April 98 Recipes

April'98 Recipes!

Carrot and Raisin Salad

Chocolate Mousse

Tip! Stir-Frying w/ italian Dressing

Spicy oven "fried' potato wedges

Oven "Fried" onion rings

WW Exchanges - Pizza Hut

Cheese and Salmon Bagel WW

Pumpkin Muffins

Easy WW Pancakes

Oatmeal Bran Cookies

Texas Tuna Burgers - WW

WW Chocolate Banana Pie

"Carrot and Raisin Salad"

2 servings

2 c Carrots; grated
1/2 c Crushed pineapple, no sugar
2 tb Raisins
1 tb Lemon juice
1/4 c Low-fat yogurt
2 tb Reduced-calorie mayo
1 pk Equal, sweetener
2 ts Coconut, shredded

In medium bowl, combine carrots, pineapple, raisins and lemon juice. Using a wire whisk-in small bowl combine remaining ingredients except coconut; pour over carrot mixture and toss until well coated. Cover bowl with plastic wrap and refrigerate for at least 1 hour. Just before serving, toss again and sprinkle with coconut.

2 veg, 1 1/2 fat. 1 fruit 1/4 milk 10 cal optional exchange 180 cal

"Chocolate Mousse"

1 serving

1.5 tsp unflavored gelatin
1/2 cup water
1/3 cup skim milk powder
1 Tbsp cocoa
3 pkg sweetner, or sugar
1 tsp vanilla
4 ice cubes

Spinkle gelatin on water in small sauce pan - stir over med heat until dissolved. Pour mixture into blender & add milk powder, cocoa, sweetner, and vanilla. Blend. While blender is running add ice cubes one at a time. Pour into dishes and refrig for 20 min.

? Milk + ? opt cal

"Rice Pudding"

4 Servings

2 c cooked rice
2 c skim milk
4 pitted dates, chopped
2 T + 2 t firmly packed light brown sugar
1/2 t vanilla extract
1/4 t cinnamon
1 oz sliced almonds, to garnish

In medium saucepan, combine rice, milk, dates and sugar. Cook over medium heat, stirring frequently until mixture comes to a boil. Reduce heat to low, simmer and stir for 20 minutes, until thick.

Add vanilla and cinnamon. Cool. Cover and refrigerate until chilled.

Sprinkle with almonds and serve.

WW Exchanges Per Serving: 3/4 P/M, 1/2 FA, 1/2 FR/V, 1B, 30 C
FAT & FIBER: 4 g fat, 2 g dietary fiber

If I made it, I would probably leave out the dates and omit the almonds.
New count: 1/2 P/M, 1 B, 30 C

"Tip! Stir-frying w/ Italian Dressing"

When stir-frying I use Fat Free Italian dressing. It gives the veggies a great taste. And best yet there is no fat.

The Italian Fat Free dressing counts 5 calories per tablespoon.

"Spicy Oven Fried Potato Wedges"

3/4 pound baking potatoes, cut into thin wedges
2 t. vegetable oil
1/4 teaspoon each onion powder, garlic powder, ground red pepper, and black pepper (if you don't like spicy or the kids don't, just use salt)

Preheat oven to 450. Spray cookie sheet with Pam or nonstick cooking spray, arrange potatoes on cooking sheet and drizzle with oil. Turn potatoes, coating well with oil

Bake for 10 minutes, turn potatoes over and bake another 10 minutes or until lightly browned

Put in mixing bowl and sprinlke with spices or just salt depending on your preference.

Exchanges: 1/2 fat, 1 bread

"Oven Fried Onion Rings"

2 cups thinly sliced onions (separated into rings)
2 t. vegetable oil
3/4 oz. (5 T) cornflake crumbs

Preheat oven to 450.

In mixing bowl mix onions and oil, stir to coat. Add cornflake crumbs and mix to coat

Spray cooking sheet with nonstick cooking sprayand spread onion mixture on sheet. Bake , turning frequently until rings are crisp and browned about 20 minutes

Exchanges: 1 Fat, 2 V, 1/2 bread

"WW Exchange - Pizza Hut"

Thin 'N' Crispy Pizza
-----------------------------
1 sl Cheese Pizza, Medium = 1 Fa, 1 P, 1/2 V, 1 1/4 B
1 sl Beef Pizza, Medium = 1 FA, 1 P, 1/2 V, 1 1/4 B
1 sl Pepperoni Pizza, Medium = 1 FA, 1 P, 1/2 V, 1 1/4 B
1 sl Italian Sausage Pizza, Med. = 1 FA, 1 P, 1/2 V, 1 1/4 B, 55 C
1 sl Pork Pizza, Medium = 1 FA, 1 P, 1/2 V, 1 1/4 B, 15 C
1 sl Meat Lover's Pizza, Medium = 1 FA, 1 P, 1/2 V, 1 1/4 B, 70 C
1 sl Pepperoni Lover's Pizza, Med = 1 FA, 1 1/2 P, 1/2 V, 1 1/4 B, 55 C
1 sl Veggie Lover's Pizza-Med = 1/2 FA, 3/4 P, 1/2 V, 1 1/4 B
1 sl Supreme Pizza-Medium = 1 FA, 1 1/4 P, 1/2 V, 1 1/4 B, 15 C
1 sl Super Supreme Pizza-Medium = 1 FA, 1 1/4 P, 1/2 V, 1 1/4 B

HAND TOSSED PIZZA
---------------------------------
1 sl Cheese Pizza-Medium = 1 1/4 P, 1/2 V, 1 3/4 B
1 sl Beef Pizza-Medium = 1 1/4 P, 1/2 V, 1 3/4 B
1 sl Italian Sausage Pizaa-Med = 1 1/4 P, 1/2 V, 1 3/4 B, 65 C
1 sl Pork Pizza- medium = 1 1/4 P, 1/2 V, 1 3/4 B, 25 C
1 sl Meat Lover's Pizza-medium = 1 1/4 P, 1/2 V, 1 3/4 B, 75 C
1 sl Veggie Lover's Pizza-medium = 1 P, 1/2 V, 1 3/4 B
1 sl Pepperoni Lover's Pizza-med = 1 1/2 P, 1/2 V, 1 3/4 B, 70 C
1 sl Supreme Pizza-medium = 1 1/2 P, 1/2 V, 1 3/4 B, 25 C
1 sl Super Supreme Pizza-medium = 1 1/2 P, 1/2 V, 1 3/4 B, 10 C

PAN PIZZA
-----------------
1 sl Cheese Pan Pizza-Medium = 1 1/2 FA, 1 P, 1/2 V, 1 1/2 B, 10 C
1 sl Beef Pan Pizza-Medium = 1 1/2 FA, 1 P, 1/2 V, 1 1/2 B, 20 C
1 sl Pepperoni Pan Pizza-Medium = 1 1/2FA, 1P, 1/2V, 1 1/2B, 15C
1 sl Italian Sausage Pan Pizza Med = 1 1/2 FA, 1 P, 1/2 V, 1 1/2 B, 115 C
1 sl Pork Pan Pizza-Medium = 1 1/2 FA, 1 P, 1/2 V, 1 1/2 B, 30 C
1 sl Meat Lover's Pan Pizza-Med = 1 1/2 FA, 1 1/4 P, 1/2 V, 1 1/2 B, 60 C
1 sl Veggie Lover's Pan Pizza-Med = 1 1/2 FA, 1/2 P, 1/2 V, 1 1/2 B, 20 C
1 sl Pepperoni Lover's Pan Pizza-Medium = 1 1/2 FA, 1 1/4 P, 1/2 V, 1 1/2 B, 75 C
1 sl Supreme Pan Pizza-Medium = 1 1/2 FA, 1 1/4 P, 1/2 V, 1 1/2 B, 30 C
1 sl Super Supreme Pan Pizza = 1 1/2 FA, 1 1/4 P, 1/2 V, 1 1/2 B, 15 C

BIGFOOT PIZZA
------------------------
1 sl Bigfoot Cheese Pizza = 1/2 P, 1/2 V, 1 1/2 B, 10 C
1 sl Bigfoot Pepperoni Pizza = 1/2 P, 1/2 V, 1 1/2 B, 25 C
1 sl Bigfoot Pepperoni, Italian Sausage, and Mushroom pizza = 1/2 P, 1/2 V, 1 1/2 B, 45 C

"Cheese and Salmon Bagel WW"

1 serving

1 tb Cream cheese, light
1 Bagel, mini (1 oz)
- cut in half horizontally
- toasted
1 ts Capers
- rinsed, drained
1 oz Salmon, smoked (lox)
- thinly sliced
2 sl Tomato
2 sl Onion, red

Spread cream cheese over one cut side of toasted bagel; top with capers, salmon, tomatoe and onion. Top with remain half of toasted bagel.

Weight Watcher's Exchanges: 1 Protein, 1 Vegetable, 1 Bread, 35 Optional Calories.

Nutritional Analysis per serving: 152 calories, 10 g. protein, 4 g. fat, 19 g. carbohydrates, 42 mg. calcium, 553 mg. sodium, 14 mg. cholesterol, 1 g. dietary fiber (excludes capers).

Calories from fat: 22.5%

Original recipe from Weight Watcher's "Simply Light Cooking".

Conversion and additional nutritional analysis by Rick Weissgerber [GEnie D.WEISSGERBE]

"Pumpkin Muffins"

1 cup flour
1 1/3 cup dry milk
4 tsp. Brown sugar substitute
1/4 tsp. Each nutmeg, almond extract and cloves
1/8 tsp. Ginger
1 tsp. Vanilla
1/2 cup raisins
1 1/2 cup canned pumpkin
1 tsp. Baking soda
1 tsp. Baking powder
1 tsp. Cinnamon
4 eggs or 6 egg whites

Mix together and Bake for 20-25 minutes in a 350 degree oven. Makes 12 muffins.

This is a Weight Watchers Recipe - so, if you are a member, count the muffins as such.

3 muffins=1 serving Protein, 1 Milk, 1 Fruit, 1 Vegetable and 1 Bread.

"Easy WW Pancakes"

1 c. WW flour
1 c. rye flour or another c. WW flour
1 T. ener-g egg replacer
2 t. baking powder
1 T. turbinado sugar (or not)

Mix dry ingredients

Add

1 c. mashed banana, or applesauce
enough rice milk to make it pancake-batter like

Fry (carefully) in a nonstick or Pam-sprayed pan. Add cinnamon, nutmeg, or a half-cup of undercooked 7-grain cereal if you find them too bland as they are.

"Anadama Bread"

1 cup corn meal in 2 cups water.
2 T shortening (I use applesauce)
2 tsp. salt
1/2 c molasses
1 pkg yeast dissolved in a little sugar water
5 c flour

Boil corn meal in water for 5 min, low heat.

Cool down the hot cornmeal. Add next 4 ingredients. Stir in some of the flour until kneading consistency is reached. Knead in rest of the flour. The original recipe used white flour. I use half ww and half unbleached. Depending on the flour available to you, the measurement of flour can change (lower). I am assuming you are an experienced bread maker and will know by the feel when you are kneading it how much flour it will absorb.

The finer the grind of flour, the better the result. And flour with a higher percentage of protein will make the lightest loaf.

Makes 2 loaves.

I believe Pepperidge Farms markets this type of bread under the name Corn and Molasses bread.

Let rise double in bulk. Form into two loaves, let rise a second time in pans until double in bulk. Bake at 375 degrees F for 45 minutes. I usually reduce heat to 350 after first 20 minutes.

"Florentine Pie"

Adapted from Betty Crocker's 40th Anniversary Edition Cookbook.

1 1/2 cups hot cooked rice
1/4 cup WW FF Parmesan Italian Topping
1 tbl chopped green onion tops
1 egg white
--FILLING--
8 egg whites
1 cup shredded FF white cheese
2/3 cup skim milk
1/4 cup sliced green onions
1/4 tsp salt
1/4 tsp ground pepper
1/4 tsp ground nutmeg (I didn't have any.)
1 pkg (10 oz.) frozen chopped spinach, thawed and pressed dry (I used fresh)

Heat oven to 325 F. Pam pie plate, 9 x 1 1/4 in.

Mix rice, Parmesan cheese, 1 tbl green onion tops and the egg white with fork. Press mixture evenly on bottom and up side of pie plate. DO NOT leave any holes. Bake 5 minutes.

Beat egg whites untill almost peaking. Stir in remaining ingredients. Pour into rice shell. Bake about 45 minutes or until knife inserted in center comes out clean. Serve with additional Parmesan cheese if desired.

6 servings.

"Oatmeal Bran Cookies"

From The New McDougall Cookbook by John and Mary McDougall.

1 cup WW flour
2 cups rolled oats
1/4 cup oat bran
1/4 cup wheat bran
1/4 cup soy flour
1 T baking powder
1 t baking soda
2 ts ground cinnamon
3/4 C honey
1/2 cup frozen apple juice concentrate, thawed
1/2 C unsweetened pineapple juice
1/2 C raisins
1/2 C chopped dates
2 ts vanilla extract

Preheat oven to 350 degrees.

Mix the dry ingredients together. Mix the wet ingredients tog. Add dry ingredients to the wet and mix thoroughly.

Drop by tablespoonsful onto nonstick baking sheet. Bake for 15 to 20 minutes or until golden brown.,

"Smoothies"

1/2 frozen bannana (or unfrozen + 1 ice cube)
1/4-1/2 c frozen blueberries
1/2-3/4 c rice dream vanilla lite
1/2 tsp vanilla extract
1 pkt sweetner (I use sweet one)

Dump it all in the blender and whir until creamy.

This is great for breakfast with WW toast.

"Texas Tuna Burgers"

4 servings

11 ounces Tuna, drained & flaked
2/3 cup Dry milk powder (non-fat)
12 Saltines, crushed
1/2 cup Onion, chopped
1/2 cup Green chili peppers, chpd.
1 Egg, beaten
1 1/2 teaspoons Oil, vegetable
2 cups Tomatoes, crushed
1 teaspoon Chili powder
2 ounces Monterrey Jack cheese, shrd

In medium bowl combine tuna, milk powder, cracker crumbs, onion, chili peppers, and egg; mix well and form into 8 equal burgers.

In 12 in. skillet heat oil over medium heat; add tuna burgers and cook, turning once, until lightly bowned, 2-4 minutes on each side.

In measuring cup or small bowl combine tomatoes and chili powder and pour over burgers.

Cover pan, reduce heat to low, and let simmer until sauce is thoroughly heated, about 5 minutes. Transfer burgers and sauce to flameproof platter and sprinkle with cheese. Broil or until cheese is melted and lightly browned, 1-2 minutes.

1 serving=391 calories.

"WW Chocolate Banana Pie"

4 servings

4 tablespoons Peanut butter
1 tablespoon Honey
1 1/2 ounces Rice Krispies
1 Banana, medium
1 package Chocolate pudding, low-cal
2 cups Skim milk

Melt the peanut butter and the honey. Stir in Rice Krispies. Pat into a 9" pie pan.

Mix pudding and skim milk.

Slice banana over crust. Pour pudding over banana. Chill.

Makes 4 servings.

Each serving = 1 fat, 1/2 fruit, 1 protein, 1/4 bread, 1/2 milk and 45 optional calories.

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