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.
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