Recipe#13159
Title: Low Fat
Newsgroups: rec.food.recipesFrom: k_desroches@unhe.unh.edu
Subject: COLLECTION: Low fat recipes
Message-ID: <199401061634.AA26671@bolero.rahul.net>
Organization: Taronga Park BBS
Date: Thu, 6 Jan 1994 11:30:52 -0500
COLLECTION: Low fat recipes
>From the Fatfree list.Curried Mushroom soup
1 c. assorted dried oyster, morel, and porcini mushrooms
(1 oz dried mushrooms)
2 c. boiling water
Light vegetable oil cooking spray
1.5 c. chopped leek, white part only (2-3 leeks)
2 tbs all-purpose flour
1 tbs curry powder
4 c. skim milk
1 chicken bouillon cube
2 c. chopped fresh portobella mushrooms
(3 small mushrooms)
1 tbs dry sherry (optional)
1 tbs chopped fresh chervil
Combine the dried mushrooms and boiling water in a bowl and set aside to soak.
Preheat a stockpot over medium heat for about 1 minute, then spray it twice
with the vegetable oil. Add the leeks and saute for about 3 minutes, stirring
constantly, until translucent. Add the flour and curry powder. Stir until
leeks are well coated. Add the milk and bouillon cube. Raise the heat to high
and cook just until the bubbles begin to form around the edges.
Reduce the heat to low and whisk and all ingedients are thoroughly combined.
Stir in the fresh mushrooms and cook for 5 minutes.
Meanwhile, remove the reconstituted mushrooms from their soaking liquid,
squeeze out excess moisture, and roughly chop. Add to the stockpot and cook
for 1 minute more. Stir in the sherry. Garnish with chopped chervil.
Serves 4
Fat=1.6
calories=196
Grilled Vegetable Sandwich
For the dressing:
1 c plain nonfat yogurt
3 tbs dijon-style mustard (or french)
Freshly ground black pepper to taste
2 tbs nonfat cottage cheese
.33 tsp Tabasco sauce
2 tbs minced shallot (1 small shallot)
1 clove garlic, minced
1 tsp freshly squeezed lemon juice
Place all ingredients in blender and blend until smooth. Rerigerate, use as
mayo on sandwich.
fat=0.5
calories=32 for 4 tbs.
For the sandwich:
1 small eggplant, trimmed and cut in .25 inch rounds
1 medium yellow squash, trimmed and cut into .25 inch rounds
1 medium zucchini, trimmed and cut in .25 inch rounds
3 tsp Italian dressing
.125 tsp cayenne pepper
Light vegetable oil cooking spray
2 roasted bell peppers
2 pizza dough baguettes
1 large tomato, cored and sliced
Freshly ground black pepper to taste
2 tbs chopped jalapeno pepper (1 large pepper)
8 fresh basil leaves
8 arugula leaves
Preheat broiler.
Arrange the eggplant, yellow squash, zucchini and onion (there isn't any
mention of onion in the list of ingredients) in a single layer on a cookie
sheet. Sprinkle with Italian seasonings and cayenne pepper over all of the
rounds. Spray the vegetable oil over to coat lightly. Broil the vegetables
for about 5 minutes, until brown, turn the rounds ovr, and brown the other
side. Remove the cookie sheet, leaving the broiler on.
Quarter the roasted bell peppers.
Cut each of the baguettes in half lengthwise and scoop out the soft inner
dough. Place them onto the broiler rack and toast for 2 minutes per side.
Put a few slices of tomato into the well the bottom of each baguette. Dust
with black pepper and jalapeno pepper.
Place 4 basil leaves, 4 arugula leaves and 4 pieces of roasted pepper onto each
baguette. Layer slices of eggplant, yellow squash, zucchini and onion. Coat
the inside of the remaining half of each baguette with the dressing and place
it on top of the vegetables. Cut each baguette into 3 sandwiches.
Serves 6
Fat=3.2
Cal=258
Mock Caesar Salad
2 cloves garlic, minced
.25 c reduced-sodium soy-sauce
.25 c freshly sqeezed lemon juice
3 c chopped Belgain endive (4 heads)
6 c torn Romaine lettuce (2 heads)
.125 tsp freshly cracked black pepper
1 tbs freshly grated Parmesan cheese
1.33 c chopped tomatoe (1 large tomato)
Put the garlic, soy sauce, and lemon juice into a salad bowl and whisk
thoroughly. Add the endive and Romaine lettuce. Toss to coat. Sprinkle the
black pepper and Parmesan cheese on top. Garnish with chopped tomato.
Serves 4
Fat=1.2
Cal=80
Rosie's Pizza Dough
.75 c lukewarm water
1 tsp honey
1 tbs dry active yeast
1.5 c Semolina flour
.5 tsp salt
1 tsp olive oil
.5 c cornmeal
Light vegetable oil cooking spray
Combine the water and honey in a medium stainless steel bowl. Sprinkle the
yeast on top and set aside for 20 minutes to proof, until bubbles form on the
surface.
Put the flour, semolina, and salt into the bowl of a food processor. Turn the
machine on and slowly add the yeast mixture through the feed tube. Process for
about a minute, until the dough ball froms, drizzling a little additional water
into the feed tube if necessary. Continue the process for another 2 minutes.
Rub the surface of a large bowl with olive oil. Transfer the dough ball and
rool it into the oil to coat. Cover with a towel and set the bowl aside in a
warm place until the dough ball has doubled in size, about 1 hour.
Preheat the oven to 400 degrees.
Remove the dough to a work surface that has been dusted with the cornmeal and
roll out evenly to a thickness of .25 inch. Cut out 8 5.5 inch circles, using
a sharp knife and a saucer.
Spray a cookie sheet 3 times with the vegetable oil to coat. Put the pizza
crusts onto the sheet. Bake for 3-5 minutes, until golden. Remove the baked
crusts from the oven and add the topping variation of your choice.
Makes 8 individual pizza crusts.
fat=0.9
cal=100
Rosie's Pizza Sauce
1 tbs tomato paste
1 c. tomato puree
.128 crushed red pepper flakes
2 tsp dried oregano
2 tsp dried basil
2 tsp dried thyme
Combine all ingredients in a small saucepan and cook over low heat for about 15
minutes, until the sauce thickens.
Makes .5 c sauce
fat=0.1
cal=18
Potato Gratin
Light vegetable cooking oil spray
3 medium baking potatoes, thinly sliced
2 tbs all-purpose flour
1 medium onion, thinly sliced and separated into ringss
.125 tsp cayenne pepper
1 tsp paprika
.5 tsp freshly ground pepper
.25 c grated parmesan cheese
1 small zucchini, trimmed and thinly sliced
.25 tsp spike seasonings
12 oz evaporated skim milk
2 tsp chopped fresh parlsey
Preheat oven to 400 degrees.
Coat a circular baking dish with 3 sprays of vegetable oil. Layer a third of
the poatoes over the bottom of a gratin dish or a circular glass pie place,
overlapping the slices in a spiral pattern. Over the potatoes, sprinkle 1 tsp
of flour and arrange the onion rings. Dust with cayenne pepper and .5 tsp
paprika. Layer another third of potatoes, adding the remaining flour, black
pepper and 2 tbps of the parmesan cheese. Scatter the zucchini, dusting with
the nutmeg and spike seasonings. Top with a spiral layer of the remaining
potatoes. Pour the evaporated milk over the gratin and add the remaining
paprika and Parmesan cheese.
Cover the gratin with foil paper and bake for 45 minutes. Remove the foil,
lower the oven to 350 and back for about 15 minutes more, until the top is
golden brown. Remove the gratin from the oven and allow to cool for 10
minutes. Garnish with chopped parsley.
Sweet Potato Tart
For the Crust:
Light vegetable oil cooking spray
.5 c graham cracker crumbs
1 tsp ground cinnamon
1 large egg, white only
For the filling:
4 medium baked sweet pototoes, peeled
6 large eggs, white only
.25 tsp ground nutmeg
.25 tsp gound cloves
.25 tsp ground allspice
.25 tsp ground ginger
2 tsp pure vanilla extract
5 tbs pure maple syrup
1 tbs honey
6 oz light cream cheese
.25 c freshly squeezed orange juice
Preheat oven to 350.
Spray a 12 inch tart 3 times with vegetable oil to coat. Combine all the
remaining ingredients for the crust in the bowl of a food processor. Pulse 5
times. Transfer the mixture to the prepared pan and pat to cover the bottom
evenly. Place sweet potatoes in a large mixing bowl and mash them with a fork.
Add the egg whites, nutmeg, cloves, allspice and ginger. Whisk to blend. Add
all the remaining filling ingredients. Continue to whisk until smooth. Pour
the filling into the crust. Bake for 30-45 minutes, until the center of the
tart if firm and not sticky to the touch. Transfer the pan to a rack and allow
the tart to cool for 30 minutes, then refrigerate for 1 hour.
Serves 12
Fat=3.8
Cal=141
Mango Fruit Parfait
2 c. cubed mango (2 mangoes)
24 strawberries, hulled
.25 c freshly squeezed orange juice
1 c. peeled and sliced kiwi (4 kiwis)
12 raspberries
Combine all mangoes and orange juice in a blender and puree until smooth.
Slice 20 of the strawberries, leave 4 whole. Line the bottom of 4 balloon wine
glasses with the sliced strawberries. Pour a think layer of mango puree over
each to cover. Reserving 4 kiwi slices, layer the rest on top of the puree.
Divide the remainder of the mango puree among the glasses. Top each with a
slice of kiwi surrounded by raspberries. Make a slit in each of the whole
strawberries and position 1 on the rim of each glass.
Cover the parfaits with plastic wrap and refrigerate for 15 minutes.
Serves 4
fat=0.8
Cal=139