Tuesday, March 11, 2014
1 English muffin, split
Butter−flavored cooking spray
1 ounce Canadian−style bacon
2 egg whites
2 tablespoons fat−free half and half or skim milk
Salt and pepper to taste
1 slice fat−free cheese
Yellow food coloring (optional)
1. Spray both halves of English muffins with butter spray. Toast muffin until it is lightly browned. While muffin toasts, spray a non− stick skillet with butter flavored cooking spray. Saute Canadian− style bacon for about 1 minute. Remove from pan and place on half of the toasted English muffin
2. In a small bowl, combine egg whites, half and half, 5−6 sprays of
fat−free butter spray and salt and pepper to taste. (If you like the look of whole eggs, add a drop of yellow food coloring to egg mixture.) Stir well and pour into a non−stick skillet coated with
cooking spray. (For best results, use an egg ring that has been
sprayed with cooking spray. The egg ring will shape the egg to fit
the muffin.)
3. Cook egg until well done and place over Canadian−style bacon.
While egg is piping hot, place slice of cheese over egg and top
with remaining muffin half.
Tuesday, March 11, 2014 0
2/3 cup fat−free mayonnaise
1 tablespoon salt
1/4 teaspoon ground black pepper
1 1/2 teaspoons poultry seasoning
1 cup distilled white vinegar
4 boneless chicken breasts
In a shallow glass bowl combine the mayonnaise, salt, pepper,
poultry seasoning and vinegar. Mix together. Reserve 1/4 of the sauce for basting. Pierce chicken pieces with a fork and add to
remaining sauce, tossing to coat. Cover and refrigerate for 2 to 4
hours to marinate.
Lightly oil grill and preheat to medium high. Remove chicken pieces from sauce/marinade and grill for 6 to 8 minutes on each side or until chicken is no longer pink and juices run clear. Baste with reserved sauce while grilling.
1/4 cup Dijon mustard
2 tablespoons orange juice
2 tablespoons honey
1 teaspoon grated orange rind
1/4 teaspoon ground cinnamon
1/8 teaspoon ground allspice
2 lbs pork tenderloin, trimmed of all visible fat
Preheat the oven to 325 degrees F.
In a small bowl, whisk together the mustard, orange juice, honey,
orange rind, cinnamon and allspice. Set aside.
Place the pork on a rack in a shallow roasting pan. Insert a meat
thermometer into the center of the pork. Roast for 30 minutes, or
until the thermometer registers 160F. During the last 10 minutes of
roasting, brush the pork occasionally with the mustard mixture.
Remove from the oven and let stand for 5 minutes before slicing
and serving.
1 Pkg. frozen vegetarian bacon, thawed and chopped
1 tablespoon flour
1/4 cup of sugar
1/3 cup of white vinegar
2/3 cup of hot water
2 pounds of white potatoes, boiled for 25 minutes, covered
until just tender
8 to 10 green onions, finely chopped (1 cup)
1/2 teaspoon of salt
1/8 teaspoon ground black pepper
In a non−stick skillet cook bacon over low heat, stirring constantly for about 8 minutes or until crispy.
Add flour and stir for about one minute. Combine sugar, vinegar,
hot water and add to bacon mixture. Cook, stirring constantly, until sauce thickens.
Drain potatoes well, cool, peel and slice. Add to the sauce along with the onion, salt and pepper. Serve warm or chilled.
2 Tbs. bulgur wheat
1 pound mushrooms, halved or quartered
1 cup diced onion
1/2 cup rolled oats
2/3 cup cooked brown rice
1/2 cup shredded low−fat mozzarella cheese
2 Tbs. shredded low−fat cheddar cheese
2 Tbs. low−fat cottage cheese
1/2 tsp. salt
1/2 tsp. garlic powder
dash of pepper
2 Tbs. cornstarch
olive oil cooking spray
1/4 cup boiling water
1/2 cup water
Add the boiling water to the bulgur wheat in a small bowl and let sit for about an hour. The wheat will swell to about double in size. Steam the quartered mushrooms for about ten minutes or until tender. Remove and steam onions for about ten minutes or until they become translucent. Keep these two ingredients separated and set them aside. Add 1/2 cup water to the oats and let them soak for about ten minutes. Drain any excess water from the bulgur wheat and oats, then combine the grains with the mushrooms, rice,cheeses and spices in a food processor and pulse four or five times until ingredients are chopped fine but not pureed. Pour the mixture in a bowl and add the steamed onion and cornstarch, blending well.
Preheat oven to 300 degrees. Spray a large skillet with olive oil cooking spray and place it over medium−low heat. Measure a 1/2 cup of the patty mixture at a time into the pan and shape with a spoon into a 3" round patty that is about 1/2" thick. Cook for two to four minutes per side or until light brown on the surface. When all of the patties have been browned, arrange them on a lightly sprayed baking sheet and bake them for 20 to 25 minutes in the oven. Be sure to turn them over halfway through the cooking time. Patties may be frozen once they have cooled.
2 garlic cloves, minced
3 tablespoons fresh mint, chopped
1−1/2 cups non/lowfat yogurt
1−1/2 pounds ground turkey, lean
2−1/4 teaspoons feta cheese, crumbled
6 pita bread loaves, cut in half
1−1/2 tomatoes, sliced
1−1/2 red onions, sliced
fresh ground black pepper, to taste
Combine garlic and mint in a small bowl and mash. Add yogurt,
mix, and set aside. Combine turkey and feta cheese in a mixing
bowl. Form into 8 patties and sprinkle with pepper. Broil 5−10
minutes per side or until turkey is cooked through.
Serve in pita bread with tomatoes, onions and yogurt sauce.
2 teaspoons olive oil
4 chicken breast halves on the bone, skin removed
1/2 medium onion, minced
2 cloves garlic, minced
1 − 14 1/2 ounce can cut−up tomatoes
1/2 teaspoon cinnamon
1/4 teaspoon cayenne pepper
Salt and black pepper to taste
1/2 cup Greek olives, cut in half and pitted
1 tablespoon lemon juice
1/4 cup minced parsley
In a large nonstick skillet, heat olive oil over medium heat.
Brown chicken on both sides. Add onion and garlic; cook 2 minutes.
Add tomatoes with their liquid to the pan with the cinnamon, cayenne, salt, pepper and olives. Simmer, covered, 15 minutes.
Turn chicken and continue cooking 10−15 minutes, until chicken
tests done. Remove chicken to a warm platter. Bring sauce to boil
with lemon and parsley. Boil a few minutes until slightly thickened. Pour over chicken. Serve with rice or noodles.
Sunday, March 9, 2014
8 ounce container fat−free cream cheese
1/2 cup chunky pizza sauce
1/4 cup chopped green pepper
1/3 cup thinly sliced mushrooms
1/4 cup minced onions
1 cup reduced fat shredded cheddar cheese
Heat oven to 350F. Using a 9" pie pan, layer all ingredients
in order listed, starting by spreading cream cheese evenly over
bottom of the pie pan. Bake 15 minutes or until dip is hot and
cheese is melted. Serve warm with crackers or chips.
Sunday, March 9, 2014 0
6 tablespoons soft, reduced−calorie margarine, melted
1 1/2 cups sugar
1/2 cup cocoa powder, sifted
1/2 cups all−purpose flour
1/2 cup self−rising flour
1/3 cup ground almonds
3 egg whites
1. Preheat oven to 375F.
2. Coat base and sides of a 6−inch square nonstick pan with cooking spray.
3. Combine margarine and sugar in a medium bowl. Stir in cocoa, flours and almonds.
4. Beat egg whites in a small bowl with electric mixer until soft peaks form. Fold into cocoa mixture.
5. Spread into prepared pan. Bake about 40 minutes.
6. Cool in pan. Cut into 8 slices and serve.
1 can (11 oz.) whole kernel corn, drained
1 can (14−15 oz.) diced tomatoes and green chilies, undrained
hot pepper sauce, to taste
2 cups water
1 package (5 1/4 oz.) Au Gratin Potatoes (with cheese packet)
2 cups skim milk
1 cup (about 5 oz.) light Velveeta cheese, cubed
In a large pot, combine the contents of the Au Gratin potatoes
package (with cheese packet), corn, tomatoes, and water. Mix
well and bring to a boil. Reduce heat, cover and simmer for
15 to 20 minutes or until potatoes are tender. Add milk,
cheese, and hot sauce. Cook and stir frequently until the
cheese is completely melted.
1 tablespoon canola or olive oil
4 boneless, skinless chicken breasts; cut in 1/2 inch strips
Lemon pepper seasoning
1/4 cup low−fat or fat−free ranch salad dressing
1/2 cup orange juice
1/4 cup low−fat mayonnaise
2 tablespoons brown sugar
1 cup instant rice
1 green pepper; julienned
1 can (11 oz.) mandarin oranges; drained
In a large skillet that has a lid, heat oil over medium heat. Add chicken, cook and stir about 5 to 7 minutes. Sprinkle liberally with lemon pepper while cooking. In a medium bowl, combine mayonnaise, ranch dressing, orange juice, and brown sugar. Stir mixture into chicken, mix well. Add rice and green pepper; bring to a boil. Cook 5 minutes. Remove from heat and add mandarin oranges. Cover and let stand 5 minutes.
4 − 3 to 4 ounce lean pork chops, well−trimmed
1 cup low−fat buttermilk
1 cup fine bread crumbs
2 teaspoons dried basil
2 teaspoons paprika
1 teaspoon lemon pepper
1/2 teaspoon garlic salt
Allow pork chops to soak in buttermilk (in refrigerator) for at least one hour. In a small bowl combine bread crumbs and remaining spices. Preheat oven to 425F and spray a cookie sheet with non-stick spray oil. Spread mixture onto wax paper and dip each pork chop in crumb mixture. Place chops on prepared cookie sheet and bake for 20 to 25 minutes, or until chops are no longer pink (internal temperature of 160F).
For Cake:
1 − 16 oz. package of angel food cake mix10 striped round peppermint candies, crushed (1/3 cup)
For Sauce:
3/4 cup sugar1/3 cup unsweetened cocoa
4 teaspoons cornstarch
1/2 cup evaporated skim milk
1 teaspoon vanilla
Prepare cake according to package directions. Gently fold in crushed candy. Pour into un−greased 10 inch tube pan. Bake according to package directions. Cool inverted. In a saucepan stir sugar, unsweetened cocoa, and cornstarch together. Add evaporated skim milk. Stir. Cook and stir constantly until thick. Then cook 2 minutes more. Remove from heat and add 1 teaspoon vanilla.
Chill remaining sauce and re−warm before serving. To serve, slice cake and serve with warm sauce over each serving. Cake can be decorated with additional crushed peppermint candy.
Thursday, February 27, 2014
1 pound ground fully cooked low−fat ham
1 egg
1/4 cup sweet pickle relish
1 teaspoon prepared mustard
2 cups mashed cooked sweet potatoes
1 teaspoon grated orange peel
1/8 teaspoon pepper
8 turkey bacon strips, halved lengthwise
1 can (20 ounces) pineapple slices, drained and
halved horizontally
In a bowl, combine the ham, egg, relish and mustard. Shape into eight patties the same diameter as the pineapple rings. Combine the sweet potatoes, orange peel and pepper. Shape into eight patties the same diameter as pineapple rings. On a 15−in. x 10−in. x 1−in. baking sheet coated with nonstick cooking spray, assemble in the following order: Cross 2 strips of bacon, 1 pineapple slice, 1 ham patty, 1 sweet potato patty and 1 pineapple slice. Fold bacon ends up and over top; secure with a toothpick. Bake at 350F for 50−55 minutes or until bacon is crisp. Remove toothpicks; serve immediately.
Thursday, February 27, 2014 0
2 cups whole milk
1 teaspoon dried sage leaves
1 cup chopped onion
2−3 teaspoons margarine
4 cups small broccoflower, or broccoli, florets
1/2 cup water, divided
1 package (16 ounces) potato gnocchi, cooked, warm
2 tablespoons all−purpose flour
1/2 teaspoon ground nutmeg
Salt and pepper to taste
Shredded Parmesan cheese, for garnish
Heat milk and sage leaves to boiling in medium saucepan; reduce heat and simmer 10 minutes.
Saute onion in margarine in large skillet 2 to 3 minutes; add broccoflower and 1/4 cup water and heat to boiling. Reduce heat and simmer, covered, until broccoflower is tender and water gone, 5 to 8 minutes.
While vegetables are cooking, cook gnocchi according to package directions; add to vegetables in skillet.
Heat milk and sage mixture to boiling. Mix flour, nutmeg, and remaining 1/4 cup water; whisk into milk. Boil, whisking constantly, until thickened, about 1 minute. Pour sauce over vegetables and gnocchi in skillet and season to taste with salt and pepper. Spoon into serving bowl; sprinkle with Parmesan cheese.
Dressing:
1/2 cup creamy peanut butter3/4 cup chicken broth
1/4 cup soy sauce
2 tablespoons rice wine vinegar
1 tablespoon minced fresh ginger
1 tablespoon sesame oil
1 clove minced garlic
2 cups trimmed watercress
1 cucumber, peeled, halved lengthwise, seeded and thinly sliced
1/2 cup finely diced yellow pepper
1/2 cup finely diced red pepper
1/4 cup thinly sliced radishes
1/4 cup thinly sliced green onions
18 oz. linguini
Dressing:
Puree all dressing ingredients in blender until smooth. Combine veggies in large bowl. Cook pasta according to directions; drain and rinse. Add to bowl with veggies. Toss with dressing.
1/4 cup green onions or shallots, sliced
2 Tablespoons diced green pepper
3/4 cup fat−free half−and−half
4 slices Smart Beat fat−free cheese, cut in pieces
1 can (10 oz.) potato soup
2 tablespoons lemon juice
1/4 teaspoon ground pepper
1/2 teaspoon dry tarragon
1/2 teaspoon dry mustard
1 − 1 1/2 cups cooked shrimp (tails removed)
Spray a large, nonstick skillet with spray oil. Saute onion and pepper over medium heat until tender, about 5 minutes. Add soup and half−and−half; heat slowly, stirring frequently. Bring to a
gentle boil; add cheese pieces, lemon juice, spices and shrimp. Heat completely through, about 3 to 4 minutes. Serve hot over rice.
1 medium eggplant, peeled and chopped
1/2 cup lightly salted water
1 1/2 cups plain regular or low−fat yogurt
1 small bunch green onions, diced
1/2 bunch cilantro, diced
1 teaspoon ground black pepper
salt to taste
1/4 teaspoon paprika
1 piece charcoal
1 − 5x5 inch piece aluminum foil
1 tablespoon margarine or shortening
In a pot over medium heat, add the eggplant and water; cook until tender and the water evaporates. Mash the eggplant so no large chunks remain. Allow to cool completely.
In a large bowl, add the yogurt, mashed eggplant, green onions,
cilantro, pepper and salt; mix well.
To smoke the salad, heat the charcoal over open flame until gray
and reddish in color. Place the piece of foil in the eggplant salad (make room in the center for the foil). Place the hot charcoal on the piece of foil in the bowl. Add the margarine on top of the charcoal and cover salad bowl immediately. Allow to smoke for 10 minutes; remove charcoal.
Chill the salad in the refrigerator and garnish with fresh chopped
cilantro and a sprinkle of paprika.
1 lb. extra lean ground beef
1 clove garlic, minced or put through garlic press
1 onion, chopped fine
1/2 green pepper, chopped fine
1/2 cup sliced mushrooms
2 cups chopped fresh tomatoes with juice,
or 16 oz. can diced tomatoes
1 6 oz. can tomato paste
1 tsp. sugar
1 bouillon cube
1 tsp. basil
1 tsp. oregano
1/2 tsp. salt
Crumble and brown ground beef. Drain off all fat; wipe out frying pan. Turn beef into colander, and rinse with cold water. Pat dry with paper towel; return to pan.
Add garlic, onion, pepper, mushrooms and cook over medium low heat, stirring as necessary until veggies are soft.
Add tomatoes and tomato paste. Add seasonings and simmer until hot throughout. Adjust seasonings to taste and serve over pasta with low fat Parmesan sprinkled over.
18 large mushrooms
1 tablespoon olive oil
1/4 cup onion, minced
1 clove garlic, minced
1/4 cup walnuts, finely chopped
1 shredded wheat biscuit, crushed
1 tablespoon Parmesan cheese, grated
pepper to taste
1/2 teaspoon paprika
1/8 teaspoon basil
1/8 teaspoon parsley
1/8 teaspoon oregano
Preheat the oven to 350 degrees. Clean mushrooms and wipe dry.
Remove stems and chop fine. Heat oil in a skillet over medium high
heat and saute chopped mushroom stems, onions, garlic and walnuts until onion is tender. Remove from heat.
Stir in shredded wheat, cheese, basil, parsley, oregano, and pepper.
Stuff mushroom caps, packing mixture firmly. Arrange mushrooms in a shallow baking dish and sprinkle tops with paprika. Bake 20 to 25 minutes or until mushrooms are tender.
Tuesday, February 25, 2014
15 ozs. fat−free cottage cheese
2 whole eggs, slightly beaten
1/4 cup fat−free parmesan cheese
16 ozs. ziti pasta, cooked and drained
1 teaspoon salt
26 ozs. spaghetti sauce (low fat)
1 cup low−fat mozzarella cheese, shredded
Preheat oven to 350. Prepare a 13 x 9" pan with cooking spray; set aside. In a mixing bowl, combine cottage cheese, eggs, and parmesan cheese; set aside. In another mixing bowl, combine cooked pasta, pasta sauce, and salt.
Spoon half of the pasta mixture into prepared pan; evenly top with cheese mixture, then remaining pasta mixture. Sprinkle with mozzarella cheese. Bake for 30 minutes, or until heated through.
Tuesday, February 25, 2014 0
1 pie crust, baked
2 cups prepared pumpkin
1 cup cold skim milk
2 pkg. Instant Vanilla Pudding mix, sugar free
1 tsp. allspice
1 tsp. cinnamon
1/2 tsp. ground cloves
8 oz. low−fat cream cheese, softened
1 tbs. sugar
1 tbs. milk
8 oz. cool whip, Lite
Bake pie crust until browned and allow to cool. Mix together pumpkin, allspice, cloves, cinnamon, 1 cup milk, and pudding mixes. Mix well.
Combine softened cream cheese, sugar, and milk. Stir until smooth and add 1 1/2 cups cool whip. Spread cream cheese mixture in bottom of prepared cooled crust. Spread pumpkin mixture over cream cheese mixture.
Top with remaining cool whip. Chill for several hours before serving.
1 pound Veal − trimmed of all visible fat and cut into 1 inch cubes.
1 cup baby carrots or 2−3 large carrots − cut into 1 inch pieces
6 to 8 small onions − peeled
2 cloves of garlic − peeled
2 large boiling potatoes − peeled and cut into 1 inch cubes
2 to 3 cups de−fatted chicken or beef stock
1 tablespoon Worcestershire Sauce
Pepper and Herbs − to taste (sage, rosemary, thyme)
2 tablespoons cornstarch mixed with 2 tablespoons cold water
Heat a large, non−stick, pot on high. When hot, sear meat on all sides. Add herbs and seasoning and stir. Add stock and bring to the boil (the chicken stock will be more delicate and let the full flavor come through). Add vegetables and return to the boil. Cover and simmer on very low heat for 45 minutes to an hour or until meat is fork tender and vegetables are tender but not mushy. Turn heat to high and bring stew up to the boil, remove from heat and drizzle in corn starch mixture while stirring constantly. Return to heat and continue to stir until the stew has thickened. Serve immediately.
1/2 cup reduced−calorie or light mayonnaise
1 1/2 cups plain non−fat or low−fat yogurt
4 scallions, chopped
1/4 cup fresh lime juice
2 cloves garlic, minced
One 10−ounce package frozen chopped spinach, thawed, drained,
and squeezed dry
Raw vegetables for serving
In a bowl, combine all of the ingredients except the raw vegetables.
Cover and refrigerate for 30 minutes to allow the flavors to blend. Serve with cut raw vegetables.
1 clove garlic, crushed
1/2 teaspoon salt
1/4 cup rice wine vinegar
1 teaspoon sugar
1/2 cup carrot, peeled and grated
1/3 cup thinly sliced white onion
1 to 2 tablespoons jalapeno chile, finely chopped
1 − 16" long baguette
4 teaspoons low−fat mayonnaise
3/4 pound cooked chicken breast or pork tenderloin, sliced
1 tablespoon fresh lime juice
1/2 teaspoon five−spice powder
1/2 cup fresh cilantro
With chef's knife, mash garlic and salt into a paste. Transfer to a mixing bowl and add vinegar and sugar, stirring to dissolve. Add carrots, onions and chilies. Toss to coat. Set aside. Slice baguette into 4 equal lengths. Split each piece horizontally. Spread cut sides with mayonnaise. Arrange the meat on the 4 bottom halves. sprinkle with lime juice and 5−spice powder. Top with the carrot salad and a shower of cilantro leaves. Cover with bread tops and serve.
2 tablespoons margarine
2 medium zucchini, shredded
3 slices of bread
1 egg white
1 teaspoon butter oil
1/2 cup shredded low fat Swiss cheese
4 skinless, boneless chicken breasts
1/4 teaspoon garlic salt
dash of pepper
dash of paprika
Melt margarine in a skillet and saute zucchini several minutes over medium−high heat. Tear the bread into pieces and add to zucchini, along with egg white, butter oil, and cheese. Stir well and remove from heat. Season chicken breasts with spices. Put chicken breasts in casserole sprayed with cooking spray. Spread stuffing over all four.
Cover casserole and bake at 400F for approximately 1 hour or until chicken is tender. Or microwave for approximately 20 minutes at 60%, turning after 10 minutes.
Friday, February 21, 2014
2 1/4 cups all purpose flour
1/4 cup whole−wheat flour
1 teaspoon sugar
1 teaspoon dried sage
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 clove garlic chopped finely
3 tablespoons regular margarine or butter
3/4 cup & 2 tablespoons of fat−free buttermilk
Coat a baking sheet with non−stick spray and set aside. In a large bowl stir together the all−purpose flour, whole−wheat flour, sugar, sage, baking powder, baking soda, salt and garlic.
Add the margarine or butter. Using a pastry blender cut the margarine or butter into the flour mixture until coarse crumbs form. Add the buttermilk and stir to form a soft dough.
Place the dough on a floured surface and gently knead to form a ball. Roll out the dough until it is about 3/4 inch thick. Cut into 12 round circles and place on the prepared baking sheet.
Bake at 400 degrees for 18 to 20 minutes or until the biscuits are golden brown.
Friday, February 21, 2014 0
Wednesday, February 19, 2014
2 teaspoons dried orange peel or freshly grated orange zest
1 teaspoon garlic powder
1 teaspoon ground coriander
3/4 teaspoon ground cinnamon
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1/8 teaspoon ground cardamom or cloves
1/8 teaspoon cayenne pepper
1−2 tablespoons canola or saffron oil
1 8−10 pound roasting chicken, capon or small turkey
Orange Scented Gravy
1−2 cups fat free and low sodium chicken broth
1/2 cup orange juice
3 tablespoons flour
1/3 cup Madeira
Salt and pepper for seasoning
Set oven temperature to 325 degrees. Combine the orange peel, garlic powder, coriander, cinnamon, salt, white pepper, cardamom and cayenne pepper together in a small bowl. Set aside a large roasting pan fitted with a rack. Remove the giblets from inside the chicken. Discard or reserve for another use. Rinse the bird inside and out with cold running water. Place on a working surface and pat dry with paper towels. Remove any visible fat with poultry shears. Very carefully loosen the skin from around the breast, thigh, leg and neck areas with a spoon without tearing the skin. Season the inside cavity with about 1/3 of the spice mixture. Rub the remaining mixture under the skin as evenly as possible. Lightly oil the outside with canola oil. Tuck the wings under the bird and tie the legs together loosely. Place in the roasting pan and roast for 15 minutes per pound or until the internal temperature registers 180F degrees. Use an instant read thermometer placed between the thigh and the body without touching bone. Remove the bird from the oven, transfer to a carving board, cover with aluminum foil and let rest for 20 minutes before carving.
Pour the pan juices into a bowl. Let the juices settle. The fat will float to the top. Skim off the fat with a spoon or use a turkey baster to siphon the juices from the bottom of the bowl. Add enough chicken broth to measure 2 1/2 cups and pour into a saucepan. Add the orange juice and bring to a boil. Mix the flour and Madeira together to make a slurry. Slowly pour into the gravy while whisking. Cook over medium−high heat for 5−10 minutes stirring occasionally. Season to taste with salt and pepper.
Wednesday, February 19, 2014 0
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