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“Resentment is like drinking poison and waiting for the other person to die.”
~ Carrie Fisher

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..

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.

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?

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 (Neufchвtel), softened
1 container (6 oz) Yoplait® Original 99% Fat Free orange crиme 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 (Neufchвtel), 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
ј 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
Ѕ teaspoon kosher salt
ј teaspoon freshly ground pepper
1 cup crumbled goat cheese
ј 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
Ѕ cup whole-wheat flour
Ѕ cup all-purpose flour
2 tablespoons cornmeal
1 teaspoon salt
Ѕ teaspoon freshly ground pepper
1 Ѕ pounds zucchini (about 3 medium), cut into Ѕ-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 ј inch thick
1/8 teaspoon salt
Freshly ground pepper to taste
Ѕ 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 Ѕ 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 (Neufchвtel), 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
1ј 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, (Neufchвtel)
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 (Neufchвtel), 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.

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 350єF. 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