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Anchovy - Pasta Sauce
Asparagus Pasta
Potato Latke
Corn Bread sticks
Egg White Omelet
Cranberry-Orange Muffins
Fat Free Brownie Oat Cookies
Fat Free Pumpkin Bran Muffins
Fat Free Oatmeal Raisin Cookies
Strawberry Mousse
Fudge Brownie Sundae
Angel Foodcake
Orange Pudding
Chocolate Cake
Anchovy - Pasta Sauce
2 T Olive-oil
3 t. minced garlic
1/2 jar capers -drained
simmer above & add
1 can drained anchovies
1 T parsley
1/2 c. white wine
1 can whole, peeled tomatoes
bring to boil then simmer
best served with Angel Hair Pasta
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Asparagus Pasta
1 lb. fresh asparagus trimmed
1/2 cup vertically sliced onion
2 T. Olive oil
2 T. Soy sauce
1clove minced garlic
1 t. grated ginger root
1/2 t. Worchester sauce
1/8 t. crushed red pepper
8 oz. angle hair pasta
salt to taste
Stir-fry diagonally sliced asparagus and onion in oil. Add seasonings
and mix well. Add cooked pasta and stir-fry until evenly mixed and heated.
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6 potatoes finely grated with
skin
1 white onion grated
2 egg whites
mix above and season with salt & pepper
add 1/3 c flour or matza meal
Cook in pan with non-stick spray approx. 5 minutes per side. Serve with
non-fat sour cream or apple sauce.
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Corn Bread sticks
1 c flour
2 t baking powder
2 T sugar
1/2 t salt
1 c yellow corn meal
2 egg whites
1/2 c applesauce
1 c non-fat milk
Heat oven to 450 degrees. Spray tins & place in oven for 5 min. to heat
while preparing batter
In medium bowl, combine flour, baking powder, sugar, salt & corn meal.
Set aside. Place egg whites in 2 cup glass measure; add milk to measure 1
/14 c. Beat until thoroughly combined. Stir in applesauce. Pour egg white
mix all at once into flour mix. Stir until moist. Spoon into pan 2/3 full.
Bake 10-12 min. until golden brown. Serve warm.
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Egg White Omelet
8 egg whites
non-stick cooking spray
2 T. low-fat parmesan cheese
1/3 cup diced mixed vegetables - optional
Spray pan and sprinkle with cheese. Separate egg whites from yolks and
place whites directly into pan. Add vegetables and seasonings to taste. Cook
over low to medium flame.
Other options include cooked pasta or rice in exchange of vegetables.
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CRANBERRY-ORANGE MUFFINS
Paper cupcake holders
1 1/4 c flour
2 t baking powder
1/2 t salt
1/2 c sugar
1/2 c orange juice
2 egg whites
1/3 c corn syrup
1 t grated orange peel
1 c coarsely chopped fresh or frozen cranberries
Combine flour, baking powder and salt in a bowl. In another bowl whisk
together sugar and juice and then add egg whites, corn syrup and peel.
Gradually add the flour mixture and then stir the cranberries in. Spoon
into cupcake holders that have been placed in muffin tin. Bake at 400
for 25 minutes and then cool.
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FAT FREE BROWNIE OAT COOKIES
Non-stick cooking spray
1 c quick oats
2/3 c flour
2/3 c sugar
1/3 c unsweetened cocoa
1 t baking powder
1/4 t salt
2 egg whites
1/3 c Kari light or dark corn syrup
1 t vanilla
Spray cookie sheets with cooking spray. In large bowl combine oats,
flour, sugar, cocoa, baking powder and salt. Add egg whites, corn syrup
and vanilla; stir just until dry ingredients are moistened. (Dough will
be very thick.) Drop by rounded teaspoonfuls onto prepared cookie
sheets. Bake in 350 oven 10 min or until set. Cool 5 minutes on cookie
sheet. Remove; cool on wire rack. Makes about 2 dozen.
Each cookie provides: 0 g total fat, 0 mg cholesterol, 60 calories, 1 g
protein, 14 g carbohydrate, 90 mg sodium
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FAT-FREE PUMPKIN BRAN MUFFINS
Mausolea cooking spray
1 c canned solid-packed pumpkin
1 c natural high-fiber cereal shreds
3/4 c skim milk
1/3 c Kari light or dark corn syrup
2 egg whites, slightly beaten
1 1/4 c flour
1/3 c sugar
2 t baking powder
1/2 t baking soda
1/2 t salt
1/2 c raisins
Spray 12 (2 1/2 inch) muffin cups with cooking spray. In medium bowl
combine pumpkin, cereal, milk, corn syrup and egg whites. In large bowl
combine remaining ingredients. Add pumpkin mixture; stir until will
blended. Spoon into prepared muffin cups. Bake in 400 oven for 20
minutes or until toothpick inserted in center comes out clean. cool in
pan 5 minutes. Remove, cool on wire rack. Makes 12 muffins.
Each muffin provides 0 g of fat, 0 mg of cholesterol, 150 calories, 4 g
protein, 35 g carbohydrate, and 340 mg sodium.
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FAT-FREE OATMEAL RAISIN COOKIES
Mausolea cooking spray
1 c flour
1 c quick oats
1/2 c sugar
1/2 t salt
1/2 t baking powder
1/2 t baking soda
1/2 t cinnamon
1/2 c raisins
2 egg whites
1/3 c Kari light or dark corn syrup
1 t vanilla
Spray cookie sheets with cooking spray. In large bowl combine dry
ingredients and raisins. Add egg whites, corn syrup and vanilla; stir
until well blended. (Dough will be stiff) Drop by rounded teaspoonfuls
onto prepared cookie sheets. Bake in 375 oven for 10 minutes or just
until firm. Do not overbake. Remove; cool on wire rack. Makes about 2
1/2 dozen.
Each cookie provides: 0 g fat, 0 mg cholesterol, 60 calories, 1 g
protein, 13 g carbohydrate, 65 mg sodium.
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2 egg whites beaten stiff
1/2 c sugar added slowly
1 pint strawberries cut into very tiny pieces
Beat in strawberries a little at a time. Beat for a total of 20 minutes
or until the bowl overflows. Freeze overnight. Can be made and frozen
ahead of time.
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1 cup all purpose flour
1/4 cup granulated sugar
1/4 cup unsweetened cocoa
2 tsp. baking powder
1/2 tsp. salt
1/2 cup skim milk
1/4 cup Motts Natural Apple Sauce
1 tsp. vanilla extract
1/4 cup brown sugar
1/4 cup unsweetened cocoa
1 1/4 cup hot water
optional topping: lowfat frozen yogurt
Directions
1. Preheat oven to 350. Spray an 8x8 inch baking pan with cooking spray.
2. In a large mixing bowl, combine flour, sugar, 1/4 cup cocoa, baking
powder and salt. Add milk, Motts Apple Sauce, and vanilla to dry
ingredients to blend.
3. Spoon batter into pan.
4. In a medium size bowl, combine brown sugar, 1/4 c cocoa, and hot
water. Stir to blend.
5. Pour oven batter into prepared pan.
6. Bake for 40 minutes. Remove cake from oven cool in pan.
7. Serve with a scoop of lowfat frozen yogurt and spoon the chocolate
sauce that has formed on the bottom of the pan over the brownie as a
topping.
Nutritional Information:
traditional recipe: 145 calories, 5.75 g fat.
bake lite recipe: 120 calories, .47 g fat.
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ANGEL FOOD CAKE
1 1/4 c matzo cake meal
1 3/4 c sugar
2 Tbsp. finely grated orange (no white)
1 3/4 c egg whites
1/2 tsp. salt
2 Tbsp. orange juice
Preheat oven to 325. Measure 1 cup of sugar in a bowl and set aside.
Combine remaining 3/4 c sugar with cake meal and orange peel and set
aside. Beat egg whites and salt until soft peaks form. Add the 1 c.
sugar, 1/4 c. at a time, alternating with the juice. Beat until stiff
peaks form. Use a whisk to fold in the matzo-sugar-orange peel mixture,
1/4 c at a time. Pour batter into an ungreased tube pan. Bake for 50-60
minutes, or until the cake springs back to touch. Remove from the oven
and immediately invert the pan and let cool. This can be served with
orange pudding. Recipe to follow.
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1/2 c sugar
4 1/2 Tbsp. potato starch
4 c orange juice strained
1 tsp. grated orange rind
In a saucepan combine sugar and starch. Slowly pour in the juice and
whisk. Add rind. Cook over low heat until mixture thickens, about 20
minutes. Chill.
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Mausolea no stick cooking spray
1 1/4 c. flour
1/2 c. unsweetened cocoa
1/4 c. Argo or Kingsfords corn starch
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 1/4 c. sugar
1 c. water
3 egg whites
1/2 c. Kari light or dark corn syrup
Spray 9-inch square baking pan with cooking spray. In large bowl combine
flour, cocoa, corn starch, baking powder, baking soda and salt. In
medium bowl, using a fork or wire whisk, stir sugar and water until
sugar is almost dissolved. Add egg whites and corn syrup; stir until
sugar is almost dissolved. Add egg whites and corn syrup; stir until
thoroughly blended. Gradually add to flour mixture, stirring until
smooth. Pour into prepared pan. Bake in 350 oven 35 minutes or until
toothpick inserted in center comes out clean. Cool in pan on wire rack.
Makes 16 servings.
Each serving provides: 0 g total fat, 0 mg cholesterol, 140 calories, 2
g protein, 34 g carbohydrate, 160 mg sodium.
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