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A to Z Recipes Newsletter
October 21, 2005
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Publisher's Desk
Ramblings
Did You Know?
Monthly Theme, Recipe Submissions
Reader Support
Birthday Babies
Discussion Forum
Crazy Corner
Comfort Food Favorites
Good morning and thank goodness it's Friday! It has been a busy week around here. I am working nights and should be off this weekend. However, with a trip for
Angela's Thespian state convention ahead of us next month, I have signed up for overtime, and will work. When you earn a living performing a job you love, working
extra hours becomes only an inconvenience, not a real problem. I figure the overtime pay will definitely offset any inconvenience, lol. Besides, I don't really mind
working my days off, so long as I can get things lined up for my kids weekend. It is "County Fair" time here and they will go to the fair with their Dad. Luckily, he is
off and will come tomorrow in order to take them.
I can't finish up this section without about bragging a bit on our Houston Astros for a minute. I am extremely proud of our guys and wish them luck in the
upcoming World Series. I am a proud Texan and believe hard work deserves recognition. This ball club has worked long and hard for decades and it's their time.
Oh! You will notice a new ad in today's issue. It is also a hard-working Texas group called Zilch with a fab product for us margarita lovers (who need to watch
calories and carbs!). I hope you will give them a try. They are offering A to Z Recipes readers a Texas howdy-deal, too!
For fun (and in research for this issue) I did a poll of friends and family of "Comfort Foods" and here is the
list of responses:
Green Bean Casserole
Macaroni and Cheese
Brownies
Meatloaf
Mashed Potatoes
Fruit Cobbler
Rice Pudding
Pasta Salad
Chicken and Dumplings
Pizza
Nachos
Fried Chicken
Garlic Bread
Corn on the Cob
Hot Fudge Sundaes
Chicken Fried Steak
Seafood Gumbo
I'd say the list just about covers it. And this issue contains recipes which tackle each food on the list. If I say so myself (and I am, lol), this issue will delight
comfort food lovers. That is just about everyone, right? But... guess what? The recipes are healthier versions of the usual calorie-laden ones normally thought of
when comfort foods come to mind. Oh, boy! This is heaven!
Have a great weekend. We'll see you here on Sunday for another special issue.
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Cookbooks, Recipes, Gourmet Cooking from Amazon
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TEN THINGS GOD WON'T ASK on that day.......
Shared by Aafrin, Pune, India
1... God won't ask what kind of car you drove, He'll ask how many people you drove who didn't have transportation.
2... God won't ask the square footage of your house, He'll ask how many people you welcomed into your home.
3... God won't ask about the clothes you had in your closet, He'll ask how many you helped to clothe.
4... God won't ask what your highest salary was He'll ask if you compromised your character to obtain it.
5... God won't ask what your job title was, He'll ask if you performed your job to the best of your ability.
6... God won't ask how many friends you had, He'll ask how many people you were a friend to.
7... God won't ask in what neighborhood you lived, He'll ask how you treated your neighbors.
8... God won't ask about the color of your skin, He'll ask about the content of your character.
9... God won't ask why it took you so long to seek salvation, He'll lovingly take you to your mansion in heaven, and not to the gates of Hell.
10... God won't have to ask how many people you forwarded this to, He already knows.
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QUICK TRICKS TO TRIM FAT
Cut fat and calories out of your d-i-e-t with these tried and tested tips:
Use lemon juice to add flavor to steamed vegetables like broccoli or green beans.
Instead of butter or oil, sprinkle cooked spinach with balsamic or red wine vinegar for extra zing and no added calories.
To add flavor, sprinkle steamed vegetables with fresh or dried herbs.
Saut?© vegetables in a little fat-free broth, lemon, lime or orange juice, or DOLE Pineapple Juice instead of fat. Add fresh minced garlic and onion to enhance
flavor.
Fill ice cube trays with low-fat or fat-free chicken broth and freeze. That way you??™ll always have broth on hand for saut?©ing.
Spray air-popped popcorn lightly with a vegetable cooking spray and then sprinkle with chili powder, onion powder, or cinnamon.
Use a non-stick pan so added fat won??™t be necessary or use vegetable cooking spray on a regular pan.
Prepare soups and stews ahead of time, refrigerate, then remove the hardened fat.
You can use a fat-free broth as a base for gravy and sauces.
Spread jellies and jams on breads instead of butter or margarine.
Sprinkle seasonings such as garlic or onion powder and oregano on cooked foods in place of butter or margarine.
Add picant?© sauce or salsa, hot pepper sauce, ginger, or Italian herb seasoning to your food instead of high-fat sauces.
Keep deli sandwiches lean by piling on fat-free fillers such as lettuce, tomato, sprouts, cucumbers, pickles, and shredded carrots.
To cut fat when baking, substitute applesauce, mashed banana, or prune whip in place of part of the margarine or oil.
Source: Dole.com
A to Z Recipes Handy Links for Diabetics
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Monthly Theme, Recipe Submissions
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Help make us NUMBER ONE !
Fabulous Fakes
Here's the scoop on the current theme:
How can something fake be good? When its a fabulous recipe! It takes a lot of time and money to reproduce a recipe found in restaurants, prepared by master
chefs. While I usually opt to save time and money at home and simply dine out when I am craving a master chef creation, giving it a 'go' at home can be fun... and
tasty! Please share your favorite and fabulous fakes with us this month. We're going for recipes that recreate those dishes served by chefs in restaurants. Whether
it is fried chicken from that fella in Kentucky, pasta served in an Olive Garden Italian restaurant, or a made-at-home batch of a mix offered by a name brand
(biscuit mix, stuffing, sauce, etc.), send in your fabulous fakes for sharing in our next theme issue. 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: Fabulous Fakes
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 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. Items 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.
See the A to Z Recipes Theme Issues collection here:
A to Z Recipes Theme Issues
The theme issue for Fabulous Fakes has a deadline of October 28, 2005, and will be posted on November 6, 2005.
Please use this email link to submit a recipe for theme recipes: Fabulous Fakes
As usual, only recipes are to be sent to: A to Z Recipes Inbox.
Zilch, a delicious sugar free Margarita mixer is giving A to Z Recipes readers an exclusive 10% discount on all orders. Zilch is ideal for low calorie diet programs,
low carb lifestyles, and diabetic diets. The mix is packaged in easy to take along, single serve packets for enjoyment at home, in restaurants, or anywhere you go.
Use coupon code ???AtoZ??? to take advantage of this special offer. Visit Zilch at
www.zilchmixers.com.
F-R-E-E SHIPPING ON ALL ORDERS !
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RitaPic.jpg" width="150" height="128">
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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 !
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EatAQuilt.jpg">
In The Beginning...
In the beginning God created the heaven and the Earth. And the Earth was without form, and void, and darkness was upon the face of the deep. And the Devil said,
"It doesn't get any better than this."
And God said, "Let there be light" and there was light. And God said, "Let the earth bring forth grass, the herb yielding seed, and the fruit tree yielding fruit," and
God saw that it was good. And the Devil said, "There goes the neighborhood."
And God said, "Let us make Man in our image, after our likeness, and let them have dominion over the fish of the sea, and over the fowl of the air and over the
cattle, and over all the Earth, and over every creeping thing that creepeth upon the Earth." And so God created Man in his own image; male and female did He
create.
And God looked upon Man and Woman and saw that they were lean and fit.
And the Devil said, "I know how I can get back in this game."
And God populated the earth with broccoli and cauliflower and spinach, green and yellow vegetables of all kinds, so Man and Woman would live long and healthy
lives.
And the Devil created McDonald's. And McDonald's brought forth the 79-cent double cheeseburger. And the Devil said to Man: "You want fries with that?" And
Man said: "Supersize them." And Man gained 5 pounds.
And God created the healthful yogurt, that woman might keep her figure that man found so fair. And the Devil brought forth chocolate. And Woman gained 5
pounds.
And God said, "Try my crispy fresh salad."
And the Devil brought forth Ben and Jerry's. And Woman gained 10 pounds.
And God said, "I have sent thee heart-healthy vegetables and olive oil with which to cook them."
And the Devil brought forth chicken-fried steak so big it needed its own platter. And Man gained 10 pounds and his bad cholesterol went through the roof.
And God brought forth running shoes and Man resolved to l-o-s-e those extra pounds.
And the Devil brought forth cable TV with remote control so Man would not have to toil to change channels between ESPN and ESPN2. And Man gained another 20
pounds.
And God said, "You're running up the score, Devil."
And God brought forth the potato, a vegetable naturally low in fat and brimming with nutrition.
And the Devil peeled off the healthful skin and sliced the starchy center into chips and deep-fat fried them. And the Devil created sour cream dip.
And Man clutched his remote control and ate the potato chips swaddled in cholesterol. And the Devil saw and said, "It is good." And Man went into cardiac
arrest.
And God sighed and created quadruple bypass surgery.
And the Devil canceled Man's health insurance.
Then God showed Woman how to peel the skin off chicken and cook the nourishing whole grain brown rice.
And the Devil created light beer so Man could poison his body with alcohol while feeling righteous because he had to drink twice as much of the now-insipid brew to
get the same buzz. And Man gained another ten pounds.
And God created the life-giving tofu.
And Woman ventured forth into the land of Godiva Chocolate and upon returning asked Man: "Do I look fat?"
And the Devil said, "Always tell the truth." And Man did.
And Woman went out from the presence of man and dwelt in the land of the divorce lawyer, east of the marriage counselor.
And Woman put aside the seeds of the earth and took unto herself comfort food. And God brought forth Weight-watchers. It didn't help.
And God created exercise machines with easy payments. And man brought forth his Visa at 21 percent. And the exercise machine went to dwell in the closet of Nod,
east of the polyester leisure suit.
And in the fullness of time, Woman received the exercise machine from Man in the property settlement. It didn't help her, either.
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GREEN BEAN CASSEROLE
2 packages (9oz.) frozen French style green beans
OR
1 can (28 oz.) cut green beans
1 onion, chopped
2 tablespoons light margarine
2 tablespoons flour
salt and pepper to taste
1/2 cup skim milk
1 cup non-fat plain yogurt
1 cup shredded, reduced fat cheddar cheese
Cook beans according to directions on package; drain well. Saut?© onion in margarine until tender. Blend in flour, salt and pepper. Gradually add milk, stirring, and
cooking until thick and bubbly. Stir in yogurt and green beans; heat thoroughly. Transfer to a 1 1/2 quart casserole dish. Sprinkle with cheese and broil in the oven
until cheese melts.
Serves 8
Per Serving: 99 calories; 4 mg. cholesterol; 2.6 g fat; 23.6 % of calories from fat
MACARONI AND CHEESE
This recipe serves: 6
Preparation time: 10 minutes
Cooking time: 45 minutes
Ingredients
2 tablespoons olive oil
2 tablespoons all purpose flour
1 1/2 cups nonfat milk, hot, but not boiling
1/2 cup freshly grated Parmesan cheese
salt to taste
freshly ground black pepper
3/4 pound macaroni noodles
1/4 cup grated sharp Cheddar cheese
1/4 cup bread crumbs
Cooking Instructions
1. Preheat the oven to 375??F and spray a 2-quart casserole dish with nonstick cooking spray.
2. Bring a large pot of salted water to a boil.
3. In a 2-quart saucepan, whisk the olive oil and flour together over medium heat. Cook until the mixture gives off a "nutty" aroma, about 2 minutes. Slowly whisk in
the hot milk and simmer, stirring occasionally, for 5 minutes. Stir in the Parmesan cheese and season with salt and pepper. Set aside.
4. Add the macaroni to the boiling water and cook until the pasta is al dente, about 7 or 8 minutes. Drain the pasta.
5. Pour the macaroni into the prepared casserole dish. Immediately pour the milk mixture over it and stir to combine. Sprinkle the grated cheddar cheese over the top
and then sprinkle the breadcrumbs over the cheese.
6. Bake, uncovered, for about 30 minutes or until the edges are bubbling and the top is golden brown. Remove from the oven and let stand for 10 minutes before
serving.
Nutrition Facts
Serving Size 1 1/2 cups
Amount Per Serving
Calories 367
Total Fat 10 g
Saturated Fat 4 g
Protein 17 g
Total Carbohydrate 51 g
Dietary Fiber 2 g
Sodium 392 mg
Percent Calories from Fat 25%
Percent Calories from Protein 18%
Percent Calories from Carbohydrate 57%
Source: www.foodfit.com
HEALTHIER BROWNIES
Mix in one bowl:
1/2 c. flour
1/3 c. cocoa
1/4 t. baking powder
1/4 t. salt
In separate bowl mix:
1/2 c. pureed prunes (a 4 oz jar of baby food prunes is perfect)
2/3 c. sugar
1 t. vanilla
2 egg equivalents
Add dry to wet. Put in 8 inch square pan. Bake at 350F for 20-25 minutes or until edges look dry and start to pull away from the pan.
LOW-FAT MEATLOAF
1 1/2 lb. ground turkey
2-3 slices whole wheat bread
10 crackers (Hi-Ho, or similar)
1 egg white
1 sm. green bell pepper, finely chopped
1 sm. celery stick, finely chopped
Salt and seasoned pepper to taste
Sm. amount low-fat butter
1 can chicken broth
In large bowl place all ingredients (shred bread, crumble crackers). Mix well, hand kneading. Place in lightly covered (with low-fat butter) oblong pan or
oven-proof dish. Pour chicken broth over top. Cover with tin foil and cook in preheated oven at 350 degrees for 35-45 minutes. Uncover and cook at 300 degrees
for about 15-20 minutes, being careful not to allow drying out.
LOW-FAT MASHED POTATOES
6 cups quartered peeled potatoes (about 2 lb.)
1/2 cup fat free milk
1 pkg. (8 oz.) PHILADELPHIA Fat Free Cream Cheese, softened
1/2 tsp. onion powder
1/2 tsp. salt
1/4 tsp. pepper
paprika
PLACE potatoes and enough water to cover in 3-quart saucepan. Bring to boil. Reduce heat to medium; cook 20 to 25 minutes or until tender. Drain.
MASH potatoes, gradually stirring in milk, cream cheese, onion powder, salt and pepper until light and fluffy. Sprinkle with paprika. Serve immediately.
CHERRY COBBLER
Ingredients
1 package (16 oz.) DOLE?® Fresh Frozen Dark Sweet Cherries thawed (4 cups)
2 tablespoons lemon juice
1/3 cup sugar
1/3 cup packed brown sugar
2 tablespoons cornstarch
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup all-purpose flour
1 tablespoon sugar
1 teaspoon baking powder
1/4 teaspoon salt
2 tablespoons butter or margarine
1/3 to 1/2 cup milk
Directions
Drain cherries; reserve 1/4 cup juice.
Combine cherries and lemon juice; set aside. In medium saucepan, combine sugars, cornstarch, cinnamon and nutmeg; stir in cherry juice. Bring to a boil, stirring
constantly; boil 2 minutes. Add cherries.
Pour into greased 8-inch square baking pan.
Combine flour, sugar, baking powder and salt in medium bowl; cut in butter until crumbly. Stir in enough milk to moisten. Drop by tablespoonfuls over cherries. Bake
at 450??F., 15 to 20 minutes or until golden brown.
Per Serving
279 Calories, 5g Total Fat, 2g Saturated Fat, 12mg Cholesterol, 180mg Sodium, 8% Potassium, 57g Total Carbohydrate, 2g Dietary Fiber, 34g Sugars,
4g
Protein, 29% Vitamin A, 21% Vitamin C, 6% Calcium, 5% Iron, 4% Folate
Source: Dole.com
RICE PUDDING
1/2 cup rice
1 cup water
1 tablespoon fat free milk
2 tablespoons raisins
1 teaspoon low calorie margarine
1/2 teaspoon sugar
1/4 teaspoon cinnamon
In a small saucepan, bring rice, water, milk and raisins to a boil, stirring occasionally. Lower heat, cover tightly, and cook 15 minutes on low until liquid is absorbed
and rice is tender. Mix sugar and cinnamon together and sprinkle over rice to serve.
2 servings.
Nutrition Information per serving:
Calories 219, Calories From Fat 20, Total Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Sodium 29mg, Total Carbohydrate 45g, Dietary Fiber 1g, Sugars 7g, Protein
4g
Exchanges per serving: 2 1/2 Starch, 1/2 Fruit
SOUTHWESTERN PASTA SALAD
4 cups cooked colorful macaroni
1-1/2 cups salsa, separated
1 cup red onion, chopped
2 cups tomato
1 cup red bell pepper, chopped
1 cup green bell pepper, chopped
1 cup cooked black or red beans
1 cup cooked corn
1 Tbsp. cilantro
In a bowl, mix macaroni and 1/2 cup salsa. Cool in refrigerator for 30 minutes, then add rest of ingredients. Refrigerate at least 1 hour prior to serving.
Makes 14 servings
Nutritional Analysis Per Serving: Calories, 104; Fat, 1g; Cholesterol, 0 mg; Fiber, 3g; Sodium, 76 mg; percent calories from fat, 5%.
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GUILT-FREE CHICKEN AND DUMPLINGS
Prep: 20 min.
Cook: 25 min.
Start to Finish: 45 min.
Ingredients
4 Tyson?® Fresh Boneless, Skinless Chicken Breasts
1 can (4.5 oz.) refrigerated buttermilk biscuits
1 small onion, chopped
1/3 cup chopped celery
2 tablespoons flour
1 cup Tyson?® Reduced Sodium Chicken Broth
1 jar (12 oz.) 98% fat-free chicken gravy
1 cup fat-free half-and-half or milk
1/2 cup frozen peas, optional
1 bay leaf
1/4 teaspoon pepper
Directions
Wash hands. Cut chicken into 1/2-inch pieces. Flatten each biscuit to 1/8-inch thick and cut each into 6 pieces. Wash hands.
Spray large, deep nonstick pot with nonstick cooking spray. Heat over medium-high. Add chicken, onion and celery. Cook and stir 6 to 8 minutes or until celery is
tender.
Blend flour into chicken broth. Stir broth and remaining ingredients, except biscuits, into chicken mixture. Bring to a boil.
Add biscuit pieces to chicken mixture. Cover tightly. Reduce heat to medium-low. Cook 10 to 15 minutes or until dumplings are fully cooked, broth is thickened and
chicken is done (internal temp 170 degrees F).
TIP: If you prefer the flavor of dark meat, substitute 5 Tyson Fresh Boneless, Skinless Chicken Thigh Cutlets. To substitute Tyson Individually Fresh Frozen?®
Boneless, Skinless Chicken Breasts or Thighs, rinse of ice glaze before cutting and increase cooking time by about one-third.
Nutrition facts per serving:
calories: 440
total fat: 6g
cholesterol: 146mg
sodium: 1025mg
carbohydrate: 31g
protein: 63g
Source: Tyson (bhg.com)
ARTICHOKE SPINACH PIZZA
Yield: 8 servings (serving size: 1 slice)
INGREDIENTS
1 cup part-skim ricotta cheese
1/4 cup thinly sliced green onions
1/4 teaspoon bottled minced garlic
1/4 teaspoon dried oregano
1/8 teaspoon black pepper
1 (10-ounce) package frozen chopped spinach, thawed and drained
1 (1-pound) Italian cheese-flavored pizza crust (such as Boboli)
1 (14-ounce) can quartered artichoke hearts, drained
2/3 cup (2 1/2 ounces) grated sharp provolone or shredded part-skim mozzarella cheese
METHOD
Preheat oven to 450 degrees F.
Combine the first 5 ingredients in a medium bowl. Stir in spinach. Place pizza crust on a baking sheet. Spread spinach mixture over pizza crust, leaving a 1/2-inch
border; top with artichokes and cheese.
Bake at 450 degrees F for 13 minutes or until cheese melts.
Nutrition Facts
Yield: 8 servings (serving size: 1 slice)
Facts per Serving
Calories: 249 Fat: 8g Carbohydrates: 55g
Cholesterol: 16mg Sodium: 492mg Protein: 14g
Fiber: 2g % Cal. from Fat: 29% % Cal. from Carbs: 88%
Source:
Cooking Light magazine
SMOKED TURKEY NACHOS
Not exactly "health food" but can be made healthier by using fat-free ingredients.
1/2 (8-ounce) bag tortilla chips
8 ounces Cabot Pepper Jack, Monterey Jack or Mild Cheddar, grated (about 2 cups)
4 ounces smoked turkey breast, chopped (about 1 cup)
1/2 cup sliced black olives
1/4 cup diced mild green chilies or pickled jalapenos
Mild, medium or hot tomato salsa
Cabot Sour Cream
1. Preheat oven to 450??F.
2. On large oven-proof platter or foil-lined baking sheet, spread tortilla chips in even layer. Sprinkle one-fourth of cheese over chips. Top with turkey breast, olives
and chilies or jalapenos. Sprinkle remaining cheese evenly over top.
3. Bake for 5 to 8 minutes, or until cheese is melted and bubbly. Serve with salsa and sour cream.
Makes about 4 servings
Nutrition Analysis
Weight per Serving
Calories
Calories from Fat 164g
Total Fat 31g
Saturated Fat 15g
Cholesterol 72mg 48%
Sodium 1105mg
Total Carbohydrate 23g
Dietary Fiber 2g 46%
Calcium 475mg
Protein 23g 47%
60% of Calories from Fat
20% from Carbohydrates
20% from Protein
Source: Cabot Cheese
OVEN-FRIED CHICKEN
This recipe is truly wonderful and is low fat and low calories. What more can you ask for? The secret tot the success of this recipe is to make sure that both the
chicken and the yogurt are very cold (hence, soaking the chicken in the ice water). The preliminary soaking will help the breading adhere and produce a crisp
coating much like that of fried chicken.
12 chicken drumsticks, skinless
3 1/2 cups ice water
1 cup plain non-fat yogurt
Breading Mixture (see recipe below)
Preheat oven to 350 degrees F. Spray a large baking sheet heavily with vegetable-oil cooking spray. In a large bowl with ice water, place chicken pieces; set
aside.
In a shallow bowl, place yogurt. Remove one piece of chicken at a time from the ice water; roll each piece of chicken in the yogurt. Place one chicken piece into a
plastic bag with Breading Mixture, reseal and shake to coat thoroughly. Transfer breaded chicken to prepared baking sheet. Repeat process until all chicken pieces
are breaded. Spray chicken lightly with vegetable-oil spray.
Place baking sheet onto bottom shelf of oven and bake, uncovered, 1 hour, or until a meat thermometer registers an internal temperature of 165 degrees F. (juices
will run clear when cut with the tip of a knife), turning the chicken pieces every 20 minutes to allow even browning. Remove from oven and transfer onto a serving
platter. Serve hot or at room temperature.
Breading Mixture:
1 cup seasoned bread crumbs
3/4 cup all-purpose flour
1 tablespoon Creole seasoning
1/2 teaspoon garlic powder
1/8 teaspoon coarsely ground pepper
Red (cayenne) pepper to taste
1/2 teaspoon dried thyme, crushed
1/2 teaspoon dried basil, crushed
1/2 teaspoon dried oregano, crushed
In a large resealable plastic bag, combine bread crumbs, flour, Creole seasoning, garlic powder, pepper, cayenne pepper, thyme, basil, and oregano. Seal and shake
well to mix.
Recipe yields 6 servings (2 drumsticks per serving).
Each serving totals - 6.5 Fat Grams, 256.6 calories, 6 WW Points
Source: whatscookingamerica.net
GARLIC BREAD
1/3 cup olive oil
1 tablespoon garlic powder
1 tablespoon chopped fresh parsley
8 slices Sara Lee?® Soft & Smooth?„? Whole Grain White Bread
1 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F (175 degrees C).
In a small saucepan over medium heat, heat olive oil with garlic powder and parsley. Just warm the oil; it does not need to be hot.
Arrange slices of bread on a medium baking sheet. Using a basting brush, brush generously with the olive oil mixture.
Bake in the preheated oven approximately 10 minutes, until lightly toasted. Remove from oven, and sprinkle bread with mozzarella cheese and any remaining olive oil
mixture. Return to oven until cheese is melted and bread is lightly browned.
Nutrition Facts:
Amount Per Serving
Calories: 194
Total Fat: 12.3g
Cholesterol: 8mg
Sodium: 191mg
Total Carbs: 15.2g
Dietary Fiber: 1.6g
Protein: 6.6g
Source: Sara Lee bread wrapper
GRILLED CORN ON THE COB
This is great whether the corn is grilled, microwaved, or steamed on stovetop. Great buttery flavor without the calories!
4 fresh corn on the cob
butter flavored refrigerated spray
chili powder (optional)
Light the grill.
Remove the outer husks and peel back the inner green husks (do not completely remove). Remove all the silk, brushing off any stubborn silks with your hand or a soft
dry vegetable brush. Spray the corn with cooking spray. If using, sprinkle with chili powder.
Replace the husks and wrap each ear in a piece of aluminum foil and seal. Grill for 25 to 30 minutes, turning frequently. Carefully open the foil and remove the
husks. Serve hot.
Serves 4
Per serving: 77 calories (11% calories from fat), 3 g protein, 1 g total fat (0.2 g saturated fat), 17 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 14 mg
sodium
Diabetic exchanges: 1 carbohydrate (bread/starch)
INDIVIDUAL HOT FUDGE SUNDAE CAKES
Serves: 6
Prep Time: 10 minutes (ready in 35 minutes)
1 cup all-purpose flour
1/2 cup sugar
2 tablespoons unsweetened cocoa
1 1/2 teaspoons baking powder
2/3 cup skim milk
2 tablespoons margarine or butter, melted
1 teaspoon vanilla extract
3/4 cup firmly packed brown sugar
1/4 cup unsweetened cocoa
1 1/2 cups hot water
1. Heat oven to 350?°F. In small bowl, combine flour, sugar, 2 tablespoons cocoa and baking powder; mix well. Add milk, margarine and vanilla; blend well. Spoon
evenly into 6 ungreased 10-oz. custard cups. Place cups in 15x10x1-inch baking pan.
2. In small bowl, combine brown sugar and 1/4 cup cocoa; mix well. Spoon 2 to 3 tablespoons mixture evenly over batter in each cup. Pour 1/4 cup hot water evenly
over sugar mixture in each cup.
3. Bake at 350?°F. for 20 to 25 minutes or until center is set and firm to the touch. Serve warm. If desired, sprinkle with powdered sugar, or serve with nonfat
frozen yogurt or light whipped topping.*
TIP:* To decorate top of each dessert with powdered sugar, cut stencil of favorite holiday shape from paper, or use paper doily. Place stencil on dessert; dust with
powdered sugar. Remove stencil.
High Altitude (above 3500 feet): No change.
Nutrition Information Per Serving: Serving Size: 1/6 of Recipe * Calories: 320 * Calories from Fat: 45 * % Daily Value: Total Fat: 5 g 8% * Saturated Fat: 1 g 5% *
Cholesterol: 0 mg 0% * Sodium: 150 mg 6% * Total Carbohydrate: 64 g 21% * Dietary Fiber: 2 g 8% * Sugars: 45 g * Protein: 4 g * Vitamin A: 4% * Vitamin C: 0% *
Calcium: 10% * Iron: 15% * Dietary Exchanges: 1 1/2 Starch, 2 1/2 Fruit, 1 Fat or 4 Carbohydrate, 1 Fat
Source: Cook'n with
Pillsbury
LEAN CHICKEN FRIED STEAK
4 cube steaks - (lean beef round 3 ounces each)
1/2 cup nonfat buttermilk
1 cup flour - reserve 1 tbsp
1 tsp salt
1 tsp black pepper - or Montreal Steak seasoning
2 tbsp oil
2 cups skim milk
Dip steaks into buttermilk to coat all sides. Combine flour, salt, and black pepper. Measure 1 tablespoon and set aside. Dip buttermilk-coated steaks into flour
mixture so that flour sticks to all surfaces. Set aside on wax paper for 20 minutes. Heat a nonstick skillet over medium heat with 1 tablespoon oil. (add remaining 1
TBSP oil if needed) When oil is hot, add breaded steaks and cook on each side until golden (5 to 6 minutes). Be careful when turning so that coating does not stick
to pan.
Remove from pan and keep warm. Combine milk and reserved tablespoon of flour in a jar with tight-fitting lid. Shake well. Stirring constantly, add milk mixture to
skillet. Be sure to scrape up any pieces of crust stuck to bottom. This makes great gravy. When all the milk is stirred in, raise heat and bring mixture to a boil. Lower
heat and simmer until gravy thickens (about 3 to 5 minutes). Continue stirring and adjust seasoning to taste with salt and pepper. Serve gravy over steaks.
Serves 4.
PER SERVING: Calories 165 Fat 6.8 g Protein 24.2 g Carbohydrates 2 g Fiber 0 g Cholesterol 70 mg Sodium 54 mg
4 WW points per serving
SEAFOOD GUMBO
Ingredients:
?? cup all-purpose flour
2 cups chopped onion
3 cloves garlic, minced
2 cups fresh or frozen cut okra
1?? cups diced green bell pepper
1 cup diced celery
1/4 pound turkey sausage, sliced into ??-inch pieces
1 8-ounce bottle clam juice
1 14-ounce can low-sodium chicken broth
1 15-ounce can low-sodium chopped tomatoes, undrained
2 teaspoons paprika
?? teaspoon ground red pepper
?? teaspoon black pepper
3/4 pound (12 ounces) frozen, peeled and deveined, cooked shrimp
4 cups cooked white rice
Instructions:
Preheat oven to 350 degrees F. Toast flour in a shallow pan until brown, about one hour.
Spray the bottom and sides of a large pot with cooking spray. Heat pot on medium and add carefully washed onion, garlic, okra, bell pepper and celery. Saut?©,
stirring often, until vegetables soften, about 15 minutes.
Stir in flour. Add sausage, clam juice, broth, tomatoes and seasonings. Bring to a boil, then reduce heat to low and simmer uncovered for 45 minutes.
Add shrimp. Simmer on low heat for 8-10 minutes, until shrimp is warmed throughout. Serve warm over ?? cup of rice for each person.
Serves 8
Nutritional Analysis Per Serving:
273 calories
45 grams carbohydrate
16 grams protein
2 grams fat
0.6 gram saturated fat
92 milligrams cholesterol
359 milligrams sodium
3 grams fiber
8% calories from fat
2% calories from saturated fat
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