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Cookbook Reviews
Lean And Luscious by Bobbie Hinman & Millie Snyder
Copyright 1987 -- Prima Publishing
ISBN 0-914629-22-0 Hardback
ISBN 0-914629-20-4 Paperback
The book jacket quips "Over 400 easy-to-prepare, delicious recipes for today's low-fat lifestyle. Each recipe includes at-a-glance nutritional breakdown."
Lean and Luscious is a wonderful collection of lean but REAL foods. With each recipe providing calorie counts and nutritional data, it makes planning menus for diabetics and dieters a snap.
None of the recipes contain hard to find ingredients and they are foods the whole family will love. Who would think they could serve Chocolate Peanut Butter Brownies to a dieter? But with 158 calories, it is now a possibility.The book is broken down into 17 tempting chapters followed by a Spice chart -- an ingenious little guide to flavor combinations. The authors list the spices and then check what sorts of dishes the spice accompanies. For example, curry is listed as complimenting fish, meal, and poultry.
I highly recommend this cookbook, especially if you are on a restricted diet or are cooking for those who are restricted.
Order Lean and Luscious
hardcover - $12.76Sample Recipes:
* Exported from MasterCook *
Baked Potato Topper (Doubles As A Salad Dressing)
Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Lean And LusciousAmount Measure Ingredient -- Preparation Method
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1 Cup plain lowfat yogurt
1/2 Tsp. dill weed
1 1/2 Tsp. dried chives
1/4 Tsp. salt
1/8 Tsp. pepper
2 Tsp. imitation bacon bitsCombine all ingredients and mix well. Chill.
Make 8 servings (2 Tbsp. each serving)
Each serving provides: 20 calories, 2 g protein, 1 g fat, 2 g
carbohydrate, 111 mg sodium, 2 mg cholesterol
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* Exported from MasterCook *
Chili-Cheddar Cheese Ball
Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Lean And LusciousAmount Measure Ingredient -- Preparation Method
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8 Ounces grated cheddar cheese
2 Tbsp. minced onion flakes
1 Packet instant beef flavored broth mix
2 Tbsp. lemon juice
2 Tbsp. reduced-calorie margarine
2 Tsp. reduced-calorie margarine -- additional
1 Tbsp. bottled chili sauce
1 Tsp. dry mustardIn large bowl, combine all ingredients. Mix with a fork until well
blended. Shape mixture into large ball or 4 small balls. Chill several
hours.
To serve, spread on toast or crackers.Makes 4 servings.
Each serving provides: 277 calories, 15 g protein, 23 g fat, 4 g
carbohydrate, 692 mg sodium, 60 mg cholesterol
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* Exported from MasterCook *
Chocolate Upside-Down Pudding
Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Lean And LusciousAmount Measure Ingredient -- Preparation Method
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1 1/2 Cups water
1 Envelope unflavored gelatin
2/3 Cup nonfat dry milk
2 Tbsp. unsweetened cocoa
1 Tsp. vanilla butternut flavor
7 Tsp sugar -- or sweetener
equivalentPlace 1/2 of the water in a small saucepan. Sprinkle gelatin over water
and let soften a few minutes. Heat, stirring frequently, over low heat,
until gelatin is completely dissolved.
Place remaining ingredients in a blender container. Add gelatin mixture.Blend just until smooth, about 5 to 10 seconds.
Pour mixture into 4 custard cups. Let them sit at room temperature for 5
minutes. Chill until firm.
To serve, dip each cup in hot water for 20 seconds and unmold onto a
serving dish.
Makes 4 servings.
Each serving provides: 63 calories, 7g protein, 1 g fat, 8 g
carbohydrate, 68 mg sodium, 2 mg cholesterol
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* Exported from MasterCook *
Fruit Soup
Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Lean And LusciousAmount Measure Ingredient -- Preparation Method
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2 Cups fresh strawberries -- or frozen,
unsweetened
1 1/2 Cups nonfat dry milk
1/2 Cup cold water
1 Tsp. vanilla extract
6 Tsp. sugar -- or sugar equivalent
1/4 Cup cold orange juice -- unsweetened
4 mint sprigs to garnishIn a blender container, combine strawberries, dry milk, water, vanilla and
sweetener. Blend until smooth. Pour into a bowl and chill.
At serving time, add orange juice and beat mixture with a wire whisk untilsmooth. Pour into soup bowls. Garnish each with a sprig of mint.
Serves 4
Each serving provides: 123 calories, 10 g protein, 1 g fat, 20 g
carbohydrate, 132 mg sodium, 4 mg cholesterol
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* Exported from MasterCook *
Honey Crunch Chicken
Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Lean And LusciousAmount Measure Ingredient -- Preparation Method
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1 1/4 Pounds boneless chicken parts -- skin removed
2 Tbsp. plus 2 tsp. reduced-calorie mayonnaise
1 1/2 Ounces Grape-Nuts -- crushed
1 Tbsp. honey
1 Tsp. honey -- additionalWash chicken and pat dry. Place in a small shallow baking pan. Using a
pastry brush, spread mayonnaise over both sides of chicken. Sprinkle
crushed cereal evenly over top side of chicken. Drizzle evenly with
honey.
Preheat oven to 375°. Let chicken stand at room temperature for 10
minutes.
Bake, uncovered, 45 minutes.Makes 4 servings
Each serving provides: 255 calories, 32 g protein, 7 g fat, 15 g
carbohydrate, 258 mg sodium, 103 mg cholesterol
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* Exported from MasterCook *
Italian Baked Spaghetti Squash
Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Lean And LusciousAmount Measure Ingredient -- Preparation Method
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2 Cups cooked -- drained spaghetti
squash
8 Oz. tomato sauce -- canned
1/2 Tsp. dried oregano
1/8 Tsp. garlic powder
1 Tbsp. Parmesan cheese -- grated
1 Tsp. grated Parmesan cheese -- additionalPreheat oven to 375°. Place spaghetti squash in a 1-quart casserole that
has been sprayed with a nonstick cooking spray.
Combine tomato sauce, oregano, and garlic powder and pour evenly over
squash. Sprinkle evenly with Parmesan cheese.
Bake 20 minutes until hot and bubbly.*Note: to cook squash, cut in 1/2 lengthwise. Remove seeds. Bake,
cut-side down in baking pan containing 1 to 2 inches of water for 45
minutes at 350°. Drain, pull strands free with a fork.Makes 4 servings
Each serving provides: 47 calories, 2 g protein, 1 g fat, 9 g
carbohydrate, 330 mg sodium, 1 mg cholesterol
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* Exported from MasterCook *
Meatloaf Florentine
Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Lean And LusciousAmount Measure Ingredient -- Preparation Method
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3/4 Cup tomato sauce
1/2 Tsp. dried oregano
1/8 Tsp. garlic powder
1/4 Tsp. dried basil
1/8 Tsp. pepper
1 Pound lean ground beef
1/4 Cup seasoned Italian bread crumbs
2 Tbsp. seasoned Italian bread crumbs -- additional
10 Ounces frozen chopped spinach -- thaw, drain well
4 Ounces Mozzarella cheese -- shredded
1 Tbsp. Parmesan cheese -- gratedPreheat oven to 350°
In a small bowl, combine tomato sauce and spices.
In a large oney
1/4 cup plus 2 Tbsp. plain lowfat yogurtPreheat oven to 375°.
In a small bowl, combine flour, baking soda, broth mix and onion flakes.
In a larger bowl, combine remaining ingredients, beating with a fork untilblended.
Add dry ingredients to wet mixture. Mix with a spoon until all
ingredients are moistened. Knead dough a few times until it holds
together.
Divide dough evenly into 6 nonstick muffin cups.
Bake 12 minutes, until golden. Remove rolls to a rack to cool, or serve
hot.Makes 6 servings
Each serving provides: 154 calories, 5 g protein, 5 g fat, 22 g
carbohydrate, 219 mg sodium, 47 mg cholesterol
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* Exported from MasterCook *
Onion Rolls
Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Lean And LusciousAmount Measure Ingredient -- Preparation Method
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1 Cup all-purpose flour
2 Tbsp. all-purpose flour -- additional
3/4 Tsp. baking soda
1 Packet instant beef flavored broth mix
1 Tbsp. minced onion flakes
2 Tbsp. margarine -- melted
1 egg
2 Tsp. honey
1/4 cup plus 2 tablespoons plain lowfat yogurtPreheat oven to 375 degrees.
In a small bowl, combine flour, baking soda, broth mix and onion flakes.
In a larger bowl, combine remaining ingredients, beating with a gork until well blended.
Add dry ingredients to wet mixture. Mix with a spoon until all ingredients are moistened. Knead dough a few times until it holds together.
Divide dough evenly into 6 nonstick muffin cups.
Bake 12 minutes, until golden. Remove rolls to a rack to cool, or serve hot.Each serving provides
154 calories,
1 bread
1 fat
30 additional calories
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* Exported from MasterCook *
Peanut Butter Bread
Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Lean And LusciousAmount Measure Ingredient -- Preparation Method
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3/4 Cup all-purpose flour
1 Tsp. double acting baking powder
1/4 Tsp. salt
1/4 Tsp. ground cinnamon
1/8 Tsp. ground mace
6 Tsp sugar -- or sweetener
equivalent
1/4 Cup peanut butter
3 Tbsp. peanut butter -- additional
1 egg -- slightly beaten
1 Tsp. vegetable oil
1 Tsp. vanilla extract
1/2 Cup skim milkPreheat oven to 350°.
In a medium bowl, soft flour, baking powder, salt, cinnamon and mace. Addsweetener, peanut butter, egg and oil. Mix well with a fork until well
blended. Mixture will be dry.
Add vanilla to milk. gradually add milk to peanut butter mixture, mixing
well with a fork until mixture is well blended.
Place in a non-stick 4x8 inch loaf pan.
Bake 30 minutes until lightly browned.
Cool in pan on rack. Slice to serve.Makes 8 servings.
Each serving provides: 149 calories, 6 g protein, 8 g. fat, 13 g
carbohydrate, 221 mg sodium, 35 mg cholesterol
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* Exported from MasterCook *
Tofu Cheddar Squares
Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Lean And LusciousAmount Measure Ingredient -- Preparation Method
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2 Tbsp. margarine
1/4 Cup plus 1 Tbsp. dry bread crumbs
12 Ounces tofu -- soft or firm
4 eggs
4 Ounces cheddar cheese -- grated or cubed
1 Tbsp. all-purpose flour
2 Tbsp. minced onion flakes
2 Tsp. honey
1/2 Tsp. dry mustard
salt and pepper -- to taste
1 Tsp. dried parsley flakesPreheat oven to 350°.
Melt 4 tsp. of the margarine and spread in the bottom of an 8-inch square
baking pan. Sprinkle evenly with 3 Tbsp. of the bread crumbs. Bake 8
minutes. Remove from oven.
In a blender container, combine tofu, eggs, cheese, flour, onion flakes,
honey, dry mustard, salt and pepper. Blend until smooth. Pour mixture
over the baked crumbs.
Sprinkle evenly with remaining crumbs and parsley flakes. Dot with
remaining margarine.
Bake 25 to 30 minutes until lightly browned
Cool 5 minutes. Cut into squares, serve hot.Makes 4 servings
Each serving provides 361 calories, 21 g protein, 25 g fat, 15 g
carbohydrate, 379 mg sodium, 304 mg cholesterol
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