saucepan. Gradually add milk,
stirring with a whisk. Bring to a boil over medium heat; cook 1 minute, stirring
constantly. Gradually add hot milk mixture to eggs and egg yolk, stirring
constantly with a whisk. Return milk mixture to pan; cook over medium heat until
thick (about 4 minutes), stirring constantly. Remove from heat; stir in vanilla
and food coloring.
Arrange 1 1/4 cups banana in bottom of prepared pie crust; pour half of custard
over banana. Top with remaining banana and custard. Cover the surface of custard
with plastic wrap; chill 4 hours. Remove plastic wrap; and spread whipped topping
over pie.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
In FRIED GREEN TOMATOES, Mary-Louise Parker and Mary Stuart Masterson cook up a
laundry list of freshly baked pies like this one.
Nutr. Assoc. : 26478 20100 0 0 0 0 20001 3218 0 0 0 20225 26480
Fusilli with Broccoli Rabe and Potatoes
Recipe By :

-------- ------------ --------------------------------
1 1/2 tablespoons extra-virgin olive oil
2 cups cubed red potato (about 1 pound)
2 pounds broccoli rabe -- trimmed
4 cups hot cooked fusilli or gemelli (about 8
ounces uncooked short twisted spaghetti)
1/2 cup (2 ounces) grated fresh Parmesan cheese
Combine the first 5 ingredients in a large bowl.
Place the potato in a saucepan, and cover with water; bring to a boil. Reduce
heat, and simmer for 7 minutes or until potato is tender. Drain. Steam the
broccoli rabe, covered, for 5 minutes. Cool. Squeeze out excess water, and
coarsely chop. Add the potato, broccoli rabe, and pasta to broth mixture in bowl,
and toss well. Top with cheese.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
NOTES : Broccoli rabe resembles broccoli but has bigger leaves and smaller
florets. It also has more of a peppery bite. You can substitute spinach or
broccoli, if necessary.
Nutr. Assoc. : 0 0 0 0 0 4716 206 2836 1034
Garden "Sloppy Joes"
Recipe By :
Categories : May '98 Sandwiches

-------- ------------ --------------------------------
1 cup chopped onion
1 (8-ounce) package tempeh -- crumbled
2 cups canned crushed tomatoes in pur�e -- undrained
1/4 cup water
1/4 cup bottled hot-and-spicy barbecue sauce
1/2 teaspoon pepper
1/4 teaspoon salt
8 (1 1/2-ounce) whole-wheat hamburger buns
Heat oil in a nonstick skillet over medium heat. Add onion, celery, carrot, and
tempeh, and saut� 5 minutes. Stir in tomatoes and next 6 ingredients (tomatoes
through salt). Bring to a boil; cover, reduce heat, and simmer 10 minutes,
stirring occasionally. Uncover and cook an additional 3 minutes or until mixture
is slightly thick. Serve on hamburger buns.
Serving Size: 1 bun and 1/2 cup vegetable mixture
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates
NOTES : "Tempeh is a chewy, rich-flavored soybean cake that comes in various

flavors. It can also contain grains such as quinoa, rice, or barley. It's great
marinated and grilled, or in stews and chilis. Tempeh can be found in health-food
stores."
Nutr. Assoc. : 0 0 0 0 5272 2470 0 85 0 0 0 0 4161
Garlic-Lover's Shrimp
Recipe By :
Categories : Fish And Shellfish March '98

-------- ------------ --------------------------------
1 bay leaf
1/4 teaspoon salt
Heat oil in a large nonstick skillet over medium-high heat. Add pepper, garlic,
and bay leaf; saut� 30 seconds. Add shrimp and salt; saut� 3 minutes. Remove
shrimp from skillet. Add wine, parsley, and thyme; bring to a boil, and cook until
reduced to 1/4 cup (about 1 minute). Return shrimp to skillet; toss to coat.
Discard bay leaf.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Serving Ideas : Serve this with lots of crusty French bread.
Nutr. Assoc. : 3924 1091 620 0 26456 0 1638 0 0
Garlic-Sizzled Mushrooms
Recipe By :
Categories : Appetizers March '98
Vegetables

-------- ------------ --------------------------------
Cooking spray
5 cups (about 1 pound) quartered mushrooms
1/8 teaspoon salt
10 garlic cloves -- chopped
1/2 cup no-salt-added beef broth
Dash black pepper
Heat oil in a large nonstick skillet coated with cooking spray over medium-high
heat until hot. Add the mushrooms, crushed red pepper, salt, and garlic to
skillet, and saut� for 3 minutes. Reduce heat to medium. Add broth and black
pepper, and cook 5 minutes. Remove from heat, and sprinkle with parsley.
Description:
"When the mushrooms are added to the olive oil, they sizzle. These
garlic-and-red pepper infused mushrooms have a feisty flavor."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 4196 0 0 620 26512 0 0
Gazpacho with Avocado and Cumin Chips
Recipe By :

-------- ------------ --------------------------------
1 1/2 cups bottled Bloody Mary mix (such as Major
Peters)
1 1/2 cups finely diced tomato
1 cup finely diced yellow bell pepper
3/4 cup finely diced red onion
1 teaspoon red wine vinegar
1 teaspoon Worcestershire sauce
1 (5 1/2-ounce) can low-sodium vegetable juice
1 (5 1/2-ounce) can tomato juice
3/4 cup diced peeled avocado
Cumin Chips (recipe follows)
CUMIN CHIPS
4 (6 inch) corn tortillas -- each cut into 6 wedges
Cooking spray
Combine the first 12 ingredients in a large nonaluminum bowl. Cover and chill.
Serve with avocado, green onions, and Cumin Chips.
Serving Size: 1 cup soup, 2 tablespoons avocado, 2 tablespoons green onions, and 4
tortilla chips
____________________
To Make Cumin Chips:
Place tortilla wedges on a large baking sheet. Lightly coat wedges with cooking
spray, and sprinkle with cumin. Bake at 350� for 10 minutes or until chips are
lightly browned and crisp.
Yield: 2 dozen
Serving Size: 4 chips
Source:
Copyright:
"� Cooking Light"
Yield:
"6 cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 1503 20200 26064 3010 20221 0 0 0 0 0 27240 0 2108 0

2130706543 0 2883 0 0
German-Chocolate Cake
Recipe By :
March '98

-------- ------------ --------------------------------
Cooking spray
1/2 cup unsweetened cocoa
1 ounce sweet baking chocolate
1 cup granulated sugar
3 tablespoons butter or stick margarine -- softened
2 large egg whites
1/2 teaspoon salt
Coconut-Pecan Frosting
COCONUT-PECAN FROSTING
2 tablespoons butter or stick margarine
1/3 cup finely chopped pecans
1/4 teaspoon salt
1 cup fat-free sweetened condensed milk
1 tablespoon light-colored corn syrup
2 large egg yolks
1/2 cup flaked sweetened coconut -- toasted
Coat 3 (8-inch) round cake pans with cooking spray, and dust with 1 tablespoon
flour.
Combine cocoa and chocolate in a small bowl; add boiling water, stirring until
chocolate melts. Set aside.
Combine sugars, butter, and oil in a large bowl, and beat at medium speed of a
mixer until well-blended (about 5 minutes). Add yogurt, extracts, and egg whites;
beat well.
Lightly spoon sifted flour into dry measuring cups, and level with a knife.
Combine sifted flour, baking powder, baking soda, and salt. Add flour mixture to
creamed mixture alternately with buttermilk, beginning and ending with flour
mixture. Beat in cocoa mixture.
comes out clean. Cool in pans 10 minutes, and remove from pans. Cool completely on
wire racks.
Place 1 cake layer on a plate; spread with 1/3 cup Coconut-Pecan Frosting, and top
with another cake layer. Spread with 1/3 cup frosting, and top with remaining cake
layer. Spread remaining frosting over top and sides of cake. Store cake loosely
covered in refrigerator.
____________________
To Make Coconut-Pecan Frosting:
Melt butter in a medium saucepan over medium-high heat. Add chopped pecans, and
saut� until the pecans are browned (about 2 1/2 minutes). Remove mixture from
heat, and stir in sugar, cornstarch, and salt. Add milk, syrup, and egg yolks, and
stir well. Cook 2 minutes over medium-high heat or until thick, stirring
constantly. Remove from heat, and stir in flaked coconut and extracts. Pour
mixture into a bowl; cover and chill until slightly stiff (about 15 minutes).
Yield: 2 cups
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 5195 0 0 0 2394 0 20159 0 399 3231 0 0 0 0 25045
2130706543 0 2394 20148 0 0 0 0 3927 3232 5226 0 397
Gingerbread
Recipe By :
Categories : Breads Desserts
March '98

-------- ------------ --------------------------------
1/3 cup molasses
1 large egg
1 teaspoon ground ginger
1/8 teaspoon salt
1/8 teaspoon ground cloves
Cooking spray
2 teaspoons powdered sugar
Beat granulated sugar and margarine at medium speed of a mixer until well-blended
(about 5 minutes). Add molasses and egg; beat well.
Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour
and next 5 ingredients (flour through cloves). Add flour mixture to sugar mixture
alternately with milk, beginning and ending with flour mixture.
Pour batter into an 8-inch square baking pan coated with cooking spray. Bake at
Cool in pan on a wire rack. Sift powdered sugar over top of cake, and serve warm.
Description:
"Ginger ale has long been used as a remedy for an upset stomach. But a
generous slice of home-baked gingerbread could be just as effective.
Research shows that compounds in ginger can sometimes suppress an
upset stomach and nausea."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 2394 0 0 0 0 0 0 0 3615 0 0 0
Gingerbread Crumb Cake
Recipe By :
May '98

-------- ------------ --------------------------------
2/3 cup sugar
1/2 teaspoon ground ginger
1/8 teaspoon salt
2 tablespoons molasses
1 large egg
Cooking spray
1 1/2 teaspoons water
Lightly spoon flour into a dry measuring cup, and level with a knife. Combine
flour and next 6 ingredients (flour through cloves), and cut in margarine with a
pastry blender or 2 knives until mixture resembles coarse meal. Reserve 1/2 cup
flour mixture; set aside.
buttermilk, molasses, and egg. Beat at medium speed of a mixer until blended.
Spoon into an 8-inch round cake pan coated with cooking spray. Combine reserved
1/2 cup flour mixture and water; stir with a fork. Sprinkle over batter. Bake at
350� for 30 minutes. Cool on a wire rack.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:30"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 3615 4098 0 0 25045 0 0 0 0
Gingery Plum Jam
Recipe By :
Categories : Breakfast/Brunch Jam
July/Aug '98

-------- ------------ --------------------------------
4 pounds ripe purple-skinned plums -- pitted and cut into 1-inch
pieces (24 plums)
1 cup water
3 cups sugar
1 1/2 tablespoons minced peeled fresh ginger
2 strips (3-inch) julienne-cut lemon rind
Combine plums and water in a Dutch oven, and bring to a boil. Reduce heat, and
simmer, uncovered, 20 minutes or until tender. Stir in sugar, juice, ginger, and
rind. Cook over medium heat 40 minutes, until thick or a candy thermometer reaches
210�. Stir mixture occasionally. (Do not overcook or mixture will scorch.) Cool.
Discard lemon rind. Store in an airtight container in the refrigerator up to 2
weeks.
Source:
Copyright:
"� Cooking Light"
Yield:
"4 cups"
- - - - - - - - - - - - - - - - - - -
Protein; 13g Carbohydrate; 0mg Cholesterol; trace Sodium
Other Carbohydrates
NOTES : Deep-purple-skinned Friar plums lend color and rich flavor to this jam.
But the red-skinned Santa Rosa makes a nice, if not tart, substitute.
Nutr. Assoc. : 4526 0 1440 3378 26086 801
Glazed Plum-Raspberry Kuchen

Recipe By :
June '98

-------- ------------ --------------------------------
1 package dry yeast
1/4 cup sugar -- divided
1/2 teaspoon salt
Cooking spray
2 cups sliced plums
1/3 cup sugar
1 cup fresh raspberries
3 tablespoons seedless raspberry jam -- melted
Dissolve the yeast and 1 tablespoon sugar in warm water in a small bowl, and let
stand 5 minutes. Lightly spoon the flour into dry measuring cups, and level with a
knife. Place flour, 3 tablespoons sugar, and salt in a food processor, and pulse 3
times or until blended. With processor on, slowly add the yeast mixture,
margarine, and egg through food chute, and process until the dough forms a ball.
Process the mixture 1 additional minute. Turn dough out onto a lightly floured
surface, and knead lightly 4 to 5 times. Place dough in a large bowl coated with
cooking spray, turning to coat top. Cover and let rise in a warm place (85�), free
from drafts, 1 hour or until dough is doubled in bulk.
Punch dough down. Pat dough into a 12-inch pizza pan coated with cooking spray,
and place pan on a large foil-lined baking sheet. Arrange the plum slices in
concentric circles over dough, and gently press plum slices into dough. Sprinkle
1/3 cup sugar over plum slices, and top with raspberries. Bake kuchen at 425� for
20 minutes or until puffy and edges are well-browned. Remove from oven, and
drizzle with melted jam. Cool on a wire rack.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:20"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Any type of plum will work in this yeast-based kuchen.

Nutr. Assoc. : 0 0 0 0 0 2394 0 0 4526 0 1232 4684
Glazed Turkey Cutlets and Bell Peppers
Recipe By :
Poultry

-------- ------------ --------------------------------
3 tablespoons balsamic vinegar
2 teaspoons honey
1/4 teaspoon salt
1 pound turkey breast cutlets (1/4-inch-thick)
1 red bell pepper -- seeded and cut into strips
1 green bell pepper -- seeded and cut into strips
Sprinkle salt and black pepper over both sides of cutlets. Heat oil in a large
nonstick skillet over medium-high heat until hot. Add garlic; saut� 30 seconds.
Add cutlets, and cook 2 minutes on each side or until done. Remove cutlets from
skillet, and keep warm. Reduce heat to medium; add bell peppers, and saut� 2
minutes. Add chicken broth mixture to skillet, and cook 30 seconds, stirring
constantly. Spoon sauce and bell peppers over cutlets. Serve with rice.
Serving Size: 3 ounces turkey, 1/3 cup bell peppers, and 1 cup rice
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat;
Nutr. Assoc. : 20113 0 0 0 0 26515 0 620 0 0 632
Glazed-Strawberry Cream-Pie Squares
Recipe By :
Categories : Desserts June '98
Pie
-------- ------------ --------------------------------
1 1/3 cups graham cracker crumbs (about 9 cookie
sheets)
3 tablespoons sugar
1 tablespoon vanilla extract
Cooking spray
1/3 cup sugar
5 tablespoons cornstarch -- divided
1/4 teaspoon salt
2 teaspoons vanilla extract -- divided
2 1/2 cups quartered strawberries
2 tablespoons water
1/2 cup sugar
6 cups halved strawberries
Combine first 4 ingredients in a bowl; toss with a fork until moist. Press into
bottom of an 11 � 7-inch baking dish coated with cooking spray. Bake at 350� for
10 minutes; cool on a wire rack.
Combine milk and 1/3 cup sugar in a medium, heavy saucepan; cook over medium-high
heat to 180� or until tiny bubbles form around edge (do not boil). Remove from
heat. Combine 3 tablespoons cornstarch, salt, and egg in a bowl; stir with a whisk
until smooth. Gradually add hot milk mixture; return milk mixture to pan. Bring to
a boil over medium heat; cook 1 minute, stirring constantly. Remove from heat;
stir in sour cream, 1 tablespoon margarine, and 1 teaspoon vanilla. Spread over
crust; cover with plastic wrap. Chill.
Combine quartered strawberries and water in a medium saucepan, and bring to a

boil, mashing strawberries with a potato masher. Strain mixture through a sieve
over a bowl, reserving 1 cup strawberry liquid, and discard solids. Stir in lemon
juice. Combine 1/2 cup sugar and 2 tablespoons cornstarch in saucepan, and add
reserved strawberry liquid, stirring with a whisk. Bring to a boil, and cook 1
minute, stirring constantly. Remove from heat, and stir in 1 teaspoon vanilla.
Combine strawberry mixture and strawberry halves in a large bowl, tossing to coat.
Arrange strawberries on top of chilled custard mixture. Cover and chill at least 2
hours.
Description:
"In this rendition of strawberry-cream pie, we make an intense
strawberry glaze by cooking, mashing, then straining fresh berries. It
takes a little time, but it's well worth the effort."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 3542 0 2394 0 0 0 0 0 0 0 0 2394 0 26358 0 0 0 26358
Goat Cheese Quesadillas with Green-Chile Salsa
Recipe By :

-------- ------------ --------------------------------
1 cup goat cheese (4 ounces)
1 cup grated reduced-fat Monterey Jack cheese (4
ounces)
1 tablespoon chili powder
1 (15-ounce) can red beans -- rinsed and drained
Cooking spray
Green-Chile Salsa (recipe follows)
Cilantro sprigs (optional)
GREEN-CHILE SALSA
1 1/3 cups diced seeded tomato
1/4 cup diced sweet onion
2 teaspoons fresh lime juice
1 teaspoon minced fresh cilantro
1 (4.5-ounce) can chopped green chiles
Combine first 5 ingredients; spread about 3/4 cup cheese mixture onto each of 4
tortillas, leaving a 1/2-inch border. Top each with a tortilla, pressing gently to
secure. Place tortillas on a baking sheet coated with cooking spray; cover with
foil. Bake at 350� for 25 minutes or until cheeses melt. Serve with Green-Chile
Salsa; garnish with cilantro sprigs, if desired.
Serving Size: 1 quesadilla and 1/3 cup salsa

____________________
To Make Green-Chile Salsa: Combine all ingredients in a bowl.
Recipe Makes: 1 1/3 cups

Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:25"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 639 26424 0 0 27085 25064 2130706543 2130706543 2130706543

0 26066 26931 0 0 0 20197
Gold-Coast Grouper with Mojo Marinara
Recipe By :

-------- ------------ --------------------------------
1/4 cup chopped fresh pineapple
1/4 cup chopped peeled mango
2 teaspoons minced fresh thyme -- divided
1/2 cup tomato pur�e
4 (6-ounce) grouper fillets
Cooking spray
Heat oil in a medium saucepan over medium heat until hot. Add green onions,
pineapple, mango, bell peppers, jalape�o, and 1 teaspoon thyme; saut� 2 minutes.
Add tomato pur�e, lime juice, 1/4 teaspoon salt, and black pepper; bring to a
boil. Cover, reduce heat, and simmer 5 minutes. Remove from heat; keep warm.
Rub fish with 1 teaspoon thyme and 1/4 teaspoon salt. Place fish on a broiler pan
coated with cooking spray. Spoon mango mixture evenly over fish. Bake at 400� for
20 minutes or until fish flakes easily when tested with a fork.
Serving Size: 5 ounces fish and 1/3 cup sauce
Description:
"A mojo is a spicy, though not hot, sauce made with citrus and herbs."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : If grouper is not available, try any white, firm-fleshed fish.

Nutr. Assoc. : 986 0 0 4088 0 0 26088 0 1505 0 0 0 25091 0
Golden-Pepper Risotto
Recipe By :
Categories : May '98 Rice
Side Dishes

-------- ------------ --------------------------------
4 small yellow bell peppers -- roasted
2 1/2 cups water
1/2 cup minced onion
1 1/2 cups uncooked Arborio rice or other short-grain
rice
1/2 cup (2 ounces) finely grated fresh Parmesan
cheese
2 teaspoons stick margarine or butter
1/2 teaspoon salt
Place 2 roasted peppers in a food processor or blender, and process until smooth.
Chop remaining roasted peppers.
Bring water and broth to a simmer in a medium saucepan (do not boil). Keep warm
over low heat.
Heat the oil in a large saucepan over medium-high heat. Add onion; saut� 3 minutes
or until tender. Add rice; cook 2 minutes, stirring constantly. Stir in wine; cook
2 minutes or until the liquid is nearly absorbed, stirring constantly. Add broth
mixture, 1/2 cup at a time, stirring constantly until each portion of broth is
absorbed before adding the next (about 20 minutes total). Stir in pur�ed and
chopped peppers, and cook 2 minutes, stirring constantly. Remove from heat; stir
in Parmesan cheese and the remaining ingredients.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat;
Nutr. Assoc. : 5630 0 0 0 0 2081 0 20086 0 4098 0 0
Grapefruit-and-Fennel Salad
Recipe By :
Categories : April '98 Salads

-------- ------------ --------------------------------
4 pink grapefruits
2 cups coarsely chopped fennel bulb (about 2
bulbs)
1 cup vertically sliced red onion
Sweet Pink Grapefruit Vinaigrette
SWEET PINK GRAPEFRUIT VINAIGRETTE

1/2 cup seasoned rice vinegar
1/4 cup grapefruit juice
2 tablespoons honey
1/4 teaspoon salt
Peel and section grapefruit over a bowl; squeeze membranes to extract juice. Set 3
cups sections aside; reserve 1/4 cup juice for vinaigrette. Discard membranes.
Combine grapefruit sections, greens, fennel, and onion in a large bowl. Drizzle
with vinaigrette; toss gently to coat. Serve immediately.

____________________
To Make Sweet Pink Grapefruit Vinaigrette:
Combine all ingredients in a small bowl; stir well with a whisk.
Yield: 1 cup
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 1/2 Fruit; 1/2 Fat; 1/2
Other Carbohydrates
Nutr. Assoc. : 4503 3600 3267 20230 2130706543 0 0 661 0 0 3269 0
Greek Pasta with Tomatoes and White Beans
Recipe By :
Pasta

-------- ------------ --------------------------------
2 (14.5-ounce) cans diced tomatoes with basil, garlic, and
oregano
1 (19-ounce) can cannellini beans or other white beans -- rinsed and
drained
1 (10-ounce) bag fresh spinach -- chopped (about 8 cups)
4 cups hot cooked penne (about 1/2-pound uncooked
tubular-shaped pasta)
1/2 cup finely crumbled Feta cheese (2 ounces)
Combine tomatoes and beans in a large nonstick skillet over medium- high heat;
bring to a boil. Reduce heat; simmer 10 minutes. Add spinach; cook 2 minutes or
until spinach wilts, stirring occasionally. Place 1 cup pasta on each of four
plates; top each serving with 1 1/4 cup sauce and 2 tablespoons cheese.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : You can vary the recipe by using chickpeas instead of cannellini beans and
grated Romano cheese in place of Feta.
Nutr. Assoc. : 2470 5512 0 2836 20048

Green Bean-and-Tomato Salad with Roasted-Tomato Dressing
Recipe By :
Categories : June '98 Salad Dressings
Salads Vegetables

-------- ------------ --------------------------------
1 large ripe tomato -- halved (about 8 ounces)
Cooking spray
1/2 teaspoon sugar
1/2 teaspoon Worcestershire sauce
1/4 teaspoon salt
2 cups trimmed green or wax beans (about 1/2
pound)
1 cup halved cherry tomatoes
1/4 cup sliced red onion -- separated into rings
Preheat broiler. Place tomato halves on a broiler pan coated with cooking spray.
Broil 10 minutes or until blackened. Cool 10 minutes; peel and core. Combine
roasted tomato, basil, and next 6 ingredients (basil through pepper) in a blender;
process until smooth.
Steam beans, covered, 7 minutes or until crisp-tender; rinse with cold water, and
drain. Place 1 cup lettuce on each of 4 plates. Arrange beans, cherry tomatoes,
and onion over lettuce. Spoon 3 tablespoons tomato dressing over each salad.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 5480 1280 2557 20230
Green Beans Proven�ale
Recipe By :
Categories : June '98 Side Dishes
Vegetables

-------- ------------ --------------------------------
2 pounds fresh green beans -- cut into 1 1/2-inch pieces
24 small cherry tomatoes -- halved
1/4 cup water
1/2 teaspoon pepper
Steam beans, covered, 8 minutes or until crisp-tender. Drain beans; plunge into
cold water, and drain. Combine beans, tomatoes, and onion in a medium bowl.
Combine the chopped parsley and remaining ingredients in a small bowl, stirring
until well-blended. Pour over the vegetables, tossing gently to coat. Serve at
room temperature.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 3568 2557 2679 0 0 0 0 0 0 0 620
Green Rice
Recipe By :
Categories : April '98 Rice

-------- ------------ --------------------------------
6 large tomatillos (about 3/4 pound)
2 tablespoons water
4 teaspoons minced, seeded jalape�o pepper
1/2 teaspoon salt
1 1/4 cups uncooked Texmati, basmati, or long-grain
rice
Discard the husks and stems from the tomatillos. Cook the tomatillos in boiling
water in a medium saucepan for 4 minutes or until soft; drain. Combine the
tomatillos and 2 tablespoons water in a blender, and process until smooth. Pour
the tomatillo mixture into a 4-cup glass measure, and add enough water to mixture
to measure 2 1/2 cups.
Combine tomatillo mixture, cilantro, jalape�o, salt, and garlic in saucepan, and
bring to a boil. Add rice; cover mixture, reduce heat, and simmer for 20 minutes
or until the liquid is absorbed. Let stand, covered, 5 minutes. Remove from heat,
and fluff with a fork.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Texmati is a Texas-grown hybrid of long-grain and Indian basmati rices. In

this recipe, the rice is cooked in a tomatillo mixture, making it exceptionally
tangy. It makes an excellent accompaniment to the Chicken-and-Rajas Enchiladas.
Nutr. Assoc. : 26516 0 0 20102 0 0 3977
Grilled Flank Steak with Hoisin Sauce
Recipe By :
June '98

-------- ------------ --------------------------------
1 pound flank steak
1/2 cup hoisin sauce
3 tablespoons sherry
2 tablespoons grated peeled fresh ginger
1 tablespoon honey
1 1/2 teaspoons freshly ground black pepper
Cooking spray
Trim fat from steak. Combine hoisin sauce and the next 7 ingredients (sauce
through pepper) in a 2-cup glass measure, reserving 3/4 cup. Pour remaining hoisin
mixture in a zip-top plastic bag. Add steak to bag; seal. Marinate in refrigerator
4 to 8 hours. Remove steak from bag, discarding marinade. Prepare grill. Place
steak on grill rack coated with cooking spray; grill steak 8 minutes on each side
or until desired degree of doneness, basting frequently with reserved marinade.
Let stand 3 minutes. Cut steak diagonally across grain into thin slices.
Serving Size: 3 ounces
Cuisine:
"Asian"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Serving Ideas : Try serving this flank steak with Asian noodles or hot cooked
rice.
Nutr. Assoc. : 3298 0 0 0 20083 0 0 0 0 0
Grilled Pepper Steak with Bell Pepper Salsa
Recipe By :

-------- ------------ --------------------------------
2 tablespoons molasses
1/4 teaspoon salt
4 (4-ounce) beef tenderloin steaks (about 1 inch
thick)
3 large shallots -- peeled and halved lengthwise
1 large red bell pepper -- seeded and quartered (about 8 ounces)
1 large yellow bell pepper -- seeded and quartered (about 8
ounces)
Cooking spray
4 teaspoons coarsely ground pepper
Combine first 10 ingredients in a large zip-top plastic bag. Seal and marinate in
refrigerator 30 minutes. Remove steaks and vegetables from bag, reserving
marinade. Place reserved marinade in a small saucepan; bring to a boil. Cook until
reduced to 3 tablespoons (about 2 minutes).
Place a grill pan coated with cooking spray over medium-high heat until hot. Add
shallots and bell peppers; cook 3 minutes on each side or until crisp-tender. Chop
shallots and bell peppers; place in a small bowl. Stir in reduced marinade; set
aside.
Press 1 teaspoon coarsely ground pepper onto 1 side of each steak. Wipe pan clean
with paper towels; recoat with cooking spray. Place pan over medium-high heat
until hot. Add steaks, peppered sides down; cook 3 minutes on each side or until
desired degree of doneness. Add bell pepper salsa; cook until thoroughly heated.
Garnish with thyme sprigs, if desired.
Serving Size: 1 steak and 1/2 cup salsa
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 1/2
Other Carbohydrates
Nutr. Assoc. : 2139 0 0 0 0 0 1661 4902 0 5630 0 0 0
Grilled Pineapple with Mango Coulis
Recipe By :
Categories : Appetizers Fruit
July/Aug '98

-------- ------------ --------------------------------
12 slices (1/2-inch-thick) fresh pineapple (about 1
pineapple)
Cooking spray
1 cup orange sections (about 1 large orange)
1 cup pink grapefruit sections (about 1 large
grapefruit)
Mango Coulis
MANGO COULIS
3/4 cup cubed peeled ripe mango
1 tablespoon honey
Prepare grill. Place pineapple on grill rack coated with cooking spray; grill 21/2
minutes on each side or until tender.
Arrange 3 pineapple slices, 1/4 cup orange sections, and 1/4 cup grapefruit
sections on each of 4 plates. Serve with 1/4 cup Mango Coulis.
____________________
To Make Mango Coulis:
Combine all ingredients in a blender; process until smooth. Pour through a sieve
over a bowl. Reserve liquid; discard solids.
Yield: 1 cup
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 26618 0 1013 4503 2130706543 0 4088 0 0 0 0 0 0 0
Grilled Vegetables with Balsamic Vinaigrette
Recipe By :
Categories : June '98 Side Dishes
Vegetables

-------- ------------ --------------------------------
2 tablespoons honey
1 teaspoon coarsely ground black pepper
1/2 teaspoon salt
4 plum tomatoes -- halved
2 zucchini -- cut lengthwise into 1/4-inch slices
1 (1-pound) eggplant -- cut crosswise into 1-inch-thick slices
1 red bell pepper -- cut into 8 wedges
1 onion -- cut into 2-inch-thick wedges
1 small bunch kale (about 8 ounces)
Cooking spray
Combine tomatoes and next 5 ingredients (tomatoes through kale) in a bowl. Divide
balsamic vinaigrette and vegetable mixture evenly between 2 large zip-top plastic
bags. Seal; marinate in refrigerator 1 hour, turning bags occasionally.
Remove vegetables from bags; reserve marinade. Prepare grill. Place vegetables on
grill rack coated with cooking spray; grill 7 minutes on each side or until onion
is tender, basting with reserved marinade.
Serving Size:1 cup
Description:
"This recipe shows how easy it is to make a zippy marinade from simple
pantry items."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat;
Nutr. Assoc. : 0 0 0 1091 20072 620 4527 0 3234 0 0 773 0
Grilled-Sea Bass Tacos with Fresh-Peach Salsa
Recipe By :
Categories : Fish And Shellfish July/Aug '98
Main Dish

-------- ------------ --------------------------------
PEACH SALSA
3 cups coarsely chopped peeled peaches (about 6
small peaches)
1 cup diced red onion
1 teaspoon chopped seeded serrano chile
1 teaspoon honey
1/4 teaspoon salt
GRILLED SEA BASS

1 pound sea bass fillet (about 2 inches thick)
Cooking spray
1/4 teaspoon salt
TACOS
8 taco shells
2 cups shredded green cabbage or packaged
coleslaw mix
Prepare peach salsa: Combine first 8 ingredients in a bowl; toss gently.
Prepare grill. Place fish on grill rack coated with cooking spray; grill 6 minutes
on each side or until fish flakes easily when tested with a fork. Sprinkle fish
with 1/4 teaspoon salt and pepper.
Prepare tacos: Warm the taco shells according to package directions. Cut the fish
into 8 pieces, and place 1 piece of fish in each taco shell. Top each taco with
1/4 cup peach salsa, 1/4 cup shredded cabbage, and 1 tablespoon cilantro.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : Sea bass is abundant in California coastal waters, but any firm white fish
such as halibut, grouper, or snapper will work.
Nutr. Assoc. : 0 4980 0 0 0 20224 4888 0 0 0 0 26547 0 0 0 0 0 1473 4920 0
Groundhog Day Buttermilk Pancakes
Recipe By :
Categories : Breakfast/Brunch March '98

-------- ------------ --------------------------------
1 teaspoon sugar
1/4 teaspoon salt
1 1/3 cups low-fat buttermilk
1 large egg white
Cooking spray
1/2 cup maple syrup
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour
and next 4 ingredients (flour through salt). Combine buttermilk, margarine, and
egg white. Add to flour mixture, stirring until smooth.
Spoon about 1/4 cup pancake batter onto a hot nonstick griddle or nonstick skillet
coated with cooking spray. Turn pancakes when tops are covered with bubbles and
edges look cooked (about 2 minutes). Serve with maple syrup.
Serving Size: 3 pancakes and 2 tablespoons syrup
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Bill Murray is a cynical weatherman who relives the same day over and over again
in the comedy GROUNDHOG DAY. After visiting the same restaurant for breakfast each
day, he winds up ordering everything on the menu, from pancakes to angel food
cake. Andie MacDowell watches in horror.
Nutr. Assoc. : 0 0 0 0 0 25045 2394 0 0 0
Grouper with Tomatillo-and-Green Chile Chutney
Recipe By :

-------- ------------ --------------------------------
3/4 pound tomatillos (about 5 large)
1 cup chopped onion
1 cup sugar
1 cup cider vinegar
1/2 cup chopped jalape�o pepper
1 teaspoon ground red pepper
1/2 teaspoon salt
4 (6-ounce) grouper or other firm white fish fillets
Cooking spray
Lemon wedges (optional)
Discard husks and stems from the tomatillos, and chop. Place the tomatillos and
the next 8 ingredients (tomatillos through coriander) in a saucepan, and bring to
a boil. Reduce heat, and simmer 1 hour or until mixture is thick, stirring
occasionally. Spoon chutney into a bowl; cover and chill.
Prepare grill or broiler. Place grouper on grill rack or broiler pan coated with
cooking spray; cook 6 minutes on each side or until fish flakes easily when tested
with a fork. Serve with chutney; garnish with lemon, if desired.
Serving Size: 5 ounces fish and about 1/3 cup chutney
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
3 1/2 Other Carbohydrates
NOTES : "This is based on a chile chutney recipe that I made at a cooking class in
Santa Fe, New Mexico. We have a garden at home, so I was able to add lots of fresh
vegetables. It's a perfect complement to a mild fish like grouper, but it's also
great with grilled steak or chicken."
�Sally A. Travis, Bloomfield, N.M.
Nutr. Assoc. : 1500 0 0 0 26060 0 0 0 0 3634 0 2130706543
Gulf Coast Chicken-and-Fish Jambalaya
Recipe By :
Poultry Salads

-------- ------------ --------------------------------
1 1/2 teaspoons dried thyme
1 teaspoon paprika
3/4 teaspoon salt
1/2 teaspoon ground black pepper
3 bacon slices
1 pound skinned boned chicken thighs -- cut into bite-size pieces
1 pound grouper or other firm white fish fillets -- cut into 1-
inch pieces
1 cup uncooked long-grain rice
1 cup thinly sliced green onion tops -- divided
1 (14.5-ounce) can diced tomatoes
2 bay leaves
Cook bacon in a Dutch oven over medium-high heat until crisp. Remove bacon from
pan; crumble and set aside. Reserve 1 tablespoon bacon drippings in pan. Add
onion, celery, bell pepper, and garlic to bacon drippings in pan. Sprinkle with
half of oregano mixture; saut� 10 minutes or until vegetables begin to brown,
stirring frequently. Remove vegetables from pan.
Place remaining oregano mixture, chicken, and fish in a large zip-top plastic bag;
seal and shake well. Add chicken mixture to pan; saut� 5 minutes. Add vegetable
mixture, rice, 1/2 cup green onions, broth, tomatoes, and bay leaves to pan; bring
to a boil. Cover, reduce heat, and simmer 20 minutes, stirring occasionally.
Remove from heat. Discard bay leaves. Garnish with crumbled bacon and 1/2 cup
green onions.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1/2
Nutr. Assoc. : 0 0 0 0 0 0 0 2121 0 0 0 620 9230 695 3977 356 0 2470 2160
Halibut in Zesty Tomato Sauce
Recipe By :

-------- ------------ --------------------------------
2 1/2 quarts water
2 cups sliced onion
1 cup coarsely chopped celery
1/3 cup chopped carrot
1 tablespoon white vinegar
4 black peppercorns
2 bay leaves
6 (6-ounce) halibut fillets (about 1-1/2 inches thick)
4 1/2 cups sliced onion
1 (14 1/2-ounce) can plum tomatoes -- undrained and chopped
1/2 teaspoon salt
6 lemon wedges
Combine first 7 ingredients in a Dutch oven; bring to a boil. Reduce heat; simmer
20 minutes. Add halibut; simmer 10 minutes. Remove from heat; let stand 20
minutes.
Heat oil in a large saucepan over medium heat. Add 4-1/2 cups onion and bell
pepper, and saut� 5 minutes or until tender. Stir in flour. Add tomatoes and
oregano; cover, reduce heat, and simmer 15 minutes.
Remove fish from cooking liquid with a slotted spoon; drain well. Discard cooking
liquid and solids. Sprinkle fish with salt and black pepper. Arrange over rice.
Top with tomato sauce. Serve with lemon wedges.
Serving Size: 5 ounces fish, 1/2 cup rice, and 1/2 cup sauce
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Suggested Wine: Grenach Rose
NOTES : "When I was a little girl my mother told me that fish was food for the
brain, so fish is one of my favorite foods. If I did get any smarter, why not
attribute it to the fish?"
�Pearl E. Manne, Cranbury, N.J.
Nutr. Assoc. : 0 0 2656 20022 0 2261 2160 3645 0 0 0 0 2470 0 0 0 0 3904
Ham Tetrazzini
Recipe By :
Pasta Pork

-------- ------------ --------------------------------
1 cup 2% reduced-fat milk
2 cups sliced mushrooms
3 cups hot cooked wide egg noodles (about 5
1 cup cubed cooked ham (such as Light and Lean)
1/3 cup grated Parmesan cheese
1 tablespoon dry sherry
Place flour in a bowl; add broth, milk, and pepper. Stir the flour mixture well
with a whisk.
Melt margarine in a nonstick skillet over medium-high heat. Add mushrooms and bell
pepper; saut� 3 minutes. Add flour mixture. Cook 2 minutes or until thick and
bubbly; stir constantly. Combine sauce, noodles, ham, cheese, and sherry in a 1
1/2-quart casserole or 10-inch round gratin dish; sprinkle with breadcrumbs. Bake
at 450� for 10 minutes or until bubbly.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
Yield:
"5 cups"
T(Cooking Time):
"0:15"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 20001 0 2394 932 0 2812 2819 0 0 0
Ham-and-Oyster Po' Boy
Recipe By :
Categories : June '98 Pork
Sandwiches

-------- ------------ --------------------------------
1 tablespoon water
12 shucked oysters -- drained
2 cups shredded iceberg lettuce
3 tablespoons low-fat tartar sauce
6 ounces thinly sliced smoked ham
4 (2 1/2-ounce) hoagie rolls with sesame seeds -- split and lightly
toasted
4 lemon wedges (optional)
Place flour in a shallow dish. Combine egg whites and water in a small bowl. Place
breadcrumbs in another shallow dish. Dredge oysters in flour. Dip oysters in egg
white mixture, and dredge in breadcrumbs.
Heat the oil in a large nonstick skillet over medium heat. Add breaded oysters to
skillet; saut� 5 minutes on each side or until golden brown. Remove from heat.
Combine lettuce, tartar sauce, and juice in a medium bowl. Arrange 1 1/2 ounces
ham and 2 tomato slices over bottom half of each roll; top each with 3 oysters,
1/2 cup lettuce mixture, and top halves of rolls. Garnish with lemon wedges, if
desired. Serve immediately.
Source:
Copyright:
"� Cooking Light"
Yield:
"4 Sandwiches"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1
Nutr. Assoc. : 0 3231 0 0 5576 0 4924 25084 0 3257 258 26391 3904
Ham-and-Rice Salad with Spinach
Recipe By :
Categories : Grains March '98
Pork Salads

-------- ------------ --------------------------------
1 1/2 cups water
2/3 cup uncooked fast-cooking recipe long-grain
and wild rice (such as Uncle Ben's)
Craisins)
4 cups chopped spinach leaves
1 cup diced cooked ham
1 (11-ounce) can mandarin oranges in light syrup -- undrained
Bring water and rice to a boil in a saucepan. Cover, reduce heat, and simmer 22
minutes. Stir in cranberries; cover, and cook 2 minutes. Remove from heat. Let
stand, covered, 5 minutes or until liquid is absorbed. Cool. Combine rice mixture,
spinach, and remaining ingredients in a large bowl; toss well. Store in an
airtight container in refrigerator.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 1 1/2 Fruit; 1
Nutr. Assoc. : 0 1651 26507 2687 2819 2679 0 0 0
Herbed Lamb-and-White Bean Fricassee
Recipe By :
Main Dish

-------- ------------ --------------------------------
1 pound lamb stew meat
1/2 teaspoon salt
1 cup chopped red bell pepper
1/2 cup water
1 tablespoon chopped pitted green olives
1 (15-ounce) can cannellini or other white beans -- drained
1 (14.5-ounce) can tomato wedges -- undrained
1 (10-ounce) package frozen petite green peas
1 tablespoon chopped fresh rubbed sage
OR
1 teaspoon dried rubbed sage
Sprinkle lamb with salt. Heat oil in a large Dutch oven over medium heat. Add
lamb; saut� 5 minutes or until browned. Add bell pepper and garlic; saut� 3
minutes. Add water and next 5 ingredients (water through peas); cover, reduce
heat, and simmer 40 minutes, stirring occasionally. Add cilantro, sage, and black
pepper; simmer 5 minutes.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
Yield:
"5 cups"
- - - - - - - - - - - - - - - - - - -
Suggested Wine: Merlot
NOTES : Substitute 1 pound beef tips for lamb, if desired. Prepare recipe as
directed, increasing water from 1/2 cup to 1 cup and simmering from 5 to 15
minutes longer.
Nutr. Assoc. : 3844 0 0 0 620 0 0 3584 5512 5303 3459 0 3403 0 2130706543
0
Herbed Potato Salad with Green Beans and Tomatoes
Recipe By :
Side Dishes

-------- ------------ --------------------------------
2 1/2 pounds small red potatoes -- quartered
2 cups (2-inch) cut green beans (about 1/2 pound)
1 cup chopped fresh basil
2 teaspoons Dijon mustard
1/2 teaspoon salt
2 cups diced seeded tomato
Place potatoes in a Dutch oven; cover with water. Bring to a boil; cook 10
minutes. Add beans, and cook 6 minutes or until tender. Drain.
Combine basil and next 7 ingredients (basil through garlic) in a large bowl. Add
potato mixture; toss well. Add tomato, and toss gently. Cover and chill.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This is a great salad to make ahead, as the flavor gets more intense after
chilling. Store leftover salad in the refrigerator in an airtight container for up
to 3 days.
Nutr. Assoc. : 4711 3568 0 0 5458 0 0 0 0 620 20200
Herbed Potato Wedges
Recipe By :
Vegetables

-------- ------------ --------------------------------
2 (12-ounce) baking potatoes -- each cut into 8 wedges
1 1/2 tablespoons olive oil
1/2 teaspoon kosher salt
1/4 teaspoon dried marjoram
1/4 teaspoon dried tarragon
1/4 teaspoon dried rosemary
1/4 teaspoon pepper
Minced fresh parsley (optional)
Place potato wedges in a jelly-roll pan. Drizzle with oil; toss well. Combine salt
and next 5 ingredients (salt through pepper); sprinkle over potatoes Bake at 400�
for 50 minutes or until tender, turning once. Sprinkle with parsley, if desired.
Serving Size: 4 wedges
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:50"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 0 3394
Hickory-Grilled Vegetable Plate
Recipe By :
Vegetables

-------- ------------ --------------------------------
1/2 cup hickory wood chips
1 cup balsamic vinegar
4 portobello mushroom caps
2 (8-ounce) yellow squash -- halved lengthwise and cut into 2-inch
pieces
2 (8-ounce) zucchini -- halved lengthwise and cut into 2-inch pieces
1 (1-pound) eggplant -- cut crosswise into 8 slices
4 plum tomatoes -- halved lengthwise
1 Vidalia or other sweet onion -- cut into 4 wedges
1/2 teaspoon salt
Cooking spray
2 cups trimmed arugula (about 4 ounces)
1/4 cup chopped fresh oregano
2 tablespoons chopped fresh thyme
Soak wood chips in water 30 minutes. Drain well.
Bring the vinegar to a boil in a small saucepan; cook until reduced to 1/4 cup
(about 8 minutes).
Combine mushrooms and next 5 ingredients (mushrooms through onion) in a large

bowl. Add oil, salt, and pepper; toss well to coat.
Prepare grill. Place wood chips over hot coals. Place mushrooms, squash, zucchini,
eggplant, and onion on grill rack coated with cooking spray; grill 5 minutes on
each side. Turn vegetables; add tomatoes. Grill 5 minutes or until vegetables are
tender.
Arrange 1/2 cup arugula, 3 yellow squash pieces, 3 zucchini pieces, 2 eggplant
slices, 2 tomato halves, 1 mushroom cap, and 1 onion wedge on each of 4 plates.
Combine the basil, oregano, cilantro, and thyme in a small bowl, and sprinkle
evenly over vegetables. Drizzle 1 tablespoon vinegar over each serving.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 4 Vegetable; 1/2 Fruit; 1 Fat; 0
Other Carbohydrates
NOTES : A small amount of hickory chips provides lots of flavor in this recipe.
Nutr. Assoc. : 5618 0 4197 0 5664 0 4527 5454 0 0 0 0 49 0 0 0 0
Hollandaise-Asparagus Tart
Recipe By :

-------- ------------ --------------------------------
2 tablespoons sugar
3 tablespoons vegetable shortening
3 1/2 tablespoons ice water
Cooking spray
1 pound asparagus spears -- trimmed
2/3 cup evaporated skim milk
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
1 large egg
1 large egg white
1/2 cup grated fresh parmesan cheese (2 ounces)
Lightly spoon flour into a dry measuring cup; level with a knife. Place flour and
sugar in a food processor; pulse 3 times or until combined. Add shortening; pulse
6 times or until mixture resembles coarse meal. With processor on, add ice water
through food chute, processing just until combined. Gently press mixture into a 6-
inch circle on a lightly floured surface; roll dough into an 12-inch circle. Fit
dough into a 9-inch pie plate coated with cooking spray; fold edges under, and
flute. Pierce bottom and sides of dough with a fork; bake at 450� for 10 minutes
or until lightly browned. Cool on a wire rack.
Snap off tough ends of asparagus; remove scales with a knife or vegetable peeler,
if desired. Steam asparagus, covered, 3 minutes or until crisp-tender. Rinse
asparagus under cold water; drain well. Arrange asparagus spokelike in prepared
crust with tips toward inside of crust. Combine milk, rind, juice, tarragon, salt,
egg, and egg white; stir well with a whisk. Pour over asparagus; sprinkle with
cheese. Bake at 375� for 30 minutes or until puffy and lightly browned. Serve
warm.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat;
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 25073
Home-Style Meat Loaf
Recipe By :

-------- ------------ --------------------------------
3/4 cup ketchup -- divided
1/2 cup quick-cooking oats
1/4 cup minced fresh onion
1 tablespoon brown sugar
1/4 teaspoon salt
1/4 teaspoon pepper
1 1/2 pounds ground round
Cooking spray
Combine 1/2 cup ketchup, oats, and next 6 ingredients (oats through egg whites) in
a large bowl. Add meat; stir just until blended. Shape meat mixture into an 8 � 4-
inch loaf on a broiler pan coated with cooking spray. Brush 1/4 cup ketchup over
meat loaf. Bake at 350� for 1 hour and 10 minutes. Let stand 10 minutes before
slicing.

Description:
"An iron-rich food like meat loaf can help keep you warm on these last
winter nights. When researchers at the U.S. Department of Agriculture
deprived a group of women of iron, they became chilled more quickly
when exposed to lower temperatures."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1/2
Other Carbohydrates
Suggested Wine: Merlot
Nutr. Assoc. : 774 27099 0 0 0 0 0 0 9018 0
Hot Fudge Cake
Recipe By :

-------- ------------ --------------------------------
3 tablespoons unsweetened cocoa
1/4 teaspoon salt
1 1/2 cups hot water
Lightly spoon flour into a dry measuring cup, and level with a knife. Combine the
first 5 ingredients in a medium bowl. Stir in milk and vanilla extract. Spoon the
batter into a 9-inch square baking pan. Combine brown sugar and 3 tablespoons
cocoa, and sprinkle over cake batter. Pour water over batter (do not stir). Bake
at 350� for 40 minutes or until cake springs back when lightly touched in center.
Serve warm.
Description:
""This is one of my favorite recipes for a lot of reasons. It's
practically fat-free, and it's easy to make. Plus it calls for
ingredients that you always have around."�Audrey Wood, Baton Rouge,
LA"
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:40"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 4938 0 0 0 0
Hot Mint-and-Lemon Drink
Recipe By :
Categories : Jan/Feb '98

-------- ------------ --------------------------------
1 lemon
1/4 cup mint leaves
4 cups boiling water
Carefully remove rind from lemon using a vegetable peeler, making sure not to get
any of the white pithy part of the rind, and reserve lemon for another use. Place
rind, mint leaves, and boiling water in a large bowl; cover and steep mixture 5
minutes. Strain mixture through a fine sieve into a bowl, and discard rind and
mint. Serve immediately.
Serving Size: 1 cup
Description:
"This soothing herbal drink is thought to calm an upset stomach and
reduce stress."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 0
Hot-and-Sour Soup
Recipe By :
Soups And Stews

-------- ------------ --------------------------------
10 dried shiitake mushrooms (about 1 ounce)
1 (4-ounce) boned center-cut loin pork chop -- cut into thin strips
4 ounces firm tofu -- cut into 1/2-inch cubes
3 tablespoons white wine vinegar
2 teaspoons fish sauce
1/4 cup minced green onion tops
1 teaspoon dark sesame oil
Combine the mushrooms and boiling water in a bowl; cover and let stand 15 minutes.
Drain in a colander over a bowl, reserving 1 cup liquid. Discard stems; rinse and
cut caps into thin strips.
Combine 1/2 cup reserved mushroom liquid and broth in a large saucepan; bring to a
boil. Add the mushrooms, pork, and tofu; reduce heat, and simmer 3 minutes.
Combine 1/2 cup reserved mushroom liquid, cornstarch, vinegar, soy sauce, fish
sauce, and peppers in a small bowl. Add cornstarch mixture to saucepan; bring to a
boil. Cook 1 minute, stirring constantly. Remove from heat; stir in onions and
oil.
Cuisine:
"Asian"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
NOTES : For a vegetarian version, use vegetable broth and add a little extra tofu
to replace the pork.
Nutr. Assoc. : 1365 0 0 4575 0 0 0 0 0 0 0 3585 0
Hummus Spread
Recipe By :
Categories : Appetizers March '98
Miscellaneous Spreads

-------- ------------ --------------------------------
1/2 cup 1% low-fat cottage cheese
1/4 cup fresh parsley leaves
2 tablespoons tahini (sesame-seed paste)
1/8 teaspoon salt
1 garlic clove
Place all ingredients in a food processor; process until smooth, scraping sides of
processor bowl once. Store in an airtight container in refrigerator. Serve with
pita triangles or fresh vegetables.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 4047 3394 5243 0 0 0 0 0 2603 0
Indian Chicken Curry
Recipe By :
Poultry

-------- ------------ --------------------------------
4 cups sliced Swiss chard (about 12 ounces)
1 pound skinned, boned chicken breast halves -- cut crosswise into
thin slices
1 cup diced onion
1 cup sliced baby carrot
1/2 cup light coconut milk
2 teaspoons ground cumin
1/4 teaspoon salt
1/4 teaspoon ground red pepper (1/4 to 1/2 teaspoon)
3 tablespoons chopped unsalted, dry-roasted peanuts
Steam Swiss chard, covered, 2 minutes or until crisp tender. Drain.
Combine chicken and cornstarch in a small bowl. Heat oil in a large nonstick
skillet over medium-high heat until hot. Add onion, and stir-fry 2 minutes. Stir
in chicken, and cook 4 minutes or until browned. Stir in broth and next 8
ingredients (broth through red pepper); reduce heat to medium. Cook 5 minutes,
stirring occasionally. Add Swiss chard, and cook 2 minutes. Serve with rice.
Sprinkle peanuts evenly over each serving.
Serving Size: 1 cup chicken mixture and 1/2 cup rice
Cuisine:
"Asian"
Source:
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:15"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 5228 2313 0 0 0 25062 2111 564 0 0 0 0 0 3624 632 3199
Indian Corn Pudding with Bacon and Chives
Recipe By :
Categories : July/Aug '98 Side Dishes
-------- ------------ --------------------------------
Cooking spray
2 teaspoons yellow cornmeal
1 cup chopped onion
1/4 teaspoon salt
4 ounces Canadian bacon -- cut into thin strips
1 1/2 cups whole milk -- divided
1 large egg
3 tablespoons chopped fresh chives
Coat a 1 1/2-quart baking dish with cooking spray, and sprinkle with 2 teaspoons
cornmeal.
until hot. Add onion and next 5 ingredients (onion through bacon), and saut� 3
minutes or until tender. Stir in corn kernels and 1 cup milk. Reduce heat to low;
cover and cook 10 minutes, stirring occasionally. Add 1/3 cup cornmeal, stirring
with a whisk. Combine 1/2 cup milk and egg; stir well with a whisk. Add to
cornmeal mixture in skillet; stir well. Stir in chives.
Spoon mixture into prepared dish. Bake pudding at 350� for 30 minutes or until
lightly browned and set. Let stand for 15 minutes.
Source:
Copyright:
"� Cooking Light"
Yield:
"4 cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 0 3357 0 0 0 0
Irish Bread Pudding with Caramel-Whiskey Sauce
Recipe By :
Categories : Desserts International
March '98

-------- ------------ --------------------------------
1/4 cup light butter -- melted
1 (10-ounce) French bread baguette -- cut into 1-inch thick slices
1/2 cup raisins
1/4 cup Irish whiskey
1 cup sugar
Cooking spray
1 tablespoon sugar
Caramel-Whiskey Sauce
CARAMEL-WHISKEY SAUCE
1 1/2 cups sugar
2/3 cup water
1/4 cup light butter
2 ounces (about 1/2 cup) 1/3-less-fat cream cheese
(Neufch�tel)
1/4 cup Irish whiskey
Brush melted butter on one side of French bread slices, and place bread, buttered
sides up, on a baking sheet. Bake bread at 350� for 10 minutes or until lightly
toasted. Cut bread into 1/2-inch cubes, and set aside.
Combine raisins and whiskey in a small bowl; cover and let stand 10 minutes or
until soft (do not drain).
Combine 1% milk and next 4 ingredients (1% milk through eggs) in a large bowl;
stir well with a whisk. Add bread cubes and raisin mixture, pressing gently to
moisten; let stand 15 minutes. Spoon bread mixture into a 13 � 9-inch baking dish
coated with cooking spray. Combine 1 tablespoon sugar and cinnamon; sprinkle over
pudding. Bake at 350� for 35 minutes or until set. Serve warm with Caramel-Whiskey
Sauce.
Serving Size: 1 [3-inch] square and 2 tablespoons sauce

____________________
To Make Caramel-Whiskey Sauce:
Combine sugar and water in a small heavy saucepan over medium-high heat; cook
until sugar dissolves, stirring constantly. Cook an additional 15 minutes or until
golden (do not stir). Remove from heat. Carefully add butter and cream cheese,
stirring constantly with a whisk (mixture will be hot and bubble vigorously). Cool
slightly, and stir in whiskey and milk.
Yield: 1 1/2 cups

Cuisine:
"Irish"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 3
Other Carbohydrates
NOTES : Julie Kwan did try our recipe with the leftovers from her bread machine,
but the results weren't the same. She says that she's found the definitive bread
pudding with our recipe just the way it is.
If desired, the Irish whiskey can be substituted with the following:

� For the Irish Bread Pudding, substitute 1/4 cup apple juice for the Irish
whiskey.
� In the Caramel Whiskey Sauce, substitute 1 tablespoon imitation rum extract and
3 tablespoons water for the Irish Whiskey.
Nutr. Assoc. : 0 20053 0 0 0 0 5403 0 3218 0 0 0 2130706543 0 0 0 0 20218
0 0
Italian Vegetable Pie
Recipe By :
Pasta Vegetarian Main Dishes

-------- ------------ --------------------------------
1 cup chopped onion
1 cup chopped mushrooms
1 (12.3-ounce) package firm tofu -- drained and crumbled
3 tablespoons tomato paste
1 teaspoon fennel seeds
1 (25.5-ounce) jar fat-free marinara sauce
6 cooked lasagna noodles -- cut in half crosswise
Cooking spray
1 1/2 cups (6 ounces) shredded part-skim Mozzarella
cheese
Heat oil in a large nonstick skillet over medium-high heat. Add the bell pepper,
chopped onion, mushrooms, tofu, and garlic; saut� 3 minutes or until vegetables
are tender. Stir in tomato paste, Italian seasoning, fennel seeds, crushed red
pepper, and marinara sauce; bring to a boil. Reduce heat; simmer 10 minutes.
Arrange the noodles spokelike in the bottom of an 8-inch round baking dish coated
with cooking spray. Spread 3 cups tomato mixture over noodles. Fold ends of
noodles over tomato mixture, and top with the remaining tomato mixture and
cheeses. Bake at 375� for 20 minutes.
Description:
""This is based on an Italian meat pie that was made with a pound of
ground beef and a deep-dish pie shell. I used lasagna noodles for the
crust and tofu instead of ground beef.""
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 0 2673 0 620 0 0 3267 0 4103 306 0 921 0
Kathy's Chocolate Party Cake
Recipe By :

-------- ------------ --------------------------------
1 cup boiling water
1 1/2 teaspoons instant espresso
OR
1 tablespoon instant coffee granules
2 cups sugar
3/4 cup unsweetened cocoa
2 teaspoons baking soda
1 teaspoon salt
Baking spray with flour
1 (8-ounce) carton frozen reduced-calorie whipped topping -- thawed
2 cups sliced strawberries
Combine water and espresso in a bowl. Lightly spoon flour into dry measuring cups;
level with a knife. Combine flour and next 5 ingredients (flour through salt) in a
large bowl. Combine espresso mixture, buttermilk, egg substitute, oil, and
vanilla; add to sugar mixture, beating at medium speed of a mixer until well-
blended (batter will be thin).
Pour batter into 2 (9-inch) round cake pans coated with baking spray. Bake at 350�
for 45 minutes or until a wooden pick inserted in center comes out clean. Cool
layers in pans 10 minutes, and remove from pans. Cool layers completely on wire
racks.
Place 1 cake layer on a plate; spread with 1 cup whipped topping, and top with
other cake layer. Spread remaining whipped topping over top of cake. Arrange
strawberries on top of cake. Store cake loosely covered in refrigerator.
Source:
Copyright:
"� Cooking Light"
Yield:
"16 slices"
T(Baking Time):
"0:45"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 2
Other Carbohydrates
Nutr. Assoc. : 0 2130706543 0 0 0 0 0 0 0 0 25045 0 0 0 0 2861 1436
Lady and the Tramp Spaghetti and Meatballs
Recipe By :

-------- ------------ --------------------------------
1 pound ground sirloin
2 tablespoons dry breadcrumbs
1/4 teaspoon pepper
1 (25.5-ounce) jar fat-free tomato-and-basil pasta sauce -- divided
Cooking spray
5 cups hot cooked spaghetti (about 8 ounces
uncooked pasta)
Combine the first 6 ingredients and 2 tablespoons of pasta sauce in a medium bowl.
Shape the meat mixture into 25 (1-inch) meatballs. Place a large nonstick skillet
coated with cooking spray over medium heat until hot. Add the meatballs, and cook
6 minutes, browning on all sides. Stir in remaining pasta sauce. Cover, reduce
heat, and simmer 10 minutes or until the meatballs are done, stirring
occasionally. Serve the meatballs over spaghetti, and sprinkle with Parmesan
cheese and fresh basil.
Serving Size: 5 meatballs, 1/2 cup sauce, 1 cup pasta, 1 tablespoon cheese, and 1
tablespoon basil
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
We've based this recipe on Disney's classic animated flick LADY AND THE TRAMP,
which is about a romantic relationship between a lovable mongrel and a purebred
cocker spaniel. In one scene, Tramp and Lady gaze adoringly at each other as they
share a plate of spaghetti and meatballs.
Nutr. Assoc. : 0 0 0 0 0 0 25035 0 2845 0 0
Lebanese Fatoush Salad
Recipe By :
Salads

-------- ------------ --------------------------------
1 cup green bell pepper strips
1 cup thinly sliced peeled cucumber
2 teaspoons extra-virgin olive oil
1/2 teaspoon salt
2 tomatoes (about 1/2 pound) -- cut into 1/4 inch wedges
1 (6 inch) pita -- toasted and torn into bite-size pieces
Combine all the ingredients in a bowl, and toss gently to coat.
Serving Size: 1 cup
Cuisine:
"Lebanese"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 4695 4695 3572 26616 0 0 0 0 0 0 5296 4513
Lemon Grass Oil
Recipe By :
Categories : July/Aug '98 Sauces/Condiments/Marinades

-------- ------------ --------------------------------
1 cup olive oil
1/2 cup sliced peeled fresh lemon grass (about 1
bulb)
Combine oil and lemon grass in a small saucepan; cook 5 minutes over medium heat.
Remove from heat.
Source:
Copyright:
"� Cooking Light"
Yield:
"1 cup"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 43 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 0
Lemon-Blueberry Pound Cake
Recipe By :
Desserts

-------- ------------ --------------------------------
Cooking spray
1 (18.25-ounce) package light yellow cake mix
1/3 cup lemon juice
1 (8-ounce) block fat-free cream cheese -- softened
3 large egg whites
1 large egg
1 cup fresh or frozen blueberries -- thawed
1 cup sifted powdered sugar
Preheat oven to 350 degrees.
Coat a 12-cup Bundt pan with cooking spray; dust with flour. Combine cake mix and
next 6 ingredients (cake mix through egg) in a large bowl, and beat at low speed
of a mixer 30 seconds. Beat at medium speed 2 minutes; fold in blueberries. Pour
cake batter into prepared pan. Bake at 350 degrees for 50 minutes or until a
wooden pick inserted in center comes out clean. Cool cake in pan 10 minutes;
remove from pan. Cool completely on a wire rack.
Combine the sugar and 4 teaspoons lemon juice in a small bowl, and drizzle glaze
over cake.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:50"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 5632 0 0 0 3231 0 3338 0 0
Lemon-Ginger Ice Cream
Recipe By :

-------- ------------ --------------------------------
3/4 cup packed light brown sugar
2 tablespoons minced crystallized ginger (optional)
1 1/2 teaspoons grated lemon rind
1/8 teaspoon salt
2 (16-ounce) cartons fat-free sour cream
2 (8-ounce) cartons lemon low-fat yogurt
Lemon rind strips (optional)
Combine first 8 ingredients in a food processor. Process until smooth; scrape

sides of bowl occasionally.
Pour mixture into the freezer can of an ice-cream freezer; freeze according to
manufacturer's instructions. Spoon ice cream into a freezer-safe container; cover
and freeze 1 hour or until firm. Garnish with lemon rind strips, if desired.
Source:
Copyright:
"� Cooking Light"
Yield:
"5 1/2 cups"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : Fat-free sour cream gives Shirley Corriher's recipe its incredibly creamy
texture.
Crystallized ginger can be found with the spices in the supermarket. If you're not
a fan of ginger, omit it. We tested the recipe without the ginger and got a nice
lemon taste.
Nutr. Assoc. : 0 3927 3003 0 0 0 0 4051 2130706543

Lemon-Lime Cream Tart
Recipe By :
Pie

-------- ------------ --------------------------------
44 reduced-fat vanilla wafers
3 tablespoons sugar
1 large egg white
Cooking spray
1 tablespoon grated lemon rind
3 large eggs
1 (14-ounce) can low-fat sweetened condensed milk
1 cup frozen reduced-calorie whipped topping -- thawed and
divided
10 lemon rind strips (optional)
Mint leaves (optional)
Place wafers in a food processor; process until finely ground. Add sugar,
margarine, and egg white; pulse 2 times or just until combined.
Press crumb mixture into bottom and up sides of a 9-inch round tart pan coated
with cooking spray. Bake at 325� for 15 minutes or until lightly browned. Cool on
a wire rack.
Combine grated lemon rind, juices, eggs, and milk in a bowl, stirring with a whisk
until blended. Pour mixture into prepared crust. Bake at 325� for 30 minutes or
until filling is set. Cool completely. Top with whipped topping. Garnish with
lemon rind strips and mint, if desired.
Serving Size: 1 wedge and about 1 1/2 tablespoons whipped topping
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
NOTES : This dessert can be made up to three days ahead of time. It was a big hit
at all our gatherings.
Nutr. Assoc. : 5693 0 4098 0 0 0 0 0 3218 0 2861 801 3384
Lemon-Meringue Surprise Pie
Recipe By :

-------- ------------ --------------------------------
1 cup firm tofu (about 7 ounces)
1 1/2 cups water
1 cup sugar
1/3 cup cornstarch
2 large egg yolks -- lightly beaten
1 (9-inch) reduced-fat graham cracker crust
(such as Keebler)
1/8 teaspoon salt
1/3 cup sugar
Combine the first 3 ingredients in a blender; process until smooth. Combine water,
1 cup sugar, and cornstarch in a medium saucepan. Bring to a boil; cook 1 minute
or until thick, stirring constantly with a whisk. Gradually add sugar mixture to
egg yolks in a bowl, stirring constantly with a whisk. Return yolk mixture to pan.
Bring to a boil over medium heat; cook 1 minute, stirring constantly. Remove from
heat, and stir in tofu mixture. Spread filling mixture evenly into crust.
Beat egg whites, cream of tartar, and salt at high speed of a mixer until foamy.
Gradually add 1/3 cup sugar, 1 tablespoon at a time, beating until stiff peaks
form. Spread evenly over filling, sealing to edge of crust. Bake at 325� for 25
minutes; cool 1 hour on a wire rack. Cut with a sharp knife dipped in hot water.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 2 1/2
Other Carbohydrates
NOTES : The "surprise" in this filling is tofu, one of the latest "superfoods."
Researchers find that in Asian countries where women eat a lot of tofu and other
foods made from soybeans, hot flashes are rare. Phytoestrogens (plant estrogens),
hormone-like substances found in soy foods, may be responsible. New studies are
currently underway to examine soy as a natural alternative to hormone replacement.
Nutr. Assoc. : 3287 0 0 0 0 0 3232 3993 533 0 0 0
Lemon-Rosemary Crumb Cake
Recipe By :
May '98

-------- ------------ --------------------------------
2/3 cup sugar
1/8 teaspoon salt
3/4 teaspoon minced fresh rosemary
OR
1 large egg
Cooking spray
2 teaspoons grated lemon rind
3/4 teaspoon water
Rosemary sprigs (optional)
Lemon slices (optional)
sugar, and salt in a bowl; cut in margarine with a pastry blender or 2 knives
until mixture resembles coarse meal. Reserve 1/2 cup flour mixture for topping;
set aside.
Combine remaining flour mixture, rosemary, baking powder, and baking soda; add
buttermilk, lemon juice, and egg. Beat at medium speed of a mixer until blended.
Spoon batter into an 8-inch round cake pan coated with cooking spray. Combine
reserved 1/2 cup flour mixture, lemon rind, and water; stir with a fork. Sprinkle
crumb mixture over batter. Bake at 350� for 30 minutes. Cool on a wire rack.
Garnish with rosemary sprigs and lemon slices, if desired.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:30"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 0 4098 3399 0 2130706543 0 0 25045 0 0 0 0 0 0 0
Light Texas Corn Bread
Recipe By :
Categories : Breads June '98
Side Dishes

-------- ------------ --------------------------------
1 1/2 cups self-rising yellow cornmeal mix
2 tablespoons sugar
5 tablespoons light butter -- melted and divided
1 cup chopped onion
1 cup no-salt-added cream-style corn
1/2 cup (2 ounces) shredded reduced-fat
extra-sharp Cheddar cheese
1 large egg
2 large egg whites
Cooking spray
Combine cornmeal mix and sugar in a large bowl; set aside. Combine 3 tablespoons
butter, onion, and next 6 ingredients (onion through egg whites) in a medium bowl;
stir well with a whisk. Add to cornmeal mixture, stirring just until moist. Pour
batter into a 13 � 9-inch baking pan coated with cooking spray. Bake at 425� for
28 minutes or until a wooden pick inserted in center comes out clean. Brush with 2
tablespoons butter.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat;
NOTES : If you don't have self-rising cornmeal mix, stir 2 teaspoons baking powder
and 1/2 teaspoon salt into 1 1/2 cups plain cornmeal.
Nutr. Assoc. : 5638 0 0 0 0 0 2965 26495 0 3231 0
Linguine with Arugula and Sun-Dried Tomatoes
Recipe By :
Pasta

-------- ------------ --------------------------------
1 cup thinly sliced onion
3 cups chopped trimmed arugula
1/2 cup canned vegetable broth
1/3 cup chopped sun-dried tomatoes -- packed without oil
uncooked pasta)
1/4 cup (1 ounce) grated Asiago cheese
Heat oil in a large nonstick skillet over medium-high heat. Add onion, and saut� 4
minutes or until tender. Add arugula, broth, sun-dried tomatoes, pepper, and
garlic, and cook 3 minutes. Add linguine, and cook 2 minutes or until thoroughly
heated. Sprinkle with cheese; toss well.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat;
Suggested Wine: Pinot Gris
Nutr. Assoc. : 0 27187 49 5439 0 0 620 2836 25000
Linguine with Goat Cheese and Fennel
Recipe By :
Side Dishes

-------- ------------ --------------------------------
1 cup boiling water
1/4 cup sun-dried tomatoes -- packed without oil
3 ounces goat cheese -- crumbled
uncooked pasta)
1 cup thinly sliced fennel bulb (about 1 small
bulb)
Combine boiling water and sun-dried tomatoes in a bowl; let stand 15 minutes.
Drain and chop.
Combine tomatoes, parsley, basil, oil, juice, and cheese in a large bowl. Add
linguine and fennel; toss well.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 20067 0 0 0 0 2845 26098
Linguine with Grilled Asparagus and Shiitake Mushroom Vinaigrette
Recipe By :

-------- ------------ --------------------------------
1 1/2 tablespoons dark sesame oil
1 1/2 cups thinly sliced shiitake mushroom caps
(about 1 [3 1/2-ounce] package)
1 cup sliced button mushrooms (about 3 ounces)
1/4 cup low-sodium soy sauce
1/4 cup minced fresh parsley
2 tablespoons water
2 teaspoons sugar
1 pound asparagus spears
uncooked pasta)
Heat oil in a large nonstick skillet. Add ginger, pepper, and garlic; cook 1
minute. Add mushrooms; cook 2 minutes. Add vinegar and next 5 ingredients (vinegar
through sugar); remove from heat.
Snap off tough ends of asparagus; remove scales with a knife or vegetable peeler,
if desired. Brush asparagus with mushroom vinaigrette; keep remaining vinaigrette
warm.
Prepare grill or broiler. Grill or broil the asparagus 3 minutes or until lightly
browned. Place asparagus on pasta, and top with remaining mushroom vinaigrette.
Serving Size: 1 cup pasta, 2 ounces asparagus, and 1/4 cup vinaigrette
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 26086 0 0 4197 231 0 0 0 0 0 0 0 2836 0
Linguine with White Clam Sauce
Recipe By :Rebecca A. Stone-Danahy, Deerfield Beach, Fla.


-------- ------------ --------------------------------
1 (10-ounce) can whole baby clams -- undrained
2 tablespoons light butter
1 teaspoon chopped fresh thyme
OR
1/8 teaspoon pepper
1 (6 1/2-ounce) can minced clams -- drained
uncooked pasta)
Drain baby clams in a sieve over a bowl, reserving juice.
Heat butter and olive oil in a medium saucepan over medium heat. Add garlic, and
saut� 1 minute. Stir in flour. Stir in the reserved clam juice, wine, chopped
parsley, chopped thyme, and pepper, and cook 2 minutes, stirring frequently. Add
the baby clams and the minced clams, and cook 3 minutes or until thoroughly
heated. Serve clam sauce over pasta. Garnish with thyme sprigs, if desired.
Serving Size: 1 cup pasta and about 1/2 cup sauce
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
NOTES : "I'm an art teacher, and because my husband is a personal trainer and
bodybuilder, I train with him. We are very conscious of what we eat, so our
dinners at home are almost all COOKING LIGHT recipes. This linguine is an old
recipe of mine that I altered to reduce the fat and calories."
�Rebecca A. Stone-Danahy, Deerfield Beach, Fla.
Nutr. Assoc. : 2450 0 0 0 0 0 0 0 0 2130706543 0 2450 2845 0
Longevity Noodles
Recipe By :
Pasta

-------- ------------ --------------------------------
1 tablespoon dry white wine
OR
1 tablespoon water
1 teaspoon white pepper
1/2 teaspoon cornstarch
20 medium shrimp -- peeled and deveined (about 1/2 pound)
2 cups sliced fresh shiitake mushroom caps
1 cup diagonally sliced carrot
8 ounces uncooked whole wheat spaghetti (about 4
cups hot cooked whole-wheat spaghetti or
spaghettini)
1 tablespoon white wine vinegar
1/4 teaspoon salt
2 1/2 tablespoons minced green onions
Fresh shiitake mushroom (optional)
Radish (optional)
Combine first 5 ingredients in a large zip-top plastic bag; add shrimp to bag.
Seal bag, and marinate shrimp in refrigerator 15 minutes. Heat oil in a large
nonstick skillet over medium-high heat. Add shrimp mixture, and saut� 3 minutes.
Add mushrooms and carrot; stir-fry 2 minutes. Stir in pasta, vinegar, and salt,
and cook for 2 minutes or until thoroughly heated. Sprinkle with onions. Garnish
with shiitake mushroom and radish, if desired.
Cuisine:
"Asian"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : "While Westerners celebrate their birthdays with cake, the Chinese
celebrate with noodles to signify a wish for a long and happy life. People show
respect at an elder's birthday party by serving extra-long noodles."
Nutr. Assoc. : 2130706543 0 0 0 0 26086 0 0 0 4197 20024 26193 0 0 3585 0
0
Macaroon-Baked Peaches
Recipe By :

-------- ------------ --------------------------------
1 1/2 pounds peaches (about 1 1/2 pounds; 4 large)
1/4 cup chopped pitted dates
1 cup coconut macaroon crumbs (about 6 cookies)
Remove stems from peaches. Peel top third of each peach. Using a small knife, cut
around stem end and pit to loosen and remove pit, leaving bottom intact. If
necessary, slice about 1/4 inch from bases of peaches so they will sit flat; brush
peaches with lemon juice.
Spoon 1 tablespoon dates into cavity of each peach. Gently press 1/4 cup macaroon
crumbs onto top of each peach. Place peaches in a 1 1/2-quart casserole. Cover and
bake at 350� for 30 minutes or until peaches are tender. Uncover and bake an
additional 8 minutes or until crumbs are golden brown.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:38"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 1 Fat; 1
Nutr. Assoc. : 4377 0 20027 1672
Mango Tango Chicken Salad
Recipe By :
Salads

-------- ------------ --------------------------------
3 1/4 cups chopped ready-to-eat roasted skinned,
boned chicken breasts (such as Tyson) -- about 4 breast
halves
1/2 cup diced peeled mango
1/2 cup diced fresh pineapple
1/2 cup drained, sliced water chestnuts
1/4 cup sliced green onions
1 tablespoon mango chutney
1 tablespoon light mayonnaise
1 tablespoon low-fat sour cream
1/2 teaspoon salt
1/4 teaspoon pepper
1 large peeled papaya -- cut into 10 slices
Combine the first 6 ingredients in a large bowl. Combine chutney and next 6
ingredients (chutney through pepper) in a small bowl, and stir chutney mixture
into chicken mixture. Arrange papaya slices on each of 5 plates, and top with
chicken salad.
Serving Size: 1 cup salad and 2 papaya slices
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 4732 4088 20154 1586 0 0 26535 0 0 0 0 26086 0 4354
Mango-Lime Ice
Recipe By :

-------- ------------ --------------------------------
2 cups chopped peeled ripe mango (about 1 1/2
pounds)
1 1/4 cups sugar
1 cup water
1 1/2 tablespoons grated orange rind
Thin lime wedges (optional)
Combine first 5 ingredients in a food processor, and process until smooth. Press
mango mixture through a sieve over a bowl, reserving liquid; discard pulp. Pour
mixture into the freezer can of an ice-cream freezer; freeze according to
manufacturer's instructions. Spoon mango mixture into a freezer-safe container;
cover and freeze 1 hour or until firm. Garnish with thin lime wedges, if desired.
Description:
"This tropical fruit ice by Rick Bayless gets its tangy flavor from
the lime and is perfect after a spicy meal."
Source:
Copyright:
"� Cooking Light"
Yield:
"4 cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 4088 0 0 0 0 3952
Mango-Mustard Glazed Chicken
Recipe By :

-------- ------------ --------------------------------
1 cup chopped peeled mango
1 cup pineapple juice
1/2 cup apricot or peach preserves
1 1/2 tablespoons stone-ground mustard
1 tablespoon water
1/4 teaspoon salt
1/4 teaspoon pepper
Cooking spray
Combine first 7 ingredients in a bowl; stir well with a whisk.
Sprinkle chicken with salt and pepper. Heat a large nonstick skillet coated with
cooking spray over medium-high heat until hot. Add chicken; cook 3 minutes on each
side or until browned. Remove chicken from pan. Add mango mixture; bring to a
boil. Return chicken to pan; reduce heat, and simmer 15 minutes or until chicken
is done and sauce thickens, stirring occasionally.
Serving Size: 1 chicken breast half and 3 tablespoons sauce
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1
Other Carbohydrates
Suggested Wine: Chardonnay
Nutr. Assoc. : 4088 0 2075 0 26473 0 0 26039 0 0 0

Maple-Mustard Pork Tenderloin with Caramelized Apples
Recipe By :
Pork

-------- ------------ --------------------------------
1 (2 1/2-pound) pork tenderloins
Cooking spray
1/4 cup Dijon mustard
6 tablespoons maple syrup -- divided
1 tablespoon chopped fresh rosemary
OR
1 teaspoon dried rosemary
1/2 teaspoon salt
1/4 teaspoon pepper
4 medium Granny Smith apples -- each peeled and cut into 16 wedges
(about 2 1/2 pounds)
Trim fat from pork. Place pork on a broiler pan coated with cooking spray. Combine
mustard, 2 tablespoons syrup, rosemary, salt, and pepper in a small bowl; brush
over pork. Insert meat thermometer into thickest part of pork. Bake at 425� for 25
minutes or until thermometer registers 160� (slightly pink).
While pork is baking, heat a nonstick skillet over medium-high heat until hot. Add
apples, and saut� 5 minutes or until lightly browned. Reduce heat to low, and add
4 tablespoons maple syrup. Simmer 10 minutes or until apples are tender, stirring
occasionally. Cut pork crosswise into slices; spoon cooked apples over pork.
Serving Size: 3 ounces pork and 1/2 cup apples
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:25"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 27121 0 0 0 0 0 2130706543 0 0 3545 0

Marinated Flank Steak with Cranberry-Raspberry Salsa
Recipe By :
May '98

-------- ------------ --------------------------------
1/4 cup chili sauce
1/4 cup lime juice
3 drops hot pepper sauce
1 (1.25-ounce) package low-sodium taco seasoning
2 pounds flank steak
3/4 cup (2-inch) sliced green onions
1/2 cup cilantro sprigs
1 tablespoon lime juice
1 (12-ounce) carton cranberry-raspberry crushed fruit (such as
Ocean Spray)
Combine first 4 ingredients in a small bowl. Trim fat from steak. Place steak in
an electric slow cooker; add chili sauce mixture, turning the steak to coat. Cover
with lid, and cook on high-heat setting for 1 hour. Reduce heat setting to low;
cook for 9 hours.
Combine the onions, cilantro, and jalape�o pepper in a food processor, and pulse 5
times or until finely chopped. Add 1 tablespoon lime juice, cumin, and cranberry-
raspberry crushed fruit, and process until smooth. Spoon mixture into a bowl;
cover and chill.
Remove steak from slow cooker, discarding the cooking liquid. Shred steak. Warm
tortillas according to package directions. Spread about 1 1/2 tablespoons salsa
over each tortilla. Spoon about 1/2 cup shredded steak down center of each
tortilla; roll up.
Serving Size: 1 filled tortilla
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : "My family and friends are convinced that this is one of those long,
involved gourmet recipes that requires hours of slaving in the kitchen. But it
couldn't be simpler to make. I just put all the ingredients in a slow cooker and
let it cook itself."
�Dana Misner, Woodbury, Minn.
Nutr. Assoc. : 0 0 0 5242 0 3585 383 20104 0 0 2928 1666
Mashed Potatoes
Recipe By :

-------- ------------ --------------------------------
4 cups (about 1 1/2 pounds) cubed peeled baking
potato
1 garlic clove -- sliced
1/2 teaspoon salt
1/8 teaspoon pepper
Place potato and garlic in a medium saucepan; add water to cover. Bring to a boil;
cover, reduce heat, and simmer 25 minutes or until tender. Drain. Return potato to
pan. Add milk and remaining ingredients; mash with a potato masher.
Serving Size: 1 cup
Description:
"Whatever your problem, mashed potatoes help. A little garlic doesn't
hurt, either."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 4600 0 0 0 2394 0 0
Meatballs in Saffron-Almond Sauce
Recipe By :
-------- ------------ --------------------------------
3 (1-ounce) slices whole-grain bread -- divided
1/2 pound ground round
1/2 pound ground turkey
2 tablespoons chopped onion
1/4 teaspoon salt
1/4 teaspoon pepper
Cooking spray
1/4 cup blanched almonds -- toasted
1/2 teaspoon saffron threads -- crushed
1/4 teaspoon salt
1/4 teaspoon pepper
2 garlic cloves
1 (14 1/4-ounce) can no-salt-added beef broth
Chopped fresh parsley (optional)
Place 2 bread slices in a food processor; process 30 seconds or until crumbs are
fine. Combine the breadcrumbs, beef, and next 8 ingredients (beef through egg) in
a bowl. Shape mixture into 24 (1-inch) meatballs. Place meatballs on a broiler pan
coated with cooking spray. Bake at 350� for 17 minutes or until browned.
Combine 1 bread slice, almonds, and next 6 ingredients (almonds through garlic) in
a food processor, and process until smooth. Spoon mixture into a skillet; add
broth, and bring to a boil over medium-high heat. Add meatballs; reduce heat, and
simmer, uncovered, 15 minutes, stirring occasionally. Sprinkle with parsley, if
desired.
Serving Size: 3 meatballs and 2 tablespoons sauce
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 26175 3256 694 0 20067 0 0 0 620 0 0 2277 0 0 0 0 3615 620
26512 20067

Mediterranean Chicken-and-Brown Rice Salad
Recipe By :
Categories : April '98 International
Poultry Rice
Salads

-------- ------------ --------------------------------
1 cup coarsely chopped onion
1 cup uncooked long-grain brown rice
1 cup water
2 cups coarsely chopped plum tomato
1 3/4 cups cubed, ready-to-eat, roasted, skinned,
boned chicken breasts (about 2 breasts)
1/4 cup chopped fresh oregano
1/4 cup coarsely chopped ripe olives
2 tablespoons white balsamic vinegar
1/4 teaspoon salt
Heat the olive oil in a large saucepan over medium-high heat. Add onion, and saut�
for 3 minutes. Add rice, and saut� for 1 minute. Stir in the water and broth, and
bring to a boil. Cover, reduce heat to medium-low, and cook for 45 minutes or
until the liquid is absorbed. Spoon into a large bowl; fluff with a fork. Add
tomato and remaining ingredients, and toss well. Serve at room temperature or
chilled.
Cuisine:
"Mediterranean"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 3924 2679 209 0 25062 20160 4746 0 0 2678 2140 0 3502 620
Mediterranean Chickpeas with Vegetables

Recipe By :

-------- ------------ --------------------------------
1 cup diced onion
1 clove garlic -- minced
1/2 teaspoon sugar
1/8 teaspoon salt
2 bay leaves
1 (28-ounce) can diced tomatoes -- undrained
2 cups diced zucchini -- 1/2 inch thick
Heat oil in a large nonstick skillet over medium-high heat until hot. Add onion
and garlic; saut� 3 minutes. Add basil and next 5 ingredients (basil through
tomatoes). Bring to a boil, and reduce heat to medium. Cook 5 minutes, stirring
occasionally. Stir in chickpeas; cook 3 minutes. Add zucchini; cover and cook 3
minutes or until zucchini is tender. Discard bay leaves. Serve with rice; sprinkle
with cheese.
Serving Size: 1 1/2 cups vegetable mixture, 1/2 cup rice, and 1 tablespoon cheese
Cuisine:
"Mediterranean"
Source:
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:14"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1
Nutr. Assoc. : 0 20199 0 0 0 0 0 2160 26066 2603 5663 632 3562
Mediterranean Goat-Cheese Sandwiches
Recipe By :
Sandwiches Vegetarian Main Dishes
-------- ------------ --------------------------------
1 (8-ounce) loaf French bread
2 ounces goat cheese
1 tablespoon olive paste (such as Oliva da Sanremo)
1 cup trimmed arugula or fresh spinach
4 slices (1/8-inch-thick) red onions -- separated into rings
4 (1/8-inch-thick) tomato slices
6 basil leaves -- thinly sliced
1/2 teaspoon chopped capers
1 teaspoon balsamic vinegar
Slice the loaf in half lengthwise. Spread the goat cheese evenly over cut side of
bottom half of loaf, and spread the olive paste evenly over goat cheese.
Arrange arugula, onion rings, tomato slices, basil, and chopped capers on top.
Drizzle with vinegar and olive oil. Sprinkle with pepper. Replace with the top
half of the loaf. Cut crosswise into 4 pieces.
Cuisine:
"Mediterranean"
Source:
Copyright:
"� Cooking Light"
Yield:
"4 Sandwiches"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : You can usually find olive paste in your grocery store's condiment
section.
Nutr. Assoc. : 0 0 4281 49 27180 26369 3333 26118 0 0 0
Mediterranean Peppers and Potatoes
Recipe By :
Side Dishes Vegetables

-------- ------------ --------------------------------
1 cup minced seeded plum tomato
1 1/2 cups cubed peeled baking potato
1 cup (1-inch) pieces red bell pepper
1 cup (1-inch) pieces yellow bell pepper
1 cup (1-inch) pieces orange bell pepper
1/4 teaspoon salt
1/3 cup coarsely chopped fresh basil
1/4 cup sliced pimento-stuffed olives
Heat oil in a medium saucepan over medium-high heat. Add onion; saut� 10 minutes.
Add garlic, and saut� 1 minute. Add tomato, and cook 5 minutes, stirring
frequently. Add potato, bell peppers, salt, black pepper, and broth; bring to a
boil. Cover, reduce heat, and simmer 20 minutes or until potato is tender,
stirring occasionally. Remove from heat; stir in basil and olives. Let stand,
covered, 20 minutes.
Serving Size: 1 cup
Cuisine:
"Mediterranean"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 0 620 20160 2135 20164 26064 26064 0 0 0 3332 160
Mediterranean Spaghetti
Recipe By :
June '98 Pasta

-------- ------------ --------------------------------
1/2 pound lean ground beef
1 1/2 teaspoons dried oregano
1/4 cup water
1/2 teaspoon salt
1/8 teaspoon pepper
1 (14.5-ounce) can stewed tomatoes -- undrained
2 tablespoons grated Parmesan cheese -- divided
1 large egg
2 tablespoons dry breadcrumbs -- divided
Cooking spray
4 cups cooked spaghetti (about 8 ounces uncooked
pasta)
Fresh oregano sprigs (optional)
Heat a large nonstick skillet over medium-high heat. Add the first 4 ingredients,
and saut� 5 minutes. Add the wine and next 6 ingredients (wine through tomatoes).
Bring mixture to a boil; reduce heat, and simmer 10 minutes or until thick.
Combine the flour, milk, and 1/4 teaspoon nutmeg in a medium saucepan, and bring
to a boil. Reduce heat, and cook for 7 minutes or until thick, stirring
constantly. Remove milk mixture from heat. Stir in Feta cheese, 1 tablespoon
Parmesan cheese, and egg.
Sprinkle 1 tablespoon breadcrumbs in a 2-quart casserole coated with cooking

spray. Place 2 cups spaghetti in casserole, and top with 2 cups beef mixture and 1
cup sauce. Repeat layers. Combine 1 tablespoon Parmesan cheese and 1 tablespoon
breadcrumbs, and sprinkle over the casserole. Bake casserole at 375� for 30
minutes or until golden brown. Let stand for 5 minutes. Garnish with fresh
oregano, if desired.
Serving Size: about 1 1/3 cups
Description:
"Sweet spices such as cinnamon and nutmeg balance the pungent Feta and
Parmesan cheeses to give a bold, intriguing flavor to a familiar
meat-and-pasta dish."
Cuisine:
"Mediterranean"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 9018 0 0 620 0 0 0 0 0 0 0 0 0 0 20048 25073 0 0 0 2845

2130706543
Milk-Chocolate Pudding
Recipe By :

-------- ------------ --------------------------------
1/2 cup sugar
1 1/2 ounces semisweet chocolate -- chopped
Combine the sugar and cornstarch in a saucepan; gradually add milk, stirring with
a whisk until well-blended. Stir in chocolate. Bring to a boil over medium heat;
cook 7 minutes, stirring constantly. Gradually add hot milk mixture to egg,
stirring constantly with a whisk. Return the milk mixture to the pan, and cook
until thick and bubbly (about 30 seconds), stirring constantly. Remove from heat,
and stir in the vanilla. Spoon the mixture into a bowl; place plastic wrap over
the surface, and cool to room temperature.
Description:
"Many feel that chocolate is the ultimate "feel-good" food when you're
down. Speculation is that it either contains mood-elevating substances
or that it stimulates their production."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0
Minestrone Ragout over Polenta
Recipe By :
Categories : June '98 Vegetables

-------- ------------ --------------------------------
1 cup diced peeled eggplant
1/4 teaspoon fennel seeds
1 (14 1/2-ounce) can Italian-style stewed tomatoes -- undrained and
chopped
1 cup hot cooked orzo (about 1/2 cup rice-shaped
pasta)
1 cup chopped spinach
1/2 teaspoon salt
1 (16-ounce) tube polenta -- cut into 12 slices
Cooking spray
Heat oil in a large nonstick skillet over medium-high heat. Add the eggplant and
next 8 ingredients (eggplant through garlic), and saut� for 5 minutes. Stir in
tomatoes, and cook for 3 minutes. Stir in orzo, spinach, basil, and salt; cook for
1 minute.
Preheat broiler. Place polenta on a baking sheet coated with cooking spray; broil
for 3 minutes on each side. Serve ragout over polenta; garnish with basil, if
desired.
Serving Size: 1 cup ragout and 3 polenta slices
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Suggested Wine: Pinot Noir
Nutr. Assoc. : 0 3234 0 0 0 2493 0 3269 0 0 213 1360 0 0 0 26538 0

2130706543

Minted Carrot Salad
Recipe By :

-------- ------------ --------------------------------
3 cups (1/4-inch) diagonally sliced carrot
1/4 cup sherry vinegar
1/4 teaspoon salt
1/4 teaspoon pepper
2 tablespoons raisins
2 tablespoons chopped onion
1 tablespoon pine nuts -- toasted
1 tablespoon chopped fresh mint
Drop carrot into a large saucepan of boiling water; return to a boil. Drain and
rinse under cold water.
Combine vinegar and next 5 ingredients (vinegar through garlic) in a medium bowl,
and stir with a whisk until blended. Add carrot, raisins, onion, parsley, and pine
nuts; toss gently. Cover and chill. Stir in mint before serving.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 20024 0 0 0 0 0 0 4680 4712 0 1126 0
Mixed Fruit on Toasted Angel Food Cake
Recipe By :

-------- ------------ --------------------------------
2 1/2 cups sliced nectarines (about 1 pound)
2 1/2 cups sliced plums (about 1 pound)
1 cup raspberries
1/4 cup sugar
1/4 cup cranberry-raspberry drink
Cooking spray
8 slices angel food cake (1/2-inch-thick slices)
Orange Custard Sauce (recipe follows)
ORANGE CUSTARD SAUCE

1/4 cup sugar
1 large egg
2 teaspoons stick margarine or butter -- softened
Combine the first 6 ingredients in a large bowl; cover and marinate the fruit
mixture 30 minutes in refrigerator, stirring occasionally.
Place a large nonstick griddle or nonstick skillet coated with cooking spray over
medium-high heat until hot. Arrange the angel food cake slices in a single layer
on pan, and cook for 2 minutes on each side or until the cake slices are toasted.
Place 1 cake slice on each of 8 plates, and top each slice with 3/4 cup marinated
fruit mixture. Drizzle each cake slice with 1/4 cup Orange Custard Sauce.
_____________________
To Make Orange Custard Sauce: Combine sugar and cornstarch in top of a double
boiler. Add milk and egg, and stir well with a whisk. Cook over simmering water
until thick (about 15 minutes); stir constantly. Remove from heat; stir in
margarine and rind. Place plastic wrap on surface; cool to room temperature. Chill
thoroughly.
Recipe Makes: 2 cups

Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : A pound of peaches can be used instead of nectarines.

Nutr. Assoc. : 926872 1021 0 0 1673 0 0 5816 2130706543 0 0 0 0 0 4098 0
Mocha Crumb Cake

Recipe By :
May '98

-------- ------------ --------------------------------
2/3 cup sugar
1 tablespoon instant coffee granules
1/8 teaspoon salt
1 large egg
Cooking spray
1 1/2 teaspoons water
Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour
and next 4 ingredients (flour through salt) in a mixing bowl, and cut in margarine
with a pastry blender or 2 knives until mixture resembles coarse meal. Reserve 1/2
cup flour mixture for topping, and set aside.
Combine remaining flour mixture, baking powder, and baking soda; add milk,
vanilla, and egg. Beat at medium speed of a mixer until blended. Spoon batter into
an 8-inch round cake pan coated with cooking spray. Combine reserved 1/2 cup flour
mixture and water; stir with a fork. Sprinkle crumb mixture over batter. Bake at
350� for 30 minutes or until cake springs back when touched lightly in center.
Cool on a wire rack.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:30"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 4098 0 0 0 0 0 0 0

Mocha Mudslide
Recipe By :
Categories : Beverages May '98

-------- ------------ --------------------------------
1 cup fat-free milk
2/3 cup sliced ripe banana
2 tablespoons sugar
1 teaspoon instant coffee granules
1/4 cup vanilla low-fat yogurt
Banana slices (optional)
Place first 4 ingredients in a blender; process until smooth. Place the blender
container in freezer; freeze 1 hour or until slightly frozen. Loosen frozen
mixture from sides of blender container; add yogurt. Process until smooth, and
garnish with sliced banana, if desired. Serve immediately.
Serving Size: 1 cup
Description:
"Refuel with this creamy shake that's loaded with the potassium you
need after working out."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : For a chocolate-flavored shake, use reduced-fat chocolate milk instead of

the plain fat-free milk, and reduce the sugar to 1 tablespoon.
Nutr. Assoc. : 4938 20225 0 0 0 2130706543
Mocha Pudding Cake
Recipe By :
June '98

-------- ------------ --------------------------------
1 cup sugar -- divided
6 tablespoons unsweetened cocoa -- divided
1 1/2 tablespoons instant coffee granules
1/4 teaspoon salt
Cooking spray
1 cup boiling water
1 cup plus 2 tablespoons vanilla low-fat ice
cream
2/3 cup sugar, 1/4 cup cocoa, coffee granules, baking powder, and salt in a bowl.
Combine milk, oil, and vanilla in a bowl; add to flour mixture, and stir well.
Spoon batter into an 8-inch square baking dish coated with cooking spray.
Combine 1/3 cup sugar and 2 tablespoons cocoa. Sprinkle over batter. Pour 1 cup
boiling water over batter (do not stir). Bake at 350� for 30 minutes or until the
cake springs back when touched lightly in the center (cake will not test clean
when a wooden pick is inserted in center). Serve warm with ice cream.
Serving Size: 1 [3-inch] square and 2 tablespoons ice cream
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:30"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This recipe is easy to double. Spoon into a 13 � 9-inch baking dish; bake
at the same temperature and time.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 903
Mocha-Chocolate Trifle
Recipe By :

-------- ------------ --------------------------------
1 1/3 cups water
2 large egg whites
1 large egg
Cooking spray
3 cups cold fat-free milk
1 (5.9-ounce) package chocolate instant pudding mix
1/2 cup Kahl�a (coffee-flavored liqueur)
OR
1/2 cup strong brewed coffee
1 (8-ounce) carton frozen fat-free whipped topping -- thawed
1/2 cup (about 4 bars) chopped reduced-fat
chocolate toffee crisp bars (such as
Hershey's Sweet Escapes)
Combine first 5 ingredients in a large bowl; beat at medium speed of a mixer until
well-blended. Spoon batter into a 13 � 9-inch baking pan coated with cooking
spray. Bake at 350 degrees for 25 minutes or until a wooden pick inserted in
center comes out clean. Cool in pan 10 minutes on a wire rack; remove from pan.
Cool completely on a wire rack.
Combine milk and pudding mix in a medium bowl; prepare according to package
directions.
Tear half of cake into pieces; place in a 3-quart bowl or trifle dish. Pour half
of Kahl�a over cake pieces; top with half of pudding, whipped topping, and
chocolate bars. Repeat procedure with remaining cake, Kahl�a, pudding, whipped
topping, and chocolate bars. Cover; chill at least 4 hours.
Serving Size: about 1 cup
Description:
"This spectacular dessert serves a crowd and can be made ahead of
time."
Source:
Copyright:
"� Cooking Light"
T(Chill Time):
"4:00"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 2422 0 0 3231 0 0 4938 2646 2130706543 0 2349 26480 5289 0
Mohambra
Recipe By :
Categories : Appetizers June '98
Vegetables

-------- ------------ --------------------------------
2 pounds red bell peppers (about 4 medium)
Cooking spray
1 cup chopped onion
1/2 cup chopped walnuts
1 tablespoon ground cumin
1/2 teaspoon salt
1 teaspoon honey
Cut bell peppers in half lengthwise, discarding seeds and membranes. Place pepper
halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 3
inches from heat 12 minutes or until blackened. Place in a zip-top plastic bag,
and seal. Let stand 15 minutes. Place bell peppers in a food processor; process
until smooth.
until hot. Add onion and next 4 ingredients (onion through garlic); saut� 8
minutes. Stir in bell pepper pur�e, salt, and honey; cook 5 minutes. Cool. Place
onion mixture in a food processor, and process until smooth. Serve with pitas.
Serving Size: 2 tablespoons dip and 4 pita wedges
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This Lebanese spread is a perfect example of global grazing. It's

typically part of a mezze platter, along with other spreads and salads. Serve at
room temperature with pita wedges.
Store the dip in an airtight container in refrigerator for up to 1 week.

Nutr. Assoc. : 4695 0 0 0 0 0 620 0 0 4513 0
Moon-Bean Salad
Recipe By :
-------- ------------ --------------------------------
1/4 cup cider vinegar
2 (16-ounce) cans cannellini beans or other white beans -- rinsed and
drained
1/2 cup chopped Vidalia or other sweet onion
1/2 cup (2 ounces) crumbled blue cheese
1/2 teaspoon salt
1/2 teaspoon pepper
Crostini
CROSTINI
24 slices (1/2-inch-thick) diagonally-cut French
bread baguette (about 12 ounces)
1 garlic clove -- halved
Heat 1 teaspoon oil in a nonstick skillet over medium-high heat. Add oregano and
garlic, and saut� 30 seconds. Add vinegar, and remove from heat. Combine vinegar
mixture and beans in a bowl. Cover and chill 30 minutes.
Add 1 teaspoon oil, diced tomato, and the next 5 ingredients (tomato through
pepper) to bean mixture, and toss well. Serve with Crostini.
Serving Size: about 2/3 cup bean salad and 3 crostini

____________________
To Make Crostini:
Place bread slices in a single layer on a baking sheet. Bake at 400� for 5 minutes
or until toasted. Rub cut sides of garlic over one side of each toasted bread
slice. Spray with cooking spray. Bake at 400� an additional 3 minutes.
Serving Size: 3 crostini
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 27197 26066 26062 2992 0 0 0 2130706543 0 20055 0 0

Moroccan Chicken with Polenta
Recipe By :

-------- ------------ --------------------------------
1 1/2 teaspoons ground coriander
1/4 teaspoon salt
1 pound skinned, boned chicken breast -- cut into 1-inch pieces
1/3 cup raisins
1 teaspoon ground turmeric
1 (16-ounce) tube wild-mushroom polenta -- cut crosswise into 12 slices
Cooking spray
1/4 cup sliced almonds -- toasted
Combine the first 6 ingredients in a medium bowl; reserve 1 tablespoon flour

mixture. Add chicken to flour mixture in bowl; toss gently to coat. Heat oil in a
large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes,
stirring frequently. Stir in broth, raisins, and turmeric; bring to a boil. Reduce
heat; simmer 8 minutes or until slightly thick.
Preheat broiler. Place polenta slices on a baking sheet coated with cooking spray,
and sprinkle with reserved 1 tablespoon flour mixture. Broil 8 minutes or until
thoroughly heated. Serve chicken mixture over polenta; top with yogurt, and
sprinkle with almonds and cilantro.
Serving Size: 1 cup chicken mixture, 3 polenta slices, 1 tablespoon yogurt, 1

tablespoon almonds, and 1 tablespoon cilantro
Source:
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:22"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 4 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2
Nutr. Assoc. : 0 0 0 0 0 0 26039 0 0 4680 0 26538 0 20159 0 0
Moroccan Cornish Hens
Recipe By :
Categories : April '98 International
June '98 Poultry

-------- ------------ --------------------------------
4 large oranges -- sliced
2 cups whole pitted dates (about 8 ounces)
4 (1 1/2-pound) Cornish hens
PASTE
2 cups cilantro sprigs
1/2 teaspoon ground cardamom
12 garlic cloves
1/2 cup pimento-stuffed olives
MARINADE
1/2 cup dry Marsala
1/4 cup honey
Arrange orange slices in 2 (13 � 9-inch) baking dishes, and sprinkle evenly with
dates.
Remove and discard giblets and necks from hens. Rinse hens with cold water; pat
dry. Remove skin, and trim excess fat. Split hens in half lengthwise. Place hen
halves, meaty sides up, on top of dates.
Prepare paste: Place cilantro in a food processor; pulse 4 times or until coarsely
chopped. Add cardamom, cumin, coriander, and garlic, and process until finely
chopped. Pat cilantro mixture onto hens; arrange olives around hens.
Prepare marinade: Combine vinegar, wine, and honey; stir well with a whisk until
well-blended. Place in refrigerator for up to two days, if desired.
Slowly pour over hens. Cover and marinate in refrigerator 2 to 24 hours, basting
once with the vinegar mixture.
Uncover hens, and bake at 350� for 1 hour and 25 minutes or until juices run
clear, basting occasionally with the vinegar mixture. Shield wings with foil, if
needed.
Cuisine:
"Moroccan"
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"1:25"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 2 1/2 Fruit; 0
NOTES : Make the paste and marinade the day before; marinate the hens the day of
the party.
Nutr. Assoc. : 1014 20027 5905 0 0 3349 0 0 0 620 3584 0 0 0 4106 0
Moroccan Roasted Salmon with Mango Salsa
Recipe By :

-------- ------------ --------------------------------
1 1/2 cups chopped peeled mango (about 1 large)
2 tablespoons finely chopped red onion
1 1/2 teaspoons commercial harissa
1 1/2 pounds salmon fillet -- skinned and cut crosswise into 4 equal
pieces
1/4 teaspoon salt
Cooking Spray
Combine first 4 ingredients in a bowl; cover and chill. Spread harissa over both
sides of salmon; sprinkle with salt. Place salmon on a baking sheet coated with
cooking spray. Bake at 450� for 20 minutes or until the fish flakes easily when
tested with a fork. Serve with mango salsa.
Serving Size: 5 ounces fish and about 1/3 cup salsa
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:20"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Harissa is a hot sauce made with chile peppers, garlic, cumin, coriander,
and caraway. It's sold in Middle Eastern markets and specialty food shops.
Nutr. Assoc. : 26077 27181 0 1006 26650 405 0 2858
Mustard-Dressed Asparagus
Recipe By :

-------- ------------ --------------------------------
4 pounds asparagus
2 tablespoons Dijon mustard
1/4 teaspoon salt
1 tablespoon mustard seeds
Snap off tough ends of asparagus. Bring 4 quarts water to a boil in an 8-quart
stockpot. Add half of asparagus; cook 3 minutes. Remove asparagus from stockpot.
Rinse with cold water; drain and pat dry. Repeat procedure with remaining
asparagus.
Combine Dijon mustard, lemon juice, and salt in a small bowl. Place a large
nonstick skillet over medium heat until hot. Add mustard seeds; cook 1 minute,
stirring constantly. Add asparagus and mustard mixture; cook 2 minutes or until
thoroughly heated.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 20040 0 0 938
Mystic Pizza
Recipe By :
Categories : March '98 Vegetarian Main Dishes

-------- ------------ --------------------------------
1 1/2 cups all-purpose flour -- divided
1 teaspoon sugar
2 1/2 teaspoons quick-rise yeast (1 package)
Cooking spray
2 teaspoons cornmeal
OR
3/4 teaspoon fennel seeds
1 (8-ounce) can no-salt-added tomato sauce
1 1/2 cups (6 ounces) shredded part-skim Mozzarella
cheese
Lightly spoon flour into dry measuring cups; level with a knife.
Dissolve sugar and yeast in warm water in a large bowl; let stand 5 minutes. Add 1
1/4 cups flour, oil, and 1/4 teaspoon salt; stir to form a soft dough.
Turn dough out onto a lightly floured surface. Knead until smooth and elastic
(about 10 minutes); add enough of remaining flour, 1 tablespoon at a time, to
prevent dough from sticking to hands.
Place dough in a bowl coated with cooking spray; turn to coat top. Cover; let rise
in a warm place (85�), free from drafts, 30 minutes or until doubled in bulk.
Punch dough down; roll dough into a 12-inch circle on a lightly floured surface.
Place dough on a baking sheet or 12-inch pizza pan coated with cooking spray and
sprinkled with cornmeal. Crimp edges of dough to form a rim. Let dough stand,
covered, 10 minutes.
Place a small saucepan coated with cooking spray over medium heat until hot. Add
garlic, and saut� 2 minutes. Add 1/4 teaspoon salt, oregano, cilantro, fennel
seeds, pepper, and tomato sauce; reduce heat, and simmer, uncovered, 20 minutes or
until mixture is thick, stirring occasionally. Spread sauce over pizza crust;
sprinkle with cheese. Bake at 450� for 10 minutes or until cheese is melted and
crust is golden. Remove pizza to cutting board; cut into wedges.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
This pizza is our version of the ones served in the romantic comedy by the same
name. In it, Leona, the owner of a local pizza parlor, closely guards her family
sauce recipe that's made with a secret blend of Portuguese spices. Julia Roberts
plays a waitress who dates Adam Storke.
Nutr. Assoc. : 0 0 5626 5472 0 0 0 0 0 0 0 2130706543 0 0 0 26429 27033
Noodle-and-Spinach Frittata
Recipe By :
Pasta

-------- ------------ --------------------------------
1/3 cupfat-free milk
1/4 teaspoon salt
1/4 teaspoon pepper
4 largeegg whites
3 largeeggs
2 cupscooked fine egg noodles (about 3 1/2
squeezed dry
Cooking spray
1/4 cup shredded Fontina or Swiss cheese (1 ounce)
Combine first 5 ingredients; stir well with a whisk. Stir in noodles and spinach.
Melt margarine in a 10-inch ovenproof skillet coated with cooking spray over
medium heat. Add garlic; saut� 1 minute. Spread egg mixture in skillet. Cover;
reduce heat to low. Cook 6 minutes or until top is almost set. Uncover; sprinkle
with cheese. Preheat broiler. Broil 5 minutes. Serve immediately.
Source:
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:15"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 4938 0 0 3231 3218 2812 0 2394 0 620 588
Old-Fashioned Spice Cake
Recipe By :
March '98

-------- ------------ --------------------------------
Cooking spray
2 large egg whites
3 cups sifted cake flour
Caramel Frosting
CARAMEL FROSTING
2 1/2 tablespoons butter or stick margarine
Dash salt
2 cups powdered sugar
1 1/2 teaspoons evaporated skim milk (optional)
Coat 3 (8-inch) round cake pans with cooking spray; dust with 1 tablespoon flour.
Beat granulated sugar, butter, oil, and vanilla at medium speed of a mixer for 1
1/2 minutes or until well-blended. Add brown sugar, yogurt, and egg whites; beat
at high speed of a mixer 1 1/2 minutes.
Lightly spoon 3 cups sifted cake flour into dry measuring cups. Combine sifted
flour and next 5 ingredients (flour through nutmeg) in a bowl. Add flour mixture
to creamed mixture alternately with milk, beginning and ending with flour mixture.
Place 1 cake layer on a plate. Spread with 1/3 cup Caramel Frosting; top with
another cake layer. Spread with 1/3 cup frosting, and top with the remaining cake
layer. Spread remaining frosting over top and sides of cake.
____________________
To Make Caramel Frosting:
Combine the first 5 ingredients in a medium saucepan, and bring to a boil over
medium-high heat. Reduce heat, and simmer 5 minutes or until thick and golden
brown. Remove from heat. Add powdered sugar and vanilla, and beat at medium speed
of a mixer until smooth and slightly warm. Add milk 1/2 teaspoon at a time for a
more spreadable consistency, if needed.
Yield: 1 3/4 cups
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:24"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 2394 0 0 0 20159 3231 0 0 0 0 0 0 4938 2130706543 0 0

551 2394 3927 0 0 0 551
Old-Fashioned Strawberry Shortcakes
Recipe By :
June '98

-------- ------------ --------------------------------
3 1/2 cups halved strawberries -- divided
1/3 cup sugar
3 tablespoons sugar
1/8 teaspoon salt
3 tablespoons chilled stick margarine or butter -- cut into small pieces
Cooking spray
6 tablespoons frozen reduced-calorie whipped topping -- thawed
Whole strawberries (optional)
Combine 1 cup strawberry halves, 1/3 cup sugar, orange juice, vanilla, and lemon
juice in a bowl, and mash with a potato masher. Stir in 2 1/2 cups strawberry
halves. Cover and chill.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, 3
tablespoons sugar, baking powder, baking soda, and salt in a bowl; cut in
margarine with a pastry blender or 2 knives until mixture resembles coarse meal.
Add buttermilk, stirring just until moist (dough will be sticky).
Turn dough out onto a lightly floured surface, and knead lightly 4 times with
floured hands. Pat dough into a 6 � 4-inch rectangle. Cut dough into 6 squares.
Place 1 inch apart on a baking sheet coated with cooking spray. Bake at 425� for
12 minutes. Cool on a wire rack.
Split shortcakes in half horizontally using a serrated knife; place each bottom
half on a dessert plate. Spoon 1/4 cup strawberry mixture over each bottom half.
Top with shortcake tops; spoon 1/4 cup strawberry mixture over each top. Top each
serving with 1 tablespoon whipped topping; garnish with whole strawberries, if
desired.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:12"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 26358 0 0 0 0 0 0 0 0 0 2394 25045 0 2861 1436
Orange Sorbet
Recipe By :
-------- ------------ --------------------------------
1 cup sugar
1 cup water
3 cups fresh orange juice
Combine first 3 ingredients in a small saucepan. Bring to a boil over medium-high

heat; cook 45 seconds or until sugar dissolves. Remove from heat; cool completely.
Stir in orange juice.
Pour mixture into the freezer can of an ice-cream freezer, and freeze according to
manufacturer's instructions. Spoon sorbet into a freezer-safe container; cover and
freeze 1 hour or until firm.
Source:
Copyright:
"� Cooking Light"
Yield:
"4 cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Gus makes this with satsumas (mandarin-type oranges that are grown in
Louisiana) when they're in season. But it's just as good with navel oranges.
Nutr. Assoc. : 0 0 2882 0
Orange, Onion, and Olive Salad
Recipe By :

-------- ------------ --------------------------------
4 navel oranges -- peeled and cut crosswise into thin slices
1 (6-ounce) can chunk white tuna in water -- drained
1/4 cup sliced ripe olives
1/4 teaspoon cumin seeds
Arrange orange slices and onion slices on a serving platter, and top with tuna
and olive slices.
Combine the vinegar and remaining ingredients in a small bowl, and stir with a
whisk until well-blended. Drizzle vinegar mixture over salad.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 4212 0 5553 4971 0 0 0 491 0 0
Orange-Scented Flan with Roasted Pineapple
Recipe By :

-------- ------------ --------------------------------
5 cups chunks fresh pineapple (1/2-inch-thick)
1 tablespoon minced fresh mint
2 cups 2% reduced-fat milk
2 teaspoons grated orange rind
1 vanilla bean -- split
OR
1 1/2 cups sugar -- divided
1/2 cup water
3 large eggs
2 large egg whites
Combine the first 4 ingredients in a 3-quart casserole. Bake at 450� for 40

minutes, stirring once. Remove from oven. Stir in mint; set aside. Reduce oven
temperature to 325�.
Combine the milk, orange rind, and vanilla bean in a medium saucepan. Bring to a
simmer over low heat; cook 10 minutes. Remove from heat; discard vanilla bean. (If
using vanilla extract, remove milk mixture from heat; stir in extract.)
Combine 3/4 cup sugar and water in a small heavy saucepan over medium heat; cook
until golden (about 15 minutes). Immediately pour into a 9-inch round cake pan,
tipping quickly until the caramelized sugar coats bottom of pan.
Combine milk mixture, 3/4 cup sugar, eggs, and egg whites in a large bowl; stir
well with a whisk. Pour mixture into prepared pan. Place cake pan in a large
shallow pan; add hot water to shallow pan to a depth of 1 inch. Cover with foil;
bake at 325�for 50 minutes or until a knife inserted in center comes out clean.
Remove cake pan from water; cool completely on a wire rack. Cover and chill at
least 3 hours.
Loosen the edges of the flan with a knife or rubber spatula. Place a plate, upside
down, on top of pan; invert flan onto plate. Drizzle any remaining caramelized
syrup over flan. Cut flan into 8 wedges; top with pineapple mixture.
Serving Size: 1 wedge flan and about 1/2 cup pineapple
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Serving Ideas : Roasted pineapple can also be served over low-fat ice cream or
angel food cake.
Nutr. Assoc. : 20154 0 2394 0 3383 26554 0 2130706543 0 0 0 0 645 3231
Orange-Soy Vinaigrette
Recipe By :
Categories : March '98 Salad Dressings

-------- ------------ --------------------------------
2 teaspoons sugar
1 teaspoon lemon pepper
Combine all ingredients in a jar; cover tightly, and shake vigorously.
Source:
Copyright:
"� Cooking Light"
Yield:
"1 1/3 Cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
Orecchiette with Potatoes and Radishes
Recipe By :

-------- ------------ --------------------------------
1 (8-ounce) bunch radishes with tops
8 ounces uncooked orecchiette ("little ears" pasta)
1 pound red potatoes -- cut into 1-inch cubes (about 3 cups)
3/4 cup vegetable broth
2 cups (1-inch) diagonally sliced asparagus
1/2 teaspoon salt
2 tablespoons (1/2 ounce) grated fresh Parmesan cheese
Wash radishes and green tops thoroughly. Cut radishes into thin slices to equal
1/2 cup; chop radish tops to equal 1/3 cup.
Cook pasta according to package directions, omitting salt and fat; keep warm.
Heat oil in a large nonstick skillet over medium-high heat. Add radishes, radish
tops, and garlic; saut� 5 minutes, stirring frequently. Add potatoes and broth;
bring to a boil. Cover, reduce heat, and simmer 7 minutes or until potatoes are
tender. Add asparagus; cook 3 minutes. Add salt. Combine potato mixture and pasta;
toss well. Sprinkle with cheese.
Serving Size: 1 cup

Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 1223 4363 0 620 4716 0 2085 0 1034
Oven-Poached Salmon in Garlic Broth
Recipe By :
Main Dish

-------- ------------ --------------------------------
2 (8-ounce) bottles clam juice
1 (16-ounce) bag coleslaw
4 (6-ounce) salmon fillets -- skinned
OR
1/4 cup fresh parsley
1/8 teaspoon pepper
Combine first 3 ingredients in a small saucepan; bring to a boil. Reduce heat;

simmer 5 minutes. Place coleslaw in an 11 � 7-inch baking dish; arrange fish on
top of coleslaw. Pour juice mixture over fish; sprinkle with cilantro and pepper.
Bake at 375� for 12 minutes or until fish flakes easily when tested with a fork.
Serving Size: 1 salmon fillet and about 1 cup slaw mixture
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:12"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 620 0 0 26678 0 0 2130706543 0
Pan-Fried Garlic-Scallop Dumplings
Recipe By :
May '98

-------- ------------ --------------------------------
1/2 pound scallops -- minced
1/2 teaspoon chili oil
36 round gyoza skins
1/2 cup water -- divided
3/4 cup Soy-Sesame Dipping Sauce
Sliced green onions (optional)
Edible flowers (optional)
Spoon about 1 1/2 teaspoons of scallop mixture into center of each gyoza skin,
working with 1 skin at a time (cover remaining skins to keep them from drying).
Moisten edges of skin with water. Fold in half, pinching edges together to seal.
Place dumplings on a baking sheet; cover loosely with a towel to keep them from
drying.
Heat 1 teaspoon vegetable oil in a large nonstick skillet over medium- high heat.
Arrange half of dumplings in skillet; cover. Cook 5 minutes or until lightly
browned. Add 1/4 cup water; reduce heat to medium-low. Cover and simmer 5 minutes.
Remove dumplings, and keep warm. Repeat procedure with remaining dumplings, 1
teaspoon vegetable oil, and 1/4 cup water. Serve with Soy-Sesame Dipping Sauce.
Garnish with green onions and edible flowers, if desired.
Serving Size: 3 dumplings and about 1 tablespoon sauce
Source:
Copyright:
"� Cooking Light"
Yield:
"12 Appetizer servings"
- - - - - - - - - - - - - - - - - - -
NOTES : "Traditionally, these are pan-fried with a lot of oil. Using less oil and
water to pan-fry the dumplings makes them crisp on the bottom, tender on top, and
just as delicious as traditional dumplings."
Nutr. Assoc. : 904862 0 0 26086 5855 0 5617 0 0 0 2130706543 2130706543
Soy-Sesame Dipping Sauce
Recipe By :

-------- ------------ --------------------------------
2 tablespoons minced fresh green onions
2 teaspoons dark sesame oil
Combine all ingredients; stir well with a whisk. Cover; let stand at least 15
minutes before serving.
Source:
Copyright:
"� Cooking Light"
Yield:
"1 Cup"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : "In the north of China, you always have a soy-based sauce for dipping,"
Ying says. "The longer this sauce stands, the more intense the flavor gets." It's
excellent for dipping the Pan-fried Garlic-Scallop Dumplings.
Nutr. Assoc. : 0 0 20131 0 0 620
Pan-Seared Pork Cutlets with Nectarine Salsa
Recipe By :
Categories : July/Aug '98 Pork

-------- ------------ --------------------------------
1 teaspoon ground coriander
1/4 teaspoon salt
8 (2 ounce) pork loin cutlets
Cooking spray
4 cups sliced peeled nectarines
2 tablespoons chopped fresh oregano
Combine first 6 ingredients; rub mixture over both sides of pork. Heat oil in a
large nonstick skillet coated with cooking spray over medium-high heat. Add pork,
and saut� 2 minutes on each side or until done. Remove from pan; keep warm.
Add salsa and preserves to skillet, and bring to a boil. Cook 1 minute. Stir in
the nectarine slices, cilantro, and oregano, and cook mixture 1 minute or until
thoroughly heated. Serve salsa with pork.
Serving Size: 2 cutlets and 1 cup salsa
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Suggested Wine: Sauvignon Blanc
Nutr. Assoc. : 0 0 0 0 0 0 904559 0 0 1325 0 26872 0 0
Pan-Seared Scallops with Ginger-Orange Spinach
Recipe By :

-------- ------------ --------------------------------
1 tablespoon julienne-cut peeled fresh ginger
1 tablespoon sliced green onions
20 sea scallops (about 1 1/2 pounds)
1/2 cup vodka
1/4 cup dry vermouth
1 1/2 pounds chopped fresh spinach
1/2 teaspoon salt
Cooking spray
Place scallops in a shallow dish. Add vodka, vermouth, and half of ginger mixture;
toss gently. Cover and marinate in refrigerator 30 minutes.
Melt margarine in a large skillet over high heat. Add remaining ginger mixture,
and saut� 30 seconds. Add orange rind and juice, and bring to a boil. Stir in
spinach, salt, and pepper; cook 2 minutes or until spinach wilts. Remove from
skillet, and keep warm.
Remove scallops from marinade, reserving marinade. Place skillet coated with
cooking spray over high heat until hot. Add scallops; cook 1 1/2 minutes on each
side or until golden brown. Remove from skillet; keep warm. Add reserved marinade
to skillet. Bring to a boil; cook until sauce is reduced to 1/4 cup (about 5
minutes).
Arrange scallops over spinach mixture; drizzle with sauce.
Serving Size: 5 scallops, 3/4 cup spinach mixture, and 1 tablespoon sauce
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 26076 0 620 3871 0 0 4098 0 0 0 0 0 0
Parsley, Leek, and Green Onion Frittata
Recipe By :
-------- ------------ --------------------------------
1/2 cup part-skim ricotta cheese
2 tablespoons fat-free milk
1/4 teaspoon salt
4 large eggs
2 large egg whites
1 cup chopped leek
1/2 cup (1-inch) julienne-cut carrot
Combine the first 8 ingredients in a bowl, and stir with a whisk until blended.
Heat the olive oil in a large nonstick skillet over medium heat. Add chopped leek,
carrot, and chopped green onions, and saut� for 5 minutes or until tender. Add the
egg mixture; cover and cook over low heat for 8 minutes or until the frittata is
almost set.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Suggested Wine: Pinot Gris
Nutr. Assoc. : 20067 20167 20086 4938 0 3624 3218 3231 0 3891 20024 2665
Parsnip Pur�e
Recipe By :

-------- ------------ --------------------------------
8 cups (1-inch-thick) sliced parsnip (about 4
pounds)
1/2 teaspoon salt
1/4 teaspoon pepper
Cook parsnip in boiling water in a large saucepan 20 minutes or until tender;

drain.
Combine milk, salt, pepper, and broth in a 2-cup glass measure. Place parsnip in a
food processor; process until smooth, scraping sides of processor bowl
occasionally. With processor on, slowly add milk mixture through food chute,
processing until well-blended.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This can be made 3 days ahead and stored in the refrigerator. To reheat,
place in the microwave on MEDIUM for 5 minutes, stirring once halfway through.
Nutr. Assoc. : 4979 0 0 0 0
Passion-Cherry Gelatin
Recipe By :

-------- ------------ --------------------------------
1 (6-ounce) package cherry-flavored gelatin
3 cups boiling water -- divided
1 1/3 cups cold water -- divided
2 cups ice cubes -- divided
1 (16 1/2-ounce) can pitted dark sweet cherries -- drained and halved
2 (8-ounce) cans tropical fruit salad in light syrup and
passionfruit juice -- undrained (such as Dole)
2 (3-ounce) packages peach-passionfruit-flavored gelatin
Combine cherry-flavored gelatin and 1 1/2 cups boiling water in a bowl; stir until
gelatin dissolves (about 3 minutes). Add 1 cup cold water and 1 cup ice cubes;
stir until ice melts. Chill until the consistency of unbeaten egg white (about 10
to 15 minutes). Fold in cherries; pour into a 13 � 9-inch baking dish. Cover and
chill until set but not firm (about 30 minutes).
Drain fruit salad in a colander over a bowl, reserving 2/3 cup juice. Combine
peach-passionfruit-flavored gelatin and 1 1/2 cups boiling water in a bowl; stir
until gelatin dissolves (about 3 minutes). Add the reserved juice, 1/3 cup cold
water, and 1 cup ice cubes; stir until ice melts. Chill until the consistency of
unbeaten egg white (about 10 to 15 minutes). Fold in fruit salad, and spoon over
cherry mixture. Chill until firm (about 8 hours).
Description:
"There's nothing scientific about gelatin's healing properties. It
just feels good going down."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : You can substitute sugar-free gelatin for the regular variety. For a 6-
ounce box of regular, substitute the 0.6-ounce box of sugar-free. For the 3-ounce
box of regular, substitute the 0.3-ounce box of sugar-free.
Nutr. Assoc. : 2552 0 0 0 5192 1678 5144
Pasta e Fagioli
Recipe By :

-------- ------------ --------------------------------
1 pound dried navy beans
1 cup chopped onion
1/2 cup sliced carrot
1 (28-ounce) can diced tomatoes -- undrained
9 cups water
1 bay leaf
1 teaspoon salt
3/4 cup (about 4-ounces) uncooked medium elbow
macaroni
1 cup chopped fresh flat-leaf parsley
Sort and wash beans, and place in a large Dutch oven. Cover with water to 2 inches
above beans; bring to a boil, and cook for 2 minutes. Remove beans from heat;
cover and let stand for 1 hour. Drain beans in a colander.
Heat oil in pan over medium heat until hot. Add onion, carrot, and celery, and
saut� 5 minutes or until tender. Add 2 garlic cloves; cook 1 minute. Add tomatoes;
bring to a boil. Cover, reduce heat, and simmer for 10 minutes, stirring
occasionally. Add beans, 9 cups water, red pepper, and bay leaf, and bring to a
boil. Cover, reduce heat, and simmer for 1 hour and 50 minutes. Add salt, oregano,
thyme, rosemary, and 2 garlic cloves; cover and simmer 25 minutes or until beans
are tender. Discard bay leaf.
Place 2 cups bean mixture in a food processor; process until smooth. Return bean
pur�e to pan, and stir well. Add pasta; cook 7 minutes or until pasta is done.
Remove from heat; stir in parsley and black pepper. Ladle soup into bowls, and
sprinkle with cheese.
Serving Size: 1 1/2 cups soup and 1 1/2 tablespoons cheese
Description:
"Almost any bean (such as pinto or garbanzo) works in this traditional
Italian soup."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 26062 0 0 620 26066 0 0 0 0 0 0 0 620 26044 2682 0

20086
Pasta Jambalaya
Recipe By :Jack Delaney, Chantilly, Va.


-------- ------------ --------------------------------
Cooking spray
1/2 cup diced onion
1 teaspoon Cajun seasoning
1 (10-ounce) can diced tomatoes and green chiles -- undrained
3 ounces turkey kielbasa -- halved lengthwise and thinly sliced
7 cups hot cooked penne (about 3 cups tube-shaped
pasta) uncooked
1/2 cup (2 ounces) preshredded 4-cheese Mexican
recipe blend cheese (such as Sargento)
until hot. Add onion, bell pepper, and garlic; saut� 5 minutes. Add seasoning;
saut� 1 minute. Add beans, tomatoes, and kielbasa; bring to a boil. Reduce heat;
simmer 10 minutes or until thick. Combine bean mixture and pasta in a large bowl.
Top with cheese.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : "When the weather is good I ride my bicycle to work. While I'm pedaling, I
like to use the time to think about what I'm going to fix for dinner. One day, I
had pasta on the brain. So I created a pasta-based dish using a combination of two
of my favorite types of flavors: Louisianan and Southwestern. It's a spicy entr�e
that can be served either hot or cold."
�Jack Delaney, Chantilly, Va.
Nutr. Assoc. : 0 0 0 0 0 157 5304 0 2836 3993 0
Pasta Salad with Cannellini Beans and Tuna
Recipe By :
Salads

-------- ------------ --------------------------------
3 cups uncooked penne (about 10 ounces
tube-shaped pasta)
1 cup (2-inch) sliced asparagus (about 1/2
pound)
1 tablespoon stone-ground mustard
1 tablespoon minced pitted green olives
1 tablespoon water
1/4 teaspoon salt
drained
1 (7-ounce) bottle roasted red bell peppers -- drained and sliced
1 (6-ounce) can chunk light tuna in water -- drained
Cook pasta in boiling water 6 minutes. Add asparagus; cook an additional 6

minutes. Drain pasta mixture. Rinse with cold water; drain well.
Combine juice and next 6 ingredients (juice through salt). Combine pasta mixture,
olive mixture, tomato, beans, bell peppers, and tuna in a bowl; toss gently.
Description:
"Pantry staple canned beans and bottled roasted bell peppers team up
with asparagus and tomatoes in this main-dish pasta salad."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 311 2085 0 0 26473 3584 0 0 0 0 5512 4695 2473
Pasta Skillet with Tomatoes and Beans
Recipe By :

-------- ------------ --------------------------------
2 cups chopped tomato
3 cups hot cooked angel hair (about 6 ounces
uncooked pasta)
1/2 teaspoon salt
1 (15 1/2-ounce) can chickpeas (garbanzo beans) -- drained
1/2 cup (2 ounces) grated Asiago cheese
Heat oil in a large nonstick skillet over medium-high heat. Add tomato and garlic,
and saut� 2 minutes. Add pasta, basil, salt, pepper, and chickpeas; cook 2
minutes. Place mixture in a bowl; stir in cheese and vinegar, and garnish with
basil, if desired.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 620 2845 0 0 0 2603 25000 0 0
Pasta with Arugula and Shaved Parmesan
Recipe By :

-------- ------------ --------------------------------
2 1/4 cups chopped plum tomato
1 1/2 tablespoons extra-virgin olive oil
1/4 teaspoon salt
4 cups hot cooked gemelli or fusilli (about 8
ounces uncooked pasta twists)
3 cups torn trimmed arugula
2 ounces shaved fresh Parmesan cheese
Combine the first 7 ingredients in a large bowl. Add pasta and arugula, and toss
gently. Place 2 cups pasta mixture in each of 4 bowls, and sprinkle with cheese.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
NOTES : Arugula is a peppery green found next to the fresh herbs in your
supermarket. While it won't have the same bite, you can substitute spinach, if
desired.
Nutr. Assoc. : 0 2678 0 0 0 0 620 2836 49 4925
Pasta with Asiago Cheese and Spinach
Recipe By :

-------- ------------ --------------------------------
4 ounces sun-dried tomatoes -- packed without oil (about 2 cups)
1/8 teaspoon salt
6 cups hot cooked cavatappi (about 12 ounces
uncooked ridged spiral pasta)
1 (10-ounce) bag fresh spinach -- torn
cheese
Combine boiling water and sun-dried tomatoes in a bowl; let stand 30 minutes.
Drain and chop.
Combine tomatoes, oil, salt, pepper, and garlic in a large bowl. Add pasta and
spinach; toss gently. Sprinkle with cheeses; toss gently.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat;
NOTES : Fusilli, penne, or any other medium-sized pasta can be substituted for the
cavatappi.
Nutr. Assoc. : 0 0 0 0 0 0 2836 20228 25000 20086
Pasta with Caramelized Onions, Mushrooms, and Bell Pepper

Recipe By :

-------- ------------ --------------------------------
3 cups (about 8 ounces) sliced mushrooms
2 cups (3 � 1/4-inch) julienne-cut red bell
pepper
2 1/2 cups Caramelized Onions -- (about 8 cups uncooked)
1/2 teaspoon salt
OR
8 cups hot cooked farfalle (about 1 pound
uncooked bow tie pasta)
Oregano sprigs (optional)
Heat olive oil in a large nonstick skillet coated with cooking spray over medium-
high heat. Add sliced mushrooms and bell pepper; saut� 4 minutes. Add minced
garlic, and saut� 30 seconds. Add Caramelized Onions, chicken broth, salt, black
pepper, and red pepper; bring to a simmer. Remove from heat; stir in sour cream
and oregano. Serve over pasta, and garnish with oregano sprigs, if desired.
Serving Size: 1 1/3 cups pasta and 2/3 cup onion mixture
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 26015 4977 20164 0 0 0 0 0 3002 0 3390 0 2130706543 2845

1016
Caramelized Onions
Recipe By :

-------- ------------ --------------------------------
Cooking spray
Source:
Copyright:
"� Cooking Light"
Yield:
"1 Cup"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates

Nutr. Assoc. : 0 0 4712
Pasta with Three-Herb Pesto
Recipe By :

-------- ------------ --------------------------------
3 cups fresh basil leaves
1/2 cup fresh parsley sprigs
1/4 cup fresh oregano leaves
2 tablespoons pine nuts -- toasted
1 tablespoon grated fresh Parmesan cheese
1/4 teaspoon salt
4 garlic cloves
8 cups mixed hot cooked pasta (such as farfalle,
penne, and shells)
Place first 7 ingredients in a food processor; process until smooth. With

processor on, slowly pour oil through food chute; process until well-blended. Toss
with pasta.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Most any kind of leftover dried pasta will work in this vegetarian main
dish.
Nutr. Assoc. : 3333 20143 3390 1126 0 0 620 0 2836
Peach Melba Crisp
Recipe By :

-------- ------------ --------------------------------
6 cups sliced peeled peaches (about 3 pounds)
1 cup raspberries
1 tablespoon granulated sugar
Cooking spray
1 tablespoon seedless raspberry jam -- melted
Lightly spoon flour into a dry measuring cup, and level with a knife. Combine
flour, 1/4 cup granulated sugar, and brown sugar in a bowl; cut in margarine with
a pastry blender or 2 knives until mixture resembles coarse meal.
Combine sliced peaches and lemon juice in a large bowl, and toss gently to coat.
Add raspberries, 1 tablespoon granulated sugar, and cornstarch, and toss gently.
Spoon fruit mixture into an 8-inch square baking dish coated with cooking spray,
and drizzle raspberry jam evenly over fruit mixture. Sprinkle with flour mixture.
Bake at 375� for 45 minutes or until brown.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
Yield:
"6 cups"
T(Baking Time):
"0:45"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 1 Fat; 1
NOTES : An easy way to peel peaches is to drop them into boiling water for about a
minute. Cool after removing. The skins should slip off easily.
Nutr. Assoc. : 0 0 0 2394 4980 0 1232 0 0 0 4684
Peach-Blueberry Cobbler
Recipe By :

-------- ------------ --------------------------------
1/2 cup sugar
3 cups coarsely chopped peeled peaches
2 cups blueberries
Cooking spray
3 tablespoons sugar
1/4 teaspoon salt
6 tablespoons low-fat buttermilk
Mint sprigs (optional)
Combine first 4 ingredients in a large bowl. Add peaches, blueberries, lemon

juice, and vanilla, and toss gently. Spoon mixture into an 8-inch square baking
dish coated with cooking spray. Bake mixture at 400� for 15 minutes.
and next 4 ingredients (flour through salt) in a medium bowl; cut in margarine
with a pastry blender or 2 knives until mixture resembles coarse meal. Add
buttermilk; stir just until flour mixture is moist.
Turn dough out onto a lightly floured surface; knead lightly 3 times. Roll dough
to about a 1/4-inch thickness; cut into 16 biscuits using a 2-inch biscuit cutter.
Remove dish from oven; arrange biscuits on top of hot fruit mixture. Bake an
additional 20 minutes or until biscuits are golden. Garnish with mint sprigs, if
desired.
Serving Size: 1/2 cup cobbler and 2 biscuits
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Prepare the biscuit topping while the fruit mixture bakes in the oven.
Nutr. Assoc. : 0 0 0 0 1068 175 0 0 0 0 0 0 0 0 5136 25045 0
Peach-Nectarine Cornmeal Cobbler
Recipe By :

-------- ------------ --------------------------------
3 cups sliced nectarines (about 1 1/2 pounds)
3 cups sliced peeled peaches (about 1 1/2 pounds)
1 1/2 tablespoons sugar
1 1/2 teaspoons cornstarch
1/3 cup sugar
1/4 teaspoon salt
1 tablespoon sugar
Combine first 5 ingredients in a large bowl; stir gently. Spoon into a 9-inch
square baking pan.
and next 5 ingredients (flour through salt) in a medium bowl; cut in margarine
with a pastry blender or 2 knives until mixture resembles coarse meal. Add milk,
stirring just until moist. Drop dough onto fruit mixture to form 9 mounds;
sprinkle with 1 tablespoon sugar. Bake at 375� for 40 minutes or until topping is
golden brown.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:40"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 1 Fat; 1/2
Other Carbohydrates
Nutr. Assoc. : 4980 4980 0 0 0 0 0 0 0 0 0 2394 4938 0
Peach-Streusel Kuchen
Recipe By :
June '98

-------- ------------ --------------------------------
1/2 teaspoon ground ginger
1/4 teaspoon salt
1/4 cup water
Cooking spray
1/4 teaspoon salt
1 tablespoon light-colored corn syrup
3 cups sliced peeled ripe peaches (about 2
pounds)
Combine with granulated sugar, baking powder, ginger, baking soda, and 1/4
teaspoon salt in a bowl. Combine yogurt and next 5 ingredients (yogurt through
egg); add to flour mixture, stirring just until moist. Spoon batter into a 13 � 9-
inch baking pan coated with cooking spray, spreading evenly.
Lightly spoon 3/4 cup flour into a dry measuring cup; level with a knife. Combine
with brown sugar, cinnamon, and 1/4 teaspoon salt; cut in margarine and corn syrup
with a pastry blender or 2 knives until mixture resembles coarse meal. Combine 1/2
cup streusel mixture and peaches in a bowl; arrange peach mixture evenly over
batter. Sprinkle with remaining streusel mixture. Bake kuchen at 375� for 50
minutes or until a wooden pick inserted in center comes out clean. Cool on a wire
rack.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:50"
- - - - - - - - - - - - - - - - - - -
NOTES : Before peeling the peaches, place them in boiling water for 30 seconds,
then plunge them into cold water. The skins should peel off easily.
Nutr. Assoc. : 0 0 0 0 0 0 20159 0 0 0 0 0 0 0 0 0 0 2394 3927 4980 0
Peanut Butter-Granola Gorp
Recipe By :
Categories : May '98 Snacks

-------- ------------ --------------------------------
1/4 cup creamy peanut butter
1/4 cup maple-flavored syrup
1 cup low-fat granola with raisins (such as
Kellogg's Low-fat Granola with Raisins)
32 tiny fat-free pretzels -- broken into small pieces
Cooking spray
Craisins)
Combine peanut butter and syrup in a small microwave-safe bowl. Microwave at HIGH
30 seconds or until hot; stir well. Place granola and pretzels in a large bowl;
pour peanut butter mixture over granola mixture, stirring to coat. Spread mixture
in a single layer on a jelly-roll pan coated with cooking spray. Bake at 300� for
25 minutes, stirring twice. Stir in raisins and cranberries; return pan to oven.
Turn oven off; cool mixture in closed oven 30 minutes. Remove from oven; cool
completely.
Source:
Copyright:
"� Cooking Light"
Yield:
"3 1/2 Cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : For a quick, on-the-go snack, store this crunchy trail mix in small,
plastic zip-top bags.
Nutr. Assoc. : 5011 866 25049 924 0 0 1103 0
Penne with Spinach, Feta, and Olives
Recipe By :

-------- ------------ --------------------------------
6 cups hot cooked penne (about 12 ounces uncooked
tube-shaped pasta)
2 cups chopped spinach
2 tablespoons capers
3/4 cup (3 ounces) crumbled Feta cheese
Combine first 3 ingredients in a large bowl. Add pasta, spinach, olives, capers,
and cheese; toss well.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Suggested Wine: Sauvignon Blanc
NOTES : Ziti, rigatoni, or any other medium-sized pasta can be substituted for the
penne.
Any kind of olive may be used instead of kalamatas, but the flavor won't be as
intense.
Nutr. Assoc. : 0 0 620 2836 0 2678 2478 3272
Picadillo
Recipe By :
June '98 Main Dish

-------- ------------ --------------------------------
1 1/2 cups chopped onion
1 jalape�o pepper -- seeded and finely chopped
1 large garlic clove -- minced
1 pound ground sirloin
1 1/2 cups chopped peeled Granny Smith apple (about 1
large)
1/2 cup water
1/4 cup sliced pimento-stuffed olives
1/4 cup raisins
3/4 teaspoon salt
1/4 teaspoon pepper
1 (14.5-ounce) can diced tomatoes -- undrained
Heat the oil in a large Dutch oven over medium-high heat. Add onion, and saut� 3
minutes. Add jalape�o and garlic, and saut� 1 minute. Add beef to pan, and saut� 3
minutes or until browned, stirring to crumble. Stir in the apple and next 7
ingredients (apple through tomatoes), and bring to a boil. Reduce heat, and
simmer, uncovered, 30 minutes or until sauce is slightly thick. Remove from heat,
and stir in almonds.

Description:
"This traditional Latin dish consists of a ground meat-tomato sauce
flavored with sweet spices, raisins, olives or capers, and almonds."
Cuisine:
"Latin"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 1 Fruit; 1
Serving Ideas : Serve it with warm flour tortillas.
Nutr. Assoc. : 0 0 26360 0 9018 26658 0 3584 4680 0 0 2705 2470 0
Picadillo Empanaditas
Recipe By :
Categories : Appetizers International
July/Aug '98

-------- ------------ --------------------------------
1/4 pound ground round
3 tablespoons finely chopped onion
3 tablespoons finely chopped green bell pepper
3 tablespoons raisins -- chopped
2 tablespoons diced pimento
1 tablespoon capers -- chopped
1/2 teaspoon bottled habanero sauce or other hot sauce
1/8 teaspoon salt
Cooking Spray
Cook beef in a small nonstick skillet over medium-high heat until browned,
stirring to crumble. Drain well, and return beef to pan. Add onion, bell pepper,
and garlic, and saut� 5 minutes or until tender. Remove from heat, and stir in
raisins and next 5 ingredients (raisins through salt).
Divide the pizza crust dough into 18 portions; cover dough, and let rest 5
minutes. Shape each dough portion into a ball, and roll each portion into a 3-inch
circle on a lightly floured surface. Spoon 2 level teaspoons of beef mixture onto
half of each dough circle. Moisten edges of dough with water. Fold dough over beef
filling, and press edges together to seal. Place empanaditas on a large baking
sheet coated with cooking spray. Lightly coat tops of empanaditas with cooking
spray. Bake at 425� for 10 minutes or until lightly browned.
Serving Size: 2 empanaditas
Description:
"Empanadas are pastry turnovers filled with savory meats and/or
vegetables. Our smaller versions, eaten as appetizers, are called
empanaditas. Picadillo is a traditional Cuban mixture consisting of
ground beef and seasonings."
Cuisine:
"Latin"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 20088 0 4680 4487 2478 0 20151 0 5667 0
Pickled Fish
Recipe By :

-------- ------------ --------------------------------
1 cup water
1 cup dry white wine
1 tablespoon finely chopped seeded jalape�o pepper
1 teaspoon paprika
1/2 teaspoon salt
5 garlic cloves -- thinly sliced
5 black peppercorns
1 whole clove
1 1/4 pounds skinned swordfish fillets -- cut crosswise into thin
slices
1 medium orange -- thinly sliced
1 medium lemon -- thinly sliced
3 cups torn iceberg lettuce
Chopped fresh fennel fronds -- optional
Combine the first 11 ingredients in a large saucepan, and bring to a boil. Add
swordfish; reduce heat, and simmer for 5 minutes. Spoon mixture into a shallow
dish, and cool. Stir in olive oil; cover and chill at least 24 hours. Remove
swordfish from marinade with a slotted spoon, discarding marinade.
Arrange orange and lemon slices on a lettuce-lined platter. Top with swordfish,
and garnish with fennel fronds, if desired.
Serving Size: about 2 ounces fish
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 26061 0 0 0 0 3365 2261 2719 2314 3924 0 0 26102

20020
Pierogi
Recipe By :
Pasta

-------- ------------ --------------------------------
1 cup diced peeled Yukon gold or baking potato
(about 6 ounces)
1 teaspoon butter
2 ounces light processed cheese (such as Velveeta
Light)
1/2 teaspoon caraway seeds -- crushed
1/2 teaspoon salt
1/2 teaspoon salt
1/3 cup water
2 quarts water
Cooking spray
3 tablespoons butter
1 cup vertically sliced onion
1/2 cup vertically sliced fennel bulb
Cook potato in boiling water in a medium saucepan 10 minutes or until tender.

Drain potato in a colander over a bowl, reserving 2 tablespoons cooking liquid.
Return potato to pan. Add reserved cooking liquid; beat at medium speed of mixer
until smooth. Set aside.
Melt 1 teaspoon butter in pan over medium heat. Add chopped onion; saut� 5 minutes
or until tender. Remove from heat; stir in potato, cheese, and next 4 ingredients
(cheese through white pepper). Cover and set aside.
Lightly spoon 2 cups flour into a dry measuring cup; level with a knife. Combine
with 1/2 teaspoon salt in a large bowl; make a well in center of mixture. Stir in
1/3 cup water and eggs. Turn dough out onto a lightly floured surface, kneading
lightly 4 to 5 times. (Dough may appear dry but will moisten while kneading.)
Cover and let rest 10 minutes.
Divide dough into 5 equal portions. Working with 1 portion at a time (cover
remaining dough to keep from drying), roll each portion to a 1/8- inch thickness
on a lightly floured surface. Cut 5 circles with a 3-inch round cutter, discarding
dough scraps. Spoon 2 level teaspoons potato mixture onto half of each circle.
Moisten edges of dough with water. Fold dough over filling; press edges together
with floured hands to seal. Place pierogi on a large baking sheet sprinkled with
1/3 cup flour. Cover. Repeat procedure with remaining dough and potato filling.
Bring 2 quarts water to a boil in a Dutch oven; add 5 pierogi. Cook 3 minutes or
until pierogi float to surface. Remove pierogi with a slotted spoon; place on a
wire rack coated with cooking spray. Repeat procedure with remaining pierogi.
Melt 1 1/2 tablespoons butter in a large nonstick skillet over medium heat. Add
1/2 cup sliced onion and 1/4 cup fennel; saut� 10 minutes or until tender. Add 12
pierogi; saut� 5 minutes or until thoroughly heated and lightly browned. Set
aside. Repeat procedure with remaining butter, onions, fennel, and pierogi. Serve
immediately.
Serving Size: 5 pierogi
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 1/2
NOTES : Set aside a Saturday afternoon to make a batch. If you don't want to cook
all of them, you can freeze some for later. They can go right from the freezer
into a pot of boiling water.
Nutr. Assoc. : 4600 0 0 343 0 252 0 0 0 0 0 3218 0 0 0 0 20230 3267
Pineapple-and-Scallop Fried Rice

Recipe By :
Categories : Fish And Shellfish Main Dish
May '98 Rice

-------- ------------ --------------------------------
4 ounces bay scallops
3 cups cooked short-grain rice
1 cup coarsely chopped pineapple
1/4 teaspoon salt
1/4 teaspoon pepper (1/4 to 1/2 teaspoon)
1/2 tablespoon minced fresh cilantro
Heat the oil in a large nonstick skillet over medium-high heat. Add ginger and
garlic; stir-fry 2 minutes or until lightly browned. Add scallops; stir-fry 3
minutes or until the scallops are done. Add rice, pineapple, juice, salt, and
pepper; stir-fry 2 minutes or until thoroughly heated. Sprinkle with cilantro.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2
NOTES : "As we all know, rice is the basis of every Chinese meal. This is an ideal
dish to make if you are in a hurry and want to use any leftover rice you may
have."
Nutr. Assoc. : 0 26086 620 2161 640 4494 0 0 1091 0
Pineapple-Coconut Rice
Recipe By :

-------- ------------ --------------------------------
1 cup diced onion
2 teaspoons minced fresh thyme
OR
1/4 teaspoon pepper
3/4 cup uncooked basmati or long-grain rice
1 1/2 cups diced fresh pineapple
1 cup water
2 tablespoons flaked sweetened coconut
1/2 teaspoon salt
Heat olive oil in a large saucepan over medium heat. Add diced onion, minced
thyme, and pepper, and saut� 2 minutes. Add rice, and cook 1 minute. Stir in the
pineapple and remaining ingredients, and bring to a boil. Cover, reduce heat, and
simmer 20 minutes or until rice is done and liquid is absorbed.
Serving Size: 1 cup
Description:
"This lively side dish brightens up a simple fish or pork entr�e."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 2130706543 0 0 0 2155 20153 0 0 0 5226 0
Pineapple-Rum Bread Pudding
Recipe By :

-------- ------------ --------------------------------
1 1/2 cups cubed fresh pineapple
1/2 cup rum
Cooking spray
8 cups (1/2-inch) cubed French bread (about 16
[1-ounce] slices)
3 cups 2% reduced-fat milk
1 tablespoon molasses
2 teaspoons minced peeled fresh ginger
5 large egg whites
2 large eggs
Combine the first 3 ingredients in a bowl, and toss gently to coat. Spoon
pineapple mixture into a 13 � 9-inch baking dish coated with cooking spray.
Place bread cubes in a single layer on a jelly-roll pan. Bake at 325� for 15
minutes or until toasted. Combine milk and remaining ingredients in a large bowl.
Add bread cubes; toss gently. Let mixture stand 15 minutes. Spoon bread mixture
over pineapple. Bake at 325� for 35 minutes or until pudding is set. Serve warm or
at room temperature.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 20154 0 0 0 20157 20001 0 0 26086 0 0 0 3231 3218
Pita Chips
Recipe By :

-------- ------------ --------------------------------
3 (6-inch) pitas
Split pitas, and cut each into 8 wedges. Place wedges in a single layer on a
baking sheet. Bake for 20 minutes or until crisp.
Description:
"These simple baked pita chips have a fraction of the fat found in
store-bought varieties."
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:20"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 1140
Pizza with Caramelized Onions, Feta, and Olives
Recipe By :
Categories : April '98

-------- ------------ --------------------------------
1 package dry yeast (about 2 1/4 teaspoons)
1/4 teaspoon sugar
1/3 cup cool water
1 tablespoon fat-free milk
Cooking spray
1 tablespoon cornmeal
2 1/2 cups Caramelized Onions -- (about 8 cups uncooked)
1/4 teaspoon pepper
1/4 cup coarsely chopped pitted kalamata olives
Dissolve yeast and sugar in warm water in a small bowl, and let stand 5 minutes.
Stir in cool water, milk, and olive oil. Lightly spoon flour into dry measuring
cups; level with a knife. Place flour and 1/4 teaspoon salt in a food processor,
and pulse 2 times or until blended. With processor on, slowly add yeast mixture
through food chute, and process until dough forms a ball. Process dough an
additional minute. Turn dough out onto a lightly floured surface, and knead
lightly 4 to 5 times.
dough, and let rise in a warm place (85�), free from drafts, 1 hour or until
doubled in bulk.

Punch dough down; cover and let rest 15 minutes. Roll dough into a 14-inch circle
on a lightly floured surface. Place dough on a 15-inch pizza pan or baking sheet
sprinkled with cornmeal.
Combine Caramelized Onions, 1/4 teaspoon salt, pepper, and garlic. Spread onion
mixture over dough. Sprinkle feta and olives over onion mixture. Bake at 450� for
18 minutes or until browned.
Description:
"This pizza is a variation on a classic dish from the South of France
called pissaladi�re. Our version omits the original's anchovies."
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:18"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 26366 0 5472 0 4938 0 0 0 0 0 0 0 0 20048 26531
Caramelized Onions
Recipe By :

-------- ------------ --------------------------------
Cooking spray
Source:
Copyright:
"� Cooking Light"
Yield:
"1 Cup"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates

Nutr. Assoc. : 0 0 4712
Pizza with Sweet Peppers and Mozzarella
Recipe By :
Categories : May '98 Pizza

-------- ------------ --------------------------------
1 package dry yeast (about 2 1/4 teaspoons)
2 tablespoons cornmeal -- divided
1 teaspoon salt
Cooking spray
1 cup (4 ounces) shredded part-skim Mozzarella
cheese -- divided
cheese -- divided
2 red bell peppers -- roasted, peeled, and cut into strips
2 orange bell peppers -- roasted, peeled, and cut into
strips
2 teaspoons minced fresh oregano
Dissolve yeast in warm water in a large bowl; let stand 5 minutes. Lightly spoon
flour into dry measuring cups; level with a knife. Add 1 1/2 cups flour, 1
tablespoon cornmeal, oil, and salt to yeast mixture; stir well until smooth (dough
will be sticky). Turn dough out onto a lightly floured surface. Knead until smooth
and elastic (about 10 minutes); add enough of remaining flour, 1 tablespoon at a
time, to prevent dough from sticking to hands.
bulk. Punch dough down; cover and let rest for 5 minutes. Roll dough into a 10 �
8-inch rectangle on a lightly floured surface. Place dough on a baking sheet
coated with cooking spray and sprinkled with 1 tablespoon cornmeal. Cover and let
rise 20 minutes or until puffy.
Sprinkle dough with 3/4 cup Mozzarella and 1/4 cup Parmesan cheese, leaving a 1-
inch margin around the edges. Combine bell peppers and remaining ingredients;
spoon evenly over cheese. Sprinkle 1/4 cup Mozzarella and 1/4 cup Parmesan cheese
over the bell pepper mixture. Bake at 475� for 18 minutes or until cheese melts.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Although it's a little higher in fat and sodium, you can use a premade
pizza crust in place of the homemade crust.
Nutr. Assoc. : 26366 5472 0 0 0 0 0 921 20086 4695 5630 0 0 0 0 620
Plum Betty
Recipe By :

-------- ------------ --------------------------------
5 cups sliced plums (about 1 1/2 pounds)
2/3 cup sugar
3 tablespoons apple juice
3/4 cup soft oatmeal-raisin cookie crumbs (about 3
cookies, such as Archway)
Cooking spray
Combine first 4 ingredients in a bowl, and toss gently.
Combine the breadcrumbs, cookie crumbs, and margarine; toss with a fork. Sprinkle
1/3 cup breadcrumb mixture in bottom of a 1 1/2-quart casserole coated with
cooking spray. Top with half of plum mixture; sprinkle with 1/3 cup breadcrumb
mixture. Top with remaining plum mixture; sprinkle with remaining breadcrumb
mixture. Cover with lid; bake at 350� for 35 to 40 minutes. Uncover; bake an
additional 15 minutes or until bubbly.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Serving Ideas : We found that this betty, which consists of layered fruit, sugar,
and breadcrumbs or cookie crumbs, is even better when served warm with low-fat
vanilla ice cream.
Nutr. Assoc. : 1021 0 0 0 0 5899 4098 0
Plum Ice Cream with Plum-Cognac Sauce
Recipe By :

-------- ------------ --------------------------------
3 cups diced ripe red or purple-skinned plums
(about 6 plums)
3/4 cup sugar
2 tablespoons cognac or apple juice
1/4 cup slivered almonds -- toasted
Combine the plums and sugar in a medium saucepan; cook over medium heat 5 minutes
or until plums are tender and sugar is dissolved. Place plum mixture in a food
processor; process until smooth. Strain plum mixture through a sieve into a bowl
to measure 2 1/4 cups pur�e, and discard solids. Cover and chill completely.
Combine 1 1/2 cups plum pur�e and milk in the freezer can of an ice-cream freezer;
freeze according to manufacturer's instructions. Spoon ice cream into a freezer-
safe container; cover and freeze until firm (about 1 hour).
Combine 3/4 cup plum pur�e and cognac in a small bowl. Spoon over ice cream, and
sprinkle with slivered almonds.
Serving Size: 1/2 cup ice cream, 1 1/2 tablespoons sauce, and 1 1/2 teaspoons
almonds
Source:
Copyright:
"� Cooking Light"
T(Freezing Time):
"1:00"
- - - - - - - - - - - - - - - - - - -
NOTES : Use red-skinned, deep-purple, or black-skinned plums in order to give this

ice cream a delicate rosy hue.
Nutr. Assoc. : 4526 0 20001 25 0
Plum-Streusel Kuchen
Recipe By :
June '98

-------- ------------ --------------------------------
1/2 cup sugar
1/3 cup sugar
1/4 teaspoon salt
2 tablespoons water
1 large egg
Cooking spray
2 cups sliced plums (about 3/4 pound)
Lightly spoon flour into dry measuring cups; level with a knife.
Place 1/3 cup flour, 1/2 cup sugar, and ground cinnamon in a food processor, and
pulse the mixture 2 to 3 times. With processor on, slowly add the oil and corn
syrup through food chute, processing until the mixture resembles coarse meal.
Remove the streusel mixture from the food processor, and set aside.
Place 1 1/3 cups flour, 1/3 cup sugar, baking powder, and salt in a food
processor, and pulse mixture 2 to 3 times. Add the margarine, and process until
mixture resembles coarse meal. Place margarine mixture in a large bowl.
Combine yogurt, water, vanilla, rind, and egg, and stir with a whisk. Stir yogurt
mixture into margarine mixture in a large bowl until blended. Spoon batter into a
9-inch round cake pan coated with cooking spray. Sprinkle half of streusel mixture
evenly over batter. Top with plums, arranging in a circular pattern. Sprinkle the
remaining streusel mixture evenly over the plums.
Bake kuchen at 400� for 45 minutes or until a wooden pick inserted in center comes
out clean. Cool on a wire rack.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:45"
- - - - - - - - - - - - - - - - - - -
NOTES : Almost every German cook's repertoire contains a plum kuchen. Any type of
plum will work in this recipe.
Nutr. Assoc. : 0 0 0 0 3927 0 0 0 2394 20159 0 0 0 0 0 4531
Polenta with Roasted Vegetables
Recipe By :
Vegetables

-------- ------------ --------------------------------
4 cups (1-inch) pieces zucchini (about 2 medium)
2 1/2 cups (1-inch) pieces red bell pepper (about 2
peppers)
1 cup (1-inch) pieces red onion
Cooking spray
1 1/2 tablespoons balsamic vinegar
1/4 teaspoon black pepper -- divided
2 (16-ounce) tubes polenta -- each cut crosswise into 12 slices
1/4 teaspoon salt
1/2 cup (2 ounces) crumbled goat cheese or feta
cheese
Basil sprigs -- optional
Combine first 4 ingredients in a large bowl; arrange in a single layer on a jelly-

roll pan coated with cooking spray. Bake at 475� for 25 minutes or until tender,
stirring after 15 minutes. Stir in basil, vinegar, and 1/8 teaspoon black pepper.
Preheat broiler. Place polenta slices on a baking sheet coated with cooking spray;
sprinkle with salt and 1/8 teaspoon black pepper. Broil 7 minutes on each side or
until lightly browned. Spoon roasted vegetables over polenta; sprinkle with
cheese. Garnish with basil, if desired.
Serving Size: 1 cup vegetables, 6 polenta slices, and 2 tablespoons cheese
Source:
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:40"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 5663 4695 4712 0 0 0 0 0 26538 0 26128 3333
Pork Fricassee with Sweet Potatoes
Recipe By :
Pork

-------- ------------ --------------------------------
1/2 teaspoon salt
1/4 teaspoon pepper
1 pound boned pork loin -- cut into 1-inch cubes
1 cup chopped onion
1 cup dry vermouth
3 cups cubed (1-inch) peeled sweet potato (about
1 pound)
1 tablespoon chopped fresh rubbed sage
OR
1/2 teaspoon dried rubbed sage
1 (8-ounce) package mushrooms -- quartered
Combine flour, salt, and pepper in a shallow dish; dredge pork in flour mixture.
Heat vegetable oil in a large Dutch oven over medium-high heat. Add pork and
onion, and saut� 4 minutes. Stir in vermouth and broth, scraping pan to loosen
browned bits. Add potato and remaining ingredients; bring to a boil. Cover, reduce
heat, and simmer 40 minutes, stirring occasionally.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
Yield:
"7 cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 26384 0 0 0 0 5212 3403 0 2130706543 0 0
Pork Saut� with Spicy Corn
Recipe By :
Categories : July/Aug '98 Pork

-------- ------------ --------------------------------
8 (2-ounce) boned center-cut loin pork chops (1/4 inch
thick)
Cooking spray
1 teaspoon unsalted dry-roasted peanuts -- finely chopped
2 teaspoons brown sugar
Combine corn kernels and milk in a large saucepan. Bring the corn mixture to a
boil over medium heat; reduce heat, and simmer 20 minutes, stirring frequently.
Strain the corn mixture through a sieve over a bowl, reserving liquids and solids.
Sprinkle pork chops with black pepper. Place reserved corn liquid in a shallow
dish. Dip one side of each chop in corn liquid; dredge in flour.
Heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray over
medium-high heat until hot. Place 4 pork chops, floured sides down, in pan, and
cook 2 minutes. Turn the pork chops over, and cook 2 minutes or until done. Repeat
the procedure with 1 teaspoon oil and the remaining pork chops. Set the pork chops
aside, and keep warm.
Add onions to skillet, and saut� for 30 seconds over medium-high heat. Add
reserved corn solids and peanuts; saut� 4 minutes. Add soy sauce, sugar, and red
pepper; saut� 4 minutes or until liquid evaporates. Place 2 pork chops on each of
4 plates; top each serving with 1/2 cup corn mixture.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat;
NOTES : Here, the corn kernels infuse the milk, giving it extra body and corn
flavor.
Nutr. Assoc. : 3357 4039 4559 0 0 0 0 0 3199 0 0 0
Portuguese Kale-and-Potato Chowder
Recipe By :
Categories : March '98 Soups And Stews

-------- ------------ --------------------------------
1 cup (about 6-ounces) sliced turkey kielbasa
2 pounds cubed peeled baking potato
3/4 teaspoon salt
1/8 teaspoon pepper
5 cups (about 3/4 pound) thinly sliced kale or
turnip greens
Heat a large Dutch oven over medium-high heat until hot. Add kielbasa; saut� 10
minutes or until done. Remove kielbasa from pan. Heat oil in pan over medium-high
heat until hot. Add onion and garlic; saut� 5 minutes. Add milk, potato, salt, and
pepper; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until potato
is very tender.
Remove the potato mixture from heat, and beat at medium speed of a mixer until
smooth. Stir in the kielbasa and kale, and cook for 10 minutes or until thoroughly
heated.
Description:
"Many people still want the flavor of bacon or sausage, but not the
fat that comes with it. Here, kielbasa is used as a smoky seasoning,
but this national soup of Portugal is great without it, too."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1
Nutr. Assoc. : 553 0 0 620 0 4600 0 0 773
Potato-Pesto Bake
Recipe By :

-------- ------------ --------------------------------
1 tablespoon slivered almonds -- toasted
2 garlic cloves
1 cup basil leaves
1 cup parsley sprigs
2 tablespoons fat-free, less-sodium chicken broth
2 tablespoons (1/2 ounce) finely grated fresh Romano
cheese
1/2 teaspoon salt
Cooking spray
6 cups (1/8-inch-thick) sliced red potatoes
(about 2 pounds) -- divided
2 tablespoons (1/2 ounce) finely grated fresh Romano
cheese -- divided
1/2 cup fat-free, less-sodium chicken broth
Drop the almonds and garlic through food chute with food processor on, and process
until minced. Add basil and parsley; process until finely chopped. Add 2
tablespoons broth, 2 tablespoons cheese, lemon juice, 2 teaspoons oil, and salt;
Spread 2 teaspoons oil in an 11 � 7-inch baking dish coated with cooking spray.
Arrange 2 cups potatoes in bottom of baking dish; spread 3 tablespoons basil
mixture over potatoes, and sprinkle with 2 teaspoons cheese. Repeat the procedure
with 2 cups potatoes, 3 tablespoons basil mixture, and 2 teaspoons cheese. Top
with 2 cups potatoes.
Microwave 1/2 cup broth at HIGH 1 1/2 minutes or until very hot. Pour over
potatoes; spread remaining basil mixture over potatoes. Cover with foil; bake at
425� for 45 minutes. Uncover; sprinkle with 2 teaspoons cheese, and bake an
additional 15 minutes or until tender.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 620 3333 0 20116 20087 0 0 0 0 4716 1281 20116
Potato-Portobello Salad
Recipe By :
Categories : July/Aug '98 Salads

-------- ------------ --------------------------------
5 cups (1/4-inch-thick) sliced red potato (about
2 1/4 pounds)
1/2 teaspoon dried basil
2 portobello mushroom caps -- thinly sliced
Place potato in a saucepan, and cover with water; bring to a boil. Reduce heat,
and simmer 10 minutes or until tender; drain. Cool.
Combine green onions and next 10 ingredients (onions through garlic) in a large
bowl. Add potato and mushrooms, and toss well.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
Yield:
"8 cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : "I'm an allergist with a private practice on Long Island. But before that,
I worked for five years as a professional chef. My wife insists that I try to cook
healthful recipes. I like to add portobello mushrooms to recipes because they have
a nice earthy taste."
�Joseph D'Amore, M.D., Laurel Hollow, N.Y.
Nutr. Assoc. : 4716 0 0 0 2478 0 0 0 0 0 0 620 4197
Potato-Vegetable Au Gratin
Recipe By :

-------- ------------ --------------------------------
5 cups cubed red potato (about 1 1/2 pounds)
2 cups broccoli florets
2 cups sliced carrot
1 cup chopped onion
3/4 cup (3 ounces) shredded sharp Cheddar cheese -- divided
1/2 teaspoon salt
1/2 teaspoon pepper
Cooking spray
Steam potato, covered, for 20 minutes or until tender. Drain and return to pan;
partially mash with a potato masher.
Steam the broccoli, sliced carrot, and chopped onion, covered, for 10 minutes or
until tender.
Combine the potato, steamed vegetables, milk, 1/2 cup cheese, basil, salt, and
pepper in a large bowl. Spoon the potato mixture into a 2-quart- deep baking dish
coated with cooking spray, and top with 1/4 cup cheese. Bake potato mixture,
uncovered, at 375� for 20 minutes.
Serving Size: 1 cup
Description:
"In this vegetable gratin, the potatoes are partially mashed instead
of layered."
Source:
Copyright:
"� Cooking Light"
Yield:
"8 cups"
T(Baking Time):
"0:20"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 4716 2358 0 0 20001 4908 3332 0 0 0
Power Biscotti
Recipe By :
July/Aug '98 Snacks

-------- ------------ --------------------------------
3/4 cup sugar
1/4 teaspoon salt
1/3 cup chunky peanut butter
2 large eggs
2 large egg whites
Cooking spray
sugar, baking soda, and salt in a large bowl. Combine peanut butter, vanilla,
eggs, and egg whites in a medium bowl, stirring well with a whisk; add to flour
mixture, stirring just until blended.
Turn dough out onto a lightly floured surface; shape dough into a 10-inch-long
roll. Place roll on a baking sheet coated with cooking spray; flatten to 1-inch
thickness. Bake at 325� for 35 minutes. Remove roll from baking sheet; cool 10
minutes on a wire rack. Reduce oven temperature to 300�.
Cut roll diagonally into 18 (1/2-inch) slices. Place slices, cut sides down, on
baking sheet. Bake at 300� for 20 minutes. Turn cookies over; bake an additional
20 minutes (cookies will be slightly soft in center but will harden as they cool).
Remove from baking sheet; cool completely on a wire rack.
Source:
Copyright:
"� Cooking Light"
Yield:
"1 1/2 dozen"
T(Baking Time):
"0:20"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2
Other Carbohydrates
NOTES : Peanut butter takes the place of margarine or butter, adding flavor as
well as protein and B vitamins.
Nutr. Assoc. : 0 0 0 0 0 0 3218 3231 0
Praline Pudding Cake
Recipe By :
Desserts

-------- ------------ --------------------------------
1 1/4 cups plus 1 tablespoon all-purpose flour -- divided
1/3 cup chopped pecans
1 tablespoon baking powder
1/4 teaspoon salt
2 cups frozen fat-free whipped topping -- thawed
Chopped pecans (optional)
Combine brown sugar and 1 tablespoon flour in a small bowl. Lightly spoon 1 1/4
cups flour into dry measuring cups; level with a knife. Combine with granulated
sugar, 1/3 cup pecans, baking powder, and salt in a medium bowl; make a well in
center of mixture. Combine milk, margarine, and vanilla in a bowl; add to flour
mixture. Stir just until moist.
Spread batter into an 8-inch square baking pan; sprinkle with brown sugar mixture.
Pour boiling water over batter (do not stir). Bake at 350� for 35 minutes or until
pudding is bubbly and cake springs back when touched lightly in center. Serve warm
with whipped topping. Garnish with pecans, if desired.
Serving Size: 1 square and 1/4 cup whipped topping
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:35"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 14 0 0 0 0 0 222 0 0 2861 0
Proven�ale Pepper-Chicken Salad
Recipe By :
Salads

-------- ------------ --------------------------------
1 teaspoon dried herbes de Provence
1/4 teaspoon salt
1 (1 � 1/4-inch) julienne-cut green bell
pepper
1 (1 � 1/4-inch) julienne-cut red bell
pepper
1 (1 � 1/4-inch) julienne-cut yellow bell
pepper
1/4 cup sun-dried tomato sprinkles
1/4 cup ni�oise olives
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap.
Flatten each breast half to 1/2-inch thickness using a meat mallet or rolling pin.
Combine herbes de Provence, salt, pepper, and 2 garlic cloves, and rub mixture
over both sides of chicken.
until hot. Add chicken; cook 3 minutes on each side or until done. Remove from
skillet. Recoat skillet with cooking spray. Add onions and bell peppers, and saut�
5 minutes or until tender.
Combine tomato sprinkles, vinegar, oil, and 2 garlic cloves; stir well with a
whisk. Place 11/2 cups salad greens on each of 4 plates; top each serving with a
sliced chicken breast half and 1/2 cup bell pepper mixture. Drizzle 2 tablespoons
vinegar mixture over each salad; top each with about 1 tablespoon olives.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Herbes de Provence is an assortment of dried herbs commonly used in the

South of France. The blend can usually be found in small clay crocks in the spice
section of large supermarkets. A good substitute is 1/4 teaspoon each of dried
basil, rosemary, and thyme.
Nutr. Assoc. : 26039 27170 0 0 620 0 3585 3572 4695 5630 1447 0 0 620 4165
4281
Pumpkin-Cranberry Cake
Recipe By :
Desserts

-------- ------------ --------------------------------
1/2 cup chopped walnuts
1 1/2 tablespoons toasted wheat germ
1/4 teaspoon pumpkin-pie spice
1/2 cup whole-wheat flour
1/2 cup toasted wheat germ
1 teaspoon pumpkin-pie spice
3/4 teaspoon salt
1 cup plain fat-free yogurt
3/4 cup canned pumpkin
1 large egg
Craisins)
Cooking spray
If you're using a glass baking dish, lower the oven temperature to 325�.
Combine first 4 ingredients in a small bowl; stir with fork. Set aside.
Lightly spoon flours into dry measuring cups; level with a knife. Combine flours
and the next 5 ingredients (flours through baking soda) in a medium bowl; make a
well in center of mixture. Combine yogurt, pumpkin, 1/2 cup brown sugar, oil, and
egg; stir well with a whisk. Add to flour mixture, stirring just until moist. Fold
in cranberries and orange rind. Spoon batter into a 13 � 9-inch baking pan coated
with cooking spray, spreading evenly. Sprinkle with walnut mixture. Bake at 350�
for 25 minutes. Cool on a wire rack.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 962 0 0 0 0 385 0 0 25024 0 0 0 0 26507 0 0
Raspberry Lemonade
Recipe By :
Categories : Beverages June '98

-------- ------------ --------------------------------
3 cups cold water -- divided
1 cup fresh raspberries
1 (6-ounce) can thawed lemonade concentrate -- undiluted
Combine 3/4 cup water and raspberries in a blender; process until smooth. Strain
mixture through a sieve into a medium bowl; discard seeds. Combine raspberry
liquid, 2 1/4 cups water, and lemonade concentrate in a pitcher; chill. Serve
garnished with mint, if desired.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 1232 3912 0
Raspberry-Almond Crumb Cake
Recipe By :
May '98

-------- ------------ --------------------------------
1/3 cup sugar
1/8 teaspoon salt
1 large egg
Cooking spray
3 ounces block-style fat-free cream cheese -- softened
2 tablespoons sugar
1 large egg white
1/4 cup raspberry preserves
1/3 cup fresh raspberries
2 tablespoons sliced almonds
1/3 cup sugar, and salt in a bowl; cut in margarine with a pastry blender or 2
knives until mixture resembles coarse meal. Reserve 1/2 cup flour mixture for
topping; set aside.
Combine remaining flour mixture, baking powder, and baking soda, and add sour
cream, milk, extracts, and egg. Beat at medium speed of a mixer until blended.
Spoon the batter into an 8-inch round cake pan coated with cooking spray.
Combine cream cheese, 2 tablespoons sugar, and egg white; beat at medium speed
until blended. Spread evenly over batter; dot with preserves. Top with
raspberries. Combine the reserved 1/2 cup flour mixture and almonds. Sprinkle
crumb mixture over raspberries. Bake at 350� for 30 minutes or until cake springs
back when touched lightly in center. Cool on a wire rack.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:30"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 4098 0 0 0 0 0 0 0 0 25014 0 0 4685 1232 0
Raspberry-Balsamic Glazed Chicken
Recipe By :
Poultry

-------- ------------ --------------------------------
Cooking spray
1 1/2 teaspoons minced fresh thyme
OR
4 (4-ounce) skinned boned chicken breast halves
1/3 cup seedless raspberry preserves
1/4 teaspoon pepper
heat until hot. Add onion; saut� 5 minutes. Combine thyme and 1/4 teaspoon salt;
sprinkle over chicken. Add chicken to skillet; saut� 6 minutes on each side or
until done. Remove chicken from skillet; keep warm. Reduce heat to medium-low. Add
1/4 teaspoon salt, preserves, vinegar, and pepper, stirring constantly until the
preserves melt. Spoon raspberry sauce over chicken.
Serving Size: 1 chicken breast half and 2 tablespoons sauce

Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Suggested Wine: Riesling
NOTES : Other fruit preserves, such as apricot, blackberry, or peach, will also
work in this recipe.
Nutr. Assoc. : 0 0 2679 0 0 2130706543 0 26039 4685 0 0
Raspberry-Buttermilk Sherbet
Recipe By :

-------- ------------ --------------------------------
1 (14-ounce) bag frozen unsweetened raspberries -- thawed
1 cup sugar
Place raspberries in a food processor; process until smooth. Strain raspberries

through a sieve into a bowl, reserving raspberry pur�e. Discard solids. Combine
raspberry pur�e, sugar, and vanilla in a large bowl. Stir in milks.
Pour mixture into the freezer can of an ice-cream freezer, and freeze according to
manufacturer's instructions. Spoon ice cream into a freezer- safe container; cover
and freeze 1 hour or until firm.
Description:
"Remember when you had your tonsils out? The milk shakes were the best
part. Here's a smooth, cool treat for the sorest of throats."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 1233 0 0 20001 25045
Red Velvet Cake
Recipe By :
March '98

-------- ------------ --------------------------------
Cooking spray
1 2/3 cups sugar
1 large egg white
1 large egg
1 (1-ounce) bottle red food coloring
1 teaspoon salt
1 teaspoon baking soda
Cooked Buttercream Frosting
COOKED BUTTERCREAM FROSTING

1 cup fat-free milk
12 tablespoons light butter -- chilled
2 1/2 cups powdered sugar
Coat 2 (9-inch) round cake pans with cooking spray, and dust with 1 tablespoon
flour.
Beat the sugar and shortening at medium speed of a mixer 5 minutes or until well-
blended. Add egg white and egg; beat well. Combine cocoa and food coloring in a
small bowl; stir well with a whisk. Add to sugar mixture; mix well.
Combine with salt. Add flour mixture to sugar mixture alternately with buttermilk,
beginning and ending with flour mixture. Add vanilla; mix well. Combine vinegar
and baking soda in a small bowl; add to batter, mixing well.
Pour batter into prepared pans. Sharply tap pans once on counter to remove air
bubbles. Bake at 350� for 28 minutes or until a wooden pick inserted in center
comes out clean. Cool in pans 10 minutes; remove from pans. Cool completely on
wire racks.
Place 1 cake layer on a plate; spread with 1/3 cup Cooked Buttercream Frosting,
and top with another cake layer. Spread the remaining frosting over the top and
sides of the cake. Store cake loosely covered in refrigerator.
____________________
To Make Cooked Buttercream Frosting:
Cook milk and flour in a small heavy saucepan over medium heat 2 1/2 minutes or
until very thick, stirring constantly with a whisk. Spoon into a bowl; cover and
chill thoroughly.
Beat butter and chilled flour mixture at medium speed of a mixer until smooth.
Gradually add sugar, and beat just until blended (do not overbeat). Stir in
vanilla; cover and chill.
Yield: 2 1/3 cups
Don't substitute margarine for the light butter in this recipe. The texture and
taste will not be the same.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
NOTES : This cake has half the fat of its traditional namesake. Our Test Kitchens
staff was divided on what kind of frosting is best on it. One side had memories of
a Cream Cheese Frosting, while the other insisted that Cooked Buttercream Frosting
makes it a true Red Velvet Cake. What follows is the buttercream version, but you
can substitute the Cream Cheese Frosting (from our Carrot Cake) if you prefer.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 25045 0 0 0 2130706543 0 4938 0 0 0 0
Refried White Beans
Recipe By :

-------- ------------ --------------------------------
Source:
Copyright:
"� Cooking Light"
Yield:
"2 1/2 Cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 20022 0 620 0 5512 0
Rice Pudding with Cider-Rhubarb Sauce
Recipe By :
Categories : Desserts May '98

-------- ------------ --------------------------------
2 cups cooked long-grain brown rice
Butter-flavored cooking spray
1/4 cup sugar
2 ounces tub-style light cream cheese (about 1/2
cup)
Dash salt
1 large egg
Cider-Rhubarb Sauce
CIDER RHUBARB SAUCE

1/2 cup thinly sliced fresh or frozen rhubarb -- thawed
2 tablespoons apple cider
1 tablespoon sugar
Spoon 1/2 cup rice into each of 4 (4-ounce) ramekins coated with cooking spray.
Combine sugar and cream cheese in a medium bowl; beat at medium speed of mixer
until smooth. Add milks, vanilla, salt, and egg; beat well. Divide mixture evenly
among prepared ramekins. Place ramekins in a 13 � 9-inch baking dish; add hot
water to dish to a depth of 1 inch. Bake at 350� for 40 minutes or until set.
Remove ramekins from dish. Drizzle each with 1 tablespoon sauce.
____________________
To Make Cider Rhubarb Sauce:
Combine all ingredients in a small saucepan, and bring to a boil. Cover, reduce
heat, and simmer 5 minutes, stirring occasionally.
Yield: 1/4 cup

Description:
"You could make this for dessert, then have it for breakfast the next
day instead of hot cereal. Just reheat the sauce in the microwave."
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:40"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat;
Nutr. Assoc. : 0 0 0 3928 20001 0 0 0 0 2130706543 0 4726 0 0
Rigatoni Caprese
Recipe By :
Salads

-------- ------------ --------------------------------
6 cups hot cooked rigatoni, penne, or ziti (about
3/4 pound uncooked pasta)
4 cups chopped plum tomato (about 2 1/2 pounds)
1 1/2 cups fresh basil leaves -- thinly sliced
1 cup (4 ounces) diced fresh Mozzarella cheese
1 tablespoon capers
1 teaspoon salt
1/3 cup (1 1/2 ounces) rated fresh Parmesan or
Romano cheese
Combine first 4 ingredients in a large bowl. Combine oil, capers, salt, pepper,
and garlic in a small bowl; stir well with a whisk. Pour over pasta mixture; toss
gently. Sprinkle with Parmesan cheese; toss well.
Description:
"This dish is based on the classic salad of tomatoes, fresh
Mozzarella, and basil that hails from the island of Capri� hence the
name "Caprese.""
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 2836 20160 3333 921 0 2478 0 0 0 20086
Rigatoni with Goat Cheese, Sun-dried Tomatoes, and Kale
Recipe By :

-------- ------------ --------------------------------
1/2 cup sun-dried tomato sprinkles
1/2 teaspoon chili oil (or vegetable oil)
1/4 cup minced shallots
4 cups coarsely chopped kale
1/8 teaspoon salt
6 cups cooked rigatoni (about 12 ounces uncooked
pasta)
1/2 cup (2 ounces) crumbled goat cheese
Combine tomato sprinkles and boiling water in a bowl; let stand 30 minutes. Drain
tomatoes in a sieve over a bowl, reserving 1/2 cup liquid.
Heat oil in a large nonstick skillet over medium-high heat. Add shallots and
garlic; saut� 1 minute. Add kale; saut� 3 minutes or until wilted. Add tomatoes;
saut� 2 minutes. Add reserved 1/2 cup liquid, oregano, salt, and pepper. Reduce
heat; simmer 3 minutes or until kale is tender.
Combine the pasta, kale mixture, and goat cheese in a large bowl, and toss well.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Substitute 1 cup thawed frozen chopped kale for fresh, if desired.
Nutr. Assoc. : 1447 0 1563 20224 620 2670 0 0 0 2836 639
Rigatoni with Sugar Snap Peas and Cottage Cheese Pesto
Recipe By :

-------- ------------ --------------------------------
1 cup fat-free cottage cheese
2 garlic cloves
1 cup basil leaves
1/2 teaspoon salt
1/8 teaspoon pepper
3 cups sugar snap peas -- trimmed (about 3/4 pound)
4 cups hot cooked rigatoni (about 12 ounces
uncooked pasta)
Combine cottage cheese and garlic in a food processor; process until smooth,
scraping sides of bowl once. Add basil, Parmesan cheese, yogurt, oil, salt, and
pepper; process until finely smooth.
Steam peas, covered, 5 minutes or until crisp-tender. Combine pesto, peas, and
pasta in a large bowl; toss well to coat.

Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 4232 620 3333 0 20159 0 0 0 26345 2836
Risotto with Caramelized Onions
Recipe By :

-------- ------------ --------------------------------
1/3 cup finely chopped shallots
1 1/2 cups Arborio rice or other short-grain rice
1 cup Caramelized Onions -- (about 3 cups uncooked)
1/4 teaspoon salt
1/4 teaspoon pepper
Bring the chicken broth to a simmer in a medium saucepan (do not boil). Keep the
broth warm over low heat.
Heat oil in a large saucepan over medium heat. Add shallots, and saut� 1 minute.
Add rice, and cook 2 minutes, stirring constantly. Add 1/2 cup broth, and cook
until liquid is nearly absorbed, stirring constantly. Add remaining broth, 1/2 cup
at a time, stirring constantly until each portion of broth is absorbed before
adding the next. Stir in Caramelized Onions, salt, and pepper; cook 1 minute.
Remove from heat; stir in parsley and cheese. Serve immediately.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 26631 2081 0 0 0 2682 1034
Caramelized Onions
Recipe By :

-------- ------------ --------------------------------
Cooking spray
Source:
Copyright:
"� Cooking Light"
Yield:
"1 Cup"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates

Nutr. Assoc. : 0 0 4712
Roast Chicken with Plums and Almonds
Recipe By :
Poultry

-------- ------------ --------------------------------
1 (4-pound) roasting chicken
Cooking spray
1/2 cup dry sherry
1/2 cup fat-free, less sodium chicken broth
2 tablespoons honey
9 large shallots -- peeled and halved
1/4 cup blanched almonds -- toasted
6 firm green-skinned plums -- pitted and quartered
pat dry. Trim excess fat. Lift wing tips up and over back; tuck under chicken.
Sprinkle chicken with rind, coriander, and pepper. Place chicken on a rack coated
with cooking spray; place rack in a shallow roasting pan coated with cooking
spray. Combine sherry, broth, juice, honey, and garlic in a small bowl; reserve
1/2 cup sherry mixture for sauce. Insert a meat thermometer into meaty part of
thigh, making sure not to touch bone. Bake at 350� for 30 minutes; baste with
remaining sherry mixture. Bake an additional 45 minutes, basting every 15 minutes.
Add shallots to pan; bake an additional 15 minutes, and baste. Add almonds and
plums; bake an additional 15 minutes or until thermometer registers 180�. Place
chicken on a platter; place shallots, plums, and almonds around chicken using a
slotted spoon. Cover chicken loosely with foil; let stand 10 minutes.
Place the roasting pan over a stove-top burner. Add reserved 1/2 cup sherry
mixture to pan; bring to a boil over medium heat, scraping pan to loosen browned
bits. Reduce heat; simmer 5 minutes. Cool slightly. Place a zip-top plastic bag
inside a 2-cup glass measure. Pour drippings into bag; let stand 10 minutes (fat
will rise to the top). Seal bag; carefully snip off 1 corner of bag. Drain
drippings into a bowl, stopping before the fat layer reaches the opening. Discard
fat. Remove foil from chicken and discard skin; serve sauce with chicken. Garnish
with thyme sprigs, if desired.
Serving Size: 3 ounces chicken, 3 shallot halves, 4 plum quarters, about 3

almonds, and 2 tablespoons sauce
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1/2
NOTES : If you can't find green-skinned plums, substitute a firm plum of any
color. Soft plums will give less successful results.
Nutr. Assoc. : 5829 0 0 0 0 0 58487 0 0 0 0 0 4526 1492
Roast Lamb with Yogurt-Mint Glaze
Recipe By :
Main Dish

-------- ------------ --------------------------------
1 (5-pound) boned leg of lamb
4 garlic cloves -- sliced
2 cups plain low-fat yogurt
1/8 teaspoon pepper
1 Dash ground red pepper
2 bay leaves
12 peeled red potatoes -- quartered (about 3 1/2 pounds)
3/4 teaspoon salt
Trim fat from lamb. Make several small slits in lamb; stuff with garlic slices.
Combine yogurt and next 5 ingredients (yogurt through bay leaves) in a large zip-
top bag; add lamb. Seal and marinate in refrigerator for at least 8 hours.
Remove lamb from bag, reserving marinade. Place lamb on a broiler pan; insert meat
thermometer into thickest portion of lamb. Pour marinade over lamb; arrange
potatoes around lamb. Lightly coat potatoes with cooking spray, and sprinkle with
salt. Bake at 450� for 15 minutes. Reduce oven temperature to 325� (do not remove
lamb from oven). Bake an additional 1 hour and 15 minutes or until thermometer
registers 145� (medium-rare) to 160� (medium). Let stand 10 minutes.
Serving Size: 3 ounces lamb and 4 potato quarters
Description:
"Whether it's roasted, grilled, ground into a topping, or stuffed into
eggplant or grape leaves, lamb is the most popular meat in Turkey.
Here, the lamb is slowly marinated in a spicy yogurt mixture before
being roasted."
Source:
Copyright:
"� Cooking Light"
T(Marinate Time):
"8:00"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 26638 620 0 0 0 0 0 2160 26355 26015 0
Roasted Bell Pepper-and-Olive Pizza
Recipe By :
Categories : Appetizers June '98
Main Dish Vegetarian Main Dishes

-------- ------------ --------------------------------
2 large red bell peppers
2 large yellow bell peppers
1/2 cup sliced green olives
2 teaspoons drained capers
2 (1-pound) Italian cheese-flavored pizza crusts (such
as Boboli)
OR
2 focaccias
6 tablespoons (1 1/2 ounces) freshly grated Parmesan
cheese
Cut bell peppers in half lengthwise, and discard seeds and membranes. Place bell
pepper halves, skin sides up, on a foil-lined baking sheet, and flatten with hand.
Broil 15 for minutes or until blackened. Place in a zip-top plastic bag, and seal.
Let stand 15 minutes. Peel and cut into strips. Combine bell peppers, green
olives, and next 5 ingredients (olives through black pepper) in a bowl.
Divide the bell pepper mixture evenly among pizza crusts; sprinkle with cheese.
Bake at 350� for 7 minutes or until cheese melts. Cut each into 6 wedges.
Serving Size: 2 wedges
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:07"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Make this appetizer ahead of time, and put it in the oven just before your
guests arrive so it can be served hot.
Nutr. Assoc. : 4695 5630 3584 0 2478 0 0 0 956 0 2130706543 20086
Roasted Chicken with Mexican Mole Sauce
Recipe By :
Main Dish Poultry

-------- ------------ --------------------------------
1 (10 1/2-ounce) can low-salt chicken broth -- divided
2 (6-inch) corn tortillas -- torn
2 tablespoons chili powder
1 (14.5-ounce) can no-salt-added stewed tomatoes -- undrained
1 tablespoon unsweetened cocoa
2 tablespoons peanut butter
1 tablespoon cider vinegar
1 teaspoon sugar
1/2 teaspoon salt
8 skinned chicken quarters (about 3 pounds)
Cooking spray
4 teaspoons sesame seeds -- toasted
Bring 1 cup chicken broth to a boil in a saucepan. Add tortillas; remove from
heat.
Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add the
onion, and saut� 3 minutes. Add oregano and garlic, and cook 30 seconds. Stir in
chili powder and flour, and cook 30 seconds. Stir in tortilla mixture; bring to a
boil. Remove from heat; cool slightly. Combine the onion mixture, tomatoes, and
next 7 ingredients (tomatoes through cloves) in a blender or food processor;
Heat 1 teaspoon oil in skillet over medium-high heat until hot. Add the pur�ed
tomato mixture, and cook 2 minutes (do not stir). Stir in remaining broth; reduce
heat, and simmer 5 minutes, stirring frequently.
Place chicken quarters, meaty sides up, in a 13 � 9-inch baking dish coated with
cooking spray. Pour the mole sauce over chicken. Insert meat thermometer into
meaty part of thigh, making sure not to touch bone. Bake at 350� for 40 minutes or
until the thermometer registers 180�. Sprinkle chicken with sesame seeds.
Serving Size: 1 chicken quarter and about 1/3 cup sauce
Cuisine:
"Mexican"
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:40"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 2883 0 0 0 0 0 0 26427 0 0 0 0 0 0 3615 902579 0 0
Roasted Cornish Hens and Jerusalem Artichokes in Tomato-Olive Sauce
Recipe By :

-------- ------------ --------------------------------
2 (1 1/2-pound) Cornish hens
1 pound Jerusalem artichokes -- peeled and cut into 1-inch pieces
10 large shallots -- peeled and halved
4 medium tomatoes -- cut into 1-inch pieces (about 1 3/4 pounds)
1/4 cup sliced green olives -- drained
1 tablespoon red wine vinegar
Remove and discard giblets and necks from hens. Rinse hens under cold water; pat
dry. Split hens in half lengthwise. Sprinkle hen halves with 1/4 teaspoon salt and
1/8 teaspoon pepper.
Combine artichokes and shallots in a large bowl. Toss with oil, 1/4 teaspoon salt,
and 1/8 teaspoon pepper. Place shallot mixture on the rack of a broiler pan. Bake
at 475� for 10 minutes, stirring once. Arrange hen halves, skin sides up, over
shallot mixture. Bake at 475� for 25 minutes or until hen juices run clear.
Discard skin. Place hen halves on a serving platter; cover with foil, and keep
warm. Add tomatoes and olives to shallot mixture. Bake at 475� for 10 minutes or
until tomatoes soften, stirring occasionally. Add tomato mixture to serving
platter; drizzle with vinegar.
Serving Size: 1 hen half and 1 1/2 cups tomato-olive sauce
Description:
"Jerusalem artichokes are knobby, brown-skinned tubers with a crunchy
texture and a slightly nutty flavor. If you prefer, potatoes can be
substituted."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 905905 0 0 768 0 0 0 3584 0
Roasted Eggplant-and-Red Pepper Soup
Recipe By :

-------- ------------ --------------------------------
2 large red bell peppers
1 (1 1/2-pound) eggplant -- cut in half lengthwise
3 cups fat-free, less-sodium chicken broth -- divided
1/2 teaspoon salt
Preheat broiler. Cut bell peppers in half lengthwise; discard seeds and membranes.
Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with
hand. Place eggplant halves, skin sides up, on baking sheet. Broil peppers and
eggplant 15 minutes or until blackened. Place peppers in a zip-top plastic bag;
seal. Let stand 10 minutes. Peel peppers. Scoop out eggplant pulp. Discard shells.
Combine 1 cup broth and onion in a medium saucepan; bring to a boil. Reduce heat;
simmer 5 minutes. Add 2 cups broth, bell peppers, and eggplant pulp, and simmer 10
minutes. Place bell pepper mixture in a blender; process until smooth. Return
pur�ed mixture to pan. Stir in basil, salt, and black pepper. Garnish with
cilantro sprigs, if desired.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 4695 0 20116 0 3332 0 0 0
Roasted Lamb with Acorn Squash and Broccoli
Recipe By :
Categories : Lamb March '98

-------- ------------ --------------------------------
1 (4-pound) rolled boned leg of lamb
1 rosemary sprig -- broken into 6 pieces
1 teaspoon salt -- divided
1 tablespoon coarsely ground pepper
2 large acorn squash (about 1 1/4 pounds) -- cut into 1-inch
wedges
12 (4-inch) broccoli spears
Unroll roast; trim fat from roast. Reroll roast; secure at 1-inch intervals with
heavy string. Make 6 (1/2-inch-deep) slits in roast; place garlic halves and
rosemary into each slit. Sprinkle with 1/2 teaspoon salt and pepper. Place roast
on a broiler pan; insert meat thermometer into thickest portion of roast. Bake at
500� for 10 minutes. Reduce oven temperature to 425� (do not remove roast from
oven).
Combine 1/4 teaspoon salt, 1 teaspoon olive oil, and squash, and arrange squash
around roast. Bake at 425� for 22 minutes. Combine 1 teaspoon olive oil, 1/4
teaspoon salt, broccoli spears, and the minced garlic. Carefully turn roast, and
arrange the broccoli mixture around the roast. Bake at 425� for an additional 25
minutes or until thermometer registers 145� (medium-rare). Let roast stand for 5
minutes.
Serving Size: 3 ounces lamb, 1/3 cup acorn squash, and 2 broccoli spears
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Suggested Wine: Red Rhone Blend
NOTES : Use the leftover lamb from this meal in a stir-fry, stew, or sandwich.
Nutr. Assoc. : 4776 620 4784 0 0 0 2017 20014 620
Roasted Pepper-and-Chickpea Salad
Recipe By :
Side Dishes

-------- ------------ --------------------------------
1/2 cup vertically sliced red onion
1/2 teaspoon Hungarian sweet paprika
1/4 teaspoon salt
3 red bell peppers -- roasted, peeled, and cut into thin
strips
1 (15 1/2-ounce) can chickpeas (garbanzo beans) -- drained
Combine all ingredients in a medium bowl, and toss salad well.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 20230 0 0 0 1032 0 0 4695 0 2603

Roasted Pork Tenderloin with Apples and Sweet Potatoes
Recipe By :
Categories : March '98 Pork

-------- ------------ --------------------------------
1 teaspoon salt
1/2 teaspoon ground cardamom
1/4 teaspoon pepper
4 1/2 cups (1-inch) cubed peeled sweet potato (about
1 1/2-pounds)
2 (3/4-pound) pork tenderloins
Cooking spray
4 large Granny Smith apples -- each peeled and cut into 6 wedges
Combine first 4 ingredients in a small bowl. Combine sweet potato, 1 teaspoon

spice mixture, and 3 teaspoons oil; toss well. Trim fat from pork; rub remaining
spice mixture over pork. Drizzle 1 teaspoon oil over pork.
Arrange sweet potato in a single layer in a 15 � 10-inch jelly-roll pan coated

with cooking spray; bake at 500� for 10 minutes. Add apples and pork; bake an
additional 20 minutes or until meat thermometer registers 160� (slightly pink),
turning sweet potato, apples, and pork after 10 minutes.
Serving Size: 3 ounces pork, 3/4 cup sweet potato, and 4 apple wedges
Description:
"Sweet potatoes are roasted alone for the first 10 minutes; then the
apples and pork are added. After just 20 more minutes, you have a
complete meal."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2
Nutr. Assoc. : 0 0 0 0 5212 0 1169 0 3545 0

Roasted Red Pepper-Lentil Bisque
Recipe By :
Categories : June '98 Soups And Stews

-------- ------------ --------------------------------
3 cups water
1 cup diced carrot
2/3 cup dried lentils
1/2 cup sun-dried tomatoes (about 13) -- packed without oil
1 bay leaf
1 (14 1/2-ounce) can plum tomatoes -- undrained
4 cups pieces red bell pepper -- (1-inch)
1 cup dry red wine
1/2 teaspoon salt
Combine first 5 ingredients in a large saucepan; bring to a boil. Partially cover,

reduce heat, and simmer 30 minutes, stirring occasionally. Discard bay leaf. Place
mixture in a blender, and process until smooth. Add plum tomatoes; process until
smooth. Return lentil mixture to pan; cover and set aside.
While lentil mixture simmers, combine bell pepper, oil, and garlic on a foil-lined
jelly-roll pan. Bake at 400� for 30 minutes, stirring after 15 minutes. Place bell
pepper mixture, wine, cumin, and salt in blender; process until smooth. Stir into
lentil mixture; cook 5 minutes over medium heat or until thoroughly heated. Stir
in lemon juice.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2
Nutr. Assoc. : 0 0 0 1447 0 4527 4695 0 620 0 0 0 0
Roasted Vegetable-Cheese Pie

Recipe By :

-------- ------------ --------------------------------
2 cups cooked jasmine, basmati or long-grain rice
Cooking spray
1 1/2 cups sliced zucchini
1 1/2 cups sliced yellow squash
1 cup thinly sliced fennel bulb (about 1 small
bulb)
1/4 teaspoon salt
1 tomato -- sliced
1/2 cup (2 ounces) Fontina cheese -- divided
Combine first three ingredients. Press evenly into a 9-inch pie plate coated with
cooking spray. Bake at 400� for 10 minutes. Remove from oven. Increase oven
temperature to 450�.
Combine zucchini and next 8 ingredients (zucchini through garlic) in a medium

bowl; stir to coat. Place vegetable mixture on a baking sheet coated with cooking
spray. Bake at 450� for 15 minutes or until vegetables are tender. Remove
vegetable mixture from oven. Add olives and tomato; toss gently.
Sprinkle 1/4 cup Fontina cheese over rice crust. Top with vegetable mixture.
Sprinkle with 1/4 cup Fontina cheese. Bake at 375� for 30 minutes.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Although any kind of rice will do, we suggest the aromatic jasmine or
basmati varieties.
Nutr. Assoc. : 20036 3231 0 0 0 5654 0 3267 0 0 0 0 620 26531 0 588
Roasted-Beet Salad
Recipe By :

-------- ------------ --------------------------------
8 beets (about 2 pounds)
5 tablespoons rice vinegar -- divided
1/4 teaspoon freshly ground black pepper -- divided
8 cups gourmet salad greens (about 8 ounces)
1 slice (1/8-inch-thick) red onion -- separated into rings
Trim off beet stems and roots. Wrap each beet in foil; bake at 375� for 45 minutes
or until tender. Cool beets to room temperature; peel and cut into 1/4-inch-thick
slices. Combine beets, 4 tablespoons vinegar, 1/8 teaspoon salt, and 1/8 teaspoon
pepper in a bowl; toss well.
Combine 1 tablespoon vinegar, 1/8 teaspoon salt, 1/8 teaspoon pepper, salad
greens, and oil in a large bowl; toss well. Place 2 cups salad greens mixture on
each of 4 plates; top with beets and onion rings.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 2231 0 0 0 3600 0 26411 0
Roasted-Corn Salad
Recipe By :

-------- ------------ --------------------------------
1 tablespoon vegetable oil -- divided
Cooking spray
2 tablespoons white balsamic vinegar
1/4 teaspoon salt
1 cup chopped seeded tomato
Combine corn and 1 teaspoon oil in a jelly-roll pan coated with cooking spray.
Bake at 425� for 20 minutes or until browned, stirring occasionally.
Combine 2 teaspoons oil, vinegar, mustard, salt, and black pepper in a medium
bowl; add corn mixture, stirring well. Stir in tomato, bell pepper, and onions.
Serve warm or at room temperature.
Source:
Copyright:
"� Cooking Light"
Yield:
"6 cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 3357 0 0 2140 0 0 0 20183 0 0
Roasted-Eggplant Dip
Recipe By :
Categories : Appetizers Jan/Feb '98

-------- ------------ --------------------------------
1 (1-pound) eggplant
3 large shallots -- peeled
1/3 cup chopped fresh chives
1/2 teaspoon salt
1/4 teaspoon pepper
1 lemon -- cut into wedges
Paprika (optional)
Pierce eggplant several times with a fork; place eggplant and shallots on a foil-
lined baking sheet. Bake at 400� for 20 minutes or until tender; cool slightly,
and peel.
Place eggplant, shallots, yogurt, juice, and oil in a food processor; process
until almost smooth. Add chives, salt, and pepper; process just until blended.
Spoon dip into a bowl; garnish with lemon wedges, and serve with pita wedges.
Sprinkle with paprika, if desired.
Serving Size: 1 tablespoon dip and 1 pita wedge
Description:
"This dip is similar in flavor to baba ganoush, a Middle Eastern,
roasted- eggplant dish. In Turkey, it's often served with a salad of
chopped cucumbers, tomatoes, and fresh parsley."
Source:
Copyright:
"� Cooking Light"
Yield:
"2 Cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 4902 0 0 0 0 0 0 0 1140 0
Roasted-Tomato Sauce
Recipe By :
Categories : April '98 Sauces/Condiments/Marinades

-------- ------------ --------------------------------
2 pounds plum tomatoes -- cut in half lengthwise
1 onion -- cut into 1/2-inch-thick slices
1 jalape�o pepper -- halved and seeded
Cooking spray
1/4 teaspoon salt
1 drained canned chipotle chile -- seeded
Arrange the plum tomatoes, onion slices, and jalape�o pepper on a jelly-roll pan
coated with cooking spray, and bake vegetables at 500� for 30 minutes. Remove
jalape�o pepper from pan. Bake tomatoes and onion slices an additional 15 minutes
or until the vegetables are soft. Combine the tomatoes, onion slices, jalape�o
pepper, lime juice, salt, and chipotle chile in a food processor, and process
until tomato mixture is smooth.
Source:
Copyright:
"� Cooking Light"
Yield:
"2 Cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Roasting the tomatoes, pepper, and onions gives them a rich, caramelized
flavor that stands up to the smoky taste of the chipotle.
Nutr. Assoc. : 4527 0 20103 0 0 0 2625
Rosemary-Roasted Potatoes with Goat Cheese
Recipe By :
Categories : May '98 Side Dishes
Vegetables

-------- ------------ --------------------------------
10 cups cubed yellow Finnish potato or baking
potato (about 4 pounds)
2 tablespoons chopped fresh rosemary
OR
2 teaspoons dried rosemary
1/2 teaspoon salt
1/4 teaspoon pepper
Cooking spray

Combine first 7 ingredients in a large zip-top plastic bag, turning well to coat.
Arrange potato on a large jelly-roll pan coated with cooking spray. Bake at 400�
for 45 minutes or until browned. Place in a large bowl; sprinkle with cheese,
tossing well.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 4219 26055 0 2130706543 0 0 0 0 620 0 26128
Russian Skillet Stroganoff
Recipe By :

-------- ------------ --------------------------------
1 (3/4-pound) flank steak
2 cups thinly sliced onion
1 (8-ounce) package presliced mushrooms
1/2 cup low-salt beef broth
1/2 teaspoon salt
2 tablespoons finely chopped fresh parsley
Trim fat from steak, and cut steak diagonally across the grain into thin slices.
Combine steak and cornstarch in a small bowl, and toss well. Heat oil in a large
nonstick skillet over medium-high heat. Add steak, and saut� 5 minutes. Add onion,
and saut� 1 minute. Add mushrooms; cover and cook 2 minutes. Add broth, salt, and
pepper. Reduce heat, and simmer, uncovered, 5 minutes. Remove from heat; stir in
sour cream and parsley. Serve with rice.
Serving Size: 1 cup steak mixture and 1/2 cup rice
Source:
Copyright:
"� Cooking Light"
T(Cooking Tiime):
"0:14"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 0 932 4006 0 0 25031 0 632
Rustic Vegetable Quiche
Recipe By :

-------- ------------ --------------------------------
1 cup all-purpose flour -- divided
3 1/2 tablespoons ice water
1 teaspoon sugar
Cooking spray
2 bacon slices
1 cup chopped red potato
reduced-sodium Jarlsberg cheese
3 large eggs
Lightly spoon flour into dry measuring cups; level with a knife. Combine 1/4 cup
flour and ice water, stirring with a whisk until well-blended. Combine 3/4 cup
flour, sugar, and 1/4 teaspoon salt in a bowl; cut in shortening with a pastry
blender or 2 knives until mixture resembles coarse meal. Add ice water mixture;
toss with a fork until moist. Gently press mixture into a 4-inch circle on heavy-
duty plastic wrap; cover with additional plastic wrap. Roll dough, still covered,
into an 11-inch circle; chill 10 minutes.
Remove 1 sheet of plastic wrap; fit dough into a 9-inch pie plate coated with
cooking spray. Remove top sheet of plastic wrap. Fold edges under; flute. Pierce
bottom and sides of dough with a fork; bake at 400� for 8 minutes. Cool on a wire
rack. Reduce oven temperature to 375�.
Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon
from skillet; crumble. Add potato and chopped onion to bacon drippings in skillet;
saut� 10 minutes or until tender. Remove from heat. Arrange potato mixture, bacon,
cheese, and green onions in prepared crust. Combine milk, 1/4 teaspoon salt,
pepper, and eggs, and stir well with a whisk. Pour milk mixture into crust;
sprinkle with paprika. Bake at 375� for 45 minutes or until a knife inserted 1
inch from center comes out clean; let stand 10 minutes.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 2121 4716 0 25040 0 0 0 0 0
Salmon with Grilled Vegetables
Recipe By :
Main Dish

-------- ------------ --------------------------------
1 pound red onions (2 large; about 1 pound)
1/4 cup honey mustard
1/8 teaspoon salt
4 small zucchini -- each cut lengthwise into 1/4-inch-thick slices
(about 1 pound)
4 (6-ounce) salmon steaks (1 inch thick)
Cooking spray
Peel onions, leaving root intact; cut each onion into 8 wedges.
Combine mustard and next 7 ingredients (mustard through salt) in a small bowl;
reserve 1/4 cup mustard mixture.
Place onion, zucchini, and salmon in a large shallow dish. Drizzle with remaining
mustard mixture; cover and marinate in refrigerator 1 hour.
Place a grill pan coated with cooking spray over medium heat until hot. Place
zucchini on pan; grill 2 minutes on each side or until tender. Remove zucchini;
keep warm. Place onions on pan; grill 3 minutes on each side or until tender.
Remove onions; keep warm. Place salmon on pan; grill 5 minutes on each side or
until fish flakes easily when tested with a fork. Drizzle salmon and vegetables
with reserved mustard mixture.
Serving Size: 1 salmon steak, 4 onion wedges, and one-fourth zucchini slices
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 4712 0 0 0 0 0 0 0 0 0 56 0
Salsa Ranchera
Recipe By :
Categories : Dips International
July/Aug '98

-------- ------------ --------------------------------
2 cups chopped seeded peeled tomato
2 tablespoons canned chopped green chiles
1 teaspoon minced seeded jalape�o pepper
1/8 teaspoon salt
1 Dash ground cumin
Combine all ingredients in a bowl
Description:
"This is the most traditional salsa, no doubt because it goes so well
with almost anything."
Cuisine:
"Mexican"
Source:
Copyright:
"� Cooking Light"
Yield:
"2 cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Serving Ideas : Serve with low-fat tortilla chips, grilled meat, or poultry.
Nutr. Assoc. : 20183 0 0 20197 0 20102 0 0 620 0
Samosa Quesadillas
Recipe By :
July/Aug '98

-------- ------------ --------------------------------
1 cup very thinly sliced cabbage
1 cup mashed peeled potato -- cooked without salt or fat
1/4 cup frozen green peas -- thawed
8 6-inch fat-free flour tortillas
1 cup (4 ounces) shredded Muenster cheese
Heat oil in a large nonstick skillet over medium-high heat. Add the cabbage and
next 5 ingredients (cabbage through garlic); saut� 3 minutes or until the cabbage
is crisp-tender. Remove from heat; stir in potato, peas, and soy sauce.
Place 4 tortillas on a large baking sheet. Spread about 1/2 cup potato mixture
over each tortilla; top each with 1/4 cup cheese and a tortilla. Bake at 350� for
15 minutes or until thoroughly heated. Cut each quesadilla into 4 wedges.
Serving Size: 1 quesadilla
Cuisine:
"Mexican"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 2415 0 20022 0 26086 620 4113 0 0 25064 4184
Sausage-Mushroom Stuffed-Pepper Wedges
Recipe By :
Poultry

-------- ------------ --------------------------------
2/3 cup uncooked bulgur
OR
2/3 cup cracked wheat
2 medium red bell peppers -- cut lengthwise into 4 wedges
2 medium green bell peppers -- cut lengthwise into 4 wedges
2 medium yellow bell peppers -- cut lengthwise into 4 wedges
1 cup water
2 teaspoons sugar
1/4 teaspoon salt
1 (6-ounce) can tomato paste with garlic
Cooking spray
1 cup chopped onion
12 ounces light smoked turkey sausage -- diced
2 (8-ounce) packages cremini or button mushrooms -- chopped
Combine bulgur and 2/3 cup boiling water in a large bowl; cover bulgur, and let
stand for 30 minutes.
Cook pepper wedges in boiling water 2 minutes; drain well. Combine 1 cup water,
sugar, salt, ground red pepper, and tomato paste in a small bowl.
Place a large saucepan coated with cooking spray over medium-high heat until hot.
Add onion, sausage, and mushrooms; saut� 8 minutes or until vegetables are tender
and sausage is browned. Add thyme, garlic powder, paprika, and white pepper; cook
5 minutes, stirring constantly. Remove from heat; stir in bulgur and tomato-paste
mixture.
Arrange pepper wedges, skin sides down, in bottom of a 13 � 9-inch baking dish
coated with cooking spray. Spoon sausage mixture into pepper wedges. Cover and
bake at 350� for 30 minutes; uncover, and bake an additional 10 minutes.
Serving Size: 4 stuffed pepper wedges
Description:
"We've updated Mom's stuffed peppers with bulgur, turkey sausage, and
mushrooms. Although bell peppers of any color can be used, this dish
looks best with a mix of red, yellow, and green."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 218 0 2130706543 0 4695 3572 5630 0 0 0 0 1504 0 0 26513

231 0 0 0 0
Saut�ed Shrimp with Calabaza and Spicy Ginger Relish
Recipe By :
July/Aug '98

-------- ------------ --------------------------------
SPICY GINGER RELISH
1/3 cup finely chopped red bell pepper
2 tablespoons mango nectar
1 tablespoon finely chopped green onions
1/8 teaspoon minced seeded habanero pepper
OR
1/2 cup minced fresh mint
1/4 cup minced fresh thyme
1 tablespoon orange concentrate -- thawed
2 teaspoons coriander seeds -- crushed
1/2 teaspoon salt
1 calbaza or butternut squash (1 1/4-pounds) -- cut in half
1/2 cup fat-free, less-sodium chicken broth
1/4 teaspoon salt
Prepare spicy ginger relish: Combine first 6 ingredients in a small bowl; let
stand at room temperature 1 hour.
Combine 1 teaspoon oil, mint, and next 6 ingredients (mint through garlic) in a
food processor, and process until smooth. Combine the mint mixture and shrimp in a
large zip-top plastic bag; seal bag and marinate in refrigerator 40 minutes,
turning bag occasionally.
Place squash, cut sides down, on a baking sheet. Bake at 400� for 40 minutes or
until very tender. Peel squash; discard seeds and membrane. Mash pulp. Combine
mashed squash, broth, sugar, 1/4 teaspoon salt, and allspice in a food processor;
process until smooth. Keep warm.
Remove shrimp mixture from bag. Heat 1 teaspoon oil in a large nonstick skillet
over medium-high heat. Add shrimp mixture; saut� 3 minutes on each side until
done. Serve over squash pur�e; top with spicy ginger relish.
Serving Size: 4 ounces shrimp, 1/2 cup squash pur�e, and 1 tablespoon relish
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat;
Suggested Wine: Riesling
Nutr. Assoc. : 0 20164 4089 3003 2665 0 26578 0 2130706543 4089 3003 0
3383 0 1007 0 0 0 0 26456 2017 58487 0 0 0
Saut�ed Striped Bass with Summer Vegetables
Recipe By :
Main Dish

-------- ------------ --------------------------------
4 (6-ounce) striped bass fillets -- skinned
1 tablespoon olive oil -- divided
Cooking spray
1 cup (2 � 1/4-inch) julienne-cut yellow squash
1 cup (2 � 1/4-inch) julienne-cut zucchini
1 cup (2 � 1/4-inch) julienne-cut carrot
1 cup vertically sliced red onion
3/4 cup julienne-cut fennel stalks
Sprinkle fish with 1/4 teaspoon salt and black pepper.
medium-high heat until hot. Add fish; cook 3 minutes on each side or until fish
flakes easily when tested with a fork. Remove from skillet; keep warm.
Combine 1/4 teaspoon salt, 2 teaspoons oil, squash, and next 8 ingredients (squash
through garlic), and toss well. Wipe skillet with paper towels; recoat with
cooking spray. Add vegetable mixture, and saut� 4 minutes or until crisp-tender.
Serve fish over vegetables; garnish with basil, if desired.
Serving Size: 1 fillet and 3/4 cup vegetable mixture
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : You can substitute any firm, white-fleshed fish for the bass fillets.
Nutr. Assoc. : 5157 0 0 0 0 5654 26099 20024 20230 3267 0 0 0 620 0
Seafood-Stuffed Poblanos with Warm Tomato Salsa
Recipe By :

-------- ------------ --------------------------------
1 cup lump crabmeat -- shell pieces removed
1/4 cup (1 ounce) finely shredded reduced-fat
sharp cheddar cheese
1/4 cup (1 ounce) finely shredded Monterey Jack
cheese with jalape�o peppers
1/8 teaspoon salt
1/8 teaspoon pepper
2 large poblano chiles -- halved and seeded
Cooking spray
3 cups chopped peeled tomato (about 1 1/4 pounds)
2 cups sliced onion
1/4 cup water
1 teaspoon white vinegar
1/4 teaspoon salt
1 jalape�o pepper -- seeded and sliced
Combine first 6 ingredients in a bowl. Divide the crab mixture evenly among chile
halves.
Place stuffed chiles in an 11 � 7-inch baking dish coated with cooking spray.
Combine tomato and remaining ingredients in a saucepan; bring to a boil. Cover,

reduce heat, and simmer 30 minutes or until onion is soft. Pour warm tomato salsa
over chiles. Cover and bake at 350� for 45 minutes.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:45"
- - - - - - - - - - - - - - - - - - -
NOTES : "I'm a stay-at-home mom so I have some extra time to spend in my favorite
room, the kitchen. My two small girls like to help me cook, or at least watch the
production. I developed this recipe because my whole family loves seafood and
chiles."
� Julie Seidel, Houston, Texas
Nutr. Assoc. : 0 26148 26152 0 0 0 4532 0 20183 0 0 0 0 20103
Sesame-and-Roasted Eggplant Souffl�
Recipe By :

-------- ------------ --------------------------------
Cooking spray
3 cups cubed peeled eggplant (about 12 ounces)
3 garlic cloves
OR
2 teaspoons dried parsley flakes
1 tablespoon tahini (sesame-seed paste)
1/2 teaspoon salt
1/8 teaspoon pepper
4 large egg whites
1/2 teaspoon sesame seeds
Cut a piece of foil long enough to fit around a 1 1/2-quart souffl� dish, allowing
a 1- inch overlap; fold foil lengthwise into thirds. Lightly coat one side of foil
and bottom of dish with cooking spray. Wrap foil around outside of dish, coated
side against dish, allowing it to extend 4 inches above the rim to form a collar;
secure with string or masking tape.
Combine eggplant, oil, and garlic in a bowl; toss gently to coat. Place eggplant
mixture on a jelly-roll pan coated with cooking spray, spreading evenly. Bake at
400� for 30 minutes.
Place flour in a medium saucepan. Gradually add milk, stirring with a whisk until
well-blended. Bring to a boil over medium heat; cook 2 minutes or until thick,
stirring constantly.
Place eggs in a large bowl. Gradually add hot milk mixture to eggs, stirring
constantly with a whisk. Combine the milk mixture, eggplant mixture, parsley,
lemon juice, tahini, salt, and pepper in a blender or food processor; process
until smooth. Return mixture to bowl.
Beat the egg whites and cream of tartar at high speed of a mixer until stiff peaks
form. Gently stir one-fourth of the egg white mixture into the eggplant mixture.
Gently fold in the remaining egg white mixture. Pour mixture into prepared souffl�
dish, and sprinkle sesame seeds evenly over the souffl�. Bake at 400� for 10
minutes. Reduce oven temperature to 375� (do not remove the souffl� from the
oven), and bake for an additional 40 minutes or until puffy and golden. Carefully
remove foil collar, and serve immediately.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Serving Ideas : Serve this Middle Eastern-inspired souffl� with pita bread and a
sliced cucumber salad for a light supper.
Nutr. Assoc. : 0 2663 20171 620 0 0 3218 20067 0 2130706543 0 5243 0 0 0 0

0
Shepherd's Salad
Recipe By :
Categories : Jan/Feb '98 Salads

-------- ------------ --------------------------------
1 1/2 cups diced tomato
1 cup diced green bell pepper
1 cup diced peeled cucumber
2 tablespoons water
1/4 teaspoon salt
1/8 teaspoon pepper
Combine all ingredients in a medium bowl. Chill for 1 hour.
Description:
"Found on dining tables throughout Turkey, this fresh vegetable
combination is generally served along with other salads and dips as
part of the meze. The meze is served prior to the main course."
Source:
Copyright:
"� Cooking Light"
Yield:
"4 cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 3010 0 0 0 0 0 0 0

Shredded Chicken in Hot Sauce
Recipe By :
Poultry

-------- ------------ --------------------------------
1 pound skinned, boned chicken breast -- cut into 1/4-inch-wide
strips
1 cup coarsely chopped green onions
3/4 cup (1 � 1/4-inch) julienne-cut red bell
pepper
3/4 cup (1 � 1/4-inch) julienne-cut yellow bell
pepper
1/2 teaspoon white pepper (1/2 to 1 teaspoon)
1/4 teaspoon salt
Combine the first 5 ingredients in a medium bowl; add chicken. Cover and marinate
in refrigerator 30 minutes.
Heat oil in a large nonstick skillet over medium-high heat; add onions, ginger,
and garlic. Saut� 1 minute, stirring constantly. Add chicken mixture, and saut� 2
minutes. Stir in bell peppers, lemon juice, white pepper, and salt; cook 1 1/2
minutes or until chicken is done. Serve over rice.
Serving Size: 1 cup chicken mixture and 1 cup rice
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
NOTES : "Chicken is considered a very nurturing food in China. It is often served

to new mothers and recovering patients. When the Chinese eat chicken, it is rarely
served on its own. Most often, it is cooked with various vegetables."
Nutr. Assoc. : 0 0 0 26086 0 4943 0 2665 26086 620 4693 5630 0 1630 0 0
Shrimp and Fennel Over Polenta
Recipe By :
Categories : Fish And Shellfish Grains
March '98

-------- ------------ --------------------------------
1 fennel bulb
1/4 cup dry vermouth or white wine
2 tablespoons sun-dried tomato sprinkles
1/2 teaspoon hot sauce
1 pound medium shrimp -- peeled and deveined
1 (16-ounce) tube polenta -- cut crosswise into 12 slices
Cooking spray
1/2 teaspoon pepper
Remove and discard stalks from fennel bulb. Cut fennel bulb in half lengthwise;
discard core. Chop fennel bulb to measure 1 1/2 cups.
Heat oil in a large nonstick skillet over medium-high heat. Add chopped fennel
bulb and garlic; saut� 5 minutes or until tender. Add flour, and cook 1 minute,
stirring constantly with a whisk. Stir in broth, vermouth, tomato sprinkles, and
hot sauce, and bring to a boil. Reduce heat, and simmer 5 minutes or until thick,
stirring occasionally. Add shrimp, and cook 1 minute. Keep warm.
Preheat broiler. Place polenta slices on a baking sheet coated with cooking spray.
Sprinkle polenta with pepper. Broil 6 minutes or until lightly browned. Serve
shrimp mixture over polenta.
Serving Size: 3/4 cup shrimp mixture and 3 polenta slices
Description:
"To speed up this dish, buy shrimp that's already peeled and deveined.
In this recipe, the polenta is browned quickly under the broiler to
warm the slices and give them a crispy crust."
Source:
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:19"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 3924 620 0 0 3184 1447 0 0 26538 0 0
Shrimp Dip
Recipe By :
Categories : April '98 Dips
Fish And Shellfish

-------- ------------ --------------------------------
1/2 cup diced onion
1/4 teaspoon salt
2 (7-ounce) cans tiny shrimp -- drained
Combine the sour cream and cream cheese in a medium bowl, and beat at medium speed
of a mixer until smooth. Stir in celery and remaining ingredients. Cover and
chill.
Source:
Copyright:
"� Cooking Light"
Yield:
"2 2/3 Cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : "This is one of those tried-and-true family recipes that's become a

favorite at parties over the years. It seems like everyone always asks me to
'bring that shrimp dip.' A few years ago I lightened it, and no one has even
noticed that it's low-fat. It's still a big hit."
�Kristy Rea, Naples, Fla.
Nutr. Assoc. : 0 25014 0 0 0 0 0 0 2468
Shrimp Kebabs with Jalape�o-Lime Marinade
Recipe By :

-------- ------------ --------------------------------
4 pounds large shrimp -- peeled, deveined, and butterflied
1 cup thawed orange juice concentrate -- undiluted
2 teaspoons grated lime rind
1/2 cup honey
1/2 teaspoon salt
4 jalape�os -- seeded and chopped
4 red bell peppers -- cut into 1-inch cubes
Lime wedges (optional)
Cooking spray
Combine first 9 ingredients in a large zip-top plastic bag; seal and marinate in
refrigerator 30 minutes. Remove shrimp from bag, reserving marinade. Thread the
shrimp, bell pepper cubes, and lime wedges (if desired) onto 12 skewers.
Prepare grill or broiler. Place skewers on grill rack or broiler pan coated with
cooking spray; cook 4 minutes on each side or until shrimp are done, basting
frequently with the marinade.
Serving Size: 1 kebab
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
NOTES : You can substitute 3 pounds of skinned, boned chicken breast or pork
tenderloin, cut into 1-inch cubes, for the shrimp, if preferred.
Nutr. Assoc. : 0 1007 0 0 0 0 0 620 26360 4695 0 0
Siam Stir-Fry Wrap
Recipe By :
Categories : International March '98
Sandwiches Vegetarian Main Dishes

-------- ------------ --------------------------------
2 teaspoons curry powder
1 (16-ounce) bag cabbage-and-carrot coleslaw mix
2 tablespoons minced fresh basil
1 (12.3-ounce) package reduced-fat extra-firm tofu -- diced
1 (3.75-ounce) package uncooked bean threads (cellophane noodles)
Peanut Sauce
PEANUT SAUCE
3 tablespoons creamy peanut butter
3 tablespoons honey
1 tablespoon chili paste with garlic
Heat oil in a large nonstick skillet over medium-high heat. Add bell pepper,
ginger, curry powder, garlic, and coleslaw; saut� 4 minutes or until cabbage
wilts. Stir in soy sauce, cilantro, basil, lime juice, and tofu; remove from heat.
Cook bean threads in boiling water 1 minute; drain well. Place 1 lettuce leaf on
each tortilla; divide bean threads evenly over lettuce. Place 1 1/4 cups tofu
mixture over bean threads; spoon 2 tablespoons Peanut Sauce over tofu mixture.
Roll up. Cut each wrap diagonally in half.

____________________
To Make Peanut Sauce:
Combine all ingredients in a small bowl; stir well with a whisk.
Yield: 1/2 cup

Description:
"The sodium content of this wrap is high due to the soy sauce."
Cuisine:
"Asian"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 26086 0 0 4920 0 0 0 0 5681 26042 810 25064 2130706543
0 0 5011 0 0 27232 0
Sichuan Shrimp
Recipe By :

-------- ------------ --------------------------------
2 teaspoons dark sesame oil -- divided
4 cups small broccoli florets
2 pounds large shrimp -- peeled and deveined
1/3 cup sugar
1/4 cup ketchup
1 tablespoon red chili paste
1 1/2 tablespoons thinly sliced green onion tops
Heat 1 teaspoon sesame oil in a large nonstick skillet over medium-high heat. Add
broccoli, and saut� 4 minutes. Add 1 teaspoon sesame oil, shrimp, and minced
garlic, and saut� 4 minutes or until the shrimp are done.
Combine sugar and next 4 ingredients (sugar through chili paste). Add to skillet;
cook 1 minute, stirring constantly. Stir in sliced water chestnuts. Serve over
rice, and sprinkle with green onions.
Serving Size: 1 cup shrimp mixture and 1/2 cup rice
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
NOTES : "I love making this dish because it's so easy and quick, but at the same
time, it's colorful and elegant. Also, my favorite ethnic food is Asian, and my
husband adores spicy foods. So this is the perfect dish to meet both of our
favorite-food requirements."
� Sheila Richardson, Los Banos, Calif.
You can find red chili paste, which comes in a bottle, in the Asian section of
your supermarket.
Nutr. Assoc. : 0 20011 0 620 0 0 0 0 27232 1586 0 26402
Sicilian Deep-dish Eggplant Pizza
Recipe By :

-------- ------------ --------------------------------
1 tablespoon sugar
1 cup warm water (105� to 115�)
1/4 teaspoon salt
Cooking spray
4 cups diced peeled eggplant
2 teaspoons dried Italian seasoning
3/4 teaspoon salt
1 cup drained canned quartered artichoke hearts
1 cup cubed tomato (1/2-inch)
1 cup minced red onion
OR
2 teaspoons fennel seeds -- crushed
2 cups shredded part-skim Mozzarella cheese (8
ounces)
Dissolve sugar and yeast in warm water in a bowl; let stand 5 minutes. Lightly
spoon 23/4 cups flour into dry measuring cups, and level with a knife. Stir
leveled flour, 1 teaspoon oil, and 1/4 teaspoon salt into yeast mixture to form a
soft dough.
Turn dough out onto a lightly floured surface. Knead until smooth and elastic
(about 5 minutes); add enough of remaining flour, one tablespoon at a time, to
prevent dough from sticking to hands.
bulk. Punch dough down; divide dough in half. Roll each half of dough into an 11-
inch circle on a lightly floured surface. Place dough in 2 (9-inch) cake pans
coated with cooking spray and each sprinkled with 1 1/2 teaspoons cornmeal; press
dough up sides of pan. Cover dough, and let rise 30 minutes or until puffy.

Combine eggplant, 2 tablespoons oil, Italian seasoning, and 3/4 teaspoon salt in a
bowl. Place eggplant mixture on a jelly-roll pan, spreading evenly. Bake at 375�
for 30 minutes or until tender. Increase oven temperature to 400�.
Combine artichokes and next 6 ingredients (artichokes through garlic) in a bowl.

Divide eggplant mixture and artichoke mixture evenly between the pizza crusts, and
top each with 1 cup cheese. Bake at 400� for 30 minutes or until the crusts are
lightly browned. Cut each pizza into 4 slices.
Source:
Copyright:
"� Cooking Light"
Yield:
"2 Pizzas"
- - - - - - - - - - - - - - - - - - -
Suggested Wine: Sangiovese
NOTES : While the pizza dough rises, prepare the toppings.

Nutr. Assoc. : 0 3188 5472 0 0 0 0 0 3234 0 0 0 42 20200 0 2478 0 0
2130706543 0 0 921
Sicilian Pasta Pie
Recipe By :
Pasta Vegetarian Main Dishes

-------- ------------ --------------------------------
Cooking spray
2 cups thinly sliced onion
1/2 cup (2 � 1/4-inch) julienne-cut red bell
pepper
2 cups quartered cherry tomato
3 tablespoons chopped pitted kalamata olives
2 tablespoons sun-dried tomato sprinkles
uncooked pasta)
Heat 1 teaspoon oil in a nonstick skillet coated with cooking spray over medium
heat. Add onion, and saut� 3 minutes. Add bell pepper and garlic; saut� 5 minutes.
Add cherry tomato; saut� 2 minutes. Add wine, olives, tomato sprinkles, black
pepper, and diced tomatoes; reduce heat, and simmer 5 minutes. Combine tomato
mixture and pasta in a bowl; toss to coat.
Wipe skillet with paper towels; recoat with cooking spray and 1 teaspoon oil.
Arrange cheese in skillet; top with pasta mixture. Cover in foil coated with
cooking spray, pressing firmly to pack. Wrap handle of skillet with foil; bake at
350� for 30 minutes. Remove from oven, and let stand for 10 minutes. Place a large
plate upside down on top of skillet; invert onto plate. Cut into 6 wedges.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 4695 620 20018 0 2678 1447 0 2470 2845 26128
Smoked-Salmon Sandwiches
Recipe By :

-------- ------------ --------------------------------
2 ounces smoked salmon
1/3 cup tub-style light cream cheese
2 teaspoons chopped fresh dill
OR
1/2 teaspoon dried dill
2 teaspoons minced red onion
4 (1-ounce ) slices pumpernickel bread
8 slices (1/8-inch-thick) cucumber
Combine first 3 ingredients in a food processor; process until smooth. Spoon into
a bowl; stir in dill and onion.
Divide salmon mixture evenly between 2 bread slices; top each with 2 tomato
slices, 4 cucumber slices, and 1 bread slice. Store in small zip-top bags in
refrigerator.
Source:
Copyright:
"� Cooking Light"
Yield:
"2 Sandwiches"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat;
Nutr. Assoc. : 0 3928 0 2130706543 0 0 0 1212 26369 26616
Smoked-Salmon, Goat-Cheese, and Fresh-Dill Frittata
Recipe By :
Categories : Breakfast/Brunch Fish And Shellfish
May '98

-------- ------------ --------------------------------
Cooking spray
2 1/2 cups shredded peeled baking potato or
refrigerated shredded hash brown potatoes
1/4 teaspoon salt
1/4 teaspoon pepper
6 large egg whites
2 large eggs
3 ounces thinly sliced smoked salmon -- cut into 1/3-inch-wide
strips
1 tablespoon chopped fresh dill
Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add
potato; saut� 5 minutes or until golden brown, and sprinkle with salt and pepper.
Combine the egg whites, eggs, goat cheese, and smoked salmon in a medium bowl, and
stir well with a whisk. Spread the egg mixture evenly over the potato in skillet,
and cook 2 minutes or until edges are set and bottom is lightly browned. Sprinkle
the top with dill.
Bake at 350� for 5 minutes. Broil 3 minutes or until center is set. Carefully
loosen frittata from skillet with a spatula; gently slide frittata onto a platter.
Cut into 4 wedges.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : You can tell if the frittata is ready by gently shaking the pan (be sure
to use a potholder). If the middle wiggles, cook a little longer. If it's fairly
firm, the frittata is done.
Nutr. Assoc. : 0 4600 0 0 3231 3218 26128 5004 26124
Smothered Chicken and Barley
Recipe By :
Poultry

-------- ------------ --------------------------------
3/4 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon dried mint flakes
6 (4-ounce) chicken thighs -- skinned
1/2 teaspoon vegetable oil
Cooking spray
1 1/4 cups uncooked pearl barley
1 (14.5-ounce) can diced tomatoes -- drained
Combine the first 7 ingredients in a small bowl, and rub chicken with half of
spice mixture.
heat. Add chicken; cook 1 minute on each side or until chicken is browned. Remove
the chicken from the skillet.
Recoat skillet with cooking spray; add chopped onion, bell pepper, and soy sauce.
Cook over medium-high heat 3 minutes or until vegetables are lightly browned. Add
broth, barley, tomatoes, and remaining spice mixture, and stir well. Add chicken
to skillet, nestling into vegetable mixture. Bring to a boil; cover, reduce heat,
and simmer 55 minutes or until chicken is done. Let stand 15 minutes. Sprinkle
with green onions.
Serving Size: 1 chicken thigh, 1 cup barley mixture, and 1 tablespoon green onions
Description:
"Super-nutritious barley takes the place of rice in this
chicken-and-rice update. This simple casserole contains almost 10
grams of fiber, which is more than one-third of the recommended daily
intake."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 0 0 0 0 4951 0 0 0 0 0 0 0 2470 0
Smothered Squash and Pinto Beans
Recipe By :

-------- ------------ --------------------------------
1 cup (1/2-inch-thick) sliced yellow squash
1 cup (1/2-inch-thick) sliced zucchini
1/2 cup fresh corn kernels
1 (16-ounce) can pinto beans -- drained
3 thyme sprigs
1/2 cup (2 ounces) shredded Monterey Jack cheese
Heat oil in a large skillet over medium-high heat. Add the onion, jalape�o, and
garlic, and saut� 2 minutes. Stir in squash and zucchini, and saut� 2 minutes. Add
corn, beans, tomatoes, and thyme; cover, reduce heat, and simmer 10 minutes.
Discard thyme; sprinkle with cheese. Serve over rice.
Serving Size: 1 cup squash mixture and 1/2 cup rice

Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 26088 620 5654 5663 0 4510 2470 3413 916 2840
Southwestern Bean Stew Over Polenta
Recipe By :

-------- ------------ --------------------------------
1 (15-ounce) can black beans -- drained
1 (14 1/2-ounce) can no-salt-added diced tomatoes -- undrained
1 (16-ounce) tube Mexican pepper polenta -- cut crosswise into 12 slices
4 ounces ripe diced peeled avocado (about 1/2
small)
Heat oil in a medium saucepan over medium heat. Add bell peppers, chopped onion,
and garlic cloves, and saut� for 6 minutes. Stir in salsa, cumin, black beans, and
tomatoes, and bring to a boil. Cover, reduce heat, and simmer for 10 minutes,
stirring occasionally.
Quarter each polenta slice. Place polenta in a shallow 2-quart microwave-safe

baking dish. Microwave, uncovered, at HIGH for 2 minutes or until hot, tossing
gently after 1 minute.
Divide the polenta evenly among 4 bowls, and spoon 3/4 cup of bean stew over the
polenta. Top each serving with 1 tablespoon sour cream, 1 tablespoon cilantro, and
2 1/2 tablespoons avocado.
Source:
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:22"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 3924 0 0 0 620 1325 0 1246 26066 26538 0 0 2108
Soy-Sesame Dipping Sauce
Recipe By :

-------- ------------ --------------------------------
2 tablespoons minced fresh green onions
Combine all ingredients; stir well with a whisk. Cover; let stand at least 15
minutes before serving.
Source:
Copyright:
"� Cooking Light"
Yield:
"1 Cup"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : "In the north of China, you always have a soy-based sauce for dipping,"
Ying says. "The longer this sauce stands, the more intense the flavor gets." It's
excellent for dipping the Pan-fried Garlic-Scallop Dumplings.
Nutr. Assoc. : 0 0 20131 0 0 620
Spaghetti and Meat Sauce
Recipe By :Erika Boyer, Ottawa, Ontario


-------- ------------ --------------------------------
1 1/2 pounds ultra-lean ground beef
Cooking spray
1 1/2 cups diced onion
1 1/2 cups diced green bell pepper
1 cup diced red bell pepper
2 cups shredded zucchini (about 2 large)
1/2 teaspoon salt
1/4 cup sugar
2 (28-ounce) cans crushed tomatoes -- undrained
1 (14.5-ounce) can stewed tomatoes -- undrained
1 (12-ounce) can tomato paste
1 (7-ounce) bottle roasted red bell peppers -- undrained
14 cups hot cooked spaghetti (about 1 3/4 pounds
uncooked pasta)
Cook the meat in a large Dutch oven over medium-high heat until browned, stirring
to crumble. Drain meat well, and set aside. Wipe out pan with a paper towel, and
coat with cooking spray.
Place the pan over medium-high heat until hot. Add the diced onion, diced bell
peppers, and minced garlic, and saut� 5 minutes or until tender. Add zucchini, and
saut� 5 minutes. Drain vegetables. Return meat and vegetables to pan, and stir in
dried oregano, salt, black pepper, and crushed red pepper. Cook mixture over
medium-high heat 5 minutes. Add sugar, crushed and stewed tomatoes, tomato paste,
and roasted red bell peppers to pan, and bring mixture to a boil. Reduce heat, and
simmer 1 hour or until sauce is thick. Serve the meat sauce over pasta.
Serving Size: 1 cup sauce and 1 cup pasta
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
NOTES : "I'm the daughter of an Italian and a German, and boy, do both sides of my
family love to eat! This recipe will feed a big hungry crowd, and even when I
don't have a crowd to fix it for, I still like to make up a big pot of the meat
sauce because the leftover sauce freezes so well. I can put it in an airtight
container and freeze it for a few days or up to two months."
�Erika Boyer, Ottawa, Ontario
Nutr. Assoc. : 9018 0 0 0 0 0 5663 0 0 0 0 0 0 0 0 4752 2845 0
Spaghetti with Spring Pesto
Recipe By :

-------- ------------ --------------------------------
4 cups trimmed watercress (about 1 bunch)
1 1/2 cups fresh parsley
1 cup basil leaves
1/2 cup pecan halves
1/2 cup fat-free ricotta cheese
1/4 cup (1 ounce) grated fresh parmesan cheese
1/3 cup (1-inch) sliced green onions
1/2 teaspoon salt
1/4 teaspoon pepper
3 garlic cloves
6 cups hot cooked spaghetti (about 1 pound
uncooked pasta)
Place first 11 ingredients in a food processor, and process the mixture until
smooth. With processor on, slowly pour oil through food chute, and process until
well-blended. Combine with pasta, and toss gently to coat.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2
Nutr. Assoc. : 5474 0 0 4431 0 0 3562 3585 0 0 0 0 2845 0

Spicy Sausage Chili
Recipe By :

-------- ------------ --------------------------------
2 cups diced onion
3/4 pound hot turkey Italian sausage -- crumbled
2 cups water
1 1/2 teaspoons dried oregano
1 1/2 teaspoons chili powder
1/2 teaspoon salt
2 (14.5-ounce) cans no-salt-added stewed tomatoes -- undrained
1 (15.5-ounce) can cannellini beans or other white beans
1 (4.5-ounce) can chopped green chiles -- undrained
Combine diced onion and turkey sausage in a Dutch oven, and cook over medium-high
heat until browned, stirring constantly. Stir in the water and remaining
ingredients, and bring to a boil. Reduce heat, and simmer for 30 minutes, stirring
occasionally.
Serving Size: 1 cup
Description:
"Have a stuffy nose? It's becoming more common for physicians to
prescribe spicy foods as a remedy. Fiery foods can trigger a release
of fluids that can help open nasal passages."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 26513 0 0 0 0 0 0 26427 27197 27203 0
Spicy Sesame-Crusted Chicken

Recipe By :
Poultry

-------- ------------ --------------------------------
1 tablespoon sugar
1 tablespoon chopped peeled fresh ginger
1 teaspoon pepper
1/2 teaspoon fennel seeds -- crushed
1/4 teaspoon salt
2 tablespoons sesame seeds
2 tablespoons water
Combine the first 8 ingredients in a large zip-top plastic bag, and add the
chicken. Seal bag and marinate in refrigerator 8 hours.
Remove chicken from bag; dredge in flour. Dip chicken in egg white; sprinkle with
sesame seeds. Heat the oil in a large nonstick skillet over medium-high heat. Add
chicken, and cook 4 minutes on each side or until done.
Combine the water, lemon juice, and 1 tablespoon soy sauce, and drizzle the
mixture over chicken.
Serving Size: 1 chicken breast half and 1 tablespoon sauce
Source:
Copyright:
"� Cooking Light"
T(Marinate):
"8:00"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates
NOTES : Spice mixtures impart intense flavor to foods. In this dish, chicken
breasts are marinated in a sweet-and-savory spice rub and saut�ed with a sesame-
seed coating, giving them a nutty flavor and crisp crust.
Nutr. Assoc. : 0 0 26051 0 0 3267 0 0 26039 0 0 0 0 0 0 0

Spicy Shrimp-and-Fennel Pasta
Recipe By :
Main Dish Pasta

-------- ------------ --------------------------------
1 tablespoon olive oil -- divided
1 pound medium shrimp -- peeled and deveined
10 ounces uncooked linguine
2 cups coarsely chopped fennel bulb (about 2
medium bulbs)
2 cups diced seeded plum tomato
1/2 cup finely chopped ni�oise or kalamata olives
1/4 teaspoon crushed red pepper (1/4 to 1/2 teaspoon)
5 tablespoons grated Asiago or Parmesan cheese
Fennel frond (optional)
Combine 1/4 teaspoon red pepper, 1 1/2 teaspoons oil, rind, juice, and garlic in a
blender; process until smooth. Pour into a shallow dish.
Stir shrimp into red pepper mixture. Cover mixture and marinate in refrigerator up
to 4 hours, stirring occasionally.
Cook linguine according to package directions, omitting salt and fat. Drain
linguine, reserving 1/2 cup cooking liquid; set both aside.
Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add fennel
bulb, and saut� 6 minutes or until crisp-tender. Add shrimp mixture; cook 3
minutes or until shrimp are done. Add tomato and olives; cook an additional 2
minutes.
Combine linguine, reserved cooking liquid, shrimp mixture, and 1/4 teaspoon
crushed red pepper in a large bowl, and toss well. Sprinkle each serving with 1
tablespoon cheese. Garnish with fennel frond, if desired.
Source:
Copyright:
"� Cooking Light"
Yield:
"10 cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 620 0 26045 3267 26066 4281 0 25000 0
Spicy Tofu and Noodles with Mushrooms
Recipe By :
Categories : July/Aug '98

-------- ------------ --------------------------------
1 cup boiling water
1 (1/2-ounce) package dried wood ear or shiitake mushrooms
1 teaspoon chile-garlic sauce (such as Lee Kum Kee)
1 tablespoon water
2 1/2 cups cooked rice vermicelli
1 tablespoon hoisin sauce
1 teaspoon sugar
2 teaspoons rice vinegar
1 (12.3-ounce) package firm tofu -- cubed (about 2 cups)
12 Bibb lettuce leaves
1/2 cup hoisin sauce
1/4 cup pine nuts -- toasted
Combine boiling water and mushrooms in a bowl; cover and let stand 15 minutes.
Drain and chop mushrooms.
Heat the oil in a large skillet over medium-high heat. Add chopped onion and next
5 ingredients (chopped onion through garlic); saut� 3 minutes. Combine cornstarch
and 1 tablespoon water in a small bowl. Add cornstarch mixture, vermicelli, and
next 5 ingredients (vermicelli through tofu) to skillet; saut� 2 minutes or until
sauce is thick. Spoon 1/3 cup tofu mixture into each lettuce leaf; drizzle 2
teaspoons hoisin sauce over each serving. Sprinkle each serving with 1 teaspoon
pine nuts.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat;
Nutr. Assoc. : 0 1365 0 0 20022 0 26086 2615 620 0 0 2840 0 0 0 0 0 20010

0 1126
Spicy Tropical Gazpacho
Recipe By :

-------- ------------ --------------------------------
1 cup tomato juice
1 cup pineapple juice
1/2 cup chopped peeled mango
1/2 cup chopped peeled papaya
1/2 cup chopped fresh pineapple
1/4 teaspoon salt
1/2 teaspoon hot sauce (1/2 to 1 teaspoon)
Combine all the ingredients in a food processor or blender, and pulse 4 times or
until combined. Cover and chill.
Serving Size: 1 cup
Description:
"This gazpacho, which combines Spanish and Caribbean flavors, has a
slightly chunky texture."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 4088 4354 0 3010 0 0 0 0 20151

Spicy Turkey Fajitas
Recipe By :
Poultry

-------- ------------ --------------------------------
1 cup (1-inch) diagonally sliced green onions
1/4 teaspoon salt
1 pound turkey breast cutlets (1/4-inch-thick) -- cut into 1/4-
inch-wide strips
2 large ripe plantains (about 1 1/4 pounds) -- peeled and thinly
sliced
Combine the first 8 ingredients in a zip-top plastic bag; seal, and shake well to
coat. Marinate in refrigerator 20 minutes.
Warm the tortillas according to the package directions.
Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add
plantains; saut� 5 minutes or until golden. Add 1/8 teaspoon red pepper, and stir
well. Remove plantains from skillet; keep warm. Add turkey mixture to skillet, and
saut� 4 minutes or until done. Divide turkey mixture evenly among warm tortillas,
and roll up. Serve with plantains.
Serving Size: 1 fajita and 1/2 cup plantains
Cuisine:
"Mexican"
Source:
Copyright:
"� Cooking Light"
T(Marinate):
"0:20"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 20030 0 0 0 0 0 0 27022 1666 0 4524 0

Spicy White-Bean Spread
Recipe By :

-------- ------------ --------------------------------
2 (16-ounce) cans navy beans -- drained
1 jalape�o pepper -- seeded and chopped
3/4 cup minced red bell pepper
1/2 teaspoon salt
Place the first 6 ingredients in a food processor, and pulse 2 times or until
well-blended. Pour bean mixture into a large bowl; stir in bell pepper and
remaining ingredients.
Source:
Copyright:
"� Cooking Light"
Yield:
"3 1/2 cups"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Serving Ideas : Serve as a dip with raw vegetables or with a crusty baguette.
Nutr. Assoc. : 0 0 0 26969 0 20103 0 0 20131 0
Spinach with Chickpeas
Recipe By :

-------- ------------ --------------------------------
4 garlic cloves
1/4 teaspoon cracked black pepper
2 (1-ounce) slices whole-grain bread -- toasted and torn into pieces
1 cup water
1 tablespoon paprika
10 cups coarsely chopped spinach
Heat oil in a large nonstick skillet over medium-high heat. Add garlic and black
pepper; saut� 2 minutes or until golden. Combine garlic mixture, bread slices,
cumin, and red pepper in a food processor; process until crumbs are fine. Add
water, paprika, and vinegar; process until well-blended.
Combine the breadcrumb mixture, spinach, and chickpeas in a skillet; bring to a

boil. Reduce heat; simmer, uncovered, 20 minutes, stirring occasionally.
Description:
"The breadcrumbs thicken the juices in the spinach mixture."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 620 0 0 0 0 0 0 0 26056 2603
Spinach-and-Ricotta-Filled Agnolotti with Tomato-Basil Sauce
Recipe By :

-------- ------------ --------------------------------
8 cups fresh spinach leaves
1 1/2 cups chopped Vidalia or other sweet onion
1 large garlic clove -- chopped
1/4 cup part-skim Ricotta cheese
2 tablespoons (1/2 ounce) grated Parmesan cheese
1/4 teaspoon salt
1/4 teaspoon pepper
1 large egg white
36 won ton wrappers
2 tablespoons julienne-cut fresh basil
1/8 teaspoon salt
Dash pepper
Heat a large Dutch oven over medium-high heat until hot. Add spinach; cover and
cook 2 minutes or until spinach wilts. Remove spinach from pan. Drain.
Add 2 teaspoons oil to pan and place over medium heat until hot. Add onion and
garlic; saut� 5 minutes. Add spinach; saut� 3 minutes. Place spinach mixture in
food processor; pulse 10 times or until finely chopped. Combine spinach mixture,
ricotta, Parmesan, 1/4 teaspoon salt, 1/4 teaspoon pepper, and egg white in a
medium bowl.
Working with 1 won ton wrapper at a time (cover remaining wrappers with a damp
towel to keep them from drying), spoon 1 1/2 teaspoons spinach mixture into center
of each wrapper. Moisten edges of dough with water; fold in half, pinching edges
together to seal. Place filled won tons on wax paper in an airtight container;
chill for 2 hours.
After won tons have chilled, heat 1 teaspoon oil in a saucepan over medium-high
heat. Add tomatoes; cook 5 minutes, stirring frequently. Stir in basil, 1/8
teaspoon salt, and dash of pepper; cook 5 minutes. Keep warm.
Cook filled won tons in batches in boiling water until they float to the surface
(about 3 minutes); remove with a slotted spoon, and keep warm. Spoon tomato sauce
over pasta.
Serving Size: 6 won tons and 1/4 cup sauce
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Suggested Wine: Pinot Noir
NOTES : In Italian, agnolotti means "priests' caps," which is what they're shaped
like. Because round won ton wrappers (which can be stuffed and folded into half-
moons) are difficult to find, we've used the square wrappers. The agnolotti need
to be chilled for two hours before finishing.
Nutr. Assoc. : 5085 0 2679 0 0 3562 0 0 0 5617 2470 3332 0 0
Spinach-and-Roasted Red-Pepper Pizza

Recipe By :
Pizza

-------- ------------ --------------------------------
Cooking spray
1 cup (4 ounces) shredded Asiago cheese -- divided
1/8 teaspoon pepper
squeezed dry
1 (7-ounce) bottle roasted red bell peppers -- drained and cut into 2-
inch strips
Pat dough into a 12-inch round pizza pan coated with cooking spray and sprinkled
with cornmeal. Combine 1/2 cup cheese, nutmeg, pepper, and spinach in a bowl.
Arrange mixture over dough. Top with bell peppers; sprinkle with thyme and 1/2 cup
cheese. Bake at 425� for 15 minutes or until crust is browned and cheese melts.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:15"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 4518 0 0 25000 0 0 0 4713 0
Spinach-and-Sugar Snap Risotto
Recipe By :

-------- ------------ --------------------------------
2 tablespoons olive oil -- divided
1 cup finely chopped onion
1/4 teaspoon sugar
3 cups chopped spinach
1 1/4 cups sugar snap peas -- trimmed
2 tablespoons minced fresh sage
OR
2 teaspoons dried rubbed sage
1/4 teaspoon salt
3/4 cup water
1 (14 1/2-ounce) can vegetable broth
1 cup uncooked Arborio or other short-grain rice
Heat 1 tablespoon oil in a large saucepan over medium-high heat. Add onion and
sugar; saut� 30 seconds. Stir in spinach and next 5 ingredients (spinach through
garlic); saut� 30 seconds or until spinach wilts. Remove spinach mixture from pan;
set aside.
Bring water and broth to a simmer in a small saucepan (do not boil). Keep warm
over low heat
Heat 1 tablespoon oil in large saucepan; add rice. Cook 5 minutes, stirring
constantly. Stir in wine; cook until wine is absorbed, stirring constantly. Stir
in 1/2 cup broth mixture; cook 4 minutes or until the liquid is nearly absorbed,
stirring constantly. Add remaining broth mixture, 1/2 cup at a time, stirring
constantly, until each portion of broth is absorbed before adding the next (about
22 minutes total). Stir in spinach mixture and cheese; cook 1 minute or until
thoroughly heated.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : To trim sugar snap peas, pull at one end; the string will come off the
entire pea.
Nutr. Assoc. : 0 0 0 0 5013 3403 0 2130706543 0 0 620 0 0 2081 0 1034
Spinach-Strawberry Salad with Goat-Cheese Bruschetta
Recipe By :
Categories : April '98 Salads
-------- ------------ --------------------------------
1/4 cup sugar
2 tablespoons sherry or white wine vinegar
1 1/2 teaspoons sesame seeds -- toasted
1 teaspoon minced red onion
3/4 teaspoon poppy seeds
1/4 teaspoon Hungarian sweet paprika
1/8 teaspoon salt
6 cups torn spinach (about 1 pound)
2 cups halved strawberries
1 (3-ounce) log goat cheese -- cut into 6 slices
6 (1-ounce) slices French bread -- toasted
Combine the first 8 ingredients in a jar; cover dressing tightly, and shake
vigorously.
Combine the spinach and strawberry halves in a large bowl, and toss gently. Pour
the dressing over the spinach mixture, tossing gently to coat. Spoon 1 cup salad
onto each of 6 plates; sprinkle each serving with 1 teaspoon toasted almonds.
Spread cheese over toast slices; top each salad with 1 bruschetta.
Description:
"The goat-cheese bruschetta's pungent flavor contrasts with the
sweetness of the salad dressing and strawberries."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 1363 0 0 0 0 1032 0 20228 26358 0 25006 0
Spring Stuffed Onions
Recipe By :

-------- ------------ --------------------------------
6 large Vidalias or other sweet onions (about 1
pound each)
Cooking spray
1 1/2 cups water
1 cup uncooked bulgur or cracked wheat
1 cup cubed, seeded, peeled cucumber
1 cup finely chopped fresh parsley
1/2 cup minced red onion
1/2 cup diced, seeded tomato
drained
Peel onions; cut 1/2 inch off top and bottom of onions. Place onions in a 13 � 9-
inch baking dish coated with cooking spray; lightly coat onions with cooking
spray. Sprinkle 1/4 teaspoon salt and 1/8 teaspoon pepper over onions. Bake at
475� for 40 minutes or until golden. Cool to room temperature. Remove and discard
core from each onion, leaving a 1-inch-thick shell.
Combine water and oil in a saucepan; bring to boil. Pour over bulgur in a large
bowl; cover and let stand 30 minutes. Stir in 1/4 teaspoon salt, 1/8 teaspoon
pepper, cucumber, and remaining ingredients. Spoon 1 cup bulgur mixture into each
onion.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 5454 0 0 0 0 0 218 3010 0 0 20200 0 0 5512
Springtime Dip
Recipe By :
Categories : April '98 Dips

-------- ------------ --------------------------------
6 cups fresh parsley leaves
2 cups fresh mint leaves
6 canned anchovy fillets -- drained
1 tablespoon sherry vinegar
1/4 teaspoon salt
Dash ground nutmeg
Dash ground red pepper
Dash black pepper
1/2 cup part-skim ricotta cheese
1 tablespoon minced fresh onion
1 teaspoon unflavored gelatin
2 tablespoons water
Fresh parsley sprigs (optional)
Pita Chips -- (see recipe)
Place parsley and mint leaves in a food processor, and pulse 2 to 3 times or until
combined. Add anchovy and next 5 ingredients (anchovy through black pepper);
process until well-blended, scraping sides of processor bowl occasionally. Add
ricotta; process until smooth. Spoon parsley mixture into a mixing bowl; stir in
yogurt, sour cream, and onion.
Sprinkle gelatin over water in a saucepan; let stand 1 minute. Cook over low heat;
stir until gelatin dissolves. Remove from heat; cool slightly. Stir into parsley
mixture. Cover and chill. Garnish with parsley sprigs, if desired. Serve with Pita
Chips.
Source:
Copyright:
"� Cooking Light"
Yield:
"2 Cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 3394 0 26004 0 0 0 0 0 0 25024 0 0 0 0 0 0
Pita Chips
Recipe By :

-------- ------------ --------------------------------
3 (6-inch) pitas

Split pitas, and cut each into 8 wedges. Place wedges in a single layer on a
baking sheet. Bake for 20 minutes or until crisp.
Description:
"These simple baked pita chips have a fraction of the fat found in
store-bought varieties."
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:20"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 1140
Stifado
Recipe By :
Soups And Stews

-------- ------------ --------------------------------
1 1/2 pounds boned rump roast -- cut into 1-inch cubes
1 tablespoon sugar
3/4 teaspoon salt
4 whole cloves
1 (14 1/4-ounce) can fat-free beef broth
6 cups (1/3-inch-thick) sliced onion -- separated into rings
Heat the oil in a Dutch oven over medium-high heat. Add half of the beef, and cook
for 5 minutes or until browned, turning occasionally. Remove from pan, and keep
warm. Repeat procedure with remaining beef.
Return beef to pan; add oregano and garlic, and cook 1 minute. Stir in the wine
and next 7 ingredients (wine through beef broth), and bring to a boil. Cover,
reduce heat, and simmer 1 hour. Add the onion, and bring to a boil. Partially
cover, reduce heat, and simmer for 1 hour or until the beef is tender. Discard
cloves.
Serving Size: 1 cup
Description:
"Stifado (stee-FAH-doh) is a Greek casserole stew containing wine,
garlic, and cinnamon."
Cuisine:
"Greek"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 4795 0 620 0 0 0 0 0 2719 26427 0 4288 0
Strata Milano with Gorgonzola
Recipe By :
Categories : Breakfast/Brunch Main Dish
May '98

-------- ------------ --------------------------------
2 bacon slices
1 cup part-skim Ricotta cheese
1/2 cup (2 ounces) Gorgonzola cheese or other blue
cheese -- crumbled
1 teaspoon salt
5 large eggs
1 cup finely chopped red onion
1 1/2 teaspoons dried rosemary
1 (16-ounce) loaf sourdough French bread baguette -- cut into 1-inch
slices and toasted
Cooking spray
2 teaspoons paprika
Rosemary sprigs (optional)
Cook bacon in a small nonstick skillet over medium-high heat until crisp; crumble
and set aside.
Combine milk and next 5 ingredients (milk through eggs); stir with a whisk until
well- blended. Combine the bacon, tomato, onion, and rosemary. Arrange half of the
bread slices in a single layer in a 13 � 9-inch baking dish coated with cooking
spray. Spoon half of tomato mixture evenly over bread slices. Pour half of milk
mixture over tomato mixture. Repeat procedure with remaining bread, tomato
mixture, and milk mixture. Sprinkle with paprika and cheese. Cover; chill 8 hours
or overnight.
Uncover; bake at 350� for 45 minutes or until set. Garnish with rosemary sprigs,
if desired.
Description:
"This is a great make-ahead brunch dish."
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:45"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 2121 0 0 168 0 0 3218 20160 20133 0 5050 0 0 1034 0
Strawberries with Brown Sugar and Balsamic Vinegar
Recipe By :

-------- ------------ --------------------------------
2 cups halved small strawberries
1 1/2 teaspoons balsamic vinegar
1/2 cup lemon low-fat yogurt
Fresh mint leaves (optional)
Combine first 4 ingredients in a bowl; cover and marinate in refrigerator 30

minutes. Spoon into each of 4 bowls; top each with 2 tablespoons yogurt. Garnish
with fresh mint leaves, if desired.
Serving Size: 1/2 cup strawberries and 2 tablespoons yogurt

Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Per serving: 65 Calories (kcal); 1g Total Fat; (8% calories from fat); 2g Protein;
14g Carbohydrate; 1mg Cholesterol; 21mg Sodium
Other Carbohydrates
NOTES : This easy recipe is one of Nathalie Dupree's favorite "stand-bys" for
dessert.
Nutr. Assoc. : 26358 0 0 0 4051 0
Strawberry Angel Cake
Recipe By :
Desserts

-------- ------------ --------------------------------
3/4 cup sugar -- divided
2 tablespoons evaporated skim milk
1 (8-ounce) block 1/3 less-fat cream cheese -- softened
1 (10-inch) round angel food cake
3 tablespoons triple sec (orange-flavored liqueur) -- divided
OR
3 tablespoons orange juice -- divided
1 (8-ounce) tub frozen reduced-calorie whipped topping -- thawed
2 tablespoons sliced almonds -- toasted
Combine strawberries and 1/4 cup sugar in a small bowl; cover and let stand 1
hour. Combine 1/2 cup sugar, milk, and cream cheese in a medium bowl; beat at
medium speed of a mixer until smooth.
Cut cake horizontally into 3 layers using a serrated knife; place bottom layer,
cut side up, on a serving plate. Brush with 1 tablespoon liqueur, and spread half
of cream cheese mixture over cake. Spoon one-third of strawberries over cream
cheese mixture using a slotted spoon. Repeat layers, ending with cake and liqueur.
Spread whipped topping over top and sides of cake. Cover; chill 30 minutes.
Arrange remaining strawberries on top of cake before serving; sprinkle with
almonds.
Source:
Copyright:
"� Cooking Light"
T(Chill Time):
"0:30"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 2 1/2
Other Carbohydrates
Nutr. Assoc. : 20229 0 0 4049 2051 2130706543 0 0 2861 0
Strawberry Margaritas
Recipe By :
Categories : April '98 Beverages

-------- ------------ --------------------------------
3 1/2 cups strawberries
2 1/2 cups crushed ice
1/2 cup tequila
1/4 cup sugar
3 tablespoons Cointreau (orange-flavored liqueur)
Lime wedges (optional)
Combine strawberries, ice, tequila, lime juice, sugar, and liqueur in a blender,
and process until the mixture is smooth. Pour the margaritas into 4 large glasses.
Garnish margaritas with a lime wedge, if desired. Serve immediately.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 20229 0 0 0 0 2771 0
Strawberry Waffles with Buttered Strawberry Sauce
Recipe By :
June '98

-------- ------------ --------------------------------
2 teaspoons sugar
1/8 teaspoon salt
1 cup sliced strawberries
1 large egg
Cooking spray
Buttered Strawberry Sauce
BUTTERED STRAWBERRY SAUCE

1/4 cup sugar
2 teaspoons cornstarch
1 (11.5-ounce) can strawberry-banana nectar
2 1/2 cups sliced strawberries
sugar, baking powder, and salt in a medium bowl; make a well in center of mixture.
Place strawberries, milk, oil, vanilla, and egg in a blender; process until
smooth. Add pur�ed strawberry mixture to flour mixture, stirring just until moist.
Coat a waffle iron with cooking spray; preheat. Spoon about 1/4 cup batter per 4-
inch waffle onto hot waffle iron; spread batter to edges. Cook 5 to 6 minutes or
until steaming stops; repeat with remaining batter. Serve hot with warm Buttered
Strawberry Sauce.
Serving Size: 1 waffle and 1/2 cup sauce

_____________________
To Make Buttered Strawberry Sauce:
Combine the first 4 ingredients in a medium saucepan. Bring to a boil; cook 1

minute, stirring constantly. Remove from heat; stir in margarine, vanilla, and
strawberries.
Yield: 3 cups
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Serving Ideas : The Buttered Strawberry Sauce is also great on frozen yogurt.
Nutr. Assoc. : 0 0 0 0 926358 0 0 0 0 0 2130706543 0 0 0 0 5823 4098 0

926358
Strawberry-Buttermilk Ice Cream
Recipe By :

-------- ------------ --------------------------------
2 1/4 cups strawberries
1/2 cup sugar
1/4 cup thawed orange juice concentrate -- undiluted
1 teaspoon strawberry extract (optional)
1 large ripe banana
2 cups low-fat buttermilk
Orange rind strips (optional)
Place first 6 ingredients in a food processor; process until smooth. Combine

strawberry mixture and buttermilk in freezer can of an ice-cream freezer; freeze
according to manufacturer's instructions. Spoon ice cream into a freezer- safe
container; cover and freeze 1 hour or until firm. Garnish with orange rind strips,
if desired.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Per serving: 84 Calories (kcal); 1g Total Fat; (5% calories from fat); 2g Protein;
18g Carbohydrate; 2mg Cholesterol; 46mg Sodium
Other Carbohydrates
NOTES : Strawberry extract enhances the flavor of this recipe, but it can be
omitted.
Nutr. Assoc. : 1436 0 1007 0 1273 26344 25045 4307
Strawberry-Orange M�lange
Recipe By :

-------- ------------ --------------------------------
4 navel oranges (about 2 pounds)
1 tablespoon sugar
2 cups vanilla low-fat ice cream
Peel and section oranges over a bowl, and squeeze membranes to extract juice. Set
the sections aside, and reserve 1/4 cup juice. Discard membranes. Chop the orange
sections.
Combine sugar and cornstarch in a 1-quart glass measure. Stir in the reserved
orange juice, 1/4 cup fresh orange juice, and lemon juice, and stir with a whisk
until well-blended. Stir in the chopped oranges. Microwave mixture at high 2
minutes and 45 seconds or until thick, stirring after 2 minutes. Stir in
strawberries and extracts. Serve over ice cream. Garnish with mint, if desired.
Serving Size: 1/2 cup fruit and 1/2 cup ice cream
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 1/2 Fat; 1
NOTES : A microwave speeds up the preparation of this fresh-fruit sauce.

Nutr. Assoc. : 4212 0 0 0 0 1436 0 0 0 0
Strawberry-Spice Cake with Cream Cheese Frosting
Recipe By :
June '98

-------- ------------ --------------------------------
1 1/2 cups sugar
2 large eggs
1 large egg white
1/2 teaspoon salt
3/4 cup chopped strawberries
Cooking spray
Cream Cheese Frosting
CREAM CHEESE FROSTING

2 teaspoons stick margarine or butter -- softened
1/2 (8-ounce) block fat-free cream cheese -- chilled
1/4 teaspoon lemon juice
3 cups sifted powdered sugar
Beat the sugar and the margarine at medium speed of a mixer until well-blended
(about 5 minutes). Add the eggs and egg white, 1 at a time, beating well after
each addition. Lightly spoon flour into dry measuring cups, and level with a
knife. Combine flour and next 6 ingredients (flour through cloves) in a medium
bowl. Mash chopped strawberries with a potato masher, and combine mashed
strawberries, buttermilk, and vanilla. Add the flour mixture to the sugar mixture
alternately with the strawberry mixture, beginning and ending with flour mixture.
Pour the batter into a 13 � 9-inch baking pan coated with cooking spray. Bake at
Cool the cake in pan on a wire rack.
Spread cake with Cream Cheese Frosting; arrange sliced strawberries over top of
cake. Store loosely covered in refrigerator.
_____________________
To Make Cream Cheese Frosting:
Combine first 4 ingredients in a large bowl, and beat at high speed of a mixer
until fluffy. Add powdered sugar; beat at low speed just until blended (do not
overbeat.
Yield: 1 1/3 cups
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:30"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 2394 3218 0 0 0 0 0 0 0 3615 1436 25045 0 0 2130706543

1436 0 2394 0 0 0 0
Strudel Verde
Recipe By :

-------- ------------ --------------------------------
1 cup chopped onion
1/2 cup (1/2-inch) sliced asparagus
1/2 cup sliced mushrooms
1 cup cooked long-grain brown rice
1 cup drained canned chickpeas (garbanzo beans) -- mashed
1/4 cup frozen chopped spinach -- thawed, drained, and squeezed
dry
1/2 cup (2 ounces) crumbled feta cheese
1/4 cup chopped fresh dill
1/2 teaspoon salt
5 sheets frozen phyllo dough -- thawed
Cooking spray
1 tablespoon sesame seeds
Heat oil in a large nonstick skillet over medium-high heat. Add onion, asparagus,
bell pepper, and mushrooms; saut� 2 minutes. Stir in rice, chickpeas, spinach, and
green peas. Remove from heat; cool to room temperature. Stir in feta, dill, salt,
and black pepper.
Place 1 phyllo sheet on work surface; lightly coat with cooking spray. Working
with 1 phyllo sheet at a time, coat remaining 4 phyllo sheets with cooking spray;
place one on top of the other. Place a sheet of plastic wrap over phyllo; press
gently to seal sheets together. Discard plastic wrap.
Remove vegetable mixture from skillet with a slotted spoon. Spoon vegetable
mixture along 1 long edge of phyllo, leaving a 3-inch border. Fold over the short
edges of phyllo to cover 2 inches of vegetable mixture on each end.
Starting at long edge with 2-inch border, roll up jelly-roll fashion. (Do not roll
tightly, or strudel may split). Place, seam side down, on a jelly- roll pan coated
with cooking spray. Lightly coat strudel with cooking spray; sprinkle with sesame
seeds. Bake at 350� for 40 minutes or until golden brown.
Serving Size: 1 [3-inch] piece
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 5203 2085 0 4977 0 2603 0 0 20048 26124 0 0 0 0 0
Stuffed Portobello Mushrooms
Recipe By :
Categories : July/Aug '98 Stuffed Vegetables
Vegetables

-------- ------------ --------------------------------
MARINATED MUSHROOMS
1 teaspoon black pepper
4 large portobello mushrooms -- gills and stems removed
STUFFING
1/2 cup diced yellow bell pepper
1/2 cup diced onion
4 cups (1/2-inch) cubed sourdough bread (about 6
[1-ounce] slices)
Jack cheese
2 tablespoons water
Prepare marinated mushrooms: Combine first 6 ingredients in a large zip-top

plastic bag. Add the mushrooms; seal and marinate in refrigerator 15 minutes.
Prepare stuffing: Heat oil in a large nonstick skillet over medium-high heat until
hot. Add bell peppers and onion; saut� 3 minutes. Combine bell pepper mixture and
bread cubes in a large bowl; stir in Jack cheese, parsley, water, and eggs. Drain
mushrooms; discard marinade. Place mushroom caps, stem sides up, on a baking
sheet. Spoon 1 cup stuffing into each mushroom cap, and sprinkle each with 1 1/2
teaspoons Parmesan cheese. Bake at 350� for 25 minutes or until lightly browned
and mushrooms are tender.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2
Nutr. Assoc. : 0 0 0 0 0 0 620 4197 0 0 0 0 5630 0 5757 26424 0 0 3218 0
Summer Risotto
Recipe By :
Categories : Grains June '98
Side Dishes Vegetarian Main Dishes

-------- ------------ --------------------------------
2 (14 1/2-ounce) cans vegetable broth
2 teaspoons margarine or butter
1 cup diced onion
1 cup (1/4-inch) cut green beans
1 tablespoon chopped fresh flat-leaf parsley
1 cup uncooked Arborio rice or other short-grain
rice
1 tablespoon grated fresh Parmesan cheese
Minced fresh flat-leaf parsley (optional)
Bring broth to a simmer in a saucepan (do not boil). Keep warm over low heat.
Heat olive oil and margarine in a large Dutch oven over medium-high heat. Add the
diced onion and next 6 ingredients (onion through garlic), and saut� 6 minutes or
until tender. Add rice, and cook 2 minutes, stirring constantly. Stir in wine and
1 cup broth, and cook 3 minutes or until the liquid is nearly absorbed, stirring
constantly. Add remaining broth, 1/2 cup at a time, stirring constantly until each
portion of broth is absorbed before adding the next (about 25 to 30 minutes). Stir
in Parmesan cheese and pepper, and garnish with the minced parsley, if desired.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2
Nutr. Assoc. : 5846 0 4098 0 3568 0 0 20067 0 620 2081 0 0 0 0
Summer-Garden Tart
Recipe By :
Main Dish

-------- ------------ --------------------------------
1 cup vertically sliced Vidalia or other sweet
onion
1 cup sliced yellow squash (about 1 medium)
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1/4 teaspoon salt
1 (11 1/2-ounce) can refrigerated corn bread twists
Cooking spray
1 tablespoon yellow cornmeal
1/4 cup (1 ounce) shredded part-skim Mozzarella
cheese
Heat oil in a nonstick skillet over medium-high heat. Add onion and next 5
ingredients (onion through garlic); saut� 7 minutes or until browned. Combine corn
and milk in a saucepan over medium heat; cook 13 minutes.
Unroll dough (do not separate into strips). Roll dough into a 12 � 10-inch
rectangle on a lightly floured surface. Place dough on a baking sheet coated with
cooking spray and sprinkled with cornmeal.
Crimp edges of dough with fingers to form a rim. Sprinkle Mozzarella cheese over
crust; top with corn mixture and vegetables. Sprinkle with Parmesan cheese. Bake
at 400� for 15 minutes or until crust is golden. Let stand 10 minutes. Sprinkle
with parsley.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 5454 5654 3413 0 0 0 3357 0 26494 0 0 26116 1034 0
Super Morning Shake
Recipe By :
Categories : Beverages Breakfast/Brunch
July/Aug '98

-------- ------------ --------------------------------
2 tablespoons honey
1 (8 ounce) carton vanilla low-fat yogurt
1 (8 ounce) can pineapple chunks in juice -- undrained
1/2 cup ice cubes
Combine first 4 ingredients in a blender; process until smooth. With blender on,
add ice cubes, 1 at a time; process until smooth.
Serving size: 1 1/4 cups
Description:
"This shake is not only delicious, but it also has less than 2 grams
of fat and as much calcium as a glass of milk. Refrigerate the other
serving for a treat later in the day."
Source:
Copyright:
"� Cooking Light"
Yield:
"1 1/4 cups"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 0 0 0
Sweet Potato-Plantain Bake
Recipe By :

-------- ------------ --------------------------------
7 cups (1/2-inch) cubed peeled sweet potato
(about 2 1/4 pounds)
2 cups sliced very ripe plantain (about 1 pound)
Cooking spray
1/4 cup whole pitted dates -- chopped
1/4 cup slivered almonds -- toasted
Place potato in a saucepan, and cover with water; bring to a boil. Reduce heat;
simmer 7 minutes. Add plantain; simmer 7 minutes or until very tender, and drain.
Return potato and plantain to pan. Add sugar, milk, sour cream, and allspice; beat
2 minutes at high speed of a mixer until smooth. Spoon into a 1 1/2-quart baking
dish coated with cooking spray. Sprinkle with dates and almonds. Bake at 350� for
30 minutes or until thoroughly heated.
Source:
Copyright:
"� Cooking Light"
Yield:
"6 cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 5212 4524 0 4938 0 0 0 20027 0
Sweet-and-Sour Red Cabbage with Plums
Recipe By :
Vegetables

-------- ------------ --------------------------------
2 bacon slices
1 cup chopped onion
6 cups shredded red cabbage
2 cups sliced ripe red-skinned plums (about 6
medium)
1/2 teaspoon caraway seeds
3 tablespoons sugar
Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon
from skillet; crumble. Add onion to bacon drippings in skillet; saut� 5 minutes.
Add cabbage, plums, vinegar, and caraway seeds; reduce heat, and cook 20 minutes
until cabbage is tender, stirring occasionally. Add bacon, sugar, and pepper; cook
an additional 10 minutes.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Serving Ideas : Serve with ham, pork loin, or roast chicken
NOTES : To complement the reddish-purple hue of the cabbage, select a red-skinned

plum, such as Santa Rosa, or a deep-purple to black-skinned variety, such as
Friar.
Nutr. Assoc. : 2121 0 0 4526 0 252 0 0
Sweet-Pea Guacamole
Recipe By :
Dips

-------- ------------ --------------------------------
1 cup fresh shelled green peas (about 3/4 pound)
1 large ripe avocado -- peeled and seeded
1 teaspoon hot sauce
4 cilantro sprigs
2 garlic cloves
84 baked tortilla chips
Steam peas, covered, 4 minutes or until tender. Combine peas and next 8
ingredients (peas through garlic) in a food processor or blender, and pulse until
just combined. Serve guacamole with tortilla chips.
Serving Size: 2 tablespoons guacamole and 6 chips
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Frozen green peas may be substituted for fresh.

Nutr. Assoc. : 20091 2108 3585 1325 0 0 0 3349 0 5945
Tabbouleh with Oranges and Sunflower Seeds
Recipe By :
Side Dishes

-------- ------------ --------------------------------
3/4 cup uncooked bulgur or cracked wheat
2 navel oranges
1 tablespoon sugar
1/4 teaspoon salt
1 cup chopped fresh parsley
3/4 cup diced seeded peeled cucumber
1/2 cup coarsely chopped red onion
2 navel oranges -- each cut crosswise into 10 (1/4-inch-
thick) slices
2 tablespoons sunflower seeds
Combine bulgur and boiling water in a large bowl. Cover and let stand 30 minutes,
and drain.
Peel and section 2 oranges over a bowl; squeeze membranes to extract juice. Set
sections aside; reserve 1/4 cup juice. Discard membranes. Combine reserved orange
juice, sugar, oil, salt, and pepper; stir well with a whisk.
Add orange sections, parsley, mint, cucumber, and onion to bulgur mixture; stir
well. Add orange juice mixture; toss gently to coat. Cover and chill at least 2
hours.
Arrange the orange slices on each of 5 serving plates; top with tabbouleh.
Sprinkle evenly with sunflower seeds.
Serving Size: 1 cup tabbouleh and 4 orange slices
Cuisine:
"Middle East"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 218 0 1014 0 0 0 0 0 0 3010 20221 1014 0
Tandoori Chicken Wrap
Recipe By :
Poultry

-------- ------------ --------------------------------
1/4 teaspoon dried orange peel
1 pound skinned, boned chicken breast halves -- cut into strips
2 teaspoons sesame oil or vegetable oil -- divided
Cooking spray
1 1/2 cups julienne-cut carrot (1 1/2-inch)
8 sliced green onions (1-inch)
Tomato-Curry Yogurt (recipe follows)
1/2 cup mango chutney
TOMATO-CURRY YOGURT
1 cup plain low-fat yogurt
1/2 cup tomato sauce
3/4 teaspoon curry powder
1/4 teaspoon sugar
1/8 teaspoon pepper
Combine the first 7 ingredients in a medium bowl, stirring to coat chicken. Cover
mixture, and marinate in refrigerator 30 minutes.
medium heat. Add chicken; cook 8 minutes or until done. Remove chicken from
skillet; keep warm. Add 1 teaspoon oil to skillet; place over medium-high heat
until hot. Add carrot and green onions; saut� for 10 minutes or until browned.
Stir in cilantro leaves.
Spread 3 tablespoons Tomato-Curry Yogurt over each tortilla. Top each with 1 cup
chicken mixture and 1/3 cup carrot mixture. Roll up tortillas. Serve each wrap
with 2 tablespoons of mango chutney, and garnish with cilantro sprigs, if desired.
_____________________
To Make Tomato-Curry Yogurt: Spoon yogurt onto several layers of heavy-duty paper
towels; spread to 1/2-inch thickness. Cover with additional paper towels; let
stand 5 minutes. Scrape into a bowl using a rubber spatula. Stir in tomato sauce
and remaining ingredients. Cover and chill.
Recipe Makes: 3/4 cup

Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : For a taste of the Mideast, add turmeric, coriander, curry, and cumin to
your spice rack. Sesame oil adds a nutty flavor to this dish; you can use
vegetable oil in its place.
Nutr. Assoc. : 0 0 0 0 0 1009 2313 1356 0 20024 3585 0 2130706543 1664
26535 0 0 0 0 0 0 0
Tarragon-Roasted Chicken with Mushrooms and Potatoes
Recipe By :

-------- ------------ --------------------------------
1 (3-pound) roasting chicken
Cooking spray
8 tarragon sprigs
4 medium red potatoes (about 1 1/4 pounds) -- halved
6 cups quartered mushrooms (about 1 pound)
Remove and discard giblets and neck from the chicken. Rinse chicken under cold
water, and pat dry. Trim excess fat from chicken. Place chicken, breast side up,
on the rack of a broiler pan coated with cooking spray. Place tarragon sprigs in
body cavity of chicken. Arrange potatoes around chicken, and sprinkle 1/4 teaspoon
salt and 1/4 teaspoon pepper over potatoes. Insert meat thermometer into meaty
part of thigh, making sure not to touch bone.
Bake at 500� for 15 minutes; turn potatoes. Add mushrooms; sprinkle with 1/4
teaspoon salt and 1/4 teaspoon pepper. Bake at 500� for an additional 15 minutes.
Stir mushrooms and bake at 500� for an additional 15 minutes or until thermometer
registers 180� and chicken juices run clear. Discard skin.
Serving Size: 3 ounces chicken, 2 potato halves, and 3/4 cup mushrooms
Description:
"The chicken and potatoes roast first together. Mushrooms are added
later and then stirred so that they roast evenly."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 4765 0 3412 26355 0 0 4196

Tequila Sunrise Pasta Quattro Fromaggio
Recipe By :

-------- ------------ --------------------------------
1/2 teaspoon pepper
1/4 teaspoon salt
1/4 cup (1 ounce) shredded Fontina cheese
1/4 cup (1 ounce) crumbled Gorgonzola or other
blue cheese
1/4 cup (1 ounce) diced Camembert cheese
6 cups hot cooked rigatoni (about 9 ounces
uncooked pasta)
1/4 cup (1 ounce) finely grated fresh Parmesan
cheese
Melt margarine in a large saucepan over medium heat. Add flour; cook 30 seconds,
stirring constantly with a whisk. Add pepper, salt, and milk, and bring to a
simmer, stirring frequently. Remove from heat, and add fontina, Gorgonzola, and
Camembert cheeses, stirring until cheeses melt. Stir in pasta and basil; spoon
into each of 4 bowls. Sprinkle with Parmesan cheese.
Serving Size: 1 1/4 cups pasta and 1 tablespoon Parmesan
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Two Hollywood hunks vie for the attentions of beautiful restaurant manager
Michelle Pfeiffer in TEQUILA SUNRISE. But when Mel Gibson oohs and aahs over
Pfeiffer's pasta with four cheeses, a food star is born. Kurt Russell costars.
Nutr. Assoc. : 2394 0 0 0 0 588 2992 2427 2836 0 20086
Tex-Mex Black Bean Dip

Recipe By :
June '98

-------- ------------ --------------------------------
1/2 cup diced tomato
1/3 cup bottled picante sauce
1/2 teaspoon chili powder
1 (15-ounce) can black beans -- drained
1/4 cup (1 ounce) shredded reduced-fat Monterey
Jack cheese
Heat oil in a medium nonstick skillet over medium heat. Add onion and garlic, and
saut� 4 minutes or until tender. Add tomato and next 4 ingredients (tomato through
beans); cook 5 minutes or until thick, stirring constantly. Remove from heat;
partially mash with a potato masher. Add cheese, cilantro, and lime juice,
stirring until cheese melts. Serve warm or at room temperature.
Cuisine:
"Mexican"
Source:
Copyright:
"� Cooking Light"
Yield:
"1 2/3 Cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Seattle reader David Maddux said of this dish, "Now here's a reason to
live."
Serve with homemade flour tortilla chips (cut flour tortillas into wedges, and
toast in the oven at 350� for 8 to 10 minutes or until browned).
Nutr. Assoc. : 0 0 620 0 1114 0 0 157 26424 0 0
Tex-Mex Chicken Soup with Split Peas
Recipe By :
Categories : May '98 Poultry
Soups And Stews

-------- ------------ --------------------------------
1/8 teaspoon salt
1 pound skinned, boned chicken breasts
Cooking spray
1 1/2 cups vertically sliced onion
2/3 cup thinly sliced yellow bell pepper
2/3 cup thinly sliced green bell pepper
2/3 cup thinly sliced red bell pepper
2 cups water
1/2 cup green split peas
1/4 teaspoon salt
3 (10-inch) flour tortillas -- cut into 1/4-inch-thick
strips
Jack cheese
Combine the first 6 ingredients in a shallow dish. Dredge the chicken in the spice
mixture. Heat vegetable oil in a large nonstick skillet coated with cooking spray
over medium-high heat. Add the chicken, and saut� 6 minutes on each side or until
chicken is done. Remove chicken from pan, and cool. Cut the chicken into 1/2-inch
pieces.
Add onion and bell peppers to skillet, and saut� for 3 minutes. Add chicken
pieces, broth, water, split peas, and 1/4 teaspoon salt, and bring to a boil.
Partially cover, reduce heat, and simmer for 30 minutes or until the peas are
tender. Add salsa and lime juice, and simmer an additional 10 minutes.
Preheat broiler. Spread the tortilla strips in a single layer on a baking sheet
coated with cooking spray; lightly coat tortillas with cooking spray. Broil
tortilla strips 4 minutes or until lightly browned, stirring once.
Ladle soup into each of 6 bowls; top with tortilla strips, and sprinkle with
cheese.
Serving Size: 1 1/3 cups soup, about 3/4 cup tortilla strips, and 2 tablespoons
cheese
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : While the split peas rev up the carbohydrates in this chicken soup, the
bell peppers pump up the vitamin C.
Nutr. Assoc. : 0 0 0 0 0 0 2313 0 0 27187 4943 3572 20164 20230 5630 3572
4695 1325 0 1666 26424
Texas Barbecue Wrap
Recipe By :
Categories : May '98 Vegetarian Main Dishes

-------- ------------ --------------------------------
1/4 cup barbecue sauce
1 teaspoon chili powder
1 (12.3-ounce) package light tofu -- drained and sliced lengthwise into
1/4-inch pieces
1 jalape�o pepper -- seeded and minced
1 1/2 cups water
3/4 cup uncooked basmati rice
1 cup (4 ounces) shredded reduced-fat Monterey
Jack cheese
8 (1/8-inch-thick) tomato slices -- cut in half crosswise
Preheat broiler.
Combine the first 4 ingredients in a small bowl. Brush the barbecue sauce mixture
over both sides of the tofu. Broil the tofu for 4 minutes on each side or until
the tofu is bubbly.
Heat olive oil in a medium saucepan over medium-high heat. Add chopped onion,
ground turmeric, minced garlic, and jalape�o, and saut� 1 minute. Add water and
rice; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until rice is
tender.
Place 1 lettuce leaf on each tortilla. Divide the broiled tofu slices evenly among
the tortillas. Top each with 3/4 cup rice mixture, 1/4 cup shredded cheese, 2
tablespoons yogurt, and 2 tomato slices, and roll up. Cut each tortilla diagonally
in half.
Description:
""Tofu is at home on the range with spicy barbecue sauce, Jack cheese,
and aromatic rice, all wrapped up in a tortilla.""
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 0 5680 0 0 0 620 26360 0 2155 4780 25064 26424 20137
258 0
Thai Crab Cakes with Cilantro-Peanut Sauce
Recipe By :
July/Aug '98

-------- ------------ --------------------------------
1 1/4 cups fresh breadcrumbs
1 cup fresh bean sprouts -- chopped
1/4 cup finely chopped green onions
1/4 cup coarsely chopped fresh cilantro
1 large egg
1 pound lump crabmeat -- shell pieces removed
Cooking spray
Cilantro-Peanut Sauce
CILANTRO-PEANUT SAUCE
2 1/2 tablespoons granulated sugar
1/8 teaspoon salt
2 tablespoons creamy peanut butter
Combine the first 9 ingredients in a medium bowl; cover and chill 1 hour. Divide
mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty.
medium heat until hot. Add 4 patties; cook 3 minutes on each side or until lightly
browned. Remove patties from skillet, and keep warm. Wipe skillet clean with paper
towels; recoat with cooking spray. Repeat procedure with 1 teaspoon oil and 4
patties. Serve with Cilantro-Peanut Sauce.
Serving Size: 2 patties and 3 tablespoons sauce

____________________
To Make Cilantro-Peanut Sauce:
Combine the first 7 ingredients in a small saucepan, and bring to a boil, stirring
frequently. Remove from heat. Add peanut butter, and stir with a whisk until
smooth. Cool, and stir in cilantro and mint.
Yield: 3/4 cup
Cuisine:
"Asian"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2
Nutr. Assoc. : 0 96 0 20056 0 0 0 0 0 0 0 2130706543 0 0 0 0 0 0 0 0 5011

0 0
Thai Eggplant Dip
Recipe By :
Categories : Dips International
July/Aug '98

-------- ------------ --------------------------------
1 (1-pound) eggplant
1/3 cup golden raisins -- chopped
2 tablespoons water
2 teaspoons fresh lemon juice
1/8 teaspoon salt
4 6 inch pitas
1/2 cup (2 ounces) shredded part-skim Mozzarella
cheese
Pierce eggplant several times with a fork, and wrap in foil. Place eggplant on a
baking sheet, and bake at 425� for 1 hour. Cool slightly. Peel, seed, and mash
eggplant with a potato masher.
Combine raisins and water in a small bowl. Cover with plastic wrap; vent.
Microwave at HIGH 30 seconds. Let stand, covered, 10 minutes; drain. Add raisins,
basil, and next 5 ingredients (basil through garlic) to eggplant.
Preheat broiler. Sprinkle pitas with cheeses, and broil for 2 minutes or until
cheese melts. Cut each pita into 6 wedges, and serve with eggplant dip.
Serving Size: 1 pita wedge and 1 tablespoon dip
Cuisine:
"Asian"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 1140 26145 0
Thai Scallops with Asparagus
Recipe By :
Categories : Fish And Shellfish International
July/Aug '98 Main Dish

-------- ------------ --------------------------------
1 1/2 pounds sea scallops
1 1/2 teaspoons minced peeled fresh ginger
2 cups (2-inch) sliced asparagus (about 1/2
pound)
1/2 cup fat free less sodium chicken broth
1 teaspoon chile pur�e with garlic sauce
Basil Sprigs (optional)
Combine the scallops and cornstarch. Heat olive oil in a large nonstick skillet
over medium-high heat. Add scallops, and stir-fry 4 minutes. Remove scallops from
pan. Add minced ginger and garlic, and stir-fry 10 seconds. Stir in sliced
asparagus and next 4 ingredients (asparagus through chile pur�e), and cook,
uncovered, 2 minutes. Return the scallops to pan; cover and cook 1 minute. Remove
from heat, and stir in chopped basil and grated lemon rind. Serve with rice.
Garnish with basil sprigs, if desired.
Serving Size: 1 cup scallop mixture and 1/2 cup rice
Cuisine:
"Asian"
Source:
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:08"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 4862 0 0 26086 0 2085 58487 0 0 2615 0 0 632 2130706543
Thai Shrimp-and-Pasta Salad
Recipe By :
Categories : Fish And Shellfish International
March '98 Pasta
Salads

-------- ------------ --------------------------------
2 ounces uncooked linguine
1/2 cup shredded carrot
8 ounces medium shrimp -- cooked and peeled
1 cup thinly sliced Boston lettuce leaves
2 tablespoons fish sauce
1 tablespoon chopped green onions
2 1/2 teaspoons sugar
Cook pasta in boiling water 9 1/2 minutes. Add carrot; cook an additional 30
seconds. Drain, and cool. Combine pasta mixture, shrimp, lettuce, cilantro leaves,
and peanuts in a large bowl; toss well.
Combine lime juice and remaining ingredients in a jar. Cover tightly, and shake
vigorously. Pour over pasta mixture, tossing gently to coat.
Cuisine:
"Asian"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
NOTES : Store the shrimp-pasta mixture and vinaigrette separately in the

refrigerator; toss just before serving. Fish sauce is a salty condiment that
accounts for the high sodium content of this salad. It comes bottled and is
sometimes labeled nam pla in Asian markets or your supermarket's ethnic-food
section.
Nutr. Assoc. : 26045 4921 0 3921 0 26041 0 0 0 0 0 3924 20083 620
The "Works" Stuffed Potatoes
Recipe By :

-------- ------------ --------------------------------
4 bacon slices
Cooking spray
4 medium baking potatoes (about 2 pounds)
1 cup low-fat sour cream
extra-sharp Cheddar cheese -- divided
1/3 cup minced green onions -- divided
1/4 teaspoon salt
Freshly ground pepper (optional)
Cook bacon in a medium nonstick skillet over medium heat until crisp. Remove from
skillet; crumble and set aside. Wipe skillet clean with paper towels.
Place skillet coated with cooking spray over medium heat until hot. Add garlic;
saut� 1 minute. Set aside.
Bake potatoes at 400� for 1 hour or until done; cool slightly. Cut a lengthwise
slit across top of potatoes; carefully scoop pulp into a bowl, leaving shells
intact. Add half of crumbled bacon, garlic, sour cream, 1/4 cup cheese, 3
tablespoons onions, milk, and salt to pulp; mash.
Increase oven temperature to 450�. Stuff shells with potato mixture; top with half
of crumbled bacon, 1/4 cup cheese, and remaining onions. Place the stuffed
potatoes on a baking sheet. Bake at 450� for 15 minutes or until potatoes are
thoroughly heated. Sprinkle with pepper, if desired.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 26321 0 0 5669 0 26148 0 0 0 3622
The Big Easy Cajun Gumbo
Recipe By :

-------- ------------ --------------------------------
1 cup chopped onion
1/4 cup water
3/4 teaspoon hot pepper sauce
2 bay leaves
1/2 pound turkey kielbasa -- cut into 1/4-inch thick slices
1/2 pound medium shrimp -- peeled and deveined
1 (10-ounce) package frozen cut okra -- thawed
1 tablespoon fil� powder
Chopped fresh flat-leaf parsley -- optional
Place flour in a saucepan. Cook over medium-high heat 7 minutes or until very
brown; stir constantly with a whisk. (If flour browns too fast, remove from heat;
stir constantly until it cools down.) Place browned flour in a small bowl.
Heat oil in saucepan over medium-high heat. Add onion, celery, bell pepper, and
garlic; saut� 8 minutes or until tender. Sprinkle vegetables with browned flour;
cook 1 minute, stirring constantly. Stir in water and next 4 ingredients (water
through bay leaves). Bring to a boil; reduce heat, and simmer, uncovered, 10
minutes. Add sausage; simmer, uncovered, 5 minutes. Add shrimp and okra; cover and
simmer 5 minutes or until shrimp are done. Discard bay leaves. Stir in fil�. Serve
over rice. Sprinkle with parsley, if desired.
Serving Size: 1 cup gumbo and 1/2 cup rice
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
When THE BIG EASY costars Dennis Quaid and Ellen Barkin dine out, Quaid's
character banters with the chef about the amount of fil� in his gumbo. Fil�
powder, which is made from dried sassafras leaves, is used to thicken and flavor
gumbo.
Nutr. Assoc. : 0 0 0 0 0 620 0 0 213 0 2160 0 0 3464 3677 0 20067
The Santa Fe Wrap
Recipe By :

-------- ------------ --------------------------------
3/4 cup canned chickpeas (garbanzo beans) -- rinsed and drained
1/4 cup part-skim Ricotta cheese
2 tablespoons tub-style light cream cheese -- softened
1 garlic clove
1/4 cup canned black beans -- rinsed and drained
1/2 teaspoon hot sauce
1 1/3 cups thinly sliced curly leaf lettuce
3/4 cup shredded peeled jicama
6 tablespoons (1 1/2 ounces) finely shredded Monterey
Jack cheese
3 tablespoons finely diced red onion
Place first 5 ingredients in a food processor or blender; process until smooth.

Add feta, black beans, cilantro, and sauce; pulse 4 or 5 times or until combined.
Spread 1 1/2 tablespoons bean mixture over each tortilla; top each with 1/3 cup
lettuce. Divide jicama and remaining ingredients evenly among tortillas; roll up.
Cut each wrap in half diagonally.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2
Nutr. Assoc. : 2603 0 3928 0 0 20048 2797 0 0 25064 4780 3794 916 20221
Three-Mushroom Two-Tomato Pot Roast
Recipe By :
Main Dish

-------- ------------ --------------------------------
1 (3-pound) boned beef bottom round roast
3 bay leaves
1 cup dry red wine
1 cup canned whole tomatoes -- undrained and chopped
1/2 teaspoon salt
1/4 teaspoon pepper
1 pound carrots (8 medium) -- peeled and halved
1 1/4 pounds boiling onions (8 small) -- peeled
1 ounce sun-dried tomatoes (about 12) -- packed without oil,
chopped
4 cups shiitake mushroom caps (about 12 ounces)
1 (8-ounce) package button mushrooms -- quartered
1 (8-ounce) package cremini mushrooms -- quartered
Trim fat from roast. Heat oil in a Dutch oven over medium-high heat until hot. Add
roast; brown on all sides. Remove roast; set aside. Add chopped onion to pan;
saut� 3 minutes. Add thyme, garlic, and bay leaves; saut� 1 minute. Add broth,
wine, and canned tomatoes, scraping pan to loosen browned bits. Return roast to
pan; sprinkle with salt and pepper. Cover and bake at 300� for 1 hour.
Remove from oven; turn roast over. Add carrots, boiling onions, and sun- dried
tomatoes. Cover; bake 1 hour. Add mushrooms. Cover; bake an additional hour or
until roast is very tender. Let stand 10 minutes. Thinly slice roast and serve
with vegetables.
Serving Size: 3 ounces beef and 1 1/4 cups mushroom mixture
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 4786 0 0 0 0 0 0 0 2470 0 0 2495 2305 1447 4197 231 4196
Three-Onion Pizza
Recipe By :
Pizza

-------- ------------ --------------------------------
2 1/4 cups bread flour
1 package quick-rise yeast
1 cup very warm water (120� to 130�)
2 tablespoons olive oil -- divided
1/2 cup (2 ounces) crumbled feta cheese
1 cup thinly sliced sweet onion
1/2 cup thinly sliced leek
1 tablespoon chopped fresh or 1 teaspoon dried oregano
2 tablespoons (1/2 ounce) grated fresh parmesan cheese
Lightly spoon flour into dry measuring cups; level with a knife. Place flour, 1/2
teaspoon salt, and yeast in a food processor; pulse 2 times or until blended. With
processor on, slowly add water and 1 tablespoon oil through food chute; process
until dough forms a ball. Process an additional 45 seconds. Turn dough out onto a
lightly floured surface; knead lightly 4 to 5 times. Cover and let rest 30
minutes.
Roll dough into a 14-inch circle on a lightly floured surface. Place dough on a
baking sheet sprinkled with cornmeal. Crimp edges of dough with fingers to form a
rim. Sprinkle feta cheese evenly over dough. Combine onions, leek, oregano, 1
tablespoon oil, and 1/4 teaspoon salt; spread onion mixture evenly over pizza
crust. Sprinkle with parmesan cheese; bake at 425� for 25 minutes or until crust
is lightly browned.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2
Nutr. Assoc. : 0 0 5626 5472 0 0 20048 20230 0 793 3390 20086
Three-Pepper Quesadillas
Recipe By :

-------- ------------ --------------------------------
1 cup finely chopped yellow bell pepper
1 cup finely chopped red bell pepper
1/2 cup chopped Vidalia or other sweet onion
1 tablespoon finely chopped seeded jalape�o pepper
1/2 teaspoon salt
Cooking spray
8 (6-inch) corn tortillas
1 cup (4 ounces) shredded reduced-fat Monterey
Jack cheese
Place a large skillet coated with cooking spray over medium-high heat until hot.
Add 1 tortilla, and top with 1/4 cup bell pepper mixture. Sprinkle with 1/4 cup
cheese; top with 1 tortilla. Cook 2 minutes on each side or until golden, pressing
down with a spatula. Repeat procedure with remaining tortillas, bell pepper
mixture, and cheese.
Serving Size: 1 quesadilla
Cuisine:
"Mexican"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 26064 20164 5203 26061 0 0 0 0 2883 26424
Three-Pepper Salsa
Recipe By :
Dips

-------- ------------ --------------------------------
3 dried ancho chiles
OR
1 large yellow bell pepper
1 cup diced tomato
2 tablespoons minced, seeded serrano chile
1/4 teaspoon salt
Combine water and ancho chiles in a small bowl; cover anchos, and let stand for 30
minutes or until soft. Drain well; seed and chop.
Preheat broiler. Cut poblanos and bell pepper in half lengthwise; discard seeds
and membranes. Place poblanos and bell pepper halves, skin sides up, on a foil-
lined baking sheet; flatten with hand. Broil for 10 minutes or until blackened.
Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and dice poblanos
and bell pepper.
Combine anchos, roasted poblanos and bell pepper, tomato, and the remaining
ingredients in a medium bowl; cover salsa, and chill.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This spicy salsa is not for those who can't take the heat.
Nutr. Assoc. : 0 2130706543 0 3002 4532 0 0 0 0 0 0 26088 0
Three-Plum Upside-Down Cake
Recipe By :
July/Aug '98

-------- ------------ --------------------------------
2 tablespoons stick margarine or butter
1 cup sugar -- divided
3 tablespoons triple sec (orange-flavored liqueur)
OR
2 ripe red-skinned plums -- halved and pitted
2 ripe purple or black-skinned plums -- halved and pitted
2 ripe green-skinned plums -- halved and pitted
1/8 teaspoon salt
2 large egg yolks
4 large egg whites
Melt 2 tablespoons margarine in a 9-inch cast-iron or heavy skillet over medium

heat. Add 1/2 cup sugar and liqueur; cook until sugar dissolves. Remove from heat.
Arrange plum halves, cut sides up, in skillet.
baking powder, and salt in a bowl. Add milk, 1 tablespoon margarine, orange rind,
vanilla, and yolks; stir with a whisk until smooth.
Beat egg whites at high speed of a mixer until foamy. Gradually add 1/2 cup sugar,
1 tablespoon at a time, beating until stiff peaks form. Gently stir one-fourth of
egg white mixture into batter; gently fold in remaining egg white mixture.
Pour batter into skillet, and spread evenly over plums. Bake at 350� for 45
minutes or until a wooden pick inserted in center comes out clean. Cool in skillet
for 5 minutes. Place a plate upside down on top of skillet, and invert cake onto
plate. Serve cake warm or at room temperature.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1
NOTES : Any ripe plum will work in this recipe. But arranging different-colored
plums in the pan creates a stained-glass effect when you turn the cake.
Nutr. Assoc. : 5136 0 2130706543 0 0 4526 4526 4526 0 0 0 0 5136 0 0 3232
3231
Tomato-Basil Salsa
Recipe By :
July/Aug '98 Sauces/Condiments/Marinades

-------- ------------ --------------------------------
2 cups chopped seeded peeled tomato
2 tablespoons chopped red onion
1/4 teaspoon salt
Combine all ingredients in a bowl.
Cuisine:
"Mexican"
Source:
Copyright:
"� Cooking Light"
Yield:
"2 cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Serving Ideas : Serve with grilled vegetables, beef, or poultry. Or try it as a

condiment on a grilled-chicken sandwich or toasted bagel with cheese.
Nutr. Assoc. : 20183 0 4712 0 0 0
Tomato-Orange Pasta Toss
Recipe By :
Pasta

-------- ------------ --------------------------------
8 ounces uncooked penne (tube-shaped pasta)
1 ounce sun-dried tomatoes (about 12) -- packed without oil
3 tablespoons water
6 garlic cloves -- thinly sliced
2 strips orange rind (3 � 1/2-inch)
1 (28-ounce) can crushed tomatoes -- undrained
8 ounces part-skim Mozzarella cheese -- cut into 1/2-inch cubes
Cook penne according to package directions, omitting salt and fat. Drain well.
Place in a large bowl.
Combine sun-dried tomatoes and boiling water in a small bowl; let stand 10
minutes. Drain; coarsely chop.
Place 3 tablespoons water and oil in a saucepan over medium heat until hot. Add
garlic and rind. Cook 5 minutes; stir occasionally. Add juice and crushed
tomatoes; bring to a boil. Reduce heat to medium; cook 12 minutes. Discard rind.
Add juice mixture to pasta; toss well. Add sun-dried tomatoes, parsley, and
cheese; toss well.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
Yield:
"8 cups"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 4363 1447 0 0 0 620 0 0 0 0 921
Tomato-Shellfish Salad
Recipe By :
Salads

-------- ------------ --------------------------------
6 tablespoons sherry vinegar
1/4 teaspoon salt
3/4 pound cooked medium shrimp -- peeled and deveined
2 cups diced tomato
Combine the first 5 ingredients in a medium bowl; stir with a whisk until well-
blended. Add shrimp and remaining ingredients, and toss gently. Cover and chill.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 620 2842 0 5203 0 0
Tomatoes Stuffed with Orzo-Feta Salad
Recipe By :
Salads

-------- ------------ --------------------------------
2 cups cooked orzo (about 1 cup uncooked
rice-shaped pasta)
1 1/2 cups diced cucumber
1 cup chopped fresh parsley
1 tablespoon chopped fresh chives
1/4 teaspoon salt
4 large tomatoes
Combine first 11 ingredients in a large bowl. Remove cores from tomatoes. Cut each
tomato into 8 wedges, cutting to, but not through, the other end. Place 1 tomato
on each of 4 plates; top with 1 1/4 cups orzo mixture.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : The beauty of this dish is its simplicity. The key is to use the best
tomatoes you can find.
Nutr. Assoc. : 1360 3010 0 3272 0 0 0 0 0 0 0 3872
Toscana Wrap
Recipe By :

-------- ------------ --------------------------------
1 cup (1-inch) pieces onion
1 cup (1-inch) cubed green bell pepper
1 cup (1-inch) cubed red bell pepper
1 tablespoon dried Italian seasoning
1/4 teaspoon salt
1/2 cup canned cannellini beans or other white
beans -- drained
1 1/3 cups (5 ounces) shredded part-skim mozzarella
cheese
1 cup diced tomato
Combine first 9 ingredients in a bowl; toss well. Arrange vegetables in a single

layer on a jelly-roll pan. Bake at 450� for 40 minutes or until lightly browned,
stirring occasionally. Stir in beans. Warm tortillas according to package
directions. Spoon one-fourth of eggplant mixture down the center of each tortilla,
and sprinkle each with 1/3 cup cheese and 1/4 cup tomato; roll up. Wrap each
filled tortilla in aluminum foil. Reduce oven temperature to 350�. Bake at 350�
for 5 minutes or until cheese melts. Serve warm.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This recipe derives its name from ingredients indigenous to the Tuscan
area of Italy.
Nutr. Assoc. : 4288 3572 4695 0 0 0 0 0 27197 905918 27033 0

Tri-Colored Shrimp Plate
Recipe By :
July/Aug '98

-------- ------------ --------------------------------
2 red bell peppers
2 yellow bell peppers
24 jumbo shrimp -- peeled and deveined (about 1 1/2 pounds)
1 tablespoon Lemon Grass Oil -- divided
1 teaspoon crushed red pepper
Cooking spray
1 1/2 (10-ounce) bags fresh spinach
Preheat broiler. Cut bell peppers in half lengthwise, discarding the seeds and
membranes. Place the pepper halves, skin sides up, on a foil-lined baking sheet,
and flatten with hand. Broil 15 minutes or until blackened. Place in a large zip-
top plastic bag; seal. Let stand 15 minutes. Peel and cut into 1/2-inch strips.
Combine the shrimp, 2 teaspoons Lemon Grass Oil, crushed red pepper, and minced
garlic in a large zip-top plastic bag; seal and marinate in refrigerator 30
minutes. Heat a large nonstick skillet coated with cooking spray over medium-high
heat. Add the shrimp mixture, and saut� for 1 1/2 minutes on each side. Remove
shrimp from skillet. Heat 1 teaspoon Lemon Grass Oil in skillet, and add spinach.
Cook spinach 1 minute or until spinach wilts, stirring frequently. Place spinach
in center of each of 4 plates, and top evenly with bell peppers and shrimp.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Use the remaining Lemon Grass Oil from this recipe to infuse other dishes
with fresh flavor. Plain olive oil and 1/2 teaspoon lemon zest can be substituted.
Nutr. Assoc. : 0 0 0 0 0 0 2130706543 0
Lemon Grass Oil
Recipe By :
Categories : July/Aug '98 Sauces/Condiments/Marinades

-------- ------------ --------------------------------
1 cup olive oil
1/2 cup sliced peeled fresh lemon grass (about 1
bulb)
Combine oil and lemon grass in a small saucepan; cook 5 minutes over medium heat.
Remove from heat.
Source:
Copyright:
"� Cooking Light"
Yield:
"1 cup"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 43 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 0
Triple-Chocolate Bundt Cake
Recipe By :
Desserts

-------- ------------ --------------------------------
1 teaspoon almond extract
1 (3.9-ounce package chocolate fudge instant pudding mix
1 large egg
3 large egg whites
Cooking spray
1 cup sifted powdered sugar
4 teaspoons fat-free milk
Combine first 8 ingredients in a large bowl; beat at low speed of a mixer 30

seconds. Beat at medium speed 2 minutes. Pour batter into a 12-cup Bundt pan
coated with cooking spray. Bake at 350 degrees for 50 minutes or until a wooden
pick inserted in center comes out clean. Cool in pan 10 minutes; remove from pan.
Combine sugar and 4 teaspoons milk in a small bowl; drizzle over cake. Let stand
10 minutes. Place chips in a small heavy-duty zip-top plastic bag; seal. Submerge
bag in very hot water until chips melt or microwave at medium-high (70% power) 1
minute. Snip a tiny hole in 1 corner of bag; drizzle chocolate over cake.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
NOTES : You can substitute one (1.4-ounce) package of sugar-free chocolate fudge
instant pudding mix for the regular pudding mix in the recipe.
Nutr. Assoc. : 2422 0 4938 0 0 2646 0 3231 0 0 4938 2633
Triple-Fruit Scones
Recipe By :

-------- ------------ --------------------------------
1/3 cup sugar
1 tablespoon baking powder
1/4 teaspoon salt
6 tablespoons chilled stick margarine or butter
1/3 cup chopped dried apricots
Craisins)
2 teaspoons grated orange rind
1 large egg
1 large egg white
Cooking spray
1 tablespoon sugar
1/3 cup sugar, baking powder, baking soda, and salt; cut in margarine with a
pastry blender or 2 knives until mixture resembles coarse meal. Stir in apricots
and cranberries. Combine buttermilk, orange rind, egg, and egg white; add to flour
mixture, stirring just until moist.
Turn dough out onto a lightly floured surface; knead lightly 4 times with floured
hands. Roll dough into a 12 � 6-inch rectangle. Cut dough into 8 (3-inch) squares
using a dull knife or a dough scraper. Cut each square into 2 triangles; place on
a baking sheet coated with cooking spray. Sprinkle with 1 tablespoon sugar; bake
at 400� for 12 minutes or until golden. Serve warm.
Serving Size: 1 scone
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:12"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Dried cranberries and apricots, as well as orange rind, give these scones
a sweet, tart flavor. But you can mix and match any dried fruits to create your
own fruit scone.
Nutr. Assoc. : 0 0 0 0 0 222 0 26507 25045 0 0 0 0 0
Triple-Mushroom Polenta
Recipe By :

-------- ------------ --------------------------------
1 (3 1/2-ounce) package fresh shiitake mushrooms
1 (3-ounce) package chanterelle mushrooms
1 (3-ounce) package oyster mushrooms
1/3 cup minced shallots
1 (14 1/4-ounce) can no-salt-added beef broth
1 1/2 tablespoons minced fresh thyme
OR
1 (16-ounce) tube wild-mushroom polenta -- cut crosswise into 12 slices
Cooking spray
Preheat broiler.
Remove stems from mushrooms. Slice mushroom caps to equal 4 cups. Heat oil in a
large nonstick skillet over medium heat. Add shallots; cook 3 minutes. Add
mushrooms and garlic; cook 4 minutes, stirring occasionally. Sprinkle flour over
mushroom mixture; cook 30 seconds, stirring constantly. Stir in broth, thyme, and
pepper; cook 3 minutes or until sauce thickens, stirring frequently.
Place polenta on a baking sheet coated with cooking spray; broil 4 minutes on each
side or until thoroughly heated. Top with mushroom mixture; sprinkle with cheese.
Serving Size: 2/3 cup mushroom mixture, 3 polenta slices, and 2 tablespoons cheese
Source:
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:22"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 4196 4196 4196 0 20224 0 0 26512 0 0 2130706543 0 26538 0

25000
Triple-Plum Salsa
Recipe By :

-------- ------------ --------------------------------
1/4 cup finely chopped red onion
1 teaspoon grated lime rind
2 ripe red-skinned plums -- pitted and diced
2 ripe green-skinned plums -- pitted and diced
2 ripe purple or black-skinned plums -- pitted and diced
Combine all ingredients in a bowl; toss well. Let stand 30 minutes.
Source:
Copyright:
"� Cooking Light"
Yield:
"4 cups"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Serving Ideas : Serve this colorful salsa with grilled chicken, fish, or pork.
Nutr. Assoc. : 20133 0 20102 0 0 26086 0 4526 4526 4526
Tropical Tomato Salsa
Recipe By :

-------- ------------ --------------------------------
1/4 teaspoon salt
1/4 teaspoon grated peeled fresh ginger
1 cup diced peeled mango
2 tablespoons chopped shallots
Combine the first 4 ingredients in a medium bowl. Add mango and remaining
ingredients; toss gently.
Source:
Copyright:
"� Cooking Light"
Yield:
"2 cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Serving Ideas : Serve with grilled fish or poultry. It also pairs nicely with a
seafood fajita or burrito made with shrimp or scallops.
Nutr. Assoc. : 0 0 0 26076 4088 0 0 26631 20103
Tropical-Fruit Pizza
Recipe By :
Pizza

-------- ------------ --------------------------------
1 (18-ounce) package refrigerated sugar cookie dough
Cooking spray
1/3 cup sugar
1 1/2 teaspoons grated orange rind
1 teaspoon coconut extract
1 cup (1-inch) pieces peeled ripe mango
1 cup sliced banana (about 1 large)
6 slices (1/2-inch) fresh pineapple -- cut in half
2 kiwifruit -- each peeled and cut into 8 slices
1 tablespoon triple sec (orange-flavored liqueur)
OR
1 tablespoon orange juice
2 tablespoons flaked sweetened coconut -- toasted
Cut cookie dough into 8 slices; firmly press slices into a 12-inch round pizza pan
coated with cooking spray. Bake at 350� for 25 minutes or until lightly browned.
Combine sugar, orange rind, extract, and cream cheese in a bowl; beat at medium
speed of a mixer until blended. Spread cream cheese mixture over cookie crust,
leaving a 1/2-inch margin around edges. Arrange mango, banana, pineapple, and
kiwifruit on top of cream cheese mixture. Combine preserves and liqueur in a small
microwave-safe bowl, and microwave at HIGH 30 seconds or until melted. Drizzle
over fruit; sprinkle with toasted coconut. Chill 1 hour.
Source:
Copyright:
"� Cooking Light"
T(Chill Time):
"1:00"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 0 5403 0 4088 20225 5748 779 0 2130706543 0 0 2737
Tuna-Noodle Casserole
Recipe By :
Pasta

-------- ------------ --------------------------------
3/4 cup diced onion
1 (10 1/2-ounce) can condensed reduced-fat cream of mushroom
soup with cracked pepper and herbs (such
as Healthy Choice) -- undiluted
3 cups hot cooked egg noodles (about 6 ounces
uncooked pasta)
1 1/4 cups frozen green peas -- thawed
1/4 teaspoon salt
1/4 teaspoon pepper
2 (6-ounce) cans low-sodium tuna in water -- drained and flaked
1 (2-ounce) jar diced pimento -- drained
Melt margarine in a saucepan over medium-high heat. Add onion; saut� 3 minutes.
Add milk and soup. Cook 3 minutes; stir constantly with a whisk. Combine soup
mixture, noodles, and next 6 ingredients (noodles through pimento) in a 2-quart
casserole. Combine breadcrumbs and cheese; sprinkle on top. Bake at 450� 15
minutes or until bubbly.
Source:
Copyright:
"� Cooking Light"
Yield:
"5 cups"
T(Cooking Time):
"0:21"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 4098 0 4039 5847 2812 0 0 0 0 26421 4487 0 0
Turkey Enchiladas
Recipe By :
Poultry

-------- ------------ --------------------------------
2 teaspoons stick margarine or butter
3 tablespoons chopped pecans -- divided
1 tablespoon fat-free milk
1/4 teaspoon salt
2 cups chopped cooked turkey breast (about 1/2
pound)
Cooking spray
1/4 cup chopped pickled jalape�o peppers
1 (10 3/4-ounce) can condensed reduced-fat reduced-sodium cream
of chicken soup -- undiluted
cheese
Melt margarine in a large nonstick skillet over medium-high heat. Add onion and 2
tablespoons pecans; cook 3 minutes until onion is tender and pecans are toasted.
Remove from heat.
Combine cream cheese, 1 tablespoon milk, salt, and cumin in a large bowl. Stir in
onion mixture, turkey, and cilantro. Spread about 1/3 cup turkey mixture onto
tortillas; roll up and place, seam sides down, in a 13 � 9-inch baking dish coated
with cooking spray.
Combine 1 1/2 cups milk, sour cream, jalape�os, and soup in a bowl. Spoon soup
mixture over tortillas. Cover with foil; bake at 350� for 35 minutes. Remove foil;
sprinkle with Mozzarella and 1 tablespoon pecans. Bake an additional 5 minutes or
until cheese melts.
Cuisine:
"Mexican"
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:40"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat; 1/2
Other Carbohydrates
NOTES : "Every year we rent a villa in the mountains above Acapulco. My husband,
13-year-old son, our friends, and their families all stay together; there are 14
of us. I love the food. At first, I couldn't quite imagine pecans in an enchilada.
But trust me, it tastes great."
�Michelle Battin, Washington, Mich.
Nutr. Assoc. : 2394 0 1089 0 4938 0 0 2848 0 1521 0 4938 0 26008 5824 921
Turkey Fried Rice
Recipe By :
Categories : Grains June '98
Poultry

-------- ------------ --------------------------------
3 tablespoons light brown sugar
2 tablespoons water
1 tablespoon crunchy peanut butter
1 pound turkey breast cutlets (1/4-inch thick) -- cut into thin
strips
4 cups cooked rice
Sliced green onions (optional)
Combine first 7 ingredients in a bowl; stir with a whisk until blended.
Heat oil in a large nonstick skillet over medium-high heat. Add turkey and garlic,
and stir-fry 3 minutes or until turkey is done. Add rice, and stir-fry 2 minutes.
Remove mixture from skillet; keep warm.
Add vinegar mixture to skillet; bring to a boil, and cook 3 minutes. Return turkey
mixture to skillet, and stir-fry 1 minute. Remove from heat; stir in 1/4 cup
chopped green onions and peanuts. Garnish with sliced green onions, if desired.
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 26086 0 0 0 0 0 0 26515 620 0 3585 26041 0
Turkey Tenderloins with Papaya Salsa
Recipe By :
Poultry

-------- ------------ --------------------------------
1 1/4 cups diced peeled papaya
1/2 cup halved cherry tomatoes
1 teaspoon grated lime rind
1/4 cup raspberry or white wine vinegar
1 1/2 tablespoons Dijon mustard
OR
1 tablespoon minced fresh thyme
OR
2 (1/2-pound) turkey tenderloins
Cooking spray
Combine first 7 ingredients in a bowl; toss well. Cover and chill.
Combine vinegar and next 6 ingredients (vinegar through turkey) in a large zip-top
plastic bag; seal, and marinate in refrigerator 30 minutes. Remove turkey from
bag, reserving the marinade. Place turkey on a broiler pan coated with cooking
spray; broil 10 minutes on each side or until turkey is done, basting frequently
with marinade. Cut tenderloins into thin slices, and serve with papaya salsa.
Serving Size: 3 ounces turkey and 1/2 cup salsa
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1/2
Nutr. Assoc. : 4354 0 2557 0 0 0 20083 4688 0 0 0 0 2130706543 0 0

2130706543 0 27022 0
Turkish Chickpea Stew
Recipe By :

-------- ------------ --------------------------------
1 teaspoon brown sugar
3 1/2 cups (about 1 1/2 pounds) chopped tomato
3/4 teaspoon salt
4 cups trimmed spinach
4 cups water
2 (15-ounce) cans chickpeas (garbanzo beans) -- drained
2 tablespoons chopped fresh flat-leaf parsley
Heat olive oil in a Dutch oven over medium-high heat. Add onion; saut� 5 minutes.
Add fennel, sugar, cumin, and garlic, and cook 1 minute. Stir in tomato, vinegar,
salt, and pepper, and saut� for 10 minutes or until slightly thick. Stir in
spinach, water, and chickpeas; bring to a boil. Cover, reduce heat, and simmer 30
minutes. Remove from heat; stir in parsley, mint, and dill.
Description:
"Dried beans, a low-fat, high-protein meat replacement, star in this
one-dish meal."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 3924 0 3269 0 0 620 20183 0 0 0 1423 0 2603 20067 0 3360
Turkish Lentil-and-Vegetable Soup
Recipe By :
Categories : Jan/Feb '98 Soups And Stews

-------- ------------ --------------------------------
4 fresh thyme sprigs
4 fresh parsley sprigs
4 black peppercorns
1 bay leaf
1 1/2 pounds lamb shank
8 cups water
2 cups dried lentils
2 cups thinly sliced celery
2 cups thinly sliced carrot
1 cup chopped leek
1 cup dry red wine
1 tablespoon fresh thyme
OR
3/4 teaspoon salt
8 teaspoons chopped fresh mint
Place first 4 ingredients on a double layer of cheesecloth. Gather edges of

cheesecloth together; tie securely.
Trim fat from lamb shank. Place cheesecloth bag, lamb, and next 11 ingredients
(lamb through crushed red pepper) in a large Dutch oven. Bring to a boil; reduce
heat, and simmer, uncovered, 2 hours or until lamb is tender. Discard cheesecloth
bag. Remove lamb shank from soup. Remove lamb from bone, and discard bone. Cut
meat into bite-size pieces, and stir meat into soup. Spoon into shallow bowls, and
sprinkle each serving with 1 teaspoon mint and 1 teaspoon vinegar.
Source:
Copyright:
"� Cooking Light"
Yield:
"12 cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : A version of this soup is served at Istanbul's Asitane Restaurant, which

is famous for recipes that date back to the Ottoman Empire. It's traditional to
top it with a splash of vinegar, which adds a tart finish to the soup.
Nutr. Assoc. : 3413 20143 4437 0 26638 0 0 0 20195 0 3891 0 0 0 2130706543
0 0 0 0 0
Tuscan Bread Salad with Corn
Recipe By :
Salads

-------- ------------ --------------------------------
BREAD SALAD
1/2 cup water
2 cups (1-inch) cubed Italian bread
VINAIGRETTE
2 tablespoons water
2 tablespoons mango chutney
1/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
1 cup chopped seeded peeled cucumber
1 cup chopped seeded tomato
1/2 cup chopped yellow bell pepper
Prepare bread salad: Combine corn and 1/2 cup water in a small saucepan, and bring
to a boil. Reduce heat, and simmer 10 minutes or until the corn is tender. Drain
well.
Preheat broiler. Combine bread cubes and garlic in a medium bowl; toss well to
coat. Arrange bread cubes on a jelly-roll pan, and broil 5 minutes or until
lightly browned, stirring once.
Prepare vinaigrette: Combine vinegar and next 5 ingredients (vinegar through black
pepper) in a large bowl. Add corn and remaining ingredients. Add bread cubes, and
toss gently. Serve immediately.
Cuisine:
"Italian"
Source:
Copyright:
"� Cooking Light"
Yield:
"5 1/2 cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Summer vegetables at their peak and crisp garlic croutons are tossed
together with a sweet corn vinaigrette to create this traditional bread salad.
Serve immediately, while the croutons are still crisp.
Nutr. Assoc. : 0 3357 0 198 0 0 0 0 0 26535 0 0 20007 1003 26059 0 0
Tuscan Skillet Supper
Recipe By :

-------- ------------ --------------------------------
1 cup chopped zucchini
1/2 cup sliced onion
1 cup diced tomato
drained
2 rosemary sprigs
1 cup chopped spinach
cheese
1/2 teaspoon salt
Heat oil in a large nonstick skillet over medium-high heat. Add zucchini and next
5 ingredients (zucchini through garlic); saut� 2 minutes. Stir in tomato, beans,
and rosemary; cook 2 minutes. Stir in spinach and remaining ingredients; cook 1
minute or until spinach wilts and cheese begins to melt. Discard rosemary.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 620 0 5512 0 0 921 0 0
Vanilla-Poached Peaches
Recipe By :

-------- ------------ --------------------------------
1 cup water
1/3 cup sugar
1 piece (3 1/2-inch) vanilla bean -- split lengthwise
3 large ripe peaches -- peeled, pitted, and quartered
2 tablespoons strawberry preserves
4 teaspoons chopped pistachios
Combine the first 3 ingredients in a medium nonaluminum saucepan; bring to a boil.

Reduce heat; add peaches, and simmer 7 minutes or until tender. Remove peaches
with a slotted spoon; place in a shallow dish. Bring cooking liquid to a boil, and
cook until reduced to 1/2 cup (about 7 minutes). Discard vanilla bean; pour syrup
over peaches. Cool to room temperature.
Combine preserves and 4 teaspoons peach syrup; stir with a whisk. Place 3 peach
quarters and 1 1/2 tablespoons peach syrup in each of 4 dishes; top each serving
with 2 teaspoons strawberry mixture and 1 teaspoon pistachios.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1 1/2
Other Carbohydrates
NOTES : You can substitute 1 teaspoon vanilla extract for the vanilla bean; just
stir it in after the mixture is reduced. Also, nectarines can be substituted for
the peaches.
Nutr. Assoc. : 0 0 5402 26349 0 1139
Venetian Fish Salad
Recipe By :
Salads

-------- ------------ --------------------------------
4 (6-ounce) orange roughy or other white fish fillets
1 1/2 teaspoons grated orange zest
1/3 cup coarsely chopped red onion
1 teaspoon balsamic vinegar
1/2 teaspoon salt
1 ounce thinly sliced prosciutto or ham -- cut into 1/2-inch-wide
strips
Sprinkle flour over fish. Heat oil in a large nonstick skillet over medium heat
until hot. Add fish; cook 3 minutes on each side or until fish flakes easily when
tested with a fork. Remove fish from pan, and keep warm.
Combine the tomato and next 6 ingredients (tomato through salt) in a bowl. Combine
1 cup tomato mixture and salad greens in a large bowl; toss well.
Arrange 1 cup salad greens mixture on each of 4 plates; top each serving with 1
fillet and 1/4 cup tomato mixture. Top evenly with prosciutto.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 4308 4308 0 1012 1012 4712 2679 0 0 4165 4633
Viennese Caramel Custard
Recipe By :
Categories : Desserts International
July/Aug '98

-------- ------------ --------------------------------
1 1/4 cups sugar -- divided
1/2 teaspoon fresh lemon juice
1/2 teaspoon water
6 large egg whites
2 large eggs
Thin lemon slices (optional)
Combine 1/2 cup sugar and lemon juice in a small, heavy saucepan over medium-high
heat; cook until sugar dissolves. Continue cooking an additional 4 minutes or
until golden. Immediately pour into 6 (4-ounce) ramekins, tipping quickly until
caramelized sugar coats bottom of cups.
Combine 1/2 cup sugar and water in a large, heavy saucepan over medium-high heat;
cook until sugar dissolves. Continue cooking an additional 4 minutes or until
golden; set aside.
Heat 1/4 cup sugar and milk over medium-high heat in a small, heavy saucepan to
180� or until bubbles form around the edge (do not boil). Gradually add hot milk
mixture to sugar mixture in large saucepan, stirring constantly with a whisk. Cook
over medium-high heat until sugar melts. Remove from heat.
Combine egg whites and eggs in a large bowl, and stir well with a whisk. Gradually
add hot milk mixture to eggs, stirring constantly with a whisk. Stir in vanilla
extract. Pour into the prepared ramekins. Place the ramekins in a shallow roasting
pan, and add hot water to pan to a depth of 1 inch. Bake at 300� for 45 minutes or
until a knife inserted in center comes out clean. Remove from pan, and cool
completely on a wire rack. Cover and chill at least 3 hours.
Loosen edges of custards with a knife or rubber spatula. Place a dessert plate,
upside down, on top of each ramekin; invert custard onto plates. Drizzle any
remaining syrup over custards; garnish with thin lemon slices, if desired.
Description:
"There's a double hit of caramel in Nick Malgieri's Viennese version
of the Classic Creme Caramel."
Cuisine:
"Viennese"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 4938 3231 3218 0 3903
Warm Beef-and-Potato Salad with B�arnaise Dressing
Recipe By :
Salads

-------- ------------ --------------------------------
12 small red potatoes -- quartered (about 1 3/4 pounds)
4 shallots -- quartered
Cooking spray
2 (4-ounce) beef tenderloin steaks (3/4 inch thick)
1/4 cup chopped shallots
1/4 cup water
3 tablespoons chopped fresh tarragon
2 tablespoons creamy-mustard mayonnaise blend (such as
Dijonnaise)
1 tablespoon chopped fresh chives
Combine potatoes and quartered shallots in a 13 � 9-inch baking dish; drizzle with
oil, and toss gently. Bake at 375� for 50 minutes or until tender, stirring
occasionally. Cool slightly.
until hot. Add steaks; cook 3 minutes on each side or until desired degree of
doneness. Remove steaks from skillet; keep warm.
Add chopped shallots, wine, vinegar, water, and tarragon to skillet. Bring to a
boil; cook until reduced to 1/2 cup (about 2 minutes). Strain through a colander
into a bowl; discard solids. Add mustard blend to wine mixture; stir well with a
whisk.
Cut steaks into thin slices. Combine potato mixture, beef, and tarragon mixture in
a large bowl; toss gently to coat. Sprinkle with chives. Serve immediately.
Serving size: 1 cup
Source:
Copyright:
"� Cooking Light"
Yield:
"4 cups"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 4716 0 0 0 927220 0 0 0 0 0 504 0
Warm Mojo Salsa
Recipe By :
July/Aug '98

-------- ------------ --------------------------------
1 teaspoon annatto (achiote seed; optional)
2 cups diced seeded plum tomato (about 4 small)
1 tablespoon minced fresh basil
1 tablespoon minced fresh chives
1/4 teaspoon salt
Combine oil and annatto (if desired) in a saucepan; cook over low heat 5 minutes.
Remove from heat; let stand 10 minutes. Strain through a sieve over a bowl;
discard seeds. Heat 1 1/2 teaspoons oil mixture in pan; discard remaining oil
mixture. Add garlic; saut� 3 minutes. Add juices; bring to a simmer. Stir in
tomato and remaining ingredients, and remove from heat. Serve warm over grilled
fish or chicken.
Description:
"Mojo ("mo-yo" in the Caribbean) is a condiment consisting of garlic,
oil, and a citrus juice�usually lime. This recipe is a combination of
a mojo and a tomato salsa."
Cuisine:
"Mexican"
Source:
Copyright:
"� Cooking Light"
Yield:
"2 1/4 cups"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : Salsa can be made up to two days ahead of time; cover and chill. Reheat in
the microwave or in a saucepan over medium heat. If you choose not to use the
annatto, use only 1 1/2 teaspoons oil.
Nutr. Assoc. : 0 1299 620 0 0 26089 0 0 0 0
West Indies Corn and Chicken
Recipe By :
Main Dish

-------- ------------ --------------------------------
6 ears shucked corn
SPICE MIXTURE
2 teaspoons dried thyme
2 teaspoons coriander seeds -- crushed
1 teaspoon paprika
1 teaspoon black pepper
1/2 teaspoon salt
1/2 teaspoon dried orange peel
6 skinned, boned chicken breast (about 1 1/4
pound)
1 bacon slice
1 cup chopped onion
1 cup water
1 cup uncooked converted rice
1 teaspoon sesame seeds
Cut off tops of corn kernels; scrape corn milk and remaining pulp from cobs using
the dull side of a knife blade.
Prepare spice mixture: Combine thyme and next 7 ingredients (thyme through cumin);
divide spice mixture in half. Coat chicken with half of spice mixture.
Cook bacon in a large skillet over medium heat until crisp. Remove bacon from
skillet; crumble and set aside. Add chicken to bacon drippings in skillet; cook
over high heat 4 minutes on each side or until browned. Remove chicken.
Add onion, bell pepper, celery, jalape�o, and remaining spice mixture to skillet;
saut� 8 minutes or until lightly browned. Add water to pan; scrape skillet to
loosen browned bits. Add corn. Cook 5 minutes over medium-high heat; stir
frequently. Add broth, beans, and chicken to skillet; bring to a boil. Gently stir
in rice. Sprinkle with bacon and sesame seeds. Cover; reduce heat. Simmer 20
minutes. Remove from heat; let stand 5 minutes.
Serving Size: 1 chicken thigh and 1 1/2 cups corn mixture
Cuisine:
"West Indies"
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 3209 0 3159 415 0 0 0 0 1012 0 0 0 2313 0 0 20088 0 20104 0

25062 578 537 1357
White Triple-Layer Cake with Lemon Filling
Recipe By :
March '98

-------- ------------ --------------------------------
Cooking spray
3/4 teaspoon salt
1 3/4 cups sugar
2 large egg whites
1/4 teaspoon butter extract
Lemon Filling (recipe follows)
Fluffy White Frosting (recipe follows)
LEMON FILLING
1/2 cup sugar
1/2 cup warm water
2 teaspoons grated lemon rind
2 large egg yolks
FLUFFY WHITE FROSTING

1 cup sugar
1/4 cup water
Dash salt
3 large egg whites
Coat 3 (8-inch) round cake pans with cooking spray, and dust pans with 1
tablespoon flour.
Lightly spoon sifted flour into dry measuring cups; level with a knife. Combine
sifted flour, baking powder, salt, and baking soda. Combine sugar, butter, and oil
in a large bowl; beat at medium speed of a mixer until well-blended (about 5
minutes). Add egg whites, 1 at a time, beating well after each addition. Combine
milk and yogurt. Add flour mixture to creamed mixture alternately with milk
mixture, beginning and ending with flour mixture. Stir in extracts.
Place 1 cake layer on a plate; spread with half of Lemon Filling, and top with
another cake layer. Spread with remaining Lemon Filling, and top with last cake
layer. Spread Fluffy White Frosting over top and sides of cake.
____________________
To Make Lemon Filling:
Combine sugar and cornstarch in a medium saucepan. Stir in water, orange juice,
rind, lemon juice, and egg yolks. Bring mixture to a boil over medium-high heat.
Cook until thick (about 2 minutes), stirring constantly. Remove from heat; stir in
vanilla. Cover and chill at least 1 1/2 hours or up to 2 days. Stir well before
using.
Yield: 1 cup
To Make Fluffy White Frosting:
Combine first 5 ingredients in top of a double boiler; place egg white mixture
over barely simmering water in bottom of double boiler on cooktop. Beat at high
speed of a hand-held mixer until stiff peaks form and candy thermometer registers
160�. Add vanilla; beat until blended.
Yield: 4 cups
Description:
"Our makeover halved the fat in this cake. You'll need a candy
thermometer to make its Fluffy White Frosting. Candy thermometers are
different from meat thermometers and can be found in many
supermarkets. Store this cake loosely covered in the refrigerator."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 2394 0 3231 4938 20159 0 223 2130706543

2130706543 0 0 0 0 0 0 0 3232 0 0 0 0 0 0 3231 0
Whole Roasted Chicken Adobo with Papaya Mojo
Recipe By :
Poultry

-------- ------------ --------------------------------
2 tablespoons mustard seeds
1 cup fresh cilantro leaves
2 tablespoons water
1/2 teaspoon salt
1 (4 1/2-pound) roasting chicken
1/2 teaspoon coarsely ground pepper
Papaya Mojo (see recipe)
PAPAYA MOJO
2 cups diced peeled papaya
2 teaspoons white balsamic vinegar
Heat a nonstick skillet over medium-high heat until hot. Add mustard seeds, and
cook 1 minute or until seeds begin to pop. Place seeds in a food processor, and
process until seeds begin to crack. Add the cilantro leaves and the next 6
ingredients (cilantro leaves through jalape�o); process until finely minced.
pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and
drumsticks by inserting fingers, gently pushing between skin and meat. Spread
mustard mixture under loosened skin. Lift wing tips up and over back, and tuck
under chicken. Sprinkle the chicken with ground pepper.
Place chicken, breast side up, on a broiler pan. Insert a meat thermometer into
meaty part of thigh, making sure not to touch bone. Bake at 450� for 30 minutes.
Reduce oven temperature to 400� (do not remove chicken from oven); bake an
additional 45 minutes or until thermometer registers 180�. Cover chicken loosely
with foil; let stand 10 minutes. Discard skin. Serve with Papaya Mojo, and garnish
with cilantro sprigs, if desired.
Serving Size: 3 ounces chicken and 1/2 cup salsa

____________________
To Make Papaya Mojo:
1. Combine all ingredients; cover and chill.
Recipe Makes: 2 1/2 cups

Description:
"Adobo is a dry rub or paste of intense spices and peppers that's
massaged into chicken, fish, or pork. Mojo is a sweet, fruity salsa
that provides a cool-down for the spicy adobo."
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 939 0 0 0 0 0 0 26360 5829 0 2130706543 383 0 4354 0 0 822

2140 0
Whole-Wheat Pecan Muffins
Recipe By :
Desserts July/Aug '98

-------- ------------ --------------------------------
1 cup whole-wheat flour
1/2 cup stone-ground yellow cornmeal
1/2 teaspoon salt
1 1/4 cups low-fat buttermilk
1 teaspoon almond extract
2 large egg whites
Cooking spray
1/3 cup chopped pecans
Lightly spoon flours into dry measuring cups; level with a knife. Combine flours
and the next 4 ingredients (flours through salt) in a medium bowl; make a well in
center of mixture. Combine buttermilk, sugar, margarine, almond extract, and egg
whites; stir well with a whisk. Add to flour mixture, stirring just until moist.
Spoon the batter into 12 muffin cups coated with cooking spray; sprinkle with
nuts. Bake at 375� for 20 minutes or until muffins spring back when touched
lightly in center. Remove from pans immediately.
Serving Size: 1 muffin
Source:
Copyright:
"� Cooking Light"
Yield:
"1 dozen"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 5638 0 0 0 25045 0 4098 0 0 0 0

Wild-Mushroom Nachos
Recipe By :

-------- ------------ --------------------------------
4 (6-inch) flour tortillas -- cut into quarters
Cooking spray
2 small portobello mushrooms -- sliced (about 1/2 pound)
OR
OR
1 cup Refried White Beans
1/3 cup Roasted-Tomato Sauce
1/3 cup crumbled Feta cheese -- (about 1 1/2 ounces)
Lime rind (optional)
Place tortilla quarters on a baking sheet coated with cooking spray. Bake at 350�
for 8 minutes or until crisp.
Place sliced mushrooms in a shallow 2-quart baking dish. Drizzle mushrooms with
broth, lemon juice, soy sauce, and oil, and sprinkle with basil and thyme. Toss
well. Cover and bake at 350� for 15 minutes or until tender. Drain mushroom
slices, discarding liquid.
Spread 1 tablespoon Refried White Beans over each tortilla quarter, and top with
mushrooms. Top each serving with 1 teaspoon Roasted-Tomato Sauce and 1 teaspoon
feta cheese. Place tortilla quarters on a baking sheet. Bake at 350� for 5 minutes
or until tortillas are thoroughly heated. Garnish nachos with lime rind, if
desired. Serve immediately.
Serving Size: 4 nachos
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Before making these simple nachos, you'll need to make the Refried White
Beans and Roasted-Tomato Sauce.
Nutr. Assoc. : 3310 0 4196 0 0 0 0 3332 0 2130706543 0 0 2130706543 0 0
3272 3949
Refried White Beans
Recipe By :

-------- ------------ --------------------------------
Source:
Copyright:
"� Cooking Light"
Yield:
"2 1/2 Cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 20022 0 620 0 5512 0
Roasted-Tomato Sauce
Recipe By :
Categories : April '98 Sauces/Condiments/Marinades

-------- ------------ --------------------------------
2 pounds plum tomatoes -- cut in half lengthwise
1 onion -- cut into 1/2-inch-thick slices
Cooking spray
1/4 teaspoon salt
1 drained canned chipotle chile -- seeded
Arrange the plum tomatoes, onion slices, and jalape�o pepper on a jelly-roll pan
coated with cooking spray, and bake vegetables at 500� for 30 minutes. Remove
jalape�o pepper from pan. Bake tomatoes and onion slices an additional 15 minutes
or until the vegetables are soft. Combine the tomatoes, onion slices, jalape�o
pepper, lime juice, salt, and chipotle chile in a food processor, and process
until tomato mixture is smooth.
Source:
Copyright:
"� Cooking Light"
Yield:
"2 Cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Roasting the tomatoes, pepper, and onions gives them a rich, caramelized
flavor that stands up to the smoky taste of the chipotle.
Nutr. Assoc. : 4527 0 20103 0 0 0 2625
Yellow-and-Orange Pepper Soup with Red-Chile Pur�e
Recipe By :
Categories : May '98 Soups And Stews

-------- ------------ --------------------------------
2 cups diced orange bell pepper
2 cups diced yellow bell pepper
1/2 cup diced onion
3 cups diced peeled baking potato (about 1 pound)
3 cups water -- divided
1/2 teaspoon salt
1 (14 1/2-ounce) can vegetable broth
1 large ancho chile (about 1/4 ounce)
1/8 teaspoon salt
Chopped fresh cilantro (optional)
Heat oil in a Dutch oven over medium-high heat. Add bell peppers, onion, carrot,
and garlic; saut� 10 minutes or until lightly browned. Add potato, 2 cups water,
1/2 teaspoon salt, black pepper, and broth; bring to a boil. Cover, reduce heat,
and simmer 30 minutes or until vegetables are tender.
Place half of bell pepper mixture in a blender, and process until smooth. Pour
pur�e bell pepper mixture into a large bowl. Repeat procedure with remaining bell
pepper mixture; keep warm.
Remove stem and seeds from chile.
Tear chile into large pieces; place in a small saucepan over medium heat. Cook 3
minutes or until thoroughly heated, turning pieces occasionally (be careful not to
burn chile). Add 1 cup water; bring to a simmer. Cover and simmer 5 minutes or
until soft. Remove chile from pan with a slotted spoon, reserving 2 tablespoons
cooking liquid. Discard remaining cooking liquid. Combine chile, 2 tablespoons
cooking liquid, and 1/8 teaspoon salt in a blender; process until smooth. Ladle
soup into each of 7 bowls; top with chile pur�e and garnish with cilantro, if
desired.
Serving Size: 1 cup soup and 1 1/2 teaspoons pur�e
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
NOTES : This soup is equally good with or without the red-chile pur�e.
Nutr. Assoc. : 0 5630 5630 0 0 620 2135 0 0 0 4032 27213 0 0
Yellow-Pepper Soup
Recipe By :
Categories : June '98 Soups And Stews
Vegetables
-------- ------------ --------------------------------
1/3 cup diced celery
1 1/4 cups water
3/4 cup cubed peeled Yukon gold or red potatoes
1/4 teaspoon salt
2 yellow bell peppers -- seeded, halved, and cut into
quarters (about 3/4 pound)
Chopped fresh parsley (optional)
Heat olive oil in a large saucepan over medium-low heat. Add onion and celery;
cook 7 minutes or until onion is soft. Add the broth and next 6 ingredients (broth
through bell peppers); bring to a boil. Cover, reduce heat, and simmer 40 minutes
or until vegetables are tender.
Place half of the bell pepper mixture in a blender, and process until smooth. Pour
pur�ed bell pepper mixture into a large bowl. Repeat procedure with remaining bell
pepper mixture. Spoon soup into bowls; garnish with parsley, if desired
Serving Size: 1 cup
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 4716 0 0 0 5630 0
Zesty Spaghetti with Seafood
Recipe By :
Categories : Fish And Shellfish May '98
Pasta

-------- ------------ --------------------------------
1 cup seeded diced plum tomato (about 4 medium)
1/3 cup clam juice
1/4 cup extra-virgin olive oil
OR
1/2 teaspoon dried dill
2 teaspoons fresh thyme
OR
1/2 teaspoon salt
1/2 teaspoon pepper
2 quarts water
3/4 pound medium shrimp -- peeled and deveined
3/4 pound sea scallops -- quartered
5 cups hot cooked spaghetti or linguine (about 12
Combine first 10 ingredients in a large bowl.
Bring water to a boil in a large saucepan. Add shrimp and scallops; cook 2 minutes
or until done. Drain. Add shrimp, scallops, and pasta to tomato mixture; toss
well.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 20160 0 3346 0 0 0 26124 0 2130706543 3413 0 2130706543 0 0

0 0 4861 2845
Zesty Vegetarian Pitas
Recipe By :
Categories : May '98 Vegetarian Main Dishes

-------- ------------ --------------------------------
2 tablespoons sun-dried tomato spread (such as
California Sun Dry)
1/4 teaspoon pepper
2 cups chopped seeded tomato
1/2 cup diced seeded peeled cucumber
1/4 cup fat-free Italian dressing
2 (6-inch) pitas -- cut in half
Combine first 6 ingredients in a food processor; process until smooth. Cover and
chill. Combine tomato, cucumber, onion, and dressing in a bowl; cover and marinate
in refrigerator 1 hour. Drain tomato mixture; discard marinade. Line each pita
half with a lettuce leaf; spread each with 3 tablespoons chickpea mixture. Spoon
about 2/3 cup marinated vegetables into each pita half.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
NOTES : You'll have about 3/4 cup of the chickpea spread left over. Serve it with
baked tortilla chips for a high-carbohydrate snack.
Nutr. Assoc. : 0 0 1505 0 0 2603 20183 3010 20221 4236 1140 810
Zucchini Parmesan
Recipe By :

-------- ------------ --------------------------------
1 pound zucchini -- cut lengthwise into 1/4-inch-thick slices
1/2 cup Italian-seasoned breadcrumbs
1/2 cup fat-free Ricotta cheese
1/4 teaspoon salt
1 large egg
1 cup chopped cherry tomatoes
1/4 cup chopped fresh basil leaves
Preheat broiler. Lightly coat zucchini and garlic with cooking spray; place on a
baking sheet coated with cooking spray. Broil 5 minutes or until garlic and
zucchini are lightly browned. Remove garlic from baking sheet; mince. Set zucchini
aside. Combine the garlic, breadcrumbs, and Parmesan cheese; set aside. Combine
milk and next 5 ingredients (milk through egg) in a medium bowl, stirring with a
whisk. Combine tomatoes, basil, and oil in a bowl; set aside.
Spread 1/2 cup milk mixture in bottom of an 11 � 7-inch baking dish coated with
cooking spray. Arrange zucchini slices over milk mixture to cover the bottom of
the dish, and top with 1/3 cup breadcrumb mixture and 1/2 cup milk mixture. Repeat
layers, ending with the zucchini. Top with the tomato mixture, and sprinkle with
the remaining breadcrumb mixture. Bake at 400� for 45 minutes or until bubbly and
brown.
Source:
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 620 0 4866 1034 20001 0 0 0 0 0 2557 3334 0
Zucchini-and-Feta Gratin
Recipe By :

-------- ------------ --------------------------------
2 1/2 cups hot cooked long-grain rice
1 cup (4 ounces) crumbled Feta cheese -- divided
Cooking spray
4 cups (1/4-inch) sliced zucchini (about 1 1/2
pounds)
1/2 teaspoon salt
1/8 teaspoon pepper
1 teaspoon dried mint flakes
Dash ground nutmeg
Combine rice and 1/2 cup feta cheese in a bowl, and press into a 10- inch quiche
dish or pie plate coated with cooking spray. Steam zucchini slices, covered, for 5
minutes. Press zucchini gently between paper towels until barely moist. Combine
zucchini, 1/2 cup feta cheese, salt, and pepper in a medium bowl, and arrange
zucchini mixture evenly over rice. Combine mint flakes, nutmeg, and eggs, and stir
well with a whisk. Pour over zucchini mixture. Bake at 375� for 40 minutes.
Source:
Copyright:
"� Cooking Light"
T(Baking Time):
"0:40"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 2840 20048 0 26099 0 0 0 0 3218

Cooking Light 98 Recipes

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Cooking Light 98 Recipes

Uploaded by

Copyright:

Available Formats

* Exported from MasterCook *

A "Grape" Chicken-Salad Sandwich

Amount Measure Ingredient -- Preparation Method

* Exported from MasterCook *

Amount Measure Ingredient -- Preparation Method

Preheat oven to 375�.

Combine the rehydrated apricots, buttermilk, and next 5 ingredients (buttermilk

* Exported from MasterCook *

Almond-Crusted Pork Tenderloin with Dried Cranberry-Apple Conserve

Preheat oven to 425�.

Serving Size: 3 ounces pork and 1/4 cup conserve

* Exported from MasterCook *

Dried Cranberry-Apple Conserve

Amount Measure Ingredient -- Preparation Method

Serving Size: 1/4 cup

Nutr. Assoc. : 1103 0 514 4680 3003 5458 0 0 0 0 0 4684

* Exported from MasterCook *

Apple-Oatmeal Crumb Cake

Amount Measure Ingredient -- Preparation Method

Preheat oven to 350�.

Serving Size: 1 wedge

* Exported from MasterCook *

Apple-Raisin Streusel Kuchen

Amount Measure Ingredient -- Preparation Method

Preheat oven to 475�.

Nutr. Assoc. : 3531 0 0 0 0 0 0 0 0 0 25045 0 0 0 4680 0 0 0 0 0 3927

* Exported from MasterCook *

Amount Measure Ingredient -- Preparation Method

Preheat oven to 400�.

Serving Size: 1 muffin

Nutr. Assoc. : 0 26024 0 554 0 0 0 0 4098 0 3231 25024 0 0

* Exported from MasterCook *

Apricot-Nut Turkey-Salad Sandwiches

Amount Measure Ingredient -- Preparation Method

Combine first 10 ingredients in a bowl. Place a lettuce leaf on each of 4 bread

Nutr. Assoc. : 4732 20195 3932 3190 0 0 4680 0 0 0 4780 20163

* Exported from MasterCook *

Amount Measure Ingredient -- Preparation Method

Preheat oven to 350�.

Serving Size: 1 wedge

* Exported from MasterCook *

Artichokes Stuffed with Smashed Potatoes and Browned Garlic

Amount Measure Ingredient -- Preparation Method

Preheat oven to 375�.

Nutr. Assoc. : 3847 2135 0 620 0 921 0 0 0 4925 0 0 0 0

* Exported from MasterCook *

Artichokes with Pesto-Cannellini Spread

Amount Measure Ingredient -- Preparation Method

Serving Size: 1/3 cup spread and 1 artichoke

* Exported from MasterCook *

Asian Pork-and-Broccoli Stir-Fry

Amount Measure Ingredient -- Preparation Method

Combine first 3 ingredients; set aside.

Serving Size: 1 1/2 cups

Nutr. Assoc. : 26535 0 0 0 0 2358 0 96 620 1586

* Exported from MasterCook *

Asian Primavera with Udon Noodles

Amount Measure Ingredient -- Preparation Method

* Exported from MasterCook *

Asian-Style Turkey Burgers

Amount Measure Ingredient -- Preparation Method

* Exported from MasterCook *

Aunt Jenny's Slow-Cooker Meatballs