DELICIOUS RECIPES - Includes low-fat recipes too!!!!!!!!!!! - Miscellaneous

Prep: 15 min, Cook: 10 min

1/4 lb. ramen noodles, flavor packet discarded
3 Tbs. soy sauce
1 Tbs. cornstarch
1 tsp. sugar
1 lb. sirloin steaks, thinly sliced across the grain
1 tsp. vegetable oil
1 tsp. Oriental sesame oil
2 tsp. fresh ginger, minced
1 clove garlic, minced
1 cup scallions, chopped
1/4 lb. mushrooms, chopped
3/4 lb. frozen chopped spinach, thawed and drained, or fresh, chopped

Cook ramen noodles in a large pot of boiling salted water 3-4 minutes or until al dente. Drain thoroughly. Set aside and keep
warm. Combine next 3 ingredients in a jar with a tight fitting lid. Shake vigorously. Place sliced beef in a mixing bowl. Pour soy
sauce mixture over beef and toss to coat. Heat vegetable and sesame oil in a wok or heavy nonstick skillet over high heat.
Stir-fry ginger and garlic about 45 seconds. Add beef and marinade and stir-fry about 2 minutes or until beef begins to brown.
Add scallions and mushrooms and stir-fry about 2 minutes or until scallions are softened. Add spinach and stir-fry another 45
seconds. Season with salt and pepper to taste. Serve over noodles with additional soy sauce if desired.

Per serving: calories 286, fat 11.6g, 36alories from fat, cholesterol 67mg, protein 30.6g, carbohydrates 16.0g, fiber 3.8g,
sodium 1013mg.

The recommended wines are: Chardonnay, Cabernet Sauvignon, or Pinot Noir.

Broccoli with Cilantro Vinaigrette

Prep: 5 min, Cook: 10 min.

1 lb. broccoli florets
1/3 cup cilantro, chopped
1/4 cup olive oil
3 Tbs. white wine vinegar
2 cloves garlic, minced

Place broccoli in a steamer basket over boiling water. Cover pan and steam 6-8 minutes, until tender. Transfer broccoli to a
serving bowl. Combine remaining ingredients in a heavy nonstick skillet over medium heat. Stir until hot. Pour sauce over
broccoli. Season with salt and pepper to taste.

Per serving: calories 155, fat 13.9g, 75alories from fat, cholesterol 0mg, protein 3.5g, carbohydrates 6.9g, fiber 3.0g,
sodium 30mg.

Gingered Pineapple and Bananas

Prep: 5 min, Cook: 5 min.

2 tsp. unsalted butter
3 Tbs. light brown sugar
1 Tbs. fresh ginger, chopped
1/2 lb. pineapple chunks
4 ripe firm bananas, cut into 1/2 inch slices
1 cup vanilla frozen yogurt

Melt butter in a heavy nonstick skillet over medium heat. Stir in brown sugar until melted. Add ginger and cook 30 seconds,
stirring constantly until ginger becomes fragrant and turns golden. Add pineapple and cook 2-3 minutes or until pineapple
begins to soften. Place bananas in a serving dish. Top with frozen yogurt and caramelized pineapple chunks.

Chili Omelet

Prep: 5 min, Cook: 5 min.

1 lb. canned chili beans
6 eggs
1-1/2 Tbs. water
2 tsp. unsalted butter
1 cup shredded fat-free cheddar cheese
4 slices whole wheat bread, toasted

Heat chili in a saucepan over medium heat, stirring occasionally. Whisk eggs and water in a bowl. Season with salt and pepper

to taste. Melt butter in a heavy nonstick pan over medium high heat. Stir in eggs. Cook eggs 1-2 minutes, using a spatula to
gather edges of eggs in towards center of omelet. When eggs are set but still moist, spoon half the chili and half the cheese
down the center. Fold in sides of omelet to enclose filling. Divide omelet into portions and serve over toast with remaining chili
and cheese.

This recipe serves 4 people. Because this recipe is for a particular size pan, it adjusts the number of servings only in multiples of 4.

Per serving: calories 345, fat 11.0g, 29alories from fat, cholesterol 323mg, protein 27.3g, carbohydrates 33.3g, fiber 3.2g,
sodium 941mg.

The recommended wines are: Fumé Blanc, Chianti, or Chenin Blanc.

Butternut Squash and Red Pepper Casserole

Prep: 15 min, Cook: 1:00.

2-1/4 lbs. butternut squash, peeled, seeded and cut into 1 inch cubes
3/4 large red bell pepper, seeded and cut into 1 inch pieces
2 tsp. olive oil
2 large cloves garlic, minced
2 Tbs. fresh parsley, minced
1 tsp. fresh rosemary leaves, minced
3-1/2 Tbs. grated Parmesan cheese

Preheat oven to 400°F. Combine squash and next 5 ingredients in a bowl. Season with salt and freshly ground black pepper to
taste. Transfer mixture to a gratin dish or other shallow baking dish and sprinkle evenly with Parmesan. Bake about 1 hour in
middle of oven until squash is tender and top is golden.

Per serving: calories 157, fat 4.2g, 21alories from fat, cholesterol 4mg, protein 5.0g, carbohydrates 29.4g, fiber 7.6g,
sodium 114mg.

Brown Rice with Zucchini

Prep: 10 min, Cook: 50 min.

1 cup Uncle Ben's Brown Rice
1 cup vegetable stock
1-1/2 cups water
2 tsp. unsalted butter
3/4 lb. zucchini, cut into 1/4 inch slices

Combine all ingredients, except zucchini, in a heavy saucepan over high heat. Season with salt and pepper to taste. Bring to a
boil and immediately reduce heat to low. Cover and simmer 40 minutes. Add zucchini without stirring. Cover and simmer
another 10 minutes or until rice is tender and liquid is absorbed. Fluff with a fork before serving.

Per serving: calories 204, fat 3.3g, 15alories from fat, cholesterol 5mg, protein 4.5g, carbohydrates 39.1g, fiber 3.4g,

sodium 9mg.

Apple Cobbler

Prep: 15 min, Cook: 35 min.

3 lbs. apples, cut into slices
1/2 cup all purpose flour
3 Tbs. lemon juice
1/4 tsp. salt
1-3/4 cups sugar
1 tsp. cinnamon
1 lb. refrigerated biscuit dough, separated, each rolled into a tube shape

Preheat oven to 450°F. Combine apples and next 3 ingredients in a bowl. Add 1-1/2 cups sugar and 1/2 tsp. cinnamon and
mix well. Spoon apple mixture into a 9x13 inch baking dish. Cover tightly with foil and bake 25 minutes until apple mixture is
hot and bubbly. Cut each dough tube into quarters. Mix remaining sugar and cinnamon in a bowl. Add dough pieces and toss
to coat. Remove baking dish from oven and discard foil. Arrange dough in a single layer over hot apples. Sprinkle any
remaining sugar over dough. Bake , uncovered, another 10-15 minutes, or until top is golden. Cool slightly before serving.

This recipe serves 12 people. Because this recipe is for a particular size pan, it adjusts the number of servings only in multiples
of 12.

Per serving: calories 321, fat 4.4g, 12alories from fat, cholesterol 2mg, protein 3.4g, carbohydrates 68.7g, fiber 2.9g,
sodium 516mg.

Barley Vegetable Casserole

Prep: 10 min, Cook: 1:15.

2/3 cup barley
1 cup onion, chopped

1 cup cauliflower florets, chopped into 1/4 inch pieces
1 cup mushrooms, chopped
1 cup carrots, finely shredded
2-1/2 cups vegetable stock
1/4 tsp. garlic powder

Preheat oven to 350°F. Place barley and a small amount of water or stock in a heavy nonstick skillet over medium heat. Cook
2-3 minutes, stirring frequently, until lightly browned. Transfer to a casserole dish that has been lightly coated with cooking
spray. Sauté onions 5 minutes in same skillet, stirring frequently. Combine onions with remaining vegetables and add to
casserole. Combine remaining ingredients in a bowl. Mix well and stir into casserole. Season with salt and pepper to taste and

mix well. Cover and bake 1-1/4 hours, until barley is tender and most of the liquid has been absorbed. Stir several times while
baking. Let stand 5 minutes, mix and serve.

Per serving: calories 167, fat 0.7g, 4alories from fat, cholesterol 0mg, protein 6.1g, carbohydrates 36.3g, fiber 8.7g,
sodium 22mg.

Ranch Salad

Prep: 5 min.

1 lb. packaged salad
4 radishes, trimmed and sliced
1/4 lb. red onions, sliced into rings
1 large green bell pepper, seeded,

cut into thin strips
1 cup cherry tomatoes
1/2 cup Ranch dressing
1 cup croutons

Combine first 5 ingredients and salt and pepper to taste in a bowl. Add dressing and toss. Serve with croutons.

Per serving: calories 202, fat 11.9g, 53alories from fat, cholesterol 9mg, protein 2.5g, carbohydrates 21.3g, fiber 3.7g,
sodium 299mg.

Cheese Bread

Cook: 5 min.

4 thick slices French bread
1/4 cup Parmesan cheese

Turn on broiler. Sprinkle Parmesan over bread. Place under broiler 1-2 minutes, or until golden.

Per serving: calories 129, fat 2.9g, 21alories from fat, cholesterol 6mg, protein 5.8g, carbohydrates 19.6g, fiber 0.6g,
sodium 319mg.

Deep Dish Apple Pie

Prep: 15 min, Cook: 55 min, plus cooling time.

6 lbs. apples, peeled and sliced
1/2 cup quick cooking tapioca
2 Tbs. lemon juice
2 tsp. cinnamon
1-1/3 cups sugar
2-1/4 cups all purpose flour
1 tsp. salt
3/4 cup butter flavor shortening
1/4 cup plus 2 Tbs. iced water

Combine apple slices, tapioca and lemon juice in a 9x13 inch glass baking dish. Stir in cinnamon, 1-1/4 cups sugar and a dash
of salt. Let stand 15 minutes to soften tapioca, stirring occasionally. Meanwhile, mix flour and salt in another bowl. Cut in
shortening until it resembles coarse crumbs. Stir in ice water lightly with a fork until dough just holds together. Preheat oven to
375°F. Shape dough into a 5x7 inch rectangle. Place on a lightly floured work surface and roll out to about 10x14 inch using a
floured rolling pin. Place dough over apples. Trim edge, leaving at least 1 inch overhang. Fold overhang under and make a
fluted edge. Cut 3 slits in crust. Brush top of crust with water and sprinkle with remaining sugar. Bake 55 minutes or until^0
bubbly and crust is golden. Cool on wire rack.

This recipe serves 16 people. Because this recipe is for a particular size pan, it adjusts the number of servings only in multiples
of 16.

Per serving: calories 327, fat 10.3g, 27alories from fat, cholesterol 0mg, protein 2.1g, carbohydrates 59.5g, fiber 3.8g,
sodium 134mg

.

Vegetarian Lasagne

Prep: 20 min, Cook: 1:10.

1 Tbs. olive oil
2 onions, chopped
2 cloves garlic, crushed
2 carrots, chopped
2 large sticks celery, chopped
1 red bell pepper, seeded and chopped
7 ounces mushrooms, chopped
6 tomatoes, peeled and chopped
2 Tbs. tomato paste
1/4 cup fresh basil, chopped
1/4 cup fresh parsley, chopped
3/4 cup soft tofu
3/4 lb. lasagne noodles

1/4 cup seasoned breadcrumbs
1-1/2 Tbs. grated Parmesan cheese

Preheat oven to 350°F. Heat oil in a heavy nonstick skillet over medium high heat. Sauté next 5 ingredients about 5 minutes
until onions are soft. Stir in mushrooms and cook 1 minute. Stir in next 4 ingredients and bring to a boil over medium high heat.
Reduce heat to low. Cover and simmer about 10 minutes or until vegetables are tender. Remove from heat. Beat tofu until
smooth. Stir 1/4 cup tofu into vegetable mixture. Remove from heat. Cook pasta in a large pot of boiling salted water 10
minutes or until al dente. Drain. Spread a third of the vegetable mixture into a greased 9x13 inch ovenproof dish. Top with 2
sheets of pasta. Continue layering vegetable mixture and pasta, finishing with a layer of pasta. Spread remaining beaten tofu
evenly over pasta. Combine breadcrumbs and cheese and sprinkle over lasagne. Bake 50 minutes or until golden.

This recipe serves 6 people. Because this recipe is for a particular size pan, it adjusts the number of servings only in multiples of
6.

Per serving: calories 383, fat 6.7g, 15alories from fat, cholesterol 1mg, protein 17.1g, carbohydrates 66.9g, fiber 9.0g,
sodium 130mg.

The recommended wines are: Zinfandel, Beaujolais, or Chianti.

Steamed Green Beans

Prep: 5 min, Cook: 10 min.

1-1/2 lbs. green beans, trimmed
2 tsp. unsalted butter, melted

1 Tbs. lemon juice

Place green beans in steamer basket over boiling water. Cover saucepan and steam 8-10 minutes or until tender. Drain beans
and transfer to a serving bowl. Stir in remaining ingredients and pepper to taste.

Per serving: calories 78, fat 2.4g, 24alories from fat, cholesterol 5mg, protein 3.2g, carbohydrates 13.7g, fiber 4.4g,
sodium 5mg.

Garlic Cauliflower

Prep: 5 min, Cook: 5 min.

2 tsp. olive oil
1-1/4 lbs. cauliflower florets
1 medium red bell pepper, seeded and cut into 1/2 inch strips

3 cloves garlic, minced
1/4 tsp. crushed red pepper
1/4 cup vegetable stock or water

Heat oil in a heavy nonstick skillet over medium high heat. Sauté next 4 ingredients 2-3 minutes, stirring frequently. Add stock,
cover skillet and cook another 3-4 minutes or until cauliflower is tender.

Per serving: calories 64, fat 2.6g, 33alories from fat, cholesterol 0mg, protein 3.1g, carbohydrates 8.8g, fiber 3.5g, sodium
9mg.

Orange Smoothie

Prep: 5 min.

4 cups nonfat vanilla frozen yogurt
3 cups lowfat milk
1 cup frozen orange juice concentrate

Combine all ingredients in a blender and process until smooth.

Per serving: calories 349, fat 2.1g, 5alories from fat, cholesterol 7mg, protein 15.7g, carbohydrates 73.3g, fiber 0.7g,
sodium 215mg.

Simple Lentil Loaf

Prep: 5 min, Cook: 50 min.

2 cups cooked lentils
1 cup quick oatmeal
1/2 cup onion, chopped

1 clove garlic, minced
2 cups tomato sauce
1-1/2 tsp. Italian herb seasoning

Preheat oven to 350°F. Combine all ingredients and salt and pepper to taste in a bowl. Mix thoroughly and press mixture into a
lightly oiled loaf pan. Bake 50 minutes.

Per serving: calories 239, fat 1.9g, 7alories from fat, cholesterol 0mg, protein 14.1g, carbohydrates 44.7g, fiber 9.5g,
sodium 35mg.

Parmesan Broccoli and Rice

Prep: 10 min, Cook: 30 min.

1-1/3 cups water
2/3 cup Uncle Ben's Long Grain Rice
1-1/4 tsp. olive oil

1 clove garlic, sliced
1-1/3 cups broccoli florets
2/3 cup zucchini, sliced
2/3 cup mushrooms, sliced
3/4 medium tomato, seeded and chopped
2 Tbs. plus 2 tsp. fresh parsley, chopped
3-1/2 Tbs. fat-free mayonnaise
1/3 cup skim milk
2 Tbs. plus 2 tsp. grated Parmesan cheese
1/8 tsp. ground white or red pepper

Bring water to a boil in a heavy saucepan over high heat. Stir in rice and return to a boil. Reduce heat to low, cover pan tightly
and simmer 20-25 minutes, or until rice is tender and liquid is absorbed. Heat oil in a heavy nonstick pan over medium high
heat. Sauté garlic 1 minute, stirring until fragrant. Discard garlic. Sauté next 3 ingredients 3-4 minutes. Stir in tomatoes and
parsley and cook 2 minutes. Transfer vegetables to a platter or bowl. Add next 4 ingredients to same pan over low heat and

stir until mixture is smooth and hot. Stir in cooked rice and vegetables and cook until entire mixture is hot.

Per serving: calories 227, fat 3.4g, 15alories from fat, cholesterol 4mg, protein 7.5g, carbohydrates 36.5g, fiber 3.8g,
sodium 253mg.

Hearty Pumpkin Soup

Prep: 15 min, Cook: 50 min.

1-3/4 lbs. pumpkin or squash, seeded, peeled and diced
1 onion, chopped
2 ounces Uncle Ben's Brown Rice
1 lb. carrots, sliced lengthwise
1 quart plus 1 cup vegetable stock, boiling
1/4 tsp. ground nutmeg
1 stick cinnamon, halved
1/4 tsp. allspice

1/4 lb. frozen peas
1 orange

Place all ingredients, except peas and orange, in a heavy saucepan over medium high heat. Season with salt and pepper to
taste. Bring to a boil. Reduce heat to low and simmer about 45 minutes, or until rice is soft. Add peas and cook another 5
minutes. Discard cinnamon stick. Cut 4 thin slices from the center of the orange for garnish. Grate the rest of the rind and
squeeze out the juice. Stir the grated rind and juice into the soup. Serve in individual soup bowls, garnished with a twisted
orange slice.

Per serving: calories 225, fat 1.4g, 5alories from fat, cholesterol 0mg, protein 7.7g, carbohydrates 49.4g, fiber 11.1g,
sodium 113mg.

Plum Oatmeal Crisp

Prep: 10 min, Cook: 40 min.

2 lbs. plums, sliced
2 Tbs. lemon juice
1/4 cup sugar
1/2 tsp. cinnamon
nonstick cooking spray
1/2 cup old fashioned oatmeal
2 Tbs. all purpose flour
2 Tbs. brown sugar
2 Tbs. unsalted butter, chilled and cut into small pieces
2 cups nonfat vanilla frozen yogurt

Preheat oven to 350°F. Combine plums, lemon juice, sugar, and

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Page Updated Wed Oct 17, 2001 6:31pm EDT