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Today's Issue

Publisher's Desk Just a Pinch of Kindness Food For Thought Ramblings Did You Know? Monthly Theme, Recipe Submissions Reader Support Birthday Babies Crazy Corner Regional Recipes Recipe Reviews Reader Recipe Favorites Heart Healthy Diabetic Choices For Two Publisher's Choice A to Z Recipes QT Chat Please visit the A to Z Recipes aStore A to Z Recipes Recommended Reading A to Z Recipes Yahoo Group A to Z Readers' Family-Owned Business Guide

Publisher's Desk

Good morning and welcome to your Sunday edition of A to Z Recipes Newsletter. Yes, I am back from break. I've missed you guys a LOT. Try as I may, I lost some emails from a few of you. I got sick (still am, actually) and did not transfer email that came in the bulk section quickly enough (would have been from first-time senders) and they were deleted from my Hotmail account. So, if you sent me an email (for the first time) and I did not reply, I suppose I won't. I would like to thank everyone for writing and I hope we are in synch and things go well now for the newsletter. We're planning another A to Z Recipes get-together for August of this year. We'll be visiting Washington State and Vancouver this time, and we sure hope to have a good turnout. If you live in the Washington, Oregon, or Vancouver areas, or would like to travel to meet up with us in Bellingham or Vancouver during August 12-19th, please let me know. You can send me an email using this handy Great Washington Escape link. Please make sure to use the link so your email doesn't end up in the bulk mail file and possibly deleted! We will be sharing our Monthly Theme recipes today but how about a new topic? I think this one will be a lot of fun and one that most can enjoy. Visit the Monthly Theme section to read all about it. Thanks. As promised, we have oodles of recipes shared in our Monthly Theme topic: Lighten Up. If you didn't join in, well then shame on you, because it's only a few minutes out of your month and everyone should have. It takes your help to make the issues possible. Here are the fine folks who helped with this one: Mary H., Montreal, Canada Leasa, IA Nancy F., Sacramento, CA Vicki, Sarasota, FL Ann, FL Treva, NC Mary S., Nashville, TN Pat, Minden, NV Bill Anatooskin, Burnaby, BC, Canada Lou, FL Larry Holmes, Toronto, Canada Sally, Boise, ID Brenda, AL Gerryl Ann M., Penetanguishene, Ontario, Canada We'll see you here again on Wednesday, God willing.

Just a Pinch of Kindness

Please tell ten friends to tell ten today! The Breast Cancer site is having trouble getting enough people to click on their site daily to meet their quota of donating at least one free mammogram a day to an underprivileged woman. It takes less than a minute to go to their site and click on "donating a mammogram" for free (pink window in the middle). This doesn't cost you a thing. Their corporate sponsors/advertisers use the number of daily visits to donate mammograms in exchange for advertising. Here's the web site! Pass it along to people you know. Start using GoodSearch today for all of your internet searches, and help raise much needed funds for the National MS Society, New York City Chapter! There are thousands of other worthy causes that can be helped - free - by you doing what you normally do - every day. Free Rice Shared by Mary H., Montreal, Canada There is a wonderful new site which was begun in October 2007. It is called Free Rice. By clicking on the site, you play a little game of word definitions and for every correct answer, ten grains of rice are donated to the poor by sponsors mentioned below the words. It is at no cost to you and the site is perfectly legitimate. Participate and improve your vocabulary at the same time! If you get a wrong answer, you are not penalized, you just try again with the next word. Here is the site: http://freerice.com/ Good luck!

Food For Thought

Shared by Mary H., Montreal, Canada "Bring beauty. If you can paint a picture or carve an image or plant a flower, you will have put something into the world that was not here when you came." ~William E. Barrett Click if you have a submission for the Food For Thought section of A to Z Newsletters. Make sure to include your name and location for posting. Thanks!

Ramblings

Thoughts to Get Through a Crisis You cannot make someone love you. All you can do is stalk them and hope they panic, and then give in. One good turn gets most of the blankets. No matter how much I care, some people are just jackasses. It takes years to build up trust, and it only takes suspicion - not proof - to destroy it. Honesty is the best policy, but insanity is a better defense. I've learned that whatever hits the fan will not be evenly distributed. You shouldn't compare yourself to others - they are more screwed up than you think. Depression is merely anger without enthusiasm. It is not what you wear; it is how you take it off. You can keep vomiting long after you think you're finished. I've learned to not sweat the petty things, and not pet the sweaty things. Ex-wives and Ex-husbands are like fungus, and keep coming back. Age is a very high price to pay for maturity. We are responsible for what we do, unless we are celebrities. Artificial intelligence is no match for natural stupidity. 99% of the time when something isn't working in your house, one of your kids did it. There is a fine line between genius and insanity. The people you care most about in life are taken from you too soon and all the less important ones just never go away, and the real pains in the ass are permanent. Once over the hill, you pick up speed. I love cooking with wine. Sometimes, I even put it in the food. If it weren't for stress, I'd have no energy at all. Whatever hits the fan will not be evenly distributed. I know God won't give me more than I can handle. I just wish He didn't trust me so much. Dogs have owners. Cats have staff. We cannot change the direction of the wind, but we can adjust our sails. Some days are a total waste of makeup. If the shoe fits, buy it in every color. If you're too open minded, your brains will fall out. Going to church doesn't make you a Christian any more than standing in a garage makes you a car. If you must choose between two evils, pick the one you've never tried before. My idea of housework is to sweep the room with a glance. Not one shred of evidence supports the notion that life is serious. It is easier to get forgiveness than permission. For every action, there is an equal and opposite government program. If you look like your passport picture, you definitely need the trip. Bills travel through the mail at twice the speed of checks. A conscience is what hurts when all your other parts feel so good. A balanced diet is a cookie in each hand. Middle age is when broadness of the mind and narrowness of the waist change places. Opportunities always look bigger going than coming. Junk is something you've kept for years and throw away three weeks before you need it. There is always one more imbecile than you counted on. Experience is a wonderful thing. It enables you to recognize a mistake when you make it again. By the time you can make ends meet, they move the ends. Someone who thinks logically provides a nice contrast to the real world. Learn from the mistakes of others. You can't live long enough to make them all yourself. Health is merely the slowest possible rate at which one can die. There are two theories to arguing with women. Neither one works. Indecision is the key to flexibility. When you were born, you were crying and everyone around you was smiling. You should live your life so that when you die, you're the one who is smiling and everyone around you is crying. If you lend someone twenty dollars and never see that person again, it was probably worth it. You cannot tell which way the train went by looking at the track. A mouse trap placed on top of your alarm clock will prevent you from rolling over and going back to sleep after you hit the snooze button. There is absolutely no substitute for a genuine lack of preparation. Never test the depth of the water with both feet. Happiness is merely the remission of pain. Nostalgia isn't what it used to be. No one is listening until you pass gas. Generally speaking, you aren't learning much when your lips are moving. Sometimes too much drink is not enough. The facts, although interesting, are irrelevant. The careful application of terror is also a form of communication. Someone who thinks logically is a nice contrast to the real world. Things are more like they are today than they ever have been before. Anything worth fighting for is worth fighting dirty for. Everything should be made as simple as possible, but no simpler. Friends may come and go, but enemies accumulate. I have seen the truth and it makes no sense. Suicide is the most sincere form of self-criticism. All things being equal, fat people use more soap. If you can smile when things go wrong, you have someone in mind to blame. One-seventh of your life is spent on Monday. The more you run over a dead cat, the flatter it gets. This is as bad as it can get, but don't bet on it. Never wrestle with a pig: you both get all dirty, and the pig likes it. Any and all compliments can be handled by simply saying "Thank you," though it helps if you say it with a Southern accent.. No books will be as good as the ones you loved as a child. Avoid cutting yourself while slicing vegetables: get someone else to hold them while you chop away. Never give yourself a haircut after 3 martinis, or 3 margaritas, or 3 shots of tequila. When baking, follow directions. When cooking, go by your own taste. Life should not be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways, chocolate in one hand, martini in the other, your body thoroughly used up, totally worn out and screaming, "Woo hoo! What a ride!" The trouble with life is you're halfway through it before you realize it's a "do it yourself" thing. Always put yourself in others' shoes. If you feel that it hurts you, it probably hurts the other person too. The best kind of friend is the kind you can sit on a porch and swing with, never say a word, and then walk away feeling like it was the best conversation you've ever had. It's true that we don't know what we've got until we lose it, and it's true that we don't know what we've been missing until it arrives. It takes only a day to love someone, but it takes a lifetime to forget someone. Go for someone who makes you smile because it takes only a smile to make a dark day seem bright. The happiest of people don't necessarily have the best of everything; they just make the best of everything that comes along their way. Click if you have a submission for the Ramblings section of A to Z Newsletters. Make sure to include your name and location for posting. Thanks!

Did You Know?

SIT DOWN FITNESS Shared by Leasa, IA "According to an Australian study, most people sit for more than nine hours a day. Don't let all the time go to waste." Here are a few simple exercises to strengthen and tone your muscles. Leg Straightener: Sit slightly forward away from the backrest and life one leg at a time about 3 inches off the ground. Then tighten your leg muscles and hold for 5 to 10 seconds. Relax and repeat two times a day on each leg. Cheek Scrunches: (my favorite..lol) Sit up straight in your chair with your feet flat on the ground. Tighten your "butt muscles" for 5 to 10 seconds. Relax, and repeat 5 - 10 times twice a day.  Foot Alphabet: Slip your feet out of your shoes. Sit up straight in your chair with both feet on the floor. Raise one foot high enough so you swivel in all directions. Then, with your big toe, write the alphabet. Repeat with the other foot. As you make letters, spread and curl your toes. Do this 2 - 3 times a day. Now let's all grab a chair! Source: Eat Better America FAT-FREE, MAKE-AHEAD, COMFORTING SOUPS by Jyl Steinback See the on-line issue for this article. Source: iVillage Click if you have a submission for the Did You Know? section of A to Z Newsletters. Make sure to include your name and location for posting. Thanks!

Monthly Theme, Recipe Submissions

Eat Your Veggies! Here's the scoop on the current theme: Eat Your Veggies! Do I sound like your mother? More than moms have realized the value of eating vegetables. The USDA Food Guide Pyramid suggests 5 to 7 servings each day. That's a lofty goal for anyone especially without some delicious recipes to make them taste better for our families. We're looking for recipes featuring vegetables this month, folks. These recipes can use fresh vegetables (always best, of course), frozen or canned. Share your recipes using vegetables, whether it be a side dish or a main course with other ingredients added in to make it a family favorite. And don't forget that veggies are an ingredient in some tasty desserts and baked goods, too! We love sharing recipes here, sure, but it takes your help to keep it going. And the Monthly Theme issues are the most popular, and a great way to start another resolution: sharing recipes! Note: There are still some readers who routinely send in an email that says "do this... do that" and call it a recipe submission. I have graciously put it all in recipe format and made you a hero. PLEASE provide a recipe, i.e.: Title, Ingredients, Procedure, along with your name and location. You'll be an even bigger hero in my eyes! Please share your favorite recipes in this month's theme topic of Eat Your Veggies!. We will collect them the remainder of this month and post them on the first Sunday of November. Please understand that we do not wish to infringe on copyrighted material; if your source states it is copyrighted then do not send it. Make sure to view the rules section to ensure your submissions are acceptable. Please use this email link to submit a recipe for theme recipes: Eat Your Veggies! A to Z Recipes continues with its popular Theme Issues. We will share theme recipes and post them on the first (or second) Sunday of each month. Send your recipes no later than the last day of each month to have them posted in the next monthly theme issue. You may send in your favorite theme recipes in ONE email. If the number of recipes submitted by readers exceeds those needed in the issue, the publisher will post as many from every submitter as possible and save the remaining recipes for the following Sundays of that month. The rules for recipe submissions for the monthly theme issues are the same as ALL recipes submitted for posting. The rules for posting items in A to Z Recipes newsletters are: As a service to your fellow readers, please send only items that are in a form that others could easily copy and save for their own use. Items that would require a lot of editing or cleaning up (ALL caps or NO caps) or recipes that use non-standard measurements should not be submitted. Recipes MUST include a title, list of ingredients, and directions for preparation. Items for posting without a name and location of sender may NOT be posted or posted without any credit given. Many web sites prohibit distribution of their materials without a web link. If you wish to submit an item from another web site, be sure that web site allows it. If so, you must include the web site address (the URL - in other words - cut and paste the address shown in your web browser when you viewed the item on that web site). It is unreasonable to expect a2z to research and verify your sources. There will be NO recipes posted that are copyrighted or from other recipe-zines. A to Z Recipes protects the privacy of its readers and does NOT publish email addresses. There will be no exceptions. Please use this email link for submitting only regular recipes: A to Z Recipes Inbox. Please use this email link for submitting only theme recipes: Eat Your Veggies!. Please use this email link for submitting all other items for posting: A to Z Recipes. See the A to Z Recipes Theme Issues collection here: A to Z Recipes Theme Issues The theme issue for Promised Recipes has a deadline of February 29, 2008, and will be posted on March 9, 2008. Please use this email link to submit a recipe for theme recipes: Eat Your Veggies! As usual, only recipes are to be sent to: A to Z Recipes Inbox.

Reader Support

Placing a vote takes only a moment and helps promote A to Z Recipes. Having trouble using the method above for placing your vote? Vote for this Ezine at the Cumuli Ezine Finder. A to Z Recipes operates solely through reader support. Your donation helps to defray the expenses involved with publishing this newsletter and the web site. There is no monetary gain involved, only the opportunity for you to offset the Publisher's expenses thereto. You may donate through PayPal, or other methods listed. To make donations using other methods, go here.

Birthday Babies

Would you like to celebrate your birthday with us here at A to Z Recipes? We would love to help you strike up the band and light the candles on that cake. Please send your request using this link. Tell us some basic information: Your Name (first name required) Where you live (city and state required) Your birthday (month and day required) Here are our February Birthday Babies: 1st Linda L. in Lenexa, Kansas 2nd Troy S. in Dayton, Ohio 3rd Emily in Coconut Creek, Florida 3rd Mary K. in Niceville, Florida 4th Gail in Greenville, Ohio 5th Jim D. in Washington State 5th Angela S. in Charleston, South Carolina 8th Carolann in Sharpsburg, Georgia 8th Sheila K. in Clanton, Alabama  8th Dixie K. in Delaware, Ohio 9th Delorese S. in Dayton, Ohio 10th Sally P. in Menifee, California 11th Ruthie in Ypsilanti, Michigan 12th Bette T. in Stockton, California 13th Liz in Port Royal, Pennsylvania 14th Debbie M. in McKeesport, Pennsylvania 14th Alysia in Amston, Connecticut 16th Hal R. in Eaton, Ohio 16th Shawntel R. in Rockingham, North Carolina 16th Myrna R. in Jacksonville, Florida 16th Linda L. in Hong Kong 17th Diane in Natick, Massachusetts 18th Michelle S. in Morgan County, Tennessee 19th Rob W. in Dartmouth, Nova Scotia 20th Delores M. in St. Louis, Missouri 21st Deborah H. in Denton, TX 21st Cheri W. in Ocala, Florida 21st Cindy in Beaver Dams, New York 22nd Joyce S. in Lake Placid, Florida 22nd Barbara H. in Portland, Tennessee 23rd Jim H. in Calgary, Alberta, Canada 23rd Dee C. in Kissimmee, Florida 26th RJ in Denver, Colorado 26th Kathy J. in Bethalto, Illinois 29th Mary M. in Cameron, Ohio Only birthdays shared using the appropriate link and basic information will be considered for posting.

Crazy Corner

Remember to keep your sense of humor!! Shared by Nancy F., Sacramento, CA See the on-line issue for this joke. New Entry for 2008 Dictionary... Shared by Vicki, Sarasota, FL Electile Dysfunction: the inability to become aroused over any of the choices for president put forth by either party in the 2008 election year. Blonde Mortician Shared by Ann, FL A man who just died is delivered to a local mortuary wearing an expensive, expertly tailored black suit.  The female blonde mortician asks the deceased's wife how she would like the body dressed. She points out that the man does look good in the black suit he is already wearing.  The widow, however, says that she always thought her husband looked his best in blue, and that she wants him in a blue suit. She gives the blonde mortician a blank check and says, 'I don't care what it costs, but please have my husband in a blue suit for the viewing.'  The woman returns the next day for the wake. To her delight, she finds her husband dressed in a gorgeous blue suit with a subtle chalk stripe; the suit fits him perfectly.  She says to the mortician, 'Whatever this cost, I'm very satisfied. You did an excellent job and I'm very grateful. How much did you spend?' To her astonishment, the blonde mortician presents her with the blank check. 'There's no charge,' she says.  'No, really, I must compensate you for the cost of that exquisite blue suit!' she says.  'Honestly, ma'am,' the blonde says, 'it cost nothing. You see, a deceased gentleman of about your husband's size was brought in shortly after you left yesterday, and he was wearing an attractive blue suit. I asked his wife if she minded him going to his grave wearing a black suit instead, and she said it made no difference as long as he looked nice.'  'So I just switched the heads.' Click if you have a submission for the Crazy Corner section of A to Z Newsletters. Make sure to include your name and location for posting. Thanks!

Regional Recipes

LOUISIANA LOW FAT PRALINE MERINGUES This recipe is from A Trim & Terrific Louisiana Kitchen by Holly Berkowitz Clegg.  1/2 cup dark brown sugar  1/4 cup sugar  3 egg whites 1/2 teaspoon cream of tartar 1/2 teaspoon lemon juice  1/2 teaspoon vanilla  1/2 cup finely chopped pecans  Preheat oven to 250°F. Line several baking sheets with parchment paper.  Combine both sugars together. In mixer, beat egg whites and cream of tartar until stiff. Beat in sugar mixture, 1 tablespoon at a time, alternating with drops of lemon juice and vanilla. Beat until stiff and glossy. Fold in pecans. Drop by heaping tablespoonfuls onto prepared baking sheets. Bake for 45 minutes. Meringue will spread during baking.  Makes 36 Meringues  Per Serving: 28 calories; 0 mg cholesterol; 1.0 g fat; 32.3 % of calories from fat Click if you have a submission for the Regional Recipe section of A to Z Newsletters. Make sure to include your name and location for posting. Thanks!

Recipe Reviews

Stuffed Manicotti Submitted by Brenda, Al Reviewed by Patricia, Charlevoix MI Posted May 6th, 2007 "I made this dish more than 30 years ago and during a move, lost the recipe. Thanks to Brenda it is back in my recipe box. I made the manicotti the same week it was published and fount it to be just as good now as it was years ago. Easy to make, tasty, a big hit with my family." STUFFED MANICOTTI ~Submitted by Brenda, AL My cousin makes this dish and it is really good. 1 box large manicotti shells 1 pound ground chuck 1 clove garlic 2 Tablespoons oil Salt & Pepper to taste 8 oz carton cottage cheese 8 oz shredded mozzarella cheese 1 can spaghetti sauce Cook shells following pkg directions but not too done, drain set aside. Sauté chuck, garlic, salt & pepper until well browned. Drain. Add cottage cheese and 1/2 of the cheese. Mix well. Stuff shells. Put in casserole dish and pour spaghetti sauce over all add rest of cheese. Bake 30 minutes at 350°. If you try a recipe from any posted, and have a recipe review, please send me an email using this Recipe Review link and make sure to include the following to qualify for posting: Recipe title Name of submitter (who submitted the recipe?) Your name and location for posting (required!) Date recipe was posted (date of newsletter) Your comments (how was it? is it a "keeper"?) I will post all qualifying recipe reviews here.

Reader Recipe Favorites

Looking for a particular recipe, ingredient or submitter? Search A to Z Recipes Site and Newsletters: Site search Web search powered by FreeFind EASY LAYERED CABBAGE CASSEROLE ~Submitted by Treva, NC Prep Time: 15 min  Total Time: 1 hr 15 min  Makes: 8 servings  8 cups finely shredded green cabbage  2 medium onions, chopped  1/4 cup Zesty Italian Dressing  1/4 tsp. salt  1 lb. lean ground beef  2 cups instant white rice, uncooked  2 cans (10-3/4 oz. each) condensed tomato soup  2 soup cans water  PREHEAT oven to 350°F. Cook and stir cabbage and onions in dressing in large skillet on medium heat 5 to 10 min. or until tender. Stir in salt.  Remove from pan; set aside. ADD meat to skillet; cook until browned, stirring occasionally. Stir in rice, soup and water until well blended. Layer 1/3 of the cabbage mixture and 1/2 of the meat mixture in 13x9-inch baking dish. Repeat layers; top with remaining cabbage mixture. Cover with foil. BAKE 1 hour or until heated through.  KRAFT KITCHENS TIPS  How to Easily Shred Cabbage Quarter a head of cabbage, then cut away the core. Stack the leaves and cut crosswise into thin strips.  Food Facts A 1-lb. head of cabbage will yield 3-1/2 to 4 cups of shredded cabbage.  NUTRITION INFORMATION  Nutrition (per serving) Calories 260 Total fat 8g Saturated fat 2.5g Cholesterol 35mg Sodium 650mg Carbohydrate 35g Dietary fiber 3g  Sugars 10g Protein 15g Source: http://kraft.com ROASTED PORK WITH SAGE BERRY DRESSING ~Submitted by Treva, NC POINTS® Value: 7 Servings: 8 Preparation Time: 15 min Cooking Time: 90 min Level of Difficulty: Moderate  This elegant dish is the perfect entrée for dinner guests. They'll marvel at both the gorgeous presentation and fabulous taste. We had roast pork last Sunday and made sandwiches with leftovers. Taste better the next day! 1 spray cooking spray  1/2 cup dried cranberries  1/3 cup apple cider  1 tsp canola oil  2 medium onions, or large shallots, chopped (about 1/4 cup)  1/8 oz fresh sage, 2 Tbsp  1 & 1/4 Tbsp seasoned bread crumbs, coarse  3 pound lean pork loin, boneless roast  1/2 cup spinach, fresh leaves  (garlic powder-optional) Preheat oven to 375°F. Coat broiler pan with cooking spray and set aside. In a small bowl, combine cranberries and cider. Cover and microwave on HIGH for 1 minute; set aside. Meanwhile, heat canola oil in medium skillet over medium-low heat; cook onions and sage until onions are softened, about 5 minutes. In a large bowl, mix together bread crumbs, cranberry mixture and onion mixture. Place pork on cutting board. Cut loin in half almost, but not all the way, through. Open like a book so loin lies almost flat. Place spinach leaves over one half of loin. Place stuffing on top of spinach. “Close” the other half of loin on top of “filled” half and tie loin with cooking string to secure. Place pork on broiler pan and roast until golden and meat thermometer registers 160°F, about 1 hour 20 minutes. Remove from oven and cover with foil; let stand for 10 minutes. Carve into 1-inch thick slices, remove string and serve. (Note: Cooking the pork on a broiler pan allows excess fat to drip away. Line the bottom of the pan with foil for easy cleanup.)  Note: use brown 'n bags to cook roast then pour up the drippings and remove the fat when cold. You will have a great Au Jus.  If using rice with meal; cook in rice using 1 part rice, 2 part liquid.  For non-stick fluffy long grain rice, boil 5 minutes, add lid, remove from heat. Ready in 15 minutes. Source: weightwatchers WEIGHT WATCHERS BAKED MACARONI & CHEESE ~Submitted by Mary S., Nashville, TN 1 tbsp margarine 1 cup chopped onion 1-1/2 cup raw macaroni, cooked 1-1/2 cup cheddar cheese, shredded 1 - 12 ounce can evaporated skim milk 2 large eggs, beaten 1/2 tsp salt dash ground red pepper 1/2 tsp paprika Preheat oven to 350º . In small nonstick skillet, heat margarine until bubbly and hot; add onion and saute until translucent (do not brown). In a mixing bowl, combine all ingredients well. Pour into baking dish sprayed with Pam. Sprinkle with paprika and dot with 1 tsp margarine. Bake at 20 to 25 minutes or until set. Please note this recipe has been doubled and is now considered 4 servings. Half of the recipe provides the following: 2 protein servings, 1-1/2 bread exchange, 1/2 vegetable exchange, 1 fat exchange, and 3/4 milk exchange. CHICKEN PENNE ~Submitted by Mary S., Nashville, TN 1 tablespoon extra-virgin olive oil  2-3 cloves of garlic sliced thin  1 large red onion, halved lengthwise, cut into thin wedges  2 cups 1/2-inch pieces peeled seeded butternut squash  3/4 cup canned low-salt chicken broth  1/2 teaspoon dried thyme  salt and pepper to taste  1 pound boneless skinless chicken breast cut into bite-size pieces  8 ounces penne pasta cooked and drained  1 bunch spinach, thick stems discarded, washed and dried  Heat oil in large deep skillet over medium-low heat. Add garlic and light brown, remove and set aside, brown chicken and also set aside. Add onion and squash; cook until onion is golden and squash is tender, stirring occasionally, about 25 minutes. Add broth; bring to boil. Add chicken, garlic and spinach cook until spinach is wilted and chicken is done, add penne, heat about 5 minutes. Let it sit for about five minutes covered to absorb some of the liquid. Makes 4 servings. LOW-FAT GRILLED VEGETABLES ON FOCACCIA ~Submitted by Mary S., Nashville, TN 3 tablespoons balsamic vinegar or wine vinegar  2 tablespoons water  1 tablespoon olive oil  1 teaspoon dried oregano, crushed  2 large red and/or yellow sweet peppers  2 medium zucchini, halved crosswise and sliced thinly lengthwise  1 medium eggplant, cut crosswise into 1/2-inch slices  1 12-inch round purchased focaccia  2 ounces soft goat cheese (chevre)  2 ounces fat-free cream cheese  For the Balsamic-Vinaigrette, combine balsamic vinegar or wine vinegar, water, olive oil, and oregano, in a small bowl. Cut sweet peppers in quarters. Remove stems, membranes, and seeds. Arrange all vegetables on grill rack directly over medium-hot coals; brush with Balsamic-Vinaigrette. Grill, uncovered, until slightly charred, turning occasionally (allow 8 to 10 minutes for peppers and eggplant, and 5 to 6 minutes for zucchini). Cut peppers into strips. Cut focaccia in half crosswise. Split halves into two layers horizontally to form four pieces total. Combine goat cheese and cream cheese, and spread over bottom layers of focaccia; top with some of the sweet pepper, zucchini, and eggplant; place top halves of focaccia over vegetables. To serve, cut each focaccia half into four wedges. Makes 8 main-dish servings. Tip: If you like, use 1/3 cup purchased, bottled Italian dressing instead of preparing the Balsamic Vinaigrette.  Makes 8 main-dish servings  TANGY LEMONADE PIE ~Submitted by Mary S., Nashville, TN 1 pkg. (3 oz.) sugar free lemon gelatin - she used regular 1 pkg. (8 oz.) reduced fat cream cheese, cubed - she used regular 1 ¾ tsp. sugar free lemonade drink mix - Crystal Light - or any lemonade drink mix 1 graham cracker crust - 8" - can use reduced fat 6 tbl. Cool Whip - can use reduced fat Prepare gelatin according to package directions. Refrigerate until almost set. Transfer to a blender or food processor. Add the cream cheese and lemonade mix; cover and process until smooth. Pour into crust. Refrigerate overnight. Serve with whipped topping. LOW-FAT SPINACH DIP ~Submitted by Mary S., Nashville, TN 1 cup drained spinach  1 cup low fat cottage cheese  1/4 cup fresh basil  1 teaspoon Dijon mustard  Process in your blender until smooth; refrigerate at least two hours before serving.  LOW FAT PORTUGUESE CABBAGE SOUP ~Submitted by Mary S., Nashville, TN 1 small head cabbage -- cut fine 3 ~ 15.5 oz. cans Italian stewed tomatoes 1 medium onion -- sliced thin 4 ribs celery -- sliced thin 2 small green peppers -- cut in small cubes 2 teaspoons beef onion soup mix -- dry 1/4 cup brown sugar basil, salt and pepper -- to taste water -- to cover Cook all ingredients in water until vegetables are tender. Add water if more liquid is needed. WEIGHT WATCHERS BROCCOLI CHICKEN CASSEROLE ~Submitted by Mary S., Nashville, TN YIELD:10 SERVINGS  WW POINTS: 5  1 12-oz pkg. Heart Healthy whole wheat uncooked yolk-free noodles  4 cups chicken thighs, poached and cubed  1 package (32 ounces) frozen broccoli florets, thawed  1 large onion, chopped  1 can (10-3/4 ounces) each reduced-fat reduced-sodium condensed cream of chicken soup. undiluted and broccoli cheese soup 1 cup fat-free evaporated milk  1 cup fat free cheddar cheese  2 teaspoon dried basil  1/2 teaspoon salt  1/4 teaspoon pepper  Paprika, optional  Cook noodles according to package directions; drain and place in a large bowl. Add the chicken, broccoli and onion. In a small bowl, combine the soup, milk, cheese, basil, salt and pepper. Pour over chicken mixture and stir until combined. Transfer to a 2-qt. baking dish coated with nonstick cooking spray. Cover and bake at 350º for 35 to 40 minutes or until bubbly. Sprinkle with paprika if desired.  WEIGHT WATCHERS CHICKEN TETRAZZINI ~Submitted by Mary S., Nashville, TN This creamy Italian specialty will easily become a family favorite. Cut back on prep time by buying already cooked chicken breast and sliced, fresh mushrooms from your supermarket's salad bar.  12 oz uncooked whole-wheat pasta, use whole-wheat egg noodles  1 serving cooking spray (5 one-second sprays per serving)  2 Tbsp fat-free margarine, divided  3 Tbsp vinegar, tarragon-flavored  1 pound mushroom(s), sliced (about 6 cups)  1 1/2 cup fat-free chicken broth  1 cup fat-free skim milk  4 tsp raw arrowroot  1 tsp dried thyme  1 tsp dried tarragon  1/2 tsp table salt, or more to taste  1/4 tsp black pepper, or more to taste  1/4 cup fat-free sour cream  3 cup cooked chicken breast, cut into bite-sized pieces  1 cup frozen peas and carrots, thawed  3 Tbsp Kraft Non-Fat Grated Cheese Topping, or other brand  Cook noodles according to package directions with added salt; drain and set aside. Preheat oven to 375ºF. Coat a 9 X 13-inch pan with cooking spray. Heat 1 tablespoon of margarine and vinegar together in a large nonstick skillet over medium heat. Add mushrooms; cook until soft, stirring, about 5 minutes. Remove mushrooms and set aside. Whisk broth, milk and arrowroot together in a medium-size saucepan until smooth. Stir in remaining tablespoon of margarine; set over medium heat. Cook, stirring with a wooden spoon, until thickened and boiling, about 8 minutes. Stir in thyme, tarragon, salt and pepper. Remove sauce from heat; stir in sour cream. Combine cooked noodles, chicken, mushrooms, peas and carrots, and sauce together in a large bowl. Pour into prepared pan; sprinkle with grated topping. Bake until bubbling and hot, and top is starting to brown, about 20 minutes. Slice into 8 pieces and serve. POINTS® Value | 5 Servings: 8  GLAZED LEMON BARS ~Submitted by Mary S., Nashville, TN Makes 24 servings 1 cup Reduced-Fat Bisquick®  2 tablespoons powdered sugar  2 tablespoons firm margarine or butter  3/4 cup granulated sugar  1/2 cup fat free cholesterol free egg substitute , 4 egg whites or 2 eggs 1 tablespoon Reduced-Fat Bisquick®  2 teaspoons grated lemon peel  2 tablespoons lemon juice  Lemon Glaze (below)  Heat oven to 350º. Mix 1 cup Bisquick and the powdered sugar in small bowl. Cut in margarine, using pastry blender or crisscrossing 2 knives, until mixture looks like fine crumbs. Press mixture in bottom and 1/2 inch up edges of ungreased square pan, 8 x 8 x 2 inches. Bake about 10 minutes or until light brown. Mix remaining ingredients except Lemon Glaze; pour over baked layer. Bake about 25 minutes or until set and golden brown. While warm, loosen edges from sides of pan. Spread with Lemon Glaze. Cool completely, about 1 hour. For bars, cut into 6 rows by 4 rows. Lemon Glaze 3/4 cup powdered sugar 1 tablespoon plus 1 1/2 teaspoons lemon juice Stir ingredients until smooth. HIGH ALTITUDE (3500 to 6500 feet): Use square pan, 9 x 9 x 2 inches. Press crust in bottom only of pan. Increase bake time in step 2 to about 12 minutes. NUTRITION FACTS: 1 Bar:; Calories 70 (Calories from Fat 10); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 80mg; Carbohydrate 14g (Dietary Fiber 0g); Protein 1g % DAILY VALUE:; Vitamin A 0%; Vitamin C %; Calcium 0%; Iron 0% DIET EXCHANGES:; 1 Starch. TIP: Here's an easy rule of thumb-one fresh lemon will give you 2 to 3 tablespoons of juice. To get the most juice out of a lemon, it should be at room temperature. Some people like to zap whole lemons in the microwave on High for about 20 seconds or so to warm them. CHICKEN WITH GARLIC-GINGER SAUCE ~Submitted by Mary S., Nashville, TN Makes 6 servings 1/4 cup fat-free cholesterol-free egg substitute , 2 egg whites or 1 egg 2 tablespoons water  1 cup Reduced-Fat Bisquick®  1/4 gallon garlic powder  6 small boneless skinless chicken breast halves (about 1 1/2 pounds) Cooking spray  4 medium cloves garlic, chopped (2 teaspoons)  1 tablespoon chopped ginger root  4 medium green onions, chopped (1/4 cup)  1 tablespoon sugar  1 tablespoon soy sauce  1 tablespoon rice vinegar  1 tablespoon cooking sherry, if desired  2 teaspoons toasted sesame oil  Heat oven to 425º. Spray jelly roll pan, 15 1/2 x 10 1/2 x 1 inch, with cooking spray. Beat egg product and water slightly. Mix Bisquick and garlic powder. Dip chicken into egg mixture, then coat with Bisquick mixture. Place in pan. Spray chicken with cooking spray. Bake 20 minutes. Turn chicken; spray with cooking spray. Bake about 10 minutes longer or until juice is no longer pink when centers of thickest pieces are cut. Spray 10-inch nonstick skillet with cooking spray; heat over medium-high heat. Cook garlic and gingerroot in skillet 2 minutes, stirring constantly. Add remaining ingredients; cook 1 minute, stirring frequently. Spoon sauce over chicken.  NUTRITION FACTS: 1 Serving:; Calories 220 (Calories from Fat 55); Fat 6g (Saturated 2g); Cholesterol 65mg; Sodium 440mg; Carbohydrate 17g (Dietary Fiber 1g); Protein 26g % DAILY VALUE:; Vitamin A 2%; Vitamin C 2%; Calcium 4%; Iron 10% DIET EXCHANGES:; 1 Starch; 3 Very Lean Meat; 1 Fat TIP: Enjoy this low-fat favorite with a cool cucumber salad. Top cucumber slices with chopped red onion, a sprinkling of toasted sesame seeds and a splash of red wine vinegar. APPLESAUCE GINGERBREAD CAKE ~Submitted by Mary S., Nashville, TN Makes 9 servings 2 1/4 cups Reduced-Fat Bisquick®  1/3 cup sugar  1/2 cup applesauce  1/2 cup fat-free skim milk  1/2 cup molasses  1/4 cup fat-free cholesterol-free egg substitute , 2 egg whites or 1 egg 1 teaspoon ground cinnamon  1 teaspoon ground ginger  1/4 teaspoon ground cloves  1 cup fat-free vanilla yogurt  1 to 2 tablespoons chopped crystallized ginger  Heat oven to 350º. Spray bottom only of square pan, 9 x 9 x 2 inches, with cooking spray. Beat all ingredients except yogurt and crystallized ginger with electric mixer on low speed 30 seconds, scraping bowl constantly. Beat on medium speed 3 minutes, scraping bowl occasionally. Pour into pan. Bake 30 to 35 minutes or until toothpick inserted in center comes out clean. Serve cake warm topped with yogurt and crystallized ginger. HIGH ALTITUDE (3500 to 6500 feet): Heat oven to 375°. Use 2 1/2 cups Bisquick, 1/4 cup sugar and 2/3 cup milk. NUTRITION FACTS: 1 Serving:; Calories 220 (Calories from Fat 20); Fat 2g (Saturated 1g); Cholesterol 0mg; Sodium 360mg; Carbohydrate 46g (Dietary Fiber 1g); Protein 5g % DAILY VALUE:; Vitamin A 4%; Vitamin C 0%; Calcium 12%; Iron 14% DIET EXCHANGES:; 2 Starch; 1 Fruit TIP: Crystallized ginger can be a sticky mess to chop. Spray kitchen scissors with a little cooking spray, and snip the ginger into pieces.  ALMOST FAT FREE BROWNIES ~Submitted by Mary S., Nashville, TN Serves: 16 Servings  Ingredients:  1/2 c Unsweetened Cocoa Powder  4 oz Jar  3 Egg Whites  1 c Sugar  1 ts Salt  1 ts Vanilla  1/2 c Flour  1/4 c Nuts -- (optional)  Prune Baby Food Instructions: Preheat oven to 350º. Spray an 8-inch square baking pan with cooking spray. Combine all ingredients. Add nuts if desired. Bake about 30 minutes or until springy to touch. Cool on rack. Cut into 16 pieces. Fat, about 0.3 g. per brownie. BREAKFAST BURRITOS WITH TOMATO-BASIL TOPPING ~Submitted by Pat, Minden, NV 1 large tomato, diced 2 teaspoons finely chopped basil (or 1/2 teaspoon dried basil leaves) 1 medium potato, peeled and shredded (about 1 cup) 1/4 cup chopped onion 2 teaspoon margarine 1 cup Egg Beaters 1/8 teaspoon ground black pepper 4 (8-inch) flour tortillas, warmed 1/3 cup shredded reduced-fat Cheddar cheese In small bowl, combine tomato and basil; set aside. In large nonstick skillet, over medium heat, sauté potato and onion in margarine until tender. Pour Egg Beaters into skillet; sprinkle with pepper. Cook, stirring occasionally until mixture is set. Divide egg mixture evenly between tortillas; top with cheese. Fold tortillas over egg mixture. Top with tomato mixture. Calories 226, Total Fat 6 g, Sodium 364 mg, Cholesterol 5 mg, Saturated Fat 1 g, Dietary Fiber 2 g Source: Egg Beaters CHOCOLATE BREAKFAST SHAKE ~Submitted by Pat, Minden, NV 3 cups Egg Beaters 1/2 cup chocolate-flavored syrup 1/3 cup nonfat dry milk 2 teaspoons wheat germ In electric blender container, blend Egg Beaters, chocolate syrup, dry milk and wheat germ until well combined. Serve immediately. Calories 184, Total Fat 0 g, Sodium 314 mg, Cholesterol 1 mg, Saturated Fat 0 g, Dietary Fiber 0 g. Source: Egg Beaters ITALIAN OMELET ~Submitted by Pat, Minden, NV 1/4 cup chopped tomato 1/4 cup (1-ounce) shredded part-skim mozzarella cheese 1/4 teaspoon dried basil leaves 1/4 teaspoon dried oregano leaves 1 teaspoon margarine 1 cup Egg Beaters Chopped fresh parsley, for garnish In small bowl, combine tomato, cheese, basil and oregano; set aside. In 8-inch nonstick skillet, over medium heat, melt margarine. Pour Egg Beaters into skillet. Cook, lifting edges to allow uncooked portion to flow underneath. When almost set, spoon tomato mixture over half of omelet. Fold other half over tomato mixture; cover and continue to cook for 1 to 2 minutes. Slide onto serving plate. Garnish with parsley. Calories 119, Total Fat 4 g, Sodium 286 mg Cholesterol 8 mg, Saturated Fat 2 g, Dietary Fiber 0 g Source: Egg Beaters FRENCH TOAST STICKS ~Submitted by Pat, Minden, NV 1 cup Egg Beaters 1/3 cup skim milk 1 teaspoon ground cinnamon 1 teaspoon vanilla extract 2 tablespoons margarine, divided 16 (4x1x1-inch) sticks day-old white bread Powdered sugar, optional Maple-flavored syrup, optional In shallow bowl, combine Egg Beaters, milk , cinnamon and vanilla. In large nonstick griddle or skillet, over medium-high heat, melt 2 teaspoons margarine. Dip bread sticks in egg mixture to coat; transfer to griddle. Cook sticks on each side until golden, adding remaining margarine as needed. Dust lightly with powdered sugar and serve with syrup if desired. Calories 217, Total Fat 7 g, Sodium 382 mg, Cholesterol 2 mg, Saturated Fat 1 g, Dietary Fiber 0 g Source: Egg Beaters POCKET FULL OF JELLY MUFFINS ~Submitted by Pat, Minden, NV 2 cups all-purpose flout 1 teaspoon baking powder 1/4 teaspoon baking soda 1/3 cup honey 1/4 cup margarine, melted 3/4 cup orange juice 6 tablespoons Egg Beaters, divided 2 teaspoons grated orange peel 14 cup sliced almonds, finely chopped 1 tablespoon sugar 1/2 teaspoon ground cinnamon 1/3 cup jelly, any flavor In small bowl, combine flour, baking powder and baking soda; set aside. In large bowl, combine honey and margarine; blend in orange juice, 4 tablespoons Egg Beaters and orange peel. Stir in flour mixture just until moistened. Spoon batter into 12 lightly greased 2-1/2-inch muffin-pan cups. Brush remaining Egg Beaters over tops of batter. In small bowl, combine almonds, sugar and cinnamon; sprinkle over batter. Bake at 375 degrees for 20 minutes or until lightly browned.  While muffins are still warm, poke hole in top center, halfway into each muffin; Fill each with a teaspoonful of jelly. Serve warm Calories 193, Total Fat 5 g, Sodium 88 mg, Cholesterol 0 mg, Saturated Fat 1 g, Dietary Fiber 1 g Source: Egg Beaters HONEY-DIJON SALAD WITH SHRIMP ~Submitted by Pat, Minden, NV 8 cups torn romaine lettuce leaves 1 pound large shrimp, cleaned and cooked 3 cups sliced mushrooms 2 cups sliced carrots 1/2 cup Egg Beaters 1/4 cup corn oil 1/4 cup white wine vinegar 1.4 cup Dijon-style mustard 1/4 cup honey 2 cups plain croutons, optional Carrot curls, for garnish In large bowl, whisk together Egg Beaters, oil, vinegar, mustard and honey until well blended. To serve, pour dressing over salad, tossing until well coated. Top with croutons if desired. Garnish with carrot curls. Calories 252, Total Fat (with croutons) 9 g, Sodium 538 mg, Cholesterol 111 mg, Saturated Fat 1 g, Dietary Fiber 2 g Source: Egg Beaters SPINACH-CHEDDAR SQUARES ~Submitted by Pat, Minden, NV 1-1/2 cups Egg Beaters 1/4 cup skim milk 1 tablespoon dried onion flakes 1 tablespoon grated Parmesan cheese 1/4 teaspoon garlic powder 1/8 teaspoon ground black pepper 1/4 cup plain dry bread crumbs 1/4 cup shredded fat-free Cheddar cheese, divided 1 (10-ounce) package frozen chopped spinach, thawed and well drained 1/4 cup diced pimientos In medium bowl, combine Egg Beaters, milk, onion flakes, Parmesan cheese, garlic powder and pepper; set aside Sprinkle bread crumbs evenly into bottom of lightly greased 8x8x2-inch baking dish. Top with 1/2 cup Cheddar cheese and spinach. Pour egg mixture evenly over spinach; Top with remaining Cheddar cheese and pimientos. Bake at 350 degrees for 35 to 40 minutes or until knife inserted in center comes out clean. Let stand 10 minutes before serving. Calories 39, Total Fat 0 g, Sodium 134 mg, Cholesterol 1 mg, Saturated Fat 0 g, Dietary Fiber 0 g Source: Egg Beaters HUEVOS RANCHWICH ~Submitted by Pat, Minden, NV 1/4 cup Egg Beaters 1 teaspoon diced green chilies 1 whole wheat hamburger roll, split and toasted 1 tablespoon thick and chunky salsa, heated 1 tablespoon shredded reduced-fat Cheddar and Monterey jack cheese blend. On lightly greased griddle or skillet, pour Egg Beaters into lightly greased 4-inch egg ring or biscuit cutter. Sprinkle with chilies. Cook 2 to 3 minutes or until bottom of egg patty is set. Remove egg ring and turn egg patty over. Cook 1 to 2 minutes longer or until done. To serve, place egg patty on bottom of roll. Top with salsa, cheese and roll top. Calories 143, Total Fat 2 g, Sodium 411 mg, Cholesterol 6 mg, Saturated Fat 1 g, Dietary Fiber 0 g Source: Egg Beaters STUFFED SHELLS FLORENTINE ~Submitted by Pat, Minden, NV 1 cup (about 4 ounces) coarsely chopped mushrooms 1/2 cup chopped onion 1 clove garlic, minced 1 teaspoon Italian seasoning 1/4 teaspoon ground black pepper 1 tablespoon margarine 1 (16-ounce) container fat-free cottage cheese 1 (10-ounce) package frozen chopped spinach, thawed and well drained 1/2 cup Egg Beaters 24 jumbo pasta shells, cooked in unsalted water and drained 1 (15-1/4-ounce) jar reduced-sodium spaghetti sauce, divided In large skillet, over medium-high heat, sauté mushrooms, onion, garlic, Italian seasoning and pepper in margarine until tender. Remove form heat; stir in cottage cheese, spinach and Egg Beaters. Spoon mixture into shells.  Spread 1/2 cup spaghetti sauce in bottom of 13x9x2-inch baking dish; arrange shells over sauce. Top with remaining sauce; cover. Bake at 350 degrees for 35 minutes or until hot. Calories 229, Total Fat 5 g, Sodium 549 mg, Cholesterol 3 mg, Saturated Fat 1 g, Dietary Fiber 3 g Source: Egg Beaters SOFT APPLE CIDER COOKIES ~Submitted by Pat, Minden, NV 1 cup firmly packed light brown sugar 1/2 cup margarine, softened 1/2 cup apple cider 1/2 cup Egg Beaters 2-1/4 cups all-purpose flour 1-1/2 teaspoon ground cinnamon 1 teaspoon baking soda 1/4 teaspoon salt 2 medium apples, peeled and diced (about 1-1/2 cups) 3/4 cup almonds, chopped Cider Glaze (recipe follows) In large bowl, with electric mixer at medium speed, beat sugar and margarine until creamy. Add cider and Beaters; beat until smooth. With electric mixer at low speed, gradually blend in flour, cinnamon, baking soda and salt. Stir in apples and almonds. Drop dough by tablespoonfuls, 2 inches apart, onto greased baking sheets. Bake at 375 degrees for 10 to 12 minutes or until golden brown. Remove from sheets; cool on wire racks. Drizzle with Cider Glaze. CIDER GLAZE: In small bowl, combine 1 cup powdered sugar and 2 tablespoons apple cider until smooth. Calories 80, Total Fat 3 g, Sodium 50 mg, Cholesterol 0 mg, Saturated Fat 0 g, Dietary Fiber 0 g Source: Egg Beaters CHEWY LEMON-HONEY COOKIES ~Submitted by Pat, Minden, NV 2 cups all-purpose flour 1-1/2 teaspoons baking soda 1/2 cup honey 1/3 cup margarine, softened 1/4 cup granulated sugar 1 tablespoon grated lemon peel 1/4 cup Egg Beaters Lemon Glaze, optional In small bowl, combine flour and baking soda; set aside. In large bowl, with electric mixer at medium speed, beat honey, margarine, granulated sugar and lemon peel until creamy. Add Egg Beaters; beat until smooth. Gradually stir in flour mixture until blended. Drop dough by rounded teaspoonfuls, 2 inches apart, onto lightly greased baking sheets. Bake 350 degrees for 7 to 8 minutes or until lightly browned. Remove from sheets, cool completely on wire racks. Drizzle with Lemon Glaze if desired. LEMON GLAZE: In small bowl, combine 1 cup powdered sugar and 2 tablespoons lemon juice until smooth. Calories 52, Total Fat (1 cookie without glaze) 1 g, Sodium 61 mg, Cholesterol 0 mg, Saturated Fat 0 g, Dietary Fiber 0 g Source: Egg Beaters CREAMY VEGETABLE-CHEESE DIP ~Submitted by Pat, Minden, NV 1/2 cup low-fat cottage cheese 1/3 cup chopped scallions 1/4 cup chopped fresh parsley 1/4 cup chopped green peppers 1 clove garlic, crushed 1 tablespoon lemon juice 1/2 cup nonfat sour cream Place the cottage cheese, scallions, parsley, peppers, garlic and lemon juice in a food processor or blender. Process until smooth. Pour into a small bowl. Whisk in the sour cream. Serve chilled, with parsley garnish. Per tablespoon 12 calories, 0.08 g fat (7% of calories), 34 mg sodium Source: Quick and Healthy Cooking GAZPACHO ~Submitted by Pat, Minden, NV 1/2 cup chopped fresh or canned tomatoes 1 cup chopped sweet peppers 2 cups peeled, seeded and chopped cucumbers 1 cup chopped yellow onion 1 clove garlic, minced 1 tablespoon chopped fresh parsley 1 tablespoon chopped fresh basil 1 tablespoon low-sodium soy sauce 1/8 teaspoon cayenne pepper  1/2 teaspoon black pepper 3 cups tomato juice In a small bowl, reserve 1/2 cup of the tomatoes, 1/3 cup peppers, 2/3 cup cucumbers and 1/3 cup onion. Place all remaining ingredients in a food processor or blender; puree until very smooth. Pour the puree into a large glass bowl and stir in reserved ingredients. Cover bowl and chill until ready to serve. Garnish with thin slices of lemon and sprigs of parsley. Per serving: 56 calories, 0.4 g fat (5% of calories), 123 mg sodium, 3 g dietary fiber Source: Quick and Healthy Cooking LONDON BROIL ~Submitted by Pat, Minden, NV 2 cloves garlic, minced Pinch of ginger 1/2 teaspoon allspice 1/2 teaspoon thyme 1/4 teaspoon dry mustard 1 bay leaf 2 teaspoons low-sodium Worcestershire sauce 1 lb. flank steak, about 1 inch thick In a flat glass baking dish, combine the garlic, ginger, allspice, thyme, mustard, bay leaf and Worcestershire. Add the meat and rub the marinade over the surface. Marinate for 1/2 hour, turning the meat once. Grill meat until done, 8 minutes on each side (for rare). Carve into thin slices and serve. Per serving: 223 calories, 5.9 g fat (25% of calories) 89 mg cholesterol, 190 mg sodium Source: Quick and Healthy Cooking ORANGE-CHOCOLATE MUFFINS ~Submitted by Pat, Minden, NV 3 cups all-purpose flour 2/3 cup sugar 2 teaspoon baking powder 1/4 teaspoon baking soda 2 beaten eggs 1 cup milk 1/2 cup cooking oil 1/3 cup frozen orange juice concentrate, thawed 2 teaspoon finely shredded orange peel 1 cup miniature semisweet chocolate pieces Frozen orange juice concentrate, thawed (optional) Grease twenty-four 2-1/2-inch muffin cups or line the cups with paper bake cups. Set the muffin pans aside. In a large mixing bowl stir together flour, sugar, baking powder, baking soda, and 1/2 teaspoon salt. Make a well in the center. In another mixing bowl stir together eggs, milk, oil, thawed orange juice concentrate, and orange pee. Add all at once to flour mixture. Stir just until moistened (batter should be lumpy). Stir in chocolate pieces. Fill prepared muffin cups 2/3 full. Bake in a 400 degree oven for 18 to 20 minutes or until golden. remove from pans; serve warm. If desired, brush muffin tops with a little orange juice concentrate. Per serving: 170 calories, 3 g pro.,. 24 g carbo., 7 g total fat (2 g sat. fat), 19 mg cholesterol, 1 g dietary fiber, 91 mg sodium Source: Fit, Fresh & Fast RED ONION SALSA ~Submitted by Pat, Minden, NV 2 medium red onions, finely chopped (1-1/2 cups) 1 medium tomato, finely chopped (3/4 cup)  4 cloves garlic, finely chopped 1/4 cup chopped green onions (3 medium) 1/4 cup lemon juice 2 tablespoons chopped fresh cilantro 2 tablespoons balsamic vinegar or apple cider vinegar 1 tablespoon olive or vegetable oil 1 teaspoon soy sauce 1/4 teaspoon ground red pepper (cayenne) Mix all ingredients in glass or plastic bowl. Cover and refrigerate at least 2 hours. Fat 0 g, Saturated 0 g, Cholesterol 0 mg, Sodium 10 mg, Carbohydrate 1 g, dietary Fiber 0 g, Protein 0 g Source: Betty Crocker Low-Fat Cooking PARMESAN PERCH ~Submitted by Pat, Minden, NV 1 pound ocean perch or other lean fish fillets 2 tablespoons dry bread crumbs 1 tablespoon grated Parmesan cheese 1 teaspoon dried basil leaves 1/2 teaspoon paprika Dash or pepper 1 Tablespoon reduced-calorie margarine, melted 2 tablespoons chopped fresh parsley move oven rack to position slightly above middle of oven. Heat oven to 500 degrees. Spray rectangular pan 13x9x2 inches, with nonstick cooking spray. If fish fillets are large, cut into 4 serving pieces. Mix remaining ingredients except margarine and parsley. Brush one side of fish with margarine; dip into crumb mixture. Place fish, coated sides up, in pan. Bake uncovered about 10 minutes or until fish flakes easily with fork. Sprinkle with parsley. Fat 3 g, Saturated 1 g, Cholesterol 60 mg, Sodium 180 mg, Carbohydrate 3 g, Dietary Fiber 0 g, Protein 22 g  Source: Betty Crocker Low-Fat Cooking NO-FAT MUSHROOM GRAVY ~Submitted by Bill Anatooskin, Burnaby, BC, Canada Author of "From Uncle Bill's Kitchen" Creator of the Dilly Core, a handy new kitchen tool. Makes about 4 cups  3 cups chicken broth, no-fat or regular  1 10 oz. can of bits and pieces mushrooms including liquid  1/4 tsp. black pepper  1 tsp. granulated garlic powder  1 Tbsp. chicken soup base or 1 chicken bouillon cube  2 tsp. soy sauce  1 tsp. Worcestershire sauce  4 Tbsp. instant potato flakes (Idaho potato flakes are best)  In a large frying pan, add broth and mushrooms including liquid and bring to boil. Add pepper, garlic powder, chicken soup base, soy sauce, Worcestershire sauce and bring back to boil, stirring occasionally. Add potato flakes, one tablespoon at a time, stirring continuously until gravy thickens to a desired consistency. (Add more flakes if required.) Gravy will thicken a bit when it sits for a while. If gravy is too thick, add more broth or some water and reheat. NOTE: You may wish to add some pan juices from the roast that you have cooked. Add about 1/2 cup of pan juices. You may also have to add more potato flakes. THIS GRAVY WILL NOT BE A NO-FAT GRAVY.  Give this a try, with or without pan juices, you just may like it. ITALIAN LENTIL AND BARLEY SOUP ~Submitted by Lou, FL I have made this a couple of times and really like it. Easy to do and not full of carbs and fat. Try it, you'll like it. I make mine on top of the stove instead of the crockpot. 1 cup lentils  1/3 cup pearl barley  1 cup carrots (chopped)  1 cup celery (chopped)  1 cup onions (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)  Sort through lentils to remove debris and shriveled beans, then rinse. Add lentils to crock pot, along with barley, carrots, celery, onion, garlic, dried herbs and bay leaf.  Pour in broth, water, and tomatoes.  Cover and cook on low heat for 12 to 14 hours, or on high heat for 5 to 6 hours.  Discard bay leaf and just before serving stir in parsley and vinegar (if using.)  SUNSHINE CHICKEN ~Submitted by Lou, FL In my mix of recipes I found this. I took it from a magazine somewhere, some time. I haven't done it yet, but it looks interesting with a lot of possibilities for change. Ingredients: 1 package (3 oz.) sugar-free lemon-flavored gelatin  4 Tablespoons butter, melted  2 Tablespoons prepared mustard  1 teaspoon garlic salt  4 large boneless skinless breasts halves  3 Tablespoons thinly sliced almonds  Preheat oven to 350°F. In a small bowl combine gelatin, melted butter, mustard, garlic, salt and pepper. Brush over both sides of the chicken breasts and place in an ungreased baking dish. Sprinkle almonds on top of chicken. Cover and bake at 350°F for 20 to 25 minutes. Basting once. Bake uncovered for 15 minutes longer or until done. Makes 4 servings, 1 carbohydrate gram per serving. PORTOBELLO GRAVY ~Submitted by Lou, FL This is great stuff. I used all Portobello's as they were on special. I also left out the sage. I used it over my oven fried chicken, pork and a small beef roast. Made it taste so much better, but then I would eat mushrooms on my cold cereal !!!! This recipe is a tried-and-true favorite from EatingWell -- and it's low in saturated fat, low in cholesterol, and low in carbs, too. Ingredients 1 tablespoon extra-virgin olive oil 1 medium onion, finely chopped 2 cloves garlic, minced 1 1/2 cups chopped cleaned portobello or shiitake mushrooms (they have the best flavor, but substitute if you must) 2 1/4 cups vegetable broth 3 tablespoons tamari or reduced-sodium soy sauce 1/4 teaspoon dried thyme leaves 1/8 teaspoon crumbled dried sage 1 tablespoon cornstarch 2 tablespoons water Freshly ground pepper to taste Directions 1. Heat oil in a medium saucepan over medium heat. Add onion and garlic; cook, stirring often, until softened, about 5 minutes. Add mushrooms and cook, stirring often, until they begin to release their juices, about 10 minutes.  2. Add broth, tamari (or soy sauce), thyme and sage; simmer for 10 minutes. Mix cornstarch and water in a small bowl. Stir into the sauce and simmer, stirring often, until slightly thickened, about 10 minutes more. Season with pepper. If you prefer a smooth gravy, pass it through a fine sieve (discard mushrooms and onions). Serve hot. WHITE BEAN AND SPINACH PIZZA ~Submitted by Leasa, IA Quick AND healthy! What more could you ask for! 1/2 C sun dried tomato halves (not oil packed) 1 (15-16 oz) can great northern beans, drained and rinsed 2 med cloves garlic, finely chpd 1 pkg (10 oz) pre-baked pizza shell (12 inch) 1/4 t dried oregano 1 C firmly packed fresh spinach leaves, thinly sliced or torn into small pieces 1/2 C shredded reduced fat Colby-Monterey Jack cheese blend (2 oz) Heat oven to 425°. Pour enough boiling water over sun dried tomatoes to cover. Let stand 10 mins. Drain, cut into thin strips and set aside. In food processor, place beans and garlic. Process until smooth. Spread beans over pizza crust. Sprinkle with oregano, tomatoes, spinach and cheese. Place on ungreased baking sheet. Bake about 10 mins or until cheese is melted. 8 servings 1 serving: Calories, 190, Total Fat, 4 g, Cholesterol, 10 mg, Sodium, 310 mg, Carbs, 30 g, , Protein, 10 g Source: Eat Better America EASY SPANISH RICE (lighter version) ~Submitted by Leasa, IA 6 servings 1 C uncooked regular rice 1 med onion, chpd 2 1/2 C water 1 1/2 t salt (if desired) 3/4 t chili powder 1/8 t garlic powder 1 8oz can tomato sauce (I use no salt) 1 small green pepper, chpd, about 1/2 C In a 10 inch skillet, spray with "Pam". Cook rice and onion over med heat, stirring frequently, until rice is golden brown and onion is tender. Stir in remaining ingredients. Heat to boiling, reduce heat. Cover and simmer about 30 mins, stirring occasionally until rice is tender. Per serving: 26 calories Source: Sharon, CA CHICKEN POMODORO WITH TOMATO BASIL GARLIC ~Submitted by Leasa, IA Serves 4 2 t olive oil 4 boneless, skinless chicken breast halves 4 oz fresh mushrooms, sliced 1 - 14.5 oz can diced tomatoes, no salt added 4 t Mrs Dash Tomato Basil Garlic seasoning  1 t Mrs Dash Garlic and Herb seasoning 3 C cooked pasta Heat oil and brown chicken over medium heat, about 10 mins, turning once. Add remaining ingreds. Bring to a boil, reduce heat and simmer uncovered for about 15 mins, until chicken is cooked through. Serve over pasta. Calories: 326, Saturated Fat, 1 g, Unsaturated Fat, 3 g, Cholesterol, 66 mg, Sodium, 312 mg, Potassium, 689 mg, Carbs, 37 g, Fiber, 3 g, Protein, 34 g **note** Of course I had to put some shredded low fat mozzarella on top of the chicken, so that will change the percentages..opps! Thin spaghetti works well for this. Serve with a lettuce wedge with low fat dressing of choice. I really like the Wish Bone spritzers. Source: Mrs Dash CROCK POT CHICKEN ~Submitted by Leasa, IA This is a WW recipe that totally intrigued me. I never thought about putting cabbage and chicken together! 4 Servings WW Points - 5 points 4 - 5 oz boneless, skinless chicken breasts 1 small cabbage, quartered 1 lb pkg of baby carrots 2 - 14 1/2 oz cans Mexican style tomatoes (Ro-Tel) Place all ingredients in a crockpot. Cover and cook on low for 6-7 hours. Calories: 266, Fat, 3 g, Fiber, 4g, Carbs, 27g, Cholesterol, 40mg, Sodium, 970mg, Protein, 34g (You could sub the salt free diced tomatoes and add your own seasonings) Source: Nancys EASY PORK CHOPS ~Submitted by Leasa, IA Another WW recipe from Nancy's 6 servings Points: 4 6 lean pork chops 1 C unsweetened applesauce 1/4 C lite soy sauce 1/8 t onion powder 1/8 t pepper 1/8 t salt (optional) Brown chops on both sides. Place in shallow casserole dish. Combine remaining ingreds and spoon evenly over chops. Cover and bake at 350° for 45 mins. Remove cover and bake an additional 15 mins or until chops are tender. Calories: 187, Fat, 7g, Fiber, 1g, Carbs, 5g, Cholesterol, 61mg, Sodium, 283, Protein, 25g **I'd probably use some grated fresh onion, and add some garlic UP-TO-DATE CARROT CAKE ~Submitted by Larry Holmes, Toronto, Canada Carrot cake never seems to go out of style and this version certainly fits today’s healthier lifestyle. It is easy to make, and much lighter and more nutritious than many older recipes. 1 1/4 cups each all-purpose flour and whole wheat flour 1 tablespoons ground cinnamon 1 teaspoon each, baking powder, salt and ground ginger 1/4 teaspoon each, baking soda and ground nutmeg 1 1/4 cups milk 1/4 cup plain yogurt 1/3 cup butter, softened 1 cup packed brown sugar 1 egg 2 teaspoons vanilla 2 cups shredded carrots (about 3) icing sugar Preheat oven to 350 degrees F. Butter a 10-inch Bundt pan or a 13x9-inch metal baking pan. In a bowl, combine the flours, cinnamon, baking powder, salt, dinger, baking soda and nutmeg. Combine milk and yogurt; set aside. In a large bowl, using an electric mixer beat butter, sugar egg and vanilla until creamy. Using a wooden spoon, stir in carrots. Stir in flour mixture alternately with milk mixture, making 3 additions of flour and 2 of milk, just until blended.  Spread into prepared pan, smoothing top. Bake for about 55 minutes for the Bundt pan or 40 minutes for rectangle, until tester inserted in center comes out clean. Let cool in pan on rack for 15 minutes. Invert cake onto rack (turn over if desired). Let cool completely. Sprinkle with icing sugar just before serving. Makes 12 servings. Nutritional value per serving: 239 calories, 5 g protein; 41 g carbohydrates; 3 g fiber; 7 g fat; 334 mg sodium; 8%/87 mg calcium HONEY OATMEAL RAISIN COOKIES ~Submitted by Larry Holmes, Toronto, Canada 1 1/2 cups raisins 1 cup milk 2 cups whole wheat flour 2 cups quick-cooking rolled oats 2 teaspoons each: baking powder and ground cinnamon 1 teaspoon salt 3/4 cup butter, softened 3/4 cup granulated sugar 1/2 cup liquid honey 2 eggs 2 teaspoons vanilla Preheat oven to 375 degrees F. Lightly butter 2 large baking sheets or line with parchment paper. Soak raisins in milk; set aside. In a bowl, combine flour, oats, baking powder, cinnamon and salt. in a large bowl, using an electric mixer, beat butter, sugar and honey until light and fluffy. Beat in eggs and vanilla until pale and creamy. Stir in flour mixture alternately with milk mixture, making 3 additions of flour and 2 of milk , just until blended. Drop heaping tablespoons of batter onto prepared baking sheets at least 2 inches apart. Bake for about 15 minutes, rotating pans halfway, until golden around the edges u\yet soft in the centre. Let cool for 3 minutes; transfer cookies to a rack to cool. Repeat with remaining dough. Bakes cookies can be layered between waxed or parchment paper in an airtight container and stored atd room temperature for up to 3 days. Makes about 4 dozen cookies. Nutritional value per cookie: 102 calories; 2 g protein; 17 g carbohydrates; 1 g fiber; 4 g fat; 95 mg sodium; 2%/21 mg calcium ROAST BEEF DINNER SALAD ~Submitted by Larry Holmes, Toronto, Canada 10 cups torn or baby Romaine lettuce 8 ounces thinly sliced roast beef, cut into strips* 1 cup chopped cooked or thawed green beans 1 cup crumbled old Cheddar cheese 1 cup grape tomatoes, halved if large 1 cup croutons Dressing: 1 cup milk 1/2 cup mayonnaise (light or regular) 2 tablespoons each : Dijon mustard and prepared horseradish 1/4 teaspoon each: granulated sugar and dried thyme pinch each: salt and pepper 1/4 cup red or white wine vinegar Dressing: In a bowl whisk together milk, mayonnaise, mustard, horseradish, sugar, thyme, salt and pepper; gradually whisk in vinegar. Let stand for 5 minutes or until thickened. In a large bowl, toss lettuce with about 1/2 cup of dressing to coat. Divide among serving plates; top with roast beef, green beans, cheese and tomatoes. Drizzle with more dressing and sprinkle with croutons. Yield 4 servings. *Use either left over cooked roast beef or buy from a deli. Nutritional value per serving: 338 calories; 25 g protein; 18 g carbohydrates; 4 g fiber; 20 g fat; 996 mg sodium; 33%/365 calcium For the adventurous: Use extra-hot horseradish in dressing. Use blue cheese instead of Cheddar and ad 1/2 cup sauteed mushrooms to the salad.  HEARTY MUSHROOM BARLEY PILAF ~Submitted by Larry Holmes, Toronto, Canada 1 pound mushrooms, quartered 1 tablespoons extra virgin olive oil 2 carrots, diced 1 onion chopped 2 teaspoons roasted garlic seasoning blend 2 cups chicken broth 1 cup pearl barley 1 can lentils, rinsed and drained 1/4 cup chopped fresh parsley lemon wedges Preheat oven to 425 degrees F. Spry rimmed baking sheet with canola oil cooking spray. Place mushrooms on prepared baking sheet in single layer. Roast in center of oven for 15 to 16 minutes, stirring once. Set aside. In large saucepan, heat oil over medium heat; cook carrots,. onions and seasoning for 6 to 8 minutes or until vegetables soften. Stir in chicken broth, 2 1/2 cups water and barley. Cover and bring to a boil. Reduce heat to simmer. Cook, covered for 20 minutes, stirring occasionally, or until barley is tender and almost all the liquid is absorbed. Gently stir in mushrooms and lentils. Turn heat off. Let stand covered for 5 minutes. Gently stir parsley into barley mixture. Serve garnish with lemon wedges. Makes 8 servings. Per cup: 190 calories; 2.5 g fat; 300 mg sodium; 33 g carbohydrates; 5 g fibre; 8 g protein. CHICKEN TOSTADAS ~Submitted by Larry Holmes, Toronto, Canada 3 tortillas – (whole grain chipotle & red pepper), each cut into quarters. 1 can (8 ounces) chunk chicken breast, drained 1 can refried beans 2 cups shredded iceberg lettuce 3/4 cup white corn and black been salsa – mild 1/4 cup drained roasted red pepper strips Arrange oven racks with one in top third and the other in bottom third of oven. Preheat oven to 375 degrees F. Lay tortillas in single layer on two baking sheets. Put one baking sheet on each oven rack. Bake for 6 to 7 minutes or until crisp. Set aside. Using fingers, gently pull chicken apart into shreds. Set aside. Spread each tortilla with generous 2 tablespoons refried beans. Place a small mound of lettuce on each tortilla. Spread each with 1 tablespoons salsa. Divide chicken among tostadas. Top with red pepper strips. If desired, garnish with coriander. Serve with sour cream, shredded Cheddar cheese and sliced green onion, if desired. Makes 6 servings. Per two piece serving: 210 calories; 3 g fat; 710 mg sodium; 30 g carbohydrates; 4 g fiber; 15 g protein. TASTY COLORS COUSCOUS SALAD ~Submitted by Larry Holmes, Toronto, Canada 1 cup whole wheat couscous 1 cup diced celery 1 cup shredded carrots 1 sweet red pepper, diced 1 can diced ham, drained 1 can peaches and cream corn, drained 1/2 cup soy and ginger dressing 2 green onions, sliced In saucepan, bring 1 cup water to boil. Add couscous, stir and cover. Remove from heat. Let stand for 5 minutes. Fluff couscous with a fork. Transfer to large bowl. Cool for 10 minutes. Add celery, carrots, red pepper, ham, corn, dressing and green onions. Toss gently to combine. Makes 6 servings. Per generous 1 cup serving: 210 calories; 2.3 g fat; 390 mg sodium 36 g carbohydrates; 4 g fiber; 12 g protein. QUICK BROCCOLI AND CHEDDAR QUICHE ~Submitted by Larry Holmes, Toronto, Canada 4 eggs 1/4 cup all-purpose flour 1 1/4 cup milk 1 tablespoon Dijon mustard 1/4 teaspoon each salt and pepper 1 cup finely crushed thin whole wheat crackers 2 cups frozen broccoli florets, thawed, drained and chopped if large 1 cup shredded Cheddar cheese, divided 1/2 cup cherry or grape tomatoes, halved Preheat oven to 400 degrees F. Lightly butter a 9-inch deep dish glass pie plate. In a large bowl, whisk eggs until blended. Whisk in flour, milk, mustard, salt and pepper. Stir in crackers and 3/4 cup of the cheese and pour into prepared pie plate. Sprinkle broccoli into filling, pressing to submerge. Arrange tomato halves, cut side up on top and sprinkle with remaining cheese. Bake for about 30 minutes or until puffed, golden and knife inserted in centre comes out clean. Let stand for 5 minutes before cutting into wedges. Yield: 4 servings. CALIFORNIA CHICKEN PASTA SALAD ~Submitted by Larry Holmes, Toronto, Canada 8 ounces cavatappi, fusilli, farfalle or other short pasta (about 2 1/2 cups 3 cups shredded cooked chicken 1 cup red grapes, halved 1 cup slice celery 1/4 cup thinly sliced red onion 1 cup crumbled Havarti, Colby or Gouda cheese salt and pepper 1/4 cup chopped toasted walnuts or almonds Dressing: 1 cup milk 1 clove garlic, minced 2 tablespoon liquid honey 1 tablespoons Dijon mustard 1/2 teaspoon salt 1/4 teaspoon each dried thyme and rosemary, crumbled 1/4 cup freshly squeezed lemon juice 1/4 cup plain yogurt Dressing: In a large bowl whisk together milk, garlic, honey, mustard, salt, thyme and rosemary. Gradually whisk in lemon juice. Let stand for 10 minutes or until slightly thickened. Whisk in yogurt. Salad: Meanwhile, in large pot of boiling, salted water, cook pasta until tender but firm; drain. Rinse under cold running water until cool; drain well. Add to dressing in bowl with chicken, grapes, celery, onion and cheese and stir gently to coat. Season with salt and pepper; sprinkle with nuts. Yield: 4 to 6 servings . SALMON AND RICE PRIMAVERA ~Submitted by Larry Holmes, Toronto, Canada 2 tablespoons all-purpose flour 2 cups milk 1 cup long-grain white rice 4 ounces herb and garlic-flavored cream cheese 1 1/2 cups hot water salt and pepper 4 pieces skinless salmon fillets (about 1 1/2 pounds) 2 cups frozen mixed baby vegetables, thawed (about 8 ounces) lemon wedges In a large nonstick skillet, whisk flour into milk; stir in rice. cream cheese, hot waster; 1 teaspoon salt and 1/4 teaspoon pepper. Bring to a simmer over medium-high heat, stirring often. Reduce heat of medium-low; cover and simmer for 15 minutes until rice is almost tender, gently stirring three times.  Sprinkle salmon with salt and pepper. Working quickly, stir vegetables into rice and nestle salmon fillets on top. Cover and cook for about 15 minutes longer or until rice is tender and most of the liquid is absorbed and white juices form on top of salmon. Remove from heat and let stand, covered pot, 5 minutes. Serve with lemon wedges to squeeze over the top. Makes 4 servings. Per serving: 688 calories; 45 g protein; 50 g carbohydrates; 2 g fiber; 3.3 g fat; 349mg sodium SUPER FAST CHICKEN AND VEGETABLE CURRY ~Submitted by Larry Holmes, Toronto, Canada 3 tablespoons cornstarch 2 tablespoons soy sauce 2 cups milk 1 tablespoon butter 1 pound boneless, skinless chicken, cut into 1 1/2-inch chunks 2 cloves garlic, minced 1 teaspoon mild curry powder or paste (or more to taste) 1/2 teaspoon ground ginger 4 cups frozen chunky mixed vegetables (about 1 pound) 1 cup chopped fresh or drained canned tomatoes 1/2 cup plain yogurt 2 tablespoons roasted peanuts Whisk cornstarch and soy sauce into milk; set aside. In a large skillet, melt butter over medium-high heat; add chicken, garlic, curry and ginger; cook, turning chicken once, for about 2 minutes, or until chicken is lightly browned. Add vegetables; cover and cook for about 3 minutes, or until vegetables are thawed.  Stir milk mixture and pour into pan; cook, stirring and scraping up bits stuck to pan, for about 5 minutes or until sauce is thickened and chicken is no longer pink inside. Remove from heat; stir in tomatoes. Serve topped with yogurt and peanuts. Yield: 4 servings. Per serving: 297 calories; 353 g protein; 29 g carbohydrates; 5 g fiber; 5 g fat; 155 mg sodium BERRY PUDDING CAKE  ~Submitted by Sally, Boise, ID 6 servings This recipe came from BHG Nonstick cooking spray 2 eggs 1/4 cup sugar 1 tsp vanilla Dash salt 1 cup fat-free milk 1/2 cup all-purpose flour 1/2 tsp baking powder 3 cups assorted fresh berries (such as raspberries, blueberries, and/or sliced strawberries) Preheat oven to 400 degrees. Lightly coat six 6-ounce individual quiche dishes with nonstick cooking spray. Arrange in a 15 x 10 x 1-inch baking pan; set aside. In a medium bowl, combine eggs, granulated sugar, vanilla, and salt; whisk until light and frothy. Whisk in milk until combined. Add flour and baking powder; whisk until smooth. Divide berries among prepared quiche dishes. Pour batter over berries. (Batter will not cover berries completely.) Bake about 20 minutes or until puffed and golden brown. Serve warm. If desired, sift powdered sugar over each serving. Per serving: Servings Per Recipe 6 servings Calories 141 Total Fat (g) 2 Saturated Fat (g) 1 Cholesterol (mg) 71 Sodium (mg) 86 Carbohydrate (g) 26 Fiber (g) 3 Protein (g) 5 Fruit (d.e.) .5 Other Carbohydrates (d.e.) 1.5 *Percent Daily Values are base on a 2,000 calorie diet CAROLYN'S GELATIN CHEESECAKE ~Submitted by Brenda, AL I saw Paula Deen make this recipe on her show. I plan to make it soon. Really was pretty. 1 (12-ounce) container low-fat (1 percent) cottage cheese  2 (0.3-ounce) boxes sugar free strawberry gelatin 1 box (0.3 oz strawberry Jell-O)  2 ready-made light graham cracker crusts  1 pint fresh strawberries, plus extra for garnish  1 (8-ounce) container frozen light whipped topping, thawed  Put cottage cheese in a blender. Make 2 boxes of the gelatin, using 1 cup of hot and 1 cup of cold water. At once, before it jells, add to cottage cheese. Blend until smooth. Pour evenly into crusts and refrigerate until set. Cut up fruit and place on top of pie. Make remaining package of gelatin as per instructions on box. Pour it on top of fruit and put it in refrigerator until set. Put whipped topping on top. Garnish with more fruit. LIGHT TURKEY MEATBALLS ~Submitted by Brenda, AL I can't remember who I got this recipe from but they sound good. I like Turkey burgers so these are bound to be good. Makes 35 meatballs Ingredients 3 slices whole-wheat sandwich bread  1/4 cup whole milk  1 1/2 pounds ground turkey, 93 percent lean, dark meat  3 scallions, finely chopped  2 small cloves garlic, minced  2 tablespoons chopped fresh flat-leaf parsley  1 large egg  Coarse salt and ground pepper  Directions Place bread in food processor; pulse until fine crumbs form. In a small bowl, mix breadcrumbs with milk; set aside at least 5 minutes.  In a large bowl, combine turkey, scallions, garlic, parsley, egg, 1 1/2 teaspoons salt, 1/2 teaspoon pepper, and breadcrumb mixture; mix gently with a fork.  With hands, form mixture into balls, each equal to 2 level tablespoons; arrange in a single layer on a rimmed baking sheet lined with parchment paper.  To freeze, transfer baking sheet to freezer. Freeze for 1 hour to set shape; transfer frozen meatballs to an airtight container or resealable plastic bag, and freeze for up to 3 months. LIGHTER CHICKEN POT PIE ~Submitted by Brenda, AL Source: Martha Stewart Prep: 40 minutes Total: 1 hour 10 minutes Serves 4 Ingredients 2 bone-in, skin-on chicken breast halves (12 to 14 ounces each)  Coarse salt and ground pepper  3 tablespoons olive oil  4 carrots, sliced 1/4 inch thick  1 medium onion, finely chopped  1/4 teaspoon dried thyme leaves  1/4 cup all-purpose flour  2 1/2 cups low-fat (1%) milk  1 package (10 ounces) frozen peas, thawed  2 tablespoons fresh lemon juice  6 phyllo sheets (each 12 by 17 inches), thawed  Directions Preheat oven to 400 degrees. Place chicken on a rimmed baking sheet; season with salt and pepper. Roast until an instant-read thermometer inserted into thickest part of breast (avoiding bone) registers 165 degrees, 25 to 30 minutes. Let cool slightly; discard skin and bones. Shred meat, and set aside.  While chicken is roasting, heat 2 tablespoons oil in a large saucepan over medium. Add carrots, onion, and thyme; season with salt and pepper, and cook until carrots are crisp-tender, 8 to 10 minutes. Add flour, and cook, stirring, 1 minute. Gradually add milk, stirring until smooth. Cook, stirring occasionally, until mixture comes to a simmer and thickens.  Remove from heat; stir in peas, lemon juice, and chicken, and season with salt and pepper. Pour filling into a 9-inch deep-dish pie plate.  Stack phyllo on a work surface. Using a paring knife, cut out an 11-inch circle from the stack; discard trimmings. Stack 2 circles on work surface, and brush gently with 1 teaspoon oil; repeat with remaining circles and oil. Place phyllo stack over filling, and press down about 1/2 inch from the edge so phyllo fits inside rim of pie plate. Bake until golden and bubbling, 20 to 25 minutes. Let potpie cool 15 minutes before serving.  TEX-MEX RICE WRAP ~Submitted by Brenda, AL Serves: 8 Ingredients 2 1/2 cups UNCLE BEN'S® Fast & Natural Whole Grain Instant Brown Rice 1/2 cup chopped green pepper 1 cup chopped tomato 1/4 cup chopped cilantro 1/2 cup shredded Monterrey Jack cheese (Low fat) 1/4 cup red wine vinegar 1 cup sliced cucumber 1 cup corn 1 can sliced black olives (4-6 ounce) 1/2 lime juiced 1 Tbsp. salt free seasoning 1/4 cup olive oil 2 3/4 cups water Instructions 1. Cook rice with water according to package directions. Once cooked, set aside to cool slightly. 2. Whisk together red wine vinegar, olive oil, salt free seasoning and lime juice. Combine all the vegetables and toss with dressing to marinate. 3. Gently combine marinated vegetables and cheese with rice. 4. Serve as a salad or a wrap with lettuce.  TRIPLE CHOCOLATE PUDDING ~Submitted by Brenda, AL I got this one from The Wellness Kitchen cookbook. 3 Tablespoons unsweetened cocoa powder 3 Tablespoons corn starch 1/3 C packed brown sugar 3 C lo-fat(1%) milk 1/2 teaspoon cinnamon 1/4 teaspoon salt 2 oz sweet chocolate, coarsely chopped 2 Tablespoons mini chocolate chips 1 teaspoon vanilla In small bowl combine cocoa powder, cornstarch, brown sugar and 1/2 cup of the milk. In medium saucepan, combine the remaining 2 1/2 cups of milk, cinnamon and salt. Bring to a boil over medium heat. Whisk the cocoa mixture into the boiling milk and cook just until thickened, whisking the whole time, about 4 minutes. Stir in the sweet chocolate and chips. Remove from heat, cover and let stand until the chips are melted about 1 minute. Stir in the vanilla SANTA FE SALAD ~Submitted by Brenda, AL I got this recipe from Light & Tasty magazine. I love beans and corn combinations. Prep time 30 minutes Yield 10 servings 2 1/2 C cut fresh green beans 1 C minced fresh cilantro 1/4 C fat-free sour cream 2 Tablespoons lime juice 2 Tablespoons balsamic vinegar 2 garlic cloves, minced 1 1/2 teaspoons ground cumin 1/4 teaspoon salt Dash cayenne pepper 2 C frozen corn, thawed 15 oz can pinto beans, rinsed, drained 15 oz can black beans, rinsed, rained 1 small sweet pepper finely, chopped 1 small red onion, chopped 4 oz can chopped green chilies 2 1/4 oz can sliced ripe olives, drained 1/2 C shredded reduced-fat cheddar cheese Place green beans in small saucepan and cover with water. Bring to a boil; cover cook 3-5 minutes or until crisp tender. Drain place in ice water. Drain and pat dry. In large bowl combine green beans, corn, pinto beans, black beans red pepper, onion, chilies and olives. Add cheese and mix gently. Dressing: In small bowl combine cilantro, sour cream, lime juice, vinegar, garlic, cumin, salt and cayenne. Mix well. Pour over salad mixture and toss gently. Cover and refrigerate until chilled. SUGAR BLEND ~Submitted by Brenda, AL This is from Light & Tasty magazine; it is a recipe for sugar blend. 24 pkg sucralose sweetner 1 C granulated sugar Mix well. Use half the amount of total sugar called for in recipes. (For every 1/2 C of sugar called for in a recipe use 1/4 C of this blend). HERBED TUNA SANDWICHES ~Submitted by Brenda, AL This is from my Light & Tasty magazine. A delightful combination of herbs and reduced-fat cheese make this simple tuna sandwich stand out.  Prep time 20 minutes 4 servings 2 (6 oz each) cans light water-packed tuna, drained and flaked 2 boiled eggs, chopped 1/3 c fat free mayonnaise 1/4 c minced fresh chives 2 teaspoons parsley 1/2 teaspoon dried basil 1/4 teaspoon onion powder 1/2 c shredded reduced-fat cheddar cheese 8 slices whole wheat bread, toasted In small bowl, combine first seven ingredients. Place four slices bread on cookie sheet, top with tuna mixture, sprinkle with cheese. Broil 3-4 inches from heat for 2-3 minutes or until cheese is melted. Top with remaining bread. BUTTERMILK FRIED CHICKEN ~Submitted by Brenda, AL I love buttermilk fried chicken and now I found an oven version. This is in my Weight Watchers Cookbook. Prep time 20 minutes, cook time 45 minutes Hot sauce and ground red pepper add extra flavor to this Southern favorite, while crushed melba toast adds crunch to the coating. 1 C low-fat buttermilk 1 small onion thinly sliced 1/2 teaspoon hot sauce 2 chicken breasts halves, skinned 2 chicken drumsticks, skinned 2 chicken thighs, skinned 5 1/4 oz pkg whole grain melba toast rounds, coarsely crushed 1 teaspoon paprika 1/2 teaspoon dried basil 1/4 teaspoon dried thyme 1/4 teaspoon garlic powder 1/4 teaspoon onion powder 1/8 teaspoon ground red pepper 1/2 teaspoon salt Cooking spray Combine first 3 ingredients in a large heavy duty zip top plastic bag. Add chicken and shake gently to coat chicken. Mariinate in refrigerator for at least 6 hours. Preheat oven to 400°. Combine toast crumbs and next 6 ingredients in shallow dish. Remove chicken from bag and sprinkle with salt. Dredge chicken in crumb mixture to coat, pressing crumbs gently onto chicken to coat. Line a baking sheet with foil and coat foil with cooking spray. Place chicken on pan. Bake 45 minutes or until chicken is done. OOEY-GOOEY BROWNIES ~Submitted by Brenda, AL Source: Weight Watchers Cookbook. Prep time 10 minutes--cook 28 minutes Fudgy brownies are topped with a rich chocolate frosting to satisfy any chocolate lover's dream. 13.7 oz pkg fat free fudge brownie mix (I have used the No-Pudge and it is good) 6 oz container vanilla low fat yogurt 1/3 c light stick butter, softened 1 teaspoon vanilla 1/2 teaspoon fat free milk 1 C powdered sugar 1/2 C semi sweet chocolate chips, melted Preheat oven to 350° Line 8x8 baking dish with foil. Prepare brownie mix according to pkg directions using yogurt. Spread into foil lined 8x8 baking dish. Bake 28 minutes or until wooden pick comes out clean. Cool completely in pan on wire rack. Place butter, vanilla and milk in medium bowl and beat at medium speed until smooth and creamy. Add powdered sugar beating on low speed for 1 minute or until spreading consistency. Gradually melted chocolate beating until smooth. Spread evenly over brownies. Remove brownies from pan by lifting with foil. Cut into 16 squares. CHICKEN WITH APPLES AND SAGE ~Submitted by Brenda, AL I found this in Food for Health and Healing book Start to finish 30 minutes Makes 4 main dish servings Apple juice adds a pleasant sweetness to the sauce for this chicken dish. Serve it over hot cooked rice or wild rice for a satisfying meal. Steam green beans or asparagus completes the meal. 4 medium skinless, boneless chicken breasts halves 1/8 teaspoon salt Nonstick coating spray 1 C apple juice 1 red or green pepper cut into 1 inch pieces 1/4 C chopped onion 1 clove garlic, minced 1 1/2 teaspoons snipped fresh sage or 1/2 teaspoon dried 1/4 teaspoon pepper 1 Tablespoon cornstarch 1 Tablespoon cold water 2 medium red and /or green cooking apples, thinly sliced Rinse chicken, pat dry. Sprinkle with salt. Spray unheated skillet and heat over medium high heat. Add chicken, cook 8-10 minutes or until chicken is tender and no longer pink, turning once. Remove from skillet. Keep warm. Add apple juice, sweet pepper, onion, garlic, sage (if using dried, if using fresh add later) and black pepper to skillet. Bring to boil, reduce heat. Simmer covered for 2 minutes. In small bowl combine cornstarch and water and stir in skillet. Stir in apples, cook and stir until thickened and bubbly. Cook and stir 2 minutes more. Add fresh sage (if using). Add chicken to skillet and heat through. BAKED POTATO FRIES ~Submitted by Brenda, AL I found this in Food for Health and Healing book. Makes 4 side dish servings Delight your family with homemade steak fries. No need to tell everyone there are just 2 grams of fat per serving. They'll love the crispy outsides with tender insides. You'll love avoiding messy frying. Prep 12 minutes---Bake 30-35 minutes 2 medium potatoes, cut into wedges 2 teaspoons cooking oil 1/4 teaspoon salt 1/4 teaspoon paprika Place potato wedges in plastic bag, add oil, salt and paprika. Close bag and shake to coat. Arrange in single layer on large ungreased baking sheet. Bake at 425° for 30-35 minutes or until golden brown, turning once or twice. POTATO PANCAKES ~Submitted by Brenda, AL I found this in my Food for Health and Healing book. Makes 4 main dish servings 1/3 C egg substitute or 1 egg plus 1 egg white 1/4 C all-purpose flour 2 Tablespoons sliced green onion 1/8 teaspoon pepper 3 medium potatoes, peeled and shredded (2 oz.) 1/2 C finely chopped lean cooked ham 1 Tablespoon butter or margarine 1/2 C salsa In large bowl combine egg, flour, onion and pepper. Stir in potatoes and ham. In large skillet melt 1 1/2 teaspoons of the butter over medium heat. For each pancake pour 1/4 cup of the batter into skillet, spreading to 3 inch circle. Cook for 1 1/2-2 minutes on each side or until lightly brown turning to second side when top is bubbly. Keep warm. Repeat until all mixture is gone. Serve with salsa. MANGO MOUSSE ~Submitted by Brenda, AL This one is in Food for Health and Healing book. Prep 20 minutes--Freeze 45 minutes--Chill 4 hours This light and creamy mousse is a satisfying snack or dessert. Mangoes are the star ingredients, making this mousse rich in antioxidants. 2 ripe mangoes, peeled, seeded and chopped 1 envelope unflavored gelatin 2 Tablespoons sugar 2 teaspoons lemon juice 8 oz light cool whip, thawed Place mangoes in food processor or blender. Process until smooth. Add enough water to make 2 cups total. Put in medium saucepan and bring to a boil. In large bowl stir together gelatin and sugar. Pour mango mixture over gelatin mixture and stir until gelatin is dissolved. Stir in lemon juice. Cover and freeze 45 to 60 minutes until mixture mounds, stirring occasionally. Beat chilled mixture for 2-3 minutes or until light and thick. Fold in cool whip. Spoon or pipe into 6 dessert dishes or parfait glasses. Cover, refrigerate until set. MAKEOVER CREAMY BROCCOLI CASSEROLE ~Submitted by Brenda, AL This is from Light & Tasty magazine. 2 (10oz) pkg of frozen chopped broccoli 10 3/4 oz reduced-fat, reduced sodium condensed cream of mushroom soup, undiluted 1 cup fat free mayonnaise 4 oz shredded reduced-fat cheddar cheese 1/2 cup egg substitute 1 small onion, finely chopped 3 Tablespoons butter or stick margarine, melted 1/4 cup crushed reduced fat butter flavored crackers (6 crackers) crushed Butter cooking spray Place 1 inch of water and broccoli in large saucepan; bring to a boil. Reduce heat, cover and simmer 5-8 minutes or until crisp tender. Meanwhile, in a bowl, combine the soup, mayonnaise, cheese, egg substitute, onion and butter. Drain broccoli and gently stir in soup mixture. Pour into 1 1/2 qt baking dish coated with cooking cooking spray. Sprinkle crackers on top and spritz with butter spray. Bake uncovered at 350° for 25-30 minutes or until heated through. Yield: 9 servings Click if you have a submission for the Reader Recipe section of A to Z Newsletters. Make sure to include your name and location for posting. Thanks!

Heart Healthy

OVEN-FRIED CHICKEN ~Submitted by Maggie, TX Prep & Cooking Time: 1 hr. 0 min. Yield: 4 servings Serving Size: 3.000 ounce(s) 1 cup egg substitute  1/8 tsp black pepper  1/2 Tbsp poultry seasoning, low sodium  4 chicken breasts (3 to 4 ounces, skinless, boneless)  1 cup Italian seasoned bread crumbs  Preheat oven to 375 degrees F/ 190 degrees C. Season chicken with poultry seasoning and black pepper. Dip chicken breast in egg substitute and shake off excess. Place bread crumbs on a plate and dip chicken breast in bread crumbs to cover both sides. Repeat with the other chicken breasts. Place chicken on a baking pan and bake for 45 minutes until cooked.  Nutrition Facts  Per 3.000 ounce(s)  Total Calories: 188 Carbohydrates: 11.11 g  Total Fat: 3.74 g Protein: 25.71 g  Sat Fat: 0.98 g Fiber: 0.70 g  Cholesterol: 55 mg Sodium: 500 mg  Diabetic exchange: Starch: 0.750 Meat: 3.000 PORK TENDERLOIN WITH APPLES ~Submitted by Maggie, TX Prep & Cooking Time: 25 min. Yield: 8 servings Serving Size: 3.000 ounce(s) 1 tsp ground cumin  1 tsp freshly ground black pepper  1/2 tsp dried thyme  1/3 cup cider vinegar  1 tsp canola oil  1 pound Granny Smith or Rome apples, unpeeled, cored and thinly sliced  8 pieces (4 ounces each) pork tenderloin, trimmed of fat, butterflied  2 large onions, thinly sliced  1/3 cup water  1 tsp sugar Trim all visible fat from pork tenderloin. Butterfly pork cuts and pound with meat mallet to half-inch (1-2 cm) thickness. Season pork with dried thyme and a dash of fresh ground pepper. Heat a large skillet coated with oil over high heat and place pork tenderloins to cook for 3 minutes on each side. Transfer meat to an oven safe casserole dish and cover. Place onions in large skillet and saute until tender. Add vinegar, water, sugar, cumin and apples. Cover and bring to a boil, reduce heat to simmer and cook for 5 minutes until almost all the liquid is gone and apples are tender. Add the pork to skillet to heat for a few minutes and serve. Nutrition Facts  Per 3.000 ounce(s)  Total Calories: 179 Carbohydrates: 9.65 g  Total Fat: 4.70 g Protein: 23.86 g  Sat Fat: 1.45 g Fiber: 1.44 g  Cholesterol: 66 mg Sodium: 49 mg  Diabetic exchange: Meat: 3.000 Fruit: 0.750 Vegetable: 0.500 PARMESAN, CHICKEN & BROCCOLI PASTA ~Submitted by Maggie, TX This is a Kraft recipe. Very good! Prep Time: 15 min  Total Time: 25 min Makes: 2 servings, 2-1/2 cups each 4 oz. (1/4 of 16-oz. pkg.) whole wheat spaghetti, uncooked  1/4 cup KRAFT Light Zesty Italian Reduced Fat Dressing  2 cloves garlic, minced  1/2 lb. boneless skinless chicken breasts, cut into strips  2 cups broccoli florets  1/2 cup chopped tomatoes  1/2 cup KRAFT 2% Milk Shredded Reduced Fat Mozzarella Cheese, divided  4 tsp. KRAFT 100% Grated Parmesan Cheese  COOK spaghetti as directed on package.  MEANWHILE, heat dressing and garlic in large nonstick skillet on medium heat. Add chicken and broccoli; cook and stir 5 to 7 min. or until chicken is cooked through. Stir in tomatoes and half of the mozzarella cheese; cook 1 to 2 min or until heated through, stirring occasionally.  DRAIN spaghetti; place on serving plate. Top with chicken mixture, remaining mozzarella cheese and the Parmesan cheese.  Tips: For a little lemon zing, add 1 tsp. lemon pepper seasoning as you cook and stir the chicken and broccoli. Cooking Know-How: Spaghetti will be easy to handle if you break it in half before cooking.  Calories 480 Total fat 11 g Saturated fat 4.5 g Cholesterol 85 mg Sodium 840 mg Carbohydrate 52 g Dietary fiber 10 g Sugars 7 g Protein 45 g Diet Exchange: 3 Starch,1 Vegetable,5 Meat (VL),1 Fat Nutrition Bonus The broccoli in this low-calorie low-fat meal provides a good source of both vitamins A and C. Plus, the cheese provides a good source of calcium. Carb Choices: 3  HEART-HEALTHY SOUR CREAM ~Submitted by Maggie, TX Prep & Cooking Time: 5 min. Yield: 16 servings Serving Size: 1.000 Tbsp 1 cup low-fat cottage cheese  1/4 cup fat-free milk  3 Tbsp plain low-fat yogurt  1/8 tsp or a das