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04-27-09
 

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Hi Everyone!
I hope you enjoy the recipes!

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Index
1. Udon Noodles with Asparagus and Cashews
2. Un-Fried French Fries
3. Unicorn Village Spinach Cakes
4. Unsloppy Joes
5. Upma
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1. Title: Udon Noodles with Asparagus and Cashews

Yield: 3 Servings

Categories: *nava atlas, Asian, Low-Fat, Pasta, Vegetarian

Ingredients:

      6 oz Whole wheat udon noodles or fettucine
      1 ts Peanut oil
      2    Cloves garlic; minced
  1 1/2 tb Cashews; dry-roasted, chopped
      6 oz Asparagus; steamed OR 12 spears, ends snapped
      2 oz Fresh pea pods; steamed
      1 tb Dry sherry; mixed with
      1 tb Tamari soy sauce; and
    3/4 ts Cornstarch


  PRE-STEAMING: The original recipe used raw vegetables in the stir fry and
  added water to the wok until the vegetables were bright green. Instead of
  'sweat-frying' the vegetables, steam them for 3 minutes with a piece of
  fresh ginger the size of a small table grape. Shock the vegetables in ice
  water, drain and towel dry
 
  Bring a pot of water to the boil. Cook the noodles; they will take about 5
  to 6 minutes.
 
  Meanwhile, heat oil in wok over high heat. Fry the garlic until the oil is
  aromatic (1 minute or less). Reduce heat. Add the cashews and stir briefly.
  Add the steamed vegetables and stir fry to heat through. Clear a space in
  the center of the wok. Pour in the cornstarch mixture. (see tip) The
  alcohol will burn about as quickly as it takes to drain the noodles; shake
  off some of the water but not all; add wet noodles to the wok; gently stir
  to form sauce. Serve at once.
 
  TIP: Add a little pasta water to the wok to prevent the sauce from burning   while draining the noodles. It helps to have a assistant.
 
  SPRINGTIME: These hearty noodles were delicious with the light sauce,
  cashews, sweet pea pods and young asparagus. A winner. Tested Apr-26-1998  by Kitpath : PAT Hanneman's Kitchen (PER mc-SERVING: 286 Calories; 7g Fat  (22% calories from fat); 5g Fiber; 9g Protein; 49g Carbohydrate; 0mg  Cholesterol; 274mg Sodium. )
 
  Recipe by: Adapted from Nava Atlas, Vegetarian Celebrations
 
  Posted to EAT-LF Digest by KitPATh  on Apr 26,
  1998

Source: Steve's Recipe Database
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2. Title: Un-Fried French Fries
Yield: 4 Servings
Categories: Potatoes, Low-Fat

Ingredients:

      5 lg Baking potatoes -- about 2
    3/4 lb T
           Light vegetable oil spray
      2 lg Egg whites
      1 tb Cajun spice


  Preheat the oven to 400 degrees.
 
  Slice each potato lengthwise into 1/4-inch ovals, then slice even oval
  lengthwise into matchsticks.
 
  Coat a baking sheet with 3 sprays of the vegtable oil (like PAM).
 
  Combine the egg whites and Cajun spice in a bowl.  Add the matchstick
  potatoes and mix to coat.  Pour the coated potatoes onto the prepared
  baking sheet and spread them out into a single layers, leaving a little
  space between.
 
  Place the baking sheet on the bottom shelf of the oven. Bake for 40 to 45
  minutes, until the fries are crispy, turning them every 6 to 8 minutes with
  a spatula so that they brown evenly. Serve immediately.
 
  Fat per serving= 0.5 gram Calories per serving=291 IN THE KITCHEN WITH
  ROSIE  by  Rosie Daley
 
  Recipe By     :
 
  From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini

Source: Steve's Recipe Database
 ------------------------------------------------------
3. Title: Unicorn Village Spinach Cakes
Yield: 8 Servings
Categories: Vegetables, Low-Fat

Ingredients:

      2 lb Spinach (about 6 cups)
           Cooked and chopped
      1 md Onion; minced
      2 tb Minced garlic
    1/2 lb Potatoes (2 medium) mashed
           And cooled
      2    Eggs; beaten
      4 oz (1 cup) grated Parmesan
      1 ts Fresh minced rosemary
    1/2 c  Fresh bread crumbs
           Salt and pepper to taste
      1 c  Additional bread crumbs
           Olive oil spray for browning


  Preheat oven to 375. Combine the spinach, onion, olive oil, garlic,
  potatoes, eggs, Parmesan, rosemary and bread crumbs. Add salt and pepper to
  taste. Pat into small round cakes, about 3 inches in diameter. Dredge the
  cakes in the additional bread crumbs. Brown in a nonstick or sprayed pan.
  Reserve. To serve, place browned cakes on a cookie sheet and bake at 375
  until hot inside, about 20 minutes.

Source: Steve's Recipe Database
------------------------------------------------------
4. Title: Unsloppy Joes
Yield: 8 Servings
Categories: Main Dishes, Vegetarian, Low-Fat

Ingredients:

           Vegetable cooking spray
    1/2 c  Chopped onion
    1/2 c  Chopped celery
    1/2 c  Diced carrot
    1/2 c  Diced green pepper
      1    Garlic clove; minced
14 1/2 oz Can no-salt added tomatoes undrained and crushed
  1 1/2 tb Chili powder
      1 tb No-salt-added tomato paste
      1 tb Vinegar
      1 ts Pepper
15 1/2 oz Red kidney beans (canned) drained and rinsed
      8    Kaiser rolls (2-1/2 oz ea.)


  Coat a large nonstick skillet with cooking spray; place over medium-high
  heat until hot.  Add the onion, celery, carrot, green pepper, and garlic;
  saute until tender.  Stir in the tomatoes and next four ingredients.
  Cover, reduce the heat, and simmer ten minutes.  Add the kidney beans and
  cook an additional five minutes or until thoroughly heated.
 
  Cut a 1/4" slice off the top of each kaiser roll; set it aside.  Hollow
  out the center of each roll, leaving a 1/2"-thick shell; reserve the
  insides of rolls for other uses.  Spoon the bean mixture evenly into the
  rolls; cover with the top slices.  Serve immediately.
 
   Per Serving:
  Calories: 231       Protein: 10 grams       Carb: 45 grams
  Sodium: 409 mg      Fat: 2 grams (8% of calories)
 
  * Source: Cooking Light Cookbook 1993
  * Published in "Nutrition Action Healthletter" (January/February 1994)
  * Typed for you by Karen Mintzias
 
  File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/54lowfat.zip



Source: Steve's Recipe Database
 
------------------------------------------------------
5. Title: Upma
Yield: 1 Servings
Categories: Appetizers, Indian

Ingredients:

      1 c  Cream of wheat
      1    Onions  cut lengthwise
      1 ts Salt
    1/4 ts Mustard seeds
    1/8 ts Urad dal
      1    Cashew-nut
    1/4    Lemon
    1/2 c  Peas
      1    Pod Garlic
    1/8    Inch ginger
      1    Green chilli cut into small
           Pieces


  1. Cook a vegetable mix with potatoes, peas, green chillies and lots of
  masala. Check for salt, before you stuff it in the pastry roll; no way to
  rectify it later. 2. Thaw the roll for about 10 minutes before unfolding.
  3. After the pastry roll has thawed, open it out on a flat sheet and roll
  it with a pin to make it a little thinner. The pastry sheet would now be
  about 12'' x  12''. 4. Cut the sheet into 6 pieces. 5. Place about 2-3
  table spoons of the cooked vegetable and fold the sheet around it. Seal all
  the corners by pressing the sheets together and applying a little water. 6.
  Stick it into a pre-heated oven (350 F) for about 20-30 minutes or till it
  browns. Make sure that you flip it around every 5-10 minutes.
 
  Recipe By     : Somesh Rao
 
  From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini

Source: Steve's Recipe Database
 
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