Fredericksburg Cooking Academy

Printable Recipe                  

Recipe By     :  Mary Kaye Sawyer Morse
Serving Size  : 9    
Categories    : Dessert

  Amount                           Ingredient

  1 1/2         teaspoons      baking powder
  1                cup                 flour
     1/2           cup               sugar
  2        tablespoons          cocoa — baking
     1/4      teaspoon          salt
     1/2           cup              evaporated skim milk
  1           teaspoon           canola oil
  1           teaspoon           vanilla extract — pure
  1                                      egg white
     1/4           cup             semisweet chocolate chips — melted
  1                cup               packed brown sugar
     1/4           cup            cocoa — baking
  1 3/4           cups          hot water
     1/4           cup            instant cappuccino-flavored coffee mix — (2 envelopes)

• combine the baking powder, flour, sugar, 2 tablespoons baking cocoa and salt in a large bowl.
• Mix the evaporated milk, canola oil, vanilla and egg white in a separate bowl.
• Whisk the liquid ingredients into the dry ingredients.
• Stir in the chocolate.
• Spary a 4 x 6-inch baking pan with nonstick cooking spray, then dust with flour.
• spread the chocolate batter in the pan.
• Mix the brown sugar and 1/4 cup baking cocoa in a bowl.
• Sprinkle over the cake batter.
• combine the hot water and cappuccino mix in a bowl.
• Gently pour over the top of the cake batter.
• Do not stir.  Bake at 350 degrees for 1 hour or until the top springs back when touched.

Description:
  “Fresh Healthy cooking and Living from Lake Austin Spa”
Cuisine:
  “Fighting Fat Over 40″
                                 

Per Serving : 262 Calories; 3g Fat (9.4% calories from fat); 4g Protein; 58g Carbohydrate; 2g Dietary Fiber; 1mg Cholesterol; 195mg Sodium.  Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1/2 Fat; 3 Other Carbohydrates.

Serving Ideas : Serve warm in soup cups with a dollop of fat-free or low-fat frozen vanilla yogurt.

NOTES : Listed as the first definition under “Comfort Desserts” in the Lake Austin Spa Resort’s Book of Things We’d Rather Not Do Without , a warm cup of this double-Chocolate Cappuccino Pudding Cake, served with a dollop of frozen vanilla yogurt is a combination that cannot be improved upon. Part of the pudding ingredients, which originally start on the top.

Printable Recipe                     
                            Spinach Pesto Pie

Recipe By     : Mary Kaye Sawyer Morse
Serving Size  : 16   
Categories    : Fighting Fat After Forty

  Amount                       Ingredient
  2 1/2           cups         cottage cheese, lowfat — liquid pressed out
  10            ounces         frozen spinach — thawed and chopped, liquid pressed out
  8             ounces          cream cheese, low fat — cubed
     1/4           cup           Parmesan cheese
  1                                   egg
  2                                   egg whites
  2                                   cloves  garlic — minced
  2          teaspoons       dried basil
     1/4      teaspoon      salt
     1/8      teaspoon      black pepper
                                       vegetable cooking spray

• Preheat oven to 325 degrees. spray a 9″ springform pan with vegetable spray.
• Process all ingredients in a food processor until smooth.
• Pour into pan, bake about 1 hour until firm.
• Cool slightly before slicing.

Description:
  “From: Lean Star Cuisine”
                                

Per Serving 43 Calories; 1g Fat (23.1% calories from fat); 6g Protein; 2g Carbohydrate; 1g Dietary Fiber; 16mg Cholesterol; 224mg Sodium.  Exchanges: 0 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fat.
 

Athenian Chicken                     
                            

Recipe By     : Mary Kaye Morse
Serving Size  : 4    
Categories    : Chicken

  Amount                Ingredient

  4            4 ounce  chicken breast — pounded out to 1/4″ thickness
                        olive oil spray
  4          teaspoons  golden raisins
  2        tablespoons  Madeira — wine
  2             ounces  ricotta cheese
  1              ounce  ham — nitrate free, slivered
  4          teaspoons  pine nut
  1              clove  garlic — minced
  2        tablespoons  fresh basil — minced
                 pinch  cayenne
   
  1         tablespoon  lemon juice
  3        tablespoons  chicken stock
   
     1/2                lemon — juice of
  1                cup  chicken stock
     1/4      teaspoon  lemon zest — julienned
     1/2      teaspoon  cornstarch
   
  2               cups  fresh spinach — tightly packed, washed and trimmed
     1/4           cup  fresh mushroom — thinly sliced
  1              clove  garlic — minced
                        vegetable cooking spray
  2        tablespoons  parmesan cheese — freshly grated

• Soak the raisins in the Madeira wine for fifteen minutes.
• Combine all ingredients and divide evenly among the four chicken breasts, placing the mixture in the center of each breast. 
• Roll up the chicken breasts tightly and secure with toothpicks.
• Brown the chicken breasts in a skillet sprayed with olive oil flavored nonstick spray.
• Add to the chicken:
  1 tablespoon lemon juice
  3 tablespoons chicken stock
• Cover, and let chicken finish cooking over low heat, turning occasionally.
  Set the chicken aside, but keep warm.

Sauce:
Juice of 1/2 lemon
1 cup chicken stock
1/4 teaspoon julienned lemon zest
1/2 teaspoon cornstarch

Combine in a small saucepan and cook over medium heat, stirring until slightly thickened.  Set aside.

Spinach Base:
Saute the mushrooms and garlic with non stick spray over medium heat until softened, increase heat, toss in spinach and, stirring constantly, cook down until wilted.
Divide this mixture over four plates. Remove toothpicks, slice the chicken breasts into 1/2 inch thick slices and arrange over the spinach.  Drizzle with the lemon sauce and dust with parmesan cheese.

Cuisine:
  “Fighting Fat Over 40″
                                 

Per Serving (excluding unknown items): 257 Calories; 13g Fat (48.8% calories from fat); 25g Protein; 7g Carbohydrate; 1g Dietary Fiber; 71mg Cholesterol; 860mg Sodium.  Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat.
 

Mock Hollandaise                      
                             Mock Hollandaise

Recipe By     :  Mary Kaye Sawyer Morse
Serving Size  : 10   

  Amount                       Ingredient 

     3/4           cup          mayonnaise, imitation — fat free
     1/2           cup          milk, 1% lowfat
                  dash            white pepper
                  dash            cayenne pepper
  1 1/2      teaspoons   lemon zest
  2        tablespoons     lemon juice
     1/4      teaspoon     yellow food coloring

• combine first four ingredients in a small saucepan.
• Cook for three minutes over low heat, stirring constantly.
• Stir in remaining ingredients and serve immediately.

Description:
  “Recipe From: Lean Star Cuisine”
Yield:
  “1 1/4 cups”
                           

Per Serving (excluding unknown items): 23 Calories; 1g Fat (39.0% calories from fat); 1g Protein; 3g Carbohydrate; trace Dietary Fiber; 8mg Cholesterol; 97mg Sodium.  Exchanges: 0 Fruit; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.

Serving Ideas : Serve over steamed vegetables, grilled fish or eggs.

NOTES : True Hollandaise may be one of the world’s great sauces, but it is tricky to make, harder to keep, and comprised almost entirely of egg yolks and butter, so we will spend little time apologizing for this delightful imitation which is shamefully easy to construct, keeps for a week, is fat free, and tastes great. Use it warm or cold, as a sauce or a dip.