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FATFREE Digest V98 #200 - at the cottage

I am new at this, and hope these recipes fit the bill.  As far as I can tell -
they do!

Fettuccine with Cilantro-Tomato Sauce

Thin, flat pasta is topped with a tomato sauce flavored with spicy cilantro
and sprinkled with Parmesan

YIELD:  4 servings  *  PREPARATION TIME:  15  minutes
COOKING TIME:  33 minutes plus pasta cooking time



1/4		cup nonfat "chicken" broth					3/4	teaspoon hot pepper sauce
2		medium onions, sliced						1/2	teaspoon sugar
2		cloves garlic, minced						4	quarts water
3 1/2	cups low-sodium canned tomatoes, 			8	ounces fettuccine
		chopped, juice reserved						2	tablespoons grated nonfat Parmesan
1		Tablespoon dried cilantro						(optional)



1.	Heat broth in a large skillet.  Add onions and garlic and sauté until
onions become translucent, 	about 3 minutes.

2.	Add tomatoes with juice, cilantro, hot pepper sauce, and sugar.  Bring to a
boil, 	reduce heat, and 	simmer, stirring occasionally until sauce has
thickened slightly, about 30 minutes.

3.	Bring water to a rapid boil in a large, covered pot.  Add pasta by holding
it in a bundle at one end and 	slowly bending it inside the pot as the pasta
softens.  Keep 	water boiling; stir pasta with a long-	handled wooden fork to
prevent it from sticking together.  Follow cooking time recommendation on the
	package.  Pasta should be cooked through but still firm.  Check for doneness
by biting into a piece of 	pasta rinsed in cold water.  Drain cooked pasta
into a colander in the sink.

4.	Toss pasta with sauce and sprinkle with Parmesan.



	Calories Per Serving:  388	Carbohydrates:  84 g
	Fat:  2 g					Dietary Fiber:  3 g
	Cholesterol:  3 mg			Sodium:  82 mg
	Protein:  11 g



FROM:  500 (practically) Fat-Free Recipes by Sarah Schlesinger

Tomato-Garlic Rice with Corn and Scallion

White rice is prepared with corn kernels, tomato, scallion, and garlic.

YIELD:  5 servings  *  PREPARATION TIME:  10 minutes  *
 COOKING TIME:  24 minutes



2	cups nonfat "chicken" broth		1 1/2	cups fresh, canned, or frozen,
1	cup uncooked white rice					thawed corn kernels
1	clove garlic, minced			1		tablespoon minced scallion
1/4	teaspoon ground black pepper	1	large ripe tomato, finely chopped



1.	Heat 1/4 cup broth in a saucepan.  Add rice and garlic and sauté for 4
minutes.  Stir in remaining broth 	and black pepper and bring to a boil.
Reduce heat, cover, and simmer for 15 minutes.

2.	Stir in the corn and scallion and simmer for an additional 5 minutes, or
until rice is cooked.

3.	Add the tomato and heat through.  Serve hot.



	Calories Per Serving:  191	Carbohydrates:  43 g
	Fat:  1 g					Dietary Fiber:  2 g
	Cholesterol:  0 mg			Sodium:  55 mg
	Protein:  5 g


FROM:  500 (practically) Fat-Free Recipes by Sarah Schlesinger

Lentil-Bulgur Pilaf

Lentils and bulgur are spiced with cayenne pepper and cumin.

YIELD:  6 servings  *  PREPARATION TIME:  20 minutes  *
COOKING TIME:  20 minutes plus 20 minutes standing time




1 		cup lentils							1	medium onion, minced
2 1/2	cups water							1/2	cup minced fresh parsley
1		cup uncooked bulgur 					1/8	teaspoon cayenne pepper
3		tablespoons nonfat "chicken" broth	1/2		teaspoon ground cumin
	
	


1.	Place lentils in a large saucepan.  Add water and bring to a boil.  Reduce
heat, cover, 	and simmer for 	15 minutes.  Remove from heat; stir in bulgur,
cover, and set aside for 20 minutes, until bulgur is 	tender.  Drain any
excess liquid.

2.	Heat chicken broth in a skillet over medium heat.  Add onion and sauté
until it turns lightly golden, 	about 3 minutes.

3.	Combine lentil-bulgur mixture, onion, parsley, cayenne pepper, and cumin in
a large 	bowl and mix 	well.




	Calories Per Serving: 175	Carbohydrates:  34 g
	Fat:  1 g					Dietary Fiber:  9 g
	Cholesterol:  0 mg			Sodium:  33 mg
	Protein:  10 g




FROM:  500 (practically) Fat-Free Recipes by Sarah Schlesinger

Golden Rice Salad with Black Beans

Rice is simmered until golden in turmeric and cumin, then mixed with black
beans and a tomato-cilantro dressing.

YIELD:  6 servings  *  PREPARATION TIME:  20 minutes  *  COOKING TIME:  20
minutes



1 1/2	cups water					1/2	cup chopped red onion
1	teaspoon ground turmeric			1/2	cup seeded, chopped fresh tomato
1/2	teaspoon ground cumin				1/2	cup chopped green bell pepper
1	cup uncooked rice					1	tablespoon dried cilantro
1/3	cup nonfat Italian dressing			1/4	teaspoon cayenne pepper
2	teaspoons seeded, minced jalapeno		2	cups cooked or canned low-sodium
	pepper								black beans, rinsed and drained
	
	


1.	Combine the water, turmeric, and cumin in a large saucepan.  Bring to a
boil.  Stir in 	rice; return to a 	boil, reduce heat, cover, and simmer until
rice is just tender, about 20 	minutes.  Drain away excess 	liquid and cool,
uncovered, to room temperature.

2.	Whisk together the Italian dressing and jalapeno pepper.

3.	Mix the cooled rice, onion, tomato, green bell pepper, cilantro, cayenne,
and black 	beans.  Add the 	dressing and toss to coat all ingredients.



	Calories Per Serving:  95	Carbohydrates:  17 g
	Fat:  0 g					Dietary Fiber:  3 g
	Cholesterol:  0 mg			Sodium:  205 mg
	Protein:  6 g



FROM:  500 (practically) Fat-Free Recipes by Sarah Schlesinger







	

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