Recipes of the Month: JULY 1999 - Page 3

SIX Recipes from High-Fiber Low-Fat Recipes !


* Exported from MasterCook *

                   BANGON ALOO (potatoes and eggplant)

Recipe By     :FF List:  (Ari Kornfeld)
Serving Size  : 1     Preparation Time :0:00
Categories    :

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     3/4         pound  eggplant
     1/2         pound  potatoes
     1/3           cup  onion -- sliced
     1/2      teaspoon  cumin seed
     1/2      teaspoon  coriander seed -- roasted and crushed
  1           teaspoon  ginger root -- grated
  4             cloves  garlic -- finely chopped
     1/2      teaspoon  chili powder
     1/4      teaspoon  turmeric
  1         tablespoon  nonfat yogurt
     1/2      teaspoon  sugar
  1              whole  green chile -- up to 2;chopped
     1/3           cup  tomato -- chopped
  1         tablespoon  lemon juice
  2        tablespoons  cilantro -- chopped

Wash  the eggplant. Cut it into quarters lengthwise, then, holding the
pieces together, cut them across into 1/2 inch chunks. Scrub the potatoes
thoroughly and don't peel them. Cut into quarters and cut quarters twice 
so you get 12 bite-size pieces from each tater. Very slowly dryfry onion 
until it turns light brown (slowly carmelizing the onions) Add cumin and 
coriander seeds, stir for a minute, then add ginger, half garlic, chili 
powder, tumeric and cook over very high heat, adding a couple of table-
spoons of water as necessary to keep the spice paste from sticking. 
Spices should deepen in color, this should not take more than two minutes. 
Add eggplant, yogurt, sugar, and green chilis. Mix all together and cook
2-3 minutes. Add 2/3 cup of water, lower heat and simmer 15 minutes, 
with lid firmly on. Add taters, peppers, and tomatoes. Make sure lid is 
very tight, simmer another 10 minutes, checking occassionally so it is 
not burning or sticking.. If too dry, add a bit more water. Lastly, add 
cilantro, garlic, and lemon juice, cook 1 more minute, gently stir to mix, 
then turn off heat.



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Per serving: 363 Calories (kcal); 2g Total Fat; (4% calories from fat); 
12g Protein; 82g Carbohydrate; trace Cholesterol; 68mg Sodium
Food Exchanges: 3 Grain(Starch); 0 Lean Meat; 6 1/2 Vegetable; 0 Fruit; 
0 Fat; 0 Other Carbohydrates

NOTES : Eggplant with potatoes.

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* Exported from MasterCook *

                          Chickpea Salad Evelyn

Recipe By     :Chef Paul Prudhomme's Fork in the Road, Adapted
Serving Size  : 4     Preparation Time :0:20
Categories    :

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  15            ounces  chickpeas, canned
                        Seasoning Mix-
  1           teaspoon  onion powder
     3/4      teaspoon  salt
     3/4      teaspoon  paprika
  1 1/2      teaspoons  garlic powder
     3/4      teaspoon  dry mustard
     1/8      teaspoon  white pepper
     1/8      teaspoon  cayenne
                        Dressing-
     1/2           cup  nonfat cottage cheese
     1/4           cup  nonfat plain yogurt
  1         tablespoon  soy sauce
  1         tablespoon  Worcestershire sauce
     1/2           cup  evaporated skim milk
  1         tablespoon  brown mustard
  2            packets  Sweet 'n LowĘ sweetener
     1/2           cup  chopped green bell pepper
     1/2           cup  chopped red bell pepper
  2               cups  bok choy -- coarsely chopped
     1/2           cup  red onion -- chopped
     1/2           cup  chopped celery

Place seasoning mix ingredients and dressing ingredients in blender and
blend until creamy.  Place remaining ingredients in a bowl and stir in
salad dressing.   Yummy!!!!!!!!!!!

>From: Katherine Rodman 


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Per serving: 219 Calories (kcal); 2g Total Fat; (7% calories from fat);
14g Protein; 38g Carbohydrate; 3mg Cholesterol; 1223mg Sodium Food 
Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 
Fat; 0 Other Carbohydrates

NOTES : This recipe is somewhat different from the one in Paul 
Prudhomme's book. However it met with rave responses. When I made it 
it was a bit on the spicy side so I have cut back on some of the spices
in the recipe. This is a perfect accompaniment to grilled fish or 
poultry.

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* Exported from MasterCook *

                           Korean Spiced Beans

Recipe By     :Meatless Gourmet Easy Lowfat Favorites,  Bobbie Hinman
Serving Size  : 6     Preparation Time :0:00
Categories    :

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3        tablespoons  low-sodium soy sauce -- or tamari
  3        tablespoons  firmly packed brown sugar
     1/3           cup  water
  1         tablespoon  catsup
  3             cloves  garlic -- crushed
     1/2      teaspoon  fresh ginger root -- grated
  4               cups  cooked kidney beans
                        or 2 16oz canned kidney beans -- rinsed
                        and drained
  2          teaspoons  cornstarch -- dissolved in:
     1/4           cup  water

In a medium saucepan, combine soy sauce, brown sugar, water, catsup, 
garlic and ginger. Mix well. Stir in beans. Bring to a boil over medium 
heat, stirring occasionally.

Stir in cornstarch mixture and add to the beans. Continue to cook, 
stirring constantly, for 1 - 2 minutes.

Serve over brown rice.

Per serving: 188 Calories; 1g Fat (3% calories from fat); 11g Protein;
36g Carbohydrate; 0mg Cholesterol; 277mg Sodium

                         ----------------

NOTES : I guess this dish really improves with standing overnight, 
because I thought it was *really* delicious in reruns. I've already 
made it again. It is quick, very lowfat, cheap (even cheaper if you
cook your own beans), good warm or at room temperature - what more
could you ask for?

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* Exported from MasterCook *

                         Lemon-Basil Tuna Pockets

Recipe By     :Low-Fat Ways to Cook One-Dish Meals
Serving Size  : 3     Preparation Time :0:00
Categories    :

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cans  low-salt tuna packed in spring water -- drained
     1/2           cup  chopped celery
     1/4           cup  sliced green onions
  2        tablespoons  chopped fresh basil
  2        tablespoons  fat-free Italian dressing
  2        tablespoons  lemon juice
  1         tablespoon  water
     1/4      teaspoon  salt-free lemon-pepper seasoning
  1              clove  garlic -- minced
  6                     green leaf lettuce leaves
  6             slices  tomato -- (1/4 inch thick)
  3                     whole wheat pita bread rounds, cut in 1/2
                        -- crosswise (6 inch)

Combine first three ingredients in a bowl, stir well. Combine basil 
and next five ingredients, stir well. Pour over tuna mixture, stir well. 
Cover and refrigerate at least 1 hour.

Just before serving, place 1 lettuce leaf and 1 tomato slice in each 
pita half, sppon tuna mixture into pitas.

Converted by MC_Buster.


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Per serving: 62 Calories (kcal); 1g Total Fat; (10% calories from fat); 
3g Protein; 14g Carbohydrate; 0mg Cholesterol; 41mg Sodium Food 
Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 0 
Fat; 0 Other Carbohydrates

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* Exported from MasterCook *

                      Lentil-Rice Breakfast Patties

Recipe By     :Better Homes and Gardens Low-Fat & Luscious Vegetarian
Serving Size  : 8     Preparation Time :0:00
Categories    :

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2 1/4           cups  water
     1/2           cup  finely chopped onion
     1/3           cup  regular brown rice
  2             cloves  garlic -- minced
     3/4           cup  dry lentils -- rinsed and drained
  1       15 ounce can  garbanzo beans -- rinsed and drained
     3/4           cup  regular rolled oats
  2                     slightly beaten egg whites
     3/4      teaspoon  ground sage
     1/2      teaspoon  dried savory -- crushed
     1/4      teaspoon  salt
     1/8      teaspoon  ground black pepper
     1/8      teaspoon  ground red pepper
     1/8      teaspoon  ground nutmeg
     1/4           cup  finely chopped toasted almonds
                        Nonstick spray coating
                        Plain fat-free yogurt -- (optional)

In a 2-quart saucepan combine the water, onion, uncooked brown rice, and
garlic. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes.
Add the lentils. Simmer, covered, about 25 minutes more or until rice 
and lentils are tender. Remove the saucepan from heat.

Stir garbanzo beans into lentil-rice mixture. Mash with a potato masher. 
Stir in rolled oats. Let stand for 5 minutes.

In a medium mixing bowl stir together the egg whites, sage, savory, salt,
black pepper, red pepper, and nutmeg. Add the lentil-rice mixture. Stir
until combined. Stir in almonds. Using about 1/4 cup mixture for each,
shape mixture into 16 patties about 1/2 inch thick. (If desired, you can
freeze the uncooked patties. Place patties in a single layer in a freezer
container. Seal, label, and freeze for up to 3 months. To thaw, place in
refrigerator overnight.)

To cook patties, spray an unheated large skillet with nonstick coating.
Cook the patties, up to 8 at a time, over medium heat for 7 to 10 minutes
or until lightly browned, turning once.  To serve, if desired, top with
fat-free yogurt.  Makes 16 patties.

Converted by MC_Buster.




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Per serving: 199 Calories (kcal); 3g Total Fat; (14% calories from fat);
10g Protein; 33g Carbohydrate; 0mg Cholesterol; 82mg Sodium
Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2
Fat; 0 Other Carbohydrates

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* Exported from MasterCook *

                     Sweet And Sharp Spaghetti Squash

Recipe By     :fabulous fat-free cooking by lynn fischer
Serving Size  : 4     Preparation Time :0:00
Categories    :

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                     spaghetti squash
     1/2           cup  diced plum tomatoes
     1/4           cup  currants or raisins
  2          teaspoons  Dijon mustard
  2          teaspoons  dry sherry or 1/2 teaspoon sherry extract
  1         tablespoon  water
  1           teaspoon  white-wine vinegar
  1           teaspoon  chopped fresh thyme
     1/2      teaspoon  sugar

Microwave the squash on high power for 2 minutes to make cutting easier.
Cut the squash in half lengthwise. Wrap each half in wax paper.
Microwave each half on high power for 5 to 5 1/2 minutes.  Let stand for 
3 minutes. Scoop out and discard the seeds and attached stringy membranes.

With a fork, pull out the strands of squash and place in a large nostick
skillet. Add the tomatoes, currants or raisins, mustard, sherry or sherry
extract, water, vinegar, thyme, and sugar. Toss to combine.

Cook over medium heat, tossing frequently, for 3 to 4 minutes, or until
hot.

Converted by MC_Buster.




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Per serving: 17 Calories (kcal); trace Total Fat; (15% calories from fat);
trace Protein; 4g Carbohydrate; 0mg Cholesterol; 38mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0
Fat; 0 Other Carbohydrates

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