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Moo Goo Ghi Pan?

Lemon-Barbecued Chicken
Serves 4
2 1/2 pound frying chicken, quartered, skinned, all visible fat removed
dash paprika
dash cayenne pepper
1/4 cup fresh lemon juice
1/4 cup honey
1 tablespoon sesame seeds, toasted

Directions:
Preheat broiler. Rinse chicken and pat dry.

Season chicken lightly with paprika and pepper. Combine lemon juice and honey in small saucepan, mixing thoroughly. Heat over medium heat until warm and set aside 2 tablespoons.

Coat chicken pieces with about half of the rest of the lemon-honey mixture.

Place chicken on broiler rack. Broil 4 to 5 inches from the heat for 15 minutes. Baste occasionally with remaining lemon-honey mixture.

Turn pieces over, baste and broil 15 minutes longer or until tender. Combine sesame seeds and the reserved 2 tablespoons lemon-honey mixture. Spoon over chicken just before serving.

This also may be cooked on a charcoal grill.

Nutritional information:
Calories: 357; Protein: 35gm; Carbohydrates: 19gm; Total Fat: 16gm; Saturated Fat: 4gm; Polyunsaturated Fat: 4gm; Monounsaturated Fat: 6gm; Cholesterol: 106mg; Sodium: 99mg; Potassium: 348mg; Calcium: 32mg
 
Yogurt and Garlic Marinade
1 1/2 cups plain yogurt
3 cloves garlic, minced
1/4 cup fresh parsley, chopped finely (2 tablespoons dried)
1/4 cup fresh basil, chopped finely (2 tablespoons dried)
3 tablespoons Dijon-style mustard
2 tablespoons fresh thyme, chopped finely (1 tablespoon dried)
2 tablespoons fresh tarragon, chopped finely (1 tablespoon dried)
pepper to taste

Directions:
Combine all ingredients. Store in the refrigerator in an airtight container. A great marinade for lamb and shish kebabs.
 
HOMEMADE EGG SUBSTITUTE

2 egg whites
2 teaspoons nonfat dry milk solids
1 teaspoon canola or corn oil
1 drop yellow food coloring

In a small bowl, combine all ingredients: mix well. Use as a substitute for one egg.

Yield: 1 serving

Exchanges: 1-1\2 meat Nutritional Information Serving size: 1 recipe Calories: 90 Sodium: 127 mg Cholesterol: 1 mg Carbohydrates: 3 gm Protein: 9 gm Fat: 5 gm
 
Ricotta Cheesecake

Italians make a wonderful cheesecake, using ricotta in place of the cream cheese. (I add a little cream cheese here for extra richness.) The pine nuts and candied citrus peel give this cheesecake its uniqueness and pizzazz.
Serves 12 to 14.
Ingredients
1/4 cup marsala or other sweet wine
1/2 cup golden raisins
1/2 pound low fat cream cheese, at room temperature
2 pounds low fat or no fat ricotta cheese
1 cup sugar
3 tablespoons flour
1/4 teaspoon salt
2 eggs, plus 5 egg whites (or 1 cup plus 2 tablespoons egg substitute)
2 teaspoons grated lemon zest
2 teaspoons grated orange zest
1 tablespoon vanilla extract
1/4 cup diced candied orange peel, lemon peel, or a mixture of both
1/4 cup toasted pine nuts
1 8 inch springform pan, lightly sprayed with oil
Cooking Instructions:
Pour the marsala over the raisins in a small bowl and let soak until soft, about 10 minutes. Drain well.
Preheat the oven to 350°F. (The rack should be set in the upper third of the oven.) Bring 1 quart water to a boil. Wrap a piece of foil around the bottom and sides of the springform pan. (This prevents water from leaking in.)
Puree the ricotta in the food processor, scraping down the sides several times. Add the cream cheese and puree until smooth. Add the sugar, 2 tablespoons flour, and salt and puree. Add the eggs, egg whites, lemon and orange zest, and vanilla and puree. Toss the raisins and candied orange peel with the remaining 1 tablespoon flour in a small bowl. Add the raisins, peel, and pine nuts to the batter and run the machine in short bursts to mix. (Do not puree: you want these ingredients to remain whole.) Pour the mixture into the prepared pan. Tap the pan a few times on the work counter to knock out any bubbles.
Set the pan in a roasting pan in the oven. Add 1 inch boiling water to the pan and bake the cheesecake until set, 40 to 60 minutes. To test for doneness, gently poke the side ? when the top no longer jiggles, the cheesecake is cooked. Another test: an inserted skewer will come out clean when the cheesecake is cooked. Do not overcook or the cheesecake will become watery.
Transfer the cheesecake to a cake rack to cool to room temperature, then refrigerate until cold. To serve, run the tip of a small knife around the inside of the pan. Unfasten the sides. Cut into wedges for serving.
Nutrition Facts
Calories: 340
Fat: 12g
Saturated Fat: 6g
Sodium: 225mg
% Calories from Fat: 34%
% Calories from Saturated Fat: 16%
Note: using non-fat ricotta reduces the fat to 6 grams and the saturated fat to 2 grams ? 21% of calories from fat and 6% from saturated fat.
 
Amazing Low Fat Cannoli

This offbeat cannoli is faster to make than the traditional Italian dessert, because you don't have to fuss with the dough. When you take a bite, it shatters into a thousand buttery flakes, just like the real McCoy. The secret? The pastry tubes are made with Chinese wonton wrappers, which are baked instead of fried.
Note: the recipe is quick and easy to make, but you must start the night before to drain the ricotta.
Serves 6
Ingredients
2 pints low or no fat ricotta cheese
1/3 cup sugar, or to taste
1 teaspoon orange flower water
1/2 teaspoon vanilla extract
½ teaspoon grated lemon zest
to finish the cannoli:
12 four inch wonton wrappers
spray oil
1 teaspoon cornstarch dissolved in 1 teaspoon water
1 tablespoon melted butter
1 tablespoon chopped, toasted pistachio nuts
cannoli tubes

Cooking Instructions:
The night before place the ricotta in a yogurt strainer or cheesecloth or paper-towel lined strainer over a bowl. Drain overnight in the refrigerator. Discard the whey. Preheat the oven to 400°F.
Lightly spray 12 cannoli tubes with spray oil. Starting with the corner of one wonton wrapper in the center, roll the wrapper around the tube. Glue the opposite corner to the tube with a dab of cornstarch paste. Lightly spray the outside of the cannoli with oil. Roll the remaining wrappers the same way.
Bake the cannoli until golden brown and crisp, about 4 to 6 minutes. Let cool slightly, then slide the pastry shells off the tubes onto a cake rack and let cool to room temperature. Brush with the melted butter.
Prepare the filling. In a large bowl combine the drained ricotta, sugar, orange flower water, vanilla, and lemon zest and whisk to mix. Correct the sweetness, adding sugar or orange flower water to taste. Transfer the filling to a piping bag fitted with a 1/2 inch star tip. The recipe can be prepared several hours ahead to this stage.
Just before serving, pipe the ricotta mixture into the pastry shells, adding filling from each end. As you withdraw the piping tube, make a rosette at each end. Sprinkle the ends with chopped pistachios and serve at once.
Nutrition Facts:
Calories: 260
Fat: 3 grams
Saturated Fat: 1 gram
Sodium: 53 milligrams
Total Carbohydrates: 25 grams
Dietary Fiber: 0 grams
Protein: 15 grams
% calories from fat: 14%
% calories from saturated fat: 6%
 
Strawberry Jam
This recipe makes: pints

[Ingredients]
4 cups strawberries
2 tablespoons lemon juice
1 package powdered fruit pectin
1 1/2 cups honey


[Cooking Instructions]
1. Mix the strawberries, lemon juice and pectin in a heavy-bottomed, stainless-steel pot.

2. Bring to a boil over high heat. Stir in the honey.

3. Return to a boil and stir slowly for 10 to 12 minutes. The mixture will resemble a thick syrup when done. Let cool, then pour into a storage container, cover and refrigerate.

Serving Size: 1 tablespoon
[Nutritional Information]
Number of Servings: 2
Per Serving
Calories 30 Carbohydrate 8 g
Fat 0 g Fiber 0 g
Protein 0 g Saturated Fat 0 g
Sodium 2 mg
 
Scallop Dill Chowder
This recipe serves: 6

[Ingredients]
1 slice bacon, diced
1/2 cup diced onion
1/2 cup diced celery
1 sprig fresh thyme
1 bay leaf
1 1/2 cups clam juice or fish stock
6 small red potatoes
2 cups reduced fat (2%) milk
2 cups fresh bay scallops
1 teaspoon chopped, fresh dill


[Cooking Instructions]
1. Put the bacon in a soup pot and heat over low heat. Add the onion, celery, thyme and bay leaf and cook until the vegetables are soft, about 10 minutes.

2. Dice the potatoes and add them to the soup pot with the clam juice. Simmer until the potatoes are just tender, about 10 minutes. Add the milk, scallops and dill and heat thoroughly. Remove the thyme and bay leaf. Adjust the salt and pepper to taste.

Serving Size: 1 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 197 Carbohydrate 33 g
Fat 3 g Fiber 3 g
Protein 15 g Saturated Fat 1 g
Sodium 316 mg
 
Lemon Angel Cake with Blueberry Sauce
This recipe serves: 14

[Ingredients]

For the lemon angel cake:
1 cup cake flour
1 1/2 cups superfine granulated sugar
1 1/4 cups egg whites (about 10 large egg whites) at room temperature
1 1/4 teaspoons cream of tartar
1/4 teaspoon salt
1 teaspoon vanilla extract
1 teaspoon grated lemon zest
1 pint strawberries

For the blueberry sauce:
1 cup blueberries, fresh or frozen
juice of 1/2 lemon
sugar (2 to 4 tablespoons, to taste)


[Cooking Instructions]
1. Preheat the oven to 350°F.

2. Sift the flour twice with 1/2 cup of the sugar.

3. With an electric mixer on high speed, beat the egg whites, cream of tartar and salt until soft peaks form when the mixer is removed from the batter.

4. Add half of the remaining sugar and beat for 1 minute. Add the remaining sugar, 2 tablespoons at a time, beating after each addition.

5. Stir in the vanilla, and add lemon zest.

6. Fold the flour and sugar mixture into the egg whites, 1/4 cup at a time, until just incorporated.

7. Put the batter in an ungreased 10" tube pan and bake until the cake is a light golden brown and springy to the touch, about 1 hour. Invert the pan and let the cake cool completely before removing from the pan.

8. While the cake is baking, puree the berries in a blender with the lemon juice. Blend in the sugar by the tablespoonful, tasting after each addition, until the desired degree of sweetness is reached.

9. Strain through a fine strainer, pressing with a rubber spatula to release the juices.

10. Place 1 slice of cake on each of 6 plates. Spoon the blueberry sauce on and around the cake.

Serving Size: 1 slice (1/14th of cake) with blueberry sauce
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 154 Carbohydrate 35 g
Fat 0 g Fiber 1 g
Protein 3 g Saturated Fat 0 g
Sodium 79 mg
 
Herbed Jasmine Rice
This recipe serves:

[Ingredients]
1 cup jasmine rice
2 teaspoons extra virgin olive oil
1/3 cup chopped, mixed fresh herbs (thyme, chives, sage or parsley)
salt to taste
freshly ground black pepper


[Cooking Instructions]
1. Bring a medium-size saucepan of salted water to a boil. Cook the rice until tender, stirring occasionally, for about 10 to 15 minutes. Drain.

2. Toss the rice with the olive oil and herbs and season with salt and pepper

Serving Size: about 1/2 cup
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 191 Carbohydrate 38 g
Fat 2 g Fiber 1 g
Protein 3 g Saturated Fat 0 g
Sodium 147 mg
 
Roasted Patty Pan Squash
This recipe serves: 6

[Ingredients]
1 pound patty pan squash, trimmed and halved
2 teaspoons olive oil
kosher salt to taste


[Cooking Instructions]
1. Preheat the oven to 450°F.

2. Toss the squash, olive oil and salt together. Spread the squash out on a baking sheet in a single layer.

3. Roast the squash on the top rack of the oven until they are tender when pierced with a knife, about 10 minutes.

Serving Size: about 1/2 cup or 4 halves
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 35 Carbohydrate 3 g
Fat 2 g Fiber 1 g
Protein 1 g Saturated Fat 0 g
Sodium 80 mg
 
Tomato Soup with Basil-Parmesan Cream
This recipe serves: 6

[Ingredients]
1/2 tablespoon olive oil
1/2 cup finely chopped carrots
1/2 cup finely chopped celery
1 large onion, chopped
10 ripe plum tomatoes, halved
salt to taste
freshly ground black pepper
1 bay leaf
1/4 teaspoon dried oregano
3 cups low-sodium chicken broth or vegetable broth
1/4 cup chopped, fresh basil leaves
1/4 cup freshly grated Parmesan cheese
3 tablespoons non-fat sour cream


[Cooking Instructions]
1. Heat the olive oil in a saucepan over low-medium heat. Add the carrot, celery, onion and tomatoes, season lightly with salt and pepper, and cook for 10 minutes.

2. Add the bay leaf, oregano and broth and bring to a boil quickly over high heat.

3. Lower the heat and simmer until the vegetables are completely tender, about 20 minutes.

4. Blend the basil, Parmesan cheese and sour cream together and set aside.

5. Remove the bay leaf and puree the soup in a blender. Strain and adjust the salt and pepper.

6. Serve the soup in bowls with a dollop of basil-Parmesan cream.

Serving Size: about 1 1/2 cups
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 114 Carbohydrate 16 g
Fat 4 g Fiber 4 g
Protein 6 g Saturated Fat 1 g
Sodium 271 mg
 
Vanilla Float
This recipe serves: 1

[Ingredients]
1 tablespoon 2% milk
1/2 teaspoon vanilla extract
1 cup seltzer water
1 scoop low-fat vanilla ice cream or ice milk


[Cooking Instructions]
1. Pour the milk and vanilla into a tall glass and stir together.

2. Add the seltzer water.

3. Place the glass on a saucer to catch any overflow. Add the ice cream.

Serving Size: 1 1/2 cups
[Nutritional Information]
Number of Servings: 1
Per Serving
Calories 302 Carbohydrate 50 g
Fat 5 g Fiber 0 g
Protein 12 g Saturated Fat 3 g
Sodium 142 mg
 
Roasted Red Peppers
This recipe makes 1 roasted pepper

[Ingredients]
1 whole red or green pepper


[Cooking Instructions]
1. Slice the pepper in half lengthwise and remove the seeds.

2. Place the 2 halves on a cookie sheet and press down so they lie flat with the skin side up.

3. Place the pepper under a hot broiler until the skin is evenly blistered, about 5 to 8 minutes.

4. Carefully remove the pepper from the cookie sheet and place in a bowl.

5. Cover tightly with plastic wrap and let sit for 5 minutes.

6. Uncover and peel off the skin.

Serving Size: 1 pepper
[Nutritional Information]
Number of Servings: 1
Per Serving
Calories 44 Carbohydrate 11 g
Fat 0 g Fiber 3 g
Protein 1 g Saturated Fat 0 g
Sodium 3 mg
 
Almond Angel Cake
This recipe serves: 14

[Ingredients]
1 cup cake flour
1 1/2 cups superfine granulated sugar
1 1/4 cups egg whites (about 10 large eggs whites), at room temperature
1 1/4 teaspoons cream of tartar
1/4 teaspoon salt
1 teaspoon vanilla extract
1/4 teaspoon almond extract


[Cooking Instructions]
1. Preheat the oven to 350°F.

2. Sift the flour twice with 1/2 cup of the sugar.

3. With an electric mixer on high speed, beat the egg whites, cream of tartar and salt until soft peaks form when the mixer is removed from the batter.

4. Add half of the remaining sugar and beat for 1 minute. Add the remaining sugar, 2 tablespoons at a time, beating after each addition.

5. Stir in the vanilla and almond extract.

6. Fold the flour and sugar mixture into the egg whites, 1/4 cup at a time, just until incorporated.

7. Put the batter in an ungreased 10" tube pan and bake until the cake is light golden brown and springy to the touch, about 1 hour. Invert the pan and let the cake cool completely before removing from the pan.

Serving Size: 1 slice (1/14 of cake)
[Nutritional Information]
Number of Servings: 14
Per Serving
Calories 129 Carbohydrate 29 g
Fat 0 g Fiber 0 g
Protein 3 g Saturated Fat 0 g
Sodium 78 mg
 
Pear Sorbet
This recipe serves: 6

[Ingredients]
6 pears
2 teaspoons fresh lemon juice
1/2 cup sugar
1/2 cup water


[Cooking Instructions]
1. Peel, quarter and core the pears. Quickly sprinkle them with the lemon juice to prevent browning. Set on a cookie sheet and place in the freezer.

2. Bring the sugar and water to a boil in a small saucepan over high heat. Let cool.

3. When the pears have been in the freezer 20 minutes and are about half frozen, place in a blender with the water and sugar mixture. Puree and strain, pressing with a rubber spatula to release the juices.

4. Freeze the strained pear mixture in an ice cream machine according to the manufacturer's instructions.

5. Store in the freezer until ready to use. The texture is best if it is eaten within 24 hours. After that it becomes very hard and icy, but it can be melted and refrozen in an ice cream machine.

Serving Size: about 1/2 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 163 Carbohydrate 42 g
Fat 1 g Fiber 4 g
Protein 1 g Saturated Fat 0 g
Sodium 0 mg
 
Corn and Tomatillo Salsa
This recipe serves:

[Ingredients]
2 ears of fresh corn
12 tomatillos, husks removed
2/3 cup seeded, diced tomato
2 jalapeño peppers, seeded and diced
2/3 cup seeded, diced cucumber
2/3 cup chopped red onion
2/3 cup diced red bell pepper
1/4 cup chopped cilantro
2 tablespoons fresh lime juice
salt to taste
freshly ground black pepper


[Cooking Instructions]
1. Roast the corn over an open flame or under a broiler until just browned. When cool, cut the kernels from the cob. Put in a medium bowl and set aside.

2. Place the tomatillos in a small saucepan and cover with water. Bring to a boil, lower the heat and simmer until soft, about 5 minutes. Drain and purée in a blender until smooth. Pour into the bowl containing the corn. Add the tomatoes, jalapeños, cucumber, onion, red pepper, cilantro, lime juice, salt and pepper. Set aside.

Serving Size: about 1/2 cup of salsa
[Nutritional Information]
Number of Servings: 8
Per Serving
Calories 64 Carbohydrate 14 g
Fat 1 g Fiber 2 g
Protein 2 g Saturated Fat 0 g
Sodium 170 mg
 
Pineapple-Papaya Smoothie
This recipe serves:

[Ingredients]
1/2 cup orange juice
1/4 cup peeled, cored and cubed pineapple
1/4 cup peeled, seeded and chopped ripe papaya
honey to taste
1/2 cup ice


[Cooking Instructions]
1. Place the juice, fruit and honey in a blender. Blend on high speed for 30 seconds. Add the ice and blend until smooth.

Serving Size: about 1 cup
[Nutritional Information]
Number of Servings: 1
Per Serving
Calories 121 Carbohydrate 30 g
Fat 0 g Fiber 1 g
Protein 1 g Saturated Fat 0 g
Sodium 3 mg
 
Apricot Smoothie
This recipe serves:

[Ingredients]
1/4 cup orange juice
1/2 cup plain, low-fat yogurt
1/2 cup peeled, pitted and chopped fresh apricots
honey to taste


[Cooking Instructions]
1. Place all the ingredients in a blender. Blend on high speed until smooth.

Serving Size: about 1 cup
[Nutritional Information]
Number of Servings: 1
Per Serving
Calories 131 Carbohydrate 29 g
Fat 0 g Fiber 2 g
Protein 7 g Saturated Fat 0 g
Sodium 69 mg
 
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