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Hi Everyone!
I hope you enjoy the recipes!

[Archives ]  

1. Un-caesar Salad
2. Unfried Fish And Chips 
3. Unique Peach Barbecue Sauce
4. Unreal Chicken Salad--Dixie Style
5. Upside Down Apple Pecan Pie
1. Un-caesar Salad

1 To 4 cloves garlic, to
Taste, chopped
4 Tablespoon(s) Fresh lemon juice
1 Tablespoon(s) Capers including the brine
4 Tablespoon(s) Chickpeas
4 Tablespoon(s) Additional chickpea can or Cooking liquid
2 Teaspoon(s) Tamari, or to taste - Depends on salt in beans
Additional capers for Garnish
Croutons, optional
Romaine lettuce

Blend everything except the last three items until only tiny pieces of chickpea are visible. (I used a Braun hand-blender). Toss Romaine lettuce with mixture. Garnish with the capers and fresh ground black pepper and croutons. Makes somewhere around 1 cup.

Posted by "Catherine A. Foulston" to the Fatfree Dig. Vol. 12 Iss. 13 Nov. 14, 1994. FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with permission. Formatted by Sue Smith. 

Nutrition (calculated from recipe ingredients) 
Calories: 131 
Calories From Fat: 21 
Total Fat: 2.5g 
Cholesterol: 0mg 
Sodium: 1004.9mg 
Potassium: 273mg 
Carbohydrates: 22.1g 
Fiber: 5.6g 
Sugar: 1.8g 
Protein: 7.6g 

2.  Unfried Fish And Chips

Base: Seafood

Number of Servings: 4

4 Baking potatoes, cut in 1/2" wedges
2 Tablespoon(s) Flour
1/2 Cup(s) Bread crumbs
1 Teaspoon(s) Paprika
1 Teaspoon(s) seasoning
1 Egg white
4 Orange roughy fillets

  Position racks to divide oven in thirds. Preheat to 500 F. Spray 2 baking sheets with Pam. Spread potatoes in one of the sheets. Spray with Pam. Bake on lower oven rack 25 minutes, turning over once or until tender & golden. Sprinkle with salt, if desired. Meanwhile, prepare fish. Mix paprika, seasoning, & bread crumbs. Spread flour & crumbs on separate pieces of waxed paper. Coat fish with flour, dip in beaten egg white, then press in crumbs until completely coated. Spray tops of fillets with Pam. Place sprayed-side down in the other baking sheet. Spray tops of fish with Pam. Place on upper rack 15 minutes after putting potatoes in oven. Bake 7-10 minutes until crust is golden & fish is barely opaque in the center when pierced in thickest part with knife tip.

Seasoning: Use cajun, lemon pepper, thyme or your favorite. I usually use cajun.

Posted to EAT-LF Digest on Mar 17, 1999
Shared by Beverly Manning/Eat lowfat Xmas card exchange

Nutrition (calculated from recipe ingredients) 
Calories: 216 
Calories From Fat: 9 
Total Fat: 1g 
Cholesterol: 0mg 
Sodium: 124.1mg 
Potassium: 831.8mg 
Carbohydrates: 45.4g 
Fiber: 5g 
Sugar: 2.4g 
Protein: 6.9g 

3. Unique Peach Barbecue Sauce

Base: Fruits
Number of Servings: 6

16 Ounce(s) Peach halves, drained
1/2 Cup(s) Packed brown sugar
1/3 Cup(s) Catsup
1/3 Cup(s) Vinegar
2 Tablespoon(s) Soy sauce
2 Garlic cloves, chopped
2 Teaspoon(s) Fresh ginger root chopped
1 Teaspoon(s) Salt
1 Dash(s) Black pepper, fresh

Use a 16-ounce can of peaches, in syrup or in its own juice for a less sweet sauce. Put all the ingredients in a blender and run on high speed until smooth. Spoon sauce over meat, basting every 15 minutes with the drippings in pan. If used for outdoor grilling, baste after meat is about half cooked. Continue basting until meat is done.
Recipe By : Jo Anne Merrill File 

Nutrition (calculated from recipe ingredients) 
Calories: 135 
Calories From Fat: 2 
Total Fat: <1g 
Cholesterol: 0mg 
Sodium: 698.4mg 
Potassium: 290.6mg 
Carbohydrates: 32.9g 
Fiber: 2.1g 
Sugar: 27.1g 
Protein: 1.6g 

4. Unreal Chicken Salad--Dixie Style

1/4 Cup(s) FF mayonnaise, Safeway Select Enlighten
1/4 Cup(s) Chopped celery
1/4 Cup(s) Chopped raw asparagus tips
1 Cup(s) Dry Dixie chicken chunks [these are not real Chicken]
1 Cup(s) Water to reconstitute
1 Teaspoon(s) Chicken flavor powder, Also Dixie also not real
4 Teaspoon(s) tomato juice
2 Teaspoon(s) Regular or Dijon mustard
Celery seed sprinkle
4 Chopped egg whites hard cooked leave out if vegan
1 Or 2 small chopped baked potatoes-let them cool off
4 Teaspoon(s) Dry chives, fresh are much better
2 Teaspoon(s) Vinegar
1 Teaspoon(s) Lemon Juice

Reconstitute the "chicken" according to Dixie's instructions. Make sure you cook them for at least 10 minutes medium setting in your microwave. Keep them covered to steam them. Folks, remember, these are not real chicken, but 100% soy. You need to pour off the "gravy" from the chicken or the recipe will be too runny. Let the "chicken" stand for about 15 minutes after steaming, or they might remain excessively chewy--unless you like them that way. Combine the rest of the ingredients and add the chicken last. Cool in the refrigerator. You can experiment with seasonings. This recipe will probably fool your SAD friends. I know some vegan people who will not eat it, because it is "too close" to real chicken salad. Some of you may have some comfort food examples of chicken salad as a family recipe. But this one is very close to the real thing.

Posted tofatfree digest V97 #172 by "Michael M. Rosenblatt" on Jul 29, 1997 

Nutrition (calculated from recipe ingredients) 
Calories: 1243 
Calories From Fat: 188 
Total Fat: 21g 
Cholesterol: 413.7mg 
Sodium: 1345.5mg 
Potassium: 3873.8mg 
Carbohydrates: 121.3g 
Fiber: 15.2g 
Sugar: 14g 
Protein: 143.1g 


5. Upside Down Apple Pecan Pie

Base: Pies

Number of Servings: 1

1 Cup(s) Chopped pecans
1/2 Cup(s) Packed brown sugar
1/3 Cup(s) Butter, melted
1 refrigerated pie crust
6 Cup(s) Thinly sliced peeled apples
1/4 Cup(s) Sugar
2 Tablespoon(s) Flour
3/4 Teaspoon(s) Cinnamon

In a 9-inch pie pan, combine pecans, brown sugar, and butter. Spread evenly over bottom of pan. Place a bottom crust over the pecan mixture. Set aside. Preheat oven to 375F. In a large bowl, combine apples, sugar, flour, and cinnamon. Mix lightly. Spoon into crust lined pan. Top with remaining crust. Press together to see, flute edges. Cut slits in top of crust. Bake for 40 to 50 minutes or until apples are tender and crust is golden brown. Cover edge of crust with strips of foil after 15 minutes to prevent excessive browning. Cool pie upright for 5 minutes. Place serving plate over pie; invert. Carefully remove pan. Some nuts may remain in pan; replace on pie. Cool at least 1 hour before serving.

Recipe By : Eat-L Posted 5 October 96
From: Betsy Burtis

Nutrition (calculated from recipe ingredients) 
Calories: 2359 
Calories From Fat: 1209 
Total Fat: 141.3g 
Cholesterol: 162.7mg 
Sodium: 47.6mg 
Potassium: 1440mg 
Carbohydrates: 290.1g 
Fiber: 29.9g 
Sugar: 239g 
Protein: 14.4g 

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