Printed by: LEHEY_GREG @ESSG Sent: 19 Aug 86 22:16 From: STOBING_CHUCK @MKT To: LEHEY_GREG.COSIG @ESSG Cc. GUYADER_PATTY @MAPLE Subject: * COSIG * Diet Receipe for Patty, Stuffed Chicken Hi Patty , I know that stuffed feeling after vacation, so, in keeping, here is "STUFFED CHICKEN ROLL", about 220 calories per serving (4 servings). Ingredients: 1 tablespoon margarine 1/2 cup diced onion 1 garlic clove, minced 1 cup each chopped mushrooms and well drained cooked/chopped spinach 1/4 cup skim ricotta cheese 3 tablespoons seasoned dried bread crumbs 1/2 teaspoon salt 1/4 teaspoon pepper 1 skinned and boned chicken breast (about 14 ozs) 1/4 cup dry white wine 1 packet instant chicken broth and seasoning mix, dissolved in 1 cup hot water 1 tablespoon water 1 teaspoon cornstarch 1. In skillet heat margarine until bubbly and hot; add onion and garlic and saute until softened. Add mushrooms and saute until browned, about 5 minutes; stir in spinach, cheese, bread crumbs, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Remove from heat; set aside and let cool. 2. Between two sheets of plastic wrap, pound chicken breast to 1/4 inch thickness. Remove top sheet of plastic wrap and sprinkle chicken with remaining 1/4 teaspoon salt and 1/8 teaspoon pepper; spread with cooled spinach mixture, leaving a 1-inch border on all sides. 3. Preheat oven 350 degrees. Carefully roll chicken breast lengthwise to enclose filling and tie with twine or skewers, transfer to 2 inch baking pan (8"x8"). Add wine and dissolved broth mix, cover pan with foil and bake 40 minutes. Remove foil and continue baking, basting with pan juices, until chicken is tender, usually 10-15 more minutes. 4. Remove chicken roll to a platter and keep warm. In a small saucepan bring juices to a boil. Combine water and cornstarh, stirring to dissolve cornstarch; stir into pan juices and cook, stirring constantly, until mixture is slightly thickened. Pour over chicken roll. This is great and nobody knows it is good for them. Bon appetite. Chuck Stobing Printed by: LEHEY_GREG @ESSG Sent: 20 Aug 86 00:20 From: JOHNSTON_NEIL @MKT To: DL.COSIG @ESSG Subject: COSIG: Not diet, HEALTHY!!! Hi all, As a former fat person, I don't like to even HEAR the word DIET! I have stumbled upon some cooking techniques that are very simple, delicious, and very healthy. They emphasize not using EXCESS amounts of fat & sugar during cooking. You'd be surprised how even an ordinary recipe tastes just as good with 1/2 the fat and 1/2 the sugar, which leads one to wonder whether most recipes have the amounts of fats & sugars in them just because whoever-invented-the-dish's-Mom always cooked that way. Try this simple, but delicious chicken recipe next time you have some boneless chicken breasts thawed out in the fridge, AND are short on time: Mexican Oven Fried Chicken ========================== 1 Boneless Chicken Breast per person 1/2 cup corn meal 1 tsp chili powder 1 tsp leaf oregano 1/4 tsp salt 1/2 tsp white pepper (you may substitute 1/4 tsp black pepper if you like) 1 "heaping" teaspoon of Diet Margarine per Chicken Breast ** ** ** Preheat oven to 350 degrees F Melt Diet Margarine in a skillet. (If you don't have Diet Margarine, melt for EACH Chicken Breast 1/2 rounded tsp regular margarine or butter in 1/2 tsp water. Melt on low heat, and blend well (use a wire whisk if you have one).) On a plate, mix Corn Meal, Chili Powder, Salt & Pepper. Partially Crush Leaf Oregano between your palms, & add to the mixture. Mix well. Remove skin from Chicken Breast, and rinse under cold water. Do not dry. Roll each Chicken Breast in Cornmeal mixture, coating all sides well. Lay each Chicken breast in a shallow baking pan. Drizzle melted Diet Margarine (or butter/water mix) evenly over top of each Chicken Breast. Bake for 20 minutes at 350 degrees F. While the Chicken is baking, make some of your favorite steamed rice, and a good portion of vegetables for a side dish. (I've got a great Mexican Rice recipe which I'll give later). Serve with a Glass of semi-dry white or rose wine. The Chicken comes out moist, tender, very flavorful, and the coating is crisp and slightly spicy. Very low-cal. ENJOY! mmmmmmmmmmmm...... Neil Johnston Copied By: LEHEY_GREG @ESSG SENT: 88-02-25 16:41 FROM: MOORER_BRANDY @EASY TO: DL.COSIG @ESSG SUBJECT: 3:COSIG: reply to diet request In Reply to: 88-02-24 18:26 FROM WEIGL_BOB @BALT 3:COSIG: Help! Diet needed... See attached message. ------------------------ ORIGINAL ATTACHMENT ------------------------ SENT: 88-02-24 18:26 FROM: WEIGL_BOB @BALT TO: DL.COSIG @ESSG SUBJECT: 3:COSIG: Help! Diet needed... Since I've joined COSIG (just a short while) and tried all of these great recipes, I've gained 7 pounds!!! In lieu of dropping out of COSIG (don't really want to), could I ask if there is a sub-category of recipes that would be oriented towards the low-calorie, low-fat, more-in-the-health area type of recipes ??? Could we identify the caloric content of our recipes ?? (or am I being unrealistic ?? please help (comments). ------------------------ TEXT ATTACHMENT ---------------------------- SENT: 88-02-25 16:41 FROM: MOORER_BRANDY @EASY Copied By: MOORER_BRANDY @EASY SENT: 88-02-25 10:07 FROM: MOORER_BRANDY TO: WEIGL_BOB @BALT SUBJECT: 3:COSIG: Help! Diet needed... In Reply to: 88-02-24 12:26 FROM WEIGL_BOB @BALT 3:COSIG: Help! Diet needed... Dear Bob, I am sure there would be a lot of interest in a healthful cooking subset of COSIG. Like you I just joined, but am also interested in recipes that will make my whole body feel good, not just my tastebuds. I'm especially interested in vegetarian recipes, because I eat less fish and poultry than I used to (I gave up red meat four years ago) and I'm not yet used to cooking all vegetable dishes. For now, let me suggest my favorite alternative to a fattening dessert: try a fresh fruit salad (all the best looking fruit that you can find at your market, different seasons will yield different taste combinations) with this light and tasty dressing: lowfat lemon or plain yogurt very ripe banana pineapple juice cinnamon ginger nutmeg cloves Mix the first three ingredients until you have the consistency you want (I usually use 1 cup of yogurt, 1 banana, and about 1/2 cup of juice). Then add a pinch of each of the spices. Sorry, but I don't know the caloric count (it'll vary). I don't believe in counting calories. But this dessert is high in vitamins and fiber, low in sodium, fat, and cholesterol, and very tasty. I often serve it at parties and it is popular with people who aren't dieting at all. One last note, in case you're interested, the two diet books that I have found to be the most helpful were recommended to me by a friend who is a nutritionist. They are "FIT FOR LIFE" by Harvey and Marilyn Diamond and "RAW ENERGY" by Leslie and Susannah Kenton. The diets are similar and emphasize eating mostly fresh uncooked fruits and vegetables. My husband and I have followed the controversial Fit for Life program for about four months now. We are both very active and neither of us wanted to lose weight, we just wanted to have more energy. Well, my husband lost 20 pounds and I lost 7. We both feel much better when we stick to the diet. (We generally try to be very good during the week and a little more lenient on the weekends.) Hope this is helpful. I'll pass on more good recipes to the whole group as I find them. Yours in health, Brandy ------------------------ ORIGINAL ATTACHMENT ------------------------ SENT: 88-02-24 12:26 FROM: WEIGL_BOB @BALT TO: DL.COSIG @ESSG SUBJECT: 3:COSIG: Help! Diet needed... Since I've joined COSIG (just a short while) and tried all of these great recipes, I've gained 7 pounds!!! In lieu of dropping out of COSIG (don't really want to), could I ask if there is a sub-category of recipes that would be oriented towards the low-calorie, low-fat, more-in-the-health area type of recipes ??? Could we identify the caloric content of our recipes ?? (or am I being unrealistic ?? please help (comments).