Good morning to one and all and welcome to your Sunday edition of A to Z Recipes newsletter. We have some wonderful recipes in this, our Monthly Theme issue, for those of us who desire to Lighten Up! our cooking. You will also find some things to make you think and laugh, which makes this a perfect way to spend a few minutes of your day.

I am working on a special issue for Valentine's Day for you. I want you to receive it in time for preparing the menu for that special day (which also happens to be my favorite day of the year!). You will receive it as soon as it is finished as a special gift from me.

Our pal Fancy in Aurora, Nebraska, had a kitchen mishap and sustained a nasty burn to her right hand. Even though she was out of commission for a while, with the help of her friend and neighbor, she continued to send me her submissions for our Food For Thought. I would like to thank her "right hand woman" Patti for sending them along for Fancy. Patti is a doll and seems like a perfect next-door neighbor! BTW, Fancy is on the mend, bandages removed, and hoping for a complete recovery.

There has already been some interest in our newest theme topic "Slow Cooker Recipes". Many folks may use their slow cooker more in the warmer months in an effort to keep that kitchen cool. However, some of us use it year round because of the convenience. I think it is a great topic and I hope you will participate. Just go to the Monthly Theme section to read more about it and use the handy link for sending in your favorites.

Now, on to the theme issue... I received enough goodies for two issues, so if you do not see all of the recipes you submitted, you will in next Sunday's issue. We got so many original recipes, and those can be the best! Of course, many of you do what I do: read a recipe and tweak it for personal preference. You'll find a lot of that in the theme recipes today.

Enjoy the day, maybe catch the BIG game on TV, and root for whichever team is your choice. Thanks for spending time with us here and we'll see you again soon.

"The Super Bowl coincides with the official end of New Year's resolutions," says Robyn Flipse, a registered dietitian.

LIFE

Shared by Charlie, Mobile, AL

A lecturer, when explaining stress management to an audience, raised a glass of water and asked, "How heavy is this glass of water?" Answers called out ranged from 20g to 500g. The lecturer replied, "The absolute weight doesn't matter. It depends on how long you try to hold it. If I hold it for a minute, that's not a problem. If I hold it for an hour, I'll have an ache in my right arm. If I hold it for a day, you'll have to call an ambulance. In each case, it's the same weight, but the longer I hold it, the heavier it becomes." He continued, "And that's the way it is with stress management. If we carry our burdens all the time, sooner or later, as the burden becomes increasingly heavy, we won't be able to carry on." "As with the glass of water, you have to put it down for a while and rest before holding it again. When we're refreshed, we can carry on with the burden." "So, before you return home tonight, put the burden of work down. Don't carry it home. You can pick it up tomorrow. Whatever burdens you're carrying now, let them down for a moment if you can."

So, my friend, why not take a while to just simply RELAX. Put down anything that may be a burden to you right now. Don't pick it up again until after you've rested a while. Life is short. Enjoy it!

Here are some great ways of dealing with the burdens of life:

Accept that some days you're the pigeon, and some days you're the statue.

Always keep your words soft and sweet, just in case you have to eat them.

Always read stuff that will make you look good if you die in the middle of it

Drive carefully. It's not only cars that can be recalled by their maker.

If you can't be kind, at least have the decency to be vague.

If you lend someone $20 and never see that person again, it was probably worth it.

It may be that your sole purpose in life is simply to serve as a warning to others.

Never buy a car you can't push.

Never put both feet in your mouth at the same time, because then you won't have a leg to stand on.

Nobody cares if you can't dance well. Just get up and dance.

Since it's the early worm that gets eaten by the bird, sleep late.

The second mouse gets the cheese.

When everything's coming your way, you're in the wrong lane.

Birthdays are good for you. The more you have, the longer you live.

You may be only one person in the world, but you may also be the world to one person.

Some mistakes are too much fun to only make once.

We could learn a lot from crayons . . . Some are sharp, some are pretty and some are dull. Some have weird names, and all are different colors, but they all have to live in the same box.

A truly happy person is one who can enjoy the scenery on a detour.

Lighten Up! Cooking Tip

Shared by Lou, FL

I have found a good way to bread meat and bake in the oven without adding up the calories. I take a bag of Pork Rinds and run them through the food processor. Pork Rinds are "carb free", so you can have breaded meat and not feel guilty !!


Healthy Snacking
From AARP

Shared by Treva, Eastern TN

Choosing healthy foods is as important at snack time as it is at mealtime. Healthy snacks can add fiber and nutrients to your d-i-e-t without unwanted calories. They can give you an energy boost during the day and prevent you from overeating at meals.

To avoid gaining w-e-i-g-h-t from snacking, keep your food portions small and try to space your meals and snacks three to four hours apart, advises Betty Nowlin, a registered dietitian and spokesperson for the American Dietetic Association in Chicago.

Also, keep your snack under 250 calories. Food labels can help you determine the number of calories in packaged foods by portion s-i-z-e. Many snacks are coming in single serving portions now, which is helpful. But you still want to be careful about what kinds of food you choose to snack on!

Sugary and fattening sweets like cookies and candy lack nutrients, and many salty foods like chips can dehydrate you. These foods should be eaten in limited moderation.

For healthy and filling snacks, try these:

Fresh fruit or a handful of dried fruit, such as raisins 

Raw vegetables - carrots, celery, red and green pepper - cut and portioned in small plastic bags (try filling celery with peanut butter or low-fat cottage cheese, or dipping your vegetables in low-fat dressing) 

A whole wheat English muffin with apple butter and a cup of herbal tea 

A slice of angel food cake with non-fat whipped topping 

Non-fat, whole-grain crackers (could be topped with cheese or peanut butter) 

Non-fat cottage cheese or yogurt 

A handful of nuts 

Hummus on whole wheat pita bread 

A smoothie (blend nonfat milk and/or yogurt with fruit) 

So forget the bag of chips or candy bar and reach for an apple, pear, or handful of nuts and raisins. You'll get extra fiber, vitamins, and minerals, all for about 50 calories. With proper portions and healthy food choices, snacking can enhance, rather than hurt your d-i-e-t. Take Nowlin's advice: "Think of a snack as a 'mini meal' that will help you have a healthy d-i-e-t, rather than as an opportunity to consume treats."

This mixer is great! I got my order in and couldn't wait to try it. WOW! You have GOT to try it for yourself! The flavor and convenience are top shelf!
~Maggie~

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F-R-E-E SHIPPING ON ALL ORDERS !

New Exercise Program

The Doctor told me I should start an exercise program. 
Not wanting to harm this old body, I've devised the following:

Monday: Beat around the bush,
Jump to conclusions,
Climb the walls,
Wade through the morning paper.

Tuesday: Drag my heels,
Push my luck,
Make mountains out of mole hills,
Hit the nail on the head.

Wednesday: Bend over backwards,
Jump on the Band Wagon,
Run around in circles,
Go over the edge.

Thursday: Toot my own horn,
Pull out all the stops,
Add fuel to the fire,
Hit the deck.

Friday: Open a can of worms,
Put my foot in my mouth,
Start the ball rolling,
Toe the mark.

Saturday: Pick up the pieces.


Exes

A man and his wife are dining at a table in a plush restaurant, and the husband keeps staring at an old drunken lady swigging her gin as she sits alone at a nearby table, until the wife asks, "Do you know her?" 

"Yes," sighs the husband, "She's my ex-wife. She took to drink right after we divorced seven years ago, and I hear she hasn't been sober since."

"My God!" says the wife, "Who would think a person could go on celebrating that long?"


To My Pets

Shared by Barbara, Chula Vista, CA

My Dear Dogs and Cats, 

The dishes with the paw prints are yours and contain your food. The other dishes are mine and contain my food. Please note: Placing a paw print in the middle of my plate and food does not stake a claim for it to become your dish and food, nor do I find that aesthetically pleasing in the slightest! The stairway was not designed by NASCAR and is not a racetrack. Beating me to the bottom is not the object. Tripping me doesn't help because I fall faster than you can run. I cannot buy anything bigger than a king-sized bed. I am very sorry about this. Do not think I will continue sleeping on the couch to ensure your comfort. Dogs and cats can actually curl up in a ball when they sleep. It is not necessary to sleep at right angles to each other, stretched out to the fullest extent possible. I also know that sticking tails straight out and having tongues hanging out at the other end to maximize space is nothing but sarcasm. For the last time, there is not a secret exit from the bathroom. If, by some miracle, I beat you there and manage to get the door shut, it is not necessary to claw, whine, meow, try to turn the knob, or get your paw under the edge and try to pull the door open. I must exit through the same door I entered. I have been using the bathroom for years - canine or feline attendance is not mandatory. The proper order is to kiss me, then go smell the other dog or cat's butt. I cannot stress this enough! And for your comfort, my dear pets, I have posted the following message on our front door: 

RULES FOR NON-PET OWNERS WHO VISIT AND MIGHT WANT TO COMPLAIN ABOUT MY PETS 

1. They live here; you don't. 

2. If you don't want hair on your clothes, stay off the furniture. That's why they call it "fur"niture. 

3. I like my pets a lot better than I like some people. To you, it's an animal. To me, he/she is an adopted son/daughter who is short, hairy, walks on all fours, and does not speak clearly. 

4. Finally, remember: Dogs and cats are better than kids because they eat less; don't ask for money all the time; are easier to train; usually come when called; never drive your car; don't hang out with drug-using friends; don't smoke or drink; don't worry about having to buy the latest fashions; don't wear your clothes; don't need a gazillion dollars for college; and if they get pregnant, you can sell their children.

SKINNY CHEESECAKE

~Submitted by Leasa, IA

I just happened to get this in my inbox this morn. I haven't tried it, so I make no guarantees.

1/2 C graham cracker crumbs
1 1/2 C nonfat cottage cheese
1 C Eggbeaters
1/2 C sugar
4 oz fat free cream cheese
1/4 t grated lemon peel
1 T fresh lemon juice
Optional: assorted fresh fruit for topping

Preheat oven to 325 degrees. Spray bottom and sides of 9 inch square baking pan with Pam.Sprinkle crumbs evenly onto bottom and up sides of pan.

Place cottage cheese and egg beaters into blender. Blend til smooth. Add sugar, cream cheese, lemon peel and juice. Blend til smooth. Pour into prepared baking dish.

Bake 50 mins or until center is set and top is lightly browned. Cool on wire rack. Cover and refrigerate at least 2 hrs. Garnish with fruit if desired.

Makes 9 squares.

(Chef's tip: baking in a hot water bath will prevent the top from cracking and promote even cooking)

Source: Conagra Foods


ZUCCHINI FRITTATA
(Pancake type Omlette)

~Submitted by Shirley, WA State

Adapted from Diabetic Living by BH&G.

4 c. zucchini shredded
1/2 salt
1 med. onion, chopped
3 eggs, slightly beaten
1/2 c. parmesan cheese
1/3 c. flour
1/2 tsp. dried basil
pepper to taste
few drops hot sauce
1/2 c, grated mozzarella cheese
Garnish:
1 1/4 c. sliced zucchini
2 sliced tomatoes

Preheat oven to 350 degrees. Spray a pizza pan with Pam. Set aside.

Spread out the grated zucchini on a platter and sprinkle with the salt. Let set for 15 minutes. Scoop into a clean dish towel and squeeze out the excess moisture.

Spray a skillet with Pam and set on medium heat. Add onion and cook till tender. Remove from heat.

In large bowel, beat eggs with parmesan cheese, flour, basil, hot sauce and pepper. Stir in zucchini, onion, and mozzarella cheese. Pour in pizza pan. I use a 9x13 pan. Spread it out evenly.

Bake for about 25 in or till top is lightly brown and eggs are done.

Garnish with the slices of zucchini and tomato slices. Bake 10 min. more. I like to sprinkle on a little cheddar and pop it back in oven till it is melted.

4 servings
220 cal., 10 g. fat (5 sat.fat.) 177 mg. chol., 620mg. sodium, 18g. carbs, 3g. fiber, 15 g. pro., exchanges:.05 starch, 2 veg, 2 med. meat, carb choices:1


BEEF SATAY WITH PEANUT SAUCE

~Submitted by Shirley, WA State

Adapted from Diabetic Living by BH&G.

Marinate time is 30 min.

1 1/4 lbs. sliced flank steak. No fat. Remove all you can.
1/3 c. light teriyaki sauce
1/2 tsp. bottled hot pepper sauce
1 medium red sweet pepper, cut into 3/4 inch pieces.
4 green onions cut into 1 inches pieces
3 Tbl. reg. peanut butter
3 Tbl. water
2 Tbl. light teriyaki sauce

Trim the fat, sliced the beef in to thin strips. Marinade in a bowl, with 1/3 c. teriyaki sauce, 1/4 tsp. hot pepper sauce. Add the meat, toss gently to coat, cover and refrigerate for 30 min.

Drain meat, reserving marinade. Thread on skewers like a accordion; alternate with peppers and green onions. Brush with marinade.

Grill for 3 to 4 minutes over medium coals or till slightly pink in center. Only turn once. This can also be broiled for 4 to 5 mins.

Make sauce in a small saucepan. Combine the peanut butter, water, teriyaki sauce and rest of hot pepper sauce. Cook till smooth and hot over medium heat. Serve with the kabobs.

5 servings
Per servings: 217 cals, 10 g. fat (3 sat.fat) 43 mg chol., 567 mg. sodium, 1 g. fiber, 21 pro. Exchanges: 1.5 lean meat, 1 fat. Carb choices:0:5


MUSHROOM CHICKEN WITH CREAM SAUCE

~Submitted by Shirley, WA State

Adapted from Diabetic Living by BH&G.

Pam Spray
4 boneless, skinless Chicken breast Halves (1 1/4lbs.)
1 tsp. olive oil
2 c. fresh mushrooms, sliced
1 med. red sweet pepper, 3/4 in. pieces
1/2 tsp. minced garlic (jar is fine)
1/2 c. low sodium, chicken broth
1/2 c. fat-free sour cream
1 Tbl. flour
1/8 pepper
1 Tbl. dry sherry or sake

Spay non-stick skillet with Pam. Add chicken and over medium heat, saut?© for about 4 minutes, or till golden brown. Turn once half way thru. Remove the chicken from skillet.

Add oil to hot skillet. Add mushrooms, peppers, and garlic. Cook till tender, stirring often. Remove to platter with chicken. Keep warm.

Carefully add broth to skillet. Return the chicken to pan. Add salt and pepper. Simmer for 5 -7 minutes and is tender. (170 degrees) Remove to platter again. Keep warm. Make sauce of sour cream, flour and 1/8 tsp. pepper. Stir in sherry. Pour in skillet. Cook till thick. Return Chicken and veggies to it and cook till all is hot and bubbly.

4 servings
232 ca. 4 g. fat (1 g sat. fat) 82 mg. chol.,190 mg sodium, 10 gr. carb.,1 gr fiber., 37 g. pro., Exchanges: 1 veg., 4.5 very lean meat, 1 fat. carb. choices:0:5


LIGHT TIRAMISU

~Submitted by Jessica, Corfu, Greece

1/4 cup plus 1 tablespoon dry Marsala
1/4 cup plus 2 tablespoons sugar
2 extra-large eggs
3 tablespoons light sour cream

8 ounces light cream cheese

1 11-ounce loaf angel food cake, cut into 1/2-inch slices
1/2 cup strong brewed espresso or strong coffee
2 tablespoons dark rum
1 ounce bittersweet (not unsweetened) or semisweet chocolate, grated

Combine Marsala, 1/4 cup plus 1 tablespoon sugar and eggs in top of double boiler. Whisk mixture over gently simmering water until thickened and foamy and mixture registers 160?°F. on candy thermometer, about 2 minutes. Remove from over water; whisk in light sour cream. Cool to room temperature.

Beat cream cheese until light and fluffy. Beat in 1/3 of egg mixture. Fold in remaining egg mixture in 2 additions. Line bottom and sides of 9x5-inch loaf pan with plastic wrap. Line bottom of prepared pan with angel food cake slices, trimming cake to fit bottom evenly. Combine coffee, rum and remaining sugar in small bowl.

Brush cake in pan generously with coffee mixture. Pour filling over cake in pan. Brush enough remaining cake slices to cover filling lightly with coffee mixture. Place slices atop filling, coffee side down, trimming cake to fit pan evenly. Brush top of cake generously with coffee mixture. Reserve remaining cake and coffee mixture for another use. Sprinkle top with grated chocolate. Cover and refrigerate 8 hours or overnight. Serve.

Serves 6.
Per serving: calories, 360; fat, 12 g; sodium, 315 mg; cholesterol, 104 mg

Source: Bon App?©tit Light And Easy (Special Edition)


LIGHT TOMATO SAUCE

~Submitted by Jessica, Corfu, Greece

1 14 1/2-ounce can ready-cut peeled tomatoes
1/2 cup canned unsalted chicken broth
1 large garlic clove
6 large fresh basil leaves

Combine all ingredients in blender. Blend until smooth. Transfer to heavy medium saucepan. Simmer over medium-low heat until flavors are blended and sauce is very slightly thickened, approximately 5 minutes.

Makes About 3 1/2 Cups.
Per serving: calories, 20; fat, 0 g; sodium, 188 mg; cholesterol, 0 mg

Source: Bon App?©tit Light And Easy - 1988 (Special Edition)


CARROT SPICE LOAF

~Submitted by Pat, Auburn, WA

If you'd like to cut down on fat but still enjoy luscious desserts, try this recipe as part of your family's heart-healthy diet.

2-1/4 cups all-purpose flour
1-1/4 cups plus 3 tbsp. quick or old-fashioned oats, uncooked
3/4 cup packed brown sugar
1/2 cup chopped dates or raisins
4 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. cinnamon
1/4 tsp. ground ginger (optional)
1/8 tsp. ground cloves (optional)
1/4 tsp. salt (optional)
1/2 cup frozen apple juice concentrate, thawed
1/3 cup vegetable oil
1/4 cup water
4 egg whites
1 cup shredded carrots (about 2 medium)

Heat oven to 350?°F. Lightly oil 8x4- or 9x5-inch loaf pan.

Combine dry ingredients except 3 tbsp. oats; mix well.

Combine liquid ingredients and add to dry ingredients, mixing just until moistened. Fold in carrots. Spread evenly into prepared pan. Sprinkle with remaining 3 tbsp. oats.

Bake 1 hour and 10 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely. Store tightly covered.

12 servings.
Serving equals 1/12 of loaf.
Calories: 265; carbohydrate 45 g; fat 7 g


LOW-FAT EGGPLANT PARMESAN

~Submitted by Pat, Auburn, WA

It's hard to believe, but this gooey-rich dish is actually low in calories and fat. It's also quicker to make than the standard recipe.

2 eggplants (about 1 lb. each)
Olive oil non-stick cooking spray
1 large onion, chopped
1 garlic clove, minced
1 can (28 oz.) crushed tomatoes
1/4 tsp. each dried basil, dried oregano, and sugar
8 oz. part-skim mozzarella cheese, cut into thin slices
1/4 cup grated Parmesan cheese

Preheat broiler. Cut eggplants lengthwise into 6 slices. Arrange half the eggplant slices in single layer on baking sheet. Spray with cooking spray. Broil 4 inches from heat source, 5 minutes until browned.

Turn eggplant, spray again and broil 5 minutes. Remove to plate; set aside. Repeat with second batch.

Reduce oven temperature to 350?°F. Meanwhile, spray a non-stick skillet with cooking spray. Saut?© onion and garlic 2 minutes. Add tomatoes, basil, oregano, and sugar. Bring to a boil; cover and simmer 10 minutes. Spread 1/2 cup sauce in 9-inch square baking dish. Layer eggplant, sauce, mozzarella and Parmesan. Bake uncovered, 30 minutes or until heated through.

Makes 6 servings.
Per serving: calories 204


BROCCOLI SLAW

~Submitted by Helen, Fort Myers, FL

2 Breast of Chicken with Garlic & Herbs baked and cut up in small pieces
1 bag broccoli slaw or reg
1 pkg. Ramen noodles, chicken or oriental
3-4 green onions chopped
small pkg. slivered almonds

6 Tblsp. Oil
6 Tblsp. Red wine vinegar
6 Tblsp. Sugar
seasoning pkg. From noodles
salt, pepper, garlic powder to taste

Mix chicken, slaw, noodles and onions together , and pour dressing over.


CRANBERRY-APPLE SALAD

~Submitted by Helen, Fort Myers, FL

1 ?? C Cranberries frozen
2 Med. Apples
1 Stalk Celery
?? C. Crushed Pineapple
1 orange opt.

Blend all in blender or put through food grinder.

1 pkg. Jell-O
?? C. Water
1 C. Hot water
?? C unsweetened Pineapple Jce.
14 Pkg. Sweetener
1 Tsp. Lemon jce.

Dissolve Jell-O in water, add rest of liquids & sweetener, let set until starting to Jell, fold in fruit & chill in mold.


D-I-E-T CABBAGE SOUP

~Submitted by Helen, Fort Myers, FL

1 Head of Cabbage
1 bunch of celery
1 large onion
2 lbs. Carrots
4 can of tomatoes
2 quarts of green beans
6 beef bouillon cubes
2 packages onion soup mix

I eat this all week and little else. You can eat all you want and whenever your hungry. But after a day or two you'll cut yourself back.. It taste great but you get tired of the same thing. The best part is when you cut back your stomach shrinks and you really don't want as much. Also the ingredients in this soup causes your body to burn the f-a-t and you'll notice that you'll spend more time going to the bathroom for #1. Once or twice in the evening I may have one ( 1 ) piece of fruit or you may want a raw veg. Carrot, Celery, etc...


KNOX BLOX

~Submitted by Helen, Fort Myers, FL

2 Bottles of Diet Faygo (any flavor)
3 env. diet Jell-O (any flavor)
3 pkg. Knox unflavored gelatin

Soften Gelatin & Jello in 1 1/2 C. Faygo. Then heat the rest of the Faygo in saucepan until hot, then pour over soften Jell-O and stir until all is dissolved.

Pour into 9X13 pan or smaller & chill, then cut in small pieces and eat when hungry.

You can also use same amount of water or fruit juice in place of diet Faygo, or sprite, red pop or any liquid you wish. The Faygo just gives it more flavor.


LITE SPINACH-BACON DEVILED EGGS

~Submitted by Angelique, TX

Source: Cooks.com

1 dozen eggs, hard cooked and peeled
1/2 cup frozen chopped spinach, thawed and drained, squeezed dry.
1/4 cup mayo
1/4 cup bacon bits
2 1/2 tbsp cider vinegar
1 tbsp sugar
2 tsp black pepper
1/4 tsp salt

Cut eggs in half lengthwise, scoop out yolk and mash with a fork. Add remaining ingredients and mix well. Spoon yolk mixture into egg halves. Chill until ready to serve (should chill 2 hours to overnight to let the flavors blend.)


COOKING LIGHT POUND CAKE

~Submitted by Angelique, TX

Vegetable cooking spray
2 1/2 c. plus 1 tsp. sifted cake flour, divided
2/3 c. sugar
1/2 c. butter, softened
3 egg whites or 1/2 c. frozen egg substitute, thawed
1 tbsp. vanilla extract
1 tsp. almond extract
3/4 tsp. baking soda
1/4 tsp. salt
1 (8 oz.) carton lowfat vanilla yogurt

Coat bottom and sides of an 8 1/2 x 4 1/2 x 3 inch loaf pan with cooking spray. Dust with 1 teaspoon flour and set aside. Cream sugar and butter at medium speed of an electric mixer until light and fluffy. Add egg whites; beat 4 minutes at medium speed or until well blended. Add vanilla and almond extracts; beat at low speed until well blended.

Combine remaining 2 1/2 cups flour, baking soda and salt. With mixer running at low speed, add to creamed mixture alternately with yogurt, beginning and ending with flour mixture. Pour batter into prepared pan.

Bake at 350 degrees for 65 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes; remove from pan and cool on wire rack. Serve plain or topped with fruit.

Yield: 16 servings (about 157 calories per 1/2 inch slice.)


LIGHTLY COOKED CRUSHED TOMATOES

~Submitted by Angelique, TX

12 med. tomatoes

1. Core and cut a deep X across the bottom of each tomato. Place in a 2 1/2 quart souffl?© dish. Cover uncooked, in microwave at 100% for 20 minutes, stirring once.

2. Remove from oven. Pass through a food mill fitted with a medium disk. (I just use my "old-fashioned" food sieve and wooden mallet.) There should be about 8 cups tomatoes.

3. Return tomatoes to souffl?© dish. Cook, uncovered, at 100% until almost all liquid has evaporated, about 45 minutes.

4. Remove from oven. Let cool completely. Store, tightly covered, in the refrigerator or freezer. (Freeze in small quantities.)

Makes about 4 cups.


SLOW-COOKED GLAZED CARROTS

~Submitted by Angelique, TX

1 1/2 c. orange juice
1/2 c. light brown sugar
1/2 tsp. salt
1/8 tsp. ginger
2 tbsp. quick-cooking tapioca
1 tbsp. butter/butter
8 to 10 fresh carrots

Combine orange juice, sugar, salt, ginger, butter and tapioca in a small bowl. Place carrots in electric slow-cooker. Add orange juice mixture and stir well. Cover and cook at low for 8 to 10 hours or at high 4 to 5 hours. Stir well before serving.

Reheat leftovers in saucepan on very low heat so sauce remains thick.

Additional tapioca or a more concentrated orange juice mixture can be used to make a thicker sauce. Great with ham.

Serves 6 to 8.


COOKED PINEAPPLE SALAD DRESSING FOR FRUIT SALAD

~Submitted by Angelique, TX

1/4 c. sugar
3/4 tsp. salt
1 1/2 tbsp. flour
1 egg, lightly beaten
3/4 c. pineapple juice
2 tbsp. lemon juice

In saucepan combine sugar, salt and flour. Stir in egg. Gradually stir in pineapple and lemon juice. Cook over medium heat, stirring constantly until very thick. Chill. This is also great with Jell-O, plain or with fruit.


CHRIS'S OLD FASHIONED MAC & CHEESE WITH A TWIST
My concoction!

~Submitted by Chris, NM

1 box - 16 oz. elbow macaroni or shells
3 tbl. olive oil
?? c. chipped onion
?? c. flour
1 tsp. salt
4 c. milk
2 c. shredded cheddar cheese - I use more!
2 tbl. Dijon mustard
1 tsp. hot red pepper sauce - Tabasco or Louisiana Hot Sauce
1 tsp. garlic powder
?? c. bread crumbs
2 tbl. butter, melted
1 tbl. fresh chopped parsley - optional
1 pkg. beef hotdogs, cut in fifths and browned - optional

Cook pasta in 5 qt. Dutch oven pan till al dente & drain in colander. Heat oil in same pan, add onion and cook till tender - about 10 minutes. Stir in flour and salt and cook 1 minute. Whisk in milk and stir till sauce comes to a boil - cooking 1 minute. Remove from heat and whisk in cheese, mustard and pepper sauce till smooth. Add pasta to mixture and stir till blended. Add browned hot dog pieces and stir till incorporated. Spoon into 9 x 13 baking dish. Combine bread crumbs, butter and parsley and sprinkle over mac & cheese. Bake @ 400 ?? F for 20 to 25 minutes till top is golden. You could add 1 can - drained - diced tomatoes for a little pizzazz and color.


CHAMPAGNE SHRIMP AND PASTA

~Submitted by Chris, NM

Source: www.allrecipes.com

"A friend of mine gave me this recipe, and it has become a family favorite. It is an elegant enough for company yet very simple to make, especially if you purchase shrimp that has already been peeled." Original recipe yield: 4 servings. 

8 ounces angel hair pasta
1 tablespoon extra virgin olive oil
1 cup sliced fresh mushrooms
1 pound medium shrimp, peeled and deveined
1 1/2 cups champagne
1/4 teaspoon salt
2 tablespoons minced shallots
2 plum tomatoes, diced
1 cup heavy cream
salt and pepper to taste
3 tablespoons chopped fresh parsley
freshly grated Parmesan cheese

1 Bring a large pot of lightly salted water to a boil. Cook pasta in boiling water for 6 to 8 minutes or until al dente; drain.

2 Meanwhile, heat oil over medium-high heat in a large frying pan. Cook and stir mushrooms in oil until tender. Remove mushrooms from pan, and set aside.

3 Combine shrimp, champagne, and salt in the frying pan, and cook over high heat. When liquid just begins to boil, remove shrimp from pan. Add shallots and tomatoes to champagne; boil until liquid is reduced to 1/2 cup, about 8 minutes. Stir in 3/4 cup cream; boil until slightly thick, about 1 to 2 minutes. Add shrimp and mushrooms to sauce, and heat through. Adjust seasonings to taste.

4 Toss hot, cooked pasta with remaining 1/4 cup cream and parsley. To serve, spoon shrimp with sauce over pasta, and top with Parmesan cheese.

This recipe is featured in Oxmoor '30 Minutes to Cook' cookbook.

* My way - I use 2 pkgs. of fresh mushrooms, sliced. I also use fettuccini or linguini and do not use fresh parsley. In place of the grated Parmesan cheese I use Asiago cheese, freshly shredded. I use Cook's Brut Champagne, but you could use any you wish. I do not add salt or pepper while cooking, except where it asks for it in the pasta. I also put a little olive oil in the water before it boils. This dish is out of this world!!! Enjoy!


HOT AND CHEESY ARTICHOKE CRAB BAKE

~Submitted by Chris, NM

(I made this one up and entered it in a contest. Never heard back but it is good!) 

1 8 oz. pkg cream cheese, softened
1 5 oz. pkg fresh shredded parmesan cheese
1 4 oz. pkg fresh shredded swiss cheese
2 cans crabmeat, drained (or you may use fresh)
1 can artichoke hearts, drained and chopped
2 dashes dried thyme
2 dashes Old Bay
1/4 c. diced roasted sweet red peppers or pimentos

Blend 3 cheeses well. Add remainder of ingredients and blend well. Pour into quiche pan and spread out to cover the entire plate. Bake at 350 degrees for 50 to 60 minutes or till bubbly and light brown all over. Serve hot with your choice of snack crackers or lightly toasted French/Italian bread.


AJ'S LOW FAT BEEF STROGANOFF

~Submitted by Jim, TN

These recipes are from my great-nieces, ages 15 and 12, who are learning to cook. They love to "invent" new recipes with my wife's help. I hope that someone will enjoy these recipes as much as I have. 

(AJ is 15 years old. Last year she was in a cooking contest in Chicago and her team won.)

1 pound ground chicken or turkey 
1 pound ground beef 
2 cubes beef bouillon 
1 1/4 cups water 
1/4 cup finely diced onion 
1 1/4 cups canned mushroom 
2 cups skim milk 
3 tablespoon vinegar 
2 cups cooked noodles 

Pour milk into separate bowl. Add vinegar and let set 10 minutes or until milk sours. 

Mix turkey and beef together and brown in frying pan. Drain fat and rinse meat with hot water. Return mixture to frying pan on medium heat. Add bouillon, water, onions, mushrooms, and soured milk to meat mixture. Cook 5 to 10 minutes, or thoroughly heated. Serve over hot noodles. 

Serves 4. 

AJ likes to serve steamed broccoli as a side dish with this. 


TJ'S ZUCCHINI CASSEROLE

~Submitted by Jim, TN

(TJ is 12 years old.)

1/2 pound ground turkey 
1/2 pound ground beef 
1/4 cup diced onions 
1 teaspoon garlic salt 
4 cups zucchini, diced 
1 cup rice, cooked 
2 3/4 cups tomato juice 
2 tablespoons prepared mustard 

Preheat oven to 350 degrees. With cooking spray, lightly coat a 6 quart casserole dish. 

Mix turkey and beef together and brown in frying pan. Drain fat and rinse meat with hot water. Place meat mixture in casserole dish. Add remaining ingredients and stir well. Bake for 1 hour.


LAMB AND VEGGIE SOUP CHEZ DORINE
(c) Dorine Houston, 2006

~Submitted by Dorine S. Houston, Philadelphia, PA
Subscribe to a daily free recipe ezine, The Global Epicure 

This soup is nourishing and comforting in cold, damp weather. I created the recipe based on some soups I enjoyed during a recent trip to Ukraine. It is low in calories and high in nutrients while still being filling and satisfying.

1/2 head cabbage, sliced very thinly
2 carrots, sliced thinly or julienned
1 onion, cut in half vertically and sliced thinly
2 *fresh* beets, blanched, peeled and cut into tiny julienne strips
Lamb or mutton bones if available
6 whole black peppercorns
1 bay leaf
1 generous handful fresh dill, washed and chopped
3 quarts water
1 lb. lamb, cut into small cubes
1/4-1/2 cup malt or apple cider vinegar (even better use kvas if available)
Salt to taste
Plain yogurt
Fresh dill for garnish

Place veggies, lamb bones if using, pepper, herbs and water in a large soup over medium to medium-high heat. Bring to a boil. Reduce to a simmer and add lamb. Gently simmer for 60-90 minutes, until the meat is meltingly tender. Remove from heat and stir in vinegar or kvas. There should be a distinct sour taste. Add salt to taste. 

Serve with a dollop of yogurt on top and garnished with fresh parsley. Serve additional yogurt in a bowl so people cn stir in as much as they like. 

Makes 6-8 servings and freezes well (don't add yogurt until serving time). 

To make a whole meal of it, serve an assortment of pickled fish, tomatoes, cucumbers and eggplants, some dark whole grain rye bread (thickly sliced and not buttered) and sliced fresh tomatoes and cucumbers if available and good. For dessert have a fresh, crisp apple. Try it with a cup of steaming tea served without either sugar or milk. (To better enjoy unsullied tea if you are accustomed to additives, skip the cheap tea bags and get some really good *varietal*, not flavored, loose tea and brew it properly in a teapot. You will be amazed at the subtle differences in different varieties of tea.)


ITALIAN STYLE PORK CHOPS WITH SPAGHETTI SQUASH

~Submitted by Larry Holmes, Ontario, Canada

1 spaghetti squash (about 2 pounds)
2 large cloves garlic, minced
1 teaspoon salt
?? teaspoon dried rosemary, crumbled
?? teaspoon black pepper
4 rib pork chops (1 ?? pounds total)
1 medium-size onion, halved and sliced crosswise
3 medium-size zucchini (about 1 pound) halved lengthwise and then cut in 
??-inch-thick slices
1 can (28 ounces) chopped tomatoes with basil, garlic and oregano
?? teaspoon fennel seeds, crushed

Heat oven to 350?°F. Pierce squash in several places with long skewer. Place on baking sheet. Bake in heated oven 45 minutes or until knife-tender, turning squash over halfway through baking. Or, microwave on glass pie plate on HIGH for 15 minutes, turning over halfway through . Cover to keep warm.

Meanwhile, combine the garlic, ?? teaspoon salt, the rosemary and 1/8 teaspoon pepper in a cup. Rub the seasoning mixture over both sides of the pork chops.

Coat large nonstick skillet with nonstick cooking spray. Heat over medium-high heat. Add chop, brown 3 to 4 minutes on each side. Remove to plate; cover to keep warm.

Add onion and zucchini to skillet, saut?© 5 minutes. Add tomatoes, fennel seeds, ?? teaspoon salt and 1/8 teaspoon pepper. Bring to a boil. Add pork chops with any accumulated liquid to skillet. Cover; reduce heat and simmer 10 minutes.

Cut spaghetti squash in half. Remove and discard seeds. Scrape out strands of spaghetti squash with fork into a bowl. Serve with pork chops and zucchini tomato sauce.

Makes 4 servings.

Per serving: 377 calories; 15 g fat (5 g saturated); 30 g protein; 36 g carbohydrates; 7 g fiber; 1.681 mg sodium; 63 mg cholesterol


LITE FETTUCCINE ALFREDO

~Submitted by Larry Holmes, Ontario, Canada

1 box (1 pound) fettuccine
?? pound green beans, halved
1 large onion, halved, sliced
?? pound portabella mushroom caps, sliced
4 ounces Neufch??tel cream cheese (reduced-fat)
1 cup skim milk
1 teaspoon salt
?? teaspoon chopped garlic
?? teaspoon dried basil
?? teaspoon black pepper
1 jar (17 ounces) roasted red pepper,
drained and cut into strips
?? cup grated Parmesan cheese

Cook pasta following package directions; add beans during last 3 minutes.

Coat skillet with cooking spray. Heat over medium-high heat. Add onion, mushrooms; saut?© 8 minutes. Stir in cheese until it begins to melt. Add milk, salt, garlic, basil, black pepper, roasted pepper; simmer 2 minutes.

Drain pasta and beans. Toss with ???cream sauce??? and ?? cup Parmesan cheese. Top with remaining cheese.

Makes 6 servings.

Per serving: 340 calories; 9 g fat (4 g Saturated) 16 g protein; 54 g carbohydrates; 4 g fiber; 835 mg sodium; 24 mg cholesterol


CHICKEN MOLE

~Submitted by Larry Holmes, Ontario, Canada

2 ?? pounds chicken thighs with bone
?? teaspoon salt
?? teaspoon black pepper
1 large onion, chopped
1 large sweet green pepper, cored,
seeded and chopped
2 cloves garlic, chopped
2 tablespoons chili powder
?? teaspoon ground cinnamon
?? teaspoon ground cloves
1 can (14.5 ounces) chopped tomatoes
2 tablespoons reduced-fat peanut butter
2 tablespoons unsweetened cocoa powder
?? cup dark seedless raisins
2/3 cup uncooked white rice
2 cans (11 ounces each) Mexican corn, drained
2 scallions, trimmed, chopped

Remove and discard skin from chicken thighs. Sprinkle ?? teaspoon salt and 1/8 teaspoon pepper over both sides of chicken. Coat large nonstick skillet with vegetables cooking spray; heat over medium-high heat. Add chicken; saut?© until browned, 3 to 4 minutes each side. Remove chicken to plate.

Add onion, green pepper and garlic to skillet; saut?© 1 minute. Return chicken with any accumulated liquid from plate to skillet along with tomatoes, peanut butter, cocoa powder. Raisins and remaining salt and pepper. Bring to boiling; cover. Reduce heat; simmer 25 minutes, until chicken is cooked through, stirring occasionally and turning chicken over halfway through .

Meanwhile, prepare the white rice following the directions on the package, using about 1 ?? cups water. Stir the corn into the cooked rice; heat through. Serve chicken mole with rice. Garnish with scallions.

Makes 6 servings.

Per serving: 408 calories; 11 g fat (3 g saturated); 29 g protein; 51 g carbohydrates; 7 g fiber; 863 mg sodium; 77 mg cholesterol.


TURKEY ROULADE WITH ROASTED SWEET POTATOES

~Submitted by Larry Holmes, Ontario, Canada

Turkey:
1 small onion, finely chopped
1 large rib celery, finely chopped
1 small sweet potato, peeled, shredded
1 Granny Smith apple, peeled, cored and shredded
1 teaspoon curry powder
?? teaspoon salt
?? cup seedless raisins
1 boneless, skinless turkey breast half (about 2 pounds)

Sweet Potatoes:
2 ?? pounds sweet potatoes, peeled, cut into ??-inch cubes or wedges
1 teaspoon curry powder
?? teaspoon salt
1/8 teaspoon black pepper

Sauce:
1 tablespoon all-purpose flour
?? cup apple juice
1 cup chicken broth

Turkey: Coat large skillet with cooking spray. Heat over medium-high heat. Add onion, celery; saut?© 5 minutes. Add potato, apple, curry powder and salt; saut?© 3 minutes. Remove from heat; add raisins. Cool

Heat oven to 375?° F. Cut 5 pieces kitchen string, 12 inches each. Place turkey breast flat on work surface. Starting from long side, cut horizontally in half, but not all the way through. Open turkey breast like a book. Spread stuffing evenly over turkey, leaving ??-inch border all around edge. Starting with a narrow end, roll turkey with stuffing, jelly-roll style. Tie the roulade securely with the pieces of string, spacing them at equal intervals. Place seam side down, on rack in roasting pan. Add 1 cup water to pan.

Bake in 375?°F oven about 1 hour, until internal temperature of turkey reads 160?° on instant thermometer.

Sweet Potatoes: Meanwhile, coat shallow roasting pan with cooking pray. Toss potatoes with curry powder, salt, pepper in large bowl. Spread in pan. Place in oven after turkey has cooked 20 minutes.

When turkey reaches temperature and potatoes are tender, remove pans from oven. Let turkey stand 10 minutes; keep potatoes warm.

Sauce: Nix flour and juice in cup until smooth. Bring broth to boiling in saucepan. Stir in juice mixture until smooth. Boil for 1 minute, until thickened. Strain if necessary.

Slice turkey into 16 slices. Serve with sweet potatoes and sauce.

Makes 8 servings.

Per serving: 320 calories; 2 g fat (0 g saturated); 33 g protein; 44 g carbohydrates; 4 g fiber; 484 mg sodium; 83 mg cholesterol.


HONEY SCALLOPS WITH COUSCOUS

~Submitted by Larry Holmes, Ontario, Canada

1 lemon
?? cup honey
?? cup Dijon mustard
1 pound sea scallops (about 20)
1 package (5.7 ounces) herb-flavored couscous
1 cup packed baby spinach leaves, sliced
4 (10-inch) metal skewers

Grate rind from lemon to make 1 teaspoon. Halve lemon; squeeze lemon to make 1 tablespoon lemon juice. Stir together the lemon juice, honey, and mustard in a medium-size bowl. Add the scallops; toss to coat. Cover and refrigerate for 20 minutes.

Heat broiler

Prepare the couscous following the package directions, but omitting the oil; when you add the couscous to the boiling water, add the spinach and lemon rind also.

Thread the scallops onto the metal skewers, dividing equally. Pour the remaining marinade into a small saucepan; boil the marinade for 3 minutes.

Coat the broiler pan rack with nonstick cooking spray. Place the skewers on the boiler-pan rack.

Broil skewers about 3 inches from heat for 4 minutes per aide or until cooked through, basting with the marinade.

Equally divide the couscous among 4 dinner plates, top each with the scallops.

Makes 4 servings.

Per serving: 266 calories; 3 g fat 0g saturated); 10 g protein; 47 g carbohydrates; 2 g fiber; 713 mg sodium; 18 mg cholesterol


PEACH CORN-BREAD MUFFINS

~Submitted by Larry Holmes, Ontario, Canada

1 ?? cups all-purpose flour
1 1??™2 cups yellow cornmeal
2/3 cup sugar
2 teaspoons baking powder
1 teaspoon salt
?? teaspoon baking soda
14 teaspoon cayenne pepper
1 cup buttermilk
?? cup vegetable oil
2 eggs
3 tablespoons chopped jalape?±o chile (about 1 large)
1 can (15.8 ounces) cling peaches, drained, chopped

Heat oven to 400?°F. Coat 18 mini bundt muffin cups (about 2 ?? inches across) or plain mini muffin cups (2 ?? x 1 ?? inches) with nonstick spray.

Mix flour, cornmeal, sugar, baking powder, salt, baking soda and cayenne in large bowl. Whisk buttermilk, oil, eggs and jalape?±o in medium-size bowl.

Make well in center of flour mixture. Add egg mixture all at once to well; add peaches to well. Stir liquid into flour mixture just until combines and flour mixture is evenly moistened. Spoon ?? cup batter into each muffin cup.

Bake in 400?° oven17 minutes, until lightly browned. Let cool in cups on rack 5 minutes. Turn out onto rack; let cool.

Makes 18 muffins.

Per muffin: 180 calories; 7 g fat (1 g saturated); 3 g protein; 29 g carbohydrates; 1 g fiber; 220 mg sodium; 24 mg cholesterol.


SIZZLING SEAFOOD PROVENCAL

~Submitted by Larry Holmes, Ontario, Canada

2 6-ounce red snapper fillets
1 8-ounce scrod or cod fillet
8 ounces large shrimp
1 dozen small mussels
1 dozen littleneck clams
2 tablespoons olive oil
2 garlic cloves, thinly sliced
1 large onion, chopped
1 small fennel bulb (about ?? pound) cut into thin strips
1 teaspoon salt
?? teaspoon dried tarragon leaves
?? teaspoon ground black pepper
1 28-ounce can tomatoes, drained
1 8-ounce bottle clam juice
1/3 cup white wine
?? teaspoon sugar
2 tablespoons chopped parsley
parsley sprigs for garnish

Cut red snapper and scrod fillets into 2-inich pieces. Shell and devein shrimp, leaving tail portion of shell on, if you like. With stiff brush, scrub mussels and clams enter running cold water to remove any sand, Remove bears from mussels. Set clams and mussels aside.

In 8-quart Dutch oven over medium heat, in 1 tablespoons hot olive oil, cook sliced garlic cloves, stirring frequently, until garlic is golden. With slotted spoon, remove and discard garlic. In oil remaining in Dutch oven over high heat, cook shrimp, stirring constantly, until shrimp are pink and nearly opaque throughout. With slotted spoon, remove shrimp to bowl.

In any drippings remaining in Dutch oven and remaining tablespoon hot olive oil over medium-high heat, cook onion, fennel, salt, tarragon and pepper, stirring frequently, until vegetables are golden and tender-crisp, about 10 minutes. Stir in tomatoes, clam juice, white wine and sugar. Over high heat, heat to boiling, using spoon to break up to break up tomatoes. Add mussels and clams. Reduce heat to low; cover and simmer 8 to 10 minutes until shells open.

Into shellfish mixture gently stir shrimp, red snapper and scrod. Over high heat, heat to boiling. Reduce heat to low; cover and simmer 3 to 5 minutes until fish is opaque throughout, stirring carefully to avoid breaking up fish. Stir in chopped parsley. Garnish with parsley sprigs.

Makes 6 main-dish servings;

Each servings: 300 calories; 8 g fat; 140 mg cholesterol; 850 mg sodium


BLASTED CHICKEN 

~Submitted by Lou, FL

This is such a great recipe we do two at a time so we can be sure that we have left-overs.

Prepare a whole FRYER chicken (about 4 pounds is best) by washing it and rubbing a seasoning on it that you prefer. I just rub salt and pepper on my fryer. Place it in a baking pan about 9X13 inches that has been sprayed with Pam or something similar. Place the chicken breast side down in a 425 degree preheated oven. Center the chicken in the baking dish and DO NOT cover it. DO NOT open the oven door once you put it in to bake until 1 hour and 15 minutes has elapsed. Take it out and let it set about 10 minutes and take the chicken apart. It will be very brown and the juiciest chicken you have ever put into your mouth.

You must use only a FRYER or you will have a mess in your oven !!!

GUARANTEED....This is a TNT recipe and one you will all love and oh soooooo easy to make. We have tried it with different spices such as rosemary, lemon, garlic and a hot pepper (your choice) Our next will be with some kind of rub.


BLUEBERRY CRISP

~Submitted by Lou, FL

Now for my favorite berry recipe!!

FILLING
2 cups unsweetened blueberries, fresh or frozen, thawed and well-drained
1 tbsp flour
2 tbsp sugar ( I use Equal )

TOPPING
1/2 cup old fashioned oats, slow-cooking
1 tsp cinnamon
1 tbsp flour
1 tbsp brown sugar
2 tbsp butter, melted

Recipe Instructions:
Filling:
Toss together flour and sugar. Mix together with blueberries and place in a 9x9 inch glass baking dish.

Topping:
Mix all topping ingredients together. Sprinkle on top of blueberry filling. Bake at 350* for 45 minutes.

I eat this with fat free Cool Whip. YUM

Makes 6 servings.


BILL??™S FAVORITE CARROT CAKE
With Splenda 

~Submitted by Pam, OH

Pam found a carrot cake recipe (that she amended) and Bill loved it. Then she changed it again (not so good that time). She??™s learned her lesson - ???If it ain??™t broke, don??™t fix it!??? Here??™s the good recipe.

4 large eggs (room temperature)
1 3/4 cups Splenda
1 1/2 cups oil
2 cups all purpose flour
2 teaspoons baking soda
2 teaspoons cinnamon
2 Tablespoons ginger
1/2 teaspoon ground mustard
1/2 teaspoon nutmeg
1 cup chopped nuts
1/2 cup raisins
2 cups grated carrots

Preheat oven to 3500 F.

Beat eggs into sugar, add oil, flour, baking soda, cinnamon, ginger, mustard, and nutmeg. Mix well. Fold in the nuts, raisins, and carrots. (Use paddle instead of whip.) Pour batter into greased cake pan (I use an oblong cake pan, but 12??? round would be OK, too) and bake for about 45 minutes (until toothpick comes out clean). Using the mold, use 1/4 cup to fill each section. Bake 20 minutes. Cool on wire rack. Now you have the option of removing cake from the pan to ice it or to leave it in the pan and ice it. I ice this cake with a cream cheese icing. Use one package of softened cream cheese and add 1 1/2 - 2 cups Splenda and a Tablespoon of vanilla extract and 1 stick softened butter and 1T half & half (or milk/cream) and beat until the right consistency To double batch: 3 cups Splenda, 2 pkgs. cream cheese; 2T vanilla; 2 sticks butter/ 1 to 2 T of 1/2 & 1/2 or milk or cream.


GINGER-SPICE TEA CAKE*

~Submitted by Pam, OH (From Barbara Forsythe) 

Makes one 9" cake; serves 6-8

1+1/2 cups bleached all-purpose flour
2 tsp baking powder
1 tsp baking soda (instead of ??)
1 tsp ground cardamom
1 tsp ground ginger
?? teaspoon ground white pepper
1cup sour cream at room temperature
2 eggs at room temperature
1/2 cup firmly packed light brown sugar (2/3 cup Splenda?® and ?? cup Sugar free Maple Syrup sweetened with Splenda?®)
1/2 cup plus 2 Tbsp granulated sugar (Splenda?®)
1 Tablespoon vanilla extract
1/3-1/2 cup fruit preserves at room temperature (apricot - sugar-free with Splenda?®)
1/3 cup thinly sliced crystallized ginger (ground ginger)

Preheat the oven to 350*F. Lightly grease and flour the bottom and sides of a 9" round cake pan.

In a large bowl, whisk the flour, baking powder, baking soda, salt, cardamom, ginger, and white pepper together. Set aside.

In a medium bowl, whisk the sour cream and eggs together until blended. Beat in the brown sugar, 1/2 cup granulated sugar, and vanilla. Stir the egg mixture into the flour mixture until just blended. Do not overbeat. Spread 3/4 of the batter into the prepared pan. With the back of a spoon, lightly spread the preserves over the batter. Spread the remaining batter evenly over the preserves. (Don't worry if a swirl of preserve shows through.) Lay the ginger slices over the top of the cake, leaving a 1" rim around the outside edge. Sprinkle the top with the remaining 2 Tbsp granulated sugar. (Splenda?®) Bake until the top is brown all over and the cake pulls away from the sides of the pan, 35-40 minutes. Transfer to a wire rack to cool for 20-30 minutes before slicing.

(Barb's Note: Next time I make this I'll use less ground white pepper. It leaves kind of a bite, especially while the cake is still warm. Also, I found that this cake actually tastes better the next day.)

*from "The New Tea Book," by Sara Perry


ANNIVERSARY CHICKEN

~Submitted by Suzy-Q, TX, soon to be back in FL

1 teaspoon canola oil (original calls for vegetable oil)
2 skinless, boneless chicken breast halves
2-1/2 tablespoons lite teriyaki basting sauce (lower fat)
2-1/2 tablespoons lite Ranch-style salad dressing (lower fat)
1/3 cup shredded reduced-fat sharp Cheddar cheese (lower fat)
1 green onion, chopped
1-1/2 teaspoons bacon bits (I used crumbled turkey bacon for even less fat)
1 teaspoon chopped fresh parsley, for garnish (I use cilantro, better flavor)

DIRECTIONS:
Preheat oven to 350 degrees F (175 degrees C).

In a large skillet, heat oil over medium-high heat. Add chicken breasts, and saut?© 4 to 5 minutes each side, until lightly browned.

Place browned chicken breasts in a baking dish. Brush with the teriyaki sauce, then spoon on salad dressing. Sprinkle with cheese, green onions, and bacon bits (or turkey bacon crumbled into bits.) Bake for 25 to 35 minutes, or until chicken is no longer pink and juices run clear. Garnish with parsley and serve.

Source: I'm sorry, I don't have the source marked.


DEEP DISH PIZZA QUICHE

~Submitted by Suzy-Q, TX, soon to be back in FL

4 ounces cream cheese, softened*
4 large eggs
1/3 cup heavy cream*
1/4 cup parmesan cheese
1/2 teaspoon Italian seasoning
2 cups pizza cheese, shredded
1/4 teaspoon garlic powder
1/2 cup pizza sauce (no sugar and low carb)
1 cup mozzarella cheese, shredded

1. Beat together cream cheese and eggs till smooth.
2. Add cream, parmesan cheese and spices.
3. Spray a 9-inch or larger glass baking dish with oil.
4. Put the cups pizza cheese in dish and pour egg mixture over it.
5. Bake at 375 degrees for 30 minutes or until eggs are set.
6. Spread on pizza sauce, mozzarella cheese and favorite toppings.
7. Bake until bubbly and browning.
8. Let stand 10 minutes.
9. Serve.

Source: Carol, Newbies2SouthBeachDiet@yahoogroups.com

Instead of Heavy cream, use fat free half and half, use light cream cheese. Carol


CRUSTLESS CHEESE QUICHE

~Submitted by Suzy-Q, TX, soon to be back in FL

Olives and zesty chilies add dash to the rich flavor of a pie shared by Beverly G. of Candler, North Carolina. With no crust, it??™s easy to prepare.

2 cups small-curd cottage cheese
2 cups (8 ounces) shredded Monterey Jack cheese
2 cups (8 ounces) shredded cheddar cheese
4 eggs, lightly beaten
2 tablespoons butter or margarine, melted
2 tablespoons chopped ripe olives
1/2 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon salt
Chopped tomatoes
Additional chopped olives

In a bowl, combine the first seven ingredients. Combine flour, baking powder and salt; add to the cheese mixture and mix well. Transfer to a greased 9-in. pie plate. Bake at 400?° for 15 minutes. Reduce heat to 350?°; bake 30 minutes longer or until a knife inserted near the center comes out clean. Garnish with tomatoes and olives.

Yield: 6-8 servings.

Source: Newbies2SouthBeachDiet@yahoogroups.com


BEAN CAKE

~Submitted by Suzy-Q, TX, soon to be back in FL

1 15 oz. can black beans (drained & rinsed)
1 cup eggbeaters (or 4 eggs)
1 cup Splenda
3 Tbsp. baking cocoa
1 tsp. baking powder
2Tbsp oil
1 tea Vanilla.

Mix all in blender - pour into 8x8 glass pan sprayed with Pam.

Bake at 350 degrees for 35-40 minutes.

Source: Newbies2SouthBeachDiet@yahoogroups.com


UNCLE BILL??™S OVEN RACK BAKED POTATOES

~Submitted by Bill, Burnaby, B.C.

Servings 4 to 6

4 large bakers potatoes, peeled
?? cup melted butter
?? cup plain yogurt or sour cream
?? cup finely chopped green onions or chives

Preheat oven to 450 F.

If you are using young potatoes or potatoes with a clean skin, DO NOT PEEL, just scrub well. Slice potatoes lengthwise to about ????? thick slices, trying to keep them as equal as possible for even baking.

Place sliced potatoes in a large bowl, cover with cold water and let sit for about 5 minutes. Drain and pat slices dry on paper toweling. DO NOT RUB POTATOES WITH ANY OILS OR BUTTER. Place slices directly on the middle rack in oven. Bake in preheated 450 F oven for 20 minutes.

Turn potato slices over and continue to bake for another 15 minutes or until cooked.

Remove potato slices into a large bowl. Drizzle melted butter over slices and gently turn to coat.

Serve with additional melted butter, a dollop of yogurt or sour cream and a sprinkling of chopped green onions or chives.

NOTE: If desired, you may wish to sprinkle the potato slices with granulated garlic powder before baking. The slices will puff up and turn a nice medium brown when baking.


BANANA-PINEAPPLE BREAKFAST SHAKE

~Submitted by Treva, Eastern TN

Source: Diabetic Cooking Magazine

2 cups plain fat-free yogurt
1 (8-oz.) can crushed pineapple in juice, undrained
1 ripe medium banana
8 packets sugar substitute
1 cup ice cubes1 teaspoon vanilla
1/8 teaspoon ground nutmeg

Fresh pineapple slices, for garnish (optional)

Place all ingredients in blender. Cover; blend until smooth. Pour into 4 serving glasses. Garnish with pineapple slices, if desired.

Nutrients per Serving: Calories 140 (2% of calories from fat); Total Fat 1g; Protein 8g; Carbohydrate 27g; Cholesterol 2mg; Sodium 95mg; Dietary Fiber 1g; Saturated Fat 1g; Calcium 253mg; Folate 23mg; Iron 0.3mg; Potassium 489mg; Vitamin A 7; Vitamin C 9mg; Vitamin E 0.1mg

Dietary Exchanges: 1/2 Milk, 1 & 1/2 Fruit 


LOW FAT BEEF AND BEAN BAKE

~Submitted by Treva, Eastern TN

This is an easy-to-prepare Mexican-style family dish that's low in fat and high in fiber. Be sure to use extra-lean ground beef and reduced fat cheese, though.

8 ounces extra-lean ground beef
1/2 yellow onion, chopped
1 jalapeno pepper, chopped
2 tsp ground cumin
1 (15.5 oz) can pinto beans, drained
1 (14.5 oz) can no-salt added tomatoes, drained
1 tbsp no-salt-added tomato paste
3 (8-inch) corn tortillas
1/2 cup reduced fat shredded Mexican cheese blend

Preheat oven to 350 degrees. Spray a large nonstick skillet with cooking spray and heat on medium-high. Crumble beef and cook until no longer pink, about 5 minutes. Add onion, jalapeno pepper and cumin and cook until onion has softened. Stir in pinto beans, tomatoes and tomato paste; break up tomatoes and simmer for 10 minutes. Spray a 9-inch pie plate with nonstick cooking spray. Place one tortilla on the bottom. Spoon one half the beef and bean mixture on top. Place the second tortilla on top, followed by rest of beef and bean mixture. Place third tortilla on top and sprinkle with cheese. Bake for 15 minutes. Cut into wedges to serve. 

Serves 4.
Per Serving: Calories 295, Calories from Fat 61, Total Fat 6.8g (sat 3.4g), Cholesterol 45mg, Sodium 684mg, Carbohydrate 34.6g, Fiber 13.7g, Protein 23.9g 


SHEPHERD'S PIE

~Submitted by Treva, Eastern TN

This a low fat take on a classic English dish. Shepherd's Pie was traditionally made with leftover meat--usually lamb or beef. This is a recipe that can be made ahead and frozen for later use. I often prepare it one day and use it the next. If you want to reduce the fat content further, use only 3/4 pound of beef and add an extra cup of vegetables--more peas or some sweet corn. 

Source: About Low Fat Cooking.

Prep Time : 20 min., Cook Time : 50min

1 tbsp canola oil (I use olive oil)
1 medium onion, finely chopped
2 large carrots, chopped
1 pound extra-lean ground beef
2 tbsp Worcestershire sauce
2 tbsp no-salt-added tomato paste
2 tsp dried mixed herbs
1 cup fat-free, reduced sodium beef broth
1 cup frozen peas

For the Topping:
2 pounds Yukon Gold potatoes, peeled and cut into 1 & 1/2-inch pieces
1/2 cup fat-free milk
1 tbsp light butter 

In a large pot, heat canola oil (or olive oil) on medium-low heat. Saut?© onions and carrots until softened. Turn up heat to medium-high and add beef; cook until no longer pink. Add Worcestershire sauce, tomato paste, herbs and broth. Reduce heat and simmer uncovered for 15 minutes. Add peas, then simmer 5 minutes more. 

Tip: If sauce seems too watery for your liking, combine 1 tsp of cornstarch into 1/8 cup of water and stir into beef mixture. 

While sauce is simmering, bring a large pot of water to boil. Add potatoes, reduce heat to a simmer and cook until tender, about 15-20 minutes. Drain water. Add milk and light butter. Mash with a potato masher until smooth. Season if you like. 

Pour sauce into an 11-inch by 7-inch baking dish and allow to cool slightly. Top with potato. 

Bake in a preheated 400 degree oven for 20-25 minutes. 

Serves 6. 

Per Serving: Calories 322, Calories from Fat 67, Total Fat 7.6g (Sat 2.8g), Cholesterol 49mg, Sodium 260mg, Carbohydrate 41.2g, Fiber 5.7g, Protein 22.5g 


TURKEY CHILI

~Submitted by Treva, Eastern TN

This low fat turkey chili is an ideal family supper. It's hearty, healthy and easy to prepare. Serve with a dollop of fat-free yogurt or sour cream on top.

1 tbsp olive oil
1 large onion, finely chopped
1 red bell pepper, seeded and chopped
1/2 stick of celery, chopped
2 garlic cloves, minced
3/4 pound 99% fat-free ground turkey
2 tbsp chili powder
2 tsp ground cumin
1/2 tsp oregano
1/2 tsp ground coriander
1 (14 & 1/2 oz) can crushed tomatoes
1 (8 oz.) can tomato sauce, no salt added
1 (15 oz,) can black beans, rinsed and drained
4 tbsp fat-free sour cream or yogurt
4 tbsp fresh chopped cilantro (optional)

Heat oil in a large Dutch oven. Add onion, celery, chopped pepper and garlic. Cook for 5 minutes or until onions are translucent. Crumble the turkey into the pan, breaking it apart with a wooden spoon. Cook for about 5 minutes or until no longer pink. Stir in chili powder, cumin, coriander and oregano. Add in tomatoes and tomato sauce, and simmer for 10 minutes, stirring occasionally. Add beans, mix well and cook on low heat for a further 5-10 minutes. 

Ladle into bowls. Add a dollop of fat-free sour cream or yogurt on top, plus some fresh chopped cilantro if you have it. 

Serves 4.

Per Serving: Calories 298, Calories from Fat 51, Total Fat 5.7g (sat 0.6g), Cholesterol 35mg, Sodium 440mg, Carbohydrate 32.9g, Fiber 10.2g, Protein 28.8g 


SPICY BAKED TROUT

~Submitted by Treva, Eastern TN

Bake the fish with only a small amount of oil, and enjoy a heart-healthy Tex-Mex meal.

2 pounds trout fillet, cut into 6 pieces*
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) 

*any kind of fish can be used 

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 


30 MINUTE ALMOND CHICKEN

~Submitted by Treva, Eastern TN

8 boneless skinless chicken thighs
1/4 cup Kraft Zesty Italian Dressing
1 cup chicken broth
2 cups green beans, trimmed, halved
1 cup Minute White Rice, uncooked
1/4 cup Planters Sliced Almonds 

TOSS chicken with dressing in resealable plastic bag. Add chicken with dressing to large nonstick skillet on medium-high heat; cook 4 min. on each side or until browned.

STIR in broth; bring to boil. Cover. Simmer 10 min. Add beans; cook 5 min. or until chicken is cooked through.

REMOVE chicken from skillet. Add rice and almonds. Remove from heat; cover. Let stand 5 min. Serve chicken over rice mixture.

Makes: 4 servings

Nutrition (per serving): Calories 400, Total Fat 19 g, Saturated fat 4 g, Cholesterol 100 mg, Sodium 560 mg, Carbohydrate 24 g, Dietary fiber 3 g, Sugars 2 g, Protein 32 g, DV Vitamin A 10 %, DV Vitamin C 8 %, DV Calcium 6 %, DV Iron 20 % 

Source: Kraft Kitchens