---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Brady's Coleslaw
 Categories: Salads
   Servings:  6
 
    1/4 c  Currants                          1/2 lg Pepper
    1/4 c  Low Cal. Mayonnaise               1/4 c  Cider Vinegar
    1/4 ts Celery Seeds                        4 ts Low Cal. Mayonnaise
    1/8 ts Pepper                              1 tb Minced Onion
      4 c  Shredded Green Cabbage              2 ts Lemon Juice
           (About 10 Oz.)                      2 ts Sugar
    1/2 c  Shredded Carrot (1 Medium)        1/4 ts Celery Seed
    1/2 c  Finely Slivered Green             1/8 ts Salt
           Pepper                                   Pepper To Taste
 
  1. in A Small Bowl Combine Cabbage, Carrot & Green Pepper.2. in A Small
  Bowl, Combine Vinegar, Mayonnaise, Minced Onion, Lemon Juice, Sugar, Celery
  Seed, Salt (If Desired) & Pepper.Mixing Them Well & Pour Dressing Over
  Cabbage Mixture.  Toss The Slaw And Chill It For At Least 2 Hours, Tossing
  It Again Just Before Serving.
     Dressing Is Excellent With Other Salads.
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Calabacita Salad
 Categories: Salads
   Servings:  8
 
      4    Ears Corn Cut From Cob                   Onions
    1/4 c  Water                               2 tb Chopped Green Chiles
      4 sm Zucchini (About 1 Lb.)            1/4 c  Lime Juice
    1/2 c  Chopped Red Bell Pepper             2 tb Vegetable Oil
    1/3 c  Finely Chopped Green              1/2 ts Salt
 
  Combine Corn & Water in A Medium Saucepan.  Bring To A Boil. Cover & Reduce
  Heat & Simmer 7 To 8 Min. OR Just Until Corn Is Tender. Drain & Set Aside.
  Cut Zucchini Into 1/4 in. Slices; Cut Each Slice Into Fourths. Add Zucchini
  & Remaining Ingredients To Reserved Corn. Toos Gently To Combine. Cover And
  Chill Several Hours.
    (Fat 3.9. Chol. 0.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Chinese Cabbage & Cilantro Slaw
 Categories: Salads
   Servings:  6
 
      1 lb Chinese Cabbage                   1/4 c  Lime Juice
           Finely Shredded                     2 tb Vegetable Oil
    3/4 c  Thinkly Sliced Red Pepper         1/8 ts Salt
      2 tb Finely Chopped Green Onions       1/8 ts Red Pepper Flakes
      2 tb Finely Chopped Fresh                1 cl Garlic Sliced
           Cilantro                       
 
  Combine Cabbage, Red Pepper, Green Onions & Cilantro in A Large Bowl. Toss
  & Set Aside. Combine Lime Juice, Oil, Salt, Red Pepper Flakes & Garlic in A
  Smallbowl, Stirring With A Wire Whisk Unitl Well Blended. Pour Lime
  Juicemixture Over Cabbage  Mixture, Tossing Well. Cover & Chill Throughly.
   (Fat 4.8. Chol. 0.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Dilled Cucumber Salad
 Categories: Salads
   Servings:  4
 
      8 oz Plain Low Fat Yogurt                2 tb Finely Chopped Green Onions
      2 sm Cucumbers, Peeled, Seeded         1/4 ts White Pepper
           And Shredded                        2 tb Minced Fresh Dill
 
  Spread Yogurt Thickly Over Several Layers Of Paper Towels; Cover With
  Another Layer Of Paper Towels.  Let Stand 5 Min.  Scrape Yogurt Into A
  Medium Bowl.  Add Cucumbers, Green Onions, & Pepper; Stirring Well, Fold in
  Dill.  Cover & Chill 1 Hour.
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Dilled Potato-Apple Salad
 Categories: Salads
   Servings:  4
 
      4 sm Red Potatoes (About                 1 md Unpeeled Red Apple
           1/2 Lb.)                                 Cut Into Thin Slices
      2 c  + 1 T. Water Divided                3 tb White Wine Vinegar
    1/2 c  (1/2 in. Pieces) Diagonal           1 tb Vegetable Oil
           Cut Snow Peas                       1 ts Dillweed
    1/2 c  Chopped Celery                    1/2 ts Sugar
      2 tb Thinly Sliced Green Onions     
 
  Combine Potatoes & 2 C. Water in A Medium Saucepan; Bring To A Boil. Cover
  Saucepan, Reduce Heat & Simmer For 15 Min. OR Until Tender. Drain & Let
  Cool; Peel & Cut Into 1/4 Inch Slices & Set Aside.
   Cook Snow Peas in A Small Amount Of Boing Water 15 Sec. Drain. Rinse Under
  Cold Running Water; Drain Well.  Combine Potatoes, Snow Peas, Celery, Green
  Onions & Apple Slices in A Medium Bowl.  Toss Well. Combine Remaining 1 T.
  Water, Vinegar, Oil, Dillweed & Sugar, Dash Salt. Add To Potato Mixture,
  Tossing Gently To Coat.  Cover & Chill Salad 1 Hour. (Fat 3.6, Chol. 0.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Hot Shoestring Potato Salad
 Categories: Salads, Chinese
   Servings:  4
 
      1 lb Medium Russet Potatoes,                  Onions
           Cut Into Julienne Strips            1 tb Rice Wine Vinegar
    1/2 c  Chopped Red Bell Pepper             2 ts Hoisin Sauce
    1/4 c  Finely Chopped Green                1 ts Sesame Seeds, Toasted
 
  Soak Potatoes in Cold Water 15 Min; Drain & Pat Dry With Paper Towels.
  Arrange Potatoes in A Single Layer in A Large Shallow Pan Coated With
  Cooking Spray.  Bake At 450 F. For 30 Min. Stirring Every 10 Min. Combine
  Potatoes, Bell Pepper & Green Onions in A Medium Bowl. Combine Vinegar &
  Hoisin Sauce in A Small Bowl.  Pour Over Potatomixture, Tossing Gently.
  Sprinkle With Sesame Seeds & Serve Immediately.
    (Fat 1.4. Chol. 0.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Oriental Vegetable Salad
 Categories: Salads, Oriental
   Servings:  8
 
      1 cn (20 Oz.) Unsweetened            1 1/4 c  Diagonally Sliced
           Pineapple Chunks Undrained               Carrots
      2 tb White Wine Vinegar              1 1/2 ts Sesame Seeds
      2 tb Low Sodium Soy Sauce                1 bn Watercress
      1 ts Sesame Oil                          2 md Size Red Bell Peppers
    1/2 ts Minced Gingerroot                        Cut Into 1/2 in. Strips
    1/2 lb Snow Peas Trimmed              
 
  Drain Pineapple, Reserving 1/4 C. Juice; Set Pineapple Aside. Combine
  Reserved Juice, Vinegar, Soy Sauce, Oil, & Gingerroot in A Small Bowl. Stir
  Well, Cover & Chill.
   Place Snow Peas in A Steamer Over Boiling Water. Cover & Steam 1 Min. OR
  Until Crisp-Tender. Rinse With Cold Water, Drain & Set Aside.
   Place Carrots in Steamer Over Boiling Water.  Cover & Steam 3 Min. Rinse
  With Cold Water; Drain & Set Aside.
   Line A Large Serving Platter With Watercress.  Arrange Pinapple, Snow
  Peas, Carrots & Bell Peppers Attractively Over Watercress. Cover & Chill.
  To Serve Pour Vinegar Mixture Over Salad; Sprinkle With Sesame Seeds. (Fat
  1.3 Grams.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Snow Pea & Pear Salad
 Categories: Salads, Chinese
   Servings:  4
 
    1/4 c  Plain Yogurt                        8    Radicchio Leaves
      2 tb Pineapple Juice                     3    Green Onions, Thinly Sliced
    1/2 ts Sugar                               2 tb Chopped Walnuts Toasted
      1 lg Firm, Ripe Pear                    20    Snow Peas Divided
      1 ts Lime Juice                     
 
  Combine Yogurt, Pineapple Juice & Sugar in A Bowl. Stir Well & Set Aside.
  Cook Snow Peas in A Small Amount Of Boiling Water 15 Seconds. Drain Well.
   Cut The Pear in Half Lengthwise, Core & Cut Lengthwise Into Thin Slices.
  Brush With Lime Juice.  Arrange Snow Peas & Pears On Each Of 4 Radicchio
  Lined Salad Plates.  Drizzle Each With 1 1/2 T. Yogurt Mixture. Sprinkle
  With Green Onions & Walnuts.
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Spinach-Radiccho Salad
 Categories: Salads
   Servings:  4
 
    1/4 lb Radicchio, Washed                 1/4 c  Red Wine Vinegar
    1/2 lb Fresh Spinach Washed &              2 tb Lemon Juice
           Torn                                1 tb + 1 1/2 t. Olive Oil
    1/2 c  Thinly Sliced Mushrooms           1/4 ts Freshly Ground Pepper
      1    Sweet Red Pepper Thinly             1 tb + 1 t. Grated Parmesan
           Sliced                                   Cheese
      8    Pitted Black Olives, Sliced    
 
  Combine Radicchio, Spinach, Mushrooms, Red Pepper & Olives in Individual
  Salad Bowls.  Cover & Chill Until Serving Time. Combine Vinegar, Lemon
  Juice, Olive Oil & Pepper in A Glass Jar; Cover & Shake Vigorously. Pour
  Mixture Evenly Over Salads. Sprinkle Each Salad With 1 t. Parmesan Cheese
  Before Serving.
    Fat 7.6.  Chol. 1.
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Winter Vegetable Salad
 Categories: Salads
   Servings:  8
 
    1/2 lb Fresh Kale                        1/2 c  Plain Low Fat Yogurt
      4 md Leeks (About 1 Lb.)                 2 cl Garlic Minced
    1/2 lb Carrots, Diagonally               1/2 ts Salt
           Sliced                            1/4 ts Pepper
    1/3 c  Thinly Sliced Green Onion           2 tb Red Wine Vinegar
 
  Remove Stems From Kale & Wash; Pat Dry On Paper Towels. Set Aside. Remove
  Roots, Tough Outer Leaves & Tops From Leeks.  Split Leeks in Half
  Lengthwise.  Place Leeks in A  Small Dutch Oven & Cook, Covered, in A Small
  Amount Of Boiling Water About 5 Min. OR Till Tender. Remove With A Slotted
  Spoon; Cut Leeks Into Julienne Strips & Set Aside. Return Liquid To A Boil;
  Add Carrots.  Cover & Cook 1 Min; Remove With A Slotted Spoon. Add Kale,
  Cover & Cook 1 Min. Drain. Line A Serving Platter With Cooked Kale. Arrange
  Leeks & Carrots in Individual Servings On Top Of Kale. Cover & Chill.
  Combine Green Onions, Yogurt, Garlic, Salt, Pepper & Vinegar in A Small
  Bowl.  Stir Well. Cover & Chil.  Serve Yogurt With Salad.
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Cumin Crusted Chicken Salad
 Categories: Salads, Chicken
   Servings:  4
 
    1/4 c  Chopped Tomato                      1 ts Pepper
      3 tb Peeled, Chopped Cucumber            4    (4 Oz. ) Chicken Breasts
      3 tb Chopped Green Pepper                     Boned And Skinned
      1 tb Chopped Purple Onion                1 tb Red Wine Vinegar
      1 sm Jalapeno Pepper Chopped                  Cherry Tomatoes (Optional)
      1 tb Ground Cumin                             Fresh Basil (Optional)
 
  Combine Tomato, Cucumber, Green Pepper, Purple Onion & Jalapeno Pepper in A
  Small Bowl & Set Aside. Combine Cumin & Pepper. Rub All Sides Of Chicken
  Breasts With This.Place A Large Cast Iron Skillet Over Medium High Heat
  Until Hot. Add Chicken & Cook 6 Min. On Each Side OR Until Tender. Remove
  From Skillet, Reserving Drippings in Skillet.  Set Chicken Aside.
   Add Vinegar To Pan Drippings & Cook 2 Min, Stirring Constantly. Pour Over
  Reserved Vegetable Mixture, Tossing Well. Thinly Slice Each Chicken Breast
  Diagonally Across Grain & Arrangeon Individual Serving Plates. Serve With
  Reserved Vegetable Mixture.Garnish Each Serving With Cherry Tomatoes &
  Basil.
      155 Cal. Per Chicken Breast Half & 3 T. Vegetable Mixture.
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Curried Chicken & Mango Salad
 Categories: Salads
   Servings:  4
 
      2 qt Water                               1 ts Curry Powder
      4    (4 Oz.) Boneless, Skinned         1/8 ts Salt
           Chicken Breasts                   1/2 ts Pepper
    3/4 c  Plain Yogurt                        1 c  Peeled Cubed Mango, Papaya
      1 tb Lime Juice                               OR Pineapple
      1 tb Honey                               4    Lettuce Leaves
 
  Bring Water To A Boil in A Medium Saucepan.  Add Chicken.  Reduce Heat &
  Simmer 15 Min. OR Until Chicken Is Tender.  Remove Chicken & Let Cool. Cut
  Into 1/2 in. Pieces & Set Aside.
   Combine Yogurt, Lime Juice, Honey, Curry Powder, Salt & Pepper in A Medium
  Bowl.  Mix Well.  Add Mango & Reserved Chicken.  Toss Well. Spoon Salad
  Onto Lettuce Lined Individual Serving Plates. (Fat 3.9. Chol. 75.)
   (Good Also With Chopped Celery Added.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Fruited Chicken Salad
 Categories: Salads
   Servings:  6
 
      2 c  Cooked Diced Chicken OR             1 c  Orange Sections
           Turkey                            1/2 c  Halved Green Grapes
      2 tb Soy Sauce                           2 c  Chopped Celery
      1 c  Diced Apples                             Lettuce Leaves
 
  Toss Chicken With Soy Sauce.  Let Stand 15 Min. Mix Fruit With Celery,Add
  Chicken. Mix Again.  Chill. Blend Dressing: 6 T. Low Fat Yogurt, 5 T. Low
  Cal. Mayonaisse, 4 T. Skim Milk, 2 Pakcets Equal, 1/4 t. Pumpkin Pie Spice.
   Arrange Fruited Chicken Salad On Lettuce (About 1 Cup Each) On Lettuce
  Leaves.  Spoon Dressing Over Salad.
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Gingered Chicken Salad
 Categories: Salads
   Servings:  4
 
      2 c  Cubed Cooked Chicken Breast         2 tb Finely Minced Ginger
    1/2 c  Sliced Scallions                    1 tb Oil
      1 c  Snow Peas, Julienned              1/2 ts Oriental Sesame Oil (Opt)
      1 c  Bean Sprouts                      1/3 c  Lemon Juice
      1 c  Thinly Sliced Mushrooms             1 cl Garlic Finely Minced
      2 tb Low Sodium Soy Sauce                1 bn Watercress (Garnish)
 
  Place The Chicken, Scallions, Peas, Bean Sprouts & Mushrooms in A Large
  Bowl.  Combine The Soy Sauce, Ginger, Oil, Sesame Oil, Lemon Juice & Garlic
  And Toss With The Chicken Mixture.  If Desired, Transfer To A Bed Of
  Lettuce On A Serving Platter And Arrange Watercress Around It.
    (6.2 Grams Fat, 29 Percent Cal. From Fat.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Hot Chicken & Apple Salad
 Categories: Salads, Chicken, Microwave
   Servings:  4
 
    1/2 ts Paprika                             3 c  (1/2 in.) Cubes Unpeeled
    1/4 ts Pepper                                   Granny Smith Apples (1 Lb.)
      4    (4 Oz.) Boned, Skinned            1/2 c  (2 Oz.) Gorgonzola
           Chicken Breast Halves, Cut               Cheese Divided
           Into Bite Size                      2 ts Minched Shallots
      3 tb Unsweetened Apple Cider             2 tb White Wine Vinegar
      1 c  Diagonally Sliced Carrots           4 c  Torn Fresh Spinach
 
  Combine Paprika, Pepper & Pinch Salt in A Plastic Bag. Add Chicken & Shake
  To Coat.  Set Aside.
    Place Cider in An 8 Inch Square Baking Dish; Microwave At High 30-45
  Seconds.  Add Chicken; Cover With Wax Paper & Microwave At Medium-High 6 To
  7 Min., Stirring Every 3 Min.  Drain Chicken & Set Aside.
     in Reserved Apple Cider Mixture, Add Carrots; Cover With Plastic
   & Vent.  Microwave At High 2 Min.  Stir in Apples; Microwave At High 1 1/2
  To 2 1/2 Min. OR Until Apples Are Tender.  Drain, Reserving2 T. Apple Cider
  Mixture in Baking Dish.
     Combine Apples, Carrots, Chicken & 1/4 C. Cheese in A Bowl; Toss& Set
  Aside.
    Add Vinegar & Shallots To Reserved Apple Cider Mixture in Baking Dish;
  Microwave At High 1 Min.  Drizzle Over Chicken Mixture With Remaining 1/4
  C. Cheese & Serve Warm.
        About 247 Cal. Per 1 & 1/2 C. Chicken Mixture, 1 C. Spinach & 1 T.
  Cheese.
        (Fat 6.  Chol. 76.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Mexican Pasta Salad
 Categories: Salads, Pasta, Mexican
   Servings:  4
 
      4    (3 Oz.) Boneless Skinned          1/4 c  Green Onions
           Chicken Breasts                     1 lg Jalapeno Pepper Chopped
      1 ts Ground Cumin                        1 cl Garlic
      1 ts Vegetable Oil                       6 oz Uncooked Fettucine
    1/2 c  Water                             1/2 c  Shredded Zucchini
    1/4 tb Chili Powder                      1/4 c  Sliced Black Olives
    1/2 ts Chicken Bouillon Granules           2 tb Chopped Tomatoes
      1 sm Ripe Avocado Chopped                     Fresh Cilantro Leaves
      1 c  Fresh Cilantro                           (Optional)
      3 tb Lime Juice                     
 
  Sprinkle Chicken With Cumin & Chili Powder.  Heat Oil in A Medium Skillet;
  Add Chicken & Cook Over Medium Heat 3 To 4 Min. On Each Side. Add Water &
  Bouillon Granules; Reduce Heat & Simmer 15 Min. OR Until Chicken Is Done.
  Remove Chicken From Broth, Reserving Broth in Skillet. Cover & Chill
  Chicken.
   Bring Broth To A Boil & Cook Until Reduced To 1/4 C. Remove From Heat &
  Cool.  Strain Broth Through A Sieve & Pour Into Processor. Add Avocado,
  Cilantro, Lime Juice, Green Onions, Pepper & Garlic. Process Until Smooth.
   Cook Fettuccine According To Package Directions.  Drain.  Rinse Under Cold
  Water & Drain Again.   Combine Fettuccine & Half Of Avocado Mixture; Toss
  Well. Place in Center Of A Serving Platter. Arrange Zucchini Around
  Fettuccine-Avocado Mixture. Cut Chilled Chicken Into 1/4 in. Strips &
  Arrange Over Fettuccine; Sprinkle With Olives. Spoon Remaining Avocado
  Mixture Into Center Of Chicken; Sprinkle With Chopped Cilantro. Garnish
  With Fresh Cilantro Leaves If Desired.
       (Fat 13.1.  Chol. 54.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Oriental Chicken Salad
 Categories: Salad, Oriental, Chicken
   Servings:  8
 
      1    (4 1/2 Lb. ) Fryer              1 1/2 tb Low Sodium Soy Sauce
      1 c  Sliced Gingerroot                   1 tb Lime Juice
      3    Stalks Celery, Diagonally           1 cl Garlic Minced
           Sliced                              6    Green Onions Sliced
      4 oz Uncooked Rice Noodles             1/2 c  Sliced Radishes
      2 tb Vegetable Oil                       3    Carrots Diagonally Sliced
 
  Remove Giblets & Neck Fromm Chicken. Rinse Chicken; Pat Dry. Make Several
  Slits in Skin Of The Chicken & Insert Gingerroot Slices. Place Chicken in A
  Dutch Oven & Cover With Water.  Bring To A Boil, Reduce Heat & Simmer 50
  Min. OR Until Chicken Is Tender.  Remove Chicken From Broth, Reserving
  Broth; Let Chicken Cool.  Discard Gingerroot Slices. Skin & Bone Chicken &
  Cut Into 1/2 Inch Pieces. Set Asode. Bring Reserved Chicken Broth To A
  Boil; Add Celery & Carrots & Cook Over High Heat 45 Seconds. Drain
  Vegetables Well & Rinse Immediately Under Cold Water. Drain Well Again.
  Cook Rice Noodles According To Package Directions.  Drain Well.
  
     Combine Oil, Soysauce, Lime Juice,& Garlic.  Add To Reserved Chicken,
  Celery, Carrots, Green Onions & Radishes, Tossing Gently.
     Spoon Rice Noodles Onto A Serving Platter.  Arrange Chicken Mixture in
  Center.  Chill Until Ready To Serve.
     About 245 Cal. Per 1 C. Chicken Mixture & 1/4 C. Rice Noodles. (Fat 8.9.
  Chol. 57.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Rosemary Turkey Salad
 Categories: Salads, Poultry
   Servings:  2
 
    1/4 c  Low Cal. Mayonnaise                 1 lg Granny Smith Apple OR
    1/4 c  Chopped Fresh Parsley                    Red Bartlett Pear, Cored
      1 tb Fresh Rosemary Leaves                    And Shredded
    1/8 ts White Pepper                        2 lg Leaf Lettuce Leaves
  1 1/2 c  Cooked Turkey                       1 c  Alfalfa Sprouts
 
  Combine Mayonnaise, Parsley, Rosemary & Pepper. Add Turkey & Apple. Toss
  Gently.  Cover & Chill Until Ready To Serve. Place Lettuce Leaves On
  Individual Serving Plates.  Top Each With 1/2 C. Alfalfa Sprouts. Spoon
  Half Of Turkey Mixture Onto Each Plate & Serve Immediately. (Fat 11.2.
  Chol. 68.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Tarragon Chicken Salad
 Categories: Salads, Chicken
   Servings:  8
 
      1    (4 1/2 Lb. ) Fryer                  2 c  Water
    1/2 c  Dry White Wine OR                 3/4 lb Small New Potatoes
           Vermouth                                 Quartered
      2 tb Minced Shallots                     1 lb Fresh Green Beans
      1 tb Chopped Fresh Tarragon              1 tb Safflower OR Other
           OR 1 t. Dried Tarragon                   Vegetable Oil
           Crushed                           1/8 ts Salt
    1/8 ts Salt                              1/8 ts Pepper
    1/8 ts Pepper                            1/2 sm Purple Onion Cut Into
  1 1/2 c  Plain Yogurt                             Thin Strips
 
  Remove Giblets & Neck From Chicken.  Rinse Chicken & Pat Dry. Place Chicken
  in A Large Cooking Bag. Seal Bag According To Package Directions. Cut Slits
  in Top Of Bag. Place Chicken & Bag in A 13 X 9 X 2 Inch Baking Pan. Bake At
  350 Degrees For 2 Hours OR Untildrumsticks Move Easily. Remove From Bag &
  Let Cool.  Skin & Bone Chicken; Cut Into 1/2 in. Pieces. Cover & Chill.
  Combine Wine, Shallots, Tarragon, 1/8 t. Salt & 1/8 t. Pepper in A Small
  Saucepan; Cook Over Medium Heat Until All Liquid Is Absorbed. Combine Herb
  Mixture & Yogrut in A Medium Bowl.  Cover & Chill Several Hours. Bring 2
  Cups Water To A Boil in A Medium Saucepan.  Add Potatoes; Cover, Reduce
  Heat & Simmer 5 Min. OR Until Tender.  Remove Potatoes From Liquid,
  Reserving Liquid.  Set Potatoes Aside. Wash Beans, Trim Ends & Cut in Half.
  Return Reserved Liquid To A Bowl. Add Beans, Cover, Reduce Heat & Simmer 5
  Min. OR Until Crisp- Tender. Drain. Combine Reserved Potatoes & Beans; Add
  Oil, 1/8 t. Salt & 1/8 t. Pepper, Tossing Gently. Cover & Chill. Combine
  Reserved Chicken, Yogurt Mixture & Purple Onion.  Spoon Into Center Of A
  Serving Platter.  Arrange Potatoes & Green Beans Around Chicken Mixture.
  About 280 Cal. Per 2/3 C. Chicken Mixture & 1/2 C. Vegetables. (Fat 9.6.
  Chol. 88.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Crab Salad
 Categories: Salads, Seafood
   Servings:  4
 
      8 oz Frozen Crab Meat                  1/4 c  Sliced Green Onion
           Defrosted                         1/2 c  Sliced Water Chestnuts
      5 oz Fozen Cut Asparagus,                     Lettuce Leaves
           Defrosted                                Parsley
 
  Dressing: 1/2 C. Plain Yogurt, 2 T. Horseradish Mustard, 1 T. Low Cal.
  Mayonnaise, 2 Packets Equal, 2 t. Soy Sauce, 1 t. Worcestershire Sauce.
  Combine. in A Separate Bowl, Combine The Salad Ingredients. Pour Dressing
  Over Crab Salad.  Toss Gently.  Chill Several Hours.  Serve On Lettuce
  Leaves. Garnish With Parsley.
   (Makes 2 1/2 Cups, Each Serving 1/2 C.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Crunchy Tuna Salad
 Categories: Salads, Seafood
   Servings:  2
 
      1 cn (6 1/2 Oz.) Can Solid             1/2 c  Shredded Carrots
           White Tuna Packed in Water,       1/4 c  Sliced Green Onions
           Drained & Flaked                  1/4 c  Low Cal. Mayonnaise
      1 cn (8 Oz.) Water Chestnuts             1 tb Dijon Mustard
           Drained & Chopped                   1 ts Soy Sauce
      1 c  Chopped Celery                    1/4 ts Pepper
 
  in Large Bowl, Combine All Ingredients.  Cover & Chill.  Line Two Plates
  With Lettuce.  Spoon Half Of Tuna Salad Onto Each Plate.
    (May Use Low Fat Yogurt in Place Of Mayonnaise.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Poached Snapper Salad
 Categories: Salads, Fish
   Servings:  2
 
 
  4       C + 2 t. Water Divided 6 Whole Peppercorns 1 (8 Oz.) Red Snapper
  Fillet
          Skinned 2 Md Size Red Bell Peppers 6 Baby Carrots, Scraped 1 C
  Broccoli Flowerets 6 Boston Lettuce Leaves 3 T Low Cal Mayonnaise 1 t Dijon
  Mustard 1 t Lime Juice 1/4 t Grated Lime Rind Combine 4 C. Water,
  Peppercorns & Lime in A Large Nonaluminum Skillet; Bring To A Boil Over
  Medium Heat. Cover, Reduce Heat & Simmer 5 Min. Add Fillet, Cover & Simmer
  6 Min. OR Until Fillet Flakes Easily. Gently Remove Fillet, Using A Slotted
  Spatula. Discard Cooking Liquid. Cover & Chill Fillet 1 Hour. Cut Peppers
  in Half Lengthwise. Place Peppers Skin Side Up On A Baking Sheet. Flatten
  With Palm Of Hand. Broil 3 Inches From Heat 1O Min. OR Until Blackened&
  Charred. Place in Ice Water & Chill 5 Min. Remove From Water & Peel &
  Discard Skins.  Cover & Chill. Arrange Carrots in A Vegetable Steamer Over
  Boiling Water. Cover & Steam 3 Min. Add Broccoli, Cover & Steam An
  Additional 4 Min. OR Until Crisp-Tender. Rinse Vegetables Under Cold
  Running Water. Cover & Chill. Cut Fillet in Half & Place On 2 Lettuce Lined
  Plates. Top Each With Half Of Chilled Red Peppers, Carrots & Broccoli.
  Combine Mayonnaise, 2 t. Water, Mustard, Lime Juice & Rind.  Stir Well.
  Spoon Over Salad. About 247 Cal. Per 3 Oz. Fish, Vegetables & 2 T.
  Dressing. (Fat 8.5, Chol. 49.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Everyday Salad Dressing
 Categories: Dressings
   Servings:  1
 
    1/2 c  Rice Vinegar                        1    Garlic Clove Minced
      2 tb Vegetable Oil OR Olive Oil        1/4 ts Dillweed OR Basil
      1 tb Soy Sauce                         1/8 ts Pepper
      1 tb Water                                    Low Calorie Sweetener To
    1/2 ts Dijon Mustard                            Taste
 
  In Medium Jar With Lid, Combine All Ingredients.  Shake Vigorously Until
  Well Blended.  Store in Refrigerator Until Ready To Use. Makes 3/4 Cup.
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Honey-Yogurt Dressing
 Categories: Dressings
   Servings:  1
 
    1/4 c  Firm Tofu Drained                 1/2 ts Ground Cumin
      2 tb Lemon Juice                       1/4 ts Salt
      2 tb Honey                             1/4 c  Plain Yogurt
 
  Combine All Ingredients Except Yogurt in Food Processor. Cover & Process
  Until Smooth.  Place in A Bowl.  Add Yogurt, Stirring Well. Cover & Chill.
   (Fat 0.3, Chol. 0)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Walnut Vinaigrette
 Categories: Dressings
   Servings:  1
 
      1 c  Canned No Salt Chicken              1 ts Dijon Mustard
           Broth                             1/4 ts Sugar
      2 tb Walnut Oil                        1/8 ts Pepper
      2 tb Balsamic Vinegar                    2 cl Garlic Minced
      2 tb Sherry Vinegar                 
 
  Bring Chicken Broth To A Boil in A Small Saucepan.  Cook About 6Min. OR
  Until Reduced To 2/3 C.  Combine Chicken Broth & Remainingingredients in A
  Jar; Cover Tightly & Shake Vigorously. Cover & Chill. (Fat 1.7. Chol. 0.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Crimson Slaw
 Categories: Salads
   Servings:  6
 
    1/4 c  Vegetable Oil                       1 c  Chopped Cauliflower
    1/4 c  Tarragon OR White Wine              1 c  Shredded Carrot
           Vinegar                             1 c  Shredded Red Cabbage
      1 tb Lemon Juice, 1/2 t. Pepper        1/4 c  Chopped Green Pepper
      1 ts Sugar, 1 t. Dried Dillweed        1/4 c  Chopped Fresh Parsley
      1 ts Dried Basil, 1 t. Tarragon        1/4 c  Chopped Green Onions
 
  Combine Oil, Vinegar, Lemon Juice, Pepper, Sugar, Dillweed, Basil& Tarragon
  in A Medium Bowl, Mixing Well.  Add Remaining Ingredients; Toss Well. Cover
  & Chill.  Use A Slotted Spoon To Serve.
   (Fat 7. Chol. 0.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Bean Burritos
 Categories: Mexican, Vegetarian
   Servings:  4
 
      1 cn (16 Oz.) Light Red Kidney         1/8 ts White Pepper
           Beans Drained                     1/2 c  Frozen Whole Kernel Corn,
      1 ts Vegetable Oil                            Thawed & Drained
    1/2 c  Chopped Onion                       4    (8 Inch) Flour Tortillas
    1/2 c  Diced Red OR Green Pepper         3/4 c  (3 Oz.) Shredded
      1 cl Garlic Minced                            Cheddar Cheese
    3/4 ts Ground Cumin                        1 c  Commercial Medium Salsa
    1/2 ts Ground Coriander               
 
  Place Kidney Beans in A Medium Bowl.  Mash To Desired Consistency. Coat A
  Small Nonstick Skillet With Cooking Spray.  Add Oil & Place Over Medium
  Heat Until Hot.  Add Onion, Red Bell Pepper & Garlic & Saute 5 Min. OR
  Until Onion Is Tender.  Stir in Cumin, Coriander & White Pepper. Cook 1
  Min, And Remove From Heat.  Add Onion Mixture & Corn To Beans. Stir Well.
   Divide Bean Mixture Evenly Among Tortillas, Spreading To Edges. Sprinkle 3
  T. Cheese Down Center Of Each Tortilla.  Roll Up; Place Seam Side Down On A
  Baking Sheet.  Bake At 425 For 5 Min. OR Until Thoroughly Heated. Spoon
  Salsa Over Burritos.  Serve Warm.
   (About 353 Cal. Per Burrito And 1/4 C. Salsa. Fat 12.1, Chol. 22)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Spicy Hot Black Beans & Tomatoes
 Categories: Vegetables, Side dish
   Servings:  8
 
           Cooking Spray                       2 cn (15 Oz.) Cans Black Beans
      1 ts Olive Oil                                & Drained
      3 cl Garlic Minced                     1/2 ts Ground Red Pepper
      2 cn (14 1/2 Oz.) No Salt              1/4 ts Fresh Cilantro
           Whole Tomatoes Drained                   Chopped Fresh Cilantro
           & Chopped                                (Opt.)
 
  Coat A Large Nonstick Skillet With Cooking Spray.  Add Olive Oil & Place
  Over Medium Heat Until Hot.  Add Garlic.  Saute Until Tender. Add Chopped
  Tomatoes; Reduce Heat & Cook Uncovered 6 Min. OR Until Mixture Is Slightly
  Thickened.  Stir in Beans, Red Pepper & Cilantro. Cover & Cook 5 Min. OR
  Until Thoroughly Heated.  Garnish With Fresh Cilantro If Desired. Serve
  Over Rice.
   (Fat 1 G.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Basil Broccoli Terrine
 Categories: Vegetables, Side dish
   Servings:  8
 
  4 1/2 c  Coarsely Chopped                    2 ts Lemon Juice
           Fresh Broccoli                    1/2 ts Dried Basil
    1/2 c  Water                             1/4 ts Salt
      4    Egg Whites                        1/8 ts Pepper
      2    Egg Yolks                          12    Cherry Tomatoes Halved
      1 tb Grated Parmesan                          Fresh Basil Leaves (Opt)
 
  Combine Broccoli & Water in A Heavy Saucepan; Bring To A Boil. Cover,
  Reduce Heat To Medium & Cook 10 Min. OR Until Tender. Drain & Rinse Under
  Cold Water; Drain Again.  Combine Broccoli, Egg Whites, Egg Yolks,
  Parmesan, Lemon Juice, Basil, Salt & Pepper in Processor & Process 3 Min.
  OR Until Smooth. Line A 7 1/2 X 3 X 2 in. Loafpan With Foil, Allowing Foil
  To Extend 3 in. Beyond Sides Of Pan. Coat Foil With Cooking Spray. Pour
  Broccoli Mixture Into Prepared Pan; Carefully Folding Foil Loosely Over
  Broccoli Mixture To Cover.  Place Loafpan in A 12 X 8 X2 in. Baking Dish;
  Pour Hot Water Into Baking Dish To A Depth Of 1 in. Bake At 350 F. For 1
  Hour OR Until Edges Are Firm & Center Is Set. Remove Loafpan From Water;
  Let Cool On A Wire Rack 15 Min. Loosen Edges Of Terrine With A Sharp Knife;
  Invert On A Serving Platter. Smooth Edges If Necessary & Chill. Cut Terrine
  Into 16 Slices; Arrange 2 Slices On Each Of 8 Individual Serving Plates.
  Granish With Cherry Tomato Halves & Basil Leaves.
   (Fat 3.2.  Chol. 137.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Cabbage Strudel
 Categories: Vegetables, Side dish
   Servings:  7
 
      4 c  Finely Chopped Green              1/4 c  + 2 T. Low Fat Sour Cream
           Cabbage                             1 ts Prepared Mustard
    1/4 c  Chopped Onion                       8    Sheets Frozen Phyllo
  1 1/2 c  Peeled, Chopped Apples                   Pastry Thawed
    1/3 c  Chopped Pitted Dates                1 ts Melted Margarine
 
  Coat A Large Nonstick Skillet With Cooking Spray.  Place Over Mediumheat
  Until Hot.  Add Cabbage & Onion; Cover & Cook 5 Min.
   Combine Cabbage Mixture, Apples & Dates in A Large Bowl.  Combine Sour
  Cream & Mustard; Stir Well.  Add To Cabbage Mixture; Stir Well & Set Aside.
   Working With 1 Phyllo Sheet At A Time, Spray Each Sheet With Cooking
  Spray; Placing One On Top Of The Other.  Spoon Cabbage Mixture Lengthwise
  Down One-Third Of Phyllo Stack, Leaving A 1 Inch Borderon Longest Side & A
  3/4 Inch Border On Shorter Sides. Starting With The Longest Side, Roll Up
  Jellyroll Fashion, & Place, Seam Side Down, Diagonally On A 15 X 10 X 2
  Inch Jellyroll Pan Coated With Cooking Spray; Tuck Ends Under. Brush With
  Margarine. Diagonally Cut 1/4 Inch Deep Slashes About 2 Inches Apart Across
  Top.  Bake At 400 F. For 45 Min.  Let Stand 10 Min. Before Serving. Good
  Served With Pork.
   (Fat 3.6.  Chol. 5.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Glazed Carrots
 Categories: Vegetables
   Servings:  8
 
      5 c  Sliced Carrots                    1/4 ts Salt
    1/3 c  Water                             1/8 ts Pepper
      1 tb Cornstarch                          1 tb + 1 t. Margarine
    1/4 c  Unsweetened Orange Juice            2 ts Chopped Fresh Parsley
 
  Combine Carrots & Water in A Large Saucepan; Cover & Cook Over Medium Heat
  20 Min. OR Until Crisp-Tender. Drain, Reserving Liquid; Add Enough Water To
  Liquid To Measure 3 T. Set Carrots Aside. Combine Carrot Liquid,
  Cornstarch, Orange Juice, Salt, Pepper & Margarine in Large Saucepan. Bring
  To A Boil Over Medium Heat, Stirring Constantly; Cook 1 Min. OR Until
  Thickened.  Add Carrots, Cook 1 Min, Stirring Well. Spoon Onto Serving
  Plates.  Sprinkle With Parsley.
   (Fat 2.  Chol. 0.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Broiled Eggplant Parmigiana
 Categories: Italian, Vegetables
   Servings:  6
 
      1 ts Olive Oil                           1    Bay Leaf
  1 1/2 c  Minced Onions                     1/4 ts Salt
      2 cl Garlic Minced                       1    (3/4 Lb.) Unpeeled Eggplant
      3 md Unpeeled Tomatoes (About                 Cut Into 12 (1/2 in.)
           1 1/2 Lb.) Quartered                     Slices
    1/2 ts Oregano                             1    Egg White Slightly Beaten
    1/2 c  Dry Breadcrumbs                   1/2 c  Grated Parmesan
    1/8 ts Pepper                         
 
   Coat A Large Nonstick Skillet With Cooking Spray; Add Oil & Place Over
  Medium-High Heat Until Hot.  Add Onions & Garlic; Saute 5 Min. OR Until
  Tender.  Add Tomatoes, Oregano, Salt, Pepper & Bay Leaf. Cover & Cook About
  25 Min. OR Until Tomatoes Are Tender.  Remove From Heat. Discard Bay Leaf.
  Put Tomato Mixture in Processor With Knife Blade. Process Until Smooth. Put
  Into A 12 X 8 X2 in. Baking Dish.
   Dip Eggplant Slices in Egg Whites, Dredge in Breadcrumbs. Place On Rack Of
  A Broiler Pan Coated With Cooking Spray; Broil 4 Inches From Heat About 3
  Min. On Each Side.  Arrange Eggplant Slices On Tomato Mixture; Bake At 450
  For 10 Min.  Sprinkle With Cheese & Bake An Additional 5 Min. OR Until
  Lightly Browned.
   (Fat 3.5. Chol. 6.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Greek Potato Salad
 Categories: Greek, Vegetables
   Servings:  6
 
  1 1/2 lb Round Red OR White                1/4 c  Plain Low Fat Yogurt
           Potatoes                            2 tb Crumbled Feta Cheese
      5 c  Water                             1/4 ts Dried Oregano,
           Purple Onion Rings                1/8 ts Dried Rosemary Crushed
    1/2 c  Coarsely Chopped Cucumber         1/8 ts Pepper
      5    Cherry Tomatoes, Halved             4    Ripe Olives
      1 sm Clove Garlic                        1 tb Chopped Fresh Parsley
 
  Combine Potatoes & 5 C. Water in A Large Saucepan; Bring To A Boil. Cover,
  Reduce Heat & Simmer 15 Min. OR Till Tender. Drain Potatoes & Chill. Cut
  Potatoes Into 3/4 in. Cubes. Combine Potatoes, Cucumber,& Tomatoes in A
  Large Bowl. Set Aside.Drop Garlic Through Chute in Processor With Processor
  Running. Process About 3 Sec. OR Until Garlic Is Finely Chopped. Add Yogurt
  &Feta Cheese, Oregano & Rosemary. Process Until Smooth. Add Yogurt Mixture
  To Reserved Potato Mixture; Toss Gently To Coat. Garnish With Parsley,
  Olives & Onion Rings If Desired.  Cover & Chill Thoroughly. (Fat 1.3. Chol.
  5.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Grilled Lemon Potatoes
 Categories: Vegetables, Side dish
   Servings:  4
 
      2 md Russet Potatoes Halved          1 1/2 ts Reduced Sodium Lemon-
           Lengthwise                               Pepper Seasoning
    1/2 c  Low Cal. Margarine, Melted        1/8 ts Garlic Powder
      2 tb Lemon Juice                    
 
  Deeply Score Cut Sides Of Potatoes, Using A Sharp Knife.  Cover Skinside
  With Foil. Combine Remaining Ingredients; Brush Cut Sides With Margarine
  Mixture. Grill Potatoes, Cut Side Up, 5 To 6 Inches From Medium Coals 40
  Min, Basting With Margarine Mixture Every 10 Min. Turn Potatoes & Grill 10
  Min.  Turn Potatoes & Baste With Remainingmargarine Mixture. Grill 10 Min.
   (Fat 7.4. Chol. 0.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Herbed Potato Patties
 Categories: Vegetables
   Servings:  8
 
      1 lb Round OR Long White               1/2 ts Dried Thyme
           Potatoes                          1/4 ts Salt
      3 c  Water                             1/8 ts Garlic Powder
    1/4 c  Low Fat Cottage Cheese              1 sm Onion Grated
      1 tb Minced Fresh Parsley                2    Egg Whites Mixed Thoroughly
    1/2 ts Rubbed Sage                       1/2 c  Wheat Germ
    1/2 ts Dried Rosemary                 
 
  Combine Potatoes & 3 C. Water in A Large Saucepan, Bring To A Boil. Cover &
  Reduce Heat & Simmer 15 Min. OR Until Tender.  Drain Potatoes,Allowing To
  Cool To Touch.  Peel Potatoes; Mash Pulp & Cottage Cheesein A Medium Bowl.
  Add Parsley, Sage, Rosemary, Thyme, Salt, Garlic Powder, Onion & Egg
  Whites. Stir Until Well Contained. Place Wheat Germ in A Shallow Dish. Drop
  A Scant 1/3 Cupful Of Potato Mixture Onto Wheat Germ. Gently Coat Potato
  Mixture With Wheat Germ & Place On A Baking Sheet Coated With Cooking
  Spray.  Pat Potato Mixture To 1/2 Inch Thickness. Repeat Procedure With
  Remainingpotato Mixture To Make An Additional 7.  Bake At 350 F. For 15
  Min.  Turn Patties Over; Bake An Additional 15 Min. OR Till Golden
  Brown.Serve Immediately.     (Fat 1.8.  Chol. 35.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Roasted Potato Wedges
 Categories: Vegetables
   Servings:  6
 
      3 md Unpeeled Baking Potatoes          1/2 ts Salt
           (About 1 3/4 Lb.)                 1/4 ts Pepper
      1 tb + 1 t. Olive Oil                  1/2 ts Dried Rosemary
 
  Scrub Potatoes; Cut Each Lengthwise Into 6 Wedges. Place in Bowl. Cover
  With Cold Water. Let Stand 30 Min.  Drain.  Pat Wedges Dry With Paper
  Towels. Toss Wedges With Olive Oil. Place Skin Side Down On A Baking Sheet
  Coated With Cooking Spray.  Combine Salt, Dried Rosemary & Pepper. Sprinkle
  Mixture Evenly Over Wedges.  Bake At 400 For About 1 Hour OR Until Wedges
  Are Tender & Browned.
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Acorn Squash Rings
 Categories: Vegetables
   Servings: 12
 
      2 md Acorn Squash                             Equal.
    1/2 c  Unsweetened Orange Juice            2 tb Light Corn Syrup
    1/4 c  Firmly Packed Brown Sugar           2 tb Oleo
           OR Brown Sugar Twin To              1 ts Grated Lemon Rind
 
  Cut Each Squash Crosswise Into 6 (1/4 Inch Thick) Slices.  Discard Seeds &
  Membrane.  Arrange Slices in A 13 X 9 X2 Inch Baking Dish Coated With
  Cooking Spray.  Pour Orange Juice Over Squash & Bake At 350 For 30 Min.
   Combine Brown Sugar, Corn Syrup, Oleo & Lemon Rind in A Small Non-
  Aluminum Saucepan.  Bring To A Boil; Reduce Heat & Simmer 2 To 3
  Min.,Stirring Constantly.  Brush Sugar Mixture On Squash & Bake,
  Uncovered,An Additional 15 Min. OR Until Tender, Basting Occasionally.
   (Fat 2. Chol. 0.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Shredded Yellow Squash
 Categories: Vegetables
   Servings:  4
 
      1 lb Yellow Squash, Coarsely           1/4 ts Dried Oregano
           Shredded                          1/8 ts Garlic Powder
      1 ts Margarine                         1/8 ts Chicken Bouillon Granules
 
  Combine All Ingredients in A 1 1/2 Quart Casserole.  Cover & Microwaveat
  High For 2 To 3 Min. OR Until Vegetables Are Crisp Tender & Mixture Is
  Throughly Heated, Stirring After 1 1/2 Min.
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Sweet 'N' Sour Squash Medley
 Categories: Vegetables
   Servings:  6
 
      1 c  Firmly Packed Brown Sugar                Horizontally & Cut Into
      1 ts Mustard Seeds                            Wedges
      1    Stick Cinnamon                    1/4 lb Green Beans, Cut Into
      4    Whole Cloves                             1 in. Pieces
      1 c  White Wine Vinegar                  1 sm Zucchini Sliced
      3    Lemon Slices                        1 sm Yellow Squash, Halved
      1 md Tomato Cut Into Wedges                   Lengthwise & Sliced
      1 md Pattypan Squash, Sliced             1    Green Onion Chopped
 
  Combine Brown Sugar, Mustard Seeds, Cinnamon, Cloves, Vinegar & Lemon
  Slices in A Medium Nonaluminum Saucepan.  Bring To A Boil; Reduce Heat &
  Simmer 5 Min.  Add Remaining Ingredients & Simmer An Additional 2 Min.
  Remove From Heat; Cover & Let Cool To Room Temperature. Remove Whole Spices
  & Lemon; Drain.  Serve Immediately OR Store in An Airtight Container in The
  Refrigerator.
     (Fat 0.1.  Chol. O.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Black Tie Tomatoes
 Categories: Vegetables
   Servings:  8
 
    1/4 c  Plain Low Fat Yogurt                     Lettuce Leaves
      2 tb Low Cal. Mayonnaise                 1 tb + 1 t. Black Caviar,
    1/4 ts Onion Powder                             Rinsed And Drained
      4 sm Tomatoes, Halved Crosswise     
 
  Combine Yogurt & Mayonnaise & Onion Powder in Small Bowl. Mix Well. Cover
  And Chill At Least One Hour.
   Arrange Tomato Halves On Lettuce Lined Plates And Top Each With 1 t.
  Yogurt Mixture & 1/2 t. Caviar.
        (Fat 1.7. Chol 15.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Basil-Vegetable Saute
 Categories: Vegetables
   Servings:  4
 
      4    Green Onions, Cut Into 3            1 md Size Red Bell Pepper
           In. pieces                               Cut Into 1/4 in. Strips.
      1 md Zucchini, Cut Into 3 X 1/4          1 tb Vegetable Oil
           In. Strips                          1 cl Garlic Minched
      1 md Size Green Pepper, Cut              1 tb Finely Chopped Fresh Basil
           Into 1/4 in. Strips            
 
  Coat A Large Skillet With Cooking Spray; Add Oil.  Place Over Medium- High
  Heat Until Hot.  Add Garlic; Stir Fry 1 Min.  Add Reserved Vegetables; Stir
  Fry 2 Min.  Add Basil.  Cover & Reduce Heat.  Cook 2 Min. Serve
  Immediately.
     (Fat 3.8. Chol. 0.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Brussel Sprouts
 Categories: Vegetables
   Servings:  2
 
     12 md Size Fresh Brussel                  1 tb Margarine
           Sprouts                           1/8 ts White Pepper
 
  (Fat 5.9. Chol. 0.) Wash Brussel Sprouts & Discard Discolored Leaves. Cut
  Off Stem Ends & Slash Bottom Of Each Sprout With A Shallow X. Place Sprouts
  in A Small Amount Of Boiling Water; Cover, Reduce Heat & Simmer 10 Min. OR
  Until Tender.  Drain & Cool Slightly.  Slice in Half Vertically. Melt
  Margarine in A Small Saucepan.  Cook Over Medium Heat Until Browned. Pour
  Over Brussel Sprouts; Toss Gently To Coat. Sprinkle With Pepper.
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Grilled Vegetable Packets
 Categories: Vegetables
   Servings:  4
 
  1 1/2 c  Sliced Mushrooms                  1/2 ts Dried Basil
      1 c  Cauliflower Flowerets             1/4 ts Salt
      1 c  Broccoli Flowerets                1/4 ts Pepper
      1 c  Thinly Sliced Carrots               1 tb + 1 t. Low Calorie
      1 sm Onion Thinly Sliced                      Margarine Divided
 
  Combine Mushrooms, Cauliflower, Broccoli, Carrots & Onion in A Large Bowl;
  Sprinkle With Basil, Salt & Pepper.  Divide Vegetable Mixture Evenly Onto 4
  (18 Inch) Squares Of Foil.  Dot Each With 1 t. Margarine. Using The Pyramid
  Wrap Method, Bring The Four  Corners Of Foil Together in A Triangle Shape;
  Fold Open Edges Together in Loosely Locked Folds, Allowing For Heat
  Circulation & Expansion. Repeat Procedure For Other Packets. Grill
  Vegetables 5 To 6 Inches From Medium Coals 8 Min. OR Until Crisp-Tender.
   (Fat 2.8  Chol. 0.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Grilled Vegetable Kabos
 Categories: Vegetables, Barbeque
   Servings:  4
 
    1/2 c  Low Cal. Italian Salad                   1 1/2 in. Pieces
           Dressing                            8 sm Boiling Onions
      1 ts Dried Basil                         8    Cherry Tomatoes
      1 tb Minced Fresh Parsley                8 md Size Mushrooms
      1 md Size Yellow Squash                  2 c  Hot Cooked Brown Rice
           (About 1 Lb.) Cut Into         
 
  Combine Salad Dressing, Basil & Parsley; Cover & Chill.  Alternate Squash,
  Onions, Tomatoes & Mushrooms On 8 Skewers.  Grill Kabobs Over Medium Coals
  15 Min. OR Until Vegetable Are Tender, Turning & Basting With Dressing
  Mixture Frequently.
   163 Cal. Per 2 Kabobs & 1/2 C. Rice.
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Meatless Chili
 Categories: Chili, Vegetarian
   Servings:  8
 
      2 c  Dried Kidney Beans                  2 tb Oil, 2 1/2 T. Flour
           (5-6 C. Cooked)                     2 tb Chili Powder
    2/3 c  Chopped Onion                       1 tb Ground Cumin
      1 cl Garlic Minced                     1/4 ts Garlic Powder
      1    Bay Leaf                          1/2 ts Salt
      1 cn (6 Oz.) Tomato Paste              1/8 ts Pepper
 
  1. Place Dried Beans in Water & Soak Overnight. Change Water. Add Water 3
  OR 4 Times The Volume Of Beans. Simmer For 3 Hours & Drain. 2. Combine
  Beans, 6 Cups Water, 1/3 C. Chopped Onion,  Minced Garlic, Bay Leaf &
  Tomato Paste & Simmer 2 Hours.3. Heat Oil in A Separate Pan, Gradually Stir
  in Flour, Chili Powder, Cumin, 1/3 C. Onion & Garlic Powder. Heat 5 Min.4.
  Stir Into Beans & Cook 1 Hour Until Beans Are Soft & Chili Is Thickened.5.
  Add Salt & Pepper.6. May Be Served Over Rice OR With Tortillas If Desired.
   (Fat 4.5  Chol. 0.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Shoestring Jicama
 Categories: Vegetables, Mexican
   Servings:  4
 
           Vegetable Cooking Spray                  In. Strips
      2 ts Vegetable Oil                       2 tb Chopped Red Bell Pepper
      1 cl Garlic Crushed                    1/8 ts Paprika
    3/4 lb Jicama Peeled, Thinly             1/8 ts Salt
           Sliced & Cut Into 2 X 1/4         1/8 ts Pepper
 
  Coat A Medium Skillet With Cooking Spray.  Add Oil.  Place Skillet Over
  Medium High Heat Until Hot.  Add Garlic, Jicama & Bell Pepper. Sprinkle
  With Paprika, Salt & Pepper.  Saute Mixture 5 Min., Stirring Constantly.
  Serve Immediately. (Fat 2.5 Chol. O.)
    (Looks & Tastes Like Hash Brown Potatoes.  Very Good.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Stir Fried Vegetables
 Categories: Vegetables, Oriental
   Servings:  6
 
      1 tb Low Sodium Soy Sauce                1 ts Vegetable Oil
      1 tb Oyster Sauce                      2/3 c  Chopped Green Onions
      1 ts Dry White Wine                      3 cl Garlic Minced
    1/2 tb Sesame OR Vegetable Oil             1 lg Carrot in Julienne Strips
    1/4 ts Pepper                              1 cn 8 Oz. Sliced Water Chestnut
      6    Dried Shiitake Mushrooms                 Drained
    1/2 c  Hot Water                         1/2 lb Fresh Snow Peas Trimmed
 
   Combine Soy Sauce, Oyster Sauce, White Wine, Sesame Oil & Pepper. Mix Well
  & Set Aside. Combine Mushrooms & Hot Water in A Small Bowl; Let Stand 15
  Min. Drain. Remove & Discard Stems. Thinly Slice Caps. Set Aside.
   Place Nonstick Skillet OR Wok Over Medium High Heat Until Hot.  Add Oil.
  Add Green Onions, Garlic & Carrot; Stir Fry 2 Min.  Add Reserved Mushrooms,
  Celery, Water Chestnuts & Snow Peas.  Stir Fry 2 To 3 Min. OR Until
  Vegetables Are Crisp-Tender.  Add Reserved Soy Sauce Mixture; Stir Fry 30
  Seconds. Serve Immediately.
     (Fat 1.4.  Chol. 4.0.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Tofu Burgers
 Categories: Vegetarian
   Servings:  8
 
      1    Onion Finely Chopped              1/2 c  Fine Dry Bread Crumbs
     24 oz Tofu, Crumbled & Cool               2 tb Worcestershire Sauce
      2 c  Water                             1/8 ts Pepper
 
  1. Saute Onion in Small Amount Of Water Until Tender & Transparent. Remove
  From Heat & Cool.2.  Mix Onion With Rest Of Ingredients & Form Into 8
  Patties.3.  Heat A Nonstick Skillet & Coat With Cooking Spray.4. Add 4
  Patties, Cover & Cook Over Low Heat, About 5 Min. Per Side.Repeat With
  Remaining Patties.
    (Fat 3.9.  Chol. 0. Per Patty.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Tossed Snow Peas & Zucchini
 Categories: Vegetables
   Servings:  2
 
    1/2 c  Fresh Snow Peas Cut Into            1 tb Minced Shallot
           1 Inch Diagonal Pieces          1 1/2 ts Red Wine Vinegar
      1 sm Zucchini, Thinly Sliced             1 ts Safflower 0R Vegetable Oil
      2    Cherry Tomatoes, Quartered        1/8 ts Pepper
      1 tb Pine Nuts Toasted              
 
  Place Peas in A Vegetable Steamer Over Hot Water.  Cover, Steam 2 Min. OR
  Until Crisp Tender. Drain & Rinse Under Cold Water. Combine Peas, Zucchini,
  Tomatoes & Pine Nuts in A Medium Bowl. Combine Shallot, Vinegar, Oil &
  Pepper; Mix Well With A Wire Whisk. Pour Over Vegetables & Toss Gently To
  Mix Well.  Cover & Chill Thoroughly.
   (Fat 6.  Chol. 0.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Mystery Bread
 Categories: Breads
   Servings:  3
 
      2 tb Dry Yeast OR 2 Pre-               1/2 ts Cinnamon
           Measured Packages                   1 ts Honey
    1/4 c  Nonfat Dry Milk                     1 ts Oleo + 1/2 t. For Bowl
      2 ts Aniseed Crushed                   1/2 c  Each Whole-Wheat Flour And
  5 1/2 c  Unbleached Flour                         Buckwheat Flour
    1/2 c  No Sugar Apple Juice              1/2 ts Unsalted Corn Oil
    3/4 c  Unsweetened Pinapple Juice               Margarine For Pans OR
  1 1/4 c  Water                                    Use Spray
      2 ts Freshly Grated Orange Rind     
 
  Preheat Oven  To 375 F. 5O Cal. Per 3/8 Inch Slice
    (Fat 0.5.  Chol. O.) 1. in A Large Mixing Bowl, Combine Yeast, Milk,
  Aniseed & 2 C. Unbleached Flour. 2. in A Saucepan, Combine Juices, Water,
  Orange Rind, Cinnamon, Honey & 1 T. Oil. Heat Until Warm. (105 To 115 F.)
  Pour Over Dry Ingredients. Beat With A Wooden Spoon For 1 Min. Cover With
  Plastic Wrap & Let Stand For 10 Min.  3.  Add Whole-Wheat Flour, Buckwheat
  Flour And All But 1/2 C. Of Balance Of Unbleached Flour, 1/2 Cup At A Time,
  Beating With Wooden Spoon After Each Addition. After Adding 4 1/2 C. Of
  Flour, Dough Will Become Difficult To Beat With Wooden Spoon. Scoop Up &
  Turn Onto Lightly Floured Board & Knead, Adding Balance Of Flour, If
  Necessry, To Make A Smooth & Elastic Dough. 4. Shape Dough Into Ball. Drop
  Into Lightly Oiled, Fairly Straight-Sided Bowl, Turning To Coat. Cover
  Tighly With Plastic Wrap & Let Rise At Room Temperature (70 To 80 F.) Until
  Doubled in Bulk.  (About 1 Hour 15 Min.)   5. Punch Dough Down. Transfer To
  Board & Cut Into 3 Equal Parts. Cover With Waxed Paper & Let Dough Rest For
  5 Min.  6. Roll Each Piece Out Into A 7 X 12 in. Rectangle. Starting With
  Short End. Roll Up Tightly, Tucking in Sides& Pressing Seams To Hold.
  Place, Seam Side Down, in 3 Small Loaf Pans (7 1/8 X 3 5/8 X 2 1/4 in.)
  Greased With Margarine OR Cooking Spray. Cover With Plastic Wrap & Let Rise
  At Room Temperature Until Doubled in Bulk. (About 1 Hour.) 7. Gently Remove
  Plastic Wrap. Bake in Preheated 375 F. Oven For 40 Min. Remove Bread From
  Pans.  Place Back in Oven Directly On Rack & Bake For 5 Min. More. Loaves
  Should Be Crispy & Golden Brown.  Let Cool Thoroughly Before Slicing.
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Baked Hush Puppies
 Categories: Breads
   Servings: 24
 
    2/3 c  Yellow Cornmeal                   1/3 c  Skim Milk
    1/3 c  Flour                               1 tb Vegetable Oil
      1 ts Baking Powder                     1/8 ts Pepper
    1/2 ts Salt                                1    Egg Beaten
    1/2 c  Minced Onion                   
 
  Combine Cornmeal, Flour, Baking Powder & Salt in A Medium Bowl; Make A Well
  in The Center Of Mixture. Combine Onion, Milk, Oil, Pepper & Egg.Add To Dry
  Ingredients, Stirring Just Until Moistened. Spoon 1 T. Batter Into Minature
  Muffin Pans Coated With Cooking Spray. Bake At 450 For 10 Minutes OR Until
  Lightly Browned. Remove From Pan Immediately.
    (Fat 1. Chol. 11.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Black Bean Tortilla Melts
 Categories: Mexican, Vegetables
   Servings:  6
 
      1 cn (15 Oz.) Black Beans,             1/4 c  (3 Oz.) Shredded
           Rinsed & Drained                         Cheddar
    1/2 ts Chili Powder                             Fresh Salsa
      6    (6 in.) Corn Tortillas              2 cn (4 Oz.) Chopped Green
    1/4 c  Minced Cilantro                          Chiles Undrained
      1    Lime Cut Into 6 Wedges         
 
  Mash Beans; Add Chili Powder Stirring Well.  Spread About 3 T. Of Bean
  Mixture On Each Tortilla. Sprinkle With Fresh Cilantro & Squeeze 1 Lime
  Wedge Over Each.  Top Each Tortilla With 2 T. Green Chiles & 2 T. Cheese.
  Bake Tortillas At 450 Degres For 3 To 5 Min. OR Until Cheese Melts. Serve
  With Fresh Salsa.
   197 Cal. Per Tortilla & 2 T. Salsa.
   (Fat 6.2. Chol. 15.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Cheesy Pita Salad Sandwiches
 Categories: Sandwiches
   Servings:  4
 
      1 md Tomato Chopped Coarsely           1/4 c  Low Cal. Italian Salad
    1/2 c  Sliced Cucumbers                         Dressing
    1/2 c  Alfalfa Sprouts                   1/2 c  (2 Oz.) Shredded Swiss
    1/4 c  Chopped Sweet Red Pepper            2    Whole Wheat Pita Bread
    1/4 c  Chopped Green Pepper                     Rounds Cut in Half
    1/4 c  Celery                                   Crosswise
    1/8 tb Coarsely Ground Pepper         
 
  Combine Tomato, Cucumbers, Alfalfa, Red & Green Peppers, Celery, Pepper &
  Italian Salad Dressing in A Medium Bowl.  Toss Well.  Set Aside. Divide
  Cheese Evenly Into Pocket Bread Halves, Cover With Paper Towels & Microwave
  At Medium-High Power For 30 Seconds To 1 Minute OR Until Cheese Melts. Open
  Sandwiches, & Stuff With Equal Amounts Of Vegetable Mixture. Serve
  Immediately.
     (Fat 4.6.  Chol. 14.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Cheesy Vegetable Sandwiches
 Categories: Sandwiches, Vegetarian
   Servings:  4
 
    1/4 c  Low Fat Cottage Cheese              1    Green Onion Chopped
      1    Carrot Shredded                   1/2 ts Dried Basil
    1/2 c  Chopped Mushrooms                   4    Slices Whole Wheat Bread
    1/2 c  Alfalfa Sprouts                          Toasted
    1/4 c  Chopped Celery                      4    (2/3 Oz.) Slices Low-Fat
    1/4 c  Chopped Radishes                         Process American Cheese
 
  Combine Cottage Cheese, Carrot, Mushrooms, Sprouts, Celery, Radishes, Green
  Onion & Basil in A Medium Bowl.  Spoon 1/2 C. Cottage Cheesemixture Onto
  Each Toast Slice, Spreading Gently To Cover.  Cut Each Cheese Slice Into 4
  Triangles; Arrange Over Cottage Cheese Mixture. Broil 4 To 6 Inches From
  Heat OR Until Cheese Melts.
   (Fat 2.5.  Chol. 2.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Golden Delicious Grill
 Categories: Sandwiches
   Servings:  4
 
      1 c  (4 Oz.) Shredded Cheddar                 Cored & Thinly Sliced,
           Cheese, Divided                          Divided
      4    Slices Reduced Calorie              4 tb Finely Chopped Green
           Whole Wheat Bread Toasted                Onions, Divided.
      1    Golden Delicious Apple,        
 
  Sprinkle 2 T. Cheese On Each Slice Of Bread; Arrange Apple Slices Evenly
  Over Cheese.  Broil 5 To 6 Inches From Heat Until Cheese Melts.
   Sprinkle Each Sandwich With 1 T. Green Onions & 2 T. Additonal Cheese.
  Broil Unitl Cheese Melts.
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Hot Turkey Sandwiches
 Categories: Sandwiches
   Servings:  6
 
      1 md Onion Thinly Sliced                      Monterey Jack Cheese
      2 tb Oleo                                6    (1/2 in. Thick) Slices
      3 tb Flour                                    Italian Bread Toasted
    1/8 ts Red Pepper                         12    (1/2 Oz.) Slices Turkey
    1/2 ts Chicken Bouillon Granules                Breast
    1/2 c  Water                              12    Thin Slices Tomato
    1/2 c  Skim Milk                                Freshly Ground Black
    1/2    (2 Oz.) Cup Shredded                     Pepper
 
  Combine Onion & Oleo in 1 Quart Glass Measure. Cover With Plastic Wrap&
  Microwave At High 3 To 5 Min. OR Until Onion Is Tender, Stirring Once.
  Remove Onion, Using A Slotted Spoon & Set Aside. Add Flour & Red Pepper To
  Oleo; Stir Well.  Gradually Add Bouillon Granules, Water & Milk, Stirring
  Well. Microwave Uncovered At High 2 1/2 To 3 1/2 Min. OR Until Mixture Is
  Thickened, Stirring Every Min. Add Cheese To The Mixture, Stirring Until
  Cheese Melts & Sauce Is Smooth. Arrange Bread Slices in A Single Layer in A
  12 X 8Baking Dish. Spoon 2 T. Sauce Over Each Slice; Top Each With 2
  Turkeyslices & 2 Tomato Slices.  Top With Onion; Spoon Remaining Sauce Over
  Tomatoes.  Microwave, Uncovered, At High 2 1/2 To 3 1/2 Min. OR Until
  Thoroughly Heated.  Sprinkle With Black Pepper.  Serve Warm.(Fat 8.1. Chol.
  28)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Pita Pesto Pizzas
 Categories: Pizza
   Servings:  2
 
      2 cl Garlic                              1 tb Lemon Juice
    1/2 c  Lightly Packed Parsley              2    (6 Inch) Whole Wheat Pitas
      4 c  Torn Spinach                        1 c  Chopped Red Bell Pepper
    1/2 c  Grated Parmesan                   1/2 c  (2 Oz.) Shredded Part-
  1 1/2 tb Dried Whole Basil                        Skim Mozzarella Cheese
 
  Position Knife Blade in Processor.  Drop Garlic & Parsley Through Food
  Chute With Processor Running; Process 15 Seconds OR Until Minced. Add
  Spinach, Parmesan, Basil & Lemon Juice; Process 30 Seconds. Scrape Bowl
  With Rubber Spatula & Process An Additional 30 Seconds OR Until Smooth.
   Split Pita Breads Into 4 Rounds, Spread 2 T. Spinach Mixture Over Interior
  Of Each Pita Round. Top With Bell Pepper & Cheese.  Bake At 450 For 5 Min.
  OR Until Cheese Melts.  Serve Warm.
   (Fat 11.9, Chol. 33)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Tofu Pizza
 Categories: Pizza
   Servings:  6
 
      3    Pita Breads, Split                  1 lb Tofu, Pressed
           Into Six Rounds                   1/2 lb Fresh Mushrooms Sliced
  1 1/2 c  Tomato & Garlic Sauce,            1/2 c  Chopped Green Pepper
           Drained                         1 1/2 tb Grated Parmesan
 
  Preheat Oven To 375 F.
  
  Place Pita Bread Rounds On Cookie Sheet & Spread With Tomato & Garlic
  Sauce.  Crumble Tofu Over Each Pizza Crust.  Top With Green Pepper &
  Mushrooms. Sprinkle With Cheese.  Bake 15 Min.
     (Fat 6.6.  Chol. 1.0.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Tofu Tacos
 Categories: Vegetarian
   Servings:  6
 
     12 oz Tofu Drained                      1/2 pk Taco Seasoning Mix
    1/2 c  Cooked Brown Rice                   6    Corn Tortillas
    1/2    Green Pepper Chopped              1/2 c  Chopped Tomato
    1/4 c  Catsup                            1/2 c  Chopped Onion
    1/2 ts Salt                            1 1/2 c  Shredded Lettuce
 
  Combine Tofu, Rice, Green Pepper, Catsup, Salt & Taco Seasoning, Mixing
  Throughly.  Heat Skilet & Warm Tortillas Until Soft & Pliable. Fill Each
  Tortilla With Tofu Mixture & Garnish With Tomato, Onion & Shredded Lettuce.
  Season With Hot Sauce If Desired.
    (Fat 3.  Chol. O.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Turkey Tostadas
 Categories: Poultry, Mexican
   Servings:  6
 
      6    (6 in.) Flour Tortillas             1 cn (8 Oz.) Tomato Sauce
    1/2 lb Ground Turkey                       1 ts Dried Oregano
    1/4 c  Minced Onion                      1/2 ts Thyme
      2 cl Garlic Minced                            Dash Of Hot Sauce
      1    Jalapeno Pepper, Seeded &         1/4 c  + 2 t. Mozzarella Cheese
           Minced                                   (1 1/2 Oz.)
 
  1/4     C +2 T. Plain Low Fat Yogurt
  
  Place Tortillas On A Baking Sheet, Bake At 350 F. For 7 To 10 Min. OR Until
  Crisp.  Set Aside. Combine Turkey, Onion, Garlic & Jalapeno Pepper in A
  Large Skillet Coated With Cooking Spray; Cook Over Medium Heat Until Meat
  Is No Longer Pink, Stirring To Crumble Meat. Add Tomato Sauce, Oregano,
  Thyme & Hot Sauce; Stir Well.  Simmer 10 Min. OR Until Thickened. Spread
  About 1/3 C. Turkey & Tomato Sauce Mixture Over Each Reserved Tortilla;
  Spinkle Each With 1 T. Mozzarella Cheese.  Broil 8 Inches From Heat Until
  Cheese Melts.  Top Each Tostada With 1 T. Lowfat Yogurt. Garnish With
  Jalapeno Pepper Slices If Desired.
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Vegetable Hummus Sandwiches
 Categories: Sandwiches, Vegetarian
   Servings:  8
 
    1/2 c  Finely Chopped Green              1/2 ts Mint Flakes
           Onions                              1 cn (15 Oz.) Garbanzo Beans
    1/2 c  Finely Chopped Green                     (Rinsed & Drained)
           Pepper                              4    (6 Inch) Whole Wheat Pita
      3 tb Chopped Fresh Parsley                    Bread Cut in Half Crosswise
      1 tb Sesame Seeds                      1/2 c  (2 Oz.) Monterey Jack
      1 tb Low Cal. Mayonnaise                      Cheese
    1/2 ts Oregano                             1 md Tomato, Cut Into 8
    1/2 ts Garlic Powder                            (1/4 Inch) Slices
    1/8 tb Red Pepper                          2 c  Alfalfa Sprouts
 
   Combine Green Onions, Green Pepper, Parsley, Sesame Seeds, Mayonnaise,
  Oregano, Garlic Powder, Red Pepper & Mint Flakes in A 1- Quart Casserole.
  Cover With Plastic Wrap & Vent.  Microwave At Highfor 3 Min. Place This
  Mixture & Garbanzo Beans in Processor. Process 1 Min. OR Until Smooth.
  Spoon About 1/4 Bean Mixture (Hummus) Into Each Pita Half; Top With 1 T.
  Cheese. Cover With Paper Towels & Microwave At High For 1 Min. Cut Tomato
  Slices in Half.  Open Sandwiches & Place 2 Tomato Slice Halves & 1/4 C.
  Alfalfa Sprouts Into Each Sandwich Half.  Serve Immediately.
   (Fat 4.9.  Chol. 6)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Angel Hair Pasta With Pimiento
 Categories: Pasta, Rice
   Servings:  4
 
      1    ( 4 Oz.) Jar Sliced                 1 tb Chopped Chives
           Pimientos Undrained                 1 ts Olive Oil
    1/4 lb Fresh Angel Hair Pasta                   Dash Of Garlic Powder
      2 tb Grated Parmesan Cheese         
 
  Drain Pimiento, Reserving 1 t. Juice; Set Aside.
   Break Pasta Into Thirds; Cook in Boiling Water in A Large Saucepan30 Sec.
  OR Until Tender But Still Firm.  Drain Well; Place in A Warm Serving Bowl
  With Pimientos, 1 t. Pimiento Juice, Cheese, Chives, Olive Oil & Garlic
  Powder.  Toss Well To Coat Before Serving.
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Chicken Filled Manicotti
 Categories: Italian, Chicken
   Servings:  4
 
      3    (4 Oz.) Boned, Skinned              3 tb Water
           Chicken Halves, Diced               1 ts Oil
  1 1/2 ts Curry Powder                      1/2 ts Hot Sauce
  1 1/2 ts Paprika                         1 1/2 c  Sliced Green Onions
    1/4 ts Salt                                1 tb Flour
    1/4 ts Pepper                            1/2 ts Ground Cumin
      2 cl Garlic                              8    Manicotti Shells
    1/4 ts Chicken Bouillon Granules           8 oz Plain Yogurt
    1/2 c  Hot Water                           1 c  Chopped Tomatoes
 
  Combine Chicken, Curry Powder, Paprika, Salt, Pepper, & Garlic Mincedin A
  Medium Bowl & Toss Well. Cover & Chill Mixture 1 Hour. Dissolve Bouillon in
  Hot Water. Set Aside.  Coat A Large Skillet With Vegetable Spray & Add Oil
  & Place Over Medium Heat Until Hot. Add Chicken Mixture & Cook 3 Min.,
  Stirring Constantly.  Add Green Onions & Cook 2 Min. Stir in Flour & Cook 1
  Min.  Gradually Add Bouillon Mixture & Cook 3 Min. OR Until Thickened,
  Stirring Constantly.Stuff Each Shell With About 1/2 C. Chicken Mixture.
  Arrange in A Baking Dish Coated With Spray. Cover & Bake At  350 For 30
  Min.Combine Yogurt, Tomatoes, Water, Cumin & Hot Sauce in A Bowl. Spoon
  Over Manicotti. Serve Warm. 282 Cal. Per 2 Shells & 1/2 C. Sauce.
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Chicken Pasta Italiana
 Categories: Italian, Pasta
   Servings:  4
 
      2 qt Water                             1/8 ts Pepper
    1/2 c  Dry White Wine                      2 tb Lemon Juice
      4    (4 Oz.) Boneless, Skinned           4 oz Uncooked Rigatoni Pasta
           Chicken Breasts                     1 tb Olive Oil
      4 cl Garlic                              1 md Size Red Pepper Julienne
      3 tb Thinly Sliced Basil                 4    Ripe Olives Thinly Sliced
    1/8 ts Salt                           
 
  Bring Water To A Boil in Medium Sauce Pan. Add Wine, Chicken & Garlic.
  Reduce Heat & Simmer 15 Min. OR Until Chicken Is Done. Remove Chicken &
  Garlic From Broth, Reserving Broth. Let Chicken Cool. Cut Chicken Into 1/2
  in. Pieces. Set Aside. Crush Garlic in A Small Bowl, Add Basil, Salt,
  Pepper & Lemon Juice.Mix Well & Set Aside.
   Bring Reserved Broth To A Boil.  Add Pasta.  Cook 12 Min. OR Until AL
  Dente.  Drain.  Rinse Under Cold Water. Drain.  Toss Pasta With Olive Oil.
  Combine Resrved Garlic-Lemon Mixture, Chicken, Pasta, Bell Peppers & Olives
  in A Large Bowl.  Toss Gently. Chill At Least 1 Hour.Spoon Chicken Mixture
  Onto Lettuce Lined Plates.  (Fat 7.7. Chol. 72.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Eggplant Manicotti
 Categories: Italian
   Servings:  4
 
      1 md Eggplant (1 Lb. About)                   Vegetable Cooking Spray
      2 cl Garlic Sliced                       3 c  Tightly Packed Fresh
      1    Red Bell Pepper                          Spinach (About 1/4 Lb.)
      3 lg Plum Tomatoes                     1/2 c  Low Fat Cottage Cheese
      1 tb Dried Thyme                       1/4 ts Pepper
    1/4 ts Salt                                1 tb Lemon Juice
      8    Cooked Manicotti Shells             3 tb Grated Parmesan
 
  Make Several 1/2 in. Slits On Eggplant.  Insert Garlic Slices. Bakeat 350
  For 1 Hour. Let Cool.  Peel & Cut Into 1-Inch Cubes. Cut Pepper in Half
  Lengthwise. Place Pepper, With Skin Side Up On A Baking Sheet. Flatten With
  Palm Of Hand.  Broil 3 in. From Heat 10 Min. OR Until Charred. Place in Ice
  Water, Let Stand 5 Min. Remove From Water, Peel & Discard Skins.
    Knife Blade in Processor; Add Eggplant, Pepper, Tomatoes, Thyme & Salt.
  Process Mixture Until Chopped.  Stuff Each Shell With 1/3 C. Mixture. Put
  in Baking Dish Coated With Spray.  Cover & Bake At 350 For 30 Min.
   Wash Processor Bowl & Blade.  Combine Spinach Cottage Cheese, Lemonjuice,&
  Pepper in Processor & Process Until Smooth. Spoon Spinach Mixture Over
  Shells And Sprinkle With Parmesan.  Cover And Let Stand 5 Min.
     Yield: 4 Servings ( About 203 Cal. Per 2 Shells And 1/3 C. Sauce.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Fusilli With Vegetables
 Categories: Italian
   Servings:  6
 
      3 tb Olive Oil                         1/3 c  Chopped Fresh Parsley
      1 tb Lemon Juice                       1/4 c  Chopped Fresh Basil OR
      4 tb Parmesan Grated                     2 ts Dried
    1/2 lb Small Zucchini, Cut Into            2 cl Garlic minced
    1/4    In Thick Slices, 1/4.               2 md Shallots Minced
           Broth                             1/2 ts Marjoram
    1/2 lb Ripe Plum Tomatoes Diced OR       1/2 ts Salt
  1 1/4 c  Canned Diced Tomatoes             1/2 lb Fusilli OR Short Pasta
 
  Place 2 T. Of Oil On One Small Plate & 3 T. Parmesan On Another.Dip One
  Side Of Each Zucchini Slice in Oil, Then Parmesan. Arrangecheese Side Up On
  Broiler Pan.  Combine Tomatoes, Parsley, Basil, Shallots, Garlic, Marjoram,
  Salt, Remaining 1 T. Of Oil in A Bowl. Preheat Broiler. Cook Fusilli OR
  Other Short Pasta Until Just Tender But Firm To The Bite. Rinse With Cold
  Water. Drain. Add To Tomato Mixture. Mix in 1/4 C. Chicken Broth And Lemon
  Juice. Broil Zucchini 5 Inches From The Heat Source Until Bubbly & Golden
  Brown.  About 3 Min.  Add To Pasta And Toss.  Garnish With Basil Leaves.
  Sprinkle With Remaining 1 T. Cheese.  Serve At Room Temperature.
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Lasagna Rolls With Tomato-Fennel
 Categories: Italian
   Servings:  8
 
      2 lg Garlic Cloves Minced              1/2 ts Fennel Seeds,
    3/4 lb Mushrooms Sliced                  1/4 ts Pepper
    1/2 c  Diced Red Bell Pepper               1    (14 1/2 Oz.) Can Whole
      1 ts Thyme                                    Tomatoes Undrained &
    1/4 ts Salt, Pepper                             Choppped
      1    (10 1/2 Oz.) Pkg.                   1 tb Tomato Paste
           Firm Tofu Drained &                 8    Cooked Lasagna Noodles
           Crumbled                        1 1/2 c  (6 Oz.) Shredded
      1 c  Thinly Sliced Green Onions               Mozzarella Cheese
      2 c  Finely Chopped Fennel Bulb     
 
  Coat A Large Skillet With Spray.  Place Over Medium Heat Until Hot. Add
  Garlic; Saute 2 Min.  Add Mushrooms, Diced Red Pepper, Thyme, Salt & Black
  Pepper; Cook Over High Heat 8 Min. OR Until Liquid Evaporates, Stirring
  Constantly.  Combine Mushroom Mixture & Tofu in A Medium Bowl. Stir Well
  And Set Aside. Wipe Pan Dry With A Paper Towel; Coat With Cooking Spray.
  Place Over Medium-High Heat Until Hot. Add Green Onions & Saute 3 Min.
  Stirring Frequently.  Add Fennel Bulb, Fennel Seeds, Black Pepper & Salt;
  Cook 3 Min., Stirring Frequently.  Add Tomatoes & Tomato Paste; Cook An
  Additional 5 Min.  Remove From Heat.  Spread 1 C. Tomato Mixture Over
  Bottom Of An 8-Inch Square Baking Dish.
   Spread 1/3 C. Mushroom Mixture Over Each Noodle.  Sprinkle Each With 3 T.
  Cheese.  Roll Up Jellyroll Fashion, Beginning At The Narrow End. Arrange
  Rolls, Seam Side Down in The Tomato Mixture in Baking Dish. Spoon Remaining
  1 1/2 C. Tomato Mixture Over The Rolls. Cover And Bake At 350 For 15 Min.
  Uncover & Bake An Additional 10 Min.
   (Chol. 6, Pro. 13, Fat 7.2, Carb. 29.8, Sodium 205, Calcium 142)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Lasagne Rolls
 Categories: Italian
   Servings:  6
 
-----------------------------------SAUCE-----------------------------------
      4 ts Olive Oil                           1 ts Dried Basil, 1/2 t. Marjoram
      2 md Onions Chopped                    1/2 ts Pepper, 1/4 t. Rosemary
      2 md Garlic Cloves Minced              1/2 c  Dry White Wine
      1 md Red Pepper Chopped                  1 cn Tomatoes Undrained (1 lb)
      1 md Carrot Minced                       2 tb Tomato Paste

----------------------------------FILLING----------------------------------
      1 tb Olive Oil                         1/8 ts Rosemary,
    1/2 lb Mushrooms Coarsely Chopped        1/8 ts Mace
      1 lg Leek Coarsely Chopped             1/8 ts Pepper
      1 md Shallot Coarsely Chopped            8 tb Parmesan Cheese
      1 md Garlic Clove Minced                 6    Lasagne Noodles (Ruffled
    1/4 ts Marjoram                                 Edges)
    1/4 ts Grated Lemon Peel              
 
  Sauce: Heat Oil in Heavy Large Skillet Over Medium-High Heat.  Add Onions,
  Garlic, Pepper, Carrot, Basil, Marjoram, Pepper & Marjoram. Cook Until
  Vegetables Are Tender, Stirring Frequently. Add Wine & Boil Until Almost
  All Liquid Evaporates, About 5 Min.  Add Tomatoes; Break Up Large Pieces
  With Spoon.  Mix in Tomato Paste.  Reduce Heat To Low, Cover & Cook 45
  Min., Stirring Occasionally.  Uncover & Simmer Until Sauce Thickens
  Slightly, Stirring Frequenlty, About 10 Min. (Can Be Prepared 1 Day Ahead
  And Refrigerated.)
   Filling:  Heat Oil in Skillet Over Medium Heat. Add Mushrooms, Leek,
  Shallot, Garlic, Marjoram, Lemon Peel, Rosemary, Mace & Pepper & Cook 30
  Min., Stirring Occasionally.  Uncover & Simmer Until Reduced To Thick
  Paste, Stirring Occasionally, About 10 Min. Mix in 5 T. Parmesan & Salt.
  Transfer To Small Bowl.  Cover & Refrigerate At Least 20 Min. (Filling Can
  Be Prepared 1 Day Ahead.)
   Preheat Oven To 375. Cook Noodles Until Tender But Firm To Bite. Drain &
  Submerge in Cold Water & Drain.  Spread Half Of Tomato Sauce Over Bottom Of
  9 in. Square Baking Pan.  Pat 1 Noodle Dry. Place On Work Surface. Spread 3
  T. Filling On Noodle, Leaving 1 1 /2 Inch Border At Each End. Roll Up Jelly
  Roll Fashion.  Arrange Seam Side Down Over Sauce. Repeat With Other
  Noodles, Arranging in Pan So They Just Touch. Cover With Foil And Bake 25
  Min. Spoon Remaining Saucedecoratively Over Rolls. Cover & Bake 20 Min.
  Sprinle With Remaining 3 T. Parmesan. Bake Uncovered Until Cheese Melts,
  About 5 Min.
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Linguine With White Clam Sauce #2
 Categories: Italian
   Servings:  4
 
      2 cn (6 1/2 Oz. ) Minced Clams,        1/2 ts Garlic Powder
           Undrained                         1/8 ts Pepper
    1/2 c  Chopped Onion                       4 c  Hot Cooked Linguine
      2 tb Fresh Minced Parsley                2 tb Grated Parmesan
 
  Drain Clams, Reserving Liquid; Set Aside.  Coat A Large Nonstick Skillet
  With Cooking Spray; Place Over Medium High Heat Until Hot. Add Onion; Saute
  Until Tender.  Add Reserve Clam Liquid; Reduce Heat & Simmer Uncovered 15
  Min. Stir in Clams, Parsley, Garlic powder & Pepper. Cook Until Thoroughly
  Heated. Combine Clam Mixture & Linguine in A Large Bowl. Toss Well.
  Sprinkle With Parmesan Cheese & Serve Immediately.
   (Fat 2.4, Chol. 26)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: New Vegetable Lasagna
 Categories: Italian, Vegetarian
   Servings:  6
 
      1    (10 Oz. ) Pkg. Chopped            1/4 c  Burgendy OR Dry Red Wine
           Spinach, Thawed & Drained         1/4 c  Tomato Paste
      1    (12 Oz.) Carton Low Fat             2 ts Dried Basil
           Cottage Cheese                  1 1/2 ts Dried Oregano
      2    Egg Whites Beaten                   1 ts Dark Brown Sugar
      2 ts Olive Oil                         1/2 ts Pepper
    3/4 c  Minced Onion                      1/4 ts Salt
      1 c  Sliced Mushrooms                    6    Lasagna Noodles, Uncooked
      2 cl Garlic Minced                       5 c  Thinly Sliced Zucchini
      2    (14 1/2 Oz.) Cans Tomatoes,     1 1/4 c  (5 Oz.) Shredded
           Drained & Chopped                        Part-Skim Milk Mozzarella
    1/4 c  Fresh Minced Parsley                2 tb Grated Parmesan
 
  Press Spinach Between Paper Towels.  Combine Spinach, Cottage Cheese, & Egg
  Whites in A Medium Bowl. Stir Well.  Set Aside. Coat A Large, Nonaluminim
  Saucepan With Cooking Spray; Add Oil & Place Over Medium-High Heat Until
  Hot. Add Onion & Saute 3 Min. OR Until Tender. Add Mushrooms & Garlic;
  Saute 2 Min. OR Until Mushrooms Are Tender. Add Tomatoes, Parsley, Red
  Wine, Tomato Paste, Basil, Oregano, Brown Sugar, Pepper & Salt. Stir Well.
  Reduce Heat & Simmer Uncovered 20 Min.  Remove Tomato Mixture From Heat.
  Set Aside.
   Coat A 12 X 8 X2 Inch Baking Dish With Cooking Spray.  Spoon One- Third Of
  Tomato Mixture Into Baking Dish. Arrange 3 Noodles Lengthwise in A Single
  Layer Over Tomato Mixture.  Top With 1 1/4 C. Spinach Mixture. Layer 2 1/2
  C. Zucchini Over Spinach.  Sprinkle With 1/2 C. Mozzarella. Repeat Layers;
  Top With Remaining Tomato Mixture. Cover & Refrigerate 9 Hours. Bake
  Uncovered At 350 Degrees For 1 Hour 30 Min. Uncover & Sprinkle With
  Remaining 1/4 C. Mozzarella Cheese & Parmesan. Let Stand 5 Min. Before
  Serving.
    (Fat 9.6. Chol. 68.)
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Pasta & Vegetables
 Categories: Italian, Pasta
   Servings:  4
 
      1 c  Part Skim Milk Ricotta              2 c  Broccoli Florets
    1/2 c  Grated Mozzarella                   1 c  Minced Onions
    1/2 c  Grated Romano Cheese                3 md Carrots Sliced
      3    Egg Whites (Optional)               2    Celery Stalks Sliced
    1/2 ts Dried Thyme                       1/2 lb Spaghetti
    1/2 ts Dried Oregano                       1 tb Vegetable Oil
    1/8 ts Garlic Powder                       1 c  Diced Fresh Tomatoes
           Salt & Pepper                     1/2 c  Chopped Fresh Parsley
 
  Combine Cheeses, Egg Whites, Thyme, Oregano, Garlic Powder, Salt & Pepper
  in Medium Bowl. Set Aside.Steam Broccoli, Onions, Carrots & Celery Until
  Broccoli Is Crisp-Tender, About 5 Min.
   Add Pasta & Oil To Large Pot Of Boiling Water & Cook Until Pasta Is Just
  Tender But Still Firm To Bite, About 5 Min. Drain. Return To Pot. Add
  Steamed Vegetables & Toss.  Add Cheese Mixture & Toss. Transfer To Serving
  Bowl. Spoon Tomatoes in Center Of Pasta. Garnish Edges With Parsley.
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Pasta Primavera No. 1
 Categories: Italian
   Servings:  2
 
      1 c  Nonfat Dry Milk                   1/2 c  Sliced Mushrooms
    1/2 ts Basil, 1 Clove Garlic             1/4 c  Chopped Onions
    1/4 ts Salt, Dash Of Pepper              1/4 c  Frozen Peas
    1/4 c  Grated Parmesan                     1 oz Fat Free Ham, Julienned
    1/2 c  Diced Zucchini                      1 tb Sliced Pimentos
    1/2 c  Broccoli Flowerettes                1 c  Uncooked Pasta Twists
 
  In Saucepan, Boil Milk, Basil, Salt & Pepper. in Cup Mix Cornstarch& Water.
  Add To Milk & Boil, Stirring Constantly.  Stir in Parmesan& Cover. Cook
  Pasta According To Package Directions.  in Skillet, Saute Garlic, Zucchini,
  Broccoli, Mushrooms, Onions & Ham in Oil Until Tender. Add Peas, Pimentos &
  Pasta & Heat.  Pour Sauce Over, Toss & Serve Immediately.
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Quick Spaghetti With Meat Sauce
 Categories: Italian, Pasta, Poultry
   Servings:  4
 
      1 lb Raw Ground Turkey                 1/4 ts Garlic Powder
      3 tb Minced Onion                        1 cn (6 Oz.) Tomato Paste
      1 c  Water                               2 tb Grated Parmesan
  1 1/2 ts Italian Seasoning                   2 c  Hot Cooked Spaghetti
    1/8 ts Salt                           
 
  Coat A Large Skillet With Cooking Spray. Place Over Medium Heat Until Hot.
  Add Turkey & Onion; Cook Until Turkey Is Browned, Stirring To Crumble.
  Drain Well. Return To Skillet. Stir in Water & Italian Seasoning, Salt,
  Garlic Powder & Tomato Paste. Bring To A Boil. Reduce Heat & Simmer
  Uncovered 10 Min. OR Until Thickened, Stirring Occasionally. Serve Over
  Spaghetti; Sprinkle With Cheese.
    334 Cal. Per 3/4 C. Sauce, 1/2 C. Spaghetti & 1 1/2 t. Cheese.
    (Fat 12.2, Chol. 74.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Shrimp Pasta Salad
 Categories: Salads, Pasta, Seafood
   Servings:  6
 
      1 ts Chicken Bouillon Granules           1 tb White Wine Vinegar
      1 c  Water                               1 tb Dijon Mustard
      2    Bay Leaves                          6 oz Uncooked Seashell
      1 c  Dry White Wine                           Macaroni
      1 sm Lemon Thinly Sliced                 1 lg Red Bell Pepper Chopped
      1 sm Onion Thinly Sliced                 1 c  Frozen Peas Thawed
      3 cl Garlic                            3/4 c  Minced Fresh Basil
    1/4 ts Red Pepper Flakes                 1/2 c  Minced Purple Onion
      1 lb Medium Fresh Shrimp               1/4 c  Minced Parsley
      2 tb Olive Oil                         1/8 tb Red Pepper
 
  Combine Bouillon Granules, Water, White Wine, Lemon, Onion, Garlic, Bay
  Leaves & Red Pepper Flakes.  Bring To A Boil; Add Shrimp & Cook 3 To 5 Min.
  Remove Shrimp From Broth, Reserving Broth.  Rinse Shrimp Under Cold Water.
  Chill.  Peel & Devein. Set Aside. Strain Broth Mixture, Reserving 1/2 C.
  Liquid & Garlic.  Discard Lemon, Onion & Bay Leaves. Add Reserved Liquid &
  Garlic, Oil, Vinegar & Mustard To Process. Blend Until Mixture Is Smooth.
  Cook Macaroni According Package Directions.  Drain. Rinse Under Cold Water
  & Drain Again. Combine Macaroni, Bell Pepper, Peas, Basil, Purple Onion,
  Parsley & Red Pepper in A Large Bowl.  Add Reserved Broth Mixture, Tossing
  Well To Coat.  Add Reserved Shrimp & Toss Gently.  Cover & Chill
  Thoroughly.
    (Fat 11.  Chol. 38.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Spa Pizzas
 Categories: Pizza
   Servings:  4
 
      3 tb Olive Oil                         1/2 c  Diced Red Pepper
    1/2 c  Minced Onions                       4    8-Inch Flour 0R 6-Inch Corn
      1 c  Tomato Sauce                             Tortillas
    1/2 ts Oregano                           1/2 c  Black Olives
    1/4 ts Italian Seasoning                   1 c  Grated Mozzarella Cheese
    3/4 c  Sliced Mushrooms                  1/2 c  Diced Green Pepper
    1/2 md Zucchini, Thnly Sliced         
 
  Heat 2 T. Oil in Heavy Medium Saucepan Over Medium Heat. Add Onions & Cook
  Until Golden, Stirring Occasionally, About 5 Min. Stir in Tomato Sauce,
  Garlic, Oregano & Italian Seasoning. Simmer Until Thickened, About Five
  Minutes. Heat Remaining 1 T. Oil in Skillet Over Medium Heat. Add Mushrooms
  & Zucchini & Cook Until Tender, Stirring Occasionally, Aboutfive Min. Set
  Aside. Preheat Oven To 350. Place Tortillas On Baking Sheet & Bake Until
  Crisp, About 4 Min. Spread About 1/4 C. Sauce Over Each.  Sprinkle Each
  With 1/4 C. Cheese. Top Pizzas With Mushrooms, Zucchini, Peppers & Olives.
  Bake Until Cheese Melts, About 5 Min. Serve.
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Spinach-Ricotta Stuffed Shells
 Categories: Italian
   Servings:  5
 
           Vegetable Cooking Spray           1/4 ts Pepper Divided
      1 c  Chopped Onion                      15    Cooked Jumbo Macaroni
      6 c  Chopped Fresh Spinach                    Shells
  1 1/4 c  Minced Cabbage                      1 cn (10 1/2 Oz.) Chicken Broth
      2 tb Chablis OR Dry White Wine           1 cn (6 Oz.) Tomato Paste
    2/3 c  Part-Skim Ricotta                 1/4 ts Salt
      2 tb Minced Fresh Parsley              1/4 ts Ground Nutmeg
 
  Coat A Large Skillet With Spray.  Place Over Medium Heat Until Hot. Add
  Chopped Onion & Saute Until Tender.  Add Spinach, Cabbage & Wine. Saute 4
  Min. Stir in Ricotta Cheese, Parsley & 1/8 t., Pepper. Saute 2 Min. Stuff
  Each Shell With 2 1/2 t. Spinach Mixture. Arrange in Shallow Baking Dish
  Coated With Spray.  Set Aside. Combine Remaining 1/8 t. Pepper, Broth,
  Tomato Paste, Salt & Nutmegin A Small Bowl. Spoon Over Shells. Cover & Bake
  At 350 For 30 Min. OR Until Heated Thoroughly.
    Yields 5 Servings (About 193 Cal. Per 3 Shells & 1/3 C. Sauce)
   (Fat 3.8 Grams.  Per Serving, 194 Calories.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Turkey Stuffed Shells
 Categories: Poultry, Pasta
   Servings:  8
 
      1 c  Diced Onion Divided               1/2 ts Red Pepper
    1/2 c  Diced Carrot                      1/2 c  Burgendy OR Dry Red Wine
      1 lb Raw Ground Turkey                 1/4 c  Parmesan Divided
      2 tb Flour                               1 cn (14 Oz.) Tomatoes,
           Salt & Pepper,                           Undrained & Chopped
    1/2 ts Oregano                            16    Cooked Macaroni Shells
 
  Coat A Skillet Cooking Spray. Place Over Medium Heat Until Hot. Add 1/2 C.
  Onion & Carrot; Saute 5 Min.  Add Turkey; Cook 5 Min. OR Until Turkey Is
  Browned.  Drain;  Wipe Skillet Dry With Paper Towels. Return Turkey To
  Skillet.  Add Flour, 1/4 t. Salt, 1/4 t. Pepper, Oregano, Dried Red Pepper
  Flakes, & Red Wine. Stir Well. Cook 4 Min. OR Until Thickened, Stirring
  Constantly. Add 2 T. Cheese; Stir Well. Place Mixture in A Bowl; Let Cool.
  Coat Pan With Cooking Spray & Place Over Medium Heat Until Hot. Add
  Remaining 1/2 C. Onions; Saute 3 Min.  Add Tomatoes, 1/4 t. Salt, 1/4 t.
  Pepper. Cook 7 Min, Stirring Occasionally. Stuff Each Shell With 3 T.
  Turkey Mixture. Our Half Of Sauce in Bottom Of An 8-Inch Round Baking Dish.
  Arrange Shells Over Sauce; Spoon Remaining Sauce Over Shells. Cover And
  Bake At 350 For 30 Min. Sprinkle With Remaining 2 t. Cheese.
      About 187 Cal. Per 2 Shells & 3/12 T. Sauce. (Pro. 14.8, Fat 6.4, Carb.
  17.7, Chol. 38, Sodim 248, Cal. 77)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Barley Basil Pilaf
 Categories: Side dish
   Servings:  7
 
      2 ts Vegetable Oil                            Basil OR Plain Basil
      1 c  Pear Barley Uncooked              1/4 c  Thinkly Sliced Green
      2 c  Chicken Broth                            Onions
    1/2 ts Salt                              1/8 ts Ground Nutmeg
    1/3 c  Minced Fresh Cinnamon          
 
  Heat Oil in A 1 Quart Saucepan Over Medium Heat Just Until Hot, Not
  Smoking.  Add Barley & Cook 5 Min. OR Until Browned, Stirring Constantly.
  Add Chicken Broth & Salt, Bring To A Boil.  Cover & Reduce Heat & Simmer 30
  Min. OR Until Barley Is Tender And Liquid Is Absorbed. Remove From Heat.
  Stir in Basil, Green Onions & Nutmeg.
      Fat 1.6. Chol. O.
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Broiled Chicken Fajitas
 Categories: Mexican, Chicken
   Servings:  2
 
    1/2 lb Boned, Skinned Chicken                   Flavoring
           Breasts                             1 tb Vegetable Oil
      1 tb Lemon Juice                       1/2 c  Green Pepper Strips,
    1/2 ts Garlic Powder                     1/2 c  Thin Onion Wedges
    1/2 ts Seasoned Salt                     1/2 c  Tomato Wedges
    1/4 ts Each Oregano & Pepper             1/4 c  Mild Picante Sauce
           Few Drops Liquid Smoke         
 
  in Bowl, Combine First 7 Ingredients & 1 1/2 t. Oil.  Cover & Refrigerate 2
  To 8 Hours.  Broil Chicken Until No Longer Pink in The Center. Meanwhile,
  in A Large Skillet, Saute Green Peppers & Onions in Remaining Oil Until
  Crisp-Tender.  Add Tomatoes & Saute 1 Min. Stir in Picante Sauce & Heat
  Through.  Cut Chicken Into Thin Strips& Top With Vegetables. Serve With
  Four Hot Corn Tortillas.
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Cajun Spiced Chicken
 Categories: Cajun, Chicken
   Servings:  8
 
      1 c  Vegetable Juice Cocktail                 (1 /2 lB.)
      2 tb Red Wine Vinegar                    2 tb Chopped Celery
      2 ts Hot Sauce                           2 tb Diced Green Bell Pepper
    1/2 ts Oregano                             2 tb Chopped Onion
      1 cl Garlic                              1 tb Cornstarch
      4    Skinned Drumsticks                  4 c  Hot, Cooked Regular Rice
 
  Combine Vegetable Juice, Vinegar, Hot Sauce, Oregano, Minced Garlic in A
  Large Shallow Container; Stir Well.  Add Chicken, Turning Once To Coat.
  Marinate in Refrigerator 30 Min.  Remove From Marinade, Reserving Marinade.
  Place Chicken On Microwave Glass Platter; Cover With Plastic Wrap, Turning
  Back 1 Corner To Vent.  Microwave At High 8 To 10 Min. OR Until Chicken Is
  Done, Giving Dish A Quarter-Turn At 2 Min. Intervals. Let Chicken Stand,
  Covered, 5 Min. Combine Celery, Pepper & Onion in A 1-Quart Glass Measure;
  Microwave At High 3-4 Min. OR Until Vegetables Are Tender. Combine Reserved
  Marinade & Cornstarch, Stirring Until Smooth. Add To Vegetable Mixture &
  Micro- Wave Uncovered At High 1-2 Min. OR Until Thickened. Serve Chicken
  Overrice; Top With Sauce. About 272 Cal. Per Chicken Piece & 1/2 C. Rice.
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Chicken & Dumplings
 Categories: Chicken
   Servings:  6
 
  6 1/2 c  Water Divided                     1/2 ts Pepper
      4    (8 Oz.) Chicken Breast              1 ts Lemon Juice
           Halves                              4    Drops Hot Sauce
  1 1/2 c  Sliced Mushrooms                    1 cl Garlic Minced
    3/4 c  Diced Carrots                   1 1/4 c  + 2 T. Flour, Divided
      2 tb Chopped Onion                       1 ts Baking Powder
    3/4 ts Poultry Seasoning                 1/2 c  Skim Milk
    1/2 ts Salt                           
 
  Place 6 Cups Water And Chicken, Mushrooms, Carrots, Onion in A Large Dutch
  Oven. Bring To A Boil; Cover. Reduce Heat & Simmer 45 Min. OR Until Chicken
  Is Tender.  Remove Chicken From Broth & Let Each Cool Separately. Discard
  Bones & Skin. Cut Chicken Into Bite Size & Add To Vegetable Mixture. Cover
  & Chill 8 Hours. Skim Fat From Broth & Discard. Stir in Poultry Seasoning,
  Salt, Pepper, Lemon Juice, Hot Sauce & Garlic.
   Combine 1/4 C. Plus 2 T. Flour & Remaining 1/2 C. Water; Stir Well. Bring
  Chicken Mixture To A Boil; Stir in Flour Mixture. Reduce Heat & Simmer
  Uncovered 35 Min. OR Until Thickened.
   Combine Remaining 1 C. Flour & Baking Powder.  Add Milk, Stirring Just
  Until Dry Ingredients Are Moistened.  Drop Batter By Teaspoonfuls Into
  Boiling Broth; Cover.  Reduce Heat And Simmer 15 Min. OR Until Dumplings
  Are Tender.
      Pro. 26.4, Fat 3.7, Carb. 27.9, Chol. 61, Iron 2.1, Sodium 317, Calcium
  82
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Chicken & Mushrooms Marsala
 Categories: Italian, Chicken
   Servings:  4
 
      1 cn (15 Oz.) Tomato Sauce             1/8 ts Pepper
           With Herbs                          2 lb Frying Chicken Pieces,
      8 oz Mushrooms Sliced                         Skinned
    1/2 ts Sugar                               2 tb Marsala Wine
    1/4 ts Salt                           
 
  in 13 X 9 X 2 Inch Baking Dish,Mix Sauce, Mushrooms, Sugar, Salt & Pepper.
  Place Chicken in Dish & Coat With Sauce Mixture.  Cover Tightly With Foil &
  Bake At 350 F. For 30 Min.  Turn Chicken Over & Bake, Uncovered, 30 Min.
  Longer.  Place Chicken On Serving Platter. Stir Marsala Into Sauce & Pour
  Over.
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Chicken & Pea Pods
 Categories: Oriental, Chicken
   Servings:  4
 
      1 lb Boned, Skinned Chicken              1 ts Gingerroot
           Sliced in Very Thin Strips        1/2 c  Each Carrot Strips, Sliced
  1 1/2 ts Cornstarch                               Celery, Sliced Green Onions
      1 tb Soy Sauce                           1 cn Sliced Water Chestnuts
      1 tb Dry Sherry                               Drained
      1 ts Minced Garlic                       1 pk Frozen Chinese Pea Pods
    1/2 tb Oil                           

-----------------------------------SAUCE-----------------------------------
    1/2 c  Chicken broth                       1 tb Cornstarch
      2 tb Soy Sauce                           1 ts Sugar
 
  Mix Chicken, Cornstarch, Soy Sauce & Sherry.  in Skillet, Heat 1 T. Oil
  Over High Heat.  Stir in Garlic & Ginger.  Add Chicken & Stir Fry Until No
  Longer Pink.  Remove.  in Remaining Oil, Stir Fry Carrots & Celery 1 Min.
  Add Green Onions & Stir Fry 30 Seconds. Add Water Chestnuts & Pea Pods.
  Stir Sauce & Add To Vegetables. Cook, Stirring Until Boiling. Return
  Chicken To Pan & Heat Through.
    Sauce: Mix ingredients over medium heat in small saucepan. Pour over
  chicken.
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Chicken & Red Cabbage
 Categories: Chicken
   Servings:  4
 
      4 c  Finely Shredded Red                 1 tb Cornstarch
           Cabbage                             1 c  Skim Milk
      1 tb Vinegar                             1 tb Fresh Dillweed
      4    (4 Oz.) Skinned, Boned            1/2 ts Chicken Bouillon Granules
           Chicken Breasts                          Fresh Dill Sprigs (Opt.)
      1 tb Low Cal. Oleo                  
 
  Combine Cabbage & Vinegar in Medium Bowl; Toss Gently To Coat.Place in A
  Shallow 2 Quart Casserole Coated With Cooking Spray.  Arrange Chicken Over
  Cabbage With Thickest Portions Towards Outsideand Cover With Plastic Wrap,
  Turning Back 1 Corner To Vent.  Microwave At High 8 Min.. Let Stand Covered
  5 Min.  Melt Oleo in A 2 Cup Glass Measure. Add Milk, Cornstarch, Dillweed
  & Bouillon Granules; Stir Well. Microwave At High 3-4 Min. OR Until
  Thickened, Stirring After 2 Min. Serve With Cabbage On Bottom, Then Chicken
  And Sauce Over Chicken. Garnish With Dill Sprigs.
   204 Cal. Per Chicken Breast Half, 1/2 C. Cabbage & 1/4 C. Sauce.
                     (Fat 5, Chol. 74.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Chicken Breast With Sage & Nutmeg
 Categories: Chicken
   Servings:  4
 
      4    (4 Oz.) Boneless Skinned            1 tb Olive Oil
           Chicken Breasts                   1/4 c  Dry Vermouth
      2 tb Flour                               1 md Size Red Bell Pepper
      2 tb Finely Chopped Fresh Sage                Cut Into Julienne Strips
    1/4 ts Grated Nutmeg                            Fresh Sage Sprigs
    1/8 ts Salt, 1/8 t. Pepper            
 
   Trim Fat From Chicken.  Combine Flour, Sage, Nutmeg, Salt & Pepper. Dredge
  Chicken in This Mixture & Set Aside. Heat Oil in Large Skillet Over
  Medium-High Heat Until Hot.  Add Chicken; Cook 6 To 7 Min. On Each Side OR
  Until Browned.  Add Vermouth & Bell Pepper. Reduce Heat & Simmer 5 Min. OR
  Until Chicken Is Tender. Transfer Chicken To Platter; Spoon Sauce Over
  Chicken & Garnish With Sage Sprigs.
                ( Fat 6.7. Chol. 72.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Chicken Broccoli Salad
 Categories: Salads, Chicken
   Servings:  2
 
    1/3 c  Uncooked Bulgur                          Skinned
           (1 C. Cooked Brown Rice           1/2 c  Broccoli Flowerets
           May Be Substituted For              2 tb Minced Green Onions
           Bulgur.)                            1 ts Lime Juice
  2 2/3 c  Boiling Water Divided             1/4 ts Pepper
      1 ts Chicken Bouillon Granules         1/4 ts Crushed Red Pepper Flakes
      1 cl Garlic Crushed                      1 ts Minced Gingerroot
      1    (10 Oz.) Chicken Breast        
 
   Combine Bulgur & 2/3 C. Boiling Water in A Large Bowl; Let Stand 30 To 45
  Min. OR Until Liquid Is Absorbed.  Set Aside.
   Combine Bouillon Granules, Garlic, & Remaining 2 C. Boiling Water in A
  Medium Saucepan.  Bring To A Boil Over High Heat; Add Chicken. Cover,
  Reduce Heat & Simmer 20 Min. OR Until Chicken Is Tender. Remove Chicken &
  Let Cool.  Discard Broth.  Bone Chicken & Cut Into Bite Side Pieces,
  Combine With Reserved Bulgur. Steam Broccoli 5 Min. OR Until Crisp Tender.
  Add To Chicken Mixture. Add Green Onions, Lime Juice Pepper, Red
  Pepperflakes & Gingerroot To Chicken Mixture, Tossing Well. Cover & Chill 2
  To 3 Hours.
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Chicken Chili
 Categories: Chili, Chicken
   Servings:  8
 
      1 lb Skinned & Boned Chicken                  Pepper
           Breasts Cut Into 1 Inch           1/2 lb Ground Round
           Cubes                               2    Bay Leaves
      2 tb Corn Oil                            3 tb Chili Powder
      4 md Onions, Chopped                     3 cn Undrained Tomatoes
      2 lg Green Peppers, Coarsly                   (1 lb ea)
           Chopped                             1 sm Avocado Cut Into 1/4 in.
      3 lg Garlic Cloves Minced                     Dice
      1 ts Cumin                               1 c  Plain Lowfat Yogurt
      1 ts Oregano                           1/3 c  Minced Fresh Cilantro OR
    1/2 ts Thyme                                    Italian Parsley
           Salt                           
 
  Wrap Chicken & Freeze Until Firm, But Not Solid.  Grind Coarsely in
  Processor, Using On\Off Turns. Heat Oil in Large Dutch Oven Over
  Medium-High Heat.  Add Onions, Green Peppers & Garlic & Cook Until Golden
  Brown, Stirring Frequently, About 15 Min. Mix in Cumin, Oregano, Coriander
  & Thyme & Stir 2 Min. Add Chicken, Ground Round & Bay Leaves. Cook Until
  Meat & Chicken Are No Longer Pink, Breaking Up With A Spoon, About 5 Min.
  Add Chili Powder.  Reduce Heat To Medium & Cook 5 Min, Stirring Frequently.
  Add Tomatoes, Breaking Up Large Pieces With A Spoon. Mix in Tomato Paste,
  Salt & Pepper.  Reduce Heat, Cover & Simmer 45 Min., Stirring Occasionally.
  Uncover, Reduce Heat To Lowest Setting & Cook 1 1/2 Hours, Stirring
  Frequently Near End & Adding Water If Necessary, To Prevent Buring. Adjust
  Seasoning.(Can Be Prepared 1 Day Ahead & Refrigerated.) Sprinkle Avocado
  With Lemon Juice.  Ladle Chili Into Large Soup Bowls. Spoon 2 T. Yogurt in
  Center Of Each.  Top With Diced Avocado And Minced Cilantro. Serve Hot.
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Chicken Mozzarella
 Categories: Italian, Chicken
   Servings:  8
 
    1/2 c  Whole Wheat Breadcrumbs             1 tb Minced Fresh Parsley
    1/4 c  Wheat Germ                          1 ts Dried Basil
      8    Boneless, Skinned Chicken         1/8 ts Pepper
           Breast Halves (2 Lbs.)              1 ts Dried Oregano
    1/2 c  Skim Milk                           1 cl Garlic Minced
      2 ts Sesame OR Vegetable Oil           1/2 c  (2 Oz) Shredded Mozzarella
      1 cn (8 Oz.) Tomato Sauce           
 
  Combine Breadcrumbs & Wheat Germ; Set Mixture Aside. Trim Excess Fat From
  Chicken.  Place Chicken Between 2 Sheets Waxedpaper & Flatten To 1/4 Inch
  Thickness, Using A Rolling Pin OR Meat Mallet. Dip Chicken in Milk, Dredge
  in Bread Crumb Mixture. Coat A Large Skillet With Cooking Spray. Add Oil &
  Place Over Medium Hot Heat Until Hot. Add Chicken To Skillet & Cook Until
  Browned On Both Sides.  Drain On Paper Towels. Pour One Third Of Tomato
  Sauce in Bottom Of A 13 X 9 X2 in. Baking Dish Coated With Cooking Spray.
  Place Chicken Breasts in Dish. Pour Half Of Remaining Tomato Sauce Over
  Chicken; Sprinkle With Parsley, Basil, Oregano, Pepper, Garlic & Cheese.
  Top With Remaining Tomato Sauce. Bake At 350 For 30 Min.
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Chicken Vegetable Casserole
 Categories: Casseroles, Chicken, Microwave
   Servings:  6
 
      6    (4 Oz.) Boned, Skinned            1/4 ts Poultry Seasoning
           Chicken Breast Halves               1 c  Skim Milk Divided
      1 c  Thinly Sliced Carrots             1/4 c  (1 Oz.) Shredded Swiss
      2 tb Water                                    Cheese
      1 lb Unpeeled Red Potatoes,              1 ts Sage
           Cut Into 1/8 in. Thick            1/4 ts Salt
           Slices                            1/4 ts Poultry Seasonng
      2 tb Flour                               1 c  Frozen Peas
 
  Arrange Chicken On A Micrwave Safe Platter With Thickest Portions outside;
  Cover With Wax Paper.  Microwwave At High 8 To 9 Min, Turning Breasts Over
  & Rotating Dish Every 3 Min.; Let Cool.  Cut Chicken Into Bite-Size Pieces.
  Place Carrots & 2 T. Water in 2 1/ 2Quart Casserole; Cover With Plastic
  Wrap & Vent.  Microwave At High2 Min. Add Potatoes; Cover & Microwave At
  High 6 To 8 Min. Drain.Combine Flour & 2 T. Milk in A 2 Cup Glass Measure.
  Microwave At High2 To 3 Min, Stirring Every Min. Add Cheese, Sage, Poultry
  Seasoning& Salt. Stir Until Cheese Melts.  Place Half Of Chicken Pieces in
  Thee2 1/2 Quart Casserole; Layer With Half Of Potato Mixture. Sprinkle With
  Half Of The Peas; Top With Half Of Cheese Mixture, Spreading Evenly. Repeat
  Layers & Cover With Plastic Wrap. Vent. Microwave At High 6 To 7 Min.;
  Rotate Dish A Half Turn After 3 Min. Let Stand Covered 10 Min. Before
  Serving.
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Chicken With Spicy Fruit Sauce
 Categories: Chicken
   Servings:  4
 
  1 1/4 c  Unsweetened Pineapple                    Chicken Breasts
           Juice                             1/4 c  Low-Sugar Strawberry
    1/4 c  Golden Raisins                           Spread
    1/2 ts Crushed Red Pepper                1/4 ts Cornstarch
      2 cl Garlic Sliced                            Green Onion Strips
      4    (4 Oz.) Boned, Skinned         
 
   Combine Pineapple Juice, Raisin, Red Pepper & Garlic in A Large Non-
  Aluminum Skillet; Bring To A Boil.  Add Chicken; Cover, Reduce Heat &
  Simmer 10 Min. OR Until Chicken Is Done.  Remove From Skillet & Keep Warm.
  Bring Cooking Liquid To A Boil; Cook 7 Min. OR Until Reduced To 3/ 4C.;
  Stirring Occasionally.  Combine Strawberry Spread & Cornstarch; Stir Into
  Cooking Liquid & Cook 1 Min. OR Until Syrupy. Serve Sauce Over Chicken;
  Garnish With Green Onion Strips.
   215 Cal. Per Chicken Breast Half & 3 T. Sauce. (Fat 1.5. Chol. 66.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Chicken-Asparagus Rolls
 Categories: Chicken, Microwave
   Servings:  4
 
     12    Fresh Asparagus Spears              3 tb Chablis OR White Dry Wine
      4    (4 0Z.) Boned, Skinned              1 ts Lime Juice
           Chicken Breast Halves             1/2 tb Dried Whole Tarragon
    1/4 c  (1 Oz.) Shredded Swiss              1 ts Minced Fresh Parsley
      2 c  Sliced Mushrooms               
 
  Snap Off Tough Ends Of Asparagus, Remove Scales With Vegetable Peeler. Set
  Aside. Trim Fat From Chicken. Place Each Breast Between Wax Paper & Flatten
  To 1/4 in. Thickness. Place 3 Asparagus Spears On Each Chicken Breast; Top
  With 1 T. Cheese. Roll Up Lengthwise; Secure With Wooden Picks. Place Seam
  Side Down in A 10 Inch Glass Pie Plate Coatedwith Cooking Spray. Cover With
  Plastic Wrap, Venting One Corner. Microwave At High 5 To 6 Min. OR Until
  Done.  Let Chicken Rolls Stand Covered 5 Min. Combine Mushrooms & Wine,
  Lime Juice & Tarragon in A 1 Qt. Glass Measure. Microwave At High 2-3 Min.
  Stirring Once. Stir in Parsley. To Serve, Remove Chicken Rolls From Cooking
  Liquid, Spoon Mushroom Sauce Over Rolls.
   About 194 Calories Per Roll And 1/4 C. Sauce.
   (Fat 6.1. Chol. 79.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Chicken-Vegetable Tetrazzini
 Categories: Italian, Pasta, Chicken, Microwave
   Servings:  4
 
      1 lb Boned, Skinned Chicken              2 tb Flour
           Breasts Cut in 1/2 in.            2/3 c  + 2 T. Skim Milk
           Strips                              2 tb Diced Pimento
      2 cl Garlic Minced                       2 tb Dry Sherry
      1 c  Frozen Peas                       1/4 ts Salt
      1 c  Mushrooms, Quartered              1/4 ts Pepper
      1 tb Oleo                                2 c  Cooked Hot Spaghetti
 
  Place Chicken & Garlic in 2 Quart Glass Measure.  Cover With Plastic Wrap &
  Vent.  Microwave At Medium-High 4 Min. Stirring Once. Add Peas; Cover &
  Microwave At Medium-High 4 Min. Stirring Once.  Stir in Mushrooms; Cover &
  Microwave At Medium-High 2 To 3 Min. OR Just Until Chicken Is Done. Drain
  Well. Set Aside. Place Oleo in 2 C. Glass Measure. Microwave At High 30
  Sec. OR Until Oleo Melts. Add Flour; Stir Well. Gradually Add Milk,
  Stirring Well. Microwave At High 4 Min. OR Until Thick & Bubbly, Stirring
  Twice.Stir in Pimento, Dry Sherry, Salt & Pepper. Set Aside. Combine
  Chicken & Pasta in A Large Bowl. Spoon Sauce Over Mixture. Toss Well.
   (Fat 6.6, Chol. 73.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Citrus-Wine Chicken
 Categories: Chicken, Low-cal
   Servings:  4
 
      1    Frying Chicken, Skinned &           1 c  Orange Juice
           Cut Up (Less Calories When          1 c  White Wine
           Skinned)                            1 ts Worcestershire Sauce
    1/4 ts Salt                                1 cl Garlic Minced
    1/4 ts Pepper                              2 tb Cornstarch
    1/4 ts Onion Powder                      1/4 c  Water
    1/4 tb Paprika                             3    Packets Equal
      1 tb Oleo, Diet                     
 
  Lightly Sprinkle Chicken Pieces With Salt, Pepper, Onion Powder & Paprika.
  Place Chicken in Non Stick Shallow Casserole. Melt Oleo. Brush Chicken
  Pieces.  Bake At 375 For 40 Minutes. Combine Juice, Wine, Worcestershire
  Sauce & Garlic.  Pour Over Chicken. Cover & Bake 20 Min. OR Until Tender.
  Remove Chicken. Combine Cornstarch & Water. Add To Pan Juices. Cook Over
  Medium Heat, Stirring Constantly Until Thickened. Remove From Heat. Stir in
  Equal. Serve Sauce Over Chicken.
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Crispy Corny Baked Chicken
 Categories: Chicken
   Servings:  4
 
      1    Chicken Fryer (2-3 Lbs.)            1 c  Skim Milk
           Cut Up, Skin & Fat Removed          1 c  Cornflake Crumbs
    1/2 ts Salt                                2 cl Garlic Minced
    1/8 ts Pepper                         
 
  Preheat Oven To 400 F. Season Chicken With Salt, Pepper & Garlic. Dip Into
  Milk & Roll in Cornflake Crumbs. Place in Lightly Pam Sprayed Baking Dish
  Being Careful That The Pieces Do Not Touch. Bake 45 Min. OR Until Tender.
  (Fat 5.6.  Chol. 79.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Polynesian Chicken
 Categories: Chicken, Microwave
   Servings:  4
 
      1 lb Boned, Skinned Chicken                   Chestnuts Drained
           Breasts Cut Into 1 Inch           1/2 lb Snow Peas Diagonally
           Pieces                                   Halved
    1/2 ts Garlic Powder                       1 tb Cornstarch
      1 lg Can Pineapple Chunks,               2 tb Low Sodium Soy Sauce
           Undrained                           1 tb Brown Sugar
      1 c  Diagonally Sliced 1/4 in.           1 tb Cider Vinegar
           Thick Carrots                       2 c  Hot, Cooked Long Grain Rice
      8 oz Can Sliced Water               
 
  Sprinkle Chicken With Garlic Powder; Place in 2 1/2 Quart Casserole Coated
  With Cooking Spray. Cover With Plastic Wrap, Vented. Microwave At High 4-5
  Min. OR Until Done. Drain & Set Chicken Aside. Drain Pineapple, Reserving
  Juice; Set Pineapple Aside. Combine 2 T. Juice, Carrots & Water Chestnuts
  in The Casserole.  Cover & Microwave At High 2 To 3 Min. Add Pineapple &
  Snow Peas; Cover & Microwave At High 1 Min. Combine Remaining Pineapple
  Juice, Cornstarch, Brown Sugar, Soy Sauce & Vinegar in A 2-Cup Glass
  Measure; Stir Well. Microwave At High 1 Min. OR Until Thickened. Add
  Chicken & Sauce To Casserole; Toss Gently To Coat.  Microwave, Uncovered At
  High 1 Min. OR Until Thoroughly Heated.
   Serve Chicken Mixture Over Rice. 272 Cal. Per Chicken Breast And 1/2 C.
  Rice.
   (Fat 7.5, Chol. 143.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Rosemary Chicken
 Categories: Chicken, Microwave
   Servings:  2
 
      2    (4 Oz.) Chicken Breasts           1/2 c  Red Bell Pepper Strips
           Halves, Boned & Skinned             2    Fresh Rosemary Sprigs
    1/8 ts Salt                                1 tb + 1 t. Lemon Juice
     10    Snow Peas Trimmed                   2    Fresh Rosemary Sprigs (Opt)
 
  Cut Two 12 Inch Square Pieces Of Parchment.  Fold in Half, Creasingfirmly.
  Trim Each Into A Heart Shape; Lightly Coat One Side Of Each Piece With
  Cooking Spray.  Place A Chicken Breast Half On One Half Of A Parchment
  Heart Near Crease.  Sprinkle With Salt. Arange Half Of Peas, Bell Pepper &
  Rosemary Over Chicken. Sprinkle With Half Of Lemon Juice. Fold Over
  Remaining Half Of Heart. Starting With Rounded Edge Of Heart, Pleat & Crimp
  Edges Together To Seal. Twist End Tightly To Seal. Repeat Procedure. Place
  Bags On A Microwave Safe Dish. Microwave At High 5 To 6 Min. To Serve Cut
  Open Tops Of Parchment. Discard Rosemary Sprigs.  Garnish With Fresh Sprigs
  If Desired.        (Fat 4.3, Chol. 72.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Stir Fry Of Broccoli & Chicken
 Categories: Chinese, Chicken
   Servings:  4
 
      1 lb Skinned & Boned Chicken                  And Cut Into 1/4 in. Thick
           Breasts, Trimmed                         Slices
      6 c  Broccoli Florets (From About        2 lg Cloves Garlic Minced
      2 lb Broccoli                          1/2 ts Dried Thyme (Crumbled)
      2 lg Red OR Green Peppers,               1 ts Dried Basil Crumbled
           Quartered Lengthwise & Cut        1/2 ts Freshly Ground Pepper
           Cross-Wise Into 1/8 Inch          1/2 ts Salt
           Wide Strips                         4 tb Freshly Grated Parmesana
      1 lg Onion Halved Lengthwise        
 
  Pound Breasts Between Waxed Paper To Thickness Of 1/4 Inch. Wrap Each
  Chicken Breast Separately in Plastic & Freeze Until Firm But Not Solid.Cut
  Chicken Crosswise Into 1/8 Inch Wide Strips.  Cover Broccoli With Cold
  Water in Medium Bowl. Coat Heavy Skillet With Vegetable Spray. Add Olive
  Oil & Heat Over High Heat 1 Min. Add Red Peppers (OR Green), Onion, Garlic,
  Basil, Thyme, Pepper & Rosemary To Pan.  Stir Fry 2 Min.  Drain Broccoli,
  But Do Not Shake Off Excess Water And Add To Skillet. Stir Fry 3 Min.Reduce
  Heat To Medium-Low, Cover & Steam 2 Min. Stir in Chicken. Cover & Steam
  Util Chicken Is Almost Cooked Thru, About 1 Min. Uncover & Increase Heat &
  Stir Fry Until Liquid Reduces Slightly, About 1 Min. Divide Among Heated
  Plates.  Top Each Portion With 1 T. Parmesan.
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Sweet & Sour Chicken -Cranberries
 Categories: Oriental, Chicken
   Servings:  6
 
      1 lb Bonned Skinned Chicken              2 tb Cornstarch
           Breasts, 1/4 Inch Strips          1/4 c  Vinegar
      1 ts Cornstarch                          1 tb Soy Sauce
    1/4 ts Salt                                     Vegetable Cooking Spray
    1/4 ts Sugar                               1 c  Sliced Carrots
    1/8 ts Pepper                            1/4 c  Water
      1 ts Soy Sauce                           1 c  Cranberries
      1 cl Garlic Minced                       1 lg Green Bell Pepper
      1 cn (8 Oz. ) Pineapple Chunks                Cut Into 1 Inch Squares
           Undrained                           3 c  Cooked Rice
    1/4 c  Sugar                          
 
  Combine Chicken, Cornstarch, Salt, Sugar, Pepper, Soy Sauce & Garlic. Toss
  Gently.  Cover & Chill 2O Min.
   Drain Pineapple, Reserving Juice in A 1 Quart Glass Measure. Set Pineapple
  Chunks Aside. Add Water To Juice To Equal 1 Cup.  Add 1/4 C. Sugar, 2 T.
  Cornstarch, Vinegar & 1 T. Soy Sauce To Pineapple Juice. Stir Well. Set
  Aside. Coat A Large Nonaluminum Skillet OR Wok With Cooking Spray. Place
  Over Medium High Heat Until Hot.  Add Chicken; Stir Fry 5 To 7 Min. Add
  Carrots & 1/4 C. Water. Cover & Cook 1 Min. Add Reserved Pineapple &
  Cranberries; Stir Fry 1 Min.  Reduce Heat To Medium, Add Reserved Juice
  Mixture.  Bring To A Boil, Stirring Until Thickened. Stir in Bell Pepper;
  Serve Over Rice. About 299 Cal. Per 1 C. Chicken Mixture & 1/2 C. Rice.
  (Fat 1.2.  Chol. 44.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Tandoori Roasted Chicken
 Categories: Indonesian, Chicken
   Servings:  5
 
      1 ts Saffron Threads                     2 cl Garlic Chopped
    1/2 c  Lemon Juice                         1    (8 Oz.) Carton Plain
      1    (3 1/2 Lb.) Fryer Skinned                Low-Fat Yogurt
      2 ts Coriander Seeds                   1/4 ts Crushed Pequin Quebrado
      2 ts Minced Gingerroot                        Chile
      1 ts Ground Cumin                   
 
  Combine Saffron & Lemon Juice; Let Stand About 5 Min.  Drain, Reserving
  Lemon Juice.  Set Aside Saffron Threads & Lemon Juice.
   Discard Giblets & Neck Of Chicken. Rinse Under Cold Water & Pat Dry. Place
  Chicken, Breast Side Up in A Shallow Baking Dish Coated With Cooking Spray.
  Cut 2 (1/2 Inch Deep & 1 Inch Long) Slits in Each Chicken Thigh & Breast.
  Pour Reserved Lemon Juice Into Slits. Cover & Marinate in Refrigerator 30
  Min. Combine Reserved Saffron, Coriander Seeds, Gingerroot, Cumin, Garlic&
  1/2 C. Yogurt Into Food Processor. Process Until Smooth. Transfer Mixture
  To A Bowl.  Add Remaining Yogurt & Crushed Chile, Stirring Well. Spread
  Yogurt Mixture Over Chicken; Cover & Marinate in Refrigerator 1 Hour.
  Remove Chicken From Marinade, Reserving Marinade.  Place Chicken, Breast
  Side Up, in A Shallow Roasting Pan; Spoon Reserved Marinadeover Chicken.
  Bake At 400 F. For 15 Min.  Reduce Heat To 350 F. & Bake An Additional 1 To
  1 1/2 Hours OR Until Drumsticks Are Easy To Move & Juices Run Clear. Let
  Stand 5 Min.
   (Fat 7.7. Chol. 83)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Tex-Mex Roasted Chicken
 Categories: Chicken
   Servings:  5
 
      1 ts Ground Cumin                        1    (3 Lb.) Broiler, Skinned
      1 ts Chili Powder                        2 c  Coarsley Chopped Zucchini
    1/2 ts Basil                           1 1/4 c  Unpeeled, Seeded &
    1/4 ts Salt                                     Coarsely Chopped Tomatoes.
      1 tb White Wine Vinegar             
 
  Combine First 6 Ingredients; Stir Well & Set Aside.
   Remove Giblets & Neck From Chicken & Discard. Rinse Chicken & Pat Dry. Rub
  Outside Of Chicken With Spice Mixture. Place Chicken, Breast Side Down in A
  Deep 3 Qt. Casserole. Cover With Wax Paper & Microwave At High 8 To 9 Min.
  Turn Chicken, Breast Side Up & Microwave Covered With Wax Paper At High 8
  To 9 Min. Remove Chicken To Serving Platter.Reserve Drippings in Casserole.
  Let Chicken Stand Covered 15 Min. Add Vegetables To Drippings; Toss To
  Coat. Microwave At High 3 To 4 Min. OR Until Crisp-Tender, Stirring Halfway
  Through Cooking Process.Arrange Vegetables Around Chicken.
   About 192 Cal. Per 3 Oz. Chicken & 1 1/4 C. Vegetables. (Fat 6.8, Chol.
  76)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Greek Stuffed Footballs
 Categories: Greek, Poultry
   Servings:  6
 
    3/4 c  Water                             1/4 ts Allspice, 1/4 t. Pepper
    1/4 c  Uncooked Brown Rice                 2    Egg Whites
    1/2 lb Ground Turkey                       1    (1 Lb.) Loaf Frozen White
    1/2 c  Minced Onion                             Bread Dough
      2 cl Garlic Minced                       1 ts Water
    1/2 ts Oregano, 1/2 t. Thyme           1 1/2 ts Sesame Seeds
    1/2 ts Chicken Bouillon Granules      
 
   Bring 3/4 C. Water To A Boil in A Saucepan.  Stir in Rice.  Cover, Reduce
  Heat & Simmer 40 Min. OR Until Rice Is Tender & Water Is Absorbed. Remove
  From Heat.  Set Aside.
   Combine Turkey, Onion & Garlic in A Large Skillet.  Cook Over Medium Heat
  Until Turkey Is Browned & Onion Tender.  Remove From Heat. Stir in Reserved
  Rice, Oregano, Thyme, Bouillon Granules, Allspice, Pepper & 1 Egg White,
  Blending Well.
   Thaw Bread Dough According To Directions.  Place in A Large Bowl Coated
  With Cooking Spray, Turning Once To Coat Top.  Cover & Let Rise in A Warm
  Place (85 Degrees) Free From Drafts, 1 Hour OR Until Doubled in Bulk.
  Combine Egg White & 1 t. Water, Blending Well.  Divide Dough Into 6 Equal
  Portions. Roll Each Portion To A 7 Inch Circle.  Place 1/2 C. Turkey
  Mixture in Center Of Each Circle.  Brush Edges Of Dough With Egg White
  Mixture, Fold in Half & Seal Edges. Gently Shape Into An Oblong Ball. Place
  Seam Side Down On A Baking Sheet Coated With Cooking Spray. Brush Tops With
  Egg White Mixture; Sprinkle With Sesame Seeds. Bake At 400 F. For 18 To 20
  Min. OR Until Golden Brown. Serve Warm OR At Room Temperature.
    Serve With 3 T. Cucumber-Yogurt Sauce.
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Honey-Apple Glazed Turkey Breast
 Categories: Poultry
   Servings: 12
 
    1/3 c  Honey                                    & Undiluted
      1 tb Dry Mustard                         1    (6 1/2 To 7 Lbs.) Turkey
      1    (6 Oz.) Can Frozen Apple                 Breast Skinned
           Juice Concentrate, Thawed      
 
  Combine Honey, Mustard & Apple Juice in A Small Bowl, Stirring Well;Set
  Aside. Place Turkey Breast On A Rack in A Roasting Pan; Insert Meat
  Thermometer Into Meaty Portion So That It Does Not Touch The Bone. Baste
  With The Honey Mixture.  Cover & Bake At 325 For 1 Hour. Uncover & Bake An
  Additional Hour OR Until Meat Thermometer Registers170 Degrees, Basting
  Frequently With Honey Mixture. Let Cool 10 To 15 Min. Before Slicing. (Fat
  1.9. Chol. 72.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Spicy Italian Patties
 Categories: Italian, Poultry
   Servings:  4
 
      1 cn (8 Oz.) Tomato Sauce                1 lg Clove Garlic Minced
      2 ts Italian Seasoning                   1 ts Fennel Seeds
    1/4 ts Salt                              1/2 ts Crushed Red Pepper
      1 lb Ground Turkey Raw              
 
  Combine Tomato Sauce, 1 t. Italian Seasoning & 1/8 t. Salt in A Small
  Saucepan.  Cover & Cook Over Medium Heat Until Hot; Set Aside & Keep Warm.
  Combine Turkey, Garlic, Remaining 1 t. Italian Seasoning, Fennel Seeds,
  Pepper & 1/8 t. Salt. Stir Until Blended. Divide Mixture Into 4 Equal
  Portions & Shape Into 1/2 in. Thick Patties. Coat A Largenonstick Skillet
  With Cooking Spray; Place Over Medium Heat Until Hot. Add Patties & Cook
  About 9 Min. OR Until Done, Turning Once. Place Patties On A Serving
  Platter; Top With Sauce. 211 Cal. Per Patty & 1/4 C. sauce
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Turkey Almond Stir Fry
 Categories: Oriental, Poultry
   Servings:  4
 
  1 1/4 lb Turkey Breast                       1 pk (6 Oz.) Pea Pods
           Tenderloins                       3/4 c  Chicken Broth
      1 tb Oil                                 1 tb Cornstarch
      1 md Onion Thinly Sliced                 2 tb Soy Sauce
      1    Stalk Celery Cut Into Thin        1/4 ts Ground Ginger
           Slices                            1/3 c  Toasted Slivered Almonds
      2 c  Sliced Mushrooms               
 
  Cut Turkey Into 1-Inch Cubes.  Salt & Pepper Lightly To Taste. Spray
  Cooking Spray in Large Skillet OR Wok. Add Oil.  Heat Oil Until Hot Over
  Med-High Heat. Add Turkey.  Stir-Fry Until No Longer Pink, About 3 Min. Add
  Onion & Celery; Stir Fry 1 Min. Add Mushrooms; Stir Fry 1 Min. Add Pea
  Pods, Stir Fry 1 Min. Longer. Mix Broth, Cornstarch, Soy Sauce & Ginger.
  Stir Into Turkey Mixture. Heat To Boiling, Stirring Constantly. Boil & Stir
  1 Min. Top With Almonds.Serve With Rice.
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Turkey Breast- Orange Blackberry Relish
 Categories: Poultry
   Servings: 15
 
      1 md Size Orange, Seeded &                    Thawed & Drained
           Coarsely Chopped                  1/4 c  Water
    1/3 c  + 2 T. Frozen Orange                1    (6 Lb.) Turkey Breast
           Juice Concentrate Thawed &               Skinned
           Undiluted & Divided                12    Leaf Lettuce Leaves
    1/4 c  Firmly Packed Brown Sugar           2    Medium Size Oranges Cut
      2 tb Cornstarch                               Into 1/4 Inch Slices
      1    (16 Oz.) Pkg. Frozen            2 1/2 tb Relish.
           Unsweetened Blackberries,      
 
  With Knife Blade in Processor, Add Chopped Orange.  Process 1 1/2 Min. OR
  Unti Finely Chopped.  Place Chopped Orange in A Medium Non- Aluminum
  Saucepan.  Add 2 T. Orange Juice Concentrate, Brown Sugar, Cornstarch &
  Thawed Blackberries; Stirring Gently.  Place Over Medium-Low Heat & Cook 7
  Min. OR Until Mixture Thickens, Stirring Constantly.Place in A Medium Bowl;
  Cover & Chill.
   Combine Remaining 1/3 C. Orange Juice Concentrate & 1/4 C. Water. Set
  Aside. Place Turkey Breast On A Rack Covered With Cooking Spray & Place
  Rack in A Shallow Rosting Pan.  Insert Meat Thermometer Into Meaty Portion,
  Making Sure It Does Not Touch The Bone.  Baste Turkey Breast With Orange
  Juice Mixture. Cover & Bake At 325 F. For About 1 Hour. Uncover & Bake
  Turkey Breast An Additional Hour OR Until Meat Thermometer Registers 170
  F., Basting Frequently With Orange Juice mixture. Place Turkey Brest On A
  Lettuce Lined Serving Platter; Cover Loosely With Foil & Let Stand About 15
  Min. Before Slicing.  Arrange Orange Slices Around Turkey Slices & Serve
  Relish With Turkey. 201 Cal. Per 3 Oz. Turkey &
   (Fat 3.1.  Chol. 59.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Turkey Breast-Spinach Rice Dressing
 Categories: Poultry, Rice
   Servings: 12
 
      1    (5 Lb.) Turkey Breast,              1 tb Oleo
           Boned & Skinned                   1/4 ts Dried Summer Savory
      1 c  Minced Onion (1 Medium)           1/4 ts Salt
      1 c  Sliced Mushrooms                  1/4 ts Pepper
      3 c  Coooked Brown Rice                  2    Egg Whites Slightly Beaten
      2 tb Fine, Dry Breadcrumbs               1 pk Frozen Spinach Drained
      2 cl Garlic, Minced                           And Thawed.
      1 ts Dried Basil                    
 
  Trim Fat From Breast, Remove Tendons.  Place Outer Side Of Turkey Breast On
  Plastic Wrap, Bone Side Up.  Starting From Center, Slice Horizontally
  Through Thickest Part Of Each Side Of Breast Almost To, But Not Through,
  Outer Edge.  Flip Cut Pieces Over To Enlargebreast. Place Plastic Wrap Over
  Breast, Flatten To A More Even Thickness. Place Loose Edges Of Breast Over
  Thinner Portions. Set Aside. Coat A Large Nonstick Skillet With Cooking
  Spray. Place Over Medium-High Heat Until Hot. Add Onions & Mushrooms; Saute
  Until Tender.  Remove From Heat.  Add Rice & Next 10 Ingredients, Stir
  Well.  Spread Spinach Mixture in Center Of Turkey Within 2 Inches Of Sides;
  Roll Up Jellyroll Fashion, Starting With The Short Side, To Approximately
  An 11 X 6 Inch Roll.  Secure At 2 Inch Intervals, Using Heavy String.
  Place, Seam Side Down, in A Shallow Roasting Pan Coated With Cooking Spray.
  Brush Turkey Breast Lightly With Oleo.  Bake, Uncovered At 325 F. For 2
  Hours, Basting Occasionally With Remaining Oleo.
   Place Turkey Breast On A Serving Platter.  Let Stand 10 Min. Before
  Slicing.  Remove String.  Cut Turkey Roll Into Slices.  Place On Individual
  Plates.
   (Fat 4.4.  Chol. 59.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Turkey Cutlets Milanaise
 Categories: Italian, Poultry
   Servings:  4
 
      2    (1 Oz.) Slices French Bread         8    (2 Oz.) Turkey Breast
           OR Other Firm White Bread                Cutlets
           Cubed                               2 tb Flour
    1/4 c  Grated Parmesan                     1 tb Chopped Fresh Parsley
      1    Egg Beaten                               Lemon Wedges
      1    Egg White                      
 
   With Knife Blade in Processor, Add Bread Cubes.  Process About 30 Sec. OR
  Until Crumbs Are Fine.  Spread Crumbs On An Ungreased Baking Sheet. Bake At
  350 For 7 Min. OR Until Crumbs Are Lightly Browned. Combine 1 C. Bread
  Crumbs & Parmesan Cheese in A Shallow Bowl; Reserving Remaining Crumbs For
  Another Use.  Set Aside. Combine Egg & Egg White in A Shallow Bowl. Set
  Aside. Pound Each Turkey Cutlet To 1/4 in. Thickness. Sift Flour Over Both
  Sides Of Cutlets.  Dip Cutlets in Egg Mixture; Dredge in Breadcrumb
  Mixture. Place Cutlets On A Baking Sheet Coated With Cooking Spray. Bake At
  450 For 8 Min.  Sprinkle With Chopped Parsley & Serve With Lemon Slices.
  (Fat 6.1.  Chol. 131.)
 
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---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Turkey Vegetable Stir-Fry
 Categories: Oriental, Poultry
   Servings:  4
 
      1 tb Cornstarch                          4    Green Onions Minched
      2 tb Soy Sauce                           1    Stalk Celery Diagonally
    1/4 ts Ground Ginger                            Sliced
      1    (10 1/2 Oz.) Can Chicken            1    (6 Oz.) Pkg. Snow Peas
           Broth                                    Thawed
      1    Carrot, Cut Into Julienne           2 c  Coarsely Chopped Cooked
           Strips,                                  Turkey Breast
      2 tb Vegetable Oil                       2 c  Brown Rice Cooked
      2 c  Sliced Mushrooms                    2 tb Silvered Almonds Toasted
 
   Combine Cornstarch, Ginger, Chicken Broth & Soy Sauce in A 2 Cup Glass
  Measure.  Stir Well. Microwave Uncovered At High 2 To 3 Min. OR Until
  Thickened, Stirring Every 30 Seconds. Set Aside.
   Combine Carrot & Oil in A 2 1/2 Quart Casserole. Cover With Plastic Wrap;
  Microwave At High 1 To 2 Min. OR Until Carrot Is Crisp-Tender. Stir After 1
  Min.  Add Mushrooms, Onions & Celery.  Microwave Uncovered At High For 1 To
  2 Min.; Stir Well.  Add Soy Sauce Mixture, Snow Peas & Turkey; Stir Well.
  Microwave At High 2 To 3 Min ; Stir.After 30 Seconds. Serve Over Rice.
  Garnish With Almonds.
   358 Cal. Per 1 C. Turkey Mixture & 1/2 C. Rice.  Fat 12.2. Chol. 49.
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Turkeyburgers Parmigiana
 Categories: Sandwiches, Poultry
   Servings:  4
 
    1/4 c  Chicken Broth                       1 cl Garlic Minced
      1 cn (8 Oz.) Tomato Sauce              1/2 c  Italian Seasoned
    1/2 ts Oregano                                  Breadcrumbs
      1 lb Ground Raw Turkey                 1/2 c  ( 2 Oz.) Shredded
    1/4 c  Minced Fresh Parsley                     Mozzarella
    1/4 ts Poultry Seasoning                        Parsley Sprigs
    1/8 ts Pepper,                        
 
  Combine Chicken Broth, Tomato Sauce & Oregano in A Small Bowl. Stir & Set
  Aside. Combine Turkey, Parsley, Poultry Seasoning, Pepper & Garlic in A
  Medium Bowl.  Stir Until Well Blended. Divide Mixture Into 4 1/2 Inch Thick
  Patties.  Sprinkle Breadcrumbs On A Sheet Of Waxed Paper; Press Patties in
  Breadcrumbs, Lightly Coating Each Side.  Place Patties in A Shallow Baking
  Dish Coated With Cooking Spray.  Bake At 450 For 8 Min. Drain. Turn Patties
  Over; Spoon Tomato Mixture Evenly Over Patties. Bake An Additional 8 Min.
  OR Until Sauce Is Bubble. Sprinkle Patties With Cheese, Bake 1 Additional
  Minute OR Until Cheese Melts. (About 280 Cal. Per Patty & 1/4 C. Sauce.)
  Fat 13.3, Chol. 80.
 
-----
 
---------- Recipe via Meal-Master (tm) v7.04
 
      Title: Apple-Cranberry Chutney
 Categories: Chutney
   Servings:  2
 
      2 c  Peeled, Chopped Rome                1 tb Grated Orange Rind
           Apples (About 2 Medium)             2 tb Cider Vinegar
      1 c  Cranberries                       1/4 ts Ground Cloves
    1/4 c  Golden Raisins                    1/4 ts Ground Nutmeg
      2 tb Brown Sugar                       1/4 ts Ground Cinnamon
 
  Combine All Ingredients in A Nonaluminum Saucepan.  Place Over High Heat.
  Bring To A Boil, Stir Constantly.  Reduce Heat & Simmer Uncovered 15 Min.
  OR Until Apples Are Tender.  Remove From Heat & Let Cool. With Knife Blade
  in Processor, Add Cranberry Mixture. Process, Pulsing 1 OR 2 Times Until
  Combined.  Place in A Medium Bowl. Cover& Chill.
   (Fat 0.  Chol. 0.)
 
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