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A
to Z
Recipes
January 10, 2010
Always
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laugh and cook.
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Good
morning and
welcome to your Sunday edition of A to Z Recipes Newsletter.
Just about everyone has been bundled up against cooler temperatures.
Here in my part of Texas we've been spared much of the freezing rain,
sleet, and snow. But its been chilly! Good thing we've got some great
chuckles, thoughts, and recipes to warm the heart and body here today.
The current Monthly Theme topic is: "Make Mine Chocolate, Please!".
Visit the Monthly Theme - Recipe Submissions
section to read all about it. You'll find the link to use for sharing
recipes here at A to Z Recipes.
Today's issue contains a nice assortment of recipes from our last Monthly
Theme topic of "Healthier
Recipes". I prepared two of the recipes I've
shared here this past week. Yum! My thanks to those who helped by
sharing recipes and thoughts. This would be a much better publication
if more people would.
We'll see you here again Wednesday, God willing.
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Help
find a cure. Become a Partner in Hope. Join my
family in supporting St Jude's Children's Hospital.
The $19 (price of a pizza dinner) a month may help find the cure. It is
tax-deductible and makes you feel so good about yourself!
Please
tell ten friends to tell ten today!
The Breast Cancer site is having trouble getting
enough people to click on their site daily to meet their quota of
donating at least one free mammogram a day to an underprivileged woman.
It takes less than a minute to go to their site and click on "donating
a mammogram" for free (pink window in the middle).
This doesn't cost you a thing. Their corporate sponsors/advertisers use
the number of daily visits to donate mammograms in exchange for
advertising. Here's the web site! Pass it along to people you know.
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“Resentment
is
like drinking poison and waiting for the other person to die.”
~ Carrie Fisher
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if you have a submission for the Food For Thought section of
A to Z Newsletters. Make sure to include your name and location
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HANDBOOK
FOR 2010
~Shared by Pam, OH
Health :
1. Drink plenty of water.
2. Eat breakfast like a king, lunch like
a prince and dinner like a beggar.
3. Eat more foods that grow on trees and
plants and eat less food that is manufactured in plants....
4. Live with the 3 E's -- Energy,
Enthusiasm and Empathy.
5. Make time to pray.
6. Play more games.
7. Read more books than you did in 2009.
8. Sit in silence for at least 20 minutes
each day.
9. Sleep for at least 7 hours.
10. Take a 10-30 minutes walk daily. And while you walk,
smile.
Personality :
11. Don't compare your life to others. You have no
idea what their journey is all about.
12 Don't have negative thoughts or things
you cannot control. Instead invest your energy in the positive present
moment.
13. Don't over do. Keep your limits.
14. Don't take yourself so seriously. No
one else does.
15. Don't waste your precious energy on
gossip.
16. Dream more while you are awake.
17. Envy is a waste of time. You already
have all you need.
18. Forget issues of the past. Don't
remind your partner with His/her mistakes of the past. That will ruin
your present happiness.
19. Life is too short to waste time
hating anyone.. Don't hate others.
20. Make peace with your past so it won't
spoil the present.
21. No one is in charge of your happiness
except you.
22. Realize that life is a school and you
are here to learn. Problems are simply part of the curriculum
that appear and fade away like algebra class but the lessons you learn
will last a lifetime.
23. Smile and laugh more.
24. You don't have to win every argument.
Agree to disagree....
Society :
25. Call your family often.
26. Each day give something good to
others.
27. Forgive everyone for everything.
28. Spend time w/ people over the age of
70 & under the age of 6.
29. Try to make at least three people
smile each day.
30. What other people think of you is
none of your business.
31. Your job won't take care of you when
you are sick. Your friends will. Stay in touch.
Life :
32. Do the right thing!
33. Get rid of anything that isn't
useful, beautiful or joyful.
34. GOD heals everything.
35. However good or bad a situation is,
it will change..
36. No matter how you feel, get up, dress
up and show up..
37. The best is yet to come.
38. When you awake alive in the morning,
thank GOD for it.
39. Your Inner most is always happy. So,
be happy..
Send
Flowers from $19.99 + get a FREE vase! Roses voted best value by WSJ!
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A
Comforting Dinner for a Cold December Evening
~Shared by Dorine H., Newark, DE
This meal is full of good flavor and vitamins, while low in carbs, fat
and sodium. It is comfort food to warm the body and soul when
chill December winds blow.
I like to serve meals in separate courses, because I have read some
medical research that indicates that people who start their dinner with
a low calorie soup, salad or vegetable-based appetizer keep their
weight under better control. It is theorized that the first
course helps you feel full faster so you eat less heavy food in the
rest of the meal, thus reducing your total calorie intake. In
addition, the separate courses somewhat slow down the time your family
spends together at the table, allowing for more conversation and
intimacy- building.
First Course
Chicken and Vegetable Soup
Main Dish
Poached Chicken Thighs in Green Salsa
Bed of either brown rice or quinoa or braised cabbage
Sauteed Turnip Greens
Dessert
Fresh Granny Smith Apples
Beverage
Lemon-Lime Seltzer Water Garnished with Fresh Lime
The Chicken Soup
3 cups/730ml chicken broth
4 chicken thighs with bone intact, skin and excess fat removed
Generous pinch saffron (optional but very good)
2 medium carrots, cut into matchsticks
2 small zucchini, unpeeled, cut into matchsticks
1 1/2 cups/300g white cabbage, shredded to matchstick size
Optional: handful very fine small soup noodles (but not recommended
unless your family has high carb needs)
Chopped fresh cilantro or flat-leaf parsley
Chopped scallions, both white and green parts
Cook chicken thighs in broth until cooked through completely, maybe 20
minutes, depending on size. Use additional broth if necessary
to keep thighs completely covered with liquid. During the lst
minute of cooking, stir in saffron.
I use salt free homemade broth that I keep in quantity in the freezer,
but not everybody is under doctor's orders about salt.
Nevertheless, since most Americans get too much of it, if you need to
buy your broth, choose something labeled low sodium. Wild
Harvest Organic is an excellent choice. The "usual" brands,
Progresso, College Inn and Campbell's, all contain enough sodium to
trigger heart disease!
Remove chicken to prepared casserole (see chicken recipe below).
If serving the chicken over whole grain rice or quinoa, cook the
cabbage in the soup together with the carrots and zucchini.
Many of you may think corn kernels would make a tasty
addition. Take care, however. Corn is botanically
NOT a vegetable; it is a grain like rice, wheat, rye, barley, oats,
quinoa, etc., and has their high carb content. If you must
put corn in the soup, then serve the chicken on the cabbage
bed. (Note that corn is nutritionally inferior to the other
grains, partly because it is harder to digest.)
If serving the chicken over a bed of cabbage, double the quantity of
cabbage. Cook it in the broth separately then remove to a
warmed bowl with a slotted spoon and keep warm.
Cook the vegetables in the broth until crisp-tender, or desired degree
of doneness. If adding noodles, add 6 minutes before
vegetables are done. The best choice is the very fine soup
noodles sold in the Hispanic section of your supermarket; they are
considerably smaller and finer than any sold in the "regular" area,
resulting in a more elegant and less stodgy soup. Remove from
heat. Stir in juice of 1-2 lemons or limes, to
taste. Add the tiniest possible amount of salt if required.
Serve garnished with the fresh herbs and scallions.
Poached Chicken Thighs in Green Salsa
4 chicken thighs
Small amount of olive oil
Juice of 3 limes or lemons
1 cup/225ml green Mexican salsa (I recommend La Costena, sold in the
Hispanic section and Hispanic markets)
1 Haas avocado, cut lengthwise into thin wedges
Fresh cilantro sprigs
Poach chicken in soup (recipe above). Place in a low-sided
covered casserole (such as the classic 8" square Corning Ware ones with
the glass lids) which you have brushed very lightly with the
olive oil. Squeeze 1/2 lime over each thigh. Pour over the
salsa; you may use more if desired. Heat the chicken.
Squeeze plenty of lime juice over the avocado wedges to prevent
darkening,
Garnish chicken with avocado wedges and cilantro sprigs.
Serve at the table by first putting a bed of grain or rice on each
person's plate, then topping it with the chicken and avocado.
Serve the turnip greens on the side.
Sauteed Turnip Greens
1 T./15ml good olive oil
6-10 cloves garlic, minced
9-12 leaves fresh turnip, chiffonade
3 oz./80g raisins, soaked until plump in hot water
Finely slivered zest of 1 orange
Juice of 1/2 orange or to taste
Salt and freshly ground black pepper to taste
Garnish: handful lightly toasted pine nuts or walnuts, or 1 sweet red
bell pepper (capsicum), roasted, peeled and cut into thin strips
Chiffonade of any leafy vegetable means that you lay the washed leaves
in a stack then roll them up like a cigar. Using a very sharp 8" chef's
knife, cut the leaves horizontally into very thin ribbons.
To make slivered orange zest, use a potato peeler to remove only the
topmost orange layer from the whole orange peel. Do not bring
up any of the white pith underneath; it is bitter. Sliver
peeled pieces with a sharp chef's knife or santoku.
Now you can halve the orange horizontally to squeeze out the juice. The
layer of pith has enough body to allow juicing.
Heat oil in a wide skillet and add garlic; cook until translucent,
taking care not to burn it. Add turnip greens and saute,
tossing lightly, until bright green and crisp-tender. Remove
raisins from hot water with a slotted spoon and stir into
greens. Remove to a heated mixing bowl.
Deglaze skillet by pouring in raisin water with heat turned up high.
Add orange zest and juice. Boil until reduced by half and
pour over turnip greens; toss well. Taste and add salt and
pepper as required; you may not need any salt.
Remove to a warmed serving bowl and garnish.
Healthy Dinner
~Shared by Dorine H., Newark, DE
This is a wonderful theme! We all need to eat better for our
health. Eating better includes not only doing better with
individual recipes, but also doing better with overall menu
planning. This mens planning in enough fruits and vegetables,
and planning out white sugar, flour, rice and other high glycemic
foods. It means planning in more fish, especially wild caught
fish, and less red meat. We need the fish for such heart
healthy nutrients as omega-3 fatty acids. Recent research
indicates that one favorite, farmed salmon, is almost counterproductive
in comparison with all the health in wild caught salmon.
Perhaps the same applies to other farmed versus wild fish.
Here is a dinner menu that is good for our family at several
levels. First, because it is deliberately slowed down by
serving it in separate courses, you increase the emotional and health
benefits of spending more time together chatting around the
table. Second, it has three vegetable servings, something
every dinner should include. Third, dessert is whole fresh
fruit, essential to good health. Fourth, the beverage served
is water, far better for health than soda, coffee, tea and the like.
Finally, all dishes are made from scratch, so do not contain the
excessive sodium, white sugar, and worst of all, high fructose corn
syrup found in commercially prepared foods.
First course:
Homemade Mixed Vegetable Soup Chez Dorine
Main Course:
Sesame Broiled Bluefish With Dill
Brown Rice Vegetable and Walnut Pilaf
Sliced cucumbers
Red bell pepper rings
Dessert:
Moroccan oranges
Beverage:
Water garnished with lemon slices
Homemade Mixed Vegetable Soup Chez Dorine
A small bowl, about 1/2-3/4 cup/60-80ml, makes a nice portion for a
dinner first course. This same soup can be served in a larger
portion size for lunch.
1/2 cup/80g dry chickpeas, picked over, rinsed and cooked*
1 quart/1 litre homemade chicken, turkey or vegetable broth
1 large carrot, diced small
1/2 celery root, peeled and diced small
1 small turnip (white, not a rutabaga), diced small
1/2 bulb fennel, diced small
1 small zucchini, unpeeled, sliced and quartered
Pinch saffron
1/2 tsp./3ml smoked sweet Spanish paprika
Generous handful chopped fresh flat-leaf parsley
Salt and freshly ground white pepper to taste
2 lemons, scrubbed and halved
*Dry chickpeas (garbanzos, ceci) are far tastier when you cook them
from dry form yourself than are the canned ones, and furthermore, the
canned ones often contain salt, something it is easy to get too much
of. Many people soak them overnight, rinse them, then simmer
for 1-2 hours to cook. You can skip the soaking step is you
simmer them for 2-3 hours in plenty of water, or put them in the slow
cooker on low all day, again with plenty of water. Drain and
rinse before adding to a dish. If you can get fresh ones
still in their pods, they are even better, and cook in 20 minutes.
It is important to simmer, not boil, the chickpeas; it gives them a
better texture.
Bring broth to a boil in a 2-quart/2-litre saucepan. Add the
root vegetables and simmer 10 minutes. Add the fennel; simmer
5 minutes. Add the zucchini and cooked chickpeas; simmer 5
minutes, or until all vegetables have reached the desired degree of
tenderness. Turn off heat. Stir in saffron and
smoked paprika.
Taste and season as needed. White pepper is a better choice
than black pepper because many diners find that black pepper in soup
scratches the throat. Consider not salting the soup at all,
or
salting half as much as you normally do. Serve topped
generously with the fresh parsley. Offer the lemon halves for
diners to squeeze into their soup in lieu of salt.
Serves 4-6.
Sesame Broiled Bluefish With Dill
1 fillet fresh, wild-caught bluefish, about 1 1/2-2 lbs./650-900g
Extra virgin olive oil
1 T./30ml sesame seeds
1 large bunch fresh dill fronds, tough stems removed, chopped very
coarsely (about 1"/2cm long)
Additional fresh dill, stems removed but
not chopped
2-3 lemons, well scrubbed and halved
Lightly brush a baking sheet with olive oil. Place the
bluefish, skin side down, on it. Brush the top with olive oil
and sprinkle on sesame seeds. Broil 5-15 minutes, depending
on the thickness of the fish. It is done when it flakes
easily with a fork and is opaque all the way through.
Place fish on a platter, placing it towards one side and curving it to
match the shape of the platter, leaving space between the edge of the
platter and the fish. Arrange whole dill in this
space. Pile the chopped dill on the concave side of the
fillet, at the center of the platter. Arrange lemon halves at
the rim of the latter opposite the whole dill fronds.
When presented at table, serve with a wide fish server. Scoop
plenty of chopped dill onto each person’s portion and give each a lemon
half to squeeze over the fish. (Dill with each bite of fish
is wonderfully tasty in addition to being rich in vitamins and
minerals.)
Brown Rice Vegetable and Walnut Pilaf
1 T./30ml good olive oil
1 medium onion, chopped fine
6-8 cloves garlic, minced
1 1/2 cups/260g brown rice
3/4 cup/160g chopped English walnuts
2 cups/5dl broth (fish, seafood, vegetable or chicken)
1 tsp./5ml salt Generous freshly ground black pepper
6 oz./115g freshly shelled green peas
1 tsp./5ml Spanish smoked paprika
6 stalks asparagus
Heat the oil in a large, heavy-bottomed skillet and add onion, garlic,
rice and walnuts. Saute, stirring, until the rice becomes
somewhat translucent. Take care not to let the walnuts,
garlic or onion burn; this is more important than how much the rice has
cooked. Stir in the broth and add salt and pepper.
Simmer 15 minutes and add peas. Simmer 15 minutes and stir in
paprika. Lay asparagus on top, cover, and cook until the
asparagus is crisp-tender. Remove asparagus and keep warm.
Taste rice and check whether it is cooked through. If
necessary, cover and cook longer, adding more broth if
needed.
The rice will take 45-60 minutes to cook through.
Mound the rice on a round platter. Arrange the asparagus on
top in spoke formation. Using the cucumbers and peppers
listed as salad in the menu, arrange the cucumber slices around the
edge of the rice, then arrange the red bell pepper slices above them.
Many diners enjoy squeezing lemon juice on pilaf.
Moroccan Oranges
I learned to make this dessert many years ago while living in southern
Spain in a community that included a number of Moroccans.
6-8 oranges, peeled and sliced horizontally
Ground cinnamon
Fresh mint leaves
Arrange orange slices to cover the bottom of a platter and sprinkle
lightly with cinnamon. Repeat in layers until you have used
all the oranges. Garnish with mint leaves and refrigerate for
an hour before serving.
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Monthly Theme, Recipe Submissions |
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Our
Monthly Theme topic is: "Make
Mine Chocolate, Please!"
Yeppers!
You've got it. We're looking for chocolate dessert recipes!!! This
theme issue will be posted just in time for Valentine's
Day so go all the way with your chocolate
fantasies. If you dream of truffles, crave a double-fudge chocolate
cookie for breakfast, or eat your chocolate dessert first, this theme
topic is just for you! We're looking for recipes for the sweetest of
all desserts: CHOCOLATE.
Please don't forget chocolate goodness for our heart-healthy conscious,
diabetic, and for two readers, ok? (Make
sure to not send
recipes
you've already shared at a2z.) This is a theme topic that
will become a
keeper.
Join us in this
fun monthly theme topic, won't you? Please join in the
fun and send in your "Make Mine Chocolate, Please!"
for this
Monthly Theme topic.
Note:
There are still some
readers who routinely send in an email that says "do this... do that"
and call it a recipe submission. I have graciously put it all in
recipe format and made you a hero. PLEASE provide a recipe,
i.e.: Title, Ingredients, Procedure, along with your name and location.
You'll be an even bigger hero in my eyes! Please share your
favorite recipes in this month's theme topic of "Make
Mine Chocolate, Please!".
We will collect them the remainder of this month and post them on the
first Sunday of next month. Please understand that we do not
wish to infringe on copyrighted material; if your source states it is
copyrighted then do not send it. Make sure to view the rules section to
ensure your submissions are acceptable.
The rules for posting items in
A to Z Recipes newsletters are:
As a service to your
fellow readers, please send only items that are in
a form that others could easily copy and save for their own use. Items
that would require a lot of editing or cleaning up (ALL caps or NO
caps) or recipes that use non-standard measurements should not
be submitted. Recipes MUST include a title, list of
ingredients (no columns or frames), and directions for preparation.
Items for posting without a name and location of sender
may NOT be posted or posted without any credit given. Many web sites
prohibit distribution of their materials without a web link. If
you wish to submit an item from another web site, be sure that web site
allows it. If so, you must include the web site address (the URL - in
other words - cut and paste the address shown in your web browser when
you viewed the item on that web site). It is unreasonable to expect a2z
to research and verify your sources. There will be NO recipes
posted that are copyrighted or from other recipe-zines. A to
Z Recipes protects the privacy of its readers and does NOT
publish email addresses. There will be no exceptions.
Please use this email
link for submitting only regular recipes:
A to Z Recipes Inbox.
Please use this email
link for submitting only theme recipes: "Make
Mine Chocolate, Please!".
Please use this email
link for submitting all other items for
posting: A to Z Recipes.
See the A to Z
Recipes Theme Issues collection
here: A to
Z Recipes Theme Issues
The theme issue
for "Make
Mine Chocolate, Please!" has a deadline of
January 31,
2010,
and will be posted on February 7, 2010.
Please use this email
link to submit a recipe for theme
recipes: "Make
Mine Chocolate, Please!"
As usual, only
recipes are to be sent to: A to Z Recipes Inbox.
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T'was
the month
after Christmas, and all through the house,
nothing would fit me, not even a blouse;
The cookies I'd nibbled, the eggnog I had to taste,
at the holiday parties had gone to my waist;
When I got on the scales there arose such a number!
When I walked to the store (less a walk than a lumber),
I'd remember the marvelous meals I'd prepared,
The gravies and sauces and beef nicely rared;
The wine and the rum balls; the bread and the cheese,
and the way I'd never said, "No thank you, please."
As I dressed myself in my husband's old shirt,
and prepared once again to do battle with dirt,
I said to myself, as only I can,
"You can't spend a winter disguised as a man!"
So, away with the last of the sour cream dip.
Get rid of the fruit cake, every cracker and chip.
Every last bit of food that I like must be banished,
'til all the additional ounces have vanished.
I won't have a cookie--not even a lick.
I'll want only to chew on a long celery stick.
I won't have hot biscuits, or corn bread, or pie,
I'll munch on a carrot and quietly cry.
I'm hungry, I'm lonesome, and life is a bore,
But isn't that what January is for?
Unable to giggle, no longer a riot.
Happy New Year to all and to all a good diet!
~Author Unknown
I'm so fat that...
When I dance I make the band skip.
My cereal bowl comes with a lifeguard.
When I go to the zoo the elephants throw me peanuts.
My graduation picture was an aerial photograph.
My driver's license says picture continued on other side.
When I ran away they had to use all 4 sides of the milk carton.
When I get in an elevator it HAS to go DOWN!
Instead of being born with a silver spoon I was born with a silver
shovel in my mouth.
They have to grease the door frames and put a Twinkie on the other side
to get me through.
I could become rich and sell shade.
My belly button doesn't have lint -- it has sweaters.
And you think YOU'RE fat?
bareMinerals
now on Beauty.com!
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to Z Newsletters. Make sure to include your name and location
for posting. Thanks!
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Recipe Reviews, Reader Comments |
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If
you try a recipe from any posted, and have a recipe review, please send
me an email using this Recipe
Review link and make sure to include the following to qualify
for posting:
Recipe title
Name of submitter (who submitted the recipe?)
Your name and location for posting
(required!)
Date recipe was posted (date of newsletter)
Your comments (how was it? is it a "keeper"?)
I will post all qualifying recipe reviews here. You can also send
comments for all to read here. As long as what you have to say is
something others would want to read, this is the place to do it. Your
name and location is required!
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Healthier Recipes Theme Favorites |
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Looking for a particular
recipe, ingredient or
submitter?
Search A to Z Recipes Site and Newsletters:
FRENCH
ROQUEFORT SALAD DRESSING
~Shared by Dorine H., Newark, DE
If you like blue cheese dressing, you will love this healthier version
that is common in France, where I have never seen the mayonnaise based
type. If you fully follow directions, you will find your
salad well dressed without excess calories (a serious problem with US
mayo based blue cheese dressing). I learned how to make it
from Mme. Asselot in Marseille in 1973.
1 cup/250ml extra virgin olive oil
1/2 cup/125ml white wine vinegar (do NOT use balsamic!!!)
1/2 tsp./3ml sea salt (or kosher salt)
Generous amount of freshly ground black pepper
Handful fresh tarragon, finely minced (do not substitute dry)
3 oz./100g Roquefort cheese, mashed with a fork
Place all ingredients except cheese in a jar with a tight
lid. Shake vigorously until well mixed. Add cheese
and shake vigorously again, until mixed.
No need to refrigerate; the oil and vinegar are preservatives that keep
the dressing good for a couple of months.
To make salad in the French style, use a wooden bowl much larger than
the amount of salad you actually plan to serve. You need the
bowl half empty so you can toss the salad properly.
Pour some of the dressing in the bottom of the bowl. Add the
salad ingredients but do not toss. Bring to the
table. Toss immediately before serving; this is how the
French keep their salad much crisper and fresher, and require less
dressing than we do. If you count 42 good tosses of the
salad, you will find that it is all well coated with dressing and uses
less of it than you are accustomed to. Your waistline will
thank you. Maybe it's part of how French women stay so slim
while eating very well.
TURKEY ON RYE
~Shared by Patricia, Charlevoix, MI
2 slices pumpernickel rye
1/4 teaspoon Best Foods (aka Hellman's) light mayo
1/2 teaspoon lemon juice
2 ounces turkey breast
1 ripe tomato,sliced thin
1/2 cup alfalfa sprouts
1/2 English cucumber, sliced thin
Pepper
Spread bread with mayo, layer each slice with turkey, tomato and
cucumber. Season to taste and top with alfalfa. Serve open face.
2 servings - 80 calories each
CUCUMBER SALAD
~Shared by Patricia, Charlevoix, MI
1 English cucumber, do not peel
2 teaspoons salt
1/2 cup tomato salsa
Slice cucumbers thinly. Place in bowl and sprinkle with salt, letting
stand for at least 10 minutes. Place in colander and rinse thoroughly
to
remove salt. Drain and pat dry. Just before serving toss with salsa.
Serves 4 - 12 calories ea.
PINEAPPLE-STRAWBERRY-BANANA DELIGHT
~Shared by Patrica, Charlevoix, MI
1 cup pineapple puree - see below
1 pint fresh strawberries
2 bananas
Chill 4 dessert plates. Ladle 1/4 cup pineapple puree onto each plate.
Wash and hull strawberries and cut bananas on the diagonal into 2 inch
slices. Arrange attractively on top of sauce.
Serves 4 - 94 calories each.
Pineapple Puree
1 fresh pineapple, peeled and cored
Cut pineapple into quarters. Puree in a blender or food processor.
HEALTHIFIED FLUFFY ORANGE FRUIT DIP
~Shared by Dorie, IL
A2Z
Recipes Yahoo Forum Moderator
4 oz (half of 8-oz package) 1/3-less-fat cream cheese (Neufchâtel),
softened
1 container (6 oz) Yoplait® Original 99% Fat Free orange crème or
French vanilla yogurt
2 tablespoons powdered sugar
1 tablespoon frozen orange juice concentrate
1/4 teaspoon vanilla
1/2 cup frozen fat-free whipped topping, thawed
Assorted fresh fruit for dipping, if desired
In medium bowl, beat cream cheese with electric mixer on low speed
until smooth.
Add yogurt, powdered sugar, orange juice concentrate and vanilla; beat
30 to 60 seconds on low speed until blended and smooth. Gently stir in
whipped topping until well blended. Serve immediately or refrigerate up
to 24 hours. Serve with fresh fruit.
BEAN, PASTA AND ROASTED PEPPER SOUP
~Shared
by Dorie, IL
A2Z
Recipes Yahoo Forum Moderator
1 tablespoon olive oil
2 large carrots, diced
2 stalks celery, diced
1 large onion, chopped
1 tablespoon chopped fresh parsley
3 cloves garlic, minced
1 (49.5 fluid ounce) can Swanson® Chicken Broth (regular or Natural
GoodnessTM)
1 (15 ounce) can black beans, rinsed and drained
1 (14.5 ounce) can diced tomatoes
1/2 cup uncooked ditalini pasta
1/2 cup roasted sweet red pepper strips
1 tablespoon red wine vinegar
Heat oil in saucepot. Add carrots, celery, onion, parsley and garlic
and cook until tender. Add broth, beans, tomatoes and pasta. Heat to a
boil. Cover and cook 15 minutes or until pasta is done. Add peppers and
vinegar. Heat through.
Source: Campbells
"HEALTHIFIED" BUFFALO CHICKEN DIP
~Shared
by Dorie, IL
A2Z
Recipes Yahoo Forum Moderator
1 package (8 oz) 1/3-less-fat cream cheese (Neufchâtel), softened
1/2 cup fat-free ranch dressing
1/3 cup buffalo wing sauce
2 tablespoons water
1 1/2 cups shredded cooked chicken breast
1 cup shredded reduced-fat Colby-Monterey Jack cheese blend or
reduced-fat Cheddar cheese (4 oz)
2 tablespoons chopped green onions (2 medium)
Whole grain crackers or celery sticks, if desired
Heat oven to 350°F. In medium bowl, beat cream cheese with electric
mixer on medium speed until smooth. Beat in dressing, buffalo wing
sauce and water until blended. Stir in chicken and cheese. Spread in
ungreased 1-quart baking dish or 9-inch pie plate; cover with foil.
Bake 30 to 35 minutes or until hot and bubbly. Stir; top with onions.
Serve hot with crackers or celery sticks.
BEAN DIP ATHENOS
~Shared
by Dorie, IL
A2Z
Recipes Yahoo Forum Moderator
2 (15 ounce) cans garbanzo beans, drained
2/3 cup nonfat sour cream
2 teaspoons minced garlic
1 1/3 tablespoons balsamic vinegar
1/4 cup chopped sun-dried tomatoes
1/4 cup chopped fresh parsley
2 tablespoons chopped kalamata olives
In a food processor, blend smooth the garbanzo beans, nonfat sour
cream, garlic and balsamic vinegar. Transfer the mixture to a medium
bowl, and stir in sun-dried tomatoes, parsley and kalamata olives.
CHINA SUN CHICKEN
~Shared
by Dorie, IL
A2Z
Recipes Yahoo Forum Moderator
2 tablespoons vegetable oil
1 pound skinless, boneless chicken breast halves - cut into 1/2 inch
pieces
2 carrots, julienned
2 cloves garlic, pressed
1 teaspoon ground ginger
4 shallots, chopped
1 bell pepper, slivered
1 (20 ounce) can pineapple chunks in natural juice, liquid drained and
reserved
1/2 cup water
2 tablespoons soy sauce
1 tablespoon cornstarch
1 teaspoon white vinegar
1/2 teaspoon red pepper flakes
Heat the oil in a wok or large skillet over medium-high heat; cook the
chicken and carrots in the hot oil until the chicken is no longer pink
in the center and the carrots are tender, about 5 minutes. Stir in the
garlic and ginger; cook another 1 minute. Add the shallots and bell
pepper; cook another 1 minute.
Whisk together 3 tablespoons of the reserved liquid from the canned
pineapple chunks along with the pineapple chunks, the water, soy sauce,
cornstarch, vinegar, and pepper flakes; stir into the chicken and
vegetable mixture and bring to a boil, stirring until the sauce
thickens.
BAKED ASIAGO FRITTATA
~Shared
by Dorie, IL
A2Z
Recipes Yahoo Forum Moderator
2 cups finely chopped broccoli
1/3 cup sliced green onions
2 cloves garlic, minced
3 Morningstar Farms® Veggie Sausage Patties
1 teaspoon dried basil leaves or dried Italian seasoning
1/4 teaspoon salt
1/8 teaspoon pepper
8 eggs, beaten*
1/4 cup finely shredded Asiago cheese or Parmesan cheese
1/4 cup chopped tomato
In 10-inch oven-safe nonstick skillet coated with nonstick spray, cook
and stir broccoli, onions and garlic over medium heat for 4 to 5
minutes or until crisp-tender. Remove from heat.
Stir patties, basil, salt and pepper into vegetable mixture. Pour eggs
over top.
Bake, uncovered, at 350 degrees F for 15 to 19 minutes or until set.
Sprinkle with cheese. Let stand, covered, for 2 minutes. Sprinkle with
tomato. Cut into wedges.
MEXICAN LETTUCE WRAPS
~Shared
by Dorie, IL
A2Z
Recipes Yahoo Forum Moderator
3 C. cubed cooked chicken breast
1 (15 oz) can black beans rinsed and drained
1 medium tomato seeded and finely chopped
1 (4 oz) chopped green chilies
1/2 C. salsa
1/4 C. finely chopped onion
1/4 C. finely chopped sweet red pepper
1 T. lime juice
1/2 t. ground cumin
1/2 t. seasoned salt
1/4 t. garlic powder
1 medium ripe avocado peeled and finely chopped
1/2 C. reduced fat sour cream
12 lettuce leaves
In a large bowl, combine the first 11 ingredients.
Refrigerate until serving. Just before serving, stir in
avocado. Place 1/2 C. chicken mixture on each lettuce leaf,
top each with 2 t. sour cream. Fold lettuce over filling.
APPLE MUFFINS
~Shared by Mary S., Nashville, TN
12 servings
Ingredients
Cooking spray
3/4 cup plus 2 tablespoons packed brown sugar
1/4 cup chopped pecans
1/2 teaspoon ground cinnamon
1 cup all-purpose flour
1 cup whole-wheat pastry flour
1 teaspoon baking soda
1/2 teaspoon salt
1/4 cup canola oil
2 large eggs
1 cup natural applesauce
1 teaspoon vanilla extract
3/4 cup lowfat buttermilk
1 Golden Delicious apple, peeled, cored and cut into 1/4-inch pieces
Directions
Preheat oven to 400 degrees F. Coat a 12-capacity muffin pan with
cooking spray.
In a small bowl, mix together 2 tablespoons of the brown sugar, the
pecans and cinnamon.
In a medium bowl, whisk together the all-purpose and whole-wheat flour,
baking soda and salt.
In a large bowl, whisk the remaining 3/4 cup sugar and oil until
combined. Add the eggs, 1 at a time, whisking well after each addition.
Whisk in the applesauce and vanilla.
Whisk in the flour mixture in 2 batches, alternating with the
buttermilk. Whisk just until combined. Gently stir in the apple chunks.
Pour the batter into the prepared muffin pan and sprinkle with the
pecan mixture. Tap the pan on the counter a few times to remove any air
bubbles. Bake for 20 minutes or until a wooden pick inserted in center
of 1 of the muffins comes out clean.
Let cool on a wire rack for 15 minutes. Run a knife around the muffins
to loosen them and unmold. Cool completely on the rack.
SKILLET HERBED CHICKEN WITH MUSTARD
~Shared by Mary S., Nashville, TN
Ingredients
3 tablespoons Dijon mustard
2 tablespoons honey
2 tablespoons dried tarragon
2 teaspoons dried basil
2 teaspoons dried thyme
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 tablespoons vegetable oil
4 boneless, skinless chicken breast halves
1 cup white
Directions
1. In a small bowl, blend Dijon mustard and honey. Mix in the tarragon,
basil, thyme, salt, and pepper.
2. Heat oil in a large skillet over medium heat. Place chicken in the
skillet, and brush on both sides with the Dijon mustard mixture. Pour
1/4 cup wine around the chicken. Reduce heat, cover, and simmer about
10 minutes, until liquid is reduced.
3. Pour another 1/4 cup wine around the chicken, and continue to cook
about 5 minutes, until chicken is no longer pink and juices run clear.
Remove from heat, reserving remaining liquid.
4. Mix remaining wine into the skillet. Increase heat to medium, and
scrape up browned bits. Cook and stir until liquid is reduced by about
1/3. Serve as a sauce over the chicken.
Nutritional Information
Amount Per Serving
Calories: 298, Total Fat: 8.5g, Cholesterol: 68mg
CATHERINE'S SPICY CHICKEN SOUP
~Shared by Mary S., Nashville, TN
Ingredients
2 quarts water
8 skinless, boneless chicken breast halves
1/2 teaspoon salt
1 teaspoon ground black pepper
1 teaspoon garlic powder
2 tablespoons dried parsley
1 tablespoon onion powder
5 cubes chicken bouillon
3 tablespoons olive oil
1 onion, chopped
3 cloves garlic, chopped
1 (16 ounce) jar chunky salsa
2 (14.5 ounce) cans peeled and diced tomatoes
1 (14.5 ounce) can whole peeled tomatoes
1 (10.75 ounce) can condensed tomato soup
3 tablespoons chili powder
1 (15 ounce) can whole kernel corn, drained
2 (16 ounce) cans chili beans, undrained
1 (8 ounce) container sour cream
Directions
1. In a large pot over medium heat, combine water, chicken, salt,
pepper, garlic powder, parsley, onion powder and bouillon cubes. Bring
to a boil, then reduce heat and simmer 1 hour, or until chicken juices
run clear. Remove chicken, reserve broth. Shred chicken.
2. In a large pot over medium heat, cook onion and garlic in olive oil
until slightly browned. Stir in salsa, diced tomatoes, whole tomatoes,
tomato soup, chili powder, corn, chili beans, sour cream, shredded
chicken and 5 cups broth. Simmer 30 minutes.
Nutritional Information
Amount Per Serving
Calories: 473, Total Fat: 15.3g, Cholesterol: 82mg
HEALTHY GARDEN SALAD
~Shared by Mary S., Nashville, TN
Ingredients
5 tablespoons red wine vinegar
3 tablespoons grapeseed oil
1/3 cup chopped fresh cilantro
2 limes, juiced
1 teaspoon white sugar
3/4 teaspoon salt
2 cloves garlic, minced
1 (1 pound) package frozen shelled edamame (green soybeans)
3 cups frozen corn kernels
1 pint cherry tomatoes, quartered
4 green onions, thinly sliced
1 (15 ounce) can black beans, rinsed and drained
Directions
1. In a large serving bowl, whisk together the red wine vinegar,
grapeseed oil, cilantro, lime juice, sugar, salt and garlic. Set aside.
2. Bring a large pot of lightly salted water to a boil. Add the
soybeans and boil for 3 minutes. Add corn to the boiling water and
continue cooking for 1 more minute. Drain very well, and pour into the
bowl with the dressing. Gently mix in the cherry tomatoes, green onions
and black beans. Cover and refrigerate for at least 2 hours before
serving to chill and blend the flavors.
Nutritional Information
Amount Per Serving
Calories: 252, Total Fat: 9.8g, Cholesterol: 0mg
BAKED CHICKEN WITH WILD RICE AND ONION AND
TARRAGON
~Shared by Mary S., Nashville, TN
Ingredients
6 chicken breast halves
1 1/2 cups chopped celery
1 1/2 cups whole pearl onions
1 teaspoon fresh tarragon
2 cups unsalted chicken broth
1 1/2 cups dry white wine
1 package long grain and wild rice mix and seasoning packet
Directions
Preheat the oven to 300 F.
Remove skin and bones from chicken breasts and cut into 1/2- to 1-inch
pieces. Combine the chicken, celery, pearl onions and tarragon plus 1
cup of the unsalted chicken broth in a nonstick frying pan. Cook on
medium heat until the chicken and vegetables are tender, about 10
minutes. Set aside to cool.
In a baking dish, combine the wine, remaining 1 cup chicken broth, rice
and seasoning packet. Let soak for 30 minutes.
Add the cooked chicken and vegetables to the baking dish. Cover and
bake for 60 minutes. Check periodically and add more broth if the rice
is too dry. Serve immediately.
Nutritional Analysis (per serving)
Calories 300, Cholesterol 49 mg
Protein 20 g, Sodium 300 mg
Carbohydrate 29 g, Fiber 1 g
Total fat 8 g, Potassium 390 mg
Saturated fat 3 g, Calcium 54 mg
Monounsaturated fat 3 g
ARUGULA AND ZUCCHINI SALAD WITH PARMESAN
CHEESE
~Shared by Jim D., WA
Comments: This is a perfect lunch if you want something healthy and
watching your weight.
About 3 cups fresh arugula, stems removed (OR fresh baby spinach)
1 small zucchini, shave thin with vegetable peeler (I used the box
grater blade side)
Parmesan cheese chunk, shave thin with vegetable peeler or box grater
blade side
Sliced red onion rings
Cherry tomatoes
Dressing:
About 1 teaspoon grainy mustard
About 1 to 2 tablespoons olive oil
Squeeze of fresh lemon juice
I don’t measure these ingredients - just put them in the large salad
bowl and whisk. Add arugula and toss well. Place arugula on salad plate
and then arrange remaining ingredients on top. Sprinkle with fresh
ground black pepper.
Serves One (Serve with Garlic Pita Chips or Bagel rounds)
Source: The Happy
Cookers
HEALTHY CABBAGE SOUP
~Shared by Jim D., WA
Comments: A great soup anytime of the year and can be used for a diet
soup.
1 small to medium head cabbage, cored and coarsely chopped
1-1/4 cups chopped onion
1 cup sliced celery
3 cloves garlic, chopped fine
5 small red potatoes, quartered
1/2 pound greens (I used collard greens, but you can use your favorite)
2 tablespoons extra virgin olive oil
1 tablespoon Ghee or butter
1 teaspoon each: ground cumin, ground coriander seed
1/2 teaspoon each: ground turmeric, garam masala, Italian seasoning
1/4 teaspoon cayenne
Salt and fresh ground black pepper (I used 1-teaspoon salt 1/2-teaspoon
pepper)
2 teaspoons Wyler’s chicken bouillon granules
1 (32oz) box Swanson’s chicken broth
5 cups water
1 (15oz) can dark red kidney beans, rinsed and drained
In a large soup pot, heat olive oil and then saute onion, garlic,
celery and potatoes about 5 minutes, stirring often. Add Ghee or butter
and then stir in cumin, coriander seed, turmeric, garam masala, Italian
seasoning and cayenne. Continue to heat and stir about 1 minute and
then add chicken broth and water. Bring to a low simmer and cook about
15 minutes. Add cabbage, greens, kidney beans, chicken bouillon, salt
and pepper; bring to a low simmer and cook about 10 to 15 minutes; do
not overcook. Allow setting about 1/2 hour for seasonings to blend.
Serve hot
Note: I get all of the spices at Wal-Mart
Source: The Happy
Cookers
SHRIMP SALAD-STUFFED TOMATOES
~Shared by Jim D., WA
Makes 4 servings
Ingredients
1 pound peeled cooked shrimp (21-25 per pound; thawed if frozen), tails
removed, chopped
1 stalk celery, finely diced
¼ cup minced fresh basil
10 Kalamata olives, pitted and finely chopped
1 medium shallot, minced
2 tablespoons reduced-fat mayonnaise
1 tablespoon white-wine vinegar
Pinch of freshly ground pepper
4 large ripe tomatoes, cored
Instructions
1. Combine shrimp, celery, basil, olives, shallot, mayonnaise, vinegar
and pepper in a medium bowl. Stir to combine.
2. Carefully hollow out the inside of each tomato using a melon baller
or small spoon; reserve the scooped tomato for another use (see Tip).
To serve, fill each tomato with a generous 1/2 cup of the shrimp salad.
Tips
Prepare the salad (Step 1). Cover and refrigerate for up to 1 day.
Save the scooped-out tomato insides to use in fresh tomato soup or
pasta sauce. Store in the refrigerator for up to 3 days or in the
freezer for up to 6 months.
Nutrition Information
Per serving: 192 calories; 5 g fat (1 g sat, 2 g mono); 223 mg
cholesterol; 12 g carbohydrate; 26 g protein; 2 g fiber; 504 mg sodium.
Nutrition bonus: Vitamin C (80% daily value), Iron (25% dv), Vitamin A
(25% dv).
MELON, TOMATO & ONION SALAD WITH
GOAT CHEESE
~Shared by Jim D., WA
Makes 8 servings
Ingredients
1 cup very thinly sliced sweet white onion, separated into rings
1 small firm ripe melon
2 large tomatoes, very thinly sliced
1 small cucumber, very thinly sliced
½ teaspoon kosher salt
¼ teaspoon freshly ground pepper
1 cup crumbled goat cheese
¼ cup extra-virgin olive oil
4 teaspoons balsamic vinegar
1/3 cup very thinly sliced fresh basil
Instructions
1. Place onion rings in a medium bowl, add cold water to cover and a
handful of ice cubes. Set aside for about 20 minutes. Drain and pat dry.
2. Meanwhile, cut melon in half lengthwise and scoop out the seeds.
Remove the rind with a sharp knife. Place each melon half cut-side down
and slice crosswise into 1/8-inch-thick slices.
3. Make the salad on a large platter or 8 individual salad plates.
Begin by arranging a ring of melon slices around the edge. Top with a
layer of overlapping tomato slices. Arrange a second ring of melon
slices toward the center. Top with the remaining tomato slices. Tuck
cucumber slices between the layers of tomato and melon. Sprinkle with
salt and pepper. Top with goat cheese and the onion rings. Drizzle with
oil and vinegar. Sprinkle with basil.
Nutrition Information
Per serving: 192 calories; 12 g fat (4 g sat, 6 g mono); 11 mg
cholesterol; 19 g carbohydrate; 5 g protein; 2 g fiber; 176 mg sodium;
541 mg potassium.
Nutrition bonus: Vitamin C (61% daily value), Potassium &
Vitamin A (15% dv).
1 Carbohydrate Serving
Exchanges: 1 fruit, 1/2 lean meat, 1 1/2 fat
ORIENTAL BEEF STICKS
~Shared by Jim D., WA
Active Time: 20 Minutes
Total Time: 20 Minutes
Serves 6
INGREDIENTS
1 1/2 pounds lean beef strips
1/2 cup plum sauce
2 teaspoons soy sauce
1 clove garlic, minced
1/2 teaspoon grated fresh ginger root
1/4 teaspoon minced chili
DIRECTIONS
Prepare a fire in a grill to a high heat. Push beef strips onto 8-12
oiled bamboo skewers.
Combine all remaining ingredients and brush over meat. Cook skewers for
3-4 minutes each over meat. Cook skewers for 3-4 minutes each side,
brushing repeatedly with the spicy sauce.
If you like to add vegetables to your skewers, make sure the pieces are
the same size as the meat. Button mushrooms and summer (baby) squash
can be used whole. Fruit can work well (both for its color and flavor),
but it must be firm, not overripe or soft. Onion is great on a kabob.
Cook for a few minutes first by simmering in water or cooking for a
minute in the microwave oven.
Nutrition Information
Serves 6 - Facts Per Serving:
Calories: 179 Fat. Total: 5g Carbohydrates, Total: 7g
Cholesterol: 69mg Sodium: 255mg Protein: 24g
Fiber: 0g % Cal. from Fat: 25% Fat, Saturated: 0g
Source: The Barbecue Cookbook
OVEN-FRIED ZUCCHINI STICKS
~Shared by Jim D., WA
Makes 4 servings
Ingredients
Canola or olive oil cooking spray
½ cup whole-wheat flour
½ cup all-purpose flour
2 tablespoons cornmeal
1 teaspoon salt
½ teaspoon freshly ground pepper
1 ½ pounds zucchini (about 3 medium), cut into ½-by-3-inch sticks
2 large egg whites, lightly beaten
Instructions
1. Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
2. Combine flours, cornmeal, salt and pepper in a large sealable
plastic bag. Dip zucchini in egg white, shake in the bag to coat, and
arrange, not touching, on the baking sheet. Coat all exposed sides with
cooking spray.
3. Bake on the center rack for 7 minutes. Turn the zucchini and coat
any floury spots with cooking spray. Continue to bake until golden and
just tender, about 5 minutes more. Serve hot.
Nutrition Information
Per serving: 127 calories; 2 g fat (0 g sat, 0 g mono); 0 mg
cholesterol; 23 g carbohydrate; 7 g protein; 4 g fiber; 427 mg sodium;
524 mg potassium.
Nutrition bonus: Potassium (15% daily value).
1 1/2 Carbohydrate Servings
Exchanges: 1 starch, 1 1/2 vegetable
Source: www.eatingwell.com
MARY'S ZUCCHINI WITH PARMESAN
~Shared by Jim D., WA
Makes 4 servings, 3/4 cup each
Ingredients
2 teaspoons extra-virgin olive oil
2 pounds zucchini (about 4 medium), sliced ¼ inch thick
1/8 teaspoon salt
Freshly ground pepper to taste
½ cup finely shredded Parmesan cheese (1 ounce)
Instructions
Heat oil in a large nonstick skillet over medium heat. Add zucchini and
cook, stirring every 2 to 3 minutes, until tender and most of the
slices are golden brown, about 25 minutes. Reduce heat to medium-low,
sprinkle with salt and pepper; stir to combine. Sprinkle with cheese,
cover and cook until the cheese is melted, 1 to 2 minutes more. Serve
warm.
Nutrition Information
Per serving: 82 calories; 5 g fat (1 g sat, 2 g mono); 5 mg
cholesterol; 8 g carbohydrate; 5 g protein; 3 g fiber; 204 mg sodium.
1/2 Carbohydrate Serving
Source: www.eatingwell.com
DIABETIC ESPRESSO CREAM ROLL
~Shared by Ann S., Mims, FL
Servings: 10
Ingredients
Cake
4 eggs, separated
4 tablespoons granulated sugar, divided
1 teaspoon Sweet'N Low
2 tablespoons water
1 teaspoon vanilla extract
1/4 cup cake flour
4 tablespoons unsweetened cocoa powder, divided
3/4 teaspoon baking powder
1/8 teaspoon salt
1 teaspoon confectioner's sugar
Filling
2 teaspoons hot water
1 teaspoon instant espresso coffee
2 cups part-skim ricotta cheese
2 tablespoons lowfat vanilla yogurt
1 tablespoon unsweetened cocoa powder
3/4 teaspoon Sweet'N Low
1 tablespoon granulated sugar
Directions
1. Preheat oven to 325F. Spray 15-1/2 x 10-1/2-inch jelly-roll pan with
nonstick cooking spray; line pan with waxed paper; spray paper with
cooking spray. In small bowl with mixer at high speed, beat egg whites
until soft peaks form. Gradually add 2 tablespoons sugar, continuing to
beat until stiff but not dry. In large bowl, beat egg yolks, 1 teaspoon
Sweet'N Low and remaining 2 tablespoons sugar until thick and lemon
colored. Beat in water and vanilla.
2. In small bowl, stir together cake flour, 3 tablespoons cocoa, baking
powder and salt; beat into egg-yolk mixture. Gently fold egg whites
into egg-yolk mixture. Spread batter in pan. Bake 12 to 15 minutes or
until cake springs back when touched in center. Immediately invert cake
onto paper towel sprinkled with 1 tablespoon cocoa. Peel waxed paper
from cake. Starting at narrow end, roll cake with towel, jelly-roll
fashion. Place cake, seam-side down, on wire rack to cool completely.
3. Meanwhile, prepare filling: In cup, mix hot water with instant
espresso coffee until completely dissolved. In large bowl with mixer at
medium speed, beat ricotta cheese, yogurt, 1 tablespoon cocoa, 3/4
teaspoon Sweet'N Low, granulated sugar and coffee mixture until smooth.
Cover and refrigerate until ready to use.
4. Unroll cake. Spread with filling, reserving 1/4 cup for garnish.
Roll cake without towel. Using small strainer, sprinkle cake with
confectioner's sugar. Pipe on remaining filling. Serve immediately or
refrigerate.
Nutritional Information (Per Serving)
Calories: 121
Protein: 7 g
Sodium: 103 mg
Cholesterol: 84 mg
Fat: 5 g
Carbohydrates: 11 g
Exchanges: 1 Starch, 1 Fat
Source: Sweet N' Low
ROASTED VEGETABLE CHEDDAR QUICHE
~Shared by Ann S., Mims, FL
What to do with a bowl of leftover roasted vegetables? ... make a
flourless quiche ... And forget the crust. You won't miss it-
trust me ...
2 cups roasted vegetables (I used a medley of broccoli, zucchini,
carrots, garlic, sweet potato, peppers)
4 oz. aged Cheddar cheese, grated
4 happy organic free-range eggs, beaten
1/2 cup light cream, Half & Half (or non-dairy cream)
A pinch of nutmeg
A pinch of Old Bay Seasoning
10 sweet grape or cherry tomatoes, halved
Chopped basil or parsley
Pre-heat the oven to 375 degrees F. Lightly oil a 9-inch glass pie
plate.
Layer the roasted vegetables in the bottom of the pie plate (layer the
potatoes first.) Scatter most of the shredded cheese over the
vegetables. In a large 4-cup Pyrex measuring cup, or mixing bowl, use a
fork to beat the eggs with the cream, and add a pinch of nutmeg. Pour
the egg mixture all over the veggies and cheese, allowing it to seep
in. (Lightly press down a bit with a thin silicone spatula to make sure
the custard mixture sneaks in to all the nooks and crannies.) Press the
halved tomatoes all over the top; sprinkle a tad more of the remaining
cheese; dust lightly with basil or parsley.
Bake the pie in the center of a pre-heated oven for 30 minutes, or
until the center of the pie is set, and the edges are turning golden
brown. Set on a wire rack to cool for five minutes before serving. This
allows the pie to settle, and makes it easier to slice and serve.
Serves 4 for dinner; 5-6 for lunch. Light and tasty with a side of
crisp greens or fruit salad drizzled in a raspberry vinaigrette.
* Light cream has fewer carbs, almost no
lactose, and makes a smooth and rich custard.
* If you must be dairy-free, try silken
tofu and shredded vegan cheese.
Source: glutenfreegoddess.blogspot.com
POTATO CHIP-CRUSTED CHICKEN
~Shared by Ann S., Mims, FL
Prep: 6 hr.
Cook: 10 mins
Ready in: 6 hr., 10 mins
Ingredients
2 3 oz. boneless, skinless chicken breasts, visible fat removed
1/3 cup low-fat buttermilk
olive oil spray
1 teaspoon onion powder
1/4 teaspoon paprika
1/4 teaspoon black pepper
1/8 teaspoon salt
pinch of cayenne
1 1/2 ounces (about 1/2 cup) finely crushed Baked! Ruffles potato chips
Cooking Instructions
Place the chicken breasts between two sheets of plastic wrap or wax
paper on a flat work surface. With the flat side of a meat mallet,
pound them to an even 1/2-inch thickness. Put the chicken breasts in a
resealable plastic bag that is slightly larger than the breasts. Pour
the buttermilk over the breasts, seal the bag, and then turn the bag to
coat. Refrigerate for at least 6 hours or overnight, rotating once or
twice. Preheat the oven to 450°F. Lightly mist a small nonstick baking
sheet with spray. Mix the onion powder, paprika, black pepper, salt,
and cayenne in a small bowl. Put the chips in a medium shallow bowl.
Remove one chicken breast from the buttermilk and let any excess
buttermilk drip off. Sprinkle both sides of the breast evenly with half
of the seasoning mixture. Then transfer the breast to the bowl of
crushed chips and cover completely with the chips.
Place the coated breast on the prepared baking sheet. Repeat with the
remaining chicken breast. Discard any remaining marinade.
Lightly mist the top of both breasts with spray. Bake for 4 minutes,
and then carefully flip the breasts with a spatula, being sure not the
remove the coating. Lightly mist the tops with spray and bake for
another 3 to 5 minutes, or until the coating is crispy and the chicken
is no longer pink inside. Serve immediately.
Nutritional Information Per Chicken Breast: 206 calories, 22 g protein,
20 g carbohydrates, 4 g fat, trace saturated fat, 51 mg cholesterol
Source:
AOL, taken from Devin Alexander’s “THE MOST
DECADENT DIET EVER!”
STRAWBERRY SPINACH SALAD
~Shared by Ann S., Mims, FL
Yield: 10 servings
INGREDIENTS
- 1 package (10 ounces) fresh baby spinach, washed, dried and
trimmed
- 1 pint fresh strawberries, cleaned and sliced lengthwise to
1/4-inch thickness
- 1/2 of a small onion, finely chopped
- 2 tablespoons sugar
- 3 tablespoons water
- 2 tablespoons white vinegar
- 1/2 teaspoon dry mustard
- 1/4 cup canola or vegetable oil
DIRECTIONS
Place the spinach in a large salad bowl; add the strawberries.
In a small bowl, combine the onion, sugar, water, vinegar, mustard, and
oil. Whisk until well combined. Drizzle the dressing over the salad and
toss to coat. Serve immediately.
Nutritional Information Per Serving (1 cup):
Calories: 79, Fat: 6 g, Cholesterol: 0 mg, Sodium: 23 mg, Carbohydrate:
6 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g
Diabetic Exchanges: 1/2 Carbohydrate, 1 Fat
Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"
CHOCOLATE-AMARETTO POTS-DE-CREME
~Shared by Ann S., Mims, FL
Yield: 6 servings
Ingredients
1 cup vanilla low-fat, low-carb soy milk
2 tablespoons light whipped topping
2 ounces (31/2 rows of a small bar) sugar-free dark chocolate
1 tablespoon margarine
1 tablespoon unsweetened dark cocoa
1/2 teaspoon good-quality coffee
sugar substitute equal to 4 tablespoons sugar
4 egg yolks, beaten
1 teaspoon vanilla extract
1 teaspoon almond extract
1 teaspoon Amaretto liqueur
Topping:
1/4 cup light whipped topping
sugar substitute equal to 1 tablespoon sugar
1/4 teaspoon coffee, dissolved with a few drops of water
1 teaspoon almond extract
1/2 teaspoon vanilla extract
1 teaspoon Amaretto liqueur
Directions
1. Beat the egg yolks with a whip and set aside.
2. Combine soy milk, light whipped topping, chocolate, margarine,
cocoa, coffee and sugar substitute in a small, heavy saucepan. Cook
over medium heat, stirring constantly with a wooden spoon, for 10-15
minutes or until the mixture reaches a full boil and begins to thicken.
This part takes a lot of patience. As soon as it starts to thicken,
turn heat to low and keep stirring for another 1-2 minutes. Gradually
mix about one-quarter of the hot chocolate mixture into the beaten egg
yolks, half a teaspoon at a time, while continually whisking the eggs
so that they don't cook.
3. Then return the yolk mixture to the remaining hot chocolate mixture.
Stir over low heat for 2-3 minutes. Then remove from the heat. Stir in
flavorings and liqueur. Pour chocolate mixture into 6 small
pots-de-creme cups, demitasse cups or souffle cups. Cover and chill for
at least 2 hours or overnight.
4. To make the topping, beat together the light whipped topping with
the sugar substitute at a medium speed. When it starts to thicken, add
the dissolved coffee, flavorings, and liqueur and continue beating
until soft peaks form. Garnish each pot-de-creme with a dollop of
whipped topping and sprinkle with some cocoa and/or chopped, toasted
almonds. Garnish: light whipped topping; cocoa; chopped, toasted almonds
Nutritional Information (Per Serving)
Calories: 111
Protein: 3.5 g
Sodium: 21 mg
Cholesterol: 142 mg
Fat: 8.5 g
Dietary Fiber: 1.5 g
Carbohydrates: 4.5 g
Exchanges: 1/4 Starch; 1/2 Protein; 1-1/2 Fat
Source: Enlitened Kosher Cooking
SWEET & SPICY SNACK MIX
~Shared by Jean, Syracuse, NY
Please visit my web site: Cookin'
With JP
Serves 12
Ingredients
2 cans (15 ounces each) garbanzos, rinsed, drained and patted dry
2 cups Wheat Chex cereal
1 cup dried pineapple chunks
1 cup raisins
2 tablespoons honey
2 tablespoons reduced-sodium Worcestershire sauce
1 teaspoon garlic powder
1/2 teaspoon chili powder
Directions
Preheat the oven to 350 F. Lightly coat a 15 1/2-inch-by-10 1/2-inch
baking sheet with butter-flavored cooking spray.
Generously spray a heavy skillet with butter-flavored cooking spray.
Add garbanzos to the skillet and cook over medium heat, stirring
frequently until the beans begin to brown, about 10 minutes.
Transfer garbanzos to the prepared baking sheet. Spray the beans
lightly with cooking spray. Bake, stirring frequently, until the beans
are crisp, about 20 minutes.
Lightly coat a roasting pan with butter-flavored cooking spray. Measure
the cereal, pineapple and raisins into the pan. Add roasted garbanzos.
Stir to mix evenly.
In a large glass measuring cup combine honey, Worcestershire sauce and
spices. Stir to mix evenly. Pour the mixture over the snack mix and
toss gently. Spray mixture again with cooking spray. Bake for about 10
to 15 minutes, stirring occasionally to keep the mixture from burning.
Remove from oven and let cool. Store in an airtight container.
Nutritional Analysis (per serving) Serving size: 1/2 cup
Calories154, Cholesterol0 mg
Protein3 g, Sodium192 mg
Carbohydrate 36 g, Fiber3 g
Total fat trace, Potassium225 mg
Saturated fat trace. Calcium41 mg
Monounsaturated fat trace
Source: Mayo Clinic
STRAWBERRY PINEAPPLE SMOOTHIE
~Shared
by Jean, Syracuse, NY
Please visit my web site: Cookin'
With JP
Ingredients
Frozen Strawberries, unsweetened, 0.5 cup
Frozen Pineapple, 1/3 cup
Frozen Blueberry, unsweetened, 1/3 cup
Fresh Apple, 1
Fresh Banana, 2
Passion Fruit Juice, 1 cup
Orange Juice, 3 cups
Directions
Cut fresh apple and bananas Add all frozen fruits Add juices
Mix all in blender at progressively high speed for ~ 1 min.
Makes ~ 7 cups of smoothie
Serving size: medium = 1 cup; large = 1.5 cups
Number of Servings: 7
Nutritional Info Fat: 0.7g Carbohydrates: 29.6g Calories:
122.1 Protein: 1.6g
QUICK BREAKFAST TACO
~Shared
by Jean, Syracuse, NY
Please visit my web site: Cookin'
With JP
Ready in: 15 mins
Ingredients
2 corn tortillas
1 tablespoon salsa
2 tablespoons shredded reduced-fat Cheddar cheese
1/2 cup liquid egg substitute, such as Egg Beaters
Cooking Instructions
1. Top tortillas with salsa and cheese. Heat in the microwave
until the cheese is melted, about 30 seconds.
2. Meanwhile coat a small nonstick skillet with cooking
spray. Heat over medium heat, add egg substitute and cook,
stirring, until the eggs are cooked through, about 90
seconds. Divide the scrambled egg between the tacos.
Nutritional Information per Serving Calories 123
Carbohydrates 13 Fat 2 Saturated fat 1 Mono
unsaturated fat 0 Protein 13 Cholesterol
3 Fiber 0 Potassium 137
Source: EatingWell
CREAMED SPINACH
~Shared
by Jean, Syracuse, NY
Please visit my web site: Cookin'
With JP
Ready in: 20 mins
Serves:2
Ingredients
2 teaspoons extra-virgin olive oil
1/4 cup minced shallot or red onion
1 10-ounce bag fresh spinach (see Ingredient note), tough
stems removed
1 tablespoon butter
1 tablespoon flour
1/2 cup 1% milk
1/8 teaspoon grated nutmeg
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
2 tablespoons grated Parmesan or Pecorino Romano cheese
Cooking Instructions
1. Heat oil in a large nonstick skillet or Dutch oven over medium-high
heat. Add shallot (or onion); cook, stirring, until fragrant, about 30
seconds. Add spinach and cook, stirring, until just wilted, about 2
minutes.
2. Heat butter in a small saucepan over medium-high heat. Add flour and
cook, stirring, until smooth and bubbling, about 30 seconds. Add milk,
nutmeg, salt and pepper; cook, whisking constantly, until thickened,
about 1 minute. Stir the spinach into the sauce. Sprinkle with grated
cheese and serve.
Ingredient Note: The sturdier texture of mature spinach stands up
better to sauteing than baby spinach and it's a more economical choice.
We prefer to serve baby spinach raw.
Nutritional Information per Serving Calories 184
Carbohydrates 10 Fat 13 Saturated fat 6
Mono unsaturated fat 6 Protein 9 Cholesterol
24 Fiber 4 Potassium 723
VEGGIE BURGER WITH GRUYERE AND MUSHROOMS
~Shared
by Jean, Syracuse, NY
Please visit my web site: Cookin'
With JP
Total Time: 15 minutes
Yield: 1 serving
Vegetarian
Ingredients
1 Morning star Farms® Grillers Prime® Veggie Burgers
1 slice gruyere cheese or Swiss cheese
1/2 teaspoon vegetable oil
1/2 cup sliced fresh mushrooms
1 thin sliced red onion, separated into rings
1 lettuce leaf
1 thin sliced tomato
1 whole grain hamburger bun, split and toasted
Directions
1. Cook MORNINGSTAR FARMS GRILLERS PRIME Veggie Burger according to
package directions. Immediately top with cheese. Let stand about 1
minute or until cheese melts.
2. Meanwhile, in small nonstick skillet heat oil. Add mushrooms and
onion. Cook, stirring frequently, over medium heat for 3 to 5 minutes
or until tender.
3. Place lettuce leaf, tomato and veggie burger on bun bottom. Top with
mushrooms mixture and bun top.
Make It A Meal
Tossed salad (1 to 1 1/2 cups mixed greens, 1/4 cup chopped
tomato or cherry tomato pieces, 2 tablespoons shredded
carrot, 1 tablespoon chopped red onion and 2 tablespoons fat-free
salad dressing of choice) 1 1/2 cups halved strawberries
topped with 1/4 cup low-fat vanilla yogurt and 1 to 2
teaspoons grated semi-sweet chocolate
(Total Calories: 254)
JAMAICAN CHICKEN BREAST WITH MASHED SWEET
POTATOES
~Shared
by Jean, Syracuse, NY
Please visit my web site: Cookin'
With JP
PREP TIME 25 minutes
TOTAL TIME 25 minutes
YIELD 1 serving
Ingredients
1 small (about 6 oz.) sweet potato
1 small (about 5 oz.) boneless, skinless chicken breast half
1/4 teaspoon vegetable oil
1 teaspoon Caribbean jerk seasoning
1/2 cup canned black beans, rinsed and drained
1/2 cup chopped tomato
1/4 cup reduced-sodium chicken broth
1 tablespoon sliced green onions
1/2 teaspoon butter or margarine
Directions
1. Scrub potato. Trim ends. Prick skin in several places with
fork. Place in shallow microwave-safe dish. Micro-cook, loosely
covered, for 4 to 5 minutes or until very tender, turning
dish every 2 minutes. Let potato stand until cool enough to
handle.
2. Meanwhile, brush chicken on both sides with oil. Rub jerk seasoning
on both sides of chicken.
3. In small nonstick skillet coated with cooking spray cook chicken
over medium-low heat about 6 minutes or until lightly browned, turning
once. Add beans, tomato and broth to skillet. Bring to boiling. Reduce
heat. Simmer, covered, about 5 minutes or until chicken is no longer
pink. Stir onions into bean mixture.
4. Meanwhile, use spoon to scoop pulp from potato. Slightly mash
potato. Stir in butter. Return to microwave-safe dish. Micro-cook,
loosely covered, about 1 minute or until heated through. Spoon onto
serving plate. Top with chicken and vegetables. Serve immediately.
Make It A Meal
Just add these fun sides to create a full meal. 1 1/2 cups cooked,
whole green beans tossed with 1 teaspoon melted butter and ½ teaspoon
grated lemon peel 1 crisp whole wheat bread stick (about 9
inches long) 1 wedge of fresh pineapple (equal to 1/6 of whole)
drizzled with 2 to 3 teaspoons maple syrup or honey
(Total Calories: 228)
CHOCOLATE BANANA PEANUT BUTTER SMOOTHIE
~Shared
by Jean, Syracuse, NY
Please visit my web site: Cookin'
With JP
Ingredients
1 c. Light Silk Chocolate Soy Milk
2 T. creamy peanut butter
1 small banana
Directions
Put all in a blender and blend.
Number of Servings: 1
Nutritional Info
Fat: 18.0g
Carbohydrates: 52.7g
Calories: 402.9
Protein: 13.0g
ZESTY BROCCOLI CASSEROLE
~Shared by Luanne, FL
This is great and can make two meals. For myself I make a half recipe
and what is left over gets turned in to broccoli soup by adding more
milk and a little butter.
3 (10-ounce) packages frozen broccoli florets, thawed
Cooking spray
1 1/2 cups fat-free milk
2 1/2 tablespoons all-purpose flour
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
3/4 cup (3 ounces) shredded sharp cheddar cheese
1/2 cup (4 ounces) fat-free cream cheese, softened
1 cup fat-free mayonnaise
3/4 cup chopped onion (about 1/2 medium)
1 (8-ounce) can water chestnuts, rinsed, drained, and sliced
3/4 cup panko (Japanese breadcrumbs) (or
can use regular breadcrumbs)
2 teaspoons butter, melted
Preheat oven to 375°.
Spray with cooking spray an 11 x 7-inch baking dish. If the
broccoli florets are very large, cut them into bite-sized
pieces. Arrange broccoli in an even layer therein.
Set aside.
Combine milk, flour, salt, and pepper in a large saucepan over
medium-high heat; bring to a boil. Cook 1 minute or until thick,
stirring constantly. Remove from heat. Add cheddar and cream cheeses;
stir until smooth. Stir in mayonnaise, onion, and water chestnuts.
Spoon cheese mixture evenly over broccoli.
Place panko in a small bowl. Drizzle with butter, and toss. Sprinkle
breadcrumb mixture evenly over cheese mixture. Lightly spray breadcrumb
layer with cooking spray. Bake at 375° for 25 minutes or until mixture
begins to bubble and breadcrumbs brown.
Rating: Worthy of a special occasion.
Yield: 10 servings (serving size: about 3/4 cup)
Nutritional Info: Fiber, 4.1g; Calories, 141 (31% from fat);
Fat, 4.9g (sat 2.6g; mono 1.3g; poly 0.7g); Protein, 8.6g;
Carbohydrate, 17.9g; Cholesterol, 15mg; Iron, 1mg; Sodium, 484mg;
Calcium, 173mg.
Weight Watchers Points: 2 points per 3/4 cup serving (computed by AG -
4 g fiber + 140 cal + 5 g fat = 2 points).
Source: Originally from Cooking Light, July 2006
ITALIAN LENTIL SOUP
~Shared by Luanne, FL
This is a very healthy soup. I make it maybe once a month. Easy to do
and freezes well. The vinegar really adds zip !!!
Ingredients
1 cup lentils
1/3 cup pearl barley
1 cup carrot (chopped)
1 cup celery (chopped)
1 cup onion (chopped)
2 garlic cloves (minced)
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon dried thyme
1 bay leaf
3 1/2 cups broth
2 1/2 cups water
14 1/4 ounces Italian-style tomatoes or regular stewed tomatoes or
crushed tomatoes
1/4 cup fresh parsley, finely chopped (optional)
2 tablespoons cider vinegar (optional)
Directions:
1-Sort through lentils to remove debris and shriveled beans, then rinse.
2-Add lentils to crock pot, along with barley, carrots, celery, onion,
garlic, dried herbs and bay leaf.
3-Pour in broth, water, and tomatoes.
4-Cover and cook on low heat for 12 to 14 hours, or on high heat for 5
to 6 hours. ( I simmered it on top of stove )
5-Discard bay leaf and just before serving stir in parsley and vinegar.
(If you don't use the vinegar, the soup might taste more bland as
you're omitting a major contributor of flavor.).
TANGY LEMON CHICKEN WITH MUSHROOMS
~Shared by Lisa H., Belmont, NC
Citrus adds freshness to this easy chicken recipe which produces a
light, zesty sauce. Perfect with noodles, or serve with grains such as
bulgar wheat or cous-cous.
Serves 6
6 chicken thighs
a little olive oil
200g (1 cup) baby onions or 2 medium onions quartered
1 level tbsp plain flour
200g (2 cups) mushrooms, sliced
175ml (3/4 cup) chicken or vegetable stock
juice of 1 lemon
Using a little oil in a non-stick frying pan, brown the chicken thighs.
Remove from pan, add a little more oil and brown the onions. Return
chicken to pan, sprinkle over the flour and stir around to coat.Add
sliced mushrooms. Pour on the lemon juice and hot stock. Season with
salt and pepper. Bring to boil, then reduce to simmer. Cover and cook
gently for 30 minutes until chicken is cooked through.
HASH BROWN BREAKFAST PIE
~Shared by Pat, Minden, NV
Pat's husband is Phil Maine, author of Gourmet
Made Easy and Homemade
Truffles and BonBons.
See Phil's books in the Reader-owned Business
section of this issue.
We made this recipe for breakfast Christmas morning and it was very
good.
No-Stick Cooking Spray
1-1/4 cups Egg Beaters
1/2 cup milk
3 cups frozen country-style hash browns
1/4 cup sliced green onions
1/2 tsp. salt
1/4 tsp. bottled hot pepper sauce
1-1/2 cups shredded sharp Cheddar Cheese
4 slices bacon, crisp-cooked, drained and crumbled
(We added a little browned low-fat sausage, the recipe does not call
for this).
Preheat oven to 350 degrees. Spray a 9-inch pie plate with
no-stick cooking spray. Set aside. In a large bowl,
combine egg product and milk. Stir in potatoes, green onions,
salt and hot pepper sauce. Stir in 1 cup of the cheese and
half of the bacon (and the sausage if using). Spread in
prepared pie plate. Bake, uncovered, for 25 to 30 minutes or
until center is set. Sprinkle with remaining cheese and
remaining bacon. Bake for 3 to 4 minutes more or until cheese
melts.
Serves 6
BREAKFAST CASSEROLE
~Shared by Pat, Minden, NV
Pat's husband is Phil Maine, author of Gourmet
Made Easy and Homemade
Truffles and BonBons.
See Phil's books in the Reader-owned Business
section of this issue.
No-stick cooking spray
1 carton (16 oz.) egg beaters
1 can (4 oz.) diced green chile peppers
1 can(4 oz.) sliced, pitted ripe olives, drained
3 cups frozen southern style hash browns or cheese hash browns
1/2 tsp. salt
1/4 tsp pepper
3 tbsp. vegetable oil
2 cups shredded sharp cheddar cheese
1 lb. bulk turkey sausage
Salsa
Preheat oven to 350 degrees. Spray a 2-quart
rectangular baking dish and large skillet with no-stick cooking
spray. Set aside. In prepared skillet cook egg
product, chile peppers and half of the olives over medium heat until
mixture begins to set on bottom. Lift and fold partially
cooked egg mixture so uncooked portion flows underneath.
Continue cooking to 2 to 3 minutes or until egg product is cooked
through but still glossy. Remove egg mixture from
skillet. Set aside. Wipe skillet with paper
towels. In same skillet, cook potatoes, salt and pepper in
oil over medium heat for 8 to 10 minutes or until potatoes are tender,
stirring occasionally. Spread potatoes in prepared baking
dish. Sprinkle with 1 cup of the cheese. Set
aside. In same skillet, cook sausage until brown.
Drain fat. Sprinkle sausage over potatoes and cheese in
baking dish. Top with 1/2 cup of remaining cheese.
Spoon egg mixture on top. Sprinkle with remaining cheese and
remaining olives. Bake uncovered for 10 to 15 minutes or
until heated through and cheese melts. Serve with salsa.
Serves 6
CINNAMON FRENCH TOAST
~Shared by Pat, Minden, NV
Pat's husband is Phil Maine, author of Gourmet
Made Easy and Homemade
Truffles and BonBons.
See Phil's books in the Reader-owned Business
section of this issue.
8 slices cinnamon swirl bread, cut 1/2 to 3/4 inch thick
1 can (12 oz.) fat-free evaporated milk
1/2 cup egg beaters
1/2 tsp. pure vanilla extract
1/2 tsp. pure orange extract
1/8 tsp. salt
1 tbsp. butter
1 tbsp. vegetable oil
Maple syrup, warmed
In a 15 x 10 x 1-inch baking pan arrange bread slices in single
layer. Let stand, uncovered for 10 to 12 hours to
dry. (Or preheat oven to 300 degrees and bake bread slices
for 10 to 15 minutes or until dry). In medium bowl combine
milk, egg product, vanilla, orange extract and salt. Pour
over bread in pan. Let stand for 5 to 10 minutes or until
milk mixture is absorbed. On a large nonstick griddle, melt
half of the butter. Stir in half of the oil.
Arrange half of the bread slices on griddle. Cook over medium
heat about 6 minutes or until golden brown, turning once.
Transfer to baking sheet. Keep warm in oven while cooking
remaining bread slices. Using remaining butter and oil, cook
remaining bread slices. Halve each bread slice
diagonally. Serve warm with maple syrup.
Serves 4
EASY COLD DAY SOUP
~Shared by Pat, Minden, NV
Pat's husband is Phil Maine, author of Gourmet
Made Easy and Homemade
Truffles and BonBons.
See Phil's books in the Reader-owned Business
section of this issue.
1/2 cup chopped celery
1/4 cup chopped green onions
2 tbsp. butter
8 cups water
4 tsp. instant chicken bouillon granules or 4 instant chicken bouillon
cubes
2 pkg. (2.8 ox. each) chicken-flavored ramen noodles
1 cup egg beaters
In a large saucepan, cook celery and green onions in butter over medium
heat until tender. Stir in water and bouillon.
Bring to boiling. Break dried noodles into 1 to 2-inch
pieces. Stir noodles and contents of seasoning packets into
boiling mixture. Cook for 2 minutes, stirring occasionally to
break noodles apart. Slowly add egg product to boiling
mixture, stirring constantly. Cook and stir for 1 minute more.
Serves 8
VEGGIE FRITTATA
~Shared by Pat, Minden, NV
Pat's husband is Phil Maine, author of Gourmet
Made Easy and Homemade
Truffles and BonBons.
See Phil's books in the Reader-owned Business
section of this issue.
No-stick cooking spray
1/2 cup sliced fresh mushrooms
1/4 cup chopped red bell pepper
3 cherry tomatoes, quartered
1 green onion sliced
1/2 tsp. minced garlic
1/4 cup egg beaters
1/4 tsp. salt-free garlic & herb seasoning
1/2 slice singles Swiss reduced fat cheese
Spray small skillet with no-stick cooking spray. Heat over
medium heat. Add mushrooms, bell pepper, tomatoes, green
onion and garlic. Cook and stir about 4 minutes or until
vegetables are tender. In a small bowl, whisk together egg
product and seasoning. Pour over vegetables in
skillet. Tilt skillet to spread evenly. Top with
cheese, Reduce heat to low. Cover and cook about 2
minutes or until set. Fold in half. Slide onto
serving plate.
Serves 1
"HEALTHIFIED" GREEK LAYERED DIP
~Shared by Treva, NC
70% less fat, 54% fewer calories, 48% less sodium than the original
recipe. You'll love this much better-for-you appetizer updated with
fat-free ingredients, extra veggies and baked whole wheat pita chips.
Prep Time: 20 min
Start to Finish: 20 min
Makes: 12 servings (1/4 cup dip, 2 chips and 4 veggies each)
2 whole wheat pita (pocket) breads (6 inch)
Cooking spray
1 container (7 or 8 oz) plain hummus
1 container (6 oz) fat-free Greek plain yogurt
1 tablespoon chopped fresh parsley
1 teaspoon fresh lemon juice
1/8 teaspoon pepper
1 medium plum (Roma) tomato, seeded, chopped
1/3 cup pitted kalamata olives, quartered
1/3 cup finely chopped seeded cucumber
1/2 cup crumbled feta cheese (2 oz)
1/4 cup chopped green onions (4 medium)
1 teaspoon olive oil
1/2 medium cucumber, sliced
1 medium green or red bell pepper, cut into strips
1. Heat oven to 350°F. Split each pita bread horizontally to make 2
rounds. Cut each round into 6 wedges. Arrange on ungreased large cookie
sheet, rough surface up. Spray with cooking spray (about 5 seconds).
2. Bake 8 to 10 minutes or until golden brown and crisp; cool.
3. Meanwhile, spread hummus on shallow serving platter or in pie plate.
In small bowl, mix yogurt, parsley, lemon juice and pepper; spread
evenly over hummus. Top with tomato, olives, chopped cucumber, feta
cheese and onions. Drizzle with olive oil.
Nutritional Information
1 Serving: Calories 100 (Calories from Fat 40); Total Fat 4 1/2g
(Saturated Fat 1g, Trans Fat 0g);
Cholesterol 5mg; Sodium 270mg; Total Carbohydrate 12g (Dietary Fiber
2g, Sugars 3g); Protein 4g
Exchanges: 1/2 Starch; 0 Other Carbohydrate; 1/2 Skim Milk; 0
Vegetable; 1/2 Fat
Carbohydrate Choices: 1
What is "Healthified"?
We've replaced ingredients with great-tasting alternatives to create
better-for-you recipes that are just as yummy as the originals.
Did You Know?
Greek yogurt is known to be thicker (it's strained) with a creamier
consistency than regular plain yogurt. But if it's not available in
your area, regular plain yogurt can be used instead. While testing, we
found thickness varied with different brands and it may be fun to
conduct your own taste test and compare two or more brands.
Substitution
You can substitute any kind of olive you like. Why not scout the olive
bar at your grocery store and pick out a new variety?
Special Touch
For a different flavor twist, look for hummus with added ingredients,
such as roasted garlic.
Source: eatbetteramerica.
"HEALTHIFIED" MINI CHOCOLATE CHEESECAKES
~Shared by Treva, NC
57% less fat, 61% less sat fat, 37% fewer calories than the original
recipe. Tempt your taste buds with a chocolaty cheesecake that's easier
on the waistline, once in a while.
Prep Time: 20 min
Start to Finish: 2 hr 25 min
Makes: 12 servings
Cheesecakes:
12 foil baking cups
12 thin chocolate wafer cookies (from 9-oz package), crushed (2/3 cup)
12 oz 1/3-less-fat cream cheese (Neufchâtel), softened
2/3 cup sugar
2 teaspoons vanilla
1/4 cup unsweetened baking cocoa
1 whole egg
1 egg white
1 oz bittersweet or semisweet baking chocolate, melted
Topping:
1/3 cup fat-free hot fudge topping
Fresh raspberries, if desired
1. Heat oven to 325°F. Place foil baking cup in each of 12 regular-size
muffin cups. With back of spoon, firmly press slightly less than 1
tablespoon cookie crumbs in bottom of each foil cup.
2. In large bowl, beat cream cheese with electric mixer on medium speed
until creamy. Beat in sugar and vanilla until fluffy. Beat in cocoa.
Beat in whole egg and egg white until well blended. Stir in melted
chocolate. Divide cheese mixture evenly among crumb-lined foil cups.
3. Bake 28 to 32 minutes or until set. Cool in pan on cooling rack 15
minutes. Remove cheesecakes from pan; cool 15 minutes longer.
Refrigerate about 1 hour or until chilled.
4. To serve, carefully remove foil baking cups. Spread fudge topping on
cheesecakes. Garnish with raspberries. Store cheesecakes covered in
refrigerator.
Nutritional Information
1 Serving: Calories 200 (Calories from Fat 80); Total Fat 9g (Saturated
Fat 5g, Trans Fat 0g); Cholesterol 40mg; Sodium 180mg; Total
Carbohydrate 25g (Dietary Fiber 1g, Sugars 18g); Protein 4g
Exchanges: 1 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 2 Fat
Carbohydrate Choices: 1 1/2
What is "Healthified"?
We've replaced ingredients with great-tasting alternatives to create
better-for-you recipes that are just as yummy as the original.
Success
When tested with fat-free cream cheese, the cheesecakes had poor
texture and bland flavor. If you try fat-free cream cheese, we suggest
using 4 oz fat-free cream cheese and 8 oz 1/3-less-fat cream cheese for
best results.
Storage
Cheesecake freezes beautifully! Wrap airtight and freeze up to 5
months. Thaw in the original wrapping in the fridge 2 to 4 hours. Wrap
individually for a sweet treat anytime.
Source:
eatbetteramerica.
GLUTEN-FREE, DAIRY-FREE BEST BAGELS
~Shared by Treva, NC
You’ll love the taste of these flavorful bagels. And they freeze well.
MAKES 8
3 cups gluten-free Multi-Grain Flour Blend
1 teaspoon salt
2 teaspoons flax meal
1 & 1/2 teaspoons egg replacer
1 tablespoon xanthan gum
1 tablespoon yeast
2 tablespoons honey
2 tablespoons vegetable oil
1 teaspoon cider vinegar
1¼ cups warm water
1 teaspoon sugar
Brown rice flour, for rolling bagels
Cornmeal, for dusting pan
Line a baking pan or cookie sheet with parchment paper and sprinkle it
with cornmeal. Put some brown rice flour on a second baking pan or
cookie sheet.
Put Multi-Grain Flour Blend, salt, flax meal, egg replacer, xanthan gum
and yeast into a mixing bowl and whisk together.
In a separate bowl, whisk together honey, oil, cider vinegar, and 1
cup warm water. Using the paddle attachment of the mixer, slowly
incorporate the liquid mixture into dry ingredients. Add more warm
water, if necessary, to create a smooth consistency. Mixture should be
quite thick. Beat on medium-high speed for 3 minutes.
To shape the bagels, use a large spoon to scoop out the batter. Drop a
spoonful on to the baking pan or cookie sheet sprinkled with the flour.
Lightly roll dough in the flour to coat it and then shape into a ball.
Flatten the ball slightly and using your index finger, create a hole in
the center, large enough not to close during rising and baking. Repeat
until all the dough is used.
Place each bagel on the baking pan sprinkled with cornmeal. Lightly
cover bagels with an oiled piece of plastic wrap and place pan in a
warm place for bagels to rise, about 20 to 30 minutes.
When bagels have risen, bring a skillet of water to boil. Add 1
teaspoon sugar to the water. (Sugar helps create a shiny crust.)
Preheat oven to 375 degrees.
Drop a few bagels into the boiling water. Simmer for 30 seconds, turn
over and cook for another 30 seconds. Using a slotted spoon, remove
bagels, drain away excess water and put bagels back on same baking pan.
Once all bagels are boiled, bake them for 25 minutes in preheated oven.
Cool on a rack.
Each bagel contains 262 calories, 5g total fat, 0g saturated fat, 0g
trans fat, 0mg cholesterol,
303mg sodium, 51g carbohydrate, 2g fiber, 4g protein.
Multi-Grain Flour Blend
MAKES 9 CUPS
1 & 1/4 cups garfava flour
1 & 3/4 cups super-fine brown rice flour
2 cups potato starch or arrowroot flour or chestnut flour
2 cups cornstarch or potato starch
1 cup tapioca starch/ flour
1 cup sorghum flour or amaranth flour
Mix all ingredients together. Store in a tightly covered container in
the refrigerator until used.
GREEN BEANS WITH TOASTED WALNUTS AND
BREADCRUMBS
~Shared by Treva, NC
Toast fresh breadcrumbs in flavorful olive oil and combine them with
chopped toasted walnuts to add texture to this heart-healthy side dish.
1 cup sliced shallots
2 pounds green beans, trimmed
Cooking spray
2 tablespoons extra-virgin olive oil, divided
1/2 teaspoon salt
1/2 teaspoon sugar
3 (1-ounce) slices French bread baguette
1/4 cup (1 ounce) freshly grated Parmigiano-Reggiano cheese
3 tablespoons chopped walnuts, toasted
1 teaspoon grated lemon rind
Preheat oven to 425°. Place shallots and beans in a small roasting pan
coated with cooking spray. Drizzle with 1 tablespoon oil; toss.
Sprinkle mixture evenly with salt and sugar; toss to combine. Bake at
425° for 20 minutes or until beans are crisp-tender. Transfer mixture
to a serving bowl. Place bread in a food processor; pulse 10 times or
until coarse crumbs measure 1 & 1/2 cups. Heat remaining 1
tablespoon oil in a large skillet over medium heat. Add breadcrumbs to
pan; cook 5 minutes or until golden, stirring frequently. Remove from
heat; stir in the cheese and remaining ingredients. Add breadcrumb
mixture to beans; toss to combine.
Yield: 8 servings (serving size: about 1 cup)
CALORIES 159 (35% from fat); FAT 6.1g IRON 1.7mg; CHOLESTEROL 2.6mg;
CALCIUM 106mg; CARBOHYDRATE 23.6g; SODIUM 277mg; PROTEIN 6.3g; FIBER 5g
Source: Cooking Light, NOVEMBER 2008
CHOCOLATE MINT SNOWBALL COOKIES
~Shared by Treva, NC
3/4 cup whole-wheat flour
3/4 cup unbleached white flour
1 teaspoon baking powder
1/4 teaspoon salt
1 cup mint-flavored, semisweet chocolate morsels (like Nestle Toll
House)*
3 tablespoons fat-free sour cream
3 tablespoons canola oil
1/3 cup granulated sugar
1/3 cup Splenda
1 teaspoon vanilla extract
1 large egg (use a brand higher in omega-3s, if available)
2 tablespoons egg substitute or 1 egg white, beaten slightly
Powdered sugar
*If you can’t find mint-flavored chocolate morsels, use semisweet ones
and add 1 teaspoon of mint extract when you add the eggs to the batter.
Combine flours, baking powder, salt; set aside. Melt chocolate chips
over low heat in microwave or in a small nonstick saucepan.
In large mixing bowl, beat sour cream and canola oil with sugar and
Splenda. Add chocolate mixture and vanilla and beat to blend. Add egg
and egg substitute and beat until smooth. Add flour mixture and beat
only until blended.
Split dough into fourths and wrap each fourth in plastic wrap. Freeze
until firm (about 20 minutes.)
Preheat oven to 350 degrees. Shape each portion of dough into about 10
(1-inch) balls, and place on cookie sheets that have been coated with
canola cooking spray. Bake for 10 minutes, watching carefully. Once the
cookies are cool, dust the tops with powdered sugar, if desired.
40 cookies (20 servings)
Nutritional Information: Per serving (2 cookies each): 100 calories, 2
g protein, 15 g carbohydrate, 4 g fat, 1.5 g saturated fat, 10 mg
cholesterol, 1.2 g fiber, 60 mg sodium. Calories from fat: 36%.
Source: WebMD Weight Loss Clinic, Elaine Magee, RD, MPH
OATMEAL-NUT CRUNCH APPLE PIE
~Shared by Treva, NC
This decadent pie is loaded with juicy apples and adorned with a
streusel-lover's crunchy topping. The pie is best served the day it's
made. If you're short on time, look for a ready-made whole-wheat pie
crust in the freezer section of the store.
10 servings
Active Time: 1 hour
Total Time: 3 1/2 hours (including cooling time)
Crust
1 cup all-purpose flour
1/2 cup whole-wheat pastry flour
1/4 teaspoon salt
4 tablespoons cold unsalted butter, cut into small pieces
2 ounces reduced-fat cream cheese, (Neufchâtel)
2 tablespoons canola oil
3 tablespoons ice water
Filling
3 medium Granny Smith apples, peeled and thinly sliced
3 medium McIntosh apples, peeled and thinly sliced
1/2 cup packed light brown sugar
1 tablespoon lemon juice
1/2 teaspoon ground cinnamon
2 tablespoons all-purpose flour
Topping
1/2 cup whole-wheat pastry flour
1/3 cup old-fashioned rolled oats
1/4 cup packed light brown sugar
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
2 tablespoons cold unsalted butter, cut into small pieces
2 tablespoons frozen orange juice concentrate, thawed
1/4 cup coarsely chopped walnuts
To prepare crust: Whisk 1 cup all-purpose flour, 1/2 cup whole-wheat
flour and 1/4 teaspoon salt in a medium bowl. Cut in 4 tablespoons
butter and cream cheese using a pastry blender or a fork until the
mixture is pebbly. Add oil; stir until evenly moistened. Sprinkle water
over the mixture; toss with a fork to combine. Knead the dough in the
bowl a few times. Gather into a ball, press into a disk and wrap in
plastic. Refrigerate for at least 30 minutes or up to 2 days.
Roll the dough into a 14-inch circle between 2 large pieces of
parchment or wax paper. Peel off the top sheet and invert the dough
into a 9-inch pie pan. Peel off the remaining paper. Press the dough
firmly into the bottom and up the sides of the pan. Tuck the
overhanging dough under, forming a double-thick edge. Crimp the edge
with your fingers. Using a fork, prick the dough in several places.
Refrigerate the crust for 15 minutes.
Position a rack in the lower third of the oven; preheat to 375°F. Bake
the crust for 15 minutes. Remove from the oven and let cool, about 30
minutes.
To prepare filling: Combine apples, 1/2 cup brown sugar, lemon juice
and 1/2 teaspoon cinnamon in a large bowl. Let stand for 10 minutes.
Sprinkle 2 tablespoons all-purpose flour over the apples and toss
again; mound the filling into the cooled crust. Coat the crust edges
with cooking spray, return the pie to the oven and bake for 30 minutes.
Meanwhile, prepare topping: Combine 1/2 cup whole-wheat flour, oats,
1/4 cup brown sugar, 1/2 teaspoon cinnamon and 1/8 teaspoon salt in a
medium bowl. Cut in 2 tablespoons butter with a pastry blender or a
fork until evenly distributed. Stir in orange juice concentrate and
nuts.
After the pie has baked for 30 minutes, remove it from the oven and
scatter the topping over the apples. Return it to the oven (covering
the edges of the crust with foil if they’re browning too quickly) and
bake until the topping is golden and the juices are bubbling around the
edges, 20 minutes more. Cool for at least 1 hour before serving.
Nutrition
Per serving : 340 Calories; 13 g Fat; 6 g Sat; 2 g Mono; 21 mg
Cholesterol; 53 g Carbohydrates; 4 g Protein; 4 g Fiber; 110 mg Sodium;
199 mg Potassium 3.5 Carbohydrate Serving
Exchanges: 1 1/2 starch, 1 fruit, 1 1/2 fat
Tips & Notes
Make Ahead Tip: Prepare and refrigerate the dough (Step 1) for up to 2
days.
Equipment: 9-inch pie pan
Source: EatingWell - October/November 2006
TIRAMISU PARFAITS
~Shared by Treva, NC
70% less sat fat, 65% less fat, 37% fewer calories than the original
recipe. The favorite dessert of Italian restaurants inspired a tasty
lighter version—buon appetito!
Prep Time: 30 min
Total Time: 1 hour 30 min
Makes: 8 servings
4 oz (half of 8-oz package) 1/3-less-fat cream cheese (Neufchâtel),
softened
3/4 cup reduced-fat ricotta cheese
1/2 cup powdered sugar
1 teaspoon vanilla
1 container (6 oz) Yoplait® Original 99% Fat Free French vanilla yogurt
1/3 cup cold brewed espresso or strong coffee
2 tablespoons coffee-flavored liqueur, cold brewed espresso or strong
coffee
1 package (3 oz) soft ladyfingers, cut into 1/2-inch cubes
1 oz semisweet baking chocolate, grated (1/4 cup)
1. In medium bowl, beat cream cheese with electric mixer on medium
speed until smooth. Beat in ricotta cheese, powdered sugar and vanilla
until creamy. Beat in yogurt until well blended. In small bowl, mix
espresso and liqueur.
2. In 8 small parfait glasses or clear drinking glasses, layer half of
the ladyfingers, half of the espresso mixture and half of the cheese
mixture. Sprinkle each with about 3/4 teaspoon grated chocolate. Repeat
layers.
3. Cover; refrigerate at least 1 hour to blend flavors but no longer
than 4 hours. Store covered in refrigerator.
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
What is "Healthified"?
We've replaced ingredients with great-tasting alternatives to create
better-for-you recipes that are just as yummy as the original.
Substitution
Instead of the ladyfingers, you can use 4 cups angel food cake cubes.
Simplify
Don't want to grate chocolate? A sprinkle of baking cocoa in place of
the chocolate on each layer is a nice substitute.
Health Twist
To reduce calories more, use Yoplait® Light Fat Free very vanilla
yogurt instead of the Yoplait® Original 99% Fat Free French vanilla
yogurt.
Nutrition Information:
1 Serving: Calories 180 (Calories from Fat 60); Total Fat 7g (Saturated
Fat 3 1/2g, Trans Fat 0g); Cholesterol 20mg; Sodium 125mg; Total
Carbohydrate 24g (Dietary Fiber 0g, Sugars Exchanges: 1 1/2
Starch; 0 Other Carbohydrate; 0 Vegetable; 1 Fat Carbohydrate
Source: Betty Crocker® Kitchens
BUTTERNUT SQUASH GRATIN WITH BLUE CHEESE AND
SAGE
~Shared by Treva, NC
Besides being a great side to simple roast chicken or beef tenderloin,
seasonal squash provides more than a day's worth of vitamin A and about
half the daily recommended vitamin C.
5 cups (3/4-inch) cubed peeled butternut squash (about 2 pounds)
1 (1 & 1/2-ounce) slice white bread
4 teaspoons olive oil, divided
2 cups thinly sliced onion
1 tablespoon chopped fresh sage
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
1/2 cup (2 ounces) crumbled blue cheese
1. Preheat oven to 400°.
2. Steam butternut squash, covered, 10 minutes or until tender.
3. Place bread in a food processor, and pulse 12 times or until coarse
crumbs measure 1/2 cup. Transfer to a small bowl; add 2 teaspoons oil,
and toss with a fork to combine.
4. Heat remaining 2 teaspoons oil in a large nonstick skillet over
medium-high heat. Add sliced onion to pan; saute 5 minutes or until
tender, stirring occasionally. Transfer the onion mixture to a large
bowl. Add butternut squash, chopped sage, salt, and black pepper to
bowl, and toss gently to combine. Spoon squash mixture into an 11 x
7–inch baking dish coated with cooking spray. Bake at 400° for 20
minutes. Sprinkle crumbled blue cheese evenly over squash mixture, and
sprinkle evenly with breadcrumb mixture. Bake an additional 10 minutes
or until the cheese is melted and crumbs are golden brown.
Yield: 6 servings (serving size: about 1 cup)
CALORIES 186 (31% from fat); FAT 6.4g IRON 1.7mg; CHOLESTEROL
7mg; CALCIUM 173mg; CARBOHYDRATE 30.9g; SODIUM 379mg; PROTEIN 5.1g;
FIBER 4.8g
Source: Cooking Light, DECEMBER 2008
ROASTED CABBAGE ROLLS
~Shared by Treva, NC
We've revived a nearly forgotten comfort food--cabbage rolls. These are
made in the Finnish style, with a corn syrup-bacon glaze that
caramelizes during baking. Cooking the cabbage in the microwave makes
easy work of removing the leaves for the rolls. (Recipe by
Finnish-American Jim Fobel, a Cooking Light Contributor and the author
of Jim Fobel's Casseroles and Jim Fobel's Old-Fashioned Baking Book.)
Cabbage rolls:
1 (3-pound) head cabbage
2 tablespoons water
Cooking spray
1 onion, slivered
1 cup water
1/3 cup uncooked long-grain rice
1 cup diced Granny Smith apple
2/3 cup chopped green onions
1/2 cup 2% reduced-fat milk
1 & 1/4 teaspoons garlic salt
3/4 teaspoon dried rubbed sage
1/4 teaspoon ground nutmeg
1/4 teaspoon black pepper
1 large egg
1 pound ground turkey
1/4 cup water
Basting glaze:
4 bacon slices, chopped
1/3 cup dark corn syrup
3 tablespoons tomato paste
1 & 1/2 tablespoons water
3/4 teaspoon salt
To prepare cabbage rolls, core cabbage using a serrated knife.
Place cabbage in an 8-inch square baking dish or 2-quart casserole; add
2 tablespoons water. Loosely cover with heavy-duty plastic wrap.
Microwave at high 9 minutes, rotating baking dish a half-turn after 5
minutes. Cover dish and let stand 15 minutes. Discard any tough dark
green leaves. Remove 8 light-colored cabbage leaves. Cut off raised
portion of the main vein of each leaf, and set leaves aside. Finely
chop enough remaining cabbage to measure 1/2 cup, and set aside.
Coarsely chop enough remaining cabbage to measure 2 cups; arrange in
bottom of a 13 x 9-inch baking dish coated with cooking spray. Top with
slivered onion.
Bring 1 cup water to a boil in a small saucepan. Add rice; reduce heat
to medium-low, and cook 8 minutes. Drain well.
Preheat oven to 350°.
Combine 1/2 cup finely chopped cabbage, rice, apple, and the next 7
ingredients (apple through egg). Crumble turkey over mixture; stir just
until blended. Place about 1/2 cup turkey mixture in center of each
cabbage leaf. Fold in edges of leaves, and roll up; place cabbage rolls
on top of coarsely chopped cabbage. Cut several 1/4-inch-deep slits
across top of each roll. Pour 1/4 cup water over rolls. Cover with
foil, and bake at 350° for 30 minutes.
To prepare basting glaze, cook the bacon in a small saucepan over
medium heat for 3 minutes or until lightly browned. Remove from heat.
Remove bacon from pan; discard bacon drippings. Return bacon to pan;
stir in corn syrup and remaining ingredients. Uncover cabbage rolls;
spoon one-third basting glaze over cabbage rolls. Bake, uncovered, 1
hour, basting with basting glaze every 20 minutes. Spoon about 1/4 cup
remaining cabbage on each of 8 plates; top each with 1 cabbage roll.
Yield: 8 servings
CALORIES 223 (20% from fat); FAT 4.9g IRON 2.4mg; CHOLESTEROL 69mg;
CALCIUM 107mg; CARBOHYDRATE 28.7g; SODIUM 707mg; PROTEIN 17.4g; FIBER
4.2g
Source: Cooking Light, JANUARY 2000
OPEN-FACED TURKEY PATTY MELT
~Shared by Treva, NC
The traditional patty melt gets a makeover with ground turkey, but
substitute ground chicken or ground sirloin, if you prefer.
Pair sandwiches with vegetable
chips.
Yield: 4 servings (serving size: 1 sandwich)
1 teaspoon olive oil
1 cup vertically sliced Vidalia or other sweet
onion
1/4 cup part-skim ricotta cheese
1 1/2 teaspoons Worcestershire sauce
1/2 teaspoon black pepper
1 pound ground turkey breast
1 large egg white
Cooking spray
4 (1-ounce) slices reduced-fat Swiss cheese
4 slices light rye bread
1/4 cup country-style Dijon mustard
Heat oil in a large nonstick skillet over medium heat. Add onion to
pan. Cook 5 minutes or until lightly browned; stir occasionally.
Transfer onion to a bowl. Preheat broiler. Combine
cheese and next 4 ingredients (through egg white). Divide turkey
mixture into 4 equal portions, shaping each into a 1/2-inch-thick
patty. Return pan to medium heat. Coat pan with cooking spray. Add
patties to pan; cook 4 minutes or until brown. Turn patties over; cook
1 minute. Top each patty with 1 cheese slice; cook 3 minutes or until
cheese melts and patties are
done.
Place bread slices in a single layer on a baking sheet; broil 2 minutes
or until toasted. Spread 1 tablespoon mustard on each bread slice; top
each serving with 1 patty. Divide onion mixture evenly among sandwiches.
TENDER BREADED TURKEY CUTLETS
~Shared by Treva, NC
1 cup Italian seasoned dry bread crumbs
1/4 cup grated Parmesan cheese
4 turkey breast cutlets, 1/4 inch thick
1/2 cup fat free sour cream
1 tablespoon extra virgin olive oil
1. Mix the bread crumbs and cheese in a shallow dish. Spread both sides
of turkey with sour cream and press into the bread crumb mixture to
coat.
2. Heat the oil in a skillet over medium heat. Place turkey in the
skillet and cook 5 to 7 minutes on each side, until lightly browned and
cooked through.
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GREEN
CHILI STEW
I made an adaptation of this recipe Thursday. The seasonings are
perfect. I omitted the potatoes, added frozen corn, and served it over
white rice.
8 Servings
Prep: 10 min.
Cook: 35 min.
Ingredients
1-1/2 pounds boneless pork loin roast, cut into 3/4-inch cubes
2 tablespoons Crisco® Pure Olive Oil
1 large onion, diced
1 to 2 jalapeno peppers, seeded and chopped
3 garlic cloves, minced
1-1/2 teaspoons ground cumin
1 teaspoon salt
1/4 teaspoon white pepper
1 bay leaf
5 medium potatoes, peeled and cubed
3 cups water
1 can (14-1/2 ounces) diced tomatoes, undrained
3 cans (4 ounces each) chopped green chilies
Directions
In a Dutch oven or large saucepan, brown pork in oil. Add the onion,
jalapenos, garlic, cumin, salt, pepper and bay leaf; saute until onion
is tender. Add potatoes and water; bring to boil.
Reduce heat; cover and simmer for 15-20 minutes or until potatoes are
tender. Add tomatoes and chilies; simmer 10 minutes longer. Discard bay
leaf before serving.
Yield: 8 servings.
Nutrition Facts: One serving (1-1/3 cups) equals 253 calories, 8 g fat
(2 g saturated fat), 47 mg cholesterol, 707 mg sodium, 24 g
carbohydrate, 4 g fiber, 22 g protein.
Diabetic Exchanges: 2-1/2 meat, 1-1/2 vegetable, 1 starch.
Source; Taste of Home Magazine
CHOCOLATE-MINT CUPS
1 4-serving-size package sugar-free instant chocolate pudding mix
2 cups fat-free milk
1/4 of an 8-ounce container frozen light dessert topping, thawed
1/8 to 1/4 teaspoon mint extract
Green or red food coloring (optional)
Frozen light whipped topping, thawed (optional)
Mint sprig (optional)
1. Prepare pudding mix according to package directions using the 2 cups
fat-free milk. Set aside. In a small bowl combine dessert topping, mint
extract, and, if desired, food coloring to make desired color.
2. In 8 small dessert bowls layer half the pudding, followed by dessert
topping and remaining pudding. Cover and chill for 2 hours or until
set. If desired, top with whipped topping and mint.
Makes 8 individual desserts.
Nutrition Facts Per Serving:
Calories 54, Total Fat (g) 1, Sat Fat (g) 1, Mon Fat (g) 0, Poly Fat
(g) 0, Chol (mg) 1
Sod (mg) 191, Carb (g) 9. Total Sugar (g) 4, Fiber (g) 0, Protein (g)
3, Other Carb (d.e.) .5
HEALTHY CAESAR SALAD
6 servings
Prep: 25 minutes
Grill: 10 minutes
Ingredients
2 large fresh portobello mushrooms (about 4 ounces each)
2 teaspoons olive oil
1 tablespoon lemon juice
1 tablespoon red wine vinegar
2 teaspoons Dijon-style mustard
1 teaspoon Worcestershire sauce
1 clove garlic, minced
1/8 teaspoon ground black pepper
1/2 cup fat-free mayonnaise dressing or salad dressing
8 cups torn romaine lettuce
1/2 cup fat-free croutons
1 to 2 tablespoons shaved Parmesan cheese
Directions
Wipe mushrooms clean with a damp cloth. Remove stems and gills from
mushrooms. Brush mushrooms lightly with olive oil. For a charcoal
grill, grill mushrooms on the rack of an uncovered grill directly over
medium coals for 5 minutes. Turn and grill 5 to 7 minutes more or until
tender. (For a gas grill, preheat grill. Reduce heat to medium. Place
mushrooms on grill rack over heat. Cover and grill as directed above.)
Meanwhile, in a small bowl, combine lemon juice, red wine vinegar,
Dijon-style mustard, Worcestershire sauce, garlic, and pepper. Whisk in
mayonnaise.
Slice grilled mushrooms. Toss lettuce with dressing in a very large
bowl. Divide among serving plates. Top each with sliced mushrooms,
croutons, and cheese.
Nutrition facts per serving:
Calories 71
Total Fat (g) 3
Saturated Fat (g) 1
Monounsaturated Fat (g) 2
Cholesterol (mg) 3
Sodium (mg) 256
Carbohydrate (g) 10
Total Sugar (g) 4
Fiber (g) 3
Protein (g) 3
Vitamin C (DV%) 32
Calcium (DV%) 4
Iron (DV%) 6
*Percent Daily Values are base on a 2,000 calorie diet
Source: Better Homes & Gardens Magazine
KING RANCH CHICKEN CASSEROLE
8 Servings
Prep: 25 min.
Bake: 30 min.
Ingredients
1 large onion, finely chopped
2 celery ribs, finely chopped
1 medium green pepper, finely chopped
1 medium sweet red pepper, finely chopped
1 tablespoon canola oil
1 garlic clove, minced
3 cups cubed cooked chicken breast
1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of
celery soup, undiluted
1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of
chicken soup, undiluted
1 can (10 ounces) diced tomatoes and green chilies, undrained
1 tablespoon chili powder
12 corn tortillas (6 inches), cut into 1-inch strips
2 cups (8 ounces) shredded reduced-fat cheddar cheese, divided
Directions
In a large nonstick skillet coated with cooking spray, saute the onion,
celery and peppers in oil until crisp-tender. Add garlic; cook 1 minute
longer. Stir in the chicken, soups, tomatoes and chili powder.
Line the bottom of a 3-qt. Baking dish with half of the tortilla
strips; top with half of the chicken mixture and 1 cup cheese. Repeat
layers. Bake, uncovered, at 350° for 30-35 minutes or until bubbly.
Yield: 8 servings.
Nutrition Facts:
1 cup equals 329 calories, 12 g fat (5 g saturated fat), 65 mg
cholesterol, 719 mg sodium, 31 g carbohydrate, 3 g fiber, 26 g protein.
Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable, 1 fat.
BROCCOLI-CHEESE SOUP
This satisfying remake of broccoli chowder benefits from the creamy
texture of cooked potatoes and smooth, tangy reduced-fat sour cream
instead of getting its richness from as much as a cup each of cream and
cheese. Not only is the flavor vibrant, but a single serving gives you
over half of the daily recommendation for vitamin C.
Note from Maggie: When called for in recipe, I used frozen broccoli
spears and simmer 10 minutes. I also mixed reduced-fat with full-fall
cheese for best flavor (1/2 of each). My friend adds 1/4 tsp nutmeg to
hers... I do not... but hers is not bad!
6 servings, 1 cup each
Active Time: 45 minutes
Total Time: 1 hour 5 minutes
Ingredients
1 tablespoon extra-virgin olive oil
1 large onion, chopped
1 large carrot, diced
2 stalks celery, diced
1 large potato, peeled and diced
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
2 14-ounce cans vegetable broth, or reduced-sodium chicken broth
8 ounces broccoli crowns, (see Ingredient Note), cut into 1-inch
pieces, stems and florets separated
1 cup shredded reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt
Preparation
1. Heat oil in a Dutch oven or large saucepan over medium-high heat.
Add onion, carrot and celery; cook, stirring often, until the onion and
celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring,
for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring
often, for 2 minutes.
2. Add broth and broccoli stems; bring to a boil. Cover and reduce heat
to medium. Simmer, stirring occasionally, for 10 minutes. Stir in
florets; simmer, covered, until the broccoli is tender, about 10
minutes more. Transfer 2 cups of the chowder to a bowl and mash; return
to the pan.
3. Stir in Cheddar and sour cream; cook over medium heat, stirring,
until the cheese is melted and the chowder is heated through, about 2
minutes. Season with salt.
Nutrition
Per serving : 205 Calories; 9 g Fat; 4 g Sat; 3 g Mono; 21 mg
Cholesterol; 23 g Carbohydrates; 9 g Protein; 4 g Fiber; 508 mg Sodium;
436 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 1 high-fat meat
Tips & Notes
* Make Ahead Tip: Prepare through Step 2. Cover and refrigerate for up
to 2 days or freeze for up to 2 months.
* Ingredient note: Most supermarkets sell broccoli crowns, which are
the tops of the bunches, with the stalks cut off. Although crowns are
more expensive than entire bunches, they are convenient and there is
considerably less waste.
Source: Winter 2004, The EatingWell Diabetes Cookbook (2005)
CHEDDAR AND POTATO BREAKFAST BAKE
Prep Time: 10 min
Total Time: 55 min
Makes: 12 servings
4 cups frozen potatoes O'Brien with onions and peppers (from 28-oz
bag), thawed
1 1/2 cups shredded reduced-fat Cheddar cheese (6 oz)
5 slices fully cooked turkey bacon, chopped
1 cup Bisquick Heart Smart® mix
3 cups fat-free (skim) milk
1 cup fat-free egg product
1/2 teaspoon pepper
1. Heat oven to 375°F. Spray 13x9-inch (3-quart) glass baking dish with
cooking spray. In medium bowl, mix uncooked potatoes, 1 cup of the
cheese and the bacon. Spread in baking dish.
2. In same bowl, stir Bisquick mix, milk, egg product and pepper until
blended. Pour over potato mixture. Sprinkle with remaining 1/2 cup
cheese.
3. Bake 30 to 35 minutes or until light golden brown around edges and
cheese is melted. Let stand 10 minutes before serving.
High Altitude (3500-6500 ft): Bake 35 to 40 minutes.
Special Touch
Give it your special touch - a dash of hot sauce, a bit of chopped
broccoli, bits of leftover salmon instead of the bacon?
Nutrition Information:
1 Serving: Calories 140 (Calories from Fat 30); Total Fat 3 1/2g
(Saturated Fat 1g, Trans Fat 0g); Cholesterol 10mg; Sodium 430mg; Total
Carbohydrate 17g (Dietary Fiber 0g, Sugars 5g); Protein 10g Percent
Daily Value*: Vitamin A 8%; Vitamin C 0%; Calcium 25%; Iron 6%
Exchanges: 1 Starch; 0 Other Carbohydrate; 0 Vegetable; 1 Lean Meat
Carbohydrate Choices: 1
*Percent Daily Values are based on a 2,000 calorie diet.
Source: Betty
Crocker
FOUR-LAYER DESSERT
This is a dessert I got from a Kraft magazine ad. It is delicious. I do
find refrigerating the dessert between layering is important. ~Maggie
Prep Time: 35 min
Total Time: 3 hr 35 min
Makes: 12 servings
1 cup flour
1/2 cup finely chopped PLANTERS Slivered Almonds
1/4 cup (1/2 stick) margarine, melted
1 pkg. (8 oz.) PHILADELPHIA Fat Free Cream Cheese, softened
1/2 cup powdered sugar
2 cups thawed COOL WHIP Sugar Free Whipped Topping, divided
3 cups cold fat-free milk
2 pkg. (4-serving size each) JELL-O Fat Free Sugar Free
Instant Pudding, any flavor
HEAT oven to 350ºF. Mix flour, nuts and margarine; press onto bottom of
13x9-inch pan. Bake 15 min. or until lightly browned. Cool.
BEAT cream cheese and sugar with mixer until well blended. Stir in 1
cup COOL WHIP; spread over crust.
BEAT milk and pudding mixes with whisk 2 min.; spread over cream cheese
layer. Top with remaining COOL WHIP. Refrigerate several hours or until
chilled.
How To Easily Remove Dessert from Pan
Line pan with heavy-duty foil, with ends of foil extending over sides
of pan. Prepare dessert as directed. When ready to serve, carefully
lift dessert from pan using foil handles. Place on cutting board, then
cut into pieces to serve.
Note
If pudding layer seems too soft for layering, refrigerate dessert 15
min. before covering with the final COOL WHIP layer.
Nutrition Information
Calories 200
Total fat 8 g
Saturated fat 2.5 g
Cholesterol 5 mg
Sodium 390 mg
Carbohydrate 25 g
Dietary fiber 1 g
Sugars 9 g
Protein 7 g
SPAGHETTI WITH CLAM SAUCE
We use whole baby clams, chopped plum tomatoes and lots of fresh herbs
to create a delicious clam sauce for pasta that has only 8 grams of fat
per serving. Toasted pine nuts add complexity and rich texture to this
classic Italian combination.
4 servings
Active Time: 40 minutes
Total Time: 40 minutes
Ingredients
1 tablespoon extra-virgin olive oil
1 onion, chopped
3 plum tomatoes, seeded and chopped
2 cloves garlic, finely chopped
1/2 cup dry white wine
1 10-ounce can whole baby clams, drained, liquid reserved, or 8 ounces
minced fresh clams, liquid reserved
1/3 cup chopped fresh parsley
2 tablespoons chopped fresh basil
1/8 teaspoon salt
Freshly ground pepper, to taste
1 tablespoon pine nuts
12 ounces whole-wheat spaghetti, or linguine
Preparation
1. Put a large pot of water on to boil. Heat oil in a large nonstick
skillet over medium heat. Add onion and cook, stirring, until softened,
about 5 minutes. Add tomatoes and garlic; cook, stirring, until the
tomatoes have softened, about 3 minutes. Stir in wine and clam liquid;
bring to a simmer. Reduce heat to low and simmer for 5 minutes. Stir in
parsley, basil and clams and heat through. Season with salt and pepper.
2. Toast pine nuts in a small dry skillet over medium heat, stirring,
until golden, 3 to 4 minutes.
3. Meanwhile, cook pasta in the boiling water until just tender, 8 to
10 minutes or according to package directions. Drain and add to the pan
with the sauce. Toss to coat. Sprinkle with the pine nuts and serve
immediately.
Nutrition
Per serving : 461 Calories; 8 g Fat; 2 g Sat; 3 g Mono; 57 mg
Cholesterol; 73 g Carbohydrates; 25 g Protein; 12 g Fiber; 456 mg
Sodium; 411 mg Potassium
4 Carbohydrate Serving
Exchanges: 4 starch, 3 lean meat, 1 fat
Source: EatingWell.com
BEEF HASH WITH A SPICY KICK
Makes: 6 servings
Prep: 30 minutes
Marinate: 30 minutes
Cook: 15 minutes
Ingredients
1/2 cup orange juice
2 tablespoons lime juice
1 tablespoon adobo sauce (from chipotle peppers)
1-1/4 pounds beef sirloin or top loin steak, finely chopped
2 large onions, diced (2 cups)
2 tablespoons minced garlic or bottled minced garlic
1 tablespoon chili powder
1 tablespoon cooking oil
1-1/2 pound Yukon Gold potatoes or red skinned potatoes,
cooked* and diced
1 tablespoon chopped chipotle peppers in adobo sauce
2 Roma tomatoes, seeded and chopped
1/4 cup snipped fresh cilantro
Salt and ground black pepper
Fried eggs (optional)
Fresh cilantro sprig (optional)
Directions
1. In a large plastic bag set in a bowl, combine orange juice, lime
juice, and adobo sauce. Add meat, turning to coat. Close bag. Marinate
in refrigerator for 30 minutes. Drain and discard marinade. Pat meat
dry with clean white paper towels. (Removing as much moisture as
possible from the meat makes for a crispy hash.)
2. In a 12-inch heavy skillet cook the onion, garlic, and chili powder
in hot oil over medium heat for 5 minutes or until onion is tender. Add
meat to skillet; cook and stir about 2 minutes or until meat is
browned. Stir in potatoes and chipotle peppers. Spread in an even layer
in the skillet. Cook for 8 minutes more or until potatoes are golden
brown, turning occasionally. Stir in tomatoes and snipped cilantro.
Season with salt and pepper. Serve with fried eggs and fresh cilantro.
*To Cook Potatoes: Remove eyes from potatoes. Cut potatoes into
quarters. Cook, covered, in enough boiling lightly salted water to
cover for 20 to 25 minutes or until tender. Drain.
Nutrition Facts
Servings Per Recipe 6 servings
Calories 263,
Total Fat (g) 6,
Saturated Fat (g) 2,
Monounsaturated Fat (g) 1,
Cholesterol (mg) 45,
Sodium (mg) 189,
Carbohydrate (g) 28,
Total Sugar (g) 4,
Fiber (g) 4,
Protein (g) 24,
Vitamin C (DV%) 51,
Calcium (DV%) 6,
Iron (DV%) 23,
Percent Daily Values are based on a 2,000 calorie diet
Source: Better Homes & Gardens Magazine
LOW-FAT GLAZED CHICKEN
6 oz. orange juice, frozen concentrate - thawed
3 skinless boneless chicken breast halved - split
1/2 tsp. marjoram
1 dash ground nutmeg
1 dash garlic powder (optional)
1/4 c. water
2 tbsp. cornstarch
1. Combine thawed orange juice concentrate (not regular orange juice)
in bowl along with the marjoram, garlic powder and nutmeg.
Split the chicken breasts to make 6 serving sizes. Dip each
piece into the orange juice to coat completely. Place in
Crockery Pot. Pour the remaining orange juice mixture over
the chicken.
2. Cover and cook on low for 7-9 hours, or cook on high for 4 hours if
you wish. Precise cooking time is not important in crockpot cooking.
3. When chicken is done, remove to serving platter. Pour the sauce that
remains in crockpot into a saucepan. Mix the cornstarch and water and
stir into the juice in pan. Cook over medium heat, stirring constantly,
until thick and bubbly. Serve the sauce over the chicken.
TURKEY-APPLE SAUSAGE PATTIES
Make your own pan sausage? Why not! I doubled the recipe, substituted
toasted wheat germ for the chopped nuts, and increased the cayenne.
Great idea! You should try. ~Maggie
Servings: 4 servings
Carb grams per serving: 4
1/2 cup shredded, peeled apple
1/4 cup finely chopped almonds or pecans
1 1/2 teaspoons snipped fresh sage or 1/2 teaspoon dried sage, crushed
1/4 teaspoon black pepper
1/8 teaspoon salt
1/8 teaspoon paprika
1/8 teaspoon cayenne pepper
Dash ground nutmeg
8 ounces uncooked ground turkey breast
Nonstick cooking spray
1. In a large bowl combine shredded apple, nuts, sage, black pepper,
salt, paprika, cayenne pepper, and nutmeg. Add ground turkey; mix well.
Shape mixture into four 1/2-inch-thick patties.
2. Lightly coat the unheated rack of a broiler pan with nonstick
cooking spray. Arrange patties on rack. Broil 4 to 5 inches from the
heat about 10 minutes or until no longer pink (165 degrees F),* turning
once halfway through broiling time. (Or coat an unheated large skillet
with nonstick cooking spray. Preheat over medium heat. Add patties to
hot skillet. Cook for 8 to 10 minutes or until no longer pink [165
degrees F],* turning once halfway through cooking time. If patties
brown too quickly, reduce heat.)
*Note: The internal color of a turkey patty is not a reliable doneness
indicator. A turkey patty cooked to 165 degrees F is safe, regardless
of color. To measure the doneness of a patty, insert an instant-read
thermometer through the side of the patty to a depth of 2 to 3 inches.
Nutrition Facts Per Serving:
Calories 116
Total Fat (g) 5
Saturated Fat (g) 1
Cholesterol (mg) 23
Sodium (mg) 113
Carbohydrate (g) 4
Fiber (g) 1
Protein (g) 15
Diabetic Exchanges: Very Lean Meat (d.e.) 2, Fat (d.e.) 1
Source: Better Homes & Gardens Magazine
MEDITERRANEAN BAKED PENNE
This Italian-inspired take on an American casserole is about as tasty
as a one-dish meal can get.
8 servings
Active Time: 35 minutes
Total Time: 1 hour 45 minutes
Ingredients
1/2 cup fine dry breadcrumbs
1 tablespoon extra-virgin olive oil
2 small zucchini, chopped
1 medium eggplant, (about 1 pound), chopped
1 green or red bell pepper, seeded and chopped
1 medium onion, chopped
1 stalk celery, sliced
1 clove garlic, minced
1/4 cup dry white wine
1 28-ounce can plum tomatoes, drained and coarsely chopped, juice
reserved
Salt & freshly ground pepper, to taste
1 pound dried penne rigate, or rigatoni
1 1/2 cups coarsely grated part-skim mozzarella cheese
2 large eggs, lightly beaten
2 tablespoons freshly grated Parmesan cheese
Preparation
1. Preheat oven to 375°F. Coat a 3-quart baking dish with nonstick
spray. Coat the dish with 1/4 cup breadcrumbs, tapping out the excess.
Put a pot of water on to boil for cooking pasta.
2. Heat oil in a large nonstick skillet over medium-high heat. Add
zucchini, eggplant, bell pepper, onion and celery; cook, stirring
occasionally, until tender, about 10 minutes. Add garlic and cook,
stirring, for 1 minute more. Add wine and stir until almost evaporated,
about 2 minutes. Add tomatoes and juice. Bring to a simmer and cook
until thickened, 10 to 15 minutes. Season with salt and pepper.
Transfer to a large bowl and let cool to room temperature.
3. Meanwhile, cook penne (or rigatoni) in boiling salted water until al
dente, 8 to 10 minutes. Drain and rinse well. Toss pasta with the
vegetable mixture and stir in mozzarella.
4. Spoon the pasta mixture into prepared baking dish and drizzle eggs
evenly over the top. In a small bowl, combine remaining 1/4 cup
breadcrumbs and Parmesan. Sprinkle evenly over the top.
5. Bake pasta until golden and bubbly, 40 to 50 minutes. Let stand for
10 minutes before serving.
Nutrition
Per serving : 387 Calories; 9 g Fat; 4 g Sat; 2 g Mono; 65 mg
Cholesterol; 57 g Carbohydrates; 17 g Protein; 5 g Fiber; 312 mg
Sodium; 315 mg Potassium
3 1/2 Carbohydrate Serving
Exchanges: 3 starch, 1 vegetable, 1 medium-fat meat
Make Ahead Tip: Prepare through Step 3, cover and chill for up to 2
days.
Source: EatingWell,
November 1997
PECAN PIE BARS
24 bars
Prep: 25 minutes
Bake: 40 minutes
(Per bar): 150 calories, 9 g fat, 31 mg cholesterol, 76 mg sodium
Get the heart benefit and the crunch of pecans with less corn syrup and
butter. You get the same traditional sweet taste but lots fewer
calories and fat in the smaller bar than a large slice of pie.
Ingredients
1-1/4 cups all-purpose flour
1/2 cup powdered sugar
1/4 teaspoon salt
1/2 cup butter
2 eggs, slightly beaten
1 cup chopped pecans
1/2 cup packed brown sugar
1/2 cup light-colored corn syrup
2 tablespoons butter, melted
1 teaspoon vanilla
Directions
Preheat oven to 350°F. For crust, in a medium bowl combine flour,
powdered sugar, and salt. Using a pastry blender, cut in the 1/2 cup
butter until mixture resembles coarse crumbs. Pat crumb mixture into an
ungreased 11x7x1 1/2-inch baking pan. Bake for 20 minutes or until
lightly browned.
Meanwhile, for filling, in a medium bowl stir together eggs, pecans,
1/2 cup brown sugar, the corn syrup, 2 tablespoons melted butter, and
vanilla. Pour over the baked crust, spreading evenly.
Bake for 20 minutes more or until the filling is set. Cool completely
in pan on a wire rack. Cut into bars. Cover and store in the
refrigerator.
Nutrition facts per serving:
Total Fat (g) 9
Saturated Fat (g) 3
Monounsaturated Fat (g) 4
Polyunsaturated Fat (g) 1
Cholesterol (mg) 31
Sodium (mg) 76
Carbohydrate (g) 17
Total Sugar (g) 12
Fiber (g) 1
Protein (g) 2
Other Carbohydrates (d.e.) 1
Fat (d.e.) 1.5
Source: Better Homes & Gardens Magazine
LOW-CAL BUFFALO WINGS WITH BLUE CHEESE DIP
Don't tell anyone...it takes just three ingredients to replicate this
sports-bar favorite at home! Serve with crisp celery sticks and lots of
napkins.
Makes: 32 appetizers
Prep: 30 minutes
Cook: 4 to 5 hours
Ingredients
16 chicken wings (about 3 pounds)
1-1/2 cups bottled chili sauce
3 to 4 tablespoons bottled hot pepper sauce
1 recipe Blue Cheese Dip (see recipe below) or bottled ranch
salad dressing
Directions
1. Cut off and discard wing tips. Cut each wing into 2 sections. Rinse
chicken; pat dry. Place chicken on the unheated rack of a broiler pan.
Broil 4 to 5 inches from the heat about 10 minutes or until chicken is
browned, turning once. Transfer chicken to a 3-1/2- or 4-quart crockery
cooker. Combine chili sauce and hot pepper sauce; pour over chicken
wings.
2. Cover; cook on low-heat setting for 4 to 5 hours or on high-heat
setting or 2 to 2-1/2 hours. Serve chicken wings with Blue Cheese Dip
or ranch salad dressing.
Makes 32 appetizers.
Blue Cheese Dip: In a blender container combine one 8-ounce carton
dairy sour cream; 1/2 cup mayonnaise or salad dressing; 1/2 cup
crumbled blue cheese (2 ounces); 1 clove garlic, minced; and 1
tablespoon white wine vinegar or white vinegar. Cover and blend until
smooth. Store dip, covered, in the refrigerator for up to 2 weeks. If
desired, top dip with additional crumbled blue cheese before serving.
Nutrition Facts
Calories 108,
Total Fat (g) 8,
Saturated Fat (g) 3,
Cholesterol (mg) 21,
Sodium (mg) 217,
Carbohydrate (g) 3,
Fiber (g) 0,
Protein (g) 6
Source: Better Homes & Gardens Magazine
BREAKFAST CASSEROLE
Prep: 20 min. + chilling
Bake: 35 min. + standing
Ingredients
12 ounces reduced-fat bulk pork sausage
1 medium onion, chopped
2 eggs
4 egg whites
2 cups fat-free milk
1-1/2 teaspoons ground mustard
1 teaspoon salt
1/4 teaspoon pepper
8 slices firm white bread, cubed
2 cups (8 ounces) shredded reduced-fat cheddar cheese
Directions
In a nonstick skillet, cook sausage and onion over medium heat until
sausage is no longer pink; drain and cool. In a large bowl, beat the
eggs, egg whites, milk, mustard, salt and pepper. Stir in the bread
cubes, cheese and sausage mixture. Pour into a 13-in. x 9-in. baking
dish coated with cooking spray. Cover and refrigerate overnight.
Remove from the refrigerator 30 minutes before baking. Bake, uncovered,
at 350° for 35-40 minutes or until a knife inserted near the center
comes out clean. Let stand for 5 minutes before cutting.
Yield: 12 servings.
Nutritional Analysis: One serving equals 211 calories, 11 g fat (5 g
saturated fat), 51 mg cholesterol, 690 mg sodium, 13 g carbohydrate, 1
g fiber, 15 g protein.
Diabetic Exchanges: 2 lean meat, 1 starch, 1 fat.
Source: Light & Tasty October/November 2003
CHICKEN MANICOTTI WITH CHIVE CREAM SAUCE
Prep: 30 min.
Bake: 25 min.
Ingredients
12 packaged dried manicotti shells
1 8-ounce container soft-style cream cheese with chives and
onion
2/3 cup milk
1/4 cup grated Romano or Parmesan cheese
2 cups chopped cooked chicken (10 ounces)
1 10-ounce package frozen chopped broccoli, thawed and drained
1/2 of a 7-ounce jar roasted red sweet peppers, drained and
sliced, or one 4-ounce jar diced pimiento, drained
1/4 teaspoon pepper
Paprika
Directions
1. Cook the manicotti shells according to package directions. Drain
shells; rinse with cold water. Drain again.
2. Meanwhile, for sauce, in a small heavy saucepan melt cream cheese
over medium-low heat, stirring constantly. Slowly add milk, stirring
until smooth. Stir in Romano or Parmesan cheese. Remove from heat.
3. For filling, in a medium mixing bowl stir together 3/4 cup of the
sauce, the chicken, broccoli, roasted red sweet pepper or pimiento, and
pepper. Using a small spoon, carefully fill each manicotti shell with
about 1/3 cup of the filling.
4. Arrange the filled shells in a 3-quart rectangular baking dish. Pour
the remaining sauce over the shells. Sprinkle with paprika. Cover with
foil.
5. Bake in a 350 degree F oven for 25 to 30 minutes or until heated
through.
Makes 6 main-dish servings.
Make-Ahead Tip: Prepare and stuff manicotti. Pour sauce over shells.
Sprinkle with paprika. Cover and chill up to 12 hours. Bake in a 350
degree F oven for 35 to 40 minutes or until heated through.
Nutrition Facts
Calories 396, Total Fat (g) 18, Saturated Fat (g) 9, Cholesterol (mg)
92, Sodium (mg) 257, Carbohydrate (g) 31, Protein (g) 25
Source: Better Homes & Gardens Magazine
BERRY CHEESECAKE DESSERT
2 servings
Prep: 15 minutes
Chill: 4 to 24 hours
Ingredients
1/4 of an 8-ounce tub (1/4 cup) fat-free cream cheese
1/4 cup light ricotta cheese
1 tablespoon sugar
1/4 teaspoon finely shredded orange peel
2 teaspoons orange juice
1 1/2 cups fresh raspberries, blueberries, and/or sliced
strawberries
2 gingersnaps or chocolate wafer cookies, broken (optional)
Fresh mint (optional)
Directions
In a medium bowl, combine cream cheese, ricotta cheese, sugar, orange
peel, and orange juice. Beat with an electric mixer on medium speed
until smooth. Cover and chill for 4 to 24 hours.
To serve, divide cream cheese mixture between two parfait glasses or
dessert dishes. Top with berries. If desired, sprinkle with the broken
cookies. If desired, garnish with mint.
Nutrition facts per serving:
Calories 109
Total Fat (g) 1
Saturated Fat (g) 1
Cholesterol (mg) 12
Sodium (mg) 28
Carbohydrate (g) 16
Fiber (g) 7
Protein (g) 8
TEX-MEX TACO DIP
24 servings
Prep: 30 minutes
Bake: 25 minutes
Ingredients
1 1/2 pounds ground raw turkey breast
1 jalapeno chile pepper, seeded and finely chopped (optional)
1 1-ounce envelope reduced sodium taco seasoning mix
2 8-ounce packages reduced-fat cream cheese (Neufchatel),
softened
2 16-ounce cans fat-free refried beans
3 avocados, halved, seeded, peeled and mashed
2 tablespoons lemon juice
1/2 cup fat-free dairy sour cream
1/2 cup fat-free mayonnaise
8 ounces reduced-fat shredded cheddar cheese
1/2 cup chopped green onions (optional)
2 cups shredded fresh spinach
3 medium tomatoes, chopped
Assorted vegetable dippers and/or baked tortilla chips
Directions
In a large skillet cook ground turkey and jalapeno, if using, with half
of the taco seasoning mix (about 2 tablespoons) until turkey is no
longer pink; remove from heat and set aside.
Meanwhile, spread cream cheese into the bottom of a 13x9x2-inch baking
dish. Spread cream cheese layer with refried beans. Stir the lemon
juice into the mashed avocado and spread over refried bean layer. In a
small bowl stir together sour cream, mayonnaise and remaining taco
seasoning mix. Spread this sour cream mixture atop the avocado layer.
Top with ground turkey mixture and then sprinkle top with cheese.
Bake, uncovered, in a 325°F oven about 25 minutes or until heated
through and cheese is evenly melted. Top with green onions if desired,
shredded spinach and chopped tomato. Serve with vegetable dippers
and/or baked tortilla chips.
Nutrition facts per serving:
Calories 175
Total Fat (g) 9
Saturated Fat (g) 4
Cholesterol (mg) 32
Sodium (mg) 425
Carbohydrate (g) 10
Total Sugar (g) 2
Fiber (g) 3
Protein (g) 13
Source: Better Homes & Gardens Magazine
LIGHT COLORADO QUICHE
8 servings
Prep: 15 minutes
Bake: 45 minutes
Ingredients
1/2 cup fat-free milk
2 tablespoons all-purpose flour
3/4 cup refrigerated or frozen egg product, thawed
1 cup low-fat cottage cheese
2 ounces reduced-fat cream cheese (Neufchatel), cut up
1 cup shredded sharp cheddar cheese or Monterey Jack cheese
(4 ounces)
1/2 teaspoon sugar
1/8 teaspoon ground black pepper
Fresh chopped tomatoes (optional)
Chopped fresh basil or oregano (optional)
Directions
Preheat oven to 350°F. In a medium bowl, gradually whisk the milk into
the flour until smooth. Whisk in the egg, cottage cheese, and cream
cheese (mixture will not be smooth). Stir in cheddar cheese, sugar, and
pepper.
Pour mixture into a lightly greased 9-inch pie plate. Bake for 45 to 50
minutes or until puffed and golden and a knife inserted near the center
comes out clean. Serve immediately. If desired, garnish with tomatoes
and fresh herbs.
Nutrition facts per serving:
Calories 118
Total Fat (g) 6
Saturated Fat (g) 4
Cholesterol (mg) 22
Sodium (mg) 283
Carbohydrate (g) 4
Protein (g) 11
Source: Better Homes & Gardens Magazine
ROSEMARY BAKED POTATOES
We make these often, especially with roasted meats.
6-8 baby red potatoes (2 1/2-inch to 3-inch size)
2 tablespoons olive oil
1 tablespoon low-fat margarine, melted
2-3 teaspoons dried rosemary
1-2 teaspoon dried thyme (optional)
salt
pepper
1. Heat oven to 375 degrees.
2. Cover a baking sheet with parchment paper.
3. Wash and cut potatoes into somewhat uniform chunks. Pat dry.
4. Crush and break rosemary and thyme leaves by hand.
5. Put potatoes, olive oil, margarine, rosemary and thyme into a
container with a lid and shake well to coat the potatoes.
6. Spread potatoes on baking sheet in a single layer (for quicker
cooking, don't cramp - use a second sheet if necessary).
7. Salt and pepper to taste.
8. Bake 45 - 60 minutes or until nicely brown, stirring and turning
occasionally.
Serves 4.
Nutrition Amount Per Serving %DV:
Calories 257 Calories from Fat 63 (24%) Total Fat 7.1g 10% Saturated
Fat 1.0g 5% Monounsaturated Fat 4.9g Polyunsaturated Fat 0.8g Trans Fat
0.0g Cholesterol 0mg 0% Sodium 15mg 0%
Potassium 1078mg 30% Total Carbohydrate 44.9g 14% Dietary Fiber 5.8g
23% Sugars 2.0g Protein 5.2g 10%
Source: Adapted from a recipe found at RecipeZaar
RISOTTO PRIMAVERA
6 servings.
Ingredients
1/4 cup thinly sliced celery
1/4 cup thinly sliced shallots or green onions
2 cloves garlic, minced
1/8 teaspoon pepper
1 tablespoon butter or margarine
1 cup Arborio or long grain rice
1 14-ounce can reduced-sodium chicken broth
1 3/4 cups water
1/2 cup fresh or frozen peas, thawed
1/2 cup coarsely chopped yellow summer squash and/or zucchini
1/2 teaspoon finely shredded lemon peel
Fresh herb sprigs (optional)
Directions
In a 3-quart saucepan cook celery, shallots or green onions, garlic,
and pepper in hot butter until tender. Add uncooked rice. Cook and stir
for 2 minutes more.
Carefully stir in broth and water. Bring to boiling; reduce heat.
Simmer, covered, for 25 minutes. (Do not lift cover.) Remove from heat.
Stir in peas, squash or zucchini, and lemon peel. Cover and let stand 5
minutes. Serve immediately. If desired, garnish with fresh herb sprigs.
Nutrition facts per serving:
Calories 114
Total Fat (g) 2
Saturated Fat (g) 1
Monounsaturated Fat (g) 1
Cholesterol (mg) 5
Sodium (mg) 191
Carbohydrate (g) 21
Total Sugar (g) 1
Fiber (g) 1
Protein (g) 3
Source: Better Homes & Gardens Magazine
LIGHT HAMBURGER SOUP
8 ounces extra-lean ground beef
8 ounces uncooked ground turkey breast
2 medium onions, finely chopped
2 carrots, coarsely shredded
2 stalks celery, sliced
2 cloves garlic, minced
6 cups reduced-sodium beef broth
2 14-1/2-ounce cans diced tomatoes, undrained
1 tablespoon snipped fresh sage or 1 teaspoon dried sage, crushed
2 teaspoons snipped fresh thyme or 1 teaspoon dried thyme, crushed
1 teaspoon snipped fresh rosemary or 1/2 teaspoon dried rosemary,
crushed
1/4 teaspoon salt
1/4 teaspoon ground black pepper
2 medium potatoes, chopped (2 cups)
Fresh sage (optional)
In a Dutch oven, combine beef, turkey, onion, carrot, celery, and
garlic; cook until meat is brown and onion is tender. Drain off fat.
Stir beef broth, undrained tomatoes, 1 tablespoon sage, thyme,
rosemary, salt, and pepper into beef mixture in Dutch oven. Bring to
boiling; stir in potatoes. Reduce heat. Cover and simmer for 10 to 15
minutes or until vegetables are tender. If desired, garnish with
additional fresh sage.
Makes 12 (1-cup) servings.
Calories 103
Total Fat (g) 2
Saturated Fat (g) 1
Cholesterol (mg) 19
Sodium (mg) 418
Carbohydrate (g) 10
Fiber (g) 1
Protein (g) 10
Vitamin A (DV%) 0
Vitamin C (DV%) 0
Calcium (DV%) 0
Iron (DV%) 0
Diabetic Exchanges:
Starch (d.e.) .5
Vegetables (d.e.) 1
Very Lean Meat (d.e.) 1
TACO SALAD
4 servings
Prep: 35 minutes
Bake: 10 minutes
Ingredients
4 6- to 8-inch whole wheat or plain flour tortillas
Nonstick cooking spray
12 ounces lean ground beef or uncooked ground turkey
1 medium onion, chopped
1 clove garlic, minced
1 8-ounce can tomato sauce
1 tablespoon cider vinegar
1/2 teaspoon ground cumin
1/4 teaspoon crushed red pepper
4 cups shredded lettuce
1/4 cup shredded reduced-fat cheddar cheese (1 ounce)
1/4 cup chopped green or red sweet pepper (optional)
12 cherry tomatoes, quartered
Directions
For tortilla bowls, wrap tortillas in foil. Warm in a 350° oven for 10
minutes. Coat four 10-ounce custard cups with nonstick cooking spray.
Carefully press 1 tortilla into each cup. Bake in the 350° oven for 10
to 15 minutes or until golden and crisp. Cool; remove from custard cups.
Meanwhile, in a large skillet cook beef, onion, and garlic until beef
is brown and onion is tender. Drain fat.
Stir tomato sauce, vinegar, cumin, and crushed red pepper into skillet.
Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes.
Place tortillas on 4 serving plates. Line tortillas with lettuce. Spoon
beef mixture into tortillas. Sprinkle with cheese, sweet pepper, if
desired, and tomatoes.
Make-Ahead Directions: Prepare tortilla bowls. Place in large freezer
container with paper towels between bowls and crumpled around sides to
protect the shells. Seal, label, and freeze for up to 1 month.
Calories 297
Total Fat (g) 13
Saturated Fat (g) 4
Cholesterol (mg) 59
Sodium (mg) 575
Carbohydrate (g) 23
Fiber (g) 3
Protein (g) 22
Starch (d.e.) 1
Vegetables (d.e.) 1.5
Lean Meat (d.e.) 2
Fat (d.e.) 1.5
Source: Heart Healthy Online
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A to Z Readers' Family-Owned
Business Guide |
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GOURMET MADE EASY
First Edition Now on CD
CD Price: $8.95 Free
shipping
PayPal preferred. Check ok.
philmn@charter.net
HOMEMADE
TRUFFLES AND BONBONS
Phil
has also written a book entitled Homemade
Truffles and BonBons.
It includes many recipes as well as sources for supplies.
Books Can Be Purchased at:
http://stores.lulu.com:80/store.php?fAcctID=1489338
PHIL'S CREATIVE
CHOCOLATES
Did
you know that some of the finest hand-dipped
chocolates in the world come from one of our very own a2z family
members? Phil's Creative Chocolates is owned by
Phil Maine, the dear hubby of Pat in Minden, Nevada.
It is always nice to do
business with someone you know and can trust. Phil sends a special
message to the a2z family:
The chocolates I make are chocolate center truffles and butter cream
centers of various flavors, such as raspberry, lemon, lime, orange,
strawberry, etc. I use various liqueurs, such as Kahlua,
Kahlua-Hazelnut, Chambord, Baileys, cognac, rum, etc in some of them.
Of course, no alcohol if requested. Dark, milk and white chocolates are
used in the assortment. I can do dark chocolates for all of the 12
pieces or any combination. Please also indicate alcohol or not. And, if
there are any special flavors you especially like.
The price is $12 per dozen plus s/h (approximately $3.00; warm weather
delivery pack is extra).
(I accept personal checks and PayPal.)
Contact:
Phil Maine (philmn@charter.net)
Using the email link above will tell Phil that you read about his
chocolates in a2z. Of course, you may cut and paste the email addy into
your "send" box without using the link.
Bee
Happy and Healthy with Raw Ohio Honey!
Owned by a2z'er
Lucy Wellhausen
Dilly Core
If you like Dill Pickles, then you would love the "Dilly Core", the
Dill Pickle Corer to make Stuffed Dill Pickles. Uncle Bill, another a2z
family member designed the corer specifically for Dill Pickles so it is
much smaller than an apple corer that often destroys a pickle. Uncle
Bill will also include his flavorful famous Dill Pickle Stuffing recipe
in every order. The "Dilly Core" is made from Stainless Steel, so it is
dishwasher safe and will not rust or tarnish. It may also be used to
core fresh cucumbers so that stuffing can be added. In addition, the
"Dilly Core" can be used to core roasts so that the cored out section
can be stuffed with your favorite herbs or spices. Contact him using
this special link: Dilly
Core. I love my Dilly Core and know you will find dozens of
uses for it in your kitchen, too.
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