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A to Z Recipes
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June 24, 2005
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Publisher's Desk
Ramblings
Did You Know?
Monthly Theme
Reader Support
Birthday Babies
Discussion Forum
Crazy Corner
Heart Healthy Favorites
For Two
Publisher's Choice
Good morning. Today's issue is a result of suggestions in the
A to Z Discussion
Forum.
Seems some folks are trying to find ways to eat better and many of them visit
the forum. So... I have selected some recipes that are appropriate. Many are low
in fat, others pay special attention to carbohydrates, but all will make for
some healthier eating. I hope you enjoy what is here. There have been many
recipes posted in the forum
and I think you'll benefit from a visit there.
The theme issue deadline is today. I hope you consider sending in something for
it. We are looking for Cook Once, Eat Twice, which means you should send
in a recipe for the first meal, and then a recipe for its use in the next meal.
It appears folks feel this is a catch-all for "leftovers" recipes. As
explained
in the theme section and my samplers in each issue this month, there is a
difference. I am hoping to get enough submissions for a great theme issue for
Sunday of next week. If the theme issues are not better received, perhaps they
should be discontinued. I will use your response as my guide. Thanks.
I am off this weekend and look forward to some time at home with my teens.
Hopefully I can drag them away from video games and the telephone long enough,
lol. I hope you have a great weekend. I have a super issue in the works for
Sunday so we'll see you then!
Help make us NUMBER ONE !
Cookbooks, Recipes, Gourmet Cooking from Amazon
Help make us NUMBER ONE !
OBSERVATIONS
Shared by Barbara, Chula Vista, CA
The secret of a good sermon is to have a good beginning and a good ending; and
to have the two as close together as possible.
~George Burns
Santa Claus has the right idea ...Visit people only once a year.
~Victor Borge
Be careful about reading health books. You may die of a misprint.
~Mark Twain
What would men be without women? Scarce, sir .. mighty scarce.
~Mark Twain
By all means, marry. If you get a good wife, you'll become happy; if you get a
bad one, you'll become a philosopher.
~Socrates
I was married by a judge. I should have asked for a jury.
~Groucho Marx
My wife has a slight impediment in her speech. Every now and then she stops to
breathe.
~Jimmy Durante
The male is a domestic animal which, if treated with firmness and kindness, can
be trained to do most things.
~Jilly Cooper
I have never hated a man enough to give his diamonds back.
~Zsa Zsa Gabor
Don't go around saying the world owes you a living. The world owes you
nothing.
It was here first.
~MarkTwain
My luck is so bad that if I bought a cemetery, people would stop dying.
~Ed Furgol
Money can't buy you happiness. But it does bring you a more pleasant form of
misery.
~Spike Milligan
What's the use of happiness? It can't buy you money.
~Henny Youngman
I am opposed to millionaires.....but it would be dangerous to offer me the
position.
~Mark Twain
Until I was thirteen, I thought my name was 'shut up'.
~Joe Namath
Youth would be an ideal state if it came a little later in life.
~Herbert Henry Asquith
I don't feel old. I don't feel anything until noon. Then it's time for
my nap.
~Bob Hope
I never drink water because of the disgusting things that fish do in it.
~W.C. Fields
We could certainly slow the aging process down if it had to work its way through
Congress.
~Will Rogers
Don't worry about avoiding temptation ... As you grow older it avoids you.
~Winston Churchill
Maybe it's true that life begins at fifty. But everything else starts to wear
out, fall out, or spread out.
~Phyllis Diller
The cardiologist's diet: If it tastes good...spit it out.
Help make us NUMBER ONE !
Fat-Lowering Tips
Reducing the fat content in meat and poultry dishes:
-Cook chicken and turkey with the skin on to keep it moister and more flavorful.
Remove the skin after cooking.
-When a recipe directs you to saut?© meat in butter or oil, use wine instead. Or,
cook the meat in broth or tomato juice.
-Replace stuffings and breaded toppings or coatings with herbs and spices.
-When broiling, roasting or baking meat or a meatloaf, use a rack to catch the
fat drainage so the meat doesn't sit in fat.
-Baste meats with juice, wine or broth instead of butter or other fats.
-If possible, cook stews and soups in advance then refrigerate and skim the fat
off the top before reheating.
-Replace a portion of the meat in a recipe with beans, grains, or vegetables.
More ideas and alternatives:
-Use low-fat 1 or 2% milk when a recipe calls for milk.
-Try low-fat or nonfat sour cream, yogurts, cream cheese, and cottage cheese in
recipes calling for them.
-If a recipe calls for cream, try replacing all or part of it with evaporated
skim milk or a milk alternative.
-Combine low-fat grated cheeses with wheat germ or whole-wheat bread crumbs as
toppings for casseroles.
-Experiment with reduced-fat cheeses.
-Use fat-free or reduced-fat cream cheese or a fruit spread on your toast
instead of butter.
-Use egg whites or egg substitutes in place of whole eggs.
-Try butter substitutes on your vegetables instead of butter or margarine. Try
various butter-flavored sprays until you find one you like.
-Use yogurt cheese in recipes calling for cream cheese.
Tips for Low-Fat Cooking
-Learn to love cooking spray. Use Pam or other vegetable cooking sprays in place
of oil whenever possible. A light mist is all you need to keep foods from
sticking. Several brands have now added canola and olive oil sprays that add a
slight flavor to your foods.
-Non-stick pans are great and require little or no oil for cooking. Invest in a
good non-stick skillet; it will be well worth your money.
-Stir-fry your vegetables in low-sodium or homemade broth. Chicken, beef or
vegetable broth give your vegetables a great flavor, and using broth instead of
oil really cuts down on the fat.
-Boil, broil or bake instead of frying.
-When baking, always use a pre-heated oven, it will help to seal in moisture and
flavor.
-Always remove the skin from your poultry and trim the fat from your meats.
-Leaner meats are often "tougher" than fattier cuts. Use marinades to
tenderize
your flank steaks. Red wine vinegar, crushed garlic, lime and fresh ginger make
a fabulous marinade. Just put a trimmed flank steak in a zipper bag, add the
marinade, then keep in your refrigerator for a few hours. Broil or grill for a
delicious addition to your table.
-Steaming vegetables is a quick, healthy way to cook vegetables. Use a metal
steamer on top of the stove or steam in the microwave with a small amount of
water and a dish covered with plastic wrap.
-Use non-fat yogurt to add moisture to dishes.
-Use applesauce in place of all or part of the oil in baking recipes.
Savor The Flavor
Just because you're cutting down on fat and salt doesn't mean your taste
buds
have to take a vacation. A creative cook can make low-fat, low-sodium cooking
exciting, imaginative and crowd-pleasing.
Here are a few great flavor-enhancing ideas that will help you spice up your
everyday dishes - and your special occasions, too.
??? Use fresh herbs whenever possible. Use a mortar and pestle to grind them for
the freshest and fullest flavor.
??? Grate fresh ginger with a flat, sheet-type grater. Use a food processor to
grate fresh horseradish -- fresh packs a lot more punch than the salted, bottled
kind.
??? Add dried herbs such as thyme, rosemary and marjoram to dishes for a more
pungent flavor, but use them sparingly.
??? Use citrus zest, the colored part of the peel without the pith. It holds the
true flavor of the fruit. Grate it with a flat, sheet-type grater or remove it
with a vegetable peeler and cut the pieces into thin strips.
??? Toast seeds, nuts and whole spices to bring out their full flavor. Cook them
in a dry skillet over moderate heat or on a baking sheet in a 400 degree
Fahrenheit oven.
??? Roasting vegetables in a hot oven will caramelize their natural sugars and
bring out their full flavor.
??? Use vinegar or citrus juice for a wonderful flavor-enhancer, but add it at the
last moment. Vinegar is great on vegetables such as greens, and citrus works
well on fruits such as melons. Either is great with fish.
??? Use dry mustard for a zesty flavor in cooking or mix it with water to make a
very sharp condiment.
??? For a little more "bite" to your dishes, add fresh hot peppers. Remove the
membrane and the seeds before finely chopping. And remember: a small amount goes
a long way!
??? Some vegetables and fruits, such as mushrooms, tomatoes, chili peppers,
cherries, cranberries and currants, have a more intense flavor when dried than
when fresh. Use them when you want a burst of flavor. Plus, there's an added
bonus: when they're soaked in water and reconstituted, you can use the
flavored
water in cooking.
Help make us NUMBER ONE !
Cook Once, Eat Twice
Here's the scoop on the current theme:
Summer is here and who wants to spend hours in a hot kitchen cooking every day?
How about recipes that allow you to "plan" for leftovers? What recipes do
you
use that enable you to cook once and eat twice? If you double up on the meatloaf
when you prepare it, what's your special recipe for using it in another meal?
We're going for recipes, so please don't send in a meatloaf recipe and
say "fix
sandwiches the next day". We're looking for creativity and originality,
ok? Send
us those family keepers for dual-meal recipes for all to share here at A to Z
Recipes. Make sure to try out my sampler and drop by the rules
section
to ensure your submissions are acceptable.
Here's a sampler for you:
ROASTED PEPPERED PORK LOIN
2-4 pound boneless single loin pork roast
1-2 teaspoons garlic pepper
1-2 teaspoons dried rosemary, crushed
Cooking Directions
Preheat oven to 350 degrees F. Coat pork with garlic pepper and rosemary; place
in shallow pan. Roast for 40 minutes to 1 hour (20 minutes per pound), or until
internal temperature is 150 degrees F. Remove from oven and let rest for 5 to 10
minutes before slicing to serve.
Note: This original recipe will serve 8 to 10. You will want to save one half
for leftovers which should be wrapped and refrigerated.
Food Exchanges:
3 lean meat
Serving Suggestions
Make the oven work for you to create this satisfying meal. Simple seasonings
enhance the pork without overpowering it. Serve with roasted potato wedges,
scalloped tomatoes, green salad with blue cheese vinaigrette, and a loaf of
crusty French bread.
Nutrition Facts
Calories 180 calories
Protein 27 grams
Fat 7 grams
Sodium 105 milligrams
Cholesterol 70 milligrams
Saturated Fat 3 grams
Carbohydrates 0 grams
RED FLANNEL HASH
3 cups julienne-cut cooked pork loin (about 1 1/2 pounds)
6 slices bacon, diced
1/2 cup sliced green onions
1/2 cup chopped green bell pepper
1 18-ounce bag cooked, peeled and diced potatoes
2 teaspoons Worcestershire sauce
1/4 teaspoon salt
1/8 teaspoon pepper
1 cup drained, chopped pickled beets
Cooking Directions
Place bacon pieces in large nonstick skillet. Cook over medium heat; remove and
discard about half of fat from pan as it accumulates. When bacon is browned,
raise heat and stir in onion and green pepper, cook and stir 1-2 minutes, until
vegetables are soft. Add potatoes, Worcestershire sauce, salt and pepper. Cook
and stir 4-5 minutes, until potatoes are lightly browned. Stir in pork and
beets; cook and stir to heat through.
Serves 6.
Serving Suggestions
???Red flannel??? hash is a classic New England dish that gets its name from the
beets contained herein. Serve this casual supper with buttered rye bread and a
cucumber salad in dill vinaigrette.
Nutrition Facts
Calories 330 calories
Protein 29 grams
Fat 11 grams
Sodium 340 milligrams
Cholesterol 75 milligrams
Saturated Fat 4 grams
Carbohydrates 21 grams
Fiber 2 grams
Source: TheOtherWhiteMeat.com
Please use this email link to submit a recipe for theme recipes:
Cook Once, Eat Twice
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 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 are:
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 (ALL caps or NO caps) 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 Cook Once, Eat Twice has a deadline of June 24, 2005,
and will be posted on July 2, 2005.
Please use this email link to submit a recipe for theme recipes:
Cook Once, Eat Twice
As usual, only recipes are to be sent to:
A to Z Recipes Inbox.
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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
Where you live
Your birthdate
You may include anything else you would like to share such as:
How long you have been with A to Z Recipes
Something about your job and family
Your hobbies
Any special recipe requests
This information will help us get to know you as well as help celebrate your
special day. Knowing our a2z family, I am sure it will help others find shared
interests and make new friendships. Because of time constraints, only birthdays
shared using the appropriate link and basic
information
will be considered.
Help make us NUMBER ONE !
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 don't have to register or sign in, and you can choose to receive email for
newly posted messages -- just select the button when you get there.
NOTE:
Maybe once you get to the site, 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.
Family Reunion Photos!
Our first one was
June 2004. Check
out
Leslie and Rusty's pics from
December 2004. The most recent
gathering was held May
2005.
Help make us NUMBER ONE !
Doctor Visit
Shared by Aafrin, Pune, India
Jay went to a psychiatrist. ???Doc, he said, ???I've got trouble. Every time I get
into bed I think there is somebody under it. I get under the bed; I think
there??™s somebody on top of it. Top, under, under top. I'm going crazy!???!
Just put yourself in my hands for two years,??? said the shrink. ???Come to me three
times a week and I'll cure you."
???How much do you charge????
???A hundred dollars per visit.???
???I'll think about it.???
Jay never went back. Some time later he met the doctor on the street.
???Why didn't you ever come to see me again?" asked the psychiatrist.
???For a hundred bucks a visit? A bartender cured me for 10 dollars.???
???Is that so! How????
???He told me to cut the legs off the bed.???
Forgive Your Enemies
Shared by Larry, Ontario, Canada
Toward the end of a service, the Minister asked, "How many of you have
forgiven
your enemies?" 80% held up their hands.
The Minister then repeated his question. All responded this time, except one
small elderly Lady.
"Mrs. Jones?"; "Are you not willing to forgive your
enemies?"
"I don't have any." She replied, smiling sweetly.
"Mrs. Jones, that is very unusual. How old are you?"
"Ninety-eight." she replied.
"Oh Mrs. Jones, would you please come down in front & tell us all how a
person
can live ninety-eight years & not have an enemy in the world?"
The little sweetheart of a lady tottered down the aisle, faced the congregation,
and said: "I outlived the bitches."
Top ten most polite ways to tell a man his zipper is down.........
by David Letterman
Shared by Julie, Bradenton, FL
10. The cucumber has left the salad.
9. Quasimodo needs to go back in the tower and tend to his bells.
8. You need to bring your tray table to the upright and locked position.
7. Paging Mr. Johnson... Paging Mr. Johnson..
6. Elvis is leaving the building.
5. The Buick is not all the way in the garage.
4. Our next guest is someone who needs no introduction.
3. You've got a security breach at Los Pantalones.
2. Men may be From Mars.....but I can see something that rhymes with Venus.
And the #1 way to tell someone his zipper is unzipped.....
1. I always knew you were crazy, but now I can see your nuts.
Looking for a particular recipe, ingredient or submitter?
Search A to Z Recipes Site and Newsletters:
Kitchen Bestsellers from Amazon
Help make us NUMBER ONE !
CRUSTLESS SPINACH RICOTTA QUICHE
Ingredients:
12 cups well-washed fresh spinach or 2 packages frozen spinach, thawed
2 teaspoons olive oil
?? cup finely chopped onions
1 cup low-fat ricotta cheese
?? cup egg substitute or 2 whole eggs, beaten
?? teaspoon dried dill weed
?? teaspoon pepper
?? teaspoon salt
pinch nutmeg
3 plum tomatoes, seeds and juice removed, chopped (1 cup)
1 tablespoon grated Parmesan cheese
Directions:
Preheat the oven to 350?°F. Grease a 9" pie dish. Steam the fresh spinach until
just wilted. (Frozen spinach won't need to be cooked, just thawed.) Press the
water out of the cooked or thawed spinach and set aside.
Heat the oil in a small skillet and cook the onions until soft but not brown.
Combine the ricotta cheese; egg substitute, dill, pepper, and nutmeg in a large
bowl. Add the prepared spinach, tomatoes, and onions. Mix thoroughly and tip
into the pie pan.
Sprinkle Parmesan cheese over the top and bake until set, about 30 minutes. Let
the quiche cool for 5 or 10 minutes before serving.
Yield: Serves 6.
Provides 2?? vegetable servings per person
Nutritional Analysis per serving:
115 calories
3 g fat
27% calories from fat
1 g saturated fat
8% calories from saturated fat
9 g carbohydrates
327 mg sodium
6 g dietary fiber
Source: The National Cancer Institute
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
BARBECUED CHICKEN BREAST
4 servings
4 whole chicken breasts, halved
MARINADE:
4 tbsp. oil
1 tbsp. brown sugar
1 tsp. dried thyme or basil leaves
Dash pepper
2 tbsp. lemon juice
2 cloves garlic, minced or pressed
3 whole cloves
Wash chicken breasts, pat dry. Blend together oil, soy sauce, lemon juice and
brown sugar. Place chicken in a single layer in a glass dish. Sprinkle with
garlic, pepper, thyme or basil leaves and cloves. Pour marinade over chicken.
Let stand in refrigerator for 4 hours, turning breasts over from time to time.
Preheat barbecue grill. Place chicken breasts on grill, baste with marinade.
Grill for about 5 minutes on one side, turn - grill another 5-9 minutes until
chicken is fork tender and juices run clear when pierced with fork and chicken
lightly brown. Don't overcook. Garnish with fresh thyme or basil leaves or
parsley. Serve with chutney, cooked rice and a tossed green salad.
1 serving = 319 calories, 53.6 g pro, 9.5 g. fat, 1.2 g. carb, 335 mg sod
CAULIFLOWER MASHED "POTATOES"
Ingredients:
1 medium-head cauliflower, or 1 package (about 1 lb.) frozen, about 4 cups
2 tsp. canola oil, if using garlic (optional)
1-3 large cloves garlic minced, or as desired (optional)
1/4 cup low fat (1%) or reduced-fat (2%) milk
2-3 Tbsp. canola oil or extra virgin olive oil, as needed
Salt and white pepper, to taste
Instructions:
Break the cauliflower into pieces (equal in size) and place on 1 or 2 large,
microwave-safe plates. (Make sure there is only one layer on each plate.)
Sprinkle the cauliflower with water and cover it with 2 layers of wet paper
towels. Steam it in the microwave until it is fork-tender. You may want to check
to see if it??™s done a few times during the cooking process. Fresh cauliflower
may take 4 to 6 minutes in the microwave; frozen cauliflower may take 8 to 10
minutes. Drain it well and let the cauliflower cool slightly.
[If you decide to use the garlic heat 2 teaspoons of canola oil in a small,
non-stick pan over very low heat. Add the minced garlic and gently cook it until
it becomes soft (about 3 minutes.) Add the milk and heat it until it??™s hot, but
don??™t let it come to a boil.]
If you decide not to use the garlic then just heat the milk in a small saucepan.
Pour the milk or milk/garlic mixture into a blender or food processor. Add 2
tablespoons of oil to the blender. Add the cauliflower in batches and pur?©e it
until smooth. (For just a bit of texture, leave a few small pieces of
cauliflower in the mix.) If the pur?©e is too dry or thick, put the blender on
low speed and gradually add more oil in small batches until desired consistency
is reached. The mixture should be fluffy. Season to taste with salt and pepper.
If necessary, reheat it in a microwave to serve it piping hot.
Note: Mashed cauliflower can be treated just like regular mashed potatoes. If
you have a favorite topping or flavor for your mashed potatoes, try it with this
recipe. After pur?©eing, you could add curry powder, reduced-fat cheddar cheese,
Parmesan cheese, toasted nuts, fresh chives or scallions.
Nutritional Information:
Makes 4 1/2-cup servings. Per serving: 104 calories, 7 g. total fat (less than 1
g. saturated fat), 8 g. carbohydrate, 3 g. protein, 4 g. dietary fiber, 51 mg.
sodium.
Source: American Institute for Cance
52660/84522_LayeredItalianSalad.jpg
r>
LAYERED ITALIAN SALAD WITH BASIL VINAIGRETTE
Salad Ingredients:
4 Roma tomatoes, thinly sliced
1 green zucchini, thinly sliced
2 yellow zucchini, thinly sliced
Salt and pepper to taste
Basil Vinaigrette or Non-Fat Basil Vinegar:
?? cup balsamic vinegar
?? tablespoon olive oil OR none
8 fresh basil leaves, finely chopped, OR 2 teaspoons dried basil
Directions:
On a serving plate, layer alternate slices of tomato, yellow zucchini, and green
zucchini in a stairway pattern so all vegetables show. Mix dressing ingredients
and add to vegetables. Add salt and pepper to taste. This is an official 5 a Day
recipe and provides each person with about two servings of vegetables.
Serves 4
Nutritional Analysis
Calories: 66
Fat: 2 g
Cholesterol: 0 mg
Fiber: 3 g
Sodium:
52660/84532_EggplantLasagna.jpg
Institute
EGGPLANT LASAGNA
This is a delicious dish that could be served with a mixed vegetable salad or
steamed broccoli and French bread.
Serves 4
Ingredients:
1 tablespoon olive oil
1 medium onion, sliced
1 clove garlic, minced
1 large tomato, sliced very thin
1 cup canned crushed tomatoes
1 1/2 teaspoons dried basil
1 1/2 teaspoons dried oregano
1/4 teaspoon. salt (optional)
1 medium eggplant, sliced very thin
8 ounces shredded part-skim mozzarella cheese
Procedure:
Preheat oven to 425?°F.
In a medium nonstick skillet, heat olive oil over medium heat. Saut?© onion until
tender, about 2-3 minutes. Transfer to an 8x8 or 9x13 baking dish.
Saut?© the garlic for 1 minute. Add the crushed tomato, basil, oregano, and salt,
and cook gently over medium-low heat for 10 minutes. Spread a layer of this
mixture over the onion layer. Add a layer of eggplant and follow with a layer of
tomato. Sprinkle 1/3 of the mozzarella cheese over top.
Repeat layers of eggplant, tomato, and cheese until you use all ingredients.
Finish with a layer of mozzarella cheese.
Cover with aluminum foil and bake for 25 minutes, or until vegetables are
tender. Uncover and bake 10-15 minutes, or until layer of cheese is light brown.
Nutrition Information:
Serving size
1 slice lasagna (1 cup)
Calories 219
Carbohydrate 5 grams
Protein 16 grams
Fat 15 grams
Daily Servings According to Diabetes Food Guide Pyramid:
serving from Meat group 1
se
52660/84537_GrilledChickenGreenChileSauce.jpg
br>
GRILLED CHICKEN WITH GREEN CHILE SAUCE
Marinate meats to make them tender without adding a lot of fat.
Ingredients:
4 skinless, boneless chicken breasts
?? cup olive oil
?? teaspoon oregano
?? teaspoon black pepper
?? cup water
10 to 12 tomatillos, husks removed and cut in half
?? medium onion, quartered
2 cloves garlic, finely chopped
2 serrano or jalapeno peppers
2 tablespoons cilantro, chopped
?? teaspoon salt
?? cup low fat sour cream (or Homemade Sour Cream)
juice of 2 limes
Directions:
Combine the oil, juice from one lime, oregano, and black pepper in a shallow
glass baking dish. Stir. Place the chicken breasts in the baking dish and turn
to coat each side. Cover the dish and refrigerate overnight. Turn the chicken
periodically to marinate chicken on both sides.
Put water, tomatillos, and onion into a saucepan. Bring to a gentle boil and
cook uncovered for 10 minutes or until the tomatillos are tender. In a blender,
place the cooked onion, tomatillos, and any remaining water. Add the garlic,
peppers, cilantro, salt, and the remaining lime juice. Blend until all the
ingredients are smooth. Place the sauce in a bowl and refrigerate.
Place the chicken breasts on a hot grill and cook until done. Place the chicken
on a serving platter. Spoon a tablespoon of low fat sour cream over each chicken
breast. Pour the sauce over the sour cream.
Yield: 4 servings--Serving size: 1 breast
Each serving provides:
Calories: 192
Total fat: 5 g
Saturated fat: 2 g
Cholesterol: 71 mg
Sodium: 220 mg
Calcium: 53 mg
Iron: 2 mg
52660/84525_BakedSalmonOle.jpg
Blood Institute
BAKED SALMON OLE
Bake fish with only a small amount of oil.
Ingredients:
2 pounds salmon fillet, cut into 6 pieces (any kind of fish can be used)
3 tablespoons lime juice (about 2 limes)
1 medium tomato, chopped
1/2 medium onion, chopped
3 tablespoons cilantro, chopped
1/2 teaspoon olive oil
1/4 teaspoon black pepper
1/4 teaspoon salt
1/4 teaspoon red pepper (optional)
Directions:
Preheat oven to 350??F.
Rinse fish and pat dry. Place in baking dish.
In a separate dish, mix remaining ingredients together and pour over fish.
Bake for 15 to 20 minutes or until fork-tender.
Yield: 6 servings
Serving size: 1 piece
Each serving provides:
Calories: 230
Total fat: 9 g
Saturated fat: 2 g
Cholesterol: 58 mg
Sodium: 162 mg
Calcium: 60 mg
Iron: 1 mg
52660/84524_ChickenCreamyMushroomSauce2.jpg
ute
CHICKEN IN CREAMY MUSHROOM SAUCE
Boost the nutritional content of any poultry dish by adding vegetables. Red
peppers and mushrooms add not only lots of flavor and color but beta-carotene,
potassium and vitamin C as well.
Ingredients:
2 Tablespoons cornstarch
1 cup water
1 pound boneless, skinless chicken breasts
?? cup chopped onion
1 clove garlic, crushed
?? teaspoon salt
1/8 teaspoon pepper
1 red bell pepper, coarsely chopped
3 cups sliced mushrooms (about 8 ounces)
?? cup dry white wine
1 teaspoon chicken bouillon granules
2 Tablespoons reduced-fat sour cream
3 Tablespoon chopped fresh chives
3 cups hot cooked farfalle (bow tie pasta)
Directions:
Stir cornstarch into water; reserve.
Cut chicken into thin strips.
Coat large skillet with nonstick cooking spray; heat until hot.
Cook onion, garlic, salt and pepper in skillet over medium-high heat for about 3
minutes, stirring frequently, until onion is tender. Stir in chicken and red
pepper. Cook about 4 minutes, stirring frequently, until chicken no longer is
pink. Stir in mushrooms, wine and bouillon granules. Heat to boiling; reduce
heat. Cover and simmer 1 minute. Stir in sour cream. Stir cornstarch mixture
into skillet. Cook over medium-high heat about 2 minutes, stirring frequently,
until thickened. Sprinkle with chives. Serve over pasta.
Yield: 6 servings
Per serving:
Calories 220 Cholesterol 40 mg
Protein 19 g Sodium 440 mg
Carbohydrate 27 g Potassium 420 mg
Fat 3 g
Diets: Appropriate for the following diets: healthy family, heart healthy,
diabetes
Menu Idea: Serve with steamed French beans and crusty who
52660/84533_QuickCreamyMacNCheese.jpg
lthy Recipes
QUICK AND CREAMY MACARONI AND CHEESE
Ingredients:
1 package (7 oz) elbow macaroni
2 Tablespoons butter or margarine
2 Tablespoons all-purpose flour
?? cup reduced-fat milk
?? teaspoon salt (optional)
1/8 teaspoon cayenne or black pepper
2 cups (8 oz) shredded Mexican blend of cheeses, such as cheddar, Monterey Jack,
asadero, and queso quesadilla
1 red bell pepper (optional)
Directions:
Cook macaroni according to package directions without added salt.
Melt butter in a heavy medium saucepan over medium heat. Add flour; cook 1
minute, stirring constantly. Add milk; cook until thickened and smooth, stirring
occasionally. Reduce heat to low; add cheese. Cook until cheese melts, stirring
constantly. Add drained macaroni. Mix well. Add diced red bell peppers for
garnish, if desired.
Makes 4 servings
Total time: 20 minutes
To reduce fat and calories, use light or reduced-fat cheese and low-fat milk.
Nutrition Information per Serving: Calories 492, Carbohydrate 43 g, Calcium 670
mg, Protein 20 g, Fat 26 g, Sodium 427 mg, Cholesterol 69 mg
Source: The American Di
52660/84521_ChocolateAlmondMousse.jpg
d
Dietetics.
CHOCOLATE ALMOND MOUSSE
Ingredients
1 package instant chocolate sugar-free pudding
2 cups skim milk
1/8 teaspoon almond extract
1 envelope whipped topping mix prepared as directed
cocoa powder
Directions
Prepare instant chocolate pudding as directed on package, adding almond extract
to milk.
Prepare whipped topping. Fold 1 2/3 cup of topping into pudding, reserving
remainder.
Spoon into 2-quart mold or individual serving dishes and chill for several hours
until firm.
Garnish with remaining whipped topping and a sprinkle of cocoa powder.
Yield: 6 servings
Per Serving:
Calories 115
Protein 3 g
Fat 3 g
Carbohydrate 21 g
Sodium 113 mg
Diabetic Exchange -- 1 ?? starch
Diet -- Appropriate for the following diets: diabetes, healthy family, heart
healthy, renal, allergy (egg free) vegetarian
BAVARIAN BEEF
This classic German stew is made with lean trimmed beef stew meat and cabbage.
1-1/4 lb lean beef stew meat (trimmed of fat), cut in 1-inch pieces
1 Tbsp vegetable oil
1 large onion, thinly sliced
1-1/2 C water
3/4 tsp caraway seeds
1/2 tsp salt
1/8 tsp black pepper
1 bay leaf
1/4 C white vinegar
1 Tbsp sugar
1/2 small head red cabbage, cut into 4 wedges
1/4 C crushed gingersnaps
Brown meat in oil in a heavy skillet. Remove meat and saut?© onion in remaining
oil until golden. Return meat to skillet. Add water, caraway seeds, salt,
pepper, and bay leaf. Bring to a boil. Reduce heat, cover and simmer 1-1/4
hours.
Add vinegar and sugar; stir. Place cabbage on top of meat. Cover and simmer 45
minutes more.
Arrange meat and cabbage on a platter and keep warm. Strain drippings and skim
off fat. Add enough water to drippings to yield 1 cup of liquid. Return to
skillet with gingersnap crumbs. Cook and stir until thickened and mixture boils.
Serve with meat and vegetables.
Yield: 5 servings--Serving Size: 5 oz
Each Serving Provides:
Calories: 244
Total fat: 11 g
Saturated fat: 3 g
Cholesterol: 56 mg
Sodium: 323 mg
Help make us NUMBER ONE !
FILET MIGNON WITH PORTOBELLO SAUCE
Source: Better Homes and Gardens
Makes 2 servings (scaled down)
Prep: 15 minutes
Grill: 8 minutes
Ingredients:
2 beef tenderloin steaks, cut 1 inch thick (about 3/4 pounds total)
1/2 teaspoon olive oil
1/8 teaspoon black pepper
1 large Portobello mushroom, halved and sliced
4 green onions, cut into 1-inch pieces
1/2 tablespoon butter or margarine
4 tablespoons reduced-sodium beef broth
1 tablespoon Madeira or port wine
Directions:
1. Trim fat from steaks. Rub both sides of steaks with oil and pepper. For a
charcoal grill, grill steaks on the rack of an uncovered grill directly over
medium coals to desired doneness, turning once halfway through grilling. Allow 8
to 12 minutes for medium-rare (145 degree F) and 12 to 15 minutes for medium
(160 degree F). (For a gas grill, preheat grill. Reduce heat to medium. Place
steaks on grill rack over heat. Cover and grill as above.)
2. Meanwhile, for sauce, in a large skillet cook and stir mushrooms and onions
in hot butter over medium heat about 5 minutes or until vegetables are tender.
Stir in broth and Madeira. Bring to boiling. Remove from heat. Thinly slice
steaks diagonally and serve with sauce.
Makes 2 servings.
Nutritional Information
Nutritional facts per serving
calories: 260, total fat: 13g, saturated fat: 5g, cholesterol: 88mg, sodium:
128mg, carbohydrate: 4g, fiber: 1g, protein: 29g, vitamin A: 8%, vitamin C: 11%,
calcium: 1%, iron: 31%
Help make us NUM
52660/84534_BeefStroganoff.jpg
Publisher's Choice Begins Here-->
BEEF STROGANOFF
Serves 6
1 pound beef tenderloin, lean beef round or sirloin, all visible fat removed
1/2 teaspoon freshly ground black pepper, or to taste
2 tablespoons acceptable vegetable oil
1/2 pound mushrooms, sliced
1 onion, sliced
1 tablespoon acceptable vegetable oil
2 tablespoons flour
2 cups homemade beef broth or low-sodium beef broth
2 tablespoons no-salt-added tomato paste
1 teaspoon dry mustard
1/4 teaspoon oregano
1/4 teaspoon dill weed
2 tablespoons sherry
1/3 cup plain nonfat yogurt
Cut meat into thin strips, about 2 inches long. Sprinkle with pepper, cover and
let stand in refrigerator for 2 hours.
Place 2 tablespoons oil in heavy skillet over medium-high heat. Add mushrooms
and saut?© until tender. Remove from skillet and set aside.
Place onions in the same skillet and saut?© until brown.
Remove from skillet and set aside.
Add meat to same skillet and brown quickly on all sides until rare. Remove and
set aside.
Place 1 tablespoon oil and 2 tablespoons flour in the skillet and stir to mix
well. Gradually add broth, stirring constantly. Cook until smooth and
slightly thick. Add tomato paste, dry mustard, oregano, dill weed and sherry.
Stir to blend well. In the top of a double boiler, combine sauce, meat,
mushrooms and onions. Cook 15 minutes.
Beat yogurt in a small bowl (to prevent it from curdling). Add beaten yogurt and
stir to blend well. Cook 5 minutes and serve immediately.
Serve with spinach noodles or rice.
Calories: 215
Protein: 18 g
Carbohydrates: 7 g
Total Fat: 12 g
Saturated Fat: 3 g
Polyunsaturated Fat: 4 g
Monounsaturated Fat: 4 g
Cholesterol: 40 mg
52660/84528_LFPeachCobbler.jpg
eart Association Cookbook
LOW FAT PEACH COBBLER
Ingredients :
?? teaspoon of ground cinnamon
1 tablespoon of vanilla extract
2 tablespoons of cornstarch
1 cup of peach nectar
?? cup of pineapple or peach juice
2 16-oz cans of sliced peaches in juice or 1 ?? lbs fresh peaches
1 tablespoon of margarine
1 cup of dry pancake mix
2/3 cup of all-purpose flour
?? cup of sugar
2/3 cup of evaporated skim milk
nonstick cooking oil spray
?? teaspoon of nutmeg
1 tablespoon of brown sugar
Preparation & Cooking:
Preheat the oven to 400F. Combine the cinnamon, vanilla, cornstarch, peach
nectar, and pineapple or peach juice in a saucepan and cook over a medium heat
on the stove, stirring constantly until the mixture thickens and bubbles. Next,
peel and slice the peaches if fresh or drain if using canned peaches. Add the
sliced peaches to mixture and reduce heat to simmer for five to ten minutes. In
another saucepan, melt the margarine and set aside.
Lightly spray an 8-inch square glass baking dish with cooking oil spray and pour
in the hot peach mixture. In another bowl, prepare the batter by combining the
pancake mix, flour, sugar, and melted margarine. Stir in the milk and quickly
spoon this mixture over the peach mixture. Combine the nutmeg and brown sugar
and sprinkle mixture on top of batter mix. Place in the oven and bake at 400F
for twenty minutes or until golden brown. Remove from the oven, allow to cool
and cut into 8 squares to serve.
Healthy Hint:
Serve puddings such as this with fat free yogurt as a heart healthy substitute
for cream
Nutritional Information:
Each serving contains 271 calories, 4g total fat, less t
52660/84529_SensiblyDeliciousChocolateChipCheesecake.jpg
SENSIBLY DELICIOUS CHOCOLATE CHIP CHEESECAKE
This "sensibly delicious" cheesecake is perfect to serve your family and
friends
any time of the year.
Preparation Time: 25 mins
Cook Time: 50 mins
Ingredients
CRUST:
1 1/2 (about 15) cups crushed chocolate sandwich cookies
2 tablespoons butter or margarine melted
2 (12-oz. pkg.) cups NESTL?‰ TOLL HOUSE Semi-Sweet Chocolate Morsels
divided
FILLING:
2 pkgs. (8 oz. each) Neufch??tel cream cheese softened
1/4 cup SPLENDA?® Sugar Blend for Baking *
1 tablespoon vanilla extract
2 large eggs
2 tablespoons all-purpose flour
3/4 cup CARNATION Evaporated Lowfat 2% Milk
1/2 cup sour cream
Directions
FOR CRUST:
PREHEAT oven to 300?° F.
COMBINE cookie crumbs with butter in medium bowl until moistened; press onto
bottom of ungreased 9-inch springform pan. Sprinkle with 1 cup morsels.
FOR FILLING:
BEAT cream cheese, SPLENDA?® Sugar Blend for Baking and vanilla extract in large
mixer bowl until smooth. Beat in eggs and flour. Gradually beat in evaporated
milk and sour cream. Pour over crust. Sprinkle with remaining morsels.
BAKE for 25 minutes. Cover loosely with foil.
BAKE for additional 25 to 30 minutes or until edge is set but center still moves
slightly. Place in refrigerator immediately; refrigerate for 2 hours or until
firm. Remove side of springform pan.
NOTE: Cheesecake may be baked in 13 x 9-inch baking pan. Prepare as above. Bake
in preheated 300?° F. oven for 20 minutes. Cover loosely with foil. Bake for an
additional 20 to 30 minutes.
Yields 12 to 14 servings
Nutrition Information per serving:
Serving size: 1 slice; 310 cal.; 190 cal from fat; 21 g total fat; 12 g sat.
fat; 65 mg cholesterol; 240 mg sodium; 27 g total carbohydrate; 2 g fiber; 21 g
sugars; 7 g protein
* NOTE: 1/2 cup SPLENDA?® No Calorie Sweetner, Granular can be substituded for
SPLENDA?® Sugar Blend for Baking.
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amily and friends.
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inner Table
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o Needs Real Help--Right Now
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250 Recipies With Virtually No Carbohydrates
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