Good morning and welcome to the last of our Lighten Up! theme recipes. We have some great ones, too. You'll notice this is being delivered a little late today. I had internet problems last night and this morning. I believe the cable service around here has taken on almost human qualities! Yes, it stayed out all Saturday night and slept in on Sunday morning. Of course, it could be the weather, as the temperature is unseasonably cold here in Texas. Regardless, the connection is finally up and we have recipes galore for those of us desiring to lighten up on the calories and fat content. Our current theme of Slow Cooker Recipes is going well and I hope you will send some recipes in to share. Sharing is what A to Z Recipes is all about.

I will see you again on Wednesday as our pal Linda in Michigan will be taking her computer to the shop for a "dusting and cleaning". I am working on gathering some recipes that some of you have shared with me. It will be a great issue but we will miss our Wednesday offerings from Linda. Have a great day!

"Recipes are like poems; they keep what kept us. And good cooks are like poets; they know how to count."
Henri Coulette

The Other Ten Other Commandments... 

Shared by Carol, Upstate NY

1. Thou shall not worry needlessly about mistakes. You aren't unworthy or incapable just because you made some mistakes. Remember that mistakes are necessary for growth. 

2. Thou shall not control things. Your way is not always the best way. Remain open-minded, and don't worry if things don't go as expected. 

3. Thou shall not blame others. Don't make others responsible for your happiness. You are in control of your happiness, and you can choose to make the day a positive one. 

4. Thou shall not worry. Don't worry about the things that you can't change or have no control over. Have faith that storms never last long and tomorrow will be brighter. 

5. Thou shall never surrender. You must try to climb that hill even when it seems too steep. No matter how difficult the task seems, it's better to try than to wonder if you could have succeeded. 

6. Thou shall grow. Never think that you have to stay where you are in life. Every new day offers an opportunity for change. 

7. Thou shall not judge others harshly. Try to accept other people for who they are. Just because someone is different from you, doesn't mean they are inferior. Everyone was created in God's image. 

8. Thou shall not fret over other's opinions. Not everyone will like you, and some people will criticize you, but you must not feel unworthy. You need no one's approval to be you. 

9. Thou shall not doubt your ability. You should always have faith in yourself. Refuse to give the negative voice in your head an audience. 

10. Thou shall not fix the world. It's good to help others, but remember that you can't fix everyone's problems.

Low-fat Ingredient Substitutions

Shared by Treva, Eastern, TN

Bacon 
Canadian bacon, turkey bacon or lean ham 

Butter 
Reduced-calorie margarine or margarine made with safflower, soybean, corn, canola, or peanut oil 

Chocolate, unsweetened (1 oz)
3 tablespoons unsweetened cocoa plus 1 tablespoon margarine 

Cream Cheese 
Nonfat or light process cream cheese, Neufch??tel cheese 

Egg (per egg)
1/4 cup egg substitute or 2 egg whites 

Fudge Sauce 
lowfat chocolate syrup 

Ground Beef 
ground turkey 

Ice Cream 
Nonfat or lowfat frozen yogurt, sherbet or sorbet 

Oil 
safflower, soybean, corn, canola, or peanut oil in reduced amount 

Shortening 
soybean, corn, canola, or peanut oil in amount reduced by one-third 

Sour Cream 
yogurt 

Whipped Cream 
Whipped evaporated skimmed milk (chilled) 



Some Healthy Mixes to fix ahead and store for quick fix meals:

Shared by Treva, Eastern TN

Taco Seasoning:

1 cup dried minced onion
1/3 cup chili powder
2 tablespoons cumin (I actually add an extra tablespoon-we love cumin)
4 teaspoons crushed red pepper
1 tablespoon oregano
4 teaspoons garlic powder
2 teaspoons onion powder

Combine all ingredients and store in a cool, dry place.

When you're using for Mexican dishes, use about 1 tablespoon or so per 1 pound ground beef, or chicken or beans. More if you like the extra flavor.

Noodle Mix
1 cup instant nonfat dry milk
2 tablespoons grated romano cheese
1/4 cup dried minced onion
1 tablespoon garlic powder
1/4 teaspoon white pepper

Combine ingredients and store in a sealable container or zipper topped plastic bag. This will keep for 2 months in the pantry, however, I would personally store in the fridge because of the cheese; plus it will last longer. Mark the date on the zipper topped bag with your Sharpie pen. This recipe doubles and triples well.

To Use: combine 1/4 cup mix with 2 tablespoons melted butter and 1/4 cup milk. Toss with 8 ounces pasta (cooked).

Homemade Shake and Bake

1 cup bread crumbs
1/2 cup flour
2 teaspoons garlic powder
2 teaspoons poultry seasoning
1 teaspoon paprika
salt and pepper to taste

Combine ingredients and store in a sealable container or zipper topped plastic bag. This will keep up to 4 months in the pantry, depending on the humidity (you may just want to keep it in the freezer). This recipe will also double or triple well.

To Use:
Preheat oven to 375 degrees. Place one cup mix in a plastic bag.
In a bowl, mix an egg and 1/2 cup of milk. Dip chicken pieces one at a time in the milk mixture, then shake one at a time in the plastic bag.
Place on a baking pan and bake for appropriate time (depending on the chicken you're using-as a little as 20 minutes or up to an hour for
bigger, bone-in pieces).

Homemade Flavored Rice Mixes

4 cups uncooked rice (I always use brown rice)
1 envelope dry onion soup mix
1 teaspoon garlic powder

Combine all ingredients together and store in a zipper topped plastic bag or sealable container. This will keep up to 4 months if stored in a cool, dark and dry place. With brown rice, you may want to keep it in the freezer.

To Use: Mix 1 cup mix with 2 cups water. Bring to a boil, lower heat,
place lid on rice and simmer till liquid is completely absorbed, about 20 minutes or more. Check if you need to. (I would add an extra half cup liquid for the brown rice)

Variations:
To make Vegetable Rice Mix, substitute an envelope of vegetable soup mix.
To make Spanish Rice Mix, substitute 1/2 cup Taco Seasoning (see recipe above) for envelope of onion soup.

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~

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 d-i-e-t programs, low carb lifestyles, and diabetic d-i-e-t-s. 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.
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Retirees

Shared by Rusty, FL

Q. When is a retiree's bedtime?
A. Three hours after he falls asleep on the couch.

Q. How many retirees to change a light bulb?
A. Only one, but it might take all day.

Q. What's the biggest gripe of retirees?
A. There is not enough time to get everything done.

Q. Why don't retirees mind being called Seniors
A. The term comes with a 10% percent discount.

Q. Among retirees what is considered formal attire?
A. Tied shoes.

Q. Why do retirees count pennies?
A. They are the only ones who have the time.

Q. What is the common term for someone who enjoys work and refuses to retire?
A. NUTS!

Q. Why are retirees so slow to clean out the basement, attic or garage?
A. They know that as soon as they do, one of their adult kids will want to store stuff there.

Q. What do retirees call a long lunch?
A. Normal

Q. What is the best way to describe retirement
A. The never ending Coffee Break.

Q. What's the biggest advantage of going back to school as a retiree?
A. If you cut classes, no one calls your parents.

Q. Why does a retiree often say he doesn't miss work, but misses the people he used to work with?
A. He is too polite to tell the whole truth.


Greeks vs. Italians

Shared by Lou, FL

A Greek and an Italian are sitting in a Starbuck's one day discussing who has the superior culture. Over triple lattes, the Greek says, "Well, we have the Parthenon." Arching his eyebrows, the Italian replies, "We have the Coliseum." The Greek retorts, "We Greeks gave birth to advanced mathematics." The Italian, nodding agreement, says, "But we built the Roman Empire." And so on and so on until the Greek comes up with what he thinks will end the discussion. With a flourish of finality he says, "We invented s-e-x!"

The Italian thinks for a couple of seconds and replies quietly, "That is true, but it was the Italians who introduced it to women!"


Helpful Information

Shared by Don G., GA

Ladies, you're in good shape as long as you can still touch your toes...
Just remember, using your boobs doesn't count.

And guys, always remember to get something every day from the four basic food groups:
Canned, frozen, fast and takeout.

QUINOA PILAF
(pronounced Keenwa)

~Submitted by Shirley, WA State

Adapted from Diabetic Living by BH&G.

1 c. veg. broth or chicken broth
1/2 quinoa, rinsed
1 1/2 c. frozen peas, thawed
1/4 c. green onions, chopped
1 tomato, chopped
1/2 c. cilantro chopped
3 Tbl. lime jice
1 Tbl. soya sauce
ground pepper and Tabasco sauce to taste

Place the broth in a saucepan and bring to a boil. Add the quinoa. Cover, reduce heat and simmer for 10 minutes or untill all liquids is absorbed. Remove from heat and set aside. Combine the peas, green onions, tomato, and the cilantro. Add the cooked quinoa and mix well. Add the remaining ingredients and toss well. Serve warm or cold. If eating cold, add the peas just befor serving.

Makes 4 servings, each with 120 calories and 0 grams of fat.


CHICKEN CHOP SUEY

~Submitted by Shirley, WA State

Adapted from Diabetic Living by BH&G.

1 lb. skinless, boneless chicken breast, cut in thin strips
( 2 c. cook cubed chicken or turkey will work)
2 c. sliced celery
1 c. sliced onion
1 c. sliced red bell pepper
1/2 c. slice thin carrots
1 c. chicken broth
1 Tbl. soy sauce
2 1/2 Tbl. cornstarch
1/4 tsp. ginger
1 Tbl. molasses
1/4 c. water
1 1/2 c. fresh bean spouts

Spray a large frying Pam with Pam and brown the chicken. Add celery, onions, carrots, red bell pepper, broth and soy sauce. Cover and simmer for 5 to 8 min. Meanwhile, mix cornstarch, ginger, molasses and water. Stir into hot mixture and cook until thickened. Add bean sprouts and heat thoroughly. Serve over noodles or brown rice.

Makes 4 servings, 200 calories each, 3 grams fat.


SPICY SHRIMP PASTA

~Submitted by Shirley, WA State

Adapted from Diabetic Living by BH&G.

A complete dinner in just minutes

2 c. uncooked corkscrew pasta
2 c. broccoli, chopped into bite size pieces
2 c. fresh or frozen shrimp, cleaned
3/4 c. orange juice
1/2 c. low-fat sour cream
1 Tbl. olive oil
Cajun or garlic pepper seasoning

Cook the pasta as directed on the package and rinse with warm water. Heat oil in large frying pan and stir-fry broccoli for 2 min. Add Shrimp and heat until shrimp has turned pink. Remove from heat. In a bowl, combine orange juice, sour cream and Dijon mustard. Toss pasta, broccoli and shrimp with the sauce. Season with Cajun or garlic pepper.

Makes 4 servings, each with 250 calories and 8 grams of fat.


GREEN BEANS VINAIGRETTE

~Submitted by Jean, FL

This is a pretty dish and a tasty one, while still being pretty low cal.

Makes 4 Servings

3 1/4 cups cut green beans (2" pieces) or
2 14 1/2 oz cans, drained 
1 teaspoon olive oil 
3 garlic cloves, minced 
1/2 cup canned crushed tomatoes 
1/4 cup mixed vegetable juice 
1 tablespoon red wine vinegar 
1 teaspoon minced fresh oregano, or 1/2 teaspoon dried leaves 
1 teaspoon minced fresh marjoram, or 1/2 teaspoon dried leaves 
1/2 teaspoon salt 
1/4 teaspoon freshly ground black pepper 
1/4 teaspoon granulated sugar

If using fresh beans, cook in large pot of boiling water, 4 minutes, tender-crisp; Drain. Rinse under cold running water 1 minute; drain well. Set aside.

In large nonstick skillet, heat oil; add garlic. Cook over low heat, stirring frequently, 1 minute. Stir in broth, tomatoes, juice, vinegar, oregano, marjoram, salt, pepper and sugar; bring to a boil. Reduce heat to low; simmer 5 minutes. Transfer tomato mixture to large bowl. Add green beans; toss to mix well. Marinate 1 hour at room temperature before serving.


LIGHT LEMON CUSTARD

~Submitted by Jessica, Corfu, Greece

1 teaspoon unflavored gelatin
3 tablespoons dry white wine

2 eggs
1/2 cup sugar
1/2 cup nonfat milk
1/3 cup fresh lemon juice
1 teaspoon grated lemon peel
4 thin lemon slices
4 small fresh mint sprigs

Sprinkle gelatin over wine in small bowl. Let stand 10 minutes to soften. Whisk eggs and sugar to blend in heavy small saucepan. Mix in nonfat milk then lemon juice and peel. Stir over medium-high heat until mixture thickens slightly and just come to boil. Remove from heat; immediately mix in gelatin mixture. Stir until gelatin dissolves. Divide custard among four 1/2-cup ramekins or custard cups. Chill until set, about 2 hours. (Can be prepared 2 days ahead.) Garnish each with lemon slice and mint sprig and serve. 

Serves 4.
Per serving: calories, 160; fat, 3 g; sodium, 49 mg; cholesterol, 107 mg

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


GRILLED SALMON WITH TOMATO-OLIVE SALSA

~Submitted by Jessica, Corfu, Greece

[This salmon is also great with lemon cream: Mix 2/3 cup sour cream with 2 tablespoons fresh lemon juice.]

1 1/2 cups diced seeded plum tomatoes (about 10 ounces)
6 tablespoons olive oil 12 Kalamata olives or other brine-cured black olives, pitted, chopped
1/4 cup chopped fresh basil
2 tablespoons drained capers
2 large garlic cloves, minced
1 shallot, finely chopped

6 6-ounce salmon fillets

Combine tomatoes, 4 tablespoons oil, olives, basil, capers, garlic, and shallot in medium bowl; stir to blend. Season salsa to taste with salt and pepper. Refrigerate at least 15 minutes and up to 2 hours.

Prepare barbecue (medium-high heat). Brush salmon with remaining 2 tablespoons oil; sprinkle with salt and pepper. Grill salmon until just opaque in center, about 4 minutes per side. Transfer salmon to plates. Top with salsa.

Makes 6 servings.

Source: Bon App?©tit Too Busy To Cook? - July 2001


GRILLED PEACH AND RED BELL PEPPER SALSA

~Submitted by Jessica, Corfu, Greece

2 tablespoons olive oil (preferably extra-virgin)
2 tablespoons finely chopped fresh basil
1 tablespoon finely chopped fresh mint
1 garlic clove, pressed
2 large firm but ripe peaches (about 1 pound), halved, pitted

1 large red bell pepper, quartered, seeded
1 tablespoon cider vinegar

Prepare barbecue (medium-high heat) or preheat broiler. Mix oil, basil, mint and garlic in small bowl. Season to taste with salt and pepper. Lightly brush cut side of peaches with half of oil mixture.

Grill or broil peaches, cut side only, until light brown, watching closely to avoid burning, about 2 minutes. Cool peaches. Grill or broil pepper, peel side only, until charred, about 8 minutes. Place pepper in paper bag; let stand 10 minutes. Peel pepper. Cut peaches and pepper into 1/2-inch pieces. Transfer to medium bowl. Add vinegar and remaining half of oil mixture. Season salsa to taste with salt and pepper, toss gently to blend. (Can be prepared 2 hours ahead. Cover and refrigerate.)

Makes about 2 1/4 cups.
Per 1/3 cup serving: calories, 56; total fat, 4g; saturated fat, 0.5; cholesterol, 0

Source: Bon App?©tit - July 1996


LOW-FAT BEEF VEGETABLE SOUP

~Submitted by Pat, Auburn, WA

1/2 pound ground beef (the leaner the better)
1/4 cup chopped green pepper
1 medium onion, chopped
2 tbsp. flour
1 medium potato, peeled and diced
1 medium carrot, peeled and diced
2 tsp. salt
1/4 tsp. pepper
1-1/3 cups nonfat milk or 1-quart envelope nonfat dry milk
1/4 tsp. marjoram leaves

Brown beef lightly in 2-quart saucepan. Add green pepper and onion and saut?© 2 to 3 minutes. Stir in flour. Add next 4 ingredients and 2 cups water. Bring to boil and simmer, covered, 15 minutes or until vegetables are tender. Add 2 more cups water and whisk in dry milk. Add marjoram and heat.

Makes 1-1/2 quarts of soup.


LIGHT AND EASY CHICKEN & RICE CASSEROLE

~Submitted by Pat, Auburn, WA

1 cup rice
1 cup sliced celery
3/4 cup chopped onion
2 tbsp. margarine
2 tsp. parsley
salt and pepper
6 chicken breast halves, skinned and boned
1 can (10-3/4 oz.) cream of mushroom soup
1 cup nonfat yogurt
2 cups carrots, sliced julienne
paprika

Cook rice according to package directions.

Combine cooked rice and next 5 ingredients. Mix. Place into a lightly greased 13x9x2-inch baking dish. Top with chicken breasts.

Combine soup and yogurt; spoon over chicken breasts. Bake uncovered at 350?° for 30 minutes. Remove from oven, add carrots, top with paprika. Bake additional 15 minutes. 

Makes 6 servings.


HONEY MUSTARD SAUCE AND DIP

~Submitted by Pat, Auburn, WA

Honey: no cholesterol; no salt; no fat. 1/3 fewer calories than butter or margarine.

2 tbsp. light margarine
1 tbsp. cornstarch
1/4 tsp. turmeric
1/2 cup clover honey
1/4 cup vinegar
3 tbsp. mustard

Melt margarine in small saucepan; remove from heat. Add cornstarch and turmeric; mix well. Stir in remaining ingredients and mix well. Bring to a boil over medium heat, stirring constantly. Boil for 1 minute. Makes about 1 cup.

Use as a basting sauce for baked, broiled, or microwave seafood. Or serve as a sauce or dip for fish, turkey ham, turkey sausage, fish or chicken nuggets, or poached meats.


TACO SALAD

~Submitted by Helen, Fort Myers, FL

1 lb. ground turkey
1 pkg. taco seasoning mix
24 oz. cottage cheese
1 pkg Ranch dressing
1/2 head shredded lettuce
2 med. diced tomatoes
1 large diced onion
1-16 oz. pkg. shredded cheese

Brown Turkey in skillet (drain) then add taco seasoning mix & water according to package. Simmer until thick then spread in bottom of 9x13 pan sprayed with Pam & refrigerate to cool.

Meanwhile mix 24 oz. cottage cheese with the Hidden Valley Ranch Dressing in blender until smooth and place 1/2 of it on top of cooled meat mixture and place back in refrigerator.

Then cut up lettuce, tomatoes, and onions & layer on top then place shredded cheese on top.

Use rest of dressing mix for dip if you want to.


24-HOUR SALAD

~Submitted by Helen, Fort Myers, FL

In a 9x13 pan, layer the following:
1 head of shredded lettuce
1 cup thinly sliced celery
1 small onion chopped (red would look pretty)
1 can thinly sliced water chestnuts
1 box or small bag of frozen peas (not in butter)
2 cups 'real' mayonnaise (not Miracle Whip or salad dressing)

Spread the mayonnaise making sure it covers all edges of pan and completely seals salad. Cover with foil and refrigerate overnight.

Finish with layers of:

6 hard-boiled eggs, minced
3/4 cup cheddar cheese, shredded
1/2 lb crisp bacon diced


THREE-DAY D-I-E-T (revised)

~Submitted by Helen, Fort Myers, FL

FIRST DAY:
Breakfast: ?? grapefruit or 6 oz. Grapefruit juice, 1 slice dry toast, 2 tablespoon of peanut butter
Lunch: 4 oz. of dry tuna (water packed), 1 slice dry toast
Dinner: 2 slices (4oz.) of any type of meat, 1 cup of green Beans, 1 cup carrots, 1 small apple, 1 cup of Low-fat yogurt

SECOND DAY:
Breakfast: 1 egg, 1 slice dry toast, 1 banana
Lunch: 1 cup of cottage cheese, 5 saltine crackers
Dinner: 4 oz. Chicken skinless broiled, 1 cup broccoli, ?? cup carrots, 1 banana, ?? cup low-fat yogurt

THIRD DAY:
Breakfast: 5 saltine crackers, 1 oz. cheddar cheese, 1 apple
Lunch: 1 hard boiled egg, 1 slice dry toast
Dinner: 6.5 oz. dry Tuna (water packed) or any meat in same calorie count, 1 cup Carrots, 1 cup cauliflower, 1 cup melon, ?? cup low-fat frozen yogurt

This plan works by manipulating calorie consumption. It has very little to do with the foods themselves so you can go ahead and ignore the "rule" forbidding substitutions. You can freely swap equal-calorie items from the same food group-a pear for an apple for example or chicken for tuna.

On diet days, DRINK WATER, BLACK COFFEE OR TEA.... Add artificial sweetener or lemon if desired.

Follow the plan any three days a week; days need not be consecutive. Eat sensibly on your days off, choosing healthy foods and only eating until you feel full.

Because this plan is lower in calories than some experts recommend-an average of 968 per day-you should take a daily multivitamin and be sure to get your doctor's okay before you begin.


GROWN MEN COOK GREAT QUICHE

~Submitted by Angelique, TX

2 Pillsbury all ready pie crusts
1 Jimmy Dean sausage (mild or hot)
16 oz. light cream
8 eggs
6 green onions, chopped
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/2 tsp. salt
1/4 tsp. red pepper
6 oz. Swiss cheese, grated
1 (10 oz.) frozen Green Giant broccoli
1 (10 oz.) frozen Green Giant cauliflower
Parmesan cheese (optional)

Preheat oven to 350 degrees. Follow directions for pie crusts placing in two separate deep pie plates. In saucepan fry sausage on medium heat until brown. Stir well and chop sausage while cooking. Sprinkle sausage in bottom of each pie shell. Defrost broccoli and cauliflower in a microwave and chop in pieces. Sprinkle vegetables and green onions over sausage evenly. In blender, place 4 eggs, 8 ounces cream, 3 ounces Swiss and 3 ounces Cheddar and 1/4 teaspoon garlic powder, 1/4 teaspoon onion powder, 1/8 teaspoon red pepper, 1/4 teaspoon salt. Blend on medium for 15 seconds. Pour over one pie. Be sure to scrape all cheese from bottom
of the blender. Repeat process with remaining ingredients for second pie. Place in oven and bake for 35 to 40 minutes or until golden brown. Optional: Sprinkle top with Parmesan cheese after baking.

Serves 16.


HARD COOKED EGG CASSEROLE

~Submitted by Angelique, TX

1 1/2 doz. hard cooked eggs, sliced
1/2 lb. bacon
1/4 c. butter
1/4 c. flour
1 c. light cream
1 c. milk
1 lb. grated sharp Cheddar cheese
1/2 tsp. salt
Dash pepper
1 clove garlic, crushed
1/4 tsp. thyme
1/4 tsp. marjoram
1/4 tsp. basil
1/4 c. chopped parsley
1 1/2 to 2 c. buttered bread crumbs

Fry the bacon until crisp. Drain and crumble. Make cream sauce using butter, flour, cream and milk. Add the cheese and stir until cheese is melted. Season with salt, pepper, garlic, and other herbs. Pour some of the sauce in a greased 3 quart baking dish. Add a layer of egg slices, then bacon and more cream sauce. Continue until ingredients are used up, ending with sauce. Sprinkle with bread crumbs. Bake at 350 degrees for 20 minutes until bubbly and browned.

Serves 10 to 12.


TOO BUSY TO COOK BRAN MUFFINS

~Submitted by Angelique, TX

5 c. flour
3 c. sugar
15 oz. pkg. Raisin Bran
1 c. raisins
5 tsp. baking soda
2 tsp. salt
1 qt. buttermilk
4 eggs, lightly beaten
1 c. oil

OR My Better-For-You Recipe:
1 c. Stone-bahr 7 Grain cereal 
1 c. Hodgson Mill cracked wheat cereal 
3 c. honey 
15 oz. pkg. Raisin Bran 
1 c. dates, chopped 
5 tsp. baking soda 
1 qt. buttermilk 
4 eggs, lightly beaten 
1 c. oil

You can use Egg Beaters equivalent but batter won't hold as long.

Combine first 6 ingredients of original recipe or first 7 ingredients of "Better-for-you" in large mixing bowl. Combine buttermilk, eggs and oil and stir into dry ingredients, just until blended. Cover mixture and refrigerate overnight. When ready to use, preheated oven to 400 degrees. Fill "Pamed" muffin tins 3/4 full and bake 20 minutes or until toothpick inserted in center, comes out clean. This mixture will keep up to 6 weeks in refrigerator. Mine has never "lasted" that long! (I also add additional bran and wheat germ to the "Better-for-you" version -- this recipe is really hard to mess up! Can also add mashed banana, chopped apple, or strawberry preserves just before baking.)


MICROWAVE COOKING - MEATLOAF

~Submitted by Angelique, TX

1 1/2 lb. ground beef
1/2 c. fine dry bread crumbs or cracker meal
1 egg, beaten
3/4 c. milk
1/4 c. finely chopped onion
1 1/2 tsp. salt
1/4 tsp. pepper
1/2 c. ketchup

Mix ground beef lightly with bread crumbs, egg, milk, onion, salt and pepper in a bowl. Pack mixture lightly into a 2-quart glass loaf dish. Cover with waxed paper. 
Cook in microwave oven 5 minutes at medium-high. Top with ketchup. Rotate dish one-half turn. Cook covered 15 minutes at high, or until done. If using temperature probe, insert it through waxed paper at an angle near center of meat; cook in microwave oven set at 160 degrees and at medium-high. Remove from oven, cover with aluminum foil and let stand 5 minutes.


SHRIMP CREOLE - TNT

~Submitted by Chris, NM

Makes 5 servings. 

1/2 cup - 3 - finely diced green onions
1/2 cup - 1 med. - chopped green bell pepper
1/2 cup - 2 stalks - chopped celery
2 cloves garlic, minced
3 tablespoons butter
2 tablespoons cornstarch
1 (14.5 ounce) can stewed tomatoes - I used a can of Italian diced tomatoes
1 (8 ounce) can tomato sauce
1 tablespoon Worcestershire sauce
1 teaspoon chili powder
1 dash hot pepper sauce
?? to 1 pound medium shrimp - peeled and deveined

1 In a 2 quart saucepan, melt butter or margarine over medium heat. Add onion, green pepper, celery, and garlic; cook until tender.

2 Mix in cornstarch. Stir in stewed tomatoes, tomato sauce, Worcestershire sauce, chili powder, and red pepper sauce. Bring to a boil, stirring frequently. Stir in shrimp, and cook for 5 minutes.


DECADENT CHOCOLATE CAKE WITH RASPBERRY SAUCE

~Submitted by Chris, NM

Source: Betty Crocker

Springform pans aren't just for cheesecake. Use one to bake this rich chocolate cake, and indulge in every sweet chocolate-raspberry bite.

1 package (6 ounces) semisweet chocolate chips (1 cup) 
1/2 cup butter or margarine 
1/2 cup Gold Medal?® all-purpose flour 
4 eggs, separated 
1/2 cup sugar 
1/2 cup semisweet chocolate chips 
2 tablespoons butter or margarine 
2 tablespoons light corn syrup 
1/2 cup whipped cream 
Raspberry Sauce (See Below) 
Fresh raspberries, if desired 

1. Heat oven to 325??F. Grease bottom and side of springform pan, 8x2 1/2 inches, or round pan 9x1 1/2 inches. Melt 1 package chocolate chips and 1/2 cup butter in 2-quart heavy saucepan over medium heat; cool 5 minutes. Stir in flour until smooth. Stir in egg yolks until well blended. 

2. Beat egg whites in large bowl with electric mixer on high speed until foamy. Beat in sugar, 1 tablespoon at a time, until soft peaks form. Gently stir chocolate mixture into egg whites. Spread in pan. 

3. Bake springform pan 35 to 40 minutes, round pan 30 to 35 minutes (top will appear dry and cracked) or until toothpick inserted in center comes out clean; cool 10 minutes. Run knife along side of cake to loosen; remove side of springform pan. Turn cake upside down onto wire rack; remove bottom of springform pan and cool completely, about 1 hour. Place on serving plate. 

4. Heat 1/2 cup chocolate chips, 2 tablespoons butter and the corn syrup over medium heat until chocolate chips are melted. Spread over top of cake, allowing some to drizzle down side. Place whipped cream in decorating bag fitted with tip. Pipe a rosette on each serving. Serve with Raspberry Sauce. Garnish with fresh raspberries. 

Raspberry Sauce 

1 package (10 ounces) frozen raspberries, thawed, drained and juice reserved

1/4 cup sugar 
2 tablespoons cornstarch 
1 to 2 tablespoons orange- or raspberry-flavored liqueur, if desired 

1. Add enough water to reserved juice to measure 1 cup. Stir together sugar and cornstarch in 1-quart saucepan. Stir in juice and raspberries. Heat to boiling over medium heat. Boil and stir 1 minute; strain. Stir in liqueur. Refrigerate any remaining sauce. 


SHRIMP SCAMPI

~Submitted by Chris, NM

1 lb. lg. shrimp, peeled and deveined
3 Tbl. unsalted butter, softened
1/8 c. olive oil
3 Tbl. minced garlic
2 Tbl. minced shallots or green chives
1 Tbl. Worcestershire sauce
1/2 tsp. paprika
1/4 c. white wine (chardonnay)
salt & pepper to taste

Melt butter and oil together in saut?© pan. Add garlic, and chives and saut?© for 1 min. Add wine, salt pepper, Worcestershire sauce, salt and pepper and cook till shrimp turn opaque or pink. Sprinkle with paprika before serving. Do not overcook! You could serve with either pasta or rice. 


PASTA FAGIOLI

~Submitted by Larry Holmes, Ontario, Canada

2 tablespoons olive oil
1 small onion, chopped
1 rib celery with leaves, finely chopped
2 cloves garlic, thinly sliced
1 can (28 ounces) crushed tomatoes
1 teaspoons dried basil
?? teaspoons dried oregano
1 teaspoon salt
?? teaspoon red pepper flakes
2 cans (15 ounces each) cannellini beans,
rinsed and drained
1 pound ditalini pasta

Heat oil in large deep pot. Add onion and celery; cook over medium-low heat until softened, about 7 minutes. Add garlic and cook 1 minute.

Stir in tomatoes, basil, oregano, salt, pepper flakes and beans. Bring to a boil. Lower heat; simmer, covered, 20 minutes.

Meanwhile, cook pasta following package directions. Reserve 1 cup cooking water. Drain pasta. Add pasta to bean mixture. Add reserved water (pasta fagioli should be soupy!).

Makes 6 servings.

Per serving: 481 calories; 6 g fat (1 g saturated); 17 g protein; 87 g carbohydrates; 808 mg sodium; 0 mg cholesterol.


POTAGE PAYSANNE

~Submitted by Larry Holmes, Ontario, Canada

3 slices bacon, diced
6 stalks celery, sliced
1 large onion, chopped
1 cup sliced mushrooms
3 carrots, diced
1 turnip, peeled, diced
2 parsnips, diced
2 leeks (white and light green parts) sliced
?? teaspoon pepper
2 tablespoons all-purpose flour
4 cups hot vegetable or chicken stock
1/2 cup hot milk
2 tomatoes, chopped
?? cup fresh parsley
2 tablespoons lemon juice
1 cup croutons
1 tablespoons chopped fresh mint or parsley

In large saucepan or Dutch oven, fry bacon over medium-high heat until crisp. Drain off fat. Add celery, onion, mushrooms, carrots, turnip, parsnips, leeks and pepper; cook over medium heat, stirring occasionally, until onion is softened, about 10 minutes. Sprinkle with flour ; cook, stirring, for 1 minute.

Whisk in stock and milk; bring to boil. Add tomatoes; cover and simmer over medium-low heat until vegetables are tender, about 45 minutes. Add parsley and lemon juice.

(Make ahead: Let cool for 30 minutes; refrigerate until cold. Refrigerate in airtight container for up to 3 days.)

To serve: garnish with croutons and mint or parsley.

Makes 8 servings;

Per serving: 185 calories; 6 g protein; 5 g fat (2 g saturated); 32 g carbohydrates; 6 g fiber; 6 mg cholesterol; 607 mg sodium.


APPLESAUCE PANCAKES WITH APPLE-ORANGE SYRUP

~Submitted by Larry Holmes, Ontario, Canada

?? cup whole-wheat flour
?? cup all-purpose flour
1 tablespoon sugar
2 tablespoons baking powder
q teaspoon ground cinnamon 
?? teaspoon salt
1 cup unsweetened applesauce
?? cup orange juice
2 large eggs, slightly beaten
butter-flavored vegetable cooking spray
apple and orange slices for garnish

Apple-Orange Syrup:
2/3 cup unsweetened apple juice
?? cup orange juice
1 tablespoon cornstarch

Apple-Orange Syrup: In 1-quart saucepan over medium heat, combine the three ingredients and cook just until mixture thickens slightly and boils, stirring constantly. Set aside

In large bowl, mix flours, sugar, baking powder, cinnamon, and salt. In small bowl, beat applesauce, orange juice, eggs and oil until blended; with fork, stir into flour mixture just until flour is moistened.

Spray griddle or large skillet with vegetable cooking spray. Heat over medium heat until drop of water sizzles. Making a few pancakes at a time, pour batter by scant ?? cupfuls Onto hot griddle, spreading each to a 4-inch circle. Cook until tops are bubbly and bubbles burst; edges will look dry. With pancake turner, turn and cook until undersides are golden. Place on warm platter and keep warm.

Repeat until all batter is used, spraying griddle with more cooking spray, if necessary. Serve pancakes with Apple-Orange Syrup and apple and orange slices. 

Makes 4 servings.

Per serving: 300 calories; 7 g fat, 106 mg cholesterol; 200 mg sodium


CRISP ???FRIED??? CHICKEN

~Submitted by Larry Holmes, Ontario, Canada

1/3 cup low-fat plain yogurt
2 tablespoon lemon juice
1 tablespoon minced peeled gingerroot
1 garlic clove, minced
?? teaspoon ground cumin
?? teaspoon ground red pepper
2 whole medium-size chicken breasts, 
halved and skinned
1 ?? cup oat-bran flake cereal, crushed
vegetable cooking spray
cherry tomatoes and parsley for garnish

In medium bowl, combine yogurt, lemon juice, gingerroot, garlic, cumin, and ground red pepper.

Add chicken to marinade in bowl, turning pieces to coat evenly. Cover and refrigerate at least 1 hour, turning chicken frequently.

Preheat oven to 400?°F. On sheet of waxed paper, Place crushed cereal. Remove chicken from marinade with as much of the marinade as possible. Coat flesh side of chicken with cereal.

Spray 12??? x 8??? baking dish with vegetable cooking spray; arrange chicken, flesh-side up, in single layer. Bake about 50 minutes or until golden brown and fork-tender. To serve arrange chicken in basket; garnish with tomatoes and parsley. 

Makes 4 servings.

Per serving: 190 calories; 5 g fat; 75 mg cholesterol, 84 mg salt.


CHINESE-STYLE CHICKEN SALAD

~Submitted by Larry Holmes, Ontario, Canada

?? cup unseasoned rice vinegar
2 tablespoon soy sauce
1 tablespoon Oriental sesame oil
1/8 teaspoon pepper
2 large garlic cloves, finely chopped
2 whole skinless, boneless chicken breasts,
each cut in half
2 cups finely shredded romaine lettuce or escarole
1 ?? cups bean sprouts, rinsed and well drained
4 ounces Chinese pea pods
?? cup sliced canned water chestnuts

Day Ahead:
In 1-cup glass measure, combine first 5 ingredients; pour into 12??? x 8??? baking dish, reserving ?? cup for salad dressing. Add chicken to baking dish, turning to coat with marinade. Cover and refrigerate overnight, turning chicken occasionally.

About 25 minutes before serving:
Preheat broiler as manufacturer directs. Place chicken on rack in broiling pan. Discard marinade. With broiling pan 7 to 9 inches from source of heat broil chicken about 15 minutes or until juices run clear when pierced with a fork, turning once. 

Meanwhile, in medium bowl, toss remaining ingredients with reserved ?? cup marinade,

To serve: arrange some vegetable mixture with each chicken piece.

Makes 4 servings.

Each serving: 200 calories, 5 g fat; 68 mg cholesterol; 66 mg sodium


ITALIAN CHEESECAKE

~Submitted by Larry Holmes, Ontario, Canada

butter-flavored vegetable cooking spray
?? cup graham-cracker crumbs
2 15-ounce containers part-skim ricotta cheese
?? cup sugar
two large eggs
1 tablespoon all-purpose flour
1 ?? teaspoons grated lemon peel
1 teaspoon rum extract
2 tablespoons sliced almonds
4 maraschino cherries, chopped
1 tablespoon dark seedless raisins, chopped

DAY AHEAD:
Spray 8??? x 3??? springform pan with vegetable cooking spray; evenly sprinkle bottom with graham-cracker crumbs; set aside.

Preheat oven to 350?°F/ In food processor with knife blade attached, blend ricotta cheese, sugar, eggs, flour, lemon peel, and rum extract until smooth. 

Carefully pour cheese mixture over crumbs in pan; sprinkle with almonds, cherries and raisins. (Mixture may leak during baking; wrap bottom of pan with foil.) Bake 45 minutes. With oven door closed, turn off oven; let cheesecake remain in oven 30 minutes . Remove; cool in pan on wire rack 30 minutes. Refrigerate cheesecake overnight for easier slicing.

Makes 10 servings.

Per serving: 190 calories; 5 g fat; 60 mg cholesterol; 90 g sodium.


NEW-FASHIONED BREAD PUDDING WITH STRAWBERRY SAUCE

~Submitted by Larry Holmes, Ontario, Canada

butter-flavored vegetable cooking spray
2 8-ounce loaves Italian bread
4 cups skim milk
?? cup packed light brown sugar
2 teaspoons vanilla extract
1 ?? cups frozen egg substitute, thawed
?? cup dark seedless raisins
1 teaspoon ground cinnamon
Strawberry Sauce:
2 cups fresh or frozen (thawed) strawberries
?? cup sugar

Preheat oven to 325?°F. Spray 12??? x 8??? baking dish with vegetable spray. Cut bread into chunks.

In large bowl, with wire whisk or fork, beat milk, brown sugar, vanilla, and egg substitute until well blended. Add bread chunks and raisins; toss to coat. Let bread soak in milk mixture 10 minutes, stirring occasionally. Spoon brad mixture into basking dish; evenly sprinkle with cinnamon. Bake 1 hour or until knife inserted in center of bread pudding comes out clean.

Strawberry Sauce:
In food processor, with knife blade attached, blend strawberries and sugar.

Serve pudding warm with Strawberry Sauce.

Makes 12 servings.

Each serving: 250 calories; 4 g fat; 2 mg cholesterol; 330 mg salt


PEANUT BUTTER CAKE with Splenda

~Submitted by Pam, OH 

This is an adapted recipe by Pamela Edwards Hopkins from the original recipe of Bessie Prater Edwards, her grandmother. 

Mix together: 
1 cup Splenda and 1/4 cup sugar free maple syrup sweetened with Splenda
1 egg
1 Tablespoon peanut butter (Pam prefers creamy, Bill chunky)
1 teaspoon baking soda
1/2 cup oil (Canola or Crisco)
1 cup buttermilk
1 teaspoon baking powder
2 scant cups flour 

Bake at 3500 F. in an oblong pan for 35 to 40 minutes. 

ICING: 

Mix 1 1/2 cups Splenda with 2 Tablespoons peanut butter and hot water to proper consistency. Spread over cooled cake. 


BANANA BREAD MUFFINS

~Submitted by Pam, OH

To make great banana bread muffins, the bananas must be very ripe, almost to the point of being spoiled. The riper the banana, the better the muffin.

1 cup Splenda?© (or sugar)
1/2 cup oil (vegetable or canola)
3 large eggs
4 very ripe bananas, mashed (approx. 2 cups)
1 teaspoon lemon peel (I buy it from the spice section at the grocery)
2 cups flour (I use King Arthur All-Purpose)
1 teaspoon baking soda
1/2 cup chopped nuts (I prefer pecans and sometimes use walnuts)
1 cup raisins

Heat oven to 350?°F.

Mash the bananas with the lemon peel.

In a large bowl, whisk together the Splenda?© (sugar), oil and eggs. Stir in the bananas and lemon peel.

Sift together the flour and baking soda; add to the banana mixture and stir until combined. Fold in nuts and raisins.

Fill the muffin molds with 1/4 to 1/3 cup of batter for each muffin.

Bake for 30 minutes or until tester comes out clean. Remove from mold and cool on a wire rack.

The muffins can be eaten hot, warm, or at room temperature; and either plain or slathered with butter. They freeze well and after microwaved for one minute, taste fresh.

Yield: 12 muffins 


CINNAMON PECAN COFFEE CAKE

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

1 can great northern beans (drained & rinsed)
2 eggs (or equivalent Egg Beaters)
1/2 tsp. baking powder
1/2 cup Splenda granular
3 1/2 Tbsp. canola oil
1 tsp. Vanilla
1 tsp. ground cinnamon
15 pecan halves crushed

Preheat oven to 350. Spray an 8X8 baking dish with canola oil. (I do this in front of my open dishwasher so any overspray gets cleaned up the next time I run the dishwasher.) Combine all ingredients except beans and pecans in a blender and blend until combined. Add beans and blend again. Pour into prepared pan and top with nuts. Bake for 35 minutes or until toothpick inserted in center comes out clean.

Source: Newbies2SouthBeachDiet@yahoogroups.com
Suzy-Q's notes: This is surprisingly good!


SPICY GINGERCAKE

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

1 cup dried small white beans cooked (= about 3 cups cooked product or 2 cans white beans from the store) drain and rinse well, set aside.

4 whole eggs in a bowl, add the drained beans, 1/2 cup fructose (or 1 cup Splenda), 1 tsp baking powder, 1/2 tsp baking soda, 1 tsp unsulphured molasses for flavoring, 1 tsp ground dried ginger, 1/2 tsp cinnamon, 1/2 tsp cardamom, 1/2 tsp nutmeg, 1/4 tsp salt. Puree till smooth.

Pour into 8x8 inch cake pan that has been lined with either parchment paper or the non-stick aluminum foil (Reynolds Wrap "Release"). The reason to use these products is so your cake doesn't stick like superglue to your pan! Beans and eggs are notorious for that and all the spray Pam in the world won't help! Plus saves you fat calories!

Bake at 350 F for 40-45 minutes. Remove from oven and let cool in pan. Cake will pull away from sides slightly when cooled in pan and make it easier to remove.

Makes 9 generous pieces
Per piece (Made with fructose-- Splenda uses = 66 calories per piece and 10 carbs): calories 106 fat calories 20 fat 2 grams saturated fat 1 grams
cholesterol 94 mg sodium 63 mg carbs 21 grams fiber 6 grams protein 6 grams

Source: Newbies2SouthBeachDiet@yahoogroups.com


BANANA NUT BEAN CAKE

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

1 cup packaged dried small white beans-add to saucepan of boiling water, cover, turn off heat and leave till later, at least 1 hour.

1 HOUR LATER.....
Strain beans and add back into fresh water and bring to a simmer for one hour cooking time. Drain into colander. Put drained beans into mixing bowl. Add then blend thoroughly the following:

*1/3 cup fructose (or 2/3 cup Splenda)
*1 tsp ground ginger
*1/2 tsp salt
*1 tsp lemon juice
*1/2 tsp cinnamon or to taste
*1/4 tsp nutmeg
may add sprinkling of coriander
(optional)
*1 tsp baking powder
*tbls ww flour
*1 tbls butter or oil of choice
1/2 ripe banana mashed
*4 eggs
*1/4 cup almonds pieces, (save some for the top)

Pour into 8x8 inch pan which has been lined with either Release brand foil from Reynolds or parchment paper. (Beans and eggs being protein will stick to any pan surface and oiling doesn't work)

Bake at 350 for 35-40 minutes.

Source: Newbies2SouthBeachDiet@yahoogroups.com


BAKED OATMEAL

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

2 cups uncooked oatmeal
1 1/2 tsp. baking powder
1/2 tsp. salt
1 cup fat-free skim milk
1/2 cup egg beaters
1/2 cup unsweetened applesauce
1/4-1/2 cup Splenda
1 tsp. vanilla extract
1 tbsp. ground cinnamon
I also used nutmeg

Preheat oven 350.

Combine all wet ingredients.

Add dry ingredients to wet ingredients.

Bake in sprayed 8x8 square pan for 35 minutes.

Notes.. A friend of mine adds one cup pumpkin to this recipe and pumpkin pie spice.
She has also made it with adding a large mashed banana . The pumpkin and banana are not added in same recipe. They are options either or when making this breakfast recipe.

Source: I didn't keep the source written down, but this is really good!


UNCLE BILL??™S SPICE/CRUMB COATED WEDGE BAKED POTATOES

~Submitted by Bill, Burnaby, B.C.

Servings 8 to 10

8 large potatoes, (russet, Yukon gold, or potatoes or your choice)
1 cup fine breadcrumbs or salting crackers crushed
1 ?? tsp. Italian seasoning
2 tsp. Hungarian paprika
1 ?? tsp. seasoning salt
?? tsp. black pepper
1 tsp. granulated garlic powder
?? cup melted butter

If potato skins are not clean, then peel potatoes. Cut potatoes in half lengthwise, then cut each half into 4 wedges.

Place potato wedges in a large bowl and cover with cold water and let sit for 5 minutes while preparing the coating.

Preheat oven to 450 F.

In a large mixing bowl, combine bread crumbs, Italian seasoning mix, paprika, seasoning salt, black pepper and granulated garlic powder.

In a small bowl or saucepan, melt butter.

Drain potato wedges and pat dry on paper toweling.

Drop several potatoes at a time into the melted butter and mix to coat well.

Now, roll potato wedges in the crumb/spice mixture to coat well. Place coated potato wedges directly on the middle rack in the oven, keeping them separated.

Bake in preheated 450 F oven for 15 to 20 minutes or until potatoes are nicely browned and cooked to your liking.

Serve immediately with Uncle Bill??™s Dill Dip or Uncle Bill??™s Garden Dip.


UNCLE BILL??™S MICROWAVE POTATO CHIPS

~Submitted by Bill, Burnaby, B.C.

4 large potatoes (russet, Yukon Gold or red potatoes)
Your choice of herbs or spices for sprinkling on chips ??“ granulated garlic powder, seasoning salt, cayenne pepper, celery salt, dried dill weed.

If potatoes are old and the skins are not clean and firm, peel the potatoes. If potatoes are firm, or new and good skins, DO NOT PEEL, but scrub well. Slice potatoes 1/16??? thickness. The thinner the better. A mandoline is an excellent slicer.

Place potato slices into a large bowl with water and some ice cubes. Let sit for about 5 minutes. This chills the potato slices and also gets rid of some of the starch. Remove slices onto paper toweling and pat dry. Sprinkle with your choice of herbs or spices.

Place potato slices on a MICROWAVE BACON TRAY in a single layer. (DO NOT spray the bacon tray with any oils.) Cover with a round microwave-proof heavy plastic cover. Microwave on HIGH (full power) for 7 minutes. Cooking times may vary, depending on the type of microwave you have. Adjust cooking times accordingly. YOU DO NOT TURN THE POTATO SLICES.

Remove from tray into a bowl, let cool and ENJOY.

NOTE: If you do not have a bacon tray and a heavy plastic cover, place a piece of parchment paper on the turn table, place the sliced potatoes then cover with
another piece of parchment paper and microwave as directed. You do not have to cover the slices but it is best to do so, cooks evener and quicker. A good adjustable slicer or a Mandoline slicer are excellent for slicing the potatoes to an even thickness.


MEDITERRANEAN BAKED FISH

~Submitted by Treva, Eastern TN

This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.

2 tsp olive oil 
1 large onion, sliced 
1 can (16 oz) whole tomatoes, drained (reserve juice) and coarsely chopped 
1 bay leaf 
1 clove garlic, minced 
1 C dry white wine 
1/2 C reserved tomato juice, from canned tomatoes 
1/4 C lemon juice 
1/4 C orange juice 
1 Tbsp fresh grated orange peel 
1 tsp fennel seeds, crushed 
1/2 tsp dried oregano, crushed 
1/2 tsp dried thyme, crushed 
1/2 tsp dried basil, crushed 
to taste black pepper 
1 lb fish fillets (sole, flounder, or sea perch)

Heat oil in large nonstick skillet. Add onion, and saut?© over moderate heat 5 minutes or until soft.

Add all remaining ingredients except fish. Stir well and simmer 30 minutes, uncovered.

Arrange fish in 10x6-inch baking dish; cover with sauce. Bake, uncovered, at 375?? F about 15 minutes or until fish flakes easily.

Yield: 4 servings--Serving Size: 4 oz fillet with sauce 

Each serving provides: 
Calories: 177 
Total fat: 4 g 
Saturated fat: 1 g 
Cholesterol: 56 mg 
Sodium: 281 mg 


SPINACH-STUFFED SOLE

~Submitted by Treva, Eastern TN

A scant amount of oil and part-skim mozzarella cheese give this reduced-fat dish a great Mediterranean flavor. 

as needed nonstick cooking spray 
1 tsp olive oil 
1/2 lb fresh mushrooms, sliced 
1/2 lb fresh spinach, chopped 
1/4 tsp oregano leaves, crushed 
1 clove garlic, minced 
1 & 1/2 lb sole fillets or other white fish 
2 Tbsp sherry 
4 oz (1 Cup) part-skim mozzarella cheese, grated

Preheat oven to 400?? F.

Spray a 10 x 6-inch baking dish with nonstick cooking spray. Heat oil in skillet; saut?© mushrooms about 3 minutes or until tender. Add spinach and continue cooking about 1 minute or until spinach is barely wilted. Remove from heat; drain liquid into prepared baking dish. Add oregano and garlic to drained saut?©ed vegetables; stir to mix ingredients.

Divide vegetable mixture evenly among fillets, placing filling in center of each fillet. Roll fillet around mixture and place seam-side down in prepared baking dish. Sprinkle with sherry, then grated mozzarella cheese. Bake 15-20 minutes or until fish flakes easily. Lift out with a slotted spoon.

Yield: 4 servings--Serving Size: 1 fillet roll. 
Each serving provides: Calories: 262, Total fat: 8 g, Saturated fat: 4 g, Cholesterol: 95 mg, Sodium: 312 mg 


SLIM SLOPPY JOES

~Submitted by Treva, Eastern TN

Makes 4 cups 

The kids will enjoy this classic unadorned, but adults may want to spice it up by topping their sandwiches with chopped sweet onion, pickle slices, or pickled banana peppers. Serve the Sloppy Joe mixture on whole-wheat burger buns (toasted, if desired) and use 1/2 cup of the beef per serving. This makes enough for two meals, so you could freeze the remainder for later. 

Ingredients:

12 ounces lean ground beef round or sirloin
1 teaspoon canola oil
1 large green bell pepper, chopped
2 cans (8 ounces each) tomato sauce
2/3 cup frozen corn kernels
2 tablespoons ketchup
1 tablespoon cider vinegar
1 teaspoon sugar
1/4 teaspoon freshly ground black pepper 

To Make:

Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Crumble in the beef and cook, stirring often, until it loses its pink color, about 5 minutes. Drain the beef in a colander and wipe out the skillet. 

In the same skillet, heat the oil over medium heat. Add the bell pepper and cook, stirring often, until tender, about 3 minutes. Return the beef to the skillet and stir in the tomato sauce, corn, ketchup, vinegar, sugar, and black pepper. Bring just to a boil. Reduce the heat and simmer until lightly thickened, about 10 minutes.


ITALIAN VEGETABLE BAKE

~Submitted by Treva, Eastern TN

This colorful low-sodium, cholesterol-free vegetable baked dish is prepared without any added fat.

1 can (28 oz) whole tomatoes
1 medium onion, sliced
1/2 lb fresh green beans, sliced
1/2 lb fresh okra, cut into 1/2-inch pieces or 3/4 Cup frozen okra
3/4 CUP finely chopped green pepper
2 Tbsp lemon juice
1 tsp chopped fresh basil, or 1 tsp dried basil, crushed
1 & 1/2 tsp chopped fresh oregano leaves, or 1/2 tsp dried oregano, crushed
3 medium (7-in.-long) zucchini, cut into 1-in. cubes
1 medium eggplant, pared and cut into 1-in. cubes
2 Tbsp grated parmesan cheese 

Drain and coarsely chop tomatoes. Save liquid. Mix together tomatoes and reserved liquid, onion, green beans, okra, green pepper, lemon juice, and herbs. Cover and bake at 325?? F for 15 minutes. 

Mix in zucchini and eggplant and continue baking, covered, 60-70 more minutes or until vegetables are tender. Stir occasionally. 

Sprinkle top with parmesan cheese just before serving. 

Yield: 18 servings--Serving Size: 1/2 cup 

Each serving provides: Calories: 36; Total fat: less than 1 g; Saturated fat: less than 1 g; Cholesterol: less than 1 mg; Sodium: 86 mg 


SMOTHERED GREENS

~Submitted by Treva, Eastern TN

Use a small amount of skinless, smoked turkey breast instead of pork fatback to lower the fat content, but keep the taste, in the classic soul food dish.

3 cups water 
1/4 lb smoked turkey breast, skinless 
1 Tbsp hot pepper, freshly chopped 
1/4 tsp cayenne pepper 
1/4 tsp cloves, ground 
2 cloves garlic, crushed 
1/2 tsp thyme 
1 stalk scallion, chopped 
1 tsp ginger, ground 
1/4 cup onion, chopped 
2 lbs greens (mustard, turnip, collard, kale, or mixture)

Place all ingredients except greens into large saucepan and bring to a boil.

Prepare greens by washing thoroughly and removing stems. Tear or slice leaves into bite-size pieces. Add greens to turkey stock. Cook 20 to 30 minutes until tender. 

Makes 5 servings--Serving size: 1 cup 

Calories 80; Fat 2 g; Saturated fat less than 1 g; Cholesterol 16 mg; Sodium 378 mg


LOW FAT CHILI

~Submitted by Treva, Eastern TN

This low fat chili is perfect for feeding a crowd on Super Bowl Sunday or any other time. Serve with cornbread and a selection of toppings for people to choose from, such as fat-free sour cream, shredded reduced-fat cheese, chopped peppers, fresh cilantro, chopped scallions and baked chips. 

2 tsp olive oil
2 garlic cloves, crushed
1 cup chopped onion
1 stalk celery, chopped
1 red bell pepper, chopped
1 pound extra-lean ground beef
1 (28-oz.) can diced tomatoes (with jalapenos, if available)
2 tbsp tomato paste
1 (15-oz,) can dark red kidney beans, drained
1 (15-oz.) can pinto beans, drained
2 or 3 tbsp chili powder, or to taste
1 tbsp ground cumin

Heat oil in a large Dutch oven. Add garlic, onion, celery and pepper, and saut?© gently for 2-3 minutes. Add ground beef and cook until meat is browned, about 5 minutes. 

Add tomatoes, tomato paste, beans, chili powder and cumin. Stir well. Simmer for 25-30 minutes, stirring occasionally. 

Serves 8-10. 

Per Serving: Calories 244, Calories from Fat 46, Total Fat 5.1g (sat 1.7g), Ch 82433/118292_LFVegetableCurry.jpg 4g, Fiber 9.5g, 20g



LOW FAT VEGETABLE CURRY

~Submitted by Treva, Eastern TN

It's good to go meatless a couple of times a week. Here's one excellent way to eat your veggies, by making this tasty vegetable curry. Serve over Basmati rice. 

1 tbsp. canola oil (I use olive oil) 
2 tbsp. curry powder 
1 tbsp. cumin 
1 medium onion, chopped 
2 medium carrots, sliced 
1 large potato, peeled and cubed 
1 cup cubed butternut squash 
1 cup green beans, trimmed and chopped into 2-inch pieces 
1 cup broccoli or cauliflower florets 
1 (14.5-ounce) can no-salt-added diced tomatoes 
1 (8-ounce) can no-salt-added tomato sauce

Heat oil in large pot or Dutch oven. Add curry powder and cumin and stir for 1 minute until aromatic. 

Add onion, carrots and potatoes and saut?© for 3-4 minutes, stirring constantly. Add squash, green beans and broccoli and cook for 2 minutes. Add tomatoes and tomato sauce. Simmer uncovered for 20 minutes until vegetables are tender and sauce has thickened. Serve with Basmati or whole grain rice. 

Serves 4-6 

Per Serving: Calories 232, Calories from Fat 44, Total Fat 4.7g (sat 0.3g), cholesterol 0mg, Sodium 53mg, Carbohydrate 40.4g, Fiber 9.6g, Protein 6.7g 


BRAN MUFFINS

~Submitted by Treva, Eastern TN

These moist, fiber-rich muffins are a delicious way to greet the morning. When preparing the batter, stir the ingredients just until blended. If you overbeat, the muffins will come out tough and chewy. For added flavor and texture, you could toss 1 cup of raisins or currants into the batter (and add 1/2 fruit exchange per serving) if you wish. 

1 large egg, or 1/4 cup egg substitute
1/4 cup sugar
1 & 3/4 cup milk, fat-free (skim)
1 & 1/2 Tbsp. margarine, melted
2 cups bran cereal (shredded type, not flakes)
1 cup all-purpose flour
1 Tbsp. baking powder
1/2 tsp. salt 

1. Preheat the oven to 400 degrees F. Prepare a 12-cup muffin tin with nonstick pan spray, or line the muffin cups with paper liners. 

2. Beat the egg in a medium bowl. Add the sugar, milk, and margarine; beat well. Stir in the bran. Allow to stand 2 minutes for the bran to soften. 

3. Sift the dry ingredients together into a small bowl; add to the bran mixture. Stir just until blended. 

4. Divide the batter among the 12 muffins cups; each will be about 2/3 full. 

5. Bake 20 to 25 minutes, until a toothpick inserted in the center of a muffin comes out clean. 

Exchanges Per Serving: 1 & 1/2 Starch

Nutrition per serving: Calories 112; Calories from Fat 21;Total Fat 2 g; Saturated Fat 1 g; Cholesterol 18 mg; Sodium 322 mg; Total Carbohydrate 22 g; Dietary Fiber 4 g; Sugars 8 g; Protein 4 g 


RED SNAPPER PROVENCAL

~Submitted by Treva, Eastern TN

Garlic, tomatoes, and olive oil, the trademarks of Provencal cooking, invigorate the sweet delicate flavor of red snapper in this delightful recipe.

1 chopped onion
2 garlic cloves, minced
1 Tbsp. olive oil1 zucchini, cut into thin strips
2 tomatoes, diced and seeded2 Tbsp. tomato paste
2 tsp. chopped fresh parsley
2 tsp. basil
2 tsp. oregano
1 tsp. thyme, fresh chopped1/4 tsp. salt
1/8 tsp. ground black pepper
1 lb. red snapper fillets, thawed if frozen 

1. Preheat the oven to 350 degrees F. Prepare an 8-inch square baking dish with nonstick pan spray. 

2. Saut?© the onion and garlic in oil in a nonstick skillet for 5 minutes, or until soft. Stir in zucchini, tomatoes, tomato paste, parsley, basil, oregano, thyme and seasonings. Simmer for 10 to 15 minutes. 

3. Pour half of the sauce on the bottom of the prepared baking dish. Top with the fish fillets and the remaining sauce. 

4. Cover with foil and bake for 20 to 25 minutes, or until the fish flakes with a fork.

Serving Size: 3-1/2 oz. fish - Number of Servings: 4 

Exchanges Per Serving: 2 Vegetable; 3 Meat Very Lean; 1/2 Fat monounsaturated

Nutrition Information per serving: Calories 186; Calories from Fat 48; Total Fat 5 g; Saturated Fat 1 g; Cholesterol 42 mg; Sodium 234 mg; Total Carbohydrate 10 g; Dietary Fiber 2 g; Sugars 5 g; Protein 25 g 


CUPID'S CUSTARD

~Submitted by Treva, Eastern TN

Here's a light dessert to serve your loved ones after a big, hearty dinner.

1 & 1/2 cups applesauce 
1 cup skim milk
4 eggs
1 tsp ground cinnamon plus a little more for tops 

Heat oven to 350 degrees F. Whirl ingredients in a blender until smooth. Pour into individual custard cups, sprinkle with a little more cinnamon, and place in large baking pan. Add hot water to depth of one inch. Bake for 45 minutes, until custard is set and a toothpick inserted in center comes out clean. Cool and refrigerate until serving time. 

Serves 6.


APPLE COFFEE CAKE

~Submitted by Treva, Eastern TN

Apples and raisins provide the moistness, which means less oil can be used in this low saturated fat, low cholesterol, and low sodium coffee cake. 

5 cups tart apples, cored, peeled, chopped
1 cup sugar
1 cup dark raisins
1/2 cup pecans, chopped
1/4 cup olive oil
2 teaspoon vanilla
1 egg, beaten
2 & 1/2 cup sifted whole grain flour
1 & 1/2 teaspoon baking soda
2 teaspoon ground cinnamon 

1. Preheat oven to 350?? F. 

2. Lightly oil a 13 x 9 x 2-inch pan. 

3. In a large mixing bowl, combine apples with sugar, raisins, and pecans; mix well. Let stand 30 minutes. 

4. Stir in oil, vanilla, and egg. Sift together flour, soda, and cinnamon; stir into apple mixture about 1/3 at a time just enough to moisten dry ingredients. 

5. Turn batter into pan. Bake 35 to 40 minutes. Cool cake slightly before serving. 

Serving Size: 3 & 1/2-inch x 2 & 1/2-inch piece 

Yield: 20 servings

Calories: 180.7; Fat: 4.6 g; Carbohydrates: 33.6g; Protein: 2.8g 


CRAZY CHIPS

~Submitted by Treva, Eastern TN

Craving chips, but know that you shouldn't eat all that fat? How about making your own?

6 corn (blue or yellow) tortillas
1 cup water
chili powder to taste

1. Preheat the oven to 450 degrees F. Dip each tortilla quickly in water (this helps to crisp the chip). Stack the tortillas on top of each other. Cut the stack into 8 triangles. Lay the triangles on a nonstick cookie sheet. Sprinkle the chips with chili powder. Bake in the oven for 5-8 minutes until crisp.

Serving Size: 8 chips
Number of Servings: 6
Exchanges Per Serving: 1/2 Starch
Nutrition Information per serving: Calories 56; Calories from Fat 6; Total Fat 1 g; Saturated Fat 0 g; Cholesterol 0 mg; Sodium 41 mg; Total Carbohydrate 12 g; Dietary Fiber 1 g; Sugars 0 g; Protein 1 g

GRILLED TERIYAKI STEAKS WITH FRUIT SALSA

4 beef or pork tenderloin filets, cut 3/4" thick
1/3 cup, plus 2 tbsp teriyaki marinade, divided

Fruit Salsa:
2 medium plums or 1 large peach, pitted and diced
2 tbsp. low sugar orange marmalade
2 tbsp. finely chopped red onion
1 tbsp lime juice
2 tsp finely chopped jalapeno

Trim fat from steaks. Place in 1/3 cup marinade in plastic bag. Close bag securely and turn to coat. Marinate in refrigerator for 30 minutes, turning once. In a small bowl combine ingredients for salsa. Remove steaks from marinade and discard marinade. Place steaks on grill over medium hot coals. Grill uncovered 14 - 20 minutes for medium rare to medium or 22 - 25 minutes for medium well to well done, turning occasionally. Drizzle steaks with additional marinade and serve with salsa.

Serves 4

Per Serving: 
Calories: 204 
Fat: 2g 
Saturated Fat: 0 g 
Sodium: 276 mg 

Source: Cardiology Associates, Mobile, AL


LOW-FAT CRAB-DILL DIP

1/2 Cup Fat-free plain yogurt 
1/4 Cup Fat-free mayonnaise 
3 oz Fat-free cream cheese 
1 Pkg Dill dip mix (ranch or onion) 
2 6-oz cans Crab, chopped (artificial works too) 
1 Celery stick, chopped 
1/2 Onion, chopped 
Salt and pepper to taste 

In mixing bowl, combine yogurt, mayo, and cream cheese. Stir until smooth. Add the dill dip mix and stir well. Then stir in crab, celery, and onion. Refrigerate for two hours. Serve as dip for carrots, celery, or cauliflower. Or you can spread onto whole wheat crackers. 

Servings: 8 
Amount Per Serving 
Calories 89.11 
Calories From Fat (29%) 26.02 
Calories From Protein (44%) 39.20 
Calories From Carbs (27%) 23.89 


MOCK-SOUTHERN SWEET POTATO PIE

There??™s nothing fake about the flavor in this heart healthy treat.

For the Crust

1?? cup flour 
?? tsp sugar 
?? cup skim milk or soy milk 
2 Tbsp vegetable oil 
For the Filling

1/4 cup white sugar 
?? cup brown sugar 
?? tsp salt 
?? tsp nutmeg 
3 large eggs, beaten or egg substitute 
?? cup canned evaporated skim milk 
1 tsp vanilla extract 
3 cups sweet potatoes, cooked, mashed

To start:

1. Preheat oven to 350?° (Fahrenheit).

To prepare crust:

2. Combine flour and sugar in bowl.

3. Add milk and oil to flour mixture.

4. Stir with fork until well mixed. Then form pastry into smooth ball with your hands.

5. Roll ball between two, 12-inch squares of waxed paper, using short, brisk strokes, until pastry reaches edge of paper.

6. Peel off top paper and invert crust into 9-inch pie plate.

To prepare filling:

7. Combine sugars, salt, nutmeg, and eggs.

8. Add milk and vanilla. Stir.

9. Add sweet potatoes and mix well.

Putting it together:

10. Pour mixture into pie shell.

11. Bake for 60 minutes or until crust is golden brown.

Cool and cut into 16 slices.

Yield: 16 servings
Serving size: 1 slice
Each serving provides:
Calories: 147
Total fat: 3 g
Saturated fat: 1 g
Cholesterol: 40 mg
Sodium: 98 mg
Total fiber: 2 g
Protein: 4 g
Carbohydrates: 27 g
Potassium: 293 mg

Source: "Keep the Beat" Heart Healthy Recipes developed by the National Heart, Lung, and Blood Institute (NHLBI) 


CHICKEN CACCIATORE

6 split chicken breasts, skinned, all visible fat removed 
2 tablespoons acceptable vegetable oil 
1 clove garlic, minced 
1 medium onion, chopped 
2 tablespoons chopped green bell pepper 
4 fresh tomatoes, peeled and chopped 
1/4 cup dry white table wine 
1/4 teaspoon rosemary 
1 bay leaf 
1/4 teaspoon basil 
1/8 teaspoon freshly ground black pepper

Rinse chicken and pat dry. Set aside.

Heat oil and garlic in large non-stick skillet over medium-high heat. Add chicken and brown. Remove chicken and set aside. 

Add onion and green pepper to skillet, and saut?© until tender. Pour off fat.

Return chicken to skillet. Add remaining ingredients. Cover and simmer over low heat 30 minutes, or until chicken is tender.

Remove bay leaf before serving. 

Serving suggestion: May be served over rice. 

Calories: 232 kcal
Protein: 31 gm
Carbohydrates: 5 gm
Total Fat: 9 gm
Saturated Fat: 2 gm
Polyunsaturated Fat: 4 gm
Monounsaturated Fat: 2 gm
Cholesterol: 75 mg
Sodium: 77 mg 
Potassium: 486 mg
Calcium: 30 mg 

Source: American Heart Association Low-Salt Cookbook

STEAK DIANE - DIABETIC 

~Submitted by Jean, Syracuse, NY

1 tablespoon reduced calorie margarine, melted
2 tablespoons reduced sodium Worcestershire sauce
3/4 pound sliced fresh mushrooms
1 cup chopped onion
4 - 4ounce beef tenderloin steaks, 1 inch thick
1/4 cup Dijon mustard, divided
1/4 cup brandy, or if you prefer use 1/4 cup no salt added beef broth

Combine margarine and Worcestershire sauce in large nonstick skillet, place over medium heat until hot. Add mushrooms and onions, saut?© until tender. Place steaks between 2 sheets of heavy duty plastic wrap and flatten to 1/4 inch thickness. Spread 1 1/2 teaspoons of mustard on 1 side of each steak. Move mushroom mixture to one side of skillet, add steaks mustard side down. Cook steaks over medium heat 3 minutes. Stir mushroom mixture occasionally. Spread 1 1/2 teaspoons of mustard on top of steaks, turn and cook 3 to 4 minutes more or to desired doneness. Lightly pierce each steak with fork and pour brandy over top. Cover, reduce heat and simmer 1 minute. Place steaks on serving plate and spoon mushroom mixture over top. 

Per serving: 249 Calories 11.0 g Carbohydrate 70mg Cholesterol 25.9g Protein 569mg Sodium 10.6g Fat Exchanges: 3 Lean meat 2 Vegetable


PORK CHOPS WITH APPLES 

~Submitted by Jean, Syracuse, NY

4 pork loin or rib chops, 1/2 inch thick
1/4 cup flour
1/2 teaspoon dried thyme leaves
1 teaspoon paprika
1/4 teaspoon pepper
1 1/2 cups fat free chicken broth
2 cups sliced onion, (1 large)
2 cups sliced cabbage
2 green apples, peeled and sliced
1/4 cup chopped fresh parsley

Trim fat from pork. Mix flour, thyme, paprika and pepper in plastic bag. Add pork. Shake until pork is well coated. Heat oven to 350 degrees. Spray ovenproof Dutch oven with spray. Heat Dutch oven over medium high heat. Cook pork until brown on both sides. Remove pork and add broth . Scrape bottom with wooden spoon to loosen any brown bits. Heat to boiling. Stir in onions and cabbage. Cook 5 minutes, stirring frequently. Top with pork and apples. Cover and bake 1 hour until pork is tender. Sprinkle with parsley. Serve.

Nutritional Value: Calories 225 Fat 7g Cholesterol 50 mg Carbs 22 g Exchanges: 2 Lean meat 2 Vegetable 1 Fruit Serves 4 (with 1/3 cup vegetable mixture each)

Prep Time: 15 minutes
Cook Time: 1 hour 15 minutes

BEEF STEAKS PROVENCAL

~Submitted by Pat, Auburn, WA

2 lean beef cubed steaks (about 4 ounces each)
1 clove garlic, minced
1/2 tsp. dried basil leaves
1/4 tsp. pepper
1 tsp. olive oil
2 small zucchini, thinly sliced
4 cherry tomatoes, halved
1 tsp. grated Parmesan cheese
1/4 tsp. salt

Combine garlic, basil and pepper; divide mixture in half. Press half of seasoning mixture evenly into both sides of beef cubed steaks; reserve. Heat oil and remaining seasoning mixture in large nonstick frying pan over medium heat. Add zucchini; cook and stir 2 to 3 minutes. Add tomotoes and cook 1 minute. Remove vegetables to warm platter; sprinkle with cheese and keep warm. Increase heat to medium-high; pan-broil steaks 3 to 4 minutes, turning once. Season steaks with salt. Serve with reserved vegetables. 

2 servings.

This recipe is easily doubled.

Calories: 240; calories from fat: 90; calories from saturated fat: 26


ROOT BEER FLOAT

~Submitted by Treva, Eastern TN

Always a childhood favorite, this grown-up root beer float is just as delicious and it's fat-free!

1/2 cup fat-free milk 
6 oz. diet root beer 
1/4 cup vanilla low-fat frozen yogurt 
3/4 cup ice cubes 
1/2 tsp. pure vanilla extract 

1. Place all the ingredients in a blender or food processor.

2. Blend 30 seconds, or until smooth. 

Serving Size: 1 cup; Number of Servings: 2 
Exchanges Per Serving: 1/2 Milk, fat-free
Nutrition Information per serving: Calories 49; Calories from Fat 4; Total Fat 0 g; Saturated Fat 0 g; Cholesterol 4 mg; Sodium 58 mg; Total Carbohydrate 8 g; Dietary Fiber 0 g; Sugars 6 g; Protein 3 g


ORANGE CHICKEN

~Submitted by Lou, FL

Here are two recipes that are light, which I adjusted to my tastes. Both go good with brown rice mixed with broccoli, onion and a little pimento or your choice of veggies. I have added capers a couple of times and its great. I like capers and think they enhance a lot of different things.

2 boneless skinless chicken breasts
Salt, pepper, garlic powder
1/4 cup orange juice
1 tbsp. water
1 c. sliced fresh mushrooms 

Brown chicken breasts in Teflon pans. Add salt, pepper, and garlic powder to taste; add orange juice and water. Add sliced mushrooms. Cover and turn heat to low or simmer for 20 minutes.

Serves 2 


CHICKEN AND MUSHROOMS

~Submitted by Lou, FL

1 4-oz. can mushrooms
1 medium onion sliced
2 chicken breasts
1/4 c. lemon juice

Sprinkle with paprika, garlic powder and seasoned pepper Spray bottom of casserole with vegetable cooking spray. Add mushrooms and onions. Place chicken breasts on top; add lemon juice and cover. Bake at 375 degrees for 40 to 45 minutes or until chicken tests done.

Yields 2 servings.

HEART HEALTHY TEXAS CHILI

2 lb. ground turkey meat (24 oz. cooked)
1 ?? c. chopped onion
1 c. chopped green pepper
3 cloves garlic, chopped
2 (28 oz.) cans low sodium tomatoes in puree (undrained), chopped
2 c. water
1 (6 oz.) can low sodium tomato paste
8 tsp. low sodium beef bouillon
2 Tbsp. chili powder
1 Tbsp. ground cumin
2 tsp. oregano leaves
2 tsp. sugar
?? c. dried lentils
2 cans kidney beans, drained and rinsed

In large kettle, brown turkey and pour off fat. Add onion, green pepper, and garlic. Cook and stir until tender. Add remaining ingredients. Cover. Bring to boil. Reduce heat and simmer for 1?? hours. Serves 12. 

Nutritional Information 
Calories: 279 Sat. Fat (grams): 2.5 g 
Total Fat: 10 g Cholesterol (mg): 62 mg 
% Fat: 30 Sodium (mg): 159 mg 

Source: Cooking for the Heart cookbook


LIGHT CHICKEN PARMESAN

4 boneless chicken breast halves
1/2 cup light mayonnaise
1/4 cup grated Romano cheese
4 T seasoned Bread Crumbs

Preheat oven to 425 degrees.

Lightly spray pan with con-stick spray.

Combine mayonnaise and cheese in small bowl. Spread evenly on chicken; sprinkle with breadcrumbs. Bake for 20 minutes until done.


MOCHA MERINGUE COOKIES 

1 egg white at room temperature
1/8 tsp cream of tartar
2 Tbs sugar
1/4 tsp vanilla extract
1 Tbs unsweetened cocoa powder
1/2 tsp instant coffee powder 

Beat egg white and cream of tartar with a mixer at high speed until soft peaks form. 

Gradually add sugar, then vanilla, then cocoa and coffee powder. 

Drop meringue onto foil lined baking sheet in 12 mounds about 2 inches apart. 

Bake 40 minutes at 250 F. or until firm. 

Turn off oven and let meringues cool in oven for 1 hour. Do not open oven door. 

Makes 12 servings.