Publisher's Desk...
Good morning to everyone and welcome to another home-style issue of A to Z Recipes. My long-time pal, Dave, in
WV and I were talking the other day. I have known Dave for many years, even before I started A to Z Recipes.
Dave asked that I gather some recipes for healthier eating. Seems he and I share an affection for carbs (as well as the need
to
avoid them, lol). A few of the recipes in this issue are very low in carbs, many lower in fat and calories, but all a
healthier choice. I hope you enjoy the recipes and other tidbits of information and humor today.
Today is the last Friday of the month and the deadline for the monthly theme issue, Favorite Ground Meat Recipes. Try
to get your recipes to me (using the email link found in the Next Monthly Theme section) today. This is shaping up as
a great theme topic. The theme issue will be posted on Sunday, March 6th.
As always, your vote is greatly appreciated. Hey, it doesn't cost a single red cent but will help this publication
grow. Thanks in advance!
Vote for this Ezine at the Cumuli Ezine Finder.
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Enjoy!
Ramblings...
A Diet Prayer
Lord, My soul is ripped with riot
incited by my wicked diet.
"We Are What We Eat," said a wise old man!
and, Lord, if that's true, I'm a garbage can.
I want to rise on Judgment Day, that's plain!
but at my present weight, I'll need a crane.
So grant me strength, that I may not fall
into the clutches of cholesterol.
May my flesh with carrot-curls be dated,
that my soul may be poly unsaturated
And show me the light, that I may bear witness
to the President's Council on Physical Fitness.
And at oleomargarine I'll never mutter,
for the road to Hell is spread with butter.
And cream is cursed; and cake is awful;
and Satan is hiding in every waffle.
Mephistopheles lurks in provolone;
the Devil is in each slice of baloney,
Beelzebub is a chocolate drop,
and Lucifer is a lollipop.
Give me this day my daily slice
but, cut it thin and toast it twice.
I beg upon my dimpled knees,
deliver me from jujubees.
And when my days of trial are done,
and my war with malted milk is won,
Let me stand with Heavenly throng,
In a shining robe--size 30 long.
I can do it Lord, If You'll show to me,
the virtues of lettuce and celery.
If You'll teach me the evil of mayonnaise,
of pasta a la Milannaise
potatoes a la Lyonnaise
and crisp-fried chicken from the South.
Lord, if you love me, shut my mouth.
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The Low-Carb Comfort Food
Cookbook
by Michael R. Eades, Mary Dan Eades, Ursula Solom
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Did You Know?...
Basic Tips For Any Weight Loss Plan
Aim for a one-pound loss per week. It's easier to keep weight off if you take it off slowly.
Don't skimp on your sleep. Fatigue leads to overeating, not to mention ugly circles around your eyes.
Speed up your metabolism by having a light bite every three hours, instead of eating 3 large meals a day.
Don't skip meals. People who do have higher fat levels and tend to have difficulty losing weight. Meal skipping also tends to
slow down your metabolism, which means your body will hang on to the fat.
Eat breakfast every day. You will feel more energized and will eat less during the day.
At parties and dinners out, avoid eating while you're talking, to avoid eating too much without realizing it.
Eat before you go shopping for food; you will have fewer temptations.
Shop the outside supermarket aisles; they are the ones that usually carry the fresh and frozen produce, and meat!
Try to buy fresh food. The more processed a food item is, the less nutritious it is.
Reduce salt or eliminate it from cooking completely (use herbs for flavor). Add a small sprinkle of salt at the table if you
need it. If you use soy sauce, pick a low sodium kind.
Don't use too many sugar substitutes. Discover the natural taste and sweetness of food without additives.
Collect recipes and try new ones every week.
When you eat out, ask how the food you want is prepared, and if necessary request a low carb version.
If possible, find diet buddies, especially in your family.
Cut down on caffeine (from coffee, tea, and sodas); it tends to make you hungry and cause stalls. The same goes for
cigarettes: they tend to make you feel peckish, and they also make your skin age prematurely.
Don't go crazy over a diet. Your goal should be to eat right and to give your body what it needs, not to become Ally
McBeal.
Drink plenty of fresh water. Drink plenty of fresh water. Drink plenty of fresh water. Drink plenty of fresh water. Drink
plenty of fresh water. Drink plenty of fresh water. Drink plenty of fresh
water
Source: Various internet
Looking for a particular recipe, ingredient or submitter?
Search A to Z Recipes Site and Newsletters:
HELPFUL TOOLS
These are helpful tools; sites (not downloads) that you could add to your desk top.
Cooking Measurements
Here is a great site for help with cooking measurements:
http://www.baking911.com/howto_measure.htm
Cooking Units Converter
Converts metric, imperial, etc. units:
http://www.unitsconverter.net/
Recipe Quantity Calculator
This is a WONDERFUL tool, especially for those who cook for one or two:
http://www.fruitfromwashington.com/Recipes/scale/recipeconversions.asp
Great conversion tools on one website
Convert measurements, calculator, you name it F-R-E-E:
ConvertIt.com
Internet Acronym Finder
Ever see folks using abbreviations in emails and messaging and wonder what the heck they
are saying? This site will let you search for them by the actual acronym or definition:
http://www.acronymfinder.com/
Here is a huge list of internet acronyms (some are naughty!) on our web site:
http://www.a2zrecipes.net/Acronyms.html
Click here to submit an item for posting in this section.
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Extr
eme Lo-Carb Cuisine: 250 Recipes With Virtually No Carbohydrates
by Sharron Long
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Discussion Forum
Our discussion forum at QuickTopic is where a2z'ers go to meet others, swap recipes and give feedback about what is
going on in A to Z Recipes. It is expected that opinions, suggestions, etc. posted there be done with kindness and
respect for all involved*. To join in at QT (or just to read) use your web browser to go to:
A to Z Recipes Discussion Forum
You may click here for the
A to Z Recipes Family
Reunion Page. You'll see photos from our last A to Z Family Reunion.
You may click here for Leslie and Rusty's pics from the
A to Z Recipes Family
Reunion. You'll see photos from our December A to Z Family Reunion.
You don't have to register or sign in, and you can choose to receive email for newly posted messages -- just click the button
when you get there.
NOTE:
Maybe once you get to the site using the above link, you could add it to favorites. Links that are easy to find are more
likely to be used again.
*Offensive postings will be deleted by the publisher.
The Secret to Low Carb
Success!: How to Get the Most Out of Your Low Carbohydrate Diet
by Laura Richard
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Next Monthly Theme...
Favorite Ground Meat Recipes
Here's the scoop on the current theme:
Just about everyone has a favorite recipe for using that extremely convenient ingredient "ground meat". What is your
favorite way to prepare it? Do you have a special chili, meatloaf or casserole recipe you would like to share with the group
here? We would love to make this theme topic as huge a success as possible. It can start with you sharing the recipes your
family enjoys using ground meat. For us in the Blackwell household, we enjoy hamburger steaks, smothered in pan gravy. My
personal favorite, Mish-Mash, is a special recipe that I will share with you in this theme for March.
Please use this link: Favorite Ground Meat
Recipes
A to Z Recipes continues with its popular Theme Issues. We will share theme recipes and post them on the first Sunday of
each month. Send your recipes no later than the last Friday 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 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 are as follows:
As a service to your fellow readers, please send only recipes that are in a form that others could easily copy and save for
their own use. Recipes that would require a lot of editing or cleaning up or use non-standard measurements should not be
submitted. Recipes without a name and location of sender may NOT be posted or posted without any credit given. There
will be NO recipes posted that are 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.
See the A to Z Recipes Theme Issues collection here:
A to Z Recipes Theme Issues
The theme issue for Favorite Ground Meat Recipes has a deadline of February 25, 2005, and will be posted on March 6,
2005.
Please use this link: Favorite Ground Meat
Recipes
As usual, only recipes are to be sent to: A to Z Recipes
Inbox.
Click here to submit an item for posting in this section.
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125 Best Ground Meat Recipes:
Using Beef, Turkey, Chicken, Pork
By Ilana Simon
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Crazy Corner...
The Dangers of Bread
A recent Cincinnati Enquirer headline read, "SMELL OF BAKED BREAD MAY BE HEALTH HAZARD." The article went on to describe the
dangers of the smell of baking bread. The main danger, apparently, is that the organic components of this aroma may break
down ozone (I'm not making this stuff up).
I was horrified. When are we going to do something about bread-induced global warming? Sure, we attack tobacco companies, but
when is the government going to go after Big Bread?
Well, I've done a little research, and what I've discovered should make anyone think twice ....
More than 98 percent of convicted felons are bread eaters.
Fully HALF of all children who grow up in bread-consuming households score below average on standardized tests.
In the 18th century, when virtually all bread was baked in the home, the average life expectancy was less than 50 years;
infant mortality rates were unacceptably high; many women died in childbirth; and diseases such as typhoid, yellow fever and
influenza ravaged whole nations.
More than 90 percent of violent crimes are committed within 24 hours of eating bread.
Bread is made from a substance called "dough." It has been proven that as little as one pound of dough can be used to
suffocate a mouse. The average American eats more bread than that in one month!
Primitive tribal societies that have no bread exhibit a low occurrence of cancer, Alzheimer's, Parkinson's disease and
osteoporosis.
Bread has been proven to be addictive. Subjects deprived of bread and given only water to eat, actually begged for bread
after only two days.
Bread is often a "gateway" food item, leading the user to harder items such as butter, jelly, peanut butter and even cold
cuts.
Bread has been proven to absorb water. Since the human body is more than 90 percent water, it follows that eating bread could
lead to your body being taken over by this absorptive food product, turning you into a soggy, gooey bread-pudding person.
Newborn babies can choke on bread.
Bread is baked at temperatures as high as 400 degrees Fahrenheit! That kind of heat can kill an adult in less than one
minute.
Most American bread eaters are utterly unable to distinguish between significant scientific fact and meaningless statistical
babbling.
In light of these frightening statistics, we propose the following bread restrictions:
No sale of bread to minors.
No advertising of bread within 1000 feet of a school.
A 300 percent federal tax on all bread to pay for all the societal ills we might associate with bread.
No animal or human images, nor any primary colors (which may appeal to children) may be used to promote bread usage.
A $4.2 zillion fine on the three biggest bread manufacturers. Please send this e-mail on to everyone you know who cares about
this crucial issue.
Remember: Think globally, act idiotically.
Dieting: 30 Days to the Same Old You
by Marshall Camp
By eating healthy foods and exercising regularly, you too can be hungry and tired.
Thanks to advances in modern science and careful grocery selection, I have been able to eliminate fat from every aspect of my
life but one: my body. Archaeology tells us that the body probably is conservative with fat because fat was very rarely
found in our Neanderthal ancestors' diets, which consisted of fruits, berries, and, surprisingly, Mrs. Field's cookies.
In the modern world, however, humans have consumed fat in excess. For instance, when I was growing up, my grandmother used
to feed us entire lunches consisting of "liver pate," a thick, granular dip that contains more fat than Newt Gingrich's
buttocks.
Our ancestral imperative is further exacerbated by the fact that most Americans on diets tend to embellish low-fat recipes,
often using butter when the recipe calls for margarine, or a quart of Hagen Daaz ice-cream when the recipe calls for turkey.
Therefore, it is not particularly surprising that most Americans are still packing on the pounds.
In fact, a recent scientific survey indicates that the average American weighs slightly more than a 1981 Buick Roadmaster.
As a result, many Americans have become "weight-conscious," leading them to search the aisles of grocery stores for lower-fat
foods, usually while munching on Little Debbie snack cakes.
Most of the new "low-fat" foods are genuine, and, not surprisingly, taste a lot like loose-leaf paper. Unfortunately, some
manufacturers have sought to prey on the anti-fat fever by marketing high-fat foods with vague claims about their
content:
Low Fat Bison Liver - "Now with LESS FAT than Moose liver"
Low Fat Oreo Cookies - "Now with LESS FAT than Oreo cookies covered in lard"
Low Fat Mayonnaise - "Now with LESS FAT than Marlon Brando"
As a result, the FDA recently passed a new set of guidelines concerning foods that make "lower fat," claims. Today, such
items have to pass a rigorous FDA inspection that involves being consumed by the FDA secretarial staff.
As for the consumer, the FDA recommends a number of things you can do to protect yourself. The most important is to look for
telltale signs of high fat content, such as good taste. If you find yourself enjoying a food, it is probably high in fat.
The FDA recommends that you, yes you Mr. Fattypants, "stop, drop and roll" away from that item. The FDA then recommends that
you mail the item to the FDA for rigorous testing.
Frustrated with low-fat foods, many Americans have turned to exercise. Of course by "turned," I mean that they have ordered
no fewer than four home exercise machines, most of which are being used as scarecrows in their vegetable gardens.
In fact, the best exercise that a person can get from a home exercise machine is the workout involved in getting the box,
which weighs almost as much as New Jersey, out of your car. The companies that tout money-back guarantees for these devices
do so with the knowledge of one of Sir Isaac Newton's lesser-known theories, namely that, once removed from the box, a home
gym can not physically be reinserted into that same box.
Still other Americans have begun using "fitness centers," most of which have eschewed traditional nautilus machines for new
contraptions that actually "do the work for you." Based on highly clinical observations, it is my assessment that most of
these "fitness" machines focus on one thing: jiggling your butt. I am fairly confident that this is not a scientifically
sound way to lose weight. I say this because, if it were, it would be very difficult to explain Tina Turner.
Warning:
The following joke may be offensive...my apologies if so.
What If Food Was Dirty And Sex Was Clean?
What if Food was Dirty and Sex was Clean? (you mean it's not??) When you think of it, there are only two things people need.
You got to have sex. You got to have food. That's it. You don't need clothing, shelter, or TV. Okay, maybe TV, but otherwise,
it's sex and food. But for some reason, some people think sex is dirty. Maybe G-d was a Republican. Somebody said, "All
right, you want to propagate, go ahead, but only late at night, with all the doors closed, man on top, once a week, that's
it." But not only can you eat the charred decaying flesh of other major mammals, you can do it in broad daylight and invite
all your friends to watch: "Hey, Chuck, why don't you come over on Sunday? We're going to kill a pig, cut him up, burn him,
and eat him. Bring the kids, have a hell of a time."?
What if they had been switched around? What if, through a simple twist of fate, sex was clean but food was dirty? Our entire
culture would change. Food would become a four-letter word.
When people got angry at you, they'd yell out "Oh yeah? Well, food you. Suck cheese you Popsicle slurper."
Punks in passing cars would flip you the fork.
Flashers would have pizzas strapped to their chests. "Ohmigod. It's a pepperoni."
Locker room talk would change. "Hey, man, how'd you do this weekend?" "Two burgers and a bag of fries. Crinkle cut."
Garlic would be illegal in most Southern states.
Supermarkets would check I.D.'s and charge admission to the poultry section.
Frederick's of Hollywood would feature peekaboo napkins and day-of-the-week paper plates.
Foreplay would be listed as a menu selection.
Vice squads would conduct raids on backyard barbecues. "All right, put down your meat. Just back away from the buns,
mister."?
Vegetarians would be prohibited from becoming teachers and a lot of them would move to the Bay Area.
Hookers would become cooks.
You'd be accosted on street corners by plump ladies in Day-Glo aprons. "Hey, big boy, looking for a hot meal? Wanna crack
some crab?"
Fundamental Christians would make meat and potatoes a religious tenet.
Many sexual positions would be found to be carcinogenic.
Parents would tell their children not to play with their food or they'll go blind.
Kids would remember the first time their mother caught them marinating.
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500 Low-Carb Recipes: 500
Recipes from Snacks to Dessert, That the Whole Family Will Love
by Dana Carpender
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500 More Low carb Recipes:
500 All New Recipes From Around The World
by Dana Carpender
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Healthier Favorites...
Looking for a particular recipe, ingredient or submitter?
Search A to Z Recipes Site and Newsletters:
BASIC BREAD FROM A BATTER
Serving Size: 8
Preparation Time: 0:30
4 lg eggs
2 tbsp oil
2 tbsp water
1/2 cup soy protein isolate
1/2 tsp salt
1 tsp baking powder
Beat eggs with oil and water.
Stir dry ingredients together and beat into egg mixture until blended some lumps may remain.
Bake in greased 7x11" 175x275mm pan at350?°F-175?°C for 8-10 minutes, just until top is set.
Do not let it brown, it will dry too much.
Leftover batter freezes well for later use.
VARIATIONS:
Sweet Variations?
Add chopped nuts to batter.
Bake and cool slightly, then brush top with melted butter and sprinkle with cinnamon and artificial sweetener.
If you use a heat-stable sweetener, you could add some to the batter.
Add lemon extract and poppy seeds to batter; sprinkle with artificial sweetener after baking Add almond extract to batter.
Bake and cool slightly.
Make a frosting with 3 oz softened cream cheese and artificial sweetener.
Spread and top with sliced almonds.
Savory Variations
Add 1 tsp garlic powder and 1 tsp finely ground herbs to batter.
Top with 4 oz grated mild cheese.
Add 2 tsp chili powder to batter and top with 4 oz grated sharp cheese.
Brown some sausage and cook with mushrooms and onions.
Put a layer in 7x11 pan and top with basic batter.
Holiday Stuffing or Dressing
Add sage or poultry seasoning to basic batter.
Bake ahead and substitute for bread crumbs in your favorite dressing recipe.
Per Serving (excluding unknown items): 63 Calories; 6g Fat (32.2% calories from fat); 26g Protein; 1g Carbohydrate; 0g Dietary Fiber; 94mg Cholesterol; 222mg Sodium. Exchanges: 1/2 Lean Meat; 1 Fat; 0 Other Carbohydrates.
PORK WITH MUSHROOMS
The fat-busters in this recipe are skim milk and yogurt. They add creaminess to the mushroom sauce, but keep the fat and cholesterol levels low.
3/4 lb. whole pork tenderloin
Nonstick spray coating
1 c. sliced fresh mushrooms
1/4 c. sliced green onion
1 clove garlic, minced
1/2 c. plain low-fat yogurt
1/3 c. skim milk
1 tbsp. all-purpose flour
1 tsp. instant chicken bouillon granules
1/8 tsp. ground nutmeg
1/8 tsp. pepper
Trim fat from pork. Cut pork crosswise into 8 slices. For each slice, place between two sheets of clear plastic wrap. Using the flat side of a meat mallet, pound to 1/4 inch thickness. Spray a cold large skillet with nonstick coating. Preheat skillet. Add pork and cook over medium-high heat about 3 minutes or until browned. Turn and cook for 2-4 minutes more or until no pink remains. Remove from skillet; keep warm. Add mushrooms, green onion and garlic to skillet. Cook and stir over medium heat until vegetables are tender. Stir together yogurt, milk, flour, bouillon granules, nutmeg and pepper. (Mixture may look curdled.) Add to mushroom mixture. Cook and stir until thickened and bubbly. Return meat to skillet and cook for 2 minutes more or until heated through.
Makes 4 servings. Nutrition Information Per Serving: 149 calories, 61 mg cholesterol, 4 g fat, 1 g saturated fat, 2 g monounsaturated fat, 0 g polyunsaturated fat, 21 g protein, 6 g carbohydrate, 299 mg sodium, 530 mg potassium.
SOUTHERN BISCUITS
2 c. flour
1/2 tsp. salt
3 tsp. baking powder
1/4 c. diet margarine
3/4 c. skim milk
Preheat oven to 450 degrees. Sift flour, salt and baking powder together. Cut in margarine until well-mixed with first ingredients, then add milk. Knead several times. Roll out on lightly floured board until about 1/2 inch thick. Cut with biscuit cutter or inverted glass, or drop by spoonfuls. Place on heavy-duty aluminum foil or cookie sheet which has been well-greased. Bake until browned, approximately 13-14 minutes.
Yield: 16 biscuits. Calories 81, Protein 2 G, Fat 2 G, Carbohydrate 13 G, Fiber .4 G, Sodium 237 Mg, Calcium 30 Mg, Vitamin A 42 RE, Vitamin C 1 Mg.
WHOLE WHEAT-APPLE PANCAKES
1 c. whole wheat flour
1/2 c. all-purpose flour
1 tbsp. sugar
1 tsp. baking soda
1/2 tsp. baking powder
1 c. skim milk
1/2 c. finely chopped apple
1 egg, beaten
Vegetable cooking spray
Combine first 5 ingredients in a large bowl; mix well. Combine milk, apple, and egg; add to flour mixture, stirring until smooth. Place a griddle or skillet coated with cooking spray over medium heat until hot. Spoon batter, 2 tablespoons at a time, onto griddle. Cook until edges are slightly dry. Turn; cook other side until golden brown. Repeat procedure with remaining batter.?
Yield: 20 (3 inch) pancakes (about 45 calories per pancake). Protein 1.9; fat 0.5, carbohydrate 8.5, cholesterol 14, iron 0.4, sodium 59, calcium 33.
MEXICALI BEAN DIP
9 (6 inch) corn tortillas
1/2 c. plus 1 tbsp. chopped sweet red pepper
1/2 c. plus 1 tbsp. chopped green pepper
1 lg. green onion, cut into 1/2 inch pieces
1 1/2 tbsp. chopped fresh cilantro
1 (16 oz.) can pinto beans, drained
1 tbsp. cider vinegar
1 tsp. lime juice
1/2 tsp. vegetable oil
1/8 tsp. salt
1/8t tsp. ground cumin
1/2 tsp. ground red pepper
Cut each tortilla into 8 wedges; place tortilla wedges on ungreased baking sheets. Bake at 350 degrees for 15 to 18 minutes or until crisp. Set aside. Position knife blade in food processor bowl; add sweet red and green pepper, onion, and cilantro. Process until finely chopped. Add beans and remaining ingredients; process until well blended. Serve dip with tortilla wedges.
Yield: 12 appetizer servings (77 calories and 15% fat per 2 tablespoons dip and 6 tortilla wedges). Protein 2.8/Fat 1.3 (Saturated Fat 0.1)/Carbohydrate 14.2/Fiber 2.6/Cholesterol 0/Sodium 53.
OVEN-FRIED ZUCCHINI CHIPS
3 med. zucchini
1/4 c. frozen egg substitute, thawed
2 tbsp. commercial reduced-calorie Italian dressing
1/2 c. fine, dry bread crumbs
2 tbsp. grated Parmesan cheese
1/8 tsp. freshly ground pepper
Vegetable cooking spray
Cut zucchini into 1/4 inch thick slices; set aside. Combine egg substitute and Italian dressing in a small bowl; stir well. Combine bread crumbs, Parmesan cheese and pepper in a small bowl; stir well. Dip zucchini in egg mixture; dredge in bread crumb mixture. Place zucchini on a baking sheet coated with cooking spray. Bake at 475 degrees for 5 minutes; turn and bake an additional 5 minutes or until golden. Serve immediately.
Yield: 8 servings (58 calories and 14% fat per 1/2 cup serving). Protein 3.1/Fat 0.9/(Saturated Fat 0.3)/Carbohydrate 9.7/Fiber 0.6/Cholesterol 1/Sodium 125.
BUTTERMILK-HERB DRESSING
1 c. non fat buttermilk
1/3 c. low-fat sour cream
3 tbsp. reduced calorie mayonnaise
1 tbsp. grated Parmesan cheese
3/4 tsp. chives
1/4 tsp. garlic powder
1/8 tsp. salt
1/8 tsp. pepper
Combine all ingredients in a bowl. Stir well with a wire whisk. Cover and chill. Serve over mixed green salad.
Yield: 1 1/2 cups.
Serving size - 1 tablespoon. Calories 14 (64% from fat), protein 0.6, fat 1 g, (sat. 0.4 g, mono 0.3 g, poly .3 g), carb. 0.8 g, fiber, 0 g, chol. 2 mg, iron 0 mg, sodium 42 mg, calcium 19 mg.
SKINNY MINNY ZUCCHINI MUFFINS
3/4 c. whole wheat flour
3/4 c. quick cooking oats
1/4 c. granulated sugar
1/4 c. dark brown sugar, firmly packed
1/2 tsp. baking soda
1/2 tsp. salt
1/4 tsp. baking powder
1 lg. egg
1 (1/2 oz.) packet butter flavored granules
1 tbsp. vanilla extract
1/2 c. water
1 med. size zucchini, coarsely grated (1 1/2 c.)
Vegetable cooking spray
Heat oven to 400 degrees F. In large bowl mix flour, oats, granulated sugar, brown sugar, baking soda, salt and baking powder until well blended. In another bowl beat egg, butter granules, 1/2 cup water and vanilla with electric mixer until creamy; stir in zucchini. Add zucchini mixture to flour mixture; stir until just blended. Spray 12 2 1/2 inch muffin pan cups with cooking spray. Divide batter among cups. Bake 20 minutes. Remove pans to rack. Cool 5 minutes. Remove muffins from pan and place on rack; cool completely.
Makes 12 muffins. Per muffin: 80 cal, 3 g protein, 2 g fat, 22 g carb.
THAI BEEF WITH NOODLES
4 beef eye round steaks, cut 1 inch thick or 4 beef tenderloin steaks, cut 1 in. thick (about 1 lb.)
1/4 c. dry sherry or mirin (Japanese rice wine)
1 1/2 tbsp. reduced sodium soy sauce
1 tsp. each grated fresh ginger, minced garlic and Oriental sesame oil
1/4 to 1/2 tsp. red pepper flakes
4 oz. uncooked Udon noodles or linguini (2 c. cooked)
1/4 c. water combined with 2 tsp. cornstarch
1/4 c. chopped fresh cilantro or green onion tops
Place beef eye round steaks in plastic bag; add sherry, soy sauce, ginger, garlic, sesame oil and pepper flakes. Close bag securely, turning to coat. Let stand at room temperature 15 minutes. Meanwhile, cook noodles according to package directions; drain well. Drain steaks, reserving marinade. Pat dry with paper towel. Heat nonstick skillet over medium heat. Add steaks; pan broil 8 to 10 minutes, to doneness desired (rare to medium), turning once. Remove to carving board. Pour off drippings from skillet; add reserved marinade. Stir in cornstarch mixture. Bring to a boil, stirring constantly. Add noodles; toss well. Transfer to platter. Carve steak into thin slices; arrange over noodles. Sprinkle with cilantro.
Serves 4
Nutrition information per serving: Calories 276, Protein 26 g, Carbohydrate 8 g, Fat 6g, Saturated Fat 2g, Cholesterol 59 mg, Sodium 282 mg.?
LOWFAT BLUEBERRY BRAN MUFFINS
3 c. bran flakes
2 1/2 c. whole wheat flour or white
4 tsp. baking powder
2 tsp. baking soda
1/4 tsp. cinnamon
1 1/2 c. shredded apple
2 c. blueberries
2/3 c. orange juice
1 1/2 c. granulated fructose
1 1/2 c. evaporated skim milk
6 egg whites
1. Preheat oven to 350 degrees.
2. Mix all dry ingredients. Add blueberries and apple.
3. Combine liquid ingredients. Add this to dry ingredients - blend well.
4. Spray tins with Pam and fill 2/3 full.
5. Bake 30 to 35 minutes or until brown.
Per muffin - Calories 102.2; protein 4.0 g; sodium 75.1 mg; carb. 21. g; cholesterol .1 mg.?
CHICKEN BREASTS STUFFED WITH HAM AND MUSHROOMS
STUFFING:
1 tbsp. unsalted butter or margarine
1/4 c. onions
4 mushrooms, finely chopped
2 slices ham or prosciutto (1 oz.)
2 tbsp. dry bread crumbs
1 tbsp. grated Parmesan cheese
2 tbsp. chives or parsley (fresh)
1/4 tsp. salt and pepper
2 whole chicken breasts, halved
Melt butter in skillet, add onions. Saut?© for 1 minute. Add mushrooms, saut?© for 2 minutes. Place mixture in bowl and add ham, bread crumbs, cheese, chives. Mix well. Let cool to room temperature. Preheat broiler. Set rack 7 inches from heat. Cut a pocket in the thickest part of the chicken breast (bone side). Make pocket big enough to hold 2 tablespoons stuffing. Close with a toothpick. Place skin side up on lightly greased broiler pan. Broil 4 or 5 minutes on each side.
Serves 4.
Calories 251 Saturated fat 3 g. Total fat 6 g. Protein 42 g. Carbohydrate 5 g. Fiber 0 g. Sodium 378 mg. Cholesterol 110 mg.?
SHRIMP STUFFED ENDIVE
1/3 c. light cream cheese
1/2 tsp. sugar
1/4 tsp. salt
1 tbsp. chili sauce
1/2 tsp. lemon juice
2 drops hot sauce
3/4 c. chopped cooked shrimp
1/3 c. diced cucumber
8 oz. can water chestnuts
1 tbsp. sliced green onions
32 Belgian endive leaves
Combine first 6 ingredients in a medium bowl. Beat at medium speed of an electric mixer until smooth. Add next 3 ingredients; stir well. Cover and chill. To serve, spoon 1 tbsp. shrimp mixture into each endive leaf.
Yield: 32 appetizers (15 calories each). Protein 1.2 fat, 0.5 m carbohydrate, 1.6 cholesterol, 8 iron, 0.2 sodium, 42 calcium 6.
HOT CROSS BUNS
4 1/2 c. all-purpose flour, divided
1 tsp. ground cinnamon
1/2 tsp. salt
1/4 tsp. ground nutmeg
1/4 tsp. ground cloves
1 pkg. dry yeast
2 tbsp. sugar
1/4 c. warm water (105 to 115 degrees)
1/4 c. skim milk
3 tbsp. margarine
2 eggs, beaten
1/3 c. currants
1 tbsp. grated lemon rind
3 tbsp. all-purpose flour
Vegetable cooking spray
3/4 c. sifted powdered sugar
1 tbsp. skim milk
Combine 2 cups all-purpose flour and next 4 ingredients in a medium bowl; stir well and set mixture aside. Dissolve yeast and 2 tablespoons sugar in warm water in a large bowl and let stand 5 minutes. Combine 3/4 cup milk and margarine in a small saucepan; cook over medium heat until margarine melts, stirring constantly. Let milk mixture cool to 105 to 115 degrees. Add milk mixture, flour mixture and eggs to yeast mixture; beat at medium speed of an electric mixer until well blended. Stir in currants, lemon rind, and enough of remaining 2 1/4 cups flour to make a soft dough. Sprinkle 3 tablespoons flour evenly over work surface. Turn dough out onto floured surface, and knead until smooth and elastic (about 8 to 10 minutes). Place in a bowl coated with cooking spray, turning to coat
top. Cover and let rise in a warm place (85 degrees), free from drafts, 1 hour or until doubled in bulk. Punch dough down, and divide into 24 equal portions; shape each portion into a ball. Place 2 inches apart on baking sheets coated with cooking spray. Cover and let rise in a warm place, free from drafts, 45 minutes or until doubled in bulk. Bake at 375 degrees for 10 to 12 minutes or until lightly browned. Remove from baking sheets, and cool completely on wire racks. Combine powdered sugar and 1 tablespoon milk, stirring well. Drizzle 1/2 teaspoon glaze in the shape of a cross over top of each bun.
Yield: 2 dozen (124 calories and 16% fat each). Protein 3.2/Fat 2.2 (Saturated Fat 0.4)/Carbohydrate 22.8/Fiber 0.7/Cholesterol 18/Sodium 76.
CRISPY TURKEY BAKE
1 (10 oz.) pkg. frozen English peas
2 c. cubed, cooked turkey, skinned before cooking & cooked without salt
1/2 c. (2 oz.) shredded, reduced-fat sharp Cheddar cheese
1/2 c. green onions, chopped
1/3 c. fat-free mayonnaise
1/2 tsp. Dijon mustard
1/8 tsp. salt
1/8 tsp. pepper
Vegetable cooking spray
1 med. tomato, cut into 6 slices
1 c. Corn Flakes cereal, crushed
1 tsp. reduced-calorie margarine, melted
Cook peas according to package directions, omitting salt and fat; drain. Combine peas and next 3 ingredients in a medium bowl. Combine mayonnaise, mustard, salt and pepper; add to turkey mixture, stirring well. Spoon mixture into an 11- x 7- x 2-inch baking dish coated with cooking spray; arrange tomato slices on top. Combine crushed cereal and margarine; sprinkle over casserole. Bake at 350 degrees for 20 to 25 minutes or until thoroughly heated.
Yield: 6 servings (200 calories and 13% fat per serving).
Protein 20.8/Fat 2.9 (Saturated Fat 1.6)/Carbohydrate 21/Fiber 2.8/Cholesterol 46/Sodium 371
NO-CHOLESTEROL POPOVERS
6 egg whites
1 c. skim milk
2 tbsp. margarine, melted
1 c. bread flour or all-purpose flour
1/4 tsp. salt
Vegetable cooking spray
Beat egg whites at high speed of an electric mixer until foamy. Add milk and margarine; beat at medium speed until well blended. Gradually add flour and salt, beating until mixture is smooth. Pour batter into muffin pans coated with cooking spray, filling 3/4 full. Bake at 375 degrees for 45 minutes. Cut a small slit in the top of each popover, and bake an additional 5 minutes. Serve immediately.
Yield: 1 dozen (69 calories and 30% fat each). Protein 3.6/Fat 2.3 (Saturated Fat 0.4)/Carbohydrate 8.1/Fiber 0/Cholesterol 0/Sodium 109.
TURKEY MEATBALLS
1 lb. ground turkey breast
1/4 c. quick cooking oats
1/4 c. grated Parmesan cheese
1/4 tsp. dried Italian seasoning
1/4 tsp. garlic powder
2 egg whites
Heat oven to 350 degrees. Spray 15 x 10 x 1 inch baking pan with nonstick cooking spray. In medium bowl, combine all ingredients; shape into 3/4 inch balls. Place meatballs in spray coated pan. Bake at 350 degrees for 20 minutes or until no longer pink; remove from pan.
Microwave Directions: Prepare meatballs as directed. Place half of meatballs in 9 inch microwave safe pie plate; cover with waxed paper. Microwave on high for 4-6 minutes or until no longer pink; rotating plate 1/2 turn halfway through cooking. Remove from plate. Repeat with remaining meatballs.
Serving Size: 6 meatballs. 70 calories. 11 g protein. 1 g carbohydrate. 2 g fat. 22 mg cholesterol. 65 mg sodium.
SESAME-GINGER CHICKEN
1 tbsp. sesame seeds, toasted
2 tsp. grated ginger
2 tbsp. honey
2 tbsp. reduced sodium soy sauce
4 (4 oz.0 skinned, boned chicken breast halves
Vegetable cooking spray
Thin green onion strips (optional)
Combine first 4 ingredients in a small bowl; stir well and set aside. Place chicken between 2 sheets of heavy duty plastic wrap and flatten to 1/4 inch thickness, using a meat mallet or rolling pin. Coat grill rack with cooking spray; place on grill over medium-hot coals. Place chicken on rack and cook 4 minutes on each side, basting frequently with soy sauce mixture. Transfer chicken to a serving platter; garnish with green onion, if desired.
Yield 4 servings (about 201 calories per serving).
Protein 26.7; fat 4.4; carbohydrate 9.9; cholesterol 70; iron 1.3; sodium 363; calcium 18.
PEPPERED CHEESE BISCUITS
1 3/4 c. all-purpose flour
2 tsp. baking powder
1/4 tsp. salt
1/4 tsp. ground red pepper
2 tbsp. grated Romano cheese
2/3 c. nonfat buttermilk
2 tbsp. vegetable oil
1 tbsp. all-purpose flour
Vegetable cooking spray
Combine first 5 ingredients in a large bowl; make a well in center of mixture. Combine buttermilk and oil; add to flour mixture, stirring just until dry ingredients are moistened. Sprinkle 1 tablespoon flour evenly over work surface. Turn dough out onto floured surface, and knead 3 or 4 times. Roll dough to 1/2 inch thickness; cut with a 1 1/2 inch biscuit cutter. Place rounds on an ungreased baking sheet; lightly coat tops with cooking spray. Bake at 400 degrees for 15 minutes or until golden.
Yield: 2 1/2 dozen (38 calories and 29% fat each). Protein 1.1/Fat 1.2 (Saturated Fat 0.3)/Carbohydrate 5.6/Fiber 0.2/Cholesterol 0/Sodium 51.
CHICKEN WITH SAGE CORN-BREAD CRUST
4 skinned and boned chicken thighs
1/8 tsp. salt and pepper
1 tbsp. plus 1 tsp. Dijon mustard
1 tsp. olive oil
2/3 c. corn bread crumbs
1 tbsp. fresh sage, thyme, or rosemary or 1 tsp. each seasoning if you use dried herbs
Preheat oven to 400 degrees. Sprinkle chicken with salt and pepper. Bake 20 to 25 minutes until juices run clear. In a bowl combine mustard and oil. In another bowl combine crumbs and herbs. Preheat broiler. Set rack 6 inches from heat. Brush half of mustard on chicken and sprinkle on crumbs. Broil until brown, turn chicken and repeat on other side.
Serves 4.
Calories 178 Saturated fat 1 g. Total fat 7 g. Protein 24 g. Carbohydrate 4 g. Fiber 0 g. Sodium 264 mg. Cholesterol 91 mg.
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For Two...
CHICKEN CHOW MEIN
2 green onions, sliced
1/4 c. diced sweet green pepper
1/4 c. chopped celery
1/4 c. sliced mushrooms
1/2 c. bean sprouts, preferably fresh
1 boneless, skinned chicken breast half (about 5 ounces)
5 tbsp. water
1/8 tsp. each salt and pepper
Cook chicken and cut into bite-size pieces. Combine onion, green pepper, celery, mushrooms, bean sprouts, chicken, and water in small nonstick skillet. Simmer until tender, 5 minutes. Season with salt and pepper.
Makes 2 servings.
Nutrient Value Per Serving: 195 calories, 36 g protein, 2 g fat, 8 g carbohydrate, 401 mg sodium, 82 mg cholesterol.
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Publisher's Choice...
CHICKEN DIVAN
1 lb. broccoli cut into spears
1 c. dry white wine
1 sm. onion sliced
1 tbsp. instant chicken bouillon granules
3/4 tsp. dried thyme crushed
3 med. chicken breasts skinned halved lengthwise boned
3 tbsp. cornstarch
1 c. evaporated skimmed milk
3 tbsp. grated parmesan cheese
1/2 tsp. paprika
Cook broccoli, covered, in 1 inch of boiling salted water 10 to 15 minutes. Drain. In saucepan bring 1 3/4 cups water, wine, onion, bouillon, and thyme to boiling. Add chicken. Cover and simmer 10 to 15 minutes. Drain, reserving 1 3/4 cups liquid. Return reserved liquid to pan. Combine cornstarch and dash pepper, add milk. Stir into reserved liquid. Cook till bubbly; cook 2 minutes more. Arrange broccoli in 10x6x2 inch baking dish. Pour 1 1/2 cups sauce over. Top with chicken, remaining sauce, cheese, and paprika. Bake in 350 degree oven 15 to 20 minutes.
Serves 6.
Per serving 267 calories, 35 g protein, 15 g carbohydrate, 4 g fat.
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