1. Ukrainian
Beef Strogonov
2. Ultimate
Pasta Salad
3. Ultimate
Turtle Cheesecake
4. Unfried
Rice [Low Fat]
5. Uptown
Peach Smoothie [Low Sodium-Low
Calorie-Low Cholesterol ]
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1. Recipe: Ukrainian Beef
Strogonov
Categories: Ethnic, Beef, Maindish,
Ukrainian, Dairy
Yield: 6 Servings
3 lb Filet mignon tips
1 c Onion finely chopped
4 tb Butter unsalted
1 1/2 lb Mushrooms small 1/2" or
smaller
2/3 c Heavy cream
3/4 c Sour cream or plain yogurt*
2 1/4 ts Dijon mustard
2 tb Dill fresh, chopped fine
1 1/2 tb Fresh parsley
2/3 c Beef stock
Salt & pepper to taste
2 3/4 ts Flour
Slice the beef into thin strips approx.
1 1/2" - 2" in length. Heat a
large cast iron skillet over high heat
and add the meat a few stripos at a time
to sear the meat. Remove the meat from
the heat and set aside. Reduce the heat
in the skillet to medium and melt the
butter. Add the onion, saute', until
soft <approx. 4-5 minutes>. Raise
the ehat to med-high, add the mushrooms,
saute;, stir frequently, cook for 15 -
20 minutes. Lower heat to med-low
sprinkle in the flour, stir well for 1-3
minutes. Stir in the stock, cream, sour
cream, & mustard. Cover, reduce heat
to low and simmer for for 5-7 minutes.
DO NOT ALLOW TO BOIL! Return the meat to
the skillet, mix with sauce, stir in the
dill & parsley, and serve.
Source: FreeGroups.net
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2. Recipe: Ultimate Pasta Salad
Categories: Salads, Pasta
Yield: 8 Servings
1 lb Pasta; * see note
8 oz Italian salad dressing
1 c Sliced ripe Kalamata olives
OR green olives w/pimientos
-- Garnishes---
Leaf lettuce
Parmesan cheese
(whole) Olives
1 lg Tomato; seeded & chopped
Fresh parsley sprigs
-- Herb Garlic Mayonnaise---
1 1/2 c Mayonnaise; or less
2 tb Olive oil
2 tb Red wine vinegar
1/2 c Chopped fresh parsley
2 Cloves Minced garlic
OR
1/4 ts Garlic powder
2 tb Chopped green or red onion
1 tb Snipped fresh basil OR
1 ts Dried basil
1 tb Snipped fresh oregano OR
1 ts Dried oregano
1/2 ts Freshly ground black pepper
Spiral, mostaccioli, or vermicelli
suggested.
Begin the salad the day before serving.
Cook pasta, drain, rinse with cold water
and drain again. Toss with commercial
Italian dressing and olives. Cover and
chill overnight. Since the dressing may
not cover all the mixture may be put in
ziplock plastic bag or tilt bowl to mix
a couple of times while marinating.
About 8 to 12 hours before serving
combine ingredients for Herb Garlic
Mayonnaise. Discard any excess Italian
dressing from pasta, then mix pasta
thoroughly with mayonnaise. Cover and
chill. To serve, line platter or oval
bowl with lettuce leaves, turn out
pasta. Top with Parmesan and garnish
with whole olives, chopped tomato and
parsley. Serves 8 to 10.
Source: "Presentations...a
collection of culinary favorites";
Friends of Lied; Lied Center for the
Performing Arts; University of Nebraska
- Lincoln; Lincoln, Nebraska. Formatted
for Meal Master by: Nancy Filbert -
Prodigy ID - LRCE87A; April, 1997. Lynn
Thomas' notes: Made this 8-14-97.
Omitted garnishes, used 5 cloves garlic,
Kraft fat free Italian Dressing, tuna,
feta cheese, 20 slices cut-up turkey
salami, 15 cherry tomatoes, halved and
used plain rotini. Made the dressing the
day before and the pasta in the morning
and marinated it for 8 hours. This was
the BEST pasta salad I've ever tasted.
Source: FreeGroups.net
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3. Ultimate Turtle Cheesecake
Prep Time: 30 min
Total Time: 5 hrs 40 min
Makes: 16 servings
2 cups OREO Chocolate Cookie Crumbs
6 Tbsp. butter or margarine, melted
1 bag (14 oz.) KRAFT Caramels
1/2 cup milk
1 cup PLANTERS Pecan Pieces
3 pkg. (8 oz. each) PHILADELPHIA Cream
Cheese, softened
3/4 cup sugar
1 Tbsp. vanilla
3 eggs
2 squares BAKER'S Semi-Sweet Chocolate
PREHEAT oven to 325°F if using a
silver 9-inch springform pan (or to 300°F
if using a dark nonstick springform
pan). Mix crumbs and butter; press
firmly onto bottom and 2 inches up side
of pan.
PLACE caramels and milk in small
microwavable bowl. Microwave on HIGH 3
minutes or until caramels are completely
melted, stirring after each minute. Stir
in pecans. Pour half of the caramel
mixture into crust. Refrigerate 10
minutes. Cover and refrigerate remaining
caramel mixture for later use.
BEAT cream cheese, sugar and vanilla
with electric mixer on medium speed
until well blended. Add eggs, 1 at a
time, mixing on low speed after each
addition just until blended. Pour over
caramel layer in crust.
BAKE 1 hour 5 minutes to 1 hour 10
minutes or until center is almost set.
Run knife or metal spatula around side
of pan to loosen cake; cool before
removing side of pan. Refrigerate 4
hours or overnight.
MICROWAVE reserved caramel mixture
on HIGH 1 minute; stir. Pour over
cheesecake. Melt chocolate as directed
on package; drizzle over cheesecake.
Store leftover cheesecake in
refrigerator.
NUTRITION INFORMATION
Nutrition (per serving)
Calories 490 Total
fat 31g Saturated
fat 15g Cholesterol
100mg Sodium
450mg Carbohydrate
47g Dietary fiber
2g Sugars 35g Protein
7g Vitamin A
15%DV Vitamin C
0%DV Calcium
10%DV Iron 10%DV
Source: Nabisco
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4. Recipe: Unfried Rice
Servings: 4
Preparation Time: 10 min.
Cooking Time: 30 min.
Ingredients:
1 egg, beaten
3/4 cup long-grain rice
2 cup Oriental stock or chicken stock
1/4 tsp. garlic powder
1/2 cup carrot\grated, sliced
1/2 cup scallions, thickly sliced
1/2 cup frozen peas
This Recipe is considered:
Low Fat
Cooking Directions:
Heat a heavy nonstick skillet which has
been sprayed with nonstick cooking spray
over medium heat 1 minute. Add egg and
cook until set, stirring often. Set egg
aside. Remove skillet from heat and coat
with cooking spray. Add rice and cook
3-4 minutes, stirring constantly until
browned. Stir in stock, garlic powder
and carrot. Bring to a boil. Reduce heat
to low, cover tightly and simmer 15
minutes. Stir in scallions and peas.
Cook 5 minutes more, or until rice is
tender and liquid is absorbed. Stir in
egg and cook until heated through.
Per Serving: calories 130, fat 2.6g,
calories from fat 18%, protein 6.6g,
cholesterol 46.8mg, dietary fiber 2.1g
Nutrients Exchanges
Calories 130 Milk Exchanges 0.0
Protein 6.6g Vegetable Exchanges 0.5
Carbohydrates 20.8g Fruit Exchanges 0.0
Dietary Fiber 2.1g Bread Exchanges 1.1
Sugar 2.8g Other Carbohydrates/Sugar
Exchanges 0.0
Fat Total 2.6g Lean Meat Exchanges 0.6
Saturated Fat 0.9g Very Lean
Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 1.1g Fat Exchanges
0.1
Poly-unsaturated Fat 0.6g
% Calories from Fat 18%
Cholesterol 46.8mg
Sodium 427.1mg
Vitamins Minerals
Vitamin A 426.1IU Calcium 31.1mg
Thiamin (B1) 0.9mg Copper 0.9mg
Riboflavin (B2) 0.7mg Iron 1.7mg
Niacin (B3) 3.2mg Magnesium 14.9mg
Vitamin B6 0.3mg Manganese 0.4mg
Vitamin B12 0.2mcg Phosphorus 97.7mg
Vitamin C 5.6mg Potassium 235.9mg
Vitamin E 0.7IU Selenium 12.3mcg
Folate 30.3mcg Sodium 427.1mg
Pantothenic Acid 0.6mg Zinc 0.7mg
Source: Nubella
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5. Recipe: Uptown Peach Smoothie
Servings: 2
Preparation Time: 5 min.
Cooking Time: 0 min.
Ingredients:
1 cup fat free milk, or soy milk
1/2 Lbs. can sliced peaches in natural
juice, undrained
1/2 tsp. almond extract
1 cup crushed ice
2 Tbs. fat-free frozen dessert topping
2 tsp. finely choppedslivered almonds
This Recipe is considered:
Low Calorie
Low Cholesterol
Low Sodium
Cooking Directions:
In a blender container, combine milk,
undrained peaches, and almond
extract. Cover and process on Blend for
20 seconds. Add ice. Re-cover
and process on Blend for 25-30 seconds,
or until mixture is smooth.
Evenly pour into glasses. Top each glass
with dessert topping and slivered
almonds. Serve at once.
Per Serving: calories 119, fat 4.2g,
calories from fat 32%, protein 5.4g,
cholesterol 2.2mg, dietary fiber 1.8g
Nutrients Exchanges
Calories 119 Milk Exchanges 0.5
Protein 5.4g Vegetable Exchanges 0.0
Carbohydrates 20.6g Fruit Exchanges 0.9
Dietary Fiber 1.8g Bread Exchanges 0.0
Sugar 18.3g Other Carbohydrates/Sugar
Exchanges 0.0
Fat Total 4.2g Lean Meat Exchanges 0.1
Saturated Fat 1.2g Very Lean
Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 1.6g Fat Exchanges
0.3
Poly-unsaturated Fat 1.3g
% Calories from Fat 32%
Cholesterol 2.2mg
Sodium 71.5mg
Vitamins Minerals
Vitamin A 117.8IU Calcium 167.1mg
Thiamin (B1) 1.4mg Copper 1.4mg
Riboflavin (B2) 0.4mg Iron 1.0mg
Niacin (B3) 1.8mg Magnesium 31.1mg
Vitamin B6 0.7mg Manganese 1.0mg
Vitamin B12 0.5mcg Phosphorus 157.1mg
Vitamin C 5.3mg Potassium 370.8mg
Vitamin E 4.2IU Selenium 1.6mcg
Folate 11.8mcg Sodium 71.5mg
Pantothenic Acid 1.0mg Zinc 1.1mg
Source: Nubella
