8 Jumbo shells (about 5

-ounces) 1 Beaten egg

1 c Low-fat cottage cheese,

-drained 1/2 c Grated parmesan cheese

1/2 c Shredded part-skim

-mozzarella chees (2 ounces) 2 tb Snipped parsley

1/2 ts Dried oregano, crushed

1 ds Ground red pepper

10 oz Can tomatoes with green

-chillies 2 ts Cornstarch

Cook shells for about 18 minutes.
Rinse in cool water; drain well.
Combine egg, cottage cheese, parmesan cheese, mozzarella, parsley,oregano, and red pepper.
Spoon about 1/4 cup into each shell; place shells in a 10 x 6 x 2 inch baking dish.
In a small saucepan combine undrained tomatoes with chilies with cornstarch. Cook and stir over medium heat till slightly thickened and bubbly. Cook 2 minutes more.
Pour sauce over shells in the baking dish. Bake, covered, in a 375 oven about 25 minutes or till heated through.
Makes 4 servings.

320 cal/servings (26% from fat), 23 g pro, 35 g carbo., 9 g fat 2 1/2 meat,

2 bread, 1/2 vegetable, 1/2 fat Source: LowCal Recipes, Better Homes and

Gardens, 1992

2 c Mexican black beans

2 cc Tamarind pulp (see note)

1/3 c Peanut oil

2 Onions, chopped

2 tb Grated fresh ginger

2 tb Minced garlic

1 ts Powdered hot red chile

-peppers 1 ts Freshly ground cumin

1/2 ts Turmeric

1 lg Ripe tomato, finely chopped

2 ts Ground roasted cumin seeds

1 ts Garam masala

Salt to taste 1 c Chopped cilantro leaves

Pick over and wash the beans.
Soak them overnight in cold water to cover.
Soak the tamarind pulp in 2 cups hot water in a nonmetallic bowl for at least 1 hour.
Squeeze the pulp with fingers to extract as much juice as possible.
Strain, pressing the pulp. Discard the residue and reserve the strained juice and pulp.
Heat the oil in a heavy, shallow pan.
Add the onions and cook, stirring frequently, until they turn almost reddish brown, 10 to 12 minutes. Add the ginger and garlic and cook for 5 minutes longer, stirring constantly and scraping the bottom of the pan.
Add the chile pepper, cumin and turmeric, and cook for 10 or 15 seconds.
Stir in the tomatoes and let them cook until they form a sauce and fat separates out.
Drain the beans and add to the pan along with 2 cups water.
Cover and simmer until the beans are almost done.
Check the water level from time to time, and if the b@beans look dry, add small amounts of hot water.
When the beans have finished cooking, there should be plenty of sauce.
Stir in the tamarind, cover and simmer until the beans are very tender.
Stir in the roasted cumin seeds, garam masala, salt and 1/2 cup of the cilantro leaves.
Cover the pan and let rest for at

least 10 minutes.
Reheat and serve garnished with remaining cilantro leaves.
NOTE: Tamarind is available in cake form at Indian markets.
Adapted from Julie Sahni’s “Classic Indian Cooking.” From San Francisco Chronicle, 12/7/88.
Posted by Stephen Ceideburg

1 lb Eggplants, pref.
Chinese

2 ts Salt

1 tb Oil

1 tb Finely chopped garlic

1 tb Finely chopped ginger root

2 tb Finely chopped scallions

2 tb Dark soy sauce

1 ts Dried chile bean sauce, OR

1 -dried red chile

1 tb Bean sauce

1 tb Granulated sugar

1 1/3 c Water

2 ts Chopped scallions (optional)

ROLL-CUT THE CHINESE EGGPLANTS or, if using the regular large variety, trim and cut them into 1-inch cubes.
Sprinkle the cubes with salt and leave in a sieve to drain for 20 minutes, then rinse under cold running water and pat them dry with paper towels.
Heat a wok or large skillet to a moderate heat.
Add the oil and let it heat up for a few seconds, then add the eggplant, garlic, ginger and scallions and stir-fry for 1 minute, until they are thoroughly mixed together.
Now add the rest of the ingredients except for the scallions.
Turn the heat down and cook, uncovered, for 10 to 15 minutes, until the eggplant is tender, stirring occasionally. Return the heat to high and continue to stir until the liquid has been reduced and has thickened slightly.
Turn the mixture onto a serving dish and garnish with the chopped scallion tops.

213 g Canned pink Alaska salmon

2 tb Fromage frais

2 tb Mayonnaise

1/2 ts Finely chopped root ginger

-(fresh) 1/2 ts Ground cumin

1/2 ts Grated lemon rind

2 Garlic cloves; crushed

Salt and white pepper 213 g Canned kidney beans; drained

-OR- haricot beans, drained 100 g Cut French beans

– cooked, drained & cooled 100 g Iceberg lettuce

3 Tomatoes

6 Pitta breads

Drain the can of salmon and flake the fish.
Mix together with the fromage frais, mayonnaise, ginger, cumin, lemon rind, garlic, salt and pepper, kidney and French beans.
Shred the lettuce and chop the tomatoes.
Warm the pitta bread under a hot grill until the pockets puff up.
Split with a knife and fill with the lettuce and tomatoes.
Top with the salmon mixture and serve immediately.
Serves 6.
Approx.
290 kcals per serving From: On the Wild Side - Alaska Canned Salmon Recipes Reprinted with permission from Alaska Seafood Marketing Institute Meal-Master compatible recipe format courtesy of Karen Mintzias

1 1/2 lb Ground beef

1/2 lb Ground pork

1 md Green bell pepper

1 md Onion

1 sm Can jalapeno peppers

1 sm Pack Monterey Jack cheese

1 sm Can spicy tomato sauce

1 pk Meat loaf mix

In a large bowl,combine ground beef and pork.Cut up the pepper and onion in small chunks.Add to the meat mixture.Mix the meat loaf mix as directed on package.Add to mixture and mix well.Place 1/2 of the mixture into a 9 x 12″ roasting pan.Open can of jalapeno peppers and clean out seeds.Place 3 good size peppers on top of the mix in the pan.Cover with thin slices of Monterey Jack cheese.Cover with remaining meat loaf mix.Place in oven @ 350 degrees for 1 1/2 hours.Fifteen (15) minutes before done,pour tomato sauce over top.Serve with mashed potatoes,gravy and a green salad and hot homemade bread.

Stephen Ceideburg 4 Green New Mexican chilies

-or: 1/2 sm Green bell pepper plus:

2 Jalapenos

2 ts Chopped scallions, including

-green tops 2 ts Vegetable oil

3 tb Green peppercorns in brine,

-drained 2 ts All-purpose white flour

1/2 c Dry white wine

1/4 c Skim milk

1 tb Hot-pepper sauce, preferably

-habanero chili sauce 1 tb Chopped fresh dill

4 Salmon steaks, 6 oz each

Note: In place of the fresh chilies, you can use canned green ones, which do not need to be roasted and peeled.
Drain them well. Preheat broiler.
On a foil-lined baking sheet, broil peppers for 7 to 8 minutes, or until blackened, turning once.
Place in a paper bag and set aside until cooled.
Remove skin, stems and seeds.
Chop finely.
In a medium-sized saucepan over medium heat, saute scallions in oil for 2 minutes until softened.
Add green peppercorns and saute for 2 minutes more.
Add flour and cook for 2 minutes, stirring constantly.
Stir in wine and milk and blend well. Add chilies, hot-pepper sauce and dill.
Bring to a boil, reduce the heat and simmer about 5 minutes, or until the sauce has been reduced and thickened.
Broil salmon for 3 to 4 minutes on each side, or until fish flesh is opaque.
Remove the skin from the steaks before serving.
Place some of the sauce on a plate and place the salmon on top of it.
268 CALORIES PER SERVING: 32 G PROTEIN, II G FAT, 4 G

CARBO- HYDRATE; 100 MG SODIUM; 56 MG CHOLESTEROL.
Adapted from The Whole Chile Pepper Book by Dave De Witt and Nancy Gerlach. Copyright 1990 by Dave DeWitt and Nancy Gerlach.
Reprinted by permission of Little, Brown and Company (Inc).
Posted by Stephen Ceideburg

1 tb Sichuan peppercorns, crushed

1 tb Minced fresh ginger

1 tb Minced garlic

6 tb Chinese black soy sauce

4 Scant tablespoons Chekiang

-vinegar or white rice -vinegar 4 1/2 ts Sugar

3 tb Sesame oil

1 ts Chili oil or cayenne pepper

-or Tabasco Mix all.
Process just to blend, pour into a bowl and let stand until the sugar is completely dissolved.
NOTE: The Chenkiang vinegar mentioned is somewhat similar to a thick malt type vinegar though it has more flavor.
It has quite a unique and good taste.
Any good Chinese market should have it.
Posted by Stephen Ceideburg

1 Pastry shell, 9″

1 1/2 c Pumpkin; canned

2 Eggs; beaten

1 c Low-fat milk;

3 tb Liquid cal-free sweetener *

2 tb Brown sugar; packed

1 ts Ground cinnamon;

1/2 ts Ground nutmeg;

1/2 ts Ground ginger;

1/4 ts Salt

1 pn Ground cloves;

Light vanilla ice cream 7%bf * The most common liquid sweetener in Canada is SugarTwin.
3 tb.
is the sweetness equivalent of 12 tb sugar or 3/4 cup.
Prick pastry shell with a fork.
Bake in 450 F oven for 8 min.
Stir together pumpkin, egg, milk, sweetener, sugar and seasonings.
Pour into partially baked pie shell.
Bake in 350 F oven for 50 min or until centre is almost set.
Cool slightly and then refrigerate.
Cut into 8 wedges and serve each with 2 tb.
light vanilla ice cream.
Preparation 15 min, cook 50 min.
1/8 pie with 2 tb light vanilla ice cream, 173 calories 20 g

carbohydrate, 5 g protein, 9 g fat, 1 g fibre 1/2 starchy choice, 1/2 fruit & vegetables choice, 1 milk choice 2%, 1 1/2 Fats & Oils choice Compare with Pumpkin Chiffon Pudding if you want a lighter dessert.
79 calories, 1/2 milk, 1 fat exchange Source: Choice Menus, Marjorie Hollands & Margaret Howard 1993 Canadian Diabetes Assoc.
ISBN 0-7715-9167-5 Shared but not tested by Elizabeth Rodier Oct 93

————————JEANNE JONE’S _COOK IT LIGHT————————
1 1/2 t Cumin

2 14-ounce cans of tomatoe

Puree 1 lg Onion, finely chopped

3 Garlic cloves, minced

1/4 t Salt

1/4 t Freshly ground pepper

1/4 t Red pepper flakes (or red

Chili) to taste 2 t Chili powerd

2 t Oregano (dried and crushed)

1 16-ounce can of red

Enchilada sauce, your choice On mild or hot 1 16-ounce can of beans (I

Used Pintos) 1 16-ounce can of corn

Kernels 1 lb Pasta of your choice 6

oz Reduced or fat-free cheddar Cheese *opti Onal* In a medium to large pot, over medium heat, add cumin and toast until you can smell the seasoning (if using seeds, until golden brown).
Add 3 cups of the tomatoe puree, onion, garlic, salt, pepper, chili and pepper flakes, and oregano.
Mix well, bring to a simmer.
Reduce to a low heat, cook covered for 25 minutes.
Add the remaining ingreadients, excluding the cheese and pasta.
Mix well, cook for 10 minutes, add your cooked pasta.
Or …
place 1 cup of the cooked pasta on a plate and top each serving with the sauce.
Sprinkle each plate with cheese, and serve.
Cilantro spriggs look great as garnish! From: larcherr@craft.camp.clarkson.edu (Roxanne Larcher) Fatfree Digest [Volume 9 Issue 22] July 13, 1994 Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV