Please post your family dinner menu ideas......

Sorry it has taken so long to respond to the requests for a sample of my monthly menu. I don't normally get a chance to check the forum during the weekend and today has been so hectic at work. Anyway, I just emailed it a few minutes ago. Please let me know if you do not receive a copy.

Have a great day!
 
Here is the rest of it. It's like an early Christmas present from Shelley:9


CATHE.COM
COOKBOOK



TABLE OF CONTENTS


SOUPS AND APPETIZERS Page 3
SALADS Page 8

CHICKEN Page 15

BEEF Page 34

PASTA Page 36

SEAFOOD Page 48

VEGETABLES AND SIDE DISHES Page 53

DESSERTS AND YUMMY THINGS Page 67





SOUPS

AND
APPETIZERS




My Mamma’s Minestrone

2 Tbsp olive oil

1 large onion, chopped

2 cloves garlic, minced

2 carrots, sliced

2 stalks celery, diced

1 medium baking potato, peeled and diced

1 medium zucchini, diced

½ small head of cabbage, chopped

1 cup green beans, cut into ½ inch pieces (I use the frozen cut beans)

1 cup cauliflower, cut into tiny florets

1 28-ounce can whole tomatoes, chopped

2 quarts chicken broth (I use Swanson brand low sodium, fat free)

1 Parmesan cheese rind, about 5 x 2 inches

1 15-ounce can cannellini beans, rinsed and drained

1 15-ounce can red kidney beans, rinsed and drained

3 Tbsp basil pesto

salt and pepper to taste

fresh grated Parmesan cheese

Directions

Heat olive oil in a large, heavy bottomed pot over medium-low heat. Add onions, garlic, carrots, celery, salt, and pepper and sauté until the vegetables are tender, but not browned.
Add remaining vegetables, chicken broth, and cheese rind and bring to a boil. Reduce heat to medium-low; simmer, uncovered and stirring occasionally, until vegetables are tender but hold their shape, about 1 hour.
Add beans and cook just until heated through. Remove pot from heat. Remove and discard cheese rind. Stir in pesto. Adjust seasonings, adding more salt and pepper as needed. Serve immediately. Garnish each serving with fresh grated parmesan cheese.
If desired, ½ cup small pasta or arborio rice can be added to the soup. I personally do not like to cook the pasta in the soup. I cook it separately then add it to each individual bowl as I serve it.




Tortilla Soup (sans tortillas!)

1 lb extra lean ground turkey

1 green bell pepper chopped

1 red bell pepper chopped

1 onion diced

2 carrots sliced

3 medium to large potatoes cubed

2 T cumin

2 T ground coriander

1 T oregano

2 cans black beans drained

2 large cans tomatoes

2 cans chicken or vegetable broth

1 cup corn

½ cup chopped cilantro

Cook the ground turkey with the chopped peppers and onion until the turkey is no longer pink
Add the sliced carrots, cubed potatoes, spices and cook for about 5 minutes
Add the black beans, tomatoes, broth, cilantro and corn.
Cook until the potatoes and carrots are tender
Serve as is or topped with grated cheddar cheese, sour cream and diced avocado




Black Bean Soup

from: “Moosewood Restaurant Cooks at Homeâ€

10 sun-dried tomatoes (not packed in oil)

1 cup boiling water

****

1 ½ cups finely chopped onions

3 garlic cloves, minced or pressed

1 jalepeno chile, minced, or ¼ teaspoon cayenne

2 tablespoons vegetable oil

1 teaspoon ground cumin

1/3 cup water

3 cups undrained canned tomatoes (28 oz. can)

4 cups undrained cooked black beans (two 16 oz. cans)

¼ cup chopped fresh cilantro

additional water or tomato juice

****

yogurt or sour cream

In a small bowl, cover the sun-dried tomatoes with the boiling water and set aside.
In a soup pot, sauté the onions, garlic, and chile or cayenne in the oil for about 5 minutes, stirring frequently, until the onions are translucent. Add the cumin, 1/3 cup water, and the juice from the tomatoes. Break up the tomatoes by squeezing them into the soup pot, or chop them coarsely right in the can and add them to the pot. Cover and bring to a boil. Lower the heat and simmer, covered for 5 minutes. Add the black beans and their liquid, and continue to simmer, stirring occasionally to prevent sticking.
Drain and chop the softened sun-dried tomatoes. Add them to the soup and cook for 5 to 10 minutes longer, until the onions are tender. Stir in the cilantro and remove the soup from the heat. Puree half of the soup in a blender or food processor and return it to the pot. If the soup is too thick, add some water or tomato juice. Reheat gently.
Serve each bowl of soup with a dollop of yogurt or sour cream

per 8 oz. serving: 204 calories, 10.8 g. protein, 4.1 g. fat, 33.6 g. carbohydrate, 337 mg. sodium, 1 mg cholesterol




Warm Spinach and Artichoke Dip

Stonyfield Farm

1 tablespoon butter

2 tablespoons olive oil

1 3/4 cups chopped onion

2 large garlic cloves, minced

2 tablespoons all purpose flour

1/2 cup low-salt chicken broth

1 10-ounce package ready-to-use fresh spinach leaves

1 cup artichoke hearts, drained & chopped

1 cup grated Parmesan cheese

3/4 cup lowfat plain yogurt

1/2 teaspoon cayenne pepper

Baguette slices, toasted

Directions:

Melt butter with oil in a large, heavy pot over medium heat. Add onion and garlic; sauté until onion is tender, about 6 minutes. Add flour; stir 2 minutes. Gradually whisk in stock; bring to boil, whisking constantly. Cook until mixture thickens, stirring frequently, about 2 minutes. Remove from heat. Stir in spinach, artichoke hearts, cheese, yogurt and cayenne (spinach will wilt). Season with salt and pepper. Transfer dip to serving bowl. Serve warm with toasted baguette slices.

Yields: 8 Servings

Nutrition Facts Per Serving:

Nutrition Facts (2oz): Calories 50; Calories from Fat 25; Total Fat 2.5g; Cholesterol 5mg; Total Carbohydrates 4g; Protein 3g




Chili Con Queso Dip


2 Lbs. Ground Beef

2 Lbs. Velveeta Cheese

2 Cans Tomato Soup

2 Cans Cream of Mushroom (U will not taste this!)

½ Pack of Taco Seasoning

1 Small Can of Chopped Green Chilies



Brown ground beef, drain then and throw it in a crockpot. Add rest of ingredients til cheese is melted. Serve with nacho chips, Doritos, Fritos or fav chip. Good for veggie dip also. ENJOY!





SALADS




Asian-Style Chicken Salad

4 skinless, boneless chicken breast halves (4 ounces each), cut into think strips

¾ cup Oriental-style peanut sauce or black bean sauce

1 medium cucumber, thinly sliced (about 2 cups)

2/3 cup sliced green onions

2 dried red chili peppers, chopped

½ cup unsalted dry-roasted peanuts (optional)

Green leaf or romaine lettuce leaves

In a shallow glass dish, combine chicken and peanut sauce. Toss to coat. Cover with plastic wrap and refrigerate for 30 minutes.
Spray a large nonstick skillet with vegetable cooking spray. Add chicken to skillet. Discard marinade in dish. Saute chicken over medium heat until no longer pink, about 3 to 4 minutes. Stir in cucumber, green onions, chili peppers, and peanuts. Saute for 1 minute longer. Remove from heat.
Arrange lettuce leaves in a single layer on a serving platter. Spoon chicken mixture over lettuce. Serve immediately. Serves 4.
Per serving: Calories-187, Carbohydrates-9g, Protein-28g, Fat-4g, Sodium-573mg, Cholesterol-66mg




Grilled Chicken with Greek Tomato Salad

Makes: 4 servings
Preparation time: 15 minutes; marinating time: up to 24 hours
Cooking time: less than 10 minutes; standing time: 5 minutes

2 tablespoons olive oil
1 tablespoon fat-free chicken broth
3 tablespoons fresh lemon juice
1 teaspoon dried or 1 tablespoon chopped fresh oregano
1/2 teaspoon salt
1/4 teaspoon pepper
1 1/2 pounds coarsely chopped fresh tomatoes
1 small coarsely chopped green or yellow bell pepper
1 small peeled and seeded cucumber, coarsely chopped
4 (4- to 6-ounce) boneless, skinless chicken breast halves
Reduced-fat crumbled feta cheese with basil and tomato for garnish if desired

In a small bowl, combine oil, broth, lemon juice, oregano, salt and pepper. In a medium bowl, combine tomatoes, bell pepper and cucumber; pour half the olive oil mixture over vegetables. Cover and refrigerate up to 24 hours. Pour other half of the marinade into resealable plastic bag; add chicken and turn to coat; marinate up to 24 hours. Heat grill and grill chicken about 7 minutes or until no longer pink; turn occasionally. Remove chicken to cutting board; cover and let stand 5 minutes. Cut into thick slices. Spoon salad onto serving plates; arrange chicken slices on top. Garnish with cheese if desired.

Per serving: 202 calories, 28 grams protein, 6 grams fat (24 percent calories from fat), 0.9 grams saturated fat, 11 grams carbohydrate, 66 milligrams cholesterol, 385 milligrams sodium, 3 grams fiber. WW - 4 pts




Hot Chicken Salad

4 cups cut up chicken

2 cups celery

2 tbls. lemon juice

1 can cream of mushroom soup

5 tbls. mayonnaise (low-fat)

2 tbls. minced onion

½ tsp. Accent

1 tsp. salt

1 cup grated cheddar cheese

Chow mein noodles – per can

Combine all ingredients in baking dish and top with chow mein noodles. Bake 20 to 30 minutes at 400 degrees.

I used 16 ozs. of chicken (1 pt per oz of chicken used)

5 servings

WW pts – 11 pt per serving




Caprese

¾ to 1 lb. fresh mozzarella, sliced into ¼ inch thick sliced rounds

2-3 fresh tomatoes, cut into ¼ inch thick sliced rounds

1 T fresh chopped basil

extra virgin olive oil to taste

On a flat serving platter, alternate slices of mozzarella and tomatoes. Sprinkle basil on top. Drizzle with olive oil. Serve and Enjoy!




Sweet Potato Salad

from: “Moosewood Restaurant Cooks at Homeâ€

total time: 20 minutes servings: 2

2 large sweet potatoes, peeled and cut into ¼ inch cubes (about 3 cups)

1 ½ T wine vinegar or cider vinegar

1 ½ T Dijon mustard

1 T honey

¼ cup vegetable oil

1 cup diced celery

¾ - 1 cup diced red bell peppers

salt and ground pepper to taste

2 T chopped fresh parsley

1 scallion, thinly sliced

salad greens

½ cup ricotta cheese (optional)

Steam the sweet potato for 6 to 8 minutes, until just tender. Take care not to overcook them. While the potatoes steam, whisk the vinegar, mustard, and honey in a small bowl. Slowly add the oil in a thin stream, whisking until the dressing emulsifies. Place the diced celery and red peppers in a serving bowl. Add the steamed potatoes and the dressing. Stir gently, add salt and pepper to taste, and set aside for a few minutes. When the salad has cooled a little, toss in the parsley and scallions.

Serve on crisp salad greens, topped with a dollop of ricotta if you like. (If you use the ricotta, you may wish to add another scallion and additional salt and pepper.)

per 8 oz. serving: 294 calories, 3.2 g. protein, 14.7 g.fat, 39.6 carbohydrate, 247 mg. sodium, 0 mg. cholesterol




Summer Salad
One package mixed greens

One small package walnuts

One container blue berries

One container strawberries (quartered)

¼ jar balsamic vinaigrette

Toss and serve.





CHICKEN



Black Bean and Turkey (or Chicken) Chili

2 Tablespoons olive oil

2 onions, chopped

2 green peppers, chopped

1 large garlic clove, minced

1 cup chicken broth

2 Tablespoons chili powder

1 Tablespoon ground cumin

1½ teaspoons salt

¼ teaspoon black pepper

2 ¼ lbs cooked turkey (or chicken), cut into bite-sized pieces

3 (14-16 oz) cans black beans

Accompaniments: hot rice, sour cream or yogurt, salsa

In a large pot, heat olive oil. Add onions, peppers and garlic and cook until tender. Add chicken broth, chili powder, cumin, salt and pepper. Add turkey (or chicken) and black beans. Simmer at least 30 minutes. Add water, if necessary, for desired consistency. Serve over rice with other accompaniments. Serves about 8.





Okra and Tomatoes
1 lb ground turkey

1 c brown rice

1 bag of frozen okra

1 can of diced tomatoes

1 onion

3 garlic cloves



Brown the turkey, onion and garlic cloves. Add frozen okra and tomatoes and simmer until okra is soft. Add the brown rice and simmer a few more minutes

*If you start the rice and meat at the same time, this meal takes about 20 mins to make. :)






Spinach Fritatta



1/2 lb of lean ground turkey

Egg Beaters

2 cups of baby spinach

2 cups of fresh mushrooms

1/2 red bell pepper

Worchestershire sauce

oregano

garlic powder

salt/pepper

Parmesan cheese

Saute ground turkey with some cooking spray until almost fully browned. Add mushrooms and sliced red pepper strips and saute until soft veggies are soft. Add spinach, garlic powder, oregano, salt, pepper and cover and cook until spinach is wilted.

Add egg beaters (you want enough egg beaters so that the eggs cover all the turkey and veggies) and let cook until eggs set. Tops with Parmesan cheese.




Cashew Chicken
(Racheal Ray’s 30-minute meals cookbook)

1 pound boneless, skinless chicken breast, diced

Combine chicken in bowl with:

1 T sesame oil

2 cloves garlic, minced and mashed

2 T rice wine vinegar

1 tsp. crushed red pepper flakes

Black pepper to taste

Set aside to marinate.


1 T sesame oil

1 large carrot, peeled and diced

1 red bell pepper, seeded, diced

1 can (7oz) sliced water chestnuts, drained and coarsely chopped

3 heaping T hoisin sauce

½ c. cashews

3 green onions, sliced thinly at an angle

Heat oil in wok or large skillet over high heat until it smokes. Add carrot and stir-fry for 2 to 3 minutes. Add the coated chicken and cook another 3 to 4 minutes. Toss in the bell pepper and chestnuts. Heat through for 1 minute. Add the hoisin and toss to coat evenly. Dump chicken out over a bed of jasmine or basmati rice. Top with cashews and green onion. 4 Servings.




Chicken Enchilada Casserole
Makes: 6 servings
Preparation time: 20 minutes
Cooking time: about 45 minutes

2 cups fat-free chicken broth
1 pound boneless, skinless chicken breasts
1 small chopped onion
Salt and pepper to taste
1 crushed garlic clove
1 (4-ounce) can chopped green chilies (see note)
1 (10 1/2-ounce) can reduced-fat cream of mushroom soup
12 corn tortillas cut into quarters
8 ounces reduced-fat grated sharp cheddar cheese

Heat oven to 325 degrees. In a shallow pan or skillet, bring broth to boil and add chicken. Reduce heat to low and cook chicken 8 to 10 minutes or until no longer pink; cool chicken in the broth (for better flavor). When cool, remove chicken and reserve broth. Cut chicken into bite-sized pieces. Wipe skillet with paper towel; coat with cooking spray and heat to medium. Add onion and cook 5 minutes or until softened. Add 1 cup reserved chicken broth, salt and pepper to taste, garlic, cooked chicken, chilies and soup; mix well. Cook 5 minutes or until heated throughout. In a 2 1/2- or 3-quart casserole coated with cooking spay, layer with half chicken mixture, tortillas and cheese; repeat layers. Cover and bake 35 minutes or until heated throughout.

Notes: Use mild, medium or hot chilies according to taste. Store, label and freeze remaining chicken broth.

Per serving: 351 calories, 33 grams protein, 10 grams fat (27 percent calories from fat), 5.6 grams saturated fat, 30 grams carbohydrate, 66 milligrams cholesterol, 928 milligrams sodium, 4 grams fiber. WW – 7 PT




Chicken Enchiladas

1 lb chicken breast, cooked and shredded

1 cup frozen corn kernels, thawed

2/3 cup chili peppers, chopped

2/3 cup lite sour cream

2/3 cup black olives, sliced

1 Tbs. minced garlic

½ Tbs. dried oregano

1 tsp. cumin

1.2 tsp. salt

12 corn tortillas

1 ½ cups enchilada sauce

1 cup green salsa

2 oz. Reduced-fat cheddar cheese, grated, about 1/3 cup

Preheat oven to 350 degrees. In large bowl combine chicken, sour cream, olives, garlic, oregano, cumin, and salt; set aside. In covered container, microwave tortillas until softened, about 1 minute. Dip a tortilla in enchilada sauce. Place 1 1/2 oz. Chicken mixture in center of tortilla; roll up. Repeat with remaining tortillas. In shallow baking dish, place tortillas seam side down. Cover with salsa; sprinkle with cheese. Bake 45 minutes or until heated through. Drizzle with remaining enchilada sauce.

My notes: I usually omit the corn and add onions. I add cilantro to taste and use more sauce. You can use canned green chilis rather than fresh. You can make adjustments to suit your taste. Enjoy!




Continental Chicken

6 to 8 boneless, skinless chicken breasts

6 to 8 slices of bacon

1 jar dried beef

1 can cream of mushroom soup

¼ c. sour cream mixed with ¼ c. flour

Arranged dried beef in bottom of casserole dish sprayed with cooking spray. Wrap each piece of chicken with a strip of bacon and lay on top of dried beef. Mix soup and sour cream together. Pour over chicken. Cover and bake at 275 degrees for 3 hours.

Serve over hot noodles




Cranberry Chicken
8 chicken breasts

pepper, garlic powder

2 boxes Uncle Ben’s wild rice

1 16 oz can whole berry cranberry sauce

1 cup water

3 T margarine

4 T soy sauce

2 T lemon juice

Season chicken with pepper and garlic and put rice and seasoning pack in bottom of a 9 X 13 glass backing dish. Combine cranberry sauce, water, butter, soy sauce, and lemon juice in pan over low heat until cranberry sauce melts. Pour over chicken and rice. Cover with foil and bake 325-350 for one hour. Remove foil and back for 15 minutes.

Serves 8




Creamy Coriander Chicken

Makes 6 servings. Prep time – 5 min. Cooking time – 10 min.

1 ¼ tsp. ground coriander

½ tsp. garlic salt

1/8 tsp. turmeric

2 tbls cornstarch, divided

1 ½ lbs. chicken cutlets or tenders (24 oz)

1 tbls butter

¾ cup fat-free chicken broth

½ cup dry white wine

1 ½ tsp. dried or 1 tbls. fresh cilantro

2 to 3 tbls. fat-free or regular half and half

Combine coriander, garlic salt, turmeric, and 1 tbls cornstarch, pat onto chicken. Melt butter on medium in a large nonstick skillet. Cook chicken 2 to 4 minutes per side or until golden and no longer pink. Remove chicken to platter. Tent with foil.

Combine broth, wine, cilantro, and remaining 1 tbls corn starch, add to skillet. Bring to boil. Reduce heat to simmer, cook 1 minute. Stir in half and half. Spoon over chicken and serve immediately.

Per serving – 166 calories, 3 gm. fat, no fiber

WW – 4 pts




Moroccan Chicken
Prep Time: approx. 10 Minutes. Cook Time: approx. 30 Minutes. Ready in: approx. 45 Minutes. Makes 4 servings. Printed from Allrecipes, Submitted by Sarah and Annette

1 pound skinless, boneless chicken breast meat - cubed

2 teaspoons salt

1 onion, chopped

2 cloves garlic, chopped

2 carrots, sliced

2 stalks celery, sliced

1 tablespoon minced fresh ginger root

1/2 teaspoon paprika

3/4 teaspoon ground cumin

1/2 teaspoon dried oregano

1/4 teaspoon ground cayenne pepper

1/4 teaspoon ground turmeric

1 1/2 cups chicken broth

1 cup crushed tomatoes

1 cup canned chickpeas, drained

1 zucchini, sliced

1 tablespoon lemon juice


Directions
1 Season chicken with salt and brown in a large saucepan over medium heat until almost cooked through. Remove chicken from pan and set aside.

2 Saute onion, garlic, carrots and celery in same pan. When tender, stir in ginger, paprika, cumin, oregano, cayenne pepper and turmeric; stir fry for about 1 minute, then mix in broth and tomatoes. Return chicken to pan, reduce heat to low and simmer for about 10 minutes.

3 Add chickpeas and zucchini to pan and bring to simmering once again; cover pan and cook for about 15 minutes, or until zucchini is cooked through and tender. Stir in lemon juice and serve.

Nutrition - Servings Per Recipe: 4 amount per serving

Calories 274 Protein 35.4 g

Total Fat 3.5g

Sodium 2067mg

Cholesterol 67mg

Carbohydrates 25.2g

Fiber 5.7g




Nuevo Cubano Chicken With Spanish Olive Picadillo Salsa
Makes: 4 servings
Preparation time: 15 minutes
Cooking time: less than 25 minutes

1 tablespoon olive oil
4 (4- to 6-ounce) boneless, skinless chicken breast halves
1 to 3 teaspoons jerk seasoning, divided (see note)
1 medium chopped onion
1 medium chopped red or green bell pepper
2 cloves minced garlic
1 (10-ounce) can diced tomatoes and green chilies with liquid
3/4 cup whole Spanish olives stuffed with pimentos, halved
1/2 cup golden or dark raisins
1 tablespoon each drained capers and Worcestershire sauce

Heat oil in a large nonstick skillet on medium until hot. Add chicken; sprinkle chicken with half the jerk seasoning. Cook 4 minutes. Turn; sprinkle remaining seasoning over chicken. Continue to cook 4 minutes. Transfer to a plate; cover with foil. To skillet, add onion, bell pepper and garlic. Cook 3 minutes, stirring occasionally. Add tomatoes, olives, raisins, capers and Worcestershire sauce. Increase heat to medium-high and simmer 5 minutes. Return chicken to skillet along with collected juices, turning to coat. Continue cooking about 5 minutes or until chicken is no longer pink. Transfer chicken to serving platter; top with olive mixture.

Note: The more jerk seasoning, the spicier. I used the whole amount.

Per serving: 280 calories, 28 grams protein, 7 grams fat (23 percent calories from fat), 1.2 grams saturated fat, 26 grams carbohydrate, 66 milligrams cholesterol, 1,060 milligrams sodium, 3 grams fiber. WW = 6 PT

Accompany the flavor-packed chicken with BLACK BEANS and packaged YELLOW RICE. Add a ROMAINE SALAD and BAGUETTE




Green Chile Chicken Enchiladas

1 19 ounce green chile canned enchilada sauce (135 cals, 0 g fat, 27 g carbs, 0 g protein)

6 whole wheat (“low-carbâ€) tortillas (600 cals, 21 fat, 78 g carbs, 48 g protein)

12 ounces pre-cooked chicken strips (440 cals, 12g fat, 8 g carb, 76 g protein)

1 15 ounce can black beans (245 cal, 0 g fat, 60 g carbs, 18 g protein)

1 8.75 ounce can of whole kernel corn (120 cals, 2 g fat, 22 g carbs, 4 g protein)

1 large zucchini – diced (52 cals, <1 g fat, 11 g carbs, 4 g protein)

1 large red bell pepper – diced (18 cals, <1 g fat, 4 g carbs, <1 g protein)

¼ cup chopped green onion (10 cals, 0 fat, 2 carbs, 0 protein)

Pre-heat oven to 350 degrees. Spray frying pan with Pam, cook diced zucchini, diced pepper, black beans, corn, and green onion over medium heat until they begin to turn soft, about 10 minutes. Add chicken and ¼ cup of enchilada sauce and mix well.

Lightly coat bottom of 8x8 glass casserole dish with a small portion of the green enchilada sauce. Fill each tortilla with a portion of the vegetable/chicken mix, roll the tortillas to form enchiladas and place fold side down in casserole dish.

Pour the remaining enchilada sauce over the enchiladas, taking care to cover all exposed portions of the tortillas. Cook 35 to 45 minutes until hot throughout.

Makes six servings. Nutritional values stated above are for total amounts per item based on package labels and CalorieKing website.

Totals:

Cals = 1620

Fat = 35

Carbs = 212

Prot = 150

Single serving (divided by 6 and rounded)

Cals = 270

Fat = 6

Carbs = 35

Prot = 25




Options:

Add light sour cream (to taste) to vegetable/chicken mix (nutritional values not figured)
Add 1 oz light Mexican blend cheese to vegetable/chicken mix (nutritional values not figured)
Omit chicken for vegetarian dish



Southwest Chicken & Brown Rice

¾ lb chicken breast in bite sized pieces

1 t. cumin

1 t. chili powder

½ t. salt

1 small onion diced or sliced

1 T olive oil

1 clove of garlic

1 can tomatoes

1 can of dark red kidney beans, black beans, or other bean of choice drained

2 c cooked brown rice

Cook chicken, onions, and seasonings in olive oil. Add remaining ingredients, simmer 10 minutes. Top cheese and salsa if desired.

Serves 4.




Southwestern Chicken with Warm Black Bean Salsa...it rocks!

Take 4 boneless, skinless chicken breasts and rub taco seasoning on both sides. Sprinkle with low fat Monterey Jack cheese and bake at 350 for 30 min or until juices are clear.

Salsa
1 small sweet onion, chopped
1/2 cup sundried tomatoes, chopped
1 can black beans, drained
2 cloves of garlic
1 box frozen corn
1/2 cup bbq sauce
2 jalepeno peppers, seeded & chopped

In a skillet, spray cooking spray and saute onion, jalapeno, & garlic for a few minutes. Add frozen corn, sundried tomatoes, and bbq sauce. Heat through and serve warm from pan & pour a spoonful or 2 on top of the chicken.




Time-Out Chicken Tenders
A delicious low-salt and low-fat alternative to fried chicken fingers.

Serves 8

vegetable oil spray

1 cup dry whole-wheat breadcrumbs

4 large egg whites

1 1/2 lbs. boneless, skinless chicken breast strips

1 tablespoon garlic powder

1 teaspoon dried basil, crumbled

1 teaspoon dried marjoram, crumbled

1 teaspoon dried thyme, crumbled

1 teaspoon dried parsley, crumbled

1 teaspoon dried savory, crumbled

1 teaspoon ground mace or nutmeg

1 teaspoon fresh ground black pepper

1 teaspoon onion powder

1 teaspoon sage, rubbed or crumbled

1/2 teaspoon cayenne (optional)

Barbecue Dip (recipe below)

Honey Mustard Dip (recipe below)


1. Preheat oven to 500 degrees. Spray a large, nonstick baking sheet with vegetable oil spray.

2. Place breadcrumbs on a sheet of waxed paper. Whisk egg whites in a shallow bowl until foamy. Place herb mixture in small bowl.

3. Using a meat mallet, gently pound chicken strips to 1/3-inch thick.

4. Make herb mixture: combine garlic powder, basil, marjoram, thyme, parsley, savory, mace or nutmeg, black pepper, onion powder, sage, and cayenne well.

5. Sprinkle chicken strips with herb mixture, roll them in breadcrumbs, then dip in egg whites. Return chicken to breadcrumbs to re-coat, then shake off excess and place on prepared pan.

6. Bake chicken in oven for five minutes. Turn strips over with a spatula and continue to bake for another 5 minutes until just cooked through.

7. Serve on a platter with homemade Barbecue and Honey Mustard dips.



Calories 177 g; fat 3.67 g; carbohydrates 11.88 g; protein 22.72 g; cholesterol 52.05 mg; sodium 192 mg (per serving)

Barbecue Dip

2 cup water

2 6-ounce cans no-salt-added tomato paste*

1/2 cup no-salt-added ketchup*

1/4 cup firmly packed dark brown sugar

1/4 cup chopped onion

2 tablespoons no-salt-added chili powder (See Chili Powder recipe)

2 tablespoons fresh lemon juice

2 tablespoons cider vinegar

2 tablespoons vegetable oil

1 tablespoon chopped fresh parsley

1 teaspoon dry mustard

1 teaspoon paprika

1 medium clove garlic, minced, or 1/2 teaspoon bottled minced garlic

1/8 teaspoon freshly ground pepper

Dash of no-salt-added red hot-pepper sauce, optional*


1. Whisk together all ingredients in a large saucepan.

2. Bring to a boil over high heat. Reduce heat to low and simmer uncovered for 20 minutes or until flavors have blended, whisking occasionally. Allow to cool before storing in refrigerator.

Calories 118; fat 4.16 g; carbohydrates 21.29 g; protein 2.24 g; cholesterol 0 mg; sodium 68 mg (per serving)


Chili Powder

3 tablespoons paprika

2 teaspoons dried oregano, crumbled

1 teaspoon ground cumin

1 teaspoon turmeric

1 teaspoon garlic powder

1/4 teaspoon cayenne


Stir together ingredients in a small bowl until well blended. Store in an airtight container in a cool, dark place.


Calories 11; fat 0.5 g; carbohydrates 2 g; protein 0.5 g; cholesterol 0 mg; sodium 1 mg

Honey Mustard Dip

1/4 cup all-purpose flour

2 tablespoons sugar

2 tablespoons dry mustard

1/4 teaspoon onion powder

1/4 teaspoon turmeric

2 tablespoons fresh lemon juice

2 tablespoons water

2 tablespoons honey


Whisk together flour, sugar, mustard, onion powder, and turmeric. Whisk in lemon juice, water, and honey.


Calories 38; fat 0.5 g; carbohydrates 8.41 g; protein 0.45 g; cholesterol 0 mg; sodium 1 mg (per serving)





BEEF



Beef and Veggie Stir-Fry
¼ cup reduced-sodium beef broth

2 tablespoons reduced-sodium soy sauce

1 tablespoon grated fresh ginger or 1 teaspoon ground ginger

1 clove garlic, finely chopped

½ teaspoon vegetable oil

1 top round steak (about 12 ounces), trimmed and cut into thin strips

1 medium green or red bell pepper, cut into strips (about 1 cup)

1 cup thinly sliced carrot

1 cup thinly sliced celery

½ cup thinly sliced green onion (including tops)

½ cup thinly sliced mushrooms

2 cups bean sprouts (optional)

In a small bowl, combine broth, soy sauce, ginger, garlic, and orange peel. Mix well; set aside.

In a wok or large nonstick skillet, heat oil over high heat. Add beef and stir-fry just until no longer pink, about 3 minutes. Using a slotted spoon, place beef on a plate.

Add bell pepper, carrot, celery, green onion, and mushrooms to wok. Stir in broth mixture. Stir-fry until vegetables are crisp-tender, about 4 minutes.

Stir in bean sprouts and beef; stir-fry for 2 minutes. Place on serving plates; serve over rice or Chinese noodles.

Per Serving: Calories—195, Carbohydrates—10g, Protein—22g, Fat—8g, Sodium—435mg, Cholesterol—49mg.





PASTA



Baked Spaghetti

Makes 8 servings
Yield - 1 large pan



1 pound ground beef chuck 22 pt
½ cup chopped onions or 1 tablespoon dehydrated onion
1 can cream of mushroom soup 2.5 pt – low-fat
1 can tomato soup 1 pt.
1 can water (soup can)
1 can tomato paste (small can)
1 can tomato sauce (small can)
1 clove garlic minced
½ pound spaghetti cooked and drained - break into 3 pieces 16 pt
½ cup sharp cheddar cheese shredded 4 pt
A sprinkle of parmesan cheese (1 tbls) 1 pt
1 cup mozzarella cheese 8 pt

54.5/8 servings = 7 pt



Brown the ground chuck and onion. Add the soups, water, tomato sauce, paste and garlic. Simmer mixture over low heat until bubbly. Add drained spaghetti and the sharp cheddar cheese. Place in greased 3 quart casserole dish. Sprinkle with parmesan cheese and top with the 1 cup of mozzarella cheese. Bake at 350 degrees for 30 minutes. (8 servings)

WW – 7 pts/serv




Basil Chicken over Angel Hair Pasta

1 (8oz) Package angel hair pasta

2 tsp olive Oil

½ C. finely chopped onion

1 Clove garlic

2 ½ C. chopped tomatoes

2 C. boneless skinless chicken breasts cooked & Cubed

¼ C. Chopped fresh basil

½ tsp salt

1/8 tsp hot pepper sauce

¼ C. parmesan cheese

Directions:

1) In a large pot of salted boiling water, cook angel hair pasta until al dente approximately 8-10 min.. Drain and set aside

2) In large skillet heat oil over medium-high heat. Saute onions and garlic. Stir in tomatoes, chicken, basil, salt & hot pepper sauce. Reduce heat to medium, and cover skillet. Simmer for about 5 minutes, stirring frequently, until mixture is hot and tomatoes are soft.

3) Toss sauce w/ hot cooked angel hair pasta to coat. Serve with parmesan cheese.




Chicken Veggie Pasta

2 cups of rigatoni whole grain pasta
1.5 cups of thin sliced carrots
1.5 cups of broccoli bite sized chopped like for a salad/soup
1.5 cups of cauliflower bite sized chopped like for a salad/soup
1 boneless chicken breast or 2 cans of shredded chicken
2 Tsp of finally chopped Jalapenos for a bit of a kick.

Cook pasta in water with a drop of olive oil to keep from sticking, cook
pasta until done and nice and soft.

Cook chicken breast until all the way done, you can cook this anyway you like, or you could sub it with tofu, either way just don't over season it, if you decide to add something to it. Now shred the chicken, as finely as you can. Mix the shredded chicken and make a salad out of it, the more shredded the better it mixes, and gives an over all flavor to the pasta. If it's too much work get the water sealed chicken in a can, (it's already cooked and shredded). Drain pasta, and put it in a nice big bowl, add the shredded chicken, carrots, broccoli, cauliflower and Jalapenos, toss until well mixed, then let it cool for about 10 minutes or store in
the fridge until ready to serve. Either served plain or with your favorite low-calorie dressing.

Makes about 6 - 8 servings




Greek Shrimp and Spinach with Penne

Cooking Light Magazine

2 t. olive oil, divided

8 c. chopped spinach (about 10 oz) or 10 oz frozen spinach

3 garlic cloves

1 lb large shrimp, peeled

2 t. lemon juice

½ t. dried oregano

¼ t. black pepper

1 (28 oz) can diced tomatoes, undrained

1 lb package penne, cooked

½ cup (2 oz) crumbled feta cheese

Saute spinach over med-high heat until wilted. Set aside. Add 1 t. oil, garlic and shrimp to pan, saute 3 min. Stir in lemon juice, oregano, pepper and tomatoes; cook 2 min or until thoroughly heated. Add shrimp mixture to spinach, and toss well. Serve over pasta, and sprinkle with cheese.

Yield: 4 servings (1 ¼ c. shrimp mixture, 1 c. pasta and 2 T. cheese)




Lasagne

1 lb. ground round or chuck

1 clove garlic, minced

1 T. parsley flakes

1 T. basil

1 ½ t. salt

1 1-lb. can tomatoes

2 6-oz. cans tomato paste

Brown meat, drain fat. Add next 6 ingredients. Simmer about 30 minutes, stirring occasionally.

1 pkg. lasagne noodles, cooked and rinsed in cold water

3 c. small curd, creamed cottage cheese

2 eggs, slightly beaten

2 T. parsley flakes

2 t. salt

½ t. pepper

½ cup grated Parmesan cheese

1 lbs. mozzarella cheese, sliced thin

Combine cottage cheese, eggs, parsley, flakes, salt, pepper, and Parmesan cheese. Place half of the cooked noodles in a 13 X 9-inch baking dish. Spread half of the cheese mixture, half of the mozzarella, half of the meat sauce over the noodles. Repeat layers, ending with meat sauce. Decorate top with triangles of mozzarella. Bake in a preheated 375 degree oven for 30 minutes. Let stand 10 to 15 minutes before serving. Cut into squares if desired. Makes 8 to 10 servings.




Macaroni and Cheese

1 ¾ cup elbow macaroni (dry measure), cooked and drained

½ lb. Grated cheddar cheese

8 oz. Carton sour cream

8 oz. Carton cottage cheese

1 egg, slightly beaten

¾ tsp. salt

¾ cup Ritz cracker crumbs

½ stick margarine

Mix all except cracker crumbs and margarine. Refrigerate 24 hours or overnight in casserole dish that can be used for baking (spray with non-stick spray first) The next day put cracker crumbs on top. Melt margarine and pour over crumbs. Bake at 350 degrees for 45 minutes, uncovered.

***** To make this recipe cleaner, use low-fat cottage cheese, light sour cream and reduced fat cheddar cheese. Use Ritz crackers a little more sparingly. Use Smart Beat Light margarine, 2 to 3 tablespoons (WW pt value is 3 for 3 tbls and it would be 12 pt for regular margarine)

I use low fat or light, not fat-free. Fat-free changes the taste too much and using the reduced fat, you can’t tell the difference




Pasta Fagiole

Serves 4

Easy, cheap, nutritious and kid-friendly! Serve with salad and bread.

2 T. olive oil, divided
1 garlic clove, minced

4 c. chicken broth

1 (14 oz.) can stewed tomatoes with Italian seasoning

1 (19 oz.) can cannelloni beans, rinsed

3 T. chopped fresh basil, divided

6 oz. tubetti or ditalini pasta (or some other small pasta)

2 T. Parmesan

Salt and pepper

Heat 1 T. oil in a 3-qt. saucepan over moderate heat until hot but not smoking, then cook garlic, stirring until fragrant, about 30 seconds. Stir in broth and tomatoes with their juices and bring to a boil, breaking up tomatoes with a fork.

Add beans, pasta, 2 T. basil, and Parmesan and boil, stirring frequently, until pasta is al dente. Let stand 5 minutes before serving. (Pasta will continue to absorb liquid.) Stir in remaining T. basil and salt and pepper to taste.

Drizzle with remaining T. olive oil and serve immediately.








Shrimp with Orzo

Cooking Light Magazine

1 28-oz can diced tomatoes, undrained

1 ½ t. olive oil

1 cup diced onion

3 garlic cloves, minced

¼ cup dry white wine

3 T. chopped fresh parsley, divided

1 T. capers

½ t. dried oregano

½ t. dried basil

½ t. black pepper

dash crushed red pepper

1 lb medium shrimp, peeled

2 c. hot cooked orzo (about 1 cup dried)

½ c. (2 oz) crumbled feta cheese

Preheat oven to 450.
Drain tomatoes and reserve liquid.
Saute onion and garlic in oil in a large nonstick skillet over medium heat for 3 min. Add wine and cook 1 min. Add tomatoes, ½ cup reserved tomato liquid, 1 ½ T. parsley, capers and next 4 ingredients; cook 5 min. Add shrimp and cook 2 min. Stir in pasta.
Spoon shrimp mixture into an 11 x 7-inch baking pan (use med Corningware) coated with cooking spray. Add extra reserved tomato liquid if made early in day. Top with feta and 1 ½ T. parsley. Bake, covered, at 450 for 10 min. (25-30 if previously refrigerated).
Yield: 4 servings (1 ½ cups). 424 calories.



Spicy Sesame Linguini

2 T. vegetable oil

1 T. sesame oil

½ lb. chicken breast, sliced

4 green onions, sliced

½ lb. bean sprouts

12 – 16 oz. linguine

toasted sesame seeds (optional)

Sauce:

½ c. chicken stock

3 T. soy sauce

1 T. sherry

1 T. sugar

1 T. cornstarch

½ T. chili paste with garlic (or chili sauce with garlic)

1 T. Hoisin sauce

1 T. minced gingerroot

½ t. salt

Directions:

Cook pasta according to package directions. Combine sauce ingredients in a medium bowl. Heat oils over med-high heat. Stir-fry chicken until it begins to lose raw color. Add green onions and bean sprouts. Add sauce. Add cooked pasta and stir until blended. Top with toasted sesame seeds, if desired. Serves 4.




Zesty Spaghetti with Seafood

(from Cooking Light Magazine)

Makes 6 – 1½ cup servings

1 cup seeded diced plum tomato (about 4 medium)

1 cup clam juice

¼ cup chopped flat-leaf parsley

¼ cup extra-virgin olive oil

tsp. grated lemon rind
Tbs. fresh lemon juice
tsp. chopped fresh dill (or 1/2 tsp. dried)
tsp. fresh thyme (or 1 tsp. dried)
½ tsp. salt

½ tsp. pepper

2 qts. water

¾ lb. medium shrimp, peeled

¾ lb. sea scallops, quartered (or use all shrimp)

5 cups hot cooked spaghetti or linguine (about 12 oz. uncooked pasta)

Combine first 10 ingredients in a large bowl.
Bring water to a boil in a large saucepan. Add shrimp and scallops; cook 2 minutes or until done. Drain. Add shrimp, scallops and pasta to tomato mixture; toss well.



Mexican Lasagna
1 ½ lbs. Ground Beef

¾ C. Chopped Onion

1-16 oz. Can refried bean

2 Tsp. Oregano

1 Tsp. Cumin

¾ Tsp. Garlic salt

12 Lasagna Noodles, UNCOOKED (I use the whole box)

2 ½ C. Picante Sauce

2 ½ C. Water

Sliced Black Olives ( I add these but they were not on original recipe)

Shredded Cheese (they now have Mexican blends in stores)



Brown ground beef & onions; add spices & refried beans. Mix well, adding just enough water to give it a smooth consistency, about 1/4 C. Layer the noodles & bean mixture. Mix picante sauce & water together & pour over noodles. Cover with foil & bake at 350* for about 1 1/2 hours. During the last 10 minutes of baking, top with shredded cheese. (I usually put cheese in-between the noodle layers also. Sometimes, I add a sprinkle of taco seasoning to bean mixture & leave out garlic salt.) When serving, add sliced black olives, chopped tomatoes & sour cream on top! Yummmy! ENJOY!





SEAFOOD



Honey Mustard Salmon or Chicken

¼ cup grainy mustard

3 Tbsp honey
½ to 1 tsp five spice powder

salmon steaks or 4 boneless chicken breasts

1. Combine first 3 ingredients and mix well
2. Line baking sheet with foil, spray with non stick spray, and pre heat broiler
3. Place chicken or salmon on foil lined baking sheet.
4. Brush with half of honey mustard mixture, broil 5 minutes for salmon (longer for chicken)
5. Flip fish or chicken and brush with remaining honey mustard and broil 3 minutes longer for fish or until chicken is done.





Lobster Roll

¾ cup plain lowfat yogurt

¼ cup mayonnaise

¾ teaspoon chopped fresh tarragon

1 pound cooked lobster meat

1 cup celery, diced small

6 top-split hot dog rolls

Salt & pepper to taste

Directions:

Cut the lobster meat into 1/2-inch pieces and place them in a mixing bowl. Add the yogurt, mayonnaise, celery and tarragon. Toss well. Toast hot dog rolls. Using a spoon, gently place the chunks of lobster in the rolls and serve immediately. Be sure to refrigerate any remaining lobster filling.

Yields: 6 servings

A 1 1/4-pound lobster yields about 1/4 pound meat. To make life simple, feel free to prepare this recipe using frozen lobster meat that you can purchase from your local fishmonger.

Nutrition Facts Per Serving:

Calories: 240; Total fat: 4.5g; Saturated fat: 1g; Cholesterol: 60mg;

Sodium: 770mg; Carbohydrate: 27g; Fiber: 1g; Protein: 21g






Spicy Grilled Shrimp

2 cloves garlic, minced

1 piece fresh ginger about 2 inches long (5 cm), peeled and cut up

3 T fresh lemon or lime juice

¼ tsp ground tumeric

1 T ground cumin

½ tsp salt

2 fresh jalapeno (hot green) chili peppers, seeded if desired, and minced

1 cup (8 oz/250g) nonfat plain yogurt

1 T paprika, plus paprika for garnish

1 ½ (750 g) large shrimp, peeled and deveined *(can substitute fish or chicken, see below)

Lemon or lime wedges

In a food processor fitted with the metal blade or in a blender, combine the garlic, ginger, lemon or lime juice, turmeric, cumin, salt, jalapenos, yogurt and the 1 T paprika. Process until well blended. Transfer to a glass or plastic bowl, add the shrimp and toss to coat evenly. Cover and marinate in the refrigerator for about an hour.

Place 12 bamboo skewers in water to cover to soak for 15-30 minutes. Prepare a fire in a charcoal grill.

Drain the skewers, then remove the shrimp from the marinade. Holding 2 skewers parallel, thread 4 or 5 of the shrimp on to the pair of skewers, holding the shrimp flat.

Repeat with the remaining shrimp and skewers. Place on an oiled grill rack and grill for 2 minutes. Turn the shrimp and grill until the shrimp turn pink, about 2 minutes longer.

Sprinkle with paprika and serve immediately with lemon or lime wedges.

*If using fish, substitute any firm white fish fillets, for the shrimp. Cut into 1½†cubes, marinate for no longer than 1-2 hours and thread onto single rather than parallel skewers. Grill as directed for the shrimp cooking until opaque in the center. If using chicken, cut chicken breast meat into 1½ inch cubes for skewering. Marinate for as long as 4-5 hours and then thread onto single skewers. Grill as directed for shrimp, cooking until opaque at the center.




Salmon with Yogurt Dill Sauce

Stonyfield Farms

4 8oz. salmon fillets

Olive oil

¼ cup fresh dill

1 clove garlic

1 cup plain lowfat yogurt

1 teaspoon lemon juice

Salt & pepper

Directions:

Brush each fillet with olive oil and season with salt and pepper. Broil or grill the salmon for 8-10 minutes until done. If grilling, flip fillet after 4 minutes, and grill on reverse side. Place garlic and dill in a food processor and chop until finely diced. Add yogurt and lemon juice, then blend. Serve salmon with yogurt and dill sauce and accompany with your favorite vegetables.

Yields: 4 servings

Nutrition Facts Per Serving:

Calories 440; Calories from Fat 170; Total Fat 19g; Cholesterol 165mg; Total Carbohydrates 3g; Protein 60g, Fiber 0g





VEGETABLES
AND

SIDE DISHES




Roasted Cauliflower or Broccoli

One head of Cauliflower or broccoli cut in small florets
1/4 cup parmesean cheese or less
non stick spray, olive oil type
Seasoned salt
garlic powder

Cover a baking sheet with foil and spray with nonstick spray. Put florets on sheet and spray with non stick spray. Season with seasoned salt, garlic powder and roast in oven 400 degrees until tender. Toss with cheese and serve.





Cold Asian Asparagus
3 Tablespoons soy sauce

½ teaspoon Dijon mustard

1 teaspoon sesame oil

1 teaspoon rice vinegar

toasted sesame seeds

2-3 lbs asparagus, blanched

In a small bowl combine the first 4 ingredients. Pour over blanched asparagus and top with sesame seeds. Chill and serve.




Confetti Couscous
Recipe courtesy Family Circle Magazine

Prep Time: 5 minutes Cook Time: 7 minutes

Yield: 6 servings (7 cups)

1 (14-ounce) can nonfat chicken broth

1 teaspoon grated lemon rind

2 tablespoons fresh lemon juice

½ teaspoon salt

1 box (10 ounces) plain couscous

1 jar (4 ounces) chopped pimentos, drained

1 box (10 ounces) frozen peas, thawed

½ cup slivered almonds, toasted

Bring chicken broth, lemon rind, lemon juice and salt to boiling in medium-size saucepan. Stir in couscous. Remove from heat. Let stand 5 minutes for couscous to absorb liquid. Fluff with fork.

Combine couscous, pimento, peas and almonds in large serving bowl.




Green Bean and Potato Saute
1 lb. string beans

2 large potatoes

½ small red pepper, thinly sliced

½ onion, chopped

1 tablespoon oil

2 cloves garlic, finely chopped

½ teaspoon paprika

1 inch fresh ginger, finely chopped

1 jalapeño chili, coarsely chopped

½ tomato, chopped

1 teaspoon soy sauce

Salt to taste

Cut the beans diagonally into 1 1/2-inch pieces. Cut the potatoes into 1 1/2 inch pieces about as thick as the beans. Slice the red pepper very thinly. Sauté the

onion in oil over high heat until softened, along with the garlic, paprika, and ginger. Add the potatoes, chili and tomato and stir-fry until the tomato loses its juice. Add the beans and stir-fry till just tender, about 8-9 minutes. Quickly stir in the soy sauce, red pepper, and salt. Serve warm




Green Chili Corn

2 Tbs butter

¾ of an 8 oz. package cream cheese

2 16 oz. cans whole kernel corn (drained)

1 4 oz. can chopped green chilies

¼ cup milk

¼ tsp. garlic salt

Salt and pepper to taste

Melt butter and cream cheese in microwave. Mix in remaining ingredients. Bake uncovered at 350 degrees for 30 minutes.




Maple Stuffed Sweet Potatoes

Makes 8 Servings

Eight 4-ounce sweet potatoes
6 tablespoons plain nonfat yogurt
2 tablespoons reduced-calorie pancake syrup (60 calories per fluid ounce)
2 tablespoons orange juice
1 tablespoon Dijon mustard
1/4 teaspoon cinnamon
1/8 teaspoon nutmeg

Preheat oven to 375 F. Bake potatoes 50-60 minutes, or until easily pierced with a fork. Remove from oven and cool slightly. Slice potatoes in half lengthwise. Scoop out pulp, leaving a 1/2"-thick shell. Place shells in 13 x 9" baking pan and transfer pulp to a food processor or blender. Add remaining ingredients to food processor; process until smooth. Spoon mixture evenly into shells. Return to oven and bake 5-10 minutes longer, until heated.

POINTS: 3

SELECTIONS: 1 Bread, 15 Optional Calories

PER SERVING: 136 Calories, 2 g Protein, 0 g Fat, 31 g Carbohydrate,
88 mg Sodium, 0 mg Cholesterol




Mushroom Potatoes

1 can (10-3/4 ounces) low-fat condensed cream of mushroom soup, undiluted
½ cup skim milk
1 large onion, chopped
4 medium potatoes, peeled, diced and cooked
Paprika

In a bowl, combine soup, milk and onion. Stir in the potatoes. Pour into a 1-1/2-qt. baking dish that has been coated with nonstick cooking spray. Sprinkle with paprika. Bake, uncovered, at 350 degrees for 30 minutes or until bubbly.

Yield: 8 servings

Diabetic Exchanges: One serving (1/2 cup) equals 1 starch; also, 80 calories, 159 mg sodium, 3 mg cholesterol, 16 gm carbohydrate, 2 gm protein, 1 gm fat. WW - 2 pts




My Mom’s Chili Relleno Casserole
1 lb Reduced fat cheddar cheese, grated

½ lb Reduced fate Monterey jack cheese

4 or 5 cans of whole green chili peppers

2 Tbs. Flour

1 large can of evaporated skim milk

4 eggs (may replace with egg substitute of choice)

½ tsp. Salt

Layer chilies and cheese in glass baking dish, starting with chilis and ending with cheese. Mix eggs, flour, salt, and milk. Pour over cheese. Bake in 350º oven 45 minutes or until brown and bubbly.





Oven-Baked Country Fries
2 egg whites
¼ cup all-purpose flour
1/3 cup dry bread crumbs
2 tablespoons grated Parmesan cheese
1 ½ teaspoons onion salt
1 ½ teaspoons Italian seasoning
1 teaspoon paprika
¼ teaspoon pepper
3 medium unpeeled baking potatoes (1 pound)
In a shallow bowl, beat egg whites until foamy. In another shallow bowl, combine the flour, breadcrumbs, Parmesan cheese and seasonings. Cut each potato lengthwise into eight wedges. Dip potatoes into egg whites, then coat with crumb mixture. Place in a single layer on a baking sheet coated with nonstick cooking spray. Spray wedges evenly with nonstick cooking spray. Bake, uncovered, at 375° for 40-45 minutes or until golden brown.

Yield: 4 servings.

Nutritional Analysis: One serving (6 wedges) equals 185 calories, 1 g fat (1 g saturated fat), 3 mg cholesterol, 822 mg sodium, 36 g carbohydrate, 3 g fiber, 7 g protein. Diabetic Exchange: 2-1/2 starch. WW – 3 pts





Party Potatoes
8 to 10 medium-size potatoes

1 (8oz) pkg cream cheese

1 carton sour cream

4 T margarine

1/3 c. chopped chives

paprika to taste

salt and pepper to taste

Boil peeled and cubed potatoes until tender; drain. Beat cream cheese and sour cream together. Add hot potatoes and beat until smooth. Add margarine, chives, salt and pepper. Pour into a 2-quart casserole dish sprayed with cooking spray, dot with margarine and sprinkle with paprika. Bake at 350 degrees for 25 minutes. Serves 8 to 10.




Pineapple Sweet Potato Casserole

Makes 12 Servings

3 pounds sweet potatoes (about 6 medium-large)
2 cans (8 ounces each) crushed pineapple in juice, undrained
¼ tsp ground cinnamon
4 tsp butter-flavored sprinkles
1/3 cup chopped pecans or golden raisins (optional)
1 ¾ cups miniature marshmallows

To cook the sweet potatoes in a conventional oven, bake them at 400 degrees
for about 45 minutes, or until tender. To cook in a microwave oven, prick each
potato in several places with a fork, and microwave at high power for about
15 minutes, or until tender. Set aside to cool; then peel and cut into bite-sized
pieces. Place the potato pieces in a large bowl and toss with all of the remaining
ingredients except the marshmallows. Coat a 2 1/2 quart casserole dish with
nonstick cooking spray, and place the sweet potato mixture in the dish. Top with
the marshmallows. Bake at 350 degrees for 35 to 40 minutes, or until the sweet
potato mixture is bubbly and the top is lightly browned. If the top starts to
brown too quickly, loosely cover the dish with aluminum foil during the
last 10 minutes of baking. Serve hot.

POINTS: 2.5




Barbecued Tempeh and Peppers

from: “Moosewood Restaurant Cooks at Homeâ€

total time: 25 minutes servings: 4

2-3 T vegetable oil

2 medium onions, chopped (about 2 cups)

1 large garlic clove

1 bell pepper (red is nice)

½ pound soy or mixed grain tempeh (1 package)

*****

Sauce
1 T soy sauce

3 T tomato paste

1 T molasses or brown sugar

2/3 cup water

****

1 T ground coriander

1 ½ tsp ground fennel

1-2 tsp Tabasco or other hot pepper sauce (or to taste)

salt to taste

****

4 pita breads

fresh lettuce leaves

Heat 2 T of the oil in a heavy skillet and sauté the chopped onions for 3 to 4 minutes, until they begin to soften. While the onions sauté, mince the garlic and chop the bell pepper; add them to the onions. Continue to cook another 5 minutes, stirring often. Cube the tempeh, add it to the skillet, and sauté for about 5 minutes, until it begins to brown. If necessary, add a little more oil to prevent sticking. While the tempeh browns, mix together the sauce ingredients in a small bowl and set aside.

Add the coriander and fennel to the tempeh and vegetables, and stir constantly for a minute. Pour on the sauce and simmer for about 5 minutes, until the sauce has thickened. Add Tabasco and salt to taste.

Serve in warmed pita pockets stuffed with crisp lettuce leaves.

per 8 oz. serving: 276 calories, 14.3 g. protein, 11.8 g. fat, 31.6 g. carbohydrate, 424 mg. sodium, 0 mg. cholesterol




Sauteed Squash

2 to 3 tbsp olive oil

¼ lb yellow squash, sliced

¼ lb zucchini, sliced

1 bunch green onions, chopped

2 tsp fresh garlic, chopped

Salt and pepper

2 to 3 Roma tomatoes, diced

Heat skillet on high for 2 minutes, add oil, squash, zucchini, green onions, garlic, and sauté until tender. Do not overcook. Remove from heat. Salt and pepper to taste. Add fresh tomatoes and serve.

YIELD – 2 servings





DESSERTS
AND

YUMMY THINGS




Baked Pumpkin
Ruth Johnson
(Serves 8)

5 Tablespoons flour

¾ cup sugar

½ teaspoon cinnamon

¼ teaspoon cloves

¼ teaspoon nutmeg

2 eggs, beaten

cups canned pumpkin
2 cups whole milk

½ stick (¼ cup) butter, melted

1 teaspoon vanilla

½ teaspoon salt

In a large bowl, combine the flour, sugar, cinnamon, cloves, and nutmeg. In a medium bowl, combine the beaten eggs and the pumpkin. Whisk the flour mixture into the pumpkin mixture and stir in the milk, the melted butter, the vanilla and the salt. Pour into a buttered casserole and bake 1-1 ½ hours at 350° or until center is firm.

(1 ½ hrs. in Dansk soufflé dish)




Chocolate Peanut Butter Pie
1/3 cup nonfat dry milk powder

1 ¼ cups cold water

1 pkg (1 oz) sugar-free instant vanilla pudding mix

½ cup reduced-fat chunky peanut butter (or smooth if you prefer)

1 reduced-fat graham cracker crust (8 inches)

CHOCOLATE LAYER

1/3 cup nonfat dry milk powder

1 ¼ cups cold water

1 pkg (1.4 oz) sugar-free instant chocolate pudding mix

1 cup reduced-fat whipped topping

½ ounce semisweet chocolate, shaved into curls (optional)

In a mixing bowl, beat milk powder and water on low speed for 20 seconds. Add vanilla pudding mix, beat on low for 1 ½ minutes. Add PB, beat on low for 30 seconds. Pour into crust.

For chocolate layer, in a mixing bowl, beat milk powder and water on low for 20 seconds. Add chocolate pudding mix and beat on low for 2 minutes. Carefully spread over PB layer. Top with whipped topping and chocolate curls. Cover and refrigerate at least two hours.

YIELD: 8 servings

Nutritional analysis: 257 calories, 10 g fat (3 g saturated), 1 mg. cholesterol, 505 mg. sodium, 35 g carbs, 2 g fiber, 8 g protein.




Coconut Fruit Dip

1 can (8 oz) crushed unsweetened pineapple (undrained)

¾ cup skim milk

½ cup (4 oz) non fat sour cream

1 package instant coconut cream pudding mix

Fresh pineapples, grapes, strawberries and bananas.

In blender combine first 4 ingredients; cover and process for 1 minute or until smooth.

Serve with fruit.

Store in refrigerator.




Cowboy Cookies

These are my mother-in-law’s and they are death to the diet!!!

1 c. margarine ½ tsp. salt

1 c. white sugar ½ tsp. baking powder

1 c. brown sugar 1 tsp. vanilla

2 eggs 2 c. uncooked oatmeal

2 c. plain flour 1 pkg (6oz) miniature chocolate bits

1 tsp. soda 1 c. finely chopped nuts

Stir small amount of flour into nuts. Cream together margarine, sugar and eggs. Add flour sifted with soda, salt, and baking powder. Add vanilla and oatmeal. Mix well; then add chocolate chips and nuts. Drop by tsp. onto ungreased cookie sheet.

Bake in 350 degree oven about 10 mins.

This recipe is best when mixed together and let set in refrigerator overnight and baked next day.

Yield – 8 doz.




Cream-Filled Strawberries

18 large fresh strawberries

1 cup cold fat free milk

1 package sugar free instant vanilla pudding mix

2 cups reduced fat whipped topping

¼ teaspoon almond extract

Remove stems from strawberries; cut a deep X in the top of each berry. Spread berries apart.

Whisk milk and pudding mix for 2 minutes. Fold in whipped topping and almond extract. Pipe or spoon about 5 teaspoons into each berry. Chill until served. Beautiful!!




Earthquake Cake
1 Box German Chocolate Cake Mix

1 Cup Pecans Chopped

1 Cup Coconut

1 Stick Margarine

1 8 oz Cream Cheese

1 Box Powdered Sugar

In an oblong pan, spread nuts on bottom of pan that has been sprayed with pan. Place coconut on top of nuts. Mix cake mix as directed and pour over coconut. Melt margarine and cream cheese together. Add powered sugar. Pour over cake mix.

Bake at 350 degrees for 45 minutes.




Fat-Free Banana Loaf

Wet:
3 egg whites
3 ripe bananas, mashed
1/2 cup applesauce
3/4 cup Splenda

Dry:
2 cups flour
1 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
1/2 cup almonds, chopped or slivered (optional)

Directions:

Preheat the oven to 325 degrees Fahrenheit. In a medium bowl, beat the egg whites, and add the remaining wet ingredients – mix thoroughly. In another bowl, mix the dry ingredients. Then lightly blend all of the ingredients together, and pour the mixture into a loaf pan.

Bake for 50 minutes, or until a toothpick comes out dry.

Let the loaf stand in the pan for 10 minutes, then slice and serve.




Hot Fudge Cake
2 c. sugar

2 tsp. vanilla

1 c. flour

2 T oil

2 sticks margarine

4 large eggs

6 T cocoa

Sauce:

2 c. sugar

1 tsp. vanilla

2 T. oil

1 large can evaporated milk

6 T cocoa

pinch of salt

Mix first 7 ingredients together. Bake at 325 for approximately 20 minutes, using 3 cake pans or one 13 X 9 inch pan.

Sauce: Bring to boil for 2 minutes. Serve over cake and ice cream




Orange Fluff
12 oz low-fat cottage cheese

1 small box sugar-free orange jello

--Mix above ingredients together

11 oz can Mandarin oranges in light syrup – drained

20 oz can crushed pineapple – drained until really dry

--Add fruit

--Fold in 8 oz container fat-free Cool Whip

12 servings – ½ cup each




Peanut Butter Muffins
1 ½ Cups of whole wheat flour

¼ C oat bran

½ C sugar

1 T baking powder

¾ C milk

½ C chocolate chips

½ C peanut butter

¼ C apple sauce

1 egg white

Combine all dry ingredients (including chocolate)

In a separate bowl combine milk, peanut butter, apple sauce and egg white until the peanut butter is well incorporated

Add liquid to dry mixture and stir until blended but don’t over stir

Bake at 400 degrees for 15 – 18 minutes

Cool on wire rack

Yields 12 muffins




Peanut Brittle

3 cups white sugar

1 cup white syrup

½ cup water

1 tablespoon salt

2 teaspoons baking soda

3 cups raw peanuts or other nuts

Butter size of walnuts

Boil sugar, syrup, and water until it spins a thread. Add peanuts and stir continuously after nuts are added. Cook until it turns a brownish gold. Take from fire. Add butter and salt.

Pour into a buttered cookie sheet. Break into desired pieces.

To cook peanuts and syrup- 5 minutes on high and about 15 minutes on medium.




Pineapple Coconut Balls
1 pkg (8 oz) fat free or reduced fat cream cheese, softened

1 can (8 oz) crushed pineapple, well drained

2 ½ cups flaked coconut

In a small mixing bowl, beat cream cheese and pineapple until combined. Cover and refrigerate for 30 minutes. Roll into 1-inch balls and roll in coconut. Refrigerate for 6 hours or overnight.

Yield: about 2 doz.

Nutritional analysis: one snowball (prepared with FF cream cheese) equals 67 calories, 5 gm. fat (5 gm. sat.), 1 mg. cholesterol, 55 mg. sodium, 4 g. carb, 1 g fiber, 2 g protein.





Pumpkin Muffins
¾ cup bran
¾ cup whole wheat flour
¾ cup granulated sugar
1 ½ teaspoons cinnamon
1 teaspoon baking powder
1 teaspoon baking soda
½ teaspoon salt
1 cup raisins
1 cup mashed or canned cooked pumpkin
2 eggs (unbeaten)
¼ cup vegetable oil
2/3 cup plain low-fat yogurt or buttermilk (I use yogurt)

Optional: reduce raisins to 1/2 cup and add 1/3 cup chopped walnuts.

Directions:


In bowl, combine bran, flour, sugar, cinnamon, baking powder, baking soda, salt, and raisins; toss to mix. Add pumpkin, eggs, oil, and yogurt; stir just until combined.
Spoon batter into paper-lined or nonstick muffin tins. Bake in 400 degree F oven for 25 minutes or until firm to the touch.

Makes 12 muffins
Calories per muffin: 160
Grams fat per muffin: 5




Chocolate Peanut Butter Surprise!
Martha Stewart Cookie Contest TV show

2 cups all-purpose flour
½ cup Dutch-process cocoa powder
½ teaspoon baking powder
½ teaspoon baking soda
½ cup (1 stick) unsalted butter, room temperature
½ cup vegetable shortening
½ cup granulated sugar
1 ¼ cups light-brown sugar, firmly packed
2 large eggs
1 teaspoon pure vanilla extract
1 cup semi-sweet chocolate chips
½ cup peanut butter


1. Sift together flour, cocoa powder, baking powder, and baking soda. Set aside.

2. In the bowl of an electric mixer fitted with the paddle attachment, beat butter, vegetable shortening, granulated sugar, and 1 cup light-brown sugar on medium speed until light and fluffy, about 2 minutes. Add eggs, one at a time, mixing until fully combined between each addition. Add vanilla, and beat to combine. Gradually add dry ingredients, and mix on low speed until fully combined. Remove from mixer. Using a wooden spoon, stir in chocolate chips. Cover bowl with plastic wrap, and chill until firm, about 1 hour.

3. Heat oven to 350 degrees. Line baking sheets with Silpats (French nonstick baking mats)


4. In a small bowl using a rubber spatula, stir together peanut butter and remaining ¼ cup light-brown sugar.

5. Using a 1 ¼ inch scoop or heaping tablespoon, drop dough onto prepared baking sheets about 2 inches apart. Make a thumbprint in the center of each cookie. Fill thumbprint with 1 teaspoon peanut-butter mixture. Top with a second scoop of dough, and carefully mold dough to cover ³surprise.²

6. Bake until firm, about 12 minutes. Transfer sheets to wire racks to cool for 5 minutes before transferring cookies to racks. Makes about 3 ½ dozen.




Zucchini Bread

4 eggs
2 c. sugar
1 c. light vegetable oil
3 ½ c. flour
1 t. salt
1 ½ t. baking soda
1 t. cinnamon
¾ t. baking powder
2 c. grated zucchini
1 c chopped walnuts (optional)
1 ½ t. vanilla extract


Preheat oven to 350 degrees.

Mix ingredients.
Grease and flour loaf pan.

Pour ingredients into pan.
Bake at 350 degrees for 55 min.




BIG Breakfast Cookie

A giant cookie for breakfast? That's right! One of these is sooooooo filling (You might not even eat the entire thing!) and they are nutritious too! You can even make a batch and freeze them to eat throughout the week. Enjoy!

Ingredients for 1 BIG Cookie - 5 pts.: (doesn't account for added protein powder)

1/3 cup oatmeal
1 Tb raisins
1 Tb flour
1/3 cups fat-free dry milk
¼ cup applesauce (no-sugar added)
¼ tsp cinnamon
¼ tsp. baking powder
1 Tb Splenda or other no-calorie sweetener *
(I also add 1-2 scoops of chocolate protein powder and increase the applesauce just a bit to compensate for the added dry mix)

Ingredients for a batch of 4 BIG Cookies:
Yields: 4 servings | 5 points per serving (doesn’t account for added protein powder)
or: 6 servings | 3 points per serving

Note: These cookies are huge and filling. You might even want to bake them as 6 smaller cookies for less points!

1¼ cups oatmeal
¼ cup raisins
¼ cup flour
1½ cups fat-free dry milk
1 cup applesauce (no-sugar added)
1½ tsp. cinnamon
1½ tsp. baking powder
¼ cup Splenda or other no-calorie sweetener *

Directions:

Preheat oven to 350 degrees. Spray a LARGE cookie sheet with Pam or use two smaller cookie sheets. Mix all ingredients together and spoon 4 large mounds on sheet. Bake for 15-20 min.

(You can even freeze a whole batch of these and then eat them throughout the week! Just thaw them to room temperature, or nuke in the microwave for 30 seconds, before serving.)


Nutritional Info: (per cookie, made with Splenda): 270 calories, 2 g. fat, 4.2 g. fiber (5 points) (Using sugar instead of sple
 
any relation?

Noticed the last name and wonder if you are any relation to the Langen's in IL? Also, if you see this and did get a copy of the cookbook, could you send to me @ [email protected]? Thanks!
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top