Kale Salad

Sent in by eeeee!

4 cups chopped curly kale, cole slaw thin
2 or 3 big tomatoes, even better if they are a bit on the mushy/juicey side
1 large avocado, again, more toward the mushy side, a bit "past peak"
1/4 cup lemon juice or a bit more to taste
salt, pepper

Chop up the kale as fine as you have patience for. Add chopped up tomatoes. Now here's the
fun part. Take the skin off the avocado, break it up and mush it through the salad with your hands. Wash your hands:). Douse with the lemon juice, add salt and pepper and toss.

Serves 4 generously. Works well as pretty side dish with  lotso color.

Shocking Deep Dark Fudgy Cake

This one is from eeeee!

This cake is shocking because it has no butter or oil except for, ahem, the baker’s chocolate and the chocolate chips, and very little sugar except for some brown sugar and a couple of bananas that you barely taste, if at all. I’ve also found perfectly good results with whole wheat flour. It basically comes out of the oven with a little halo over it.

Preheat oven to 350 degrees, and oil and flour a large baking dish, the deeper the better, such as a bundt cake or large loaf pan.

1) Mix these dry ingredients:

1 2/3 c whole wheat flour
¼ c brown sugar
1 c cocoa (unsweetened)
1 ¼ t baking soda or powder

2) In a blender, add:

1 c soymilk: can be plain, vanilla or chocolate, I use lowfat chocolate because I enjoy self-deception. Buttermilk can also be used.
2 bananas, beat up is fine, even a bit better than fresh
2 eggs
2 T vanilla
¼ cup water

Blend well.

3) In a microwave safe bowl:

5-8 squares bittersweet baking chocolate. I do 8.
1/2 water

Microwave a minute or so, till creamy. Blend quickly by hand and pour into mixture in the blender and blend about a minute.

4) Pour contents of blender into bowl of mixed dry ingredients and mix until batter is smooth, but don’t drive yourself crazy. Add ¾-1 cup semi-sweet chocolate chips. If batter feels too thick just add soymilk as needed.

Pour into pan and bake at 350 degrees for 40-45 minutes. Look for the top to crack a bit and the cake to pull back from the sides to know it’s done. After it cools, sprinkle with powdered sugar and serve. Great with whipped cream (so much for the halo).

Corn Soup

Sent in From Martha:

8 cups corn kernels (cut from 10 to 14 ears)
6 cups water
1 tablespoon kosher or coarse sea salt  I USED 2 TEASPOONS KOSHER
1/4 cup chopped fresh chives

Simmer corn with salt in the water, covered, 20 minutes, DOESN'T TAKE MORE THAN 15 MINUTES. ALSO I ADDED SOME OF THE CORN COBS, THEY GIVE A LOTTA FLAVOR or until very tender. Purée soup in batches in a blender until very smooth (use caution when blending hot liquids). As each batch is puréed, pour through a coarse sieve, pressing on solids, into a saucepan if serving hot or into a metal bowl if serving cold. Reheat soup, stirring, or chill it by setting bowl of soup in a larger bowl of ice and cold water and stirring. If soup is too thick, thin with water. Serve sprinkled with chives.

From: Gourmet
Servings: Makes 6 servings (about 7 cups)

Apricot Whip

From eeeeee!

3 15 oz cans apricot halves in juice
5 tbsp Grand Marnier (I used entire contents of a "nip":):)
3 small containers low fat vanilla yogurt
1/2 sliced almonds

Drain out all the juice from apricots and put them in a blender with the Grand Marnier and puree.
Chill this mixture a couple of hours
Lightly toast the almonds.

To serve, layer apricot and yogurt in a glass (prettier) or a bowl, top with almonds.
IMO, the more Grand Marnier the better!

From The Ultimate Fat Free Cookbook

Hot Chicken and Chips Retro

Sent in from E.

4 c chopped roasted skinless, boneless chicken breast (about 4 breasts)
1/4 c chopped green onion
1/4 chopped red bell pepper
2 T finely chopped flat leaf parsley
1 (8 oz) can sliced water chestnuts, drained and chopped
1/2 c low fat mayo
1/4 c reduced fat sour cream
2 T fresh lemon juice
2 t Dijon mustard
1/2 t  salt
1/2 t freshly ground pepper
cooking spray
3/4 c shredded Swiss cheese
3/4 c crushed baked potato chips

1. Preheat oven to 400

2. Combine chicken and next 4 ingredients (through water chestnuts) in a
large bowl: stir well. Combine low-fat mayo and next 5 ingredients
(through black pepper) in a small bowl: stirring with a whisk.  Add mayo
mixture to chicken mixture: stir well to combine. Spoon mixture into an 11
x 7" baking dish coated with cooking spray, and sprinkle with cheese.  Top
cheese evenly with chips.  Bake at 400 for 13 min or until filing is
bubbly and chips are golden.  Yield: Serves 6

Calories 321
Fat 10.9
Fiber 2.6
Sodium 606 mg

From Cooking Light

Three-Cheese Chicken Penne Florentine

From E.

Here is the one I just made.  It's good but I would probably add less of
the cream of chicken soup than the recipe requires.  Maybe half a can.

From Cooking Light

1 t olive oil
cooking spray
3 c thinly sliced mushrooms
1 c chopped onion
1 c chopped red bell pepper
3 c chopped fresh spinach (I added about 4)
1/2 t fresh ground pepper
1 (16 oz) carton 2% low-fat cottage cheese
4 c hot cooked penne pasta (I used whole wheat penne)
2 c shredded roasted skinless, boneless chicken breast
1 c shredded reduced fat sharp cheddar cheese, divided
1/2 c grated Parmesan cheese, divided
1/2 c  reduced-fat 2% milk
1 (10-3/4 oz) can condensed reduced-fat, reduced sodium cream of chicken
soup, undiluted

1. Preheat oven to 425

2. Heat olive oil in a large nonstick skillet coated with cooking spray
over med-high heat. Add mushrooms, onions, and bell pepper: Sauté 4 min or
until tender.  Add spinach, oregano, pepper: sauté 3 min or just until
spinach wilts.

3. Place cottage cheese in a food processor, process until very smooth.
Combine spinach mixture, cottage cheese, pasta, chicken, 3/4 c cheddar
cheese, 1/4 c  Parmesan cheese, milk, and soup in a a large bowl.  Spoon
mixture into a 2 quart baking dish coated with cooking spray.  Sprinkle
with remaining 1/4 c cheddar cheese and 1/4 c Parmesan cheese.  Bake at
425 for 25 minutes or until lightly browned and bubbly.  Yield 8 servings
(serving size about 1 c).

Calories 345
Fat 9.7 g
Fiber 2.1 g
Sodium 532 mg

Thai Peanut Chicken

From Mary:

1/4 C Peter Pan “Crunchy” Peanut Butter*
3 Tbs Boiling Water
1 Tbs Sugar
1 Tbs Grated Ginger Root**
1 Tbs Soy Sauce
1 tsp Oriental Sesame Oil
1/8 tsp Hot Oil
Freshly ground pepper to taste
2 Boneless, Skinless Chicken Breasts, cut into chunks
2 Tbs Vegetable or Olive Oil
6-8 Scallions, sliced
Rice Noodles for 2

This is a spicy peanut sauce which can be used as described below, or as a dipping
sauce, or spread over grilled chicken.

Makes 2 servings.

1. Prepare the sauce. Stir the boiling water into the peanut butter until completely
incorporated. Add the sugar, ginger root, soy sauce, sesame and hot oils and pepper
and mix well. Set aside (the sauce may be made up to 4 days in advance and
kept refrigerated. Return to room temperature before using).

2. Boil water for noodles and cook as directed.

3. Saute the chicken in oil in saucepan over medium/high heat til brown.

4. Add scallions for 1 minute

5. Add sauce to chicken and scallions. Heat through and serve.

* I personally recommend Peter Pan’s “Crunchy” version. It has huge chunks of
peanuts. Huge. Perfect for this.

** If you haven’t worked with ginger root before, here are two tips. You can easily
scrape the brown skin off with the edge of a spoon. Since you usually have to buy a
bigger chunk than you need, it’s good to know you can grate the whole thing and
freeze it. I’d put 1TBS in a small snack bag. If you flatten out the bag and the contents,
it will thaw quickly and stack easily,

Based on a recipe from The Uncommon Gourmet by Ellen Helman


From Emo's sisiter-in-law

2 T. corn oil
½ c. white vinegar
2 c. onion, finely chopped
3/4 t. cinnamon
¼ c. garlic, chopped
¾ t. ground cloves
2 c. green pepper, chopped
2 large cans crushed tomatoes
2 ½ lb. ground turkey
2 t. crushed red pepper flakes
½ c. stuffed green olives, roughly chopped
¼ c golden raisins
3 ½ oz. capers, drained

Heat a large pot over medium heat. Add the onion, garlic and green pepper and cook, stirring for 5 minutes or until softened. Add ground turkey and cook for 10 minutes or until turkey is pale brown, breaking up lumps with the side of a spoon. Add remaining ingredients, cover and cook for 1 hour, stirring often. Serve over hot rice.

College Salad

Something my sister used to make in college and also we used to make when we lived together.

Romaine lettuce hearts, chopped
Any veggies julienned or chopped, e.g., red peppers, carrots, celery, tomatoes, mushrooms
Penne pasta, cooked and cooled
Low-fat cottage cheese
Low fat Catalina dressing (make your own French style: low fat yogurt, a few T of tomato paste, salt, pepper, cider vinegar and little olive oil).

Assemble lettuce, followed by veggies, pasta and finally dressing. Voila! C'est simple!

Spinach Dip

One of those back-of-box recipes my sister lightened up – it’s good and everyone loves.

1 box frozen chopped spinach, defrosted and liquid squeezed out
1 container low-fat sour cream
2-3 T light cream cheese
1 package dried veggie soup mix
1 can chopped water chestnuts or diced fresh red pepper
Pepper (salt if the soup mix is low sodium)

Mix all and let sit in ‘fridge to meld flavors. I bet you could use ½ a container of low-fat sour cream and the other ½ strained low-fat yogurt to make it even lighter.