Featured Recipe

Holiday Salad

• ½ head curly endive lettuce, chopped
• ½ head escarole, chopped
• ½ head romaine lettuce, chopped
• 4 c apples, coarsely chopped and sprinkled with lemon juice
• 1 c celery hearts, thinly sliced
• 1 c walnuts (optional) or pecans, coarsely broken (optional)
• 1 c dried sweetened cranberries (optional)

Toss together all ingredients

Serve with a dressing that suits your family tastes, like a balsamic vinaigrette or vinaigrette made with cider vinegar, crumbled bacon, and finely minced sweet onion.

Serves 12

NUTRITIONAL FACTS PER SERVING (without the dressing):

• Calories 34
• Calories from Fat 2
• Fat .2 g
• Saturated Fat 0 g
• Carbohydrate 8.3 g
• Protein 1 g

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1-2-3 Peach Cobbler    print

• 1/2 teaspoon cinnamon, ground
• 1 Tbsp vanilla extract
• 2 Tbsps cornstarch
• 1 cup peach nectar
• 1/4 cup pineapple juice or peach juice
• 2 16-oz cans peaches, sliced, packed in juice, drained (or 1-3/4 lbs. fresh)
• 1 Tbsp margarine, tub
• 1 cup pancake mix, dry
• 2/3 cup all-purpose flour
• 1/2 cup sugar
• 2/3 evaporated skim milk
• nonstick cooking oil spray (for baking dish)
• 1/2 tsp nutmeg
• 1 Tbsp brown sugar

1. Combine cinnamon, vanilla, cornstarch, peach nectar, and pineapple or peach juice in a saucepan over medium heat. Stir constantly until mixture thickens and bubbles.

2. Add sliced peaches to mixture. Reduce heat and simmer for 5 to 10 minutes.

3. In another saucepan melt margarine and set aside. Lightly spray and 8-inch square glass dish with cooking oil spray. Pour over hot peach mixture into the dish.

4. In another bowl, combine pancake mix, flour, sugar, and melted margarine. Stir in milk. Quickly spoon this mixture over peach mixture.

5. Combine nutmeg and brown sugar. Sprinkle mixture on top of batter.

6. Bake at 400 degrees F for 15 to 20 minutes or until golden brown. Cool and cut into 8 squares.

Yields:  8 servings (1 square Nutrition Facts: 

• Amount Per Serving:
• Calories 271
• Fat 4g
• Saturated fat less than 1 g
• Cholesterol less than 1 mg
• Sodium 263 mg

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90 Minute Cinnamon Rolls    print

*Recipe came from Jennifer Miles

• 3 1/4 cups of all-purpose flour, divided
• 1 envelope Fleischmann's Quick Rise Instant Yeast
• 1/4 cup sugar
• 1/2 tsp salt
• 3/4 cup milk
• 1/4 cup water
• 1/4 cup margarine
• 1 egg
• 1 cup firmly brown sugar
• 1 tbsp cinnamon
• 1/2 cup margarine, softened
• 1/2 cup raisins, optional

SET aside 1 cup all purpose flour from total amount. MIX remaining flour, yeast, sugar, and salt in large bowl. HEAT milk, water, and 1/4 cup margarine until hot to touch, 125 - 130 F. STIR hot liquid into dry ingredients. MIX in egg. MIX in enough reserve flour to make a soft dough, that does not stick to the bowl. TURN out onto floured board and knead for 5 minutes. COVER dough and let it stand for 10 minutes. MIX brown sugar, cinnamon, and margarin together.

ROLL dough into 12 x 9 inch rectangle. SPREAD with cinnamon mixture. Sprinkle with raisins. Roll up from long side, jelly roll style; pinch to seal the seam. CUT into 12 equal slices with a sharp knife. PLACE cute side up in large greased muffin cups; place on baking sheet over a shallow pan half-filled with boiling water. COVER dough and let rise for 20 minutes.

BAKE at 375 F for 20 minutes or until browned. Remove from muffin cups to cool. Serve warm makes 12 buns.

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Almond Angel Food Cake    print

• 1 cup cake flour
• 1 1/2 cups superfine granulated sugar
• 1 1/4 cups egg whites (about 10 large eggs whites), at room temperature
• 1 1/4 teaspoons cream of tartar
• 1/4 teaspoon salt
• 1 teaspoon vanilla extract
• 1/4 teaspoon almond extract

1. Preheat the oven to 350 °F.

2. Sift the flour twice with 1/2 cup of the sugar.

3. With an electric mixer on high speed, beat the egg whites, cream of tartar and salt until soft peaks form when the mixer is removed from the batter.

4. Add half of the remaining sugar and beat for 1 minute. Add the remaining sugar, 2 tablespoons at a time, beating after each addition.

5. Stir in the vanilla and almond extract.

6. Fold the flour and sugar mixture into the egg whites, 1/4 cup at a time, just until incorporated.

7. Put the batter in an ungreased 10' tube pan and bake until the cake is light golden brown and springy to the touch, about 1 hour. Invert the pan and let the cake cool completely before removing from the pan.

Serves 14
Nutrition Facts:

• 129 Calories
• 0g Fat
• 29g Carbs

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Apple Bran Muffins    print

• 1 1/4 cups whole wheat flour
• 1 cup oat bran
• 1/3 cup packed brown sugar
• 2 1/2 teaspoons baking powder
• 1/4 teaspoon baking soda
• 1/4 teaspoon salt
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground cinnamon
• 1 cup buttermilk
• 2 egg whites
• 2 tablespoons cooking oil
• 3/4 cup apple, shredded & peeled

1. Mix flour, oat bran, brown sugar, baking powder, baking soda, salt, nutmeg and cinnamon.

2. In another bowl mix buttermilk, egg whites and oil; add to dry ingredients.

3. Stir until dry ingredients are moistened; add apple.

4. Spray muffin cups with nonstick coating spray. Put about 1/4 cup batter into each muffin cup.

5. Bake at 375 degrees for 18 to 20 minutes (a toothpick inserted near center should come out clean).

Quantity: 12 muffins

Tip: Muffin batter will store in a tightly covered container in the refrigerator for up to 5 days.

Nutrition Facts Per Muffin:

• Calories 126 kcal
• Fat 3g
• Carbohydrate 20g
• Fiber 1g

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Apple Crisp    print

• 4 large tart apples
• 3/4 cup sugar or other sweetener
• 1/2 cup flour
• 1 tsp cinnamon
• 1 1/2 cups rolled oats
• 1/3 cup margarine
• 
  
  

  1. Preheat oven to 350 degrees.

  2. Peel the apples, if desired, then core and thinly slice them.

  3. Toss with 1/2 cup sugar, 1 tablespoon flour, and cinnamon. Spread evenly in a 9" x 13" baking dish.

  4. Mix the rolled oats with the remaining flour and sugar.

  5. Add the margarine and work the mixture until it is uniformly crumbly.

  6. Sprinkle evenly over the fruit. Bake for 45 minutes, until lightly browned.

  7. Let stand 10 minutes before serving.

  Yields: 10 servings

  Nutrition Facts per Serving (3/4 cup):

  
  189 calories
  3 g protein
  35 g carbohydrates
  4 g fat
  0 mg cholesterol
  61 mg sodium

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Apricot-Meringue Squares    print

• 1 cup all-purpose flour
• ¼ cup powdered sugar
• ¼ cup margarine, softened
• 1 egg white
• 2 egg whites
• ½ cup granulated sugar
• ½ apricot (any flavor works) jam
• 3 tablespoons miniature semisweet chocolate chips
• 
  

Heat oven 350°. Spray square pan, 9x9x2 inches, with nonstick cooking spray. Mix flour, powdered sugar, margarine and 1 egg white. Press in pan. Bake about 15 minutes or until set.

Increase oven temperature to 400°. Beat 2 egg whites until foamy. Beat in granulated sugar, 1 tablespoon at a time. Continue beating until stiff and glossy. Spread jam over baked layer. Sprinkle with chocolate chips. Spread meringue over jam and chocolate chips. Bake about 10 minutes or until meringue is brown. Cool completely. Cut into 1 1/2-inch squares.

25 squares

NUTRITIONAL FACTS PER SERVING:

• Calories 80
• Calories from Fat 18
• Fat 2 g
• Carbohydrate 14 g
• Protein 1 g

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Artichoke-Spinach-Cheese Bake    print

• 2 jars (6 oz each) marinated artichoke hearts drained
• 2 pkgs. (10 oz. each) frozen chopped spinach, thawed, squeezed dry
• 1 pkg. (8 oz) cream cheese, softened
• 2 T. butter, softened
• 6 T. milk
• Freshly ground pepper
• 1/2 cup grated Parmesan cheese

Put artichoke hearts in 1 1/2 to 2 qt casserole. Arrange spinach evenly over artichoke hearts. Beat cream cheese and butter until smooth; gradually add milk. Spread cream cheese mixture over spinach; give it a good grinding of pepper. Sprinkle with Parmesan cheese.
*May be made ahead and refrigerated overnight.
Bake uncovered at 350 for 30 minutes. Uncover and bake an additional 5 minutes.

Makes 8 servings.

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Arugula and Asian Pear Salad    print

• 2 tablespoons freshly squeezed lemon juice
• 1 tablespoon extra virgin olive oil
• kosher salt to taste
• freshly ground black pepper
• 8 cups baby arugula
• 4 small Asian pears, cored and thinly sliced
• 1 tablespoon Parmesan cheese shavings
• 1/8 pound thinly sliced prosciutto, cut into thin strips (optional)

1. In a large salad bowl, whisk the lemon juice, olive oil, salt and pepper together.
2. Gently toss the arugula to coat it with the dressing. Add the pears and toss them with the arugula once or twice.
3. Sprinkle the Parmesan cheese and prosciutto on top and serve.

Serves 4 (1 Cup servings)

Nutrition Facts per Serving:

• 165 Calories
• 5g Fat
• 27g Carbs

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Asparagus Supreme    print

• 3-4 lbs. fresh asparagus
• 4 T. chopped onions
• 4 T. chopped celery
• 4 T. grated Parmesan cheese
• 1/2 c. dry bread crumbs
• 1/2 c. melted butter
• salt and pepper to taste

Wash and break off tough ends of asparagus; place in shallow baking dish. Add salt and pepper. Sprinkle onion, celery, cheese and bread crumbs over asparagus. Melt butter and pour over asparagus. Cover dish and bake at 375 for 45 minutes.

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Baked Ambrosia    print

*Recipe courtesy from Pamela Smith's Eat Well Live Well

• 3 large seedless oranges
• 1/4 cup unsweetened pitted dates chopped
• 1/4 cup walnuts or pecans, chopped
• 3 T. unsweetened flaked coconut
• 1/2 cup nonfat plain yogurt
• 1/2 tsp. vanilla extract

Preheat oven to 350 degree F.
Cut oranges in half crosswise. Clip membranes and carefully remove pulp (do not puncture bottom); set orange shells aside. Chop orange pulp. Combine orange pulp,dates, chopped nuts and 2 T. of coconut. Spoon orange mixture into orange shells, and place in a 12 x 8 x 2-inch baking dish. Bake for 25 minutes.
Combine yogurt and vanilla; divide mixture over tops of oranges. Sprinkle tops with remaining 1 T. of coconut. Serve immediately.

Makes 6 servings.

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Baked Chicken Nuggets    print

Preparation time: 15 minutes

• 1.5 lb chicken thighs, boneless, skinless
• 1 cup ready-to-eat cereal, cornflakes, crumbs
• 1 tsp. paprika
• 1/2 tsp. Italian herb seasoning
• 1/4 tsp. garlic powder
• 1/4 tsp. onion powder

1. Remove skin and bone; cut thighs into bite-sized pieces.
2. Place cornflakes in plastic bag and crushed by using a rolling pin.
3. Add remaining ingredients to crushed cornflakes. Close bag tightly and shake until blended.
4. Add a few chicken pieces at a time to crumb mixture. Shake to coat evenly.

CONVENTIONAL METHOD
1. Preheat oven to 400 degree F. Lightly grease a cooking sheet.
2. Place chicken pieces on cooking sheet so they are not touching.
3. Bake until golden brown, about 12 to 14 minutes.

MICROWAVE METHOD:
1. Lightly grease an 8- by 12-inch baking dish.
2. Place chicken pieces on baking dish so they are not touching. Cover with waxed paper and cook on high.
3. Rotate chicken every 2 to 3 minutes. Cook until tender, about 6 to 8 minutes.

Note: To remove bone from chicken thighs:

1. 1. Place chicken on cutting board. Remove skin from thighs.
2. 2. Turn chicken thighs over.
3. 3. Cut around bone and remove it.

Makes 4 servings (serving size: about 3 oz)

NUTRITION FACTS PER SERVING:

• Calories 175
• Fat 8 g
• Saturated Fat 2 g
• Cholesterol 67 mg
• Sodium 127 mg

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Baked Chicken with Garlic and Sun-Dried Tomatoes    print

• 4 boneless skinless chicken breast halves (4 oz.)
• 20 cloves garlic, peeled (about 2 heads)
• 1 medium onion, sliced 1/4-inch thick and separated into rings
• 1/2 cup chopped sun-dried tomatoes (not packed in oil)
• 1/4 cup dry white wine
• 1/2 cup chicken broth
• 1 teaspoon dried oregano
• 1/4 teaspoon ground black pepper

Rinse the chicken, and pat it dry with paper towels.

Coat a large ovenproof skillet with olive oil cooking spray, and preheat over medium-high heat. Crush 2 of the garlic cloves, and place them in the skillet. Place the chicken in the skillet, and arrange the remaining cloves around the chicken.

Cook the chicken for about 2 minutes on each side, or until the chicken and garlic cloves are nicely browned. Remove the chicken from the skillet, and set aside. Remove skillet from the heat.

Lay the onions and tomatoes over the garlic cloves in the skillet. Arrange the chicken in a single layer over the tomatoes, onions, and garlic. Poour the wine and broth over the chicken, and sprinkle with the oregano and peper.

Cover and bake at 350 degrees F for 30 minutes, or until the chicken is tender and the juices run clear when the chicken is pierced.

• Calories: 209
• Cholesterol: 72mg
• Fat: 3.3g
• Fiber: 1.7g
• Protein: 30g
• Sodium: 305mg

Source: Secrets of Fat-Free Cooking by Sandra Woodruff

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Baked Flour or Corn Tortilla Chips    print

• 6 (7- to 8-inch) flour tortillas or 6 (6-inch) corn tortillas
• Paprika, chili powder or cayenne pepper

1. Preheat oven to 375° F. Sprinkle 1 tortilla with water to dampen; shake off excess water. Lightly sprinkle top with paprika. Repeat with remaining tortillas. Cut each flour tortilla into 8 wedges, each corn tortilla into 6 wedges.

2. Arrange as many wedges as fit in single layer on baking sheet (edges may overlap slightly). Bake 4 minutes. Rotate sheet. Bake another 2 to 4 minutes until chips are firm and flour tortillas are spotted with light golden color. Do not let corn tortillas brown. Remove chips to plate to cool. Repeat with remaining wedges.

Makes 6 servings

Nutritional Facts Per Serving:

• Calories 67
• Calories from fat 10
• Total Fat 1g
• Saturated Fat less than 1g
• Carbohydrate 13g
• Protein 2g

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Baked Lemon Sole    print

• 4 (3-1/4 oz.) sole fillets
• 2 tsp fresh parsley, chopped
• 2 tsp margarine, melted
• 1/8 tsp pepper
• 2 tsp lemon juice
• 1/8 tsp paprika
• 2 tbsp all-purpose flour

1. Rinse fillets thoroughly in cold water; pat dry with paper towels, and set aside.

2. Combine melted margarine and lemon juice in a small bowl.

3. Combine flour, chopped parsley and pepper in a shallow container.

4. Dip fillets in margarine mixture and dredge in flour mixture. Transfer fillets to a nonstick baking sheet, and drizzle any remaining margarine mixture over fish.

5. Sprinkle fillets with paprika. Bake at 375 degrees F. for 15 to 20 minutes or until fish is golden brown and flakes easily when tested with a fork.

6. If a crisper texture is desired, broil baked fillets 4 inches from heat for 1 minute. Garnish each fillet with a lemon wedge and fresh parsley sprigs, if desired.

Serves 4

Nutrition Facts: 

• Amount Per Serving:
• Calories 92 g
• Fat 1 g
• Sodium 79 mg

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Baked Maple Apples    print

• 4 medium baking apples (Rome Beauty, Golden Delicious, Greening)
• 4 teaspoons margarine
• ¼ cup maple-flavored syrup

Heat oven to 375°. Core apples. Pare 1-inch strip of skin from around middle of each apple, or pare upper half of each to prevent splitting.

Place apples upright in ungreased square baking dish, 8x8x2 inches. Place 1 teaspoon margarine and 1 tablespoon maple-flavored syrup in center of each apple. Pour water (1/4 inch deep) into baking dish.

Bake uncovered 30 to 40 minutes or until tender when pierced with fork. (Time will vary with size and variety of apple.) Spoon syrup in dish over apples several times during baking.

Serves 4

NUTRITIONAL FACTS PER SERVING:

• Calories 180
• Calories from Fat 36
• Fat 4 g
• Carbohydrate 38 g
• Protein 0 g

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Baked Pork Chops    print

• 1/2 teaspoon prepared mustard
• 1 tablespoon flour
• 1 tablespoon brown sugar
• 1 teaspoon salt
• 1 tablespoon vinegar
• 1 cup catsup
• 1 cup water
• 1 1/2 lbs pork shops, cut about 1 1/4-inch thick

1. Combine mustard, flour, sugar and salt.

2. Add vinegar, catsup and water and mix thoroughly.

3. Pour over pork chops in a baking dish.

4. Cover tightly with foil and bake at 350 degrees for 1 1/2 to 2 hours.

Nutrition Facts: Amount Per Serving:

• Calories 55 kcal
• Fat .2g
• Cholesterol 0g
• Sodium 869g

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Baked Zucchini in Tomato Sauce     print

• 1 tsp. olive oil
• 3 large zucchini, thinly sliced
• ½ small red onion, finely chopped
• 1 ¼ cups tomato sauce
• 2 tbsp chopped fresh thyme
• garlic salt, black pepper, fresh thyme sprigs, to garnish

Preheat the oven to 375º F. Brush an ovenproof dish with olive oil. Arrange half the zucchini and onion in the dish.

Spoon half the tomato sauce over the vegetables and sprinkle with some of the fresh thyme, then season to taste with garlic salt and pepper.

Arrange the remaining zucchini and onion in the dish on top of the sauce, then season to taste with more garlic salt and pepper. Spoon over the remaining sauce and spread evenly.

Cover the dish with foil, the bake for 40-45 minutes, or until the zucchini is tender. Garnish with sprigs of thyme and serve hot. .

Serves 4

Nutrition Facts:

• Calories 49
• Fat 1.43 g
• Fiber: 1.73 g
• Cholesterol: 0 g
• 
  
  *Excerpt from The Low Cholesterol Cook Book by Christine France
  

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Banana Bran Muffins    print

• 2 1/2 cups flour
• 3/4 cup sugar
• 1 1/2 teaspoons baking soda
• 1/4 teaspoon salt
• 2 large eggs, at room temperature
• 1 1/2 cups buttermilk
• 1 1/2 cups bran
• 1 cup mashed, ripe bananas

1. Preheat oven to 350°F. Coat two 12-cup muffin pans with non-stick spray.

2. Sift the flour, sugar, baking soda and salt together. (This can be done the night before and kept covered on the counter.)

3. Whisk together the eggs, buttermilk and bran. Let stand for 10 minutes.

4. Make a well in the center of the dry ingredients and add the egg mixture all at once. Stir with a wooden spoon until the dry ingredients are just moistened.

5. Fold in the mashed banana. (Be careful to keep the mixing to a minimum -- a light stirring which will leave some lumps is fine. The dough should not be mixed to the point of pouring, but should break in coarse globs.) Fill the tins two-thirds full, being careful not to drip the batter on the edge of the tins where it will burn and cause sticking.

6. Bake in the prepared muffin tins for about 25 minutes. The muffins are done when a knife inserted in the center of a muffin comes out dry.

Serves 24
Nutrition Facts:

• Calories 100
• Fat 1 g
• Carbohydrate 21 g
• Fiber 2 g

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Banana-Nut Bread    print

• 1 cup mashed very ripe banana (about 3 small)
• 1/2 cup sugar
• 1/2 plain nonfat yogurt
• 1/2 cup matgarine, melted
• 1 teaspoon vanilla extract
• 1 egg
• 1 egg white
• 2 cups all-purpose flour
• 1 tespoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1/4 cup chopped pecans, toasted
• Baking spray with flour

Combine first 7 ingredients in a large bowl; beat at medium speed of an electric mixer until well blended. Combine flour and next 3 ingredients; stir in pecans. Add flour mixture to banana mixture, stirring just until moistened. Spoon batter into an 8 1/2 x 4 1/2 x 3-inch loaf pan coated with baking spray with flour. Bake at 350 degree for 1 hour and 5 minutes or until a wooden pick inserted in center come out clean. Cool 10 minutes in pan on a wire rack; remove from pan, and cool completely on a wire rack.

Yield:14 servings (serving size:1 slice).

• Caolries 158(30% from fat)
• Protein 3.2 g
• Fat 5.3 g (sat 0.9 g, mono 2.5 g, poly 1.5 g)
• Carb 24.6 g
• Fiber 1 g
• Chol 15 mg
• Iron .09 mg
• Sodium 124 mg
• Calc 36 mg

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Bean Dip    print

• 1/2 cup non-fat plain yogurt
• 1/2 cup salsa (fresh is preferred)
• 1/2 tsp. garlic powder
• 1/2 tsp. chili powder
• 1 cup drained, cooked, pinto, kidney or black beans
• Toasted no-lard tortillas or pita bread
• Assorted fresh vegetables

In a small serving bowl, combine yogurt, fresh salsa, garlic and chili powders. Mash beans slightly; stir into yogurt mixture. Serve with tortillas, pita bread and/or raw vegetables.

Makes about 2 cups.

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Beef Stroganoff    print

• 1 lb lean beef boneless round steak, about ½ inch thick
• 1 T reduced-calorie margarine
• ½ c chopped onion (about 1 medium)
• 1 clove garlic, finely chopped
• 3 c sliced mushrooms (about 8 oz)
• ¼ c beef broth
• 2 T cornstarch
• 1 c condensed beef broth
• ¼ tsp pepper
• ¾ c nonfat plain yogurt
• 2 c hot cooked noodles or rice
• 2 T snipped parsley

Trim fat from beef steak; cut beef with grain into 2-inch strips. Cut strips diagonally across grain into ¼-inch slices. (For ease in cutting, partially freeze beef, about 1 ½ hours.) Heat margarine in 10-inch nonstick skillet until melted. Add onion and garlic; cook and stir over medium-high heat until onion is tender. Stir in beef and mushrooms; cook and stir until beef is no longer pink. Stir in ¼ c beef broth; reduce heat. Cover and simmer 10 minutes.

Stir cornstarch into beef broth until dissolved; stir into beef mixture. Cook and stir over medium-high heat until thickened; remove from heat. Stir in pepper and yogurt; reduce heat. Cover and simmer, stirring occasionally, until beef is tender, about 30 minutes. Serve over noodles; sprinkle with parsley.

Serves 6

NUTRITIONAL FACTS PER SERVING:

• Calories 230
• Calories from Fat 54
• Fat 6 g
• Carbohydrate 21 g
• Protein 22 g

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Beef, Pasta, and Artichoke Toss    print

*Recipe courtesy from the Utah Beef Council

Total preparation and cooking time: 30 minutes
Chilling time: 2 hours or overnight, if desired

• 1 1/2 lb boneless beef sirloin steak, cut 1 inch thick
• 4 cups uncooked tri-colored rotelle
• 1 can (14 oz) quartered artichoke hearts, drained
• 1 large red bell pepper, cut into julienne strips
• 1 cup small pitted ripe olives (optional)
• 2 T. thinly sliced fresh basil

Balsamic Vinaigrette

• 1/4 cup olive oil
• 1/4 cup balsamic vinegar
• 1 1/2 tsp dried basil leaves
• 3/4 tsp salt
• 1/4 tsp pepper

1. Place beef steak on rack in broiler pan so surface of meat is 3 to 4 inches from heat. Broil steak approx. 16 to 18 minutes for medium-rare to medium doneness, turn once. Let stand 10 minutes. Trim fat from steak. Cut steak lengthwise in half and then crosswise into then slices.
2 Meanwhile cook pasta according to package directions. Drain; rinse with cold water.
3. In large bowl, combine beef, pasta, artichoke hearts, bell pepper, olives, if desired, and fresh basil; mix lightly.
4. In small bowl, whisk together vinaigrette ingredients. Pour over beef mixture; toss to coat. Cover and refrigerate at least 2 hours or overnight, if desired, before serving.

Makes 8 servings (serving size: 1 - 1/2 cups)

NUTRITION FACTS PER SERVING:

• Calories 331
• Calories from fat 108
• Fat 12 g
• Saturated Fat 3 g
• Protein 25 g
• Cholesterol 57 mg

Selected Recipe

Beef-Noodle Casserole    print

Total preparation and cooking time: 50 minutes

• 1 lb lean ground beef
• 1/2 cup onions, chopped finely
• 3 qt. boiling water
• 2 3/4 cups noodles, yolk-free, enriched, uncooked
• 1 (10 3/4-oz can) tomato soup, condensed
• 1 1/4 cups water
• 1/8 tsp. pepper
• 1 cup bread crumbs

1. Brown beef and onions in hot skillet; drain.
2. Place water in large saucepan; bring to rolling boil. Cook noodles in boiling water for 10 minutes; drain and set aside.
3. Combine soup, water, and pepper. Stir into cooked meat. Add cooked noodles to meat mixture. Stir gently to avoid tearing the noodles.
4. Spoon beef-noodle mixture into 9- by 13-inch baking pan. Sprinkle bread crumbs over beef-noodle mixture.
5. Bake, uncovered, at 300 degree F, about 30 minutes.

Makes 4 servings (serving size: 2 cups)

NUTRITIONAL FACTS PER SERVING:

• Calories 595
• Fat 18 g
• Saturated fat
• Cholesterol 86 mg
• Sodium 575 mg

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Berry Pink    print

*This is something that I created for a party two years ago. Everyone really liked and kept asking for the recipe. Little did they know how effortless this drink really is.
By Krista Mangan - Wellness Coordinator

• 2 - 2 L bottles of Cherry 7up
• 1 - frozen bag of mixed berries

Just pour in the Cherry 7up in a punch bowl and then add the mixed berries. Sometimes I add more berries, it really just depends on how many berries you want in the drink.

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Berry, Nut, and Chicken Salad    print

*Recipe from Ana Mitchell

• 6 chicken breasts
• 6 T. poppy seed dressing

Preheat oven to 315 degrees. Coat each breast with 1 T. dressing. Marinate at least 30 minutes before baking for 20-30 minutes or until chicken reaches 165 degrees. Cool, and then cut into chunks for salad.

• 2 c. pecan pieces
• 1 c. sugar

Caramelize the nuts by warming frying pan over medium heat. Add nuts and sugar. Stir constantly using a metal spatula until sugar is melted and has coated nuts and nuts are golden. Immediately pour onto piece of tin foil, or cookie sheet to cool then crumble.

• 2.5 lb chopped Romaine lettuce
• 2 c. frozen (or fresh) blueberries
• 2 2/3 c. frozen (or fresh) raspberries
• 24 each strawberries
• Poppy seed dressing

Divide lettuce, chicken, caramelized nuts, and berries among 8 bowls. Serve with poppy seed dressing.

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Black Bean Nachos    print

Serves 4

• 2 large low-fat flour tortillas
• 1 15-ounce can reduced sodium black beans, rinsed and drained
• 1 cup canned no salt tomatoes, drained or 1 cup fresh chopped tomatoes
• 1 cup frozen corn kernels
• ½ cup sliced green onions (scallions)
• 2 chopped garlic cloves
• 2 jalapeño chiles, seeded and chopped (or green chiles to taste)
• ½ teaspoon ground cumin
• ½ cup low-fat, low-sodium Monterey jack cheese, grated
• ¼ cup chopped cilantro

Preheat oven to 350 degrees. Lightly coat the tortillas with pan spray and bake until crisp, about 10 minutes. Set aside. While tortillas are baking, combine the beans, tomatoes, corn, green onions, garlic, chiles, and cumin in saucepan. Heat for 5 minutes. Divide the bean mixture between the tortillas, top with cheese, and bake 5 minutes, or until heated through. Scatter the cilantro over the top, cut in wedges, and enjoy!

Per Serving: (provides 2 servings of vegetables per person!)
207 calories, 2g fat, 1g saturated fat, 41g carbohydrates, 416mg sodium

Recipe from www.5aday.gov

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Blueberry Smoothie    print

• 1/4 cup blueberries, frozen
• 1 Banana
• 8 oz Vanilla Yogurt, fat free
• 2 tbsp pineapple orange juice
• 6-10 ice cubes

Place all ingredients in blender, and blend.

2 - 8oz servings

NUTRITIONAL FACTS PER SERVING:

• Calories 126
• Fat 0 g
• Carbohydrate 26 g
• Protein 7 g

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Blueberry-Lime Torte    print

Fresh blueberries and lime cream are mounded in a crisp meringue shell.

• Meringue Shell (below)
• 2 egg whites
• 1 egg
• ½ cup sugar
• 2/3 cup wter
• 1/3 cup lime juice
• 1 envelope unflavored gelatin
• 1 tablespoon grated lime peel
• 4 egg whites
• ½ teaspoon cream of tartar
• ½ cup sugar
• 1 ½ cups blueberries

Bake Meringue Shell; cool completely. Beat 2 egg whites and the egg in medium bowl until foamy. Mix ½ cup sugar, the water, lime juice and gelatin in 2-quart nonstick saucepan. Heat to boiling over medium heat, stirring constantly. Gradually stir at least half of the hot mixture into egg mixture. Stir into hot mixture in saucepan. Heat to boiling; remove from heat. Stir in lime peel. Place pan in bowl of ice and water, or ferigerate about 15 minutes, stirring occasionally, until mixture mounds when dropped from spoon.

Beat 4 egg whites and the cream of tartar in large bowl until foamy. Beat in ½ cup sugar, 1 tablespoon at a time. Continue beating until stiff and glossy. Do not underbeat. Fold in lime mixture. Place blueberries in shell. Spoon lime mixture over blueberries. Refrigerate about 3 hours or until set. Garnish with lime twist and blueberries if desired.

Serves 8

Meringue Shell

• 3 egg whites
• ¼ tsp cream of tartar
• ¾ c sugar

Heat oven to 275Ëš. Line cookie sheet with cooking parchment paper or aluminum foil. Beat egg whites and cream or tartar in medium bowl until foamy. Beat in sugar, 1 tablespoon at a time. Continue beating until stiff and glossy. Do not underbeat. Shape meringue on cookie sheet into 9-inch circle with back of spoon, building up side. Bake 1 hour. Turn off oven. Leave meringue in oven with door closed 1 ½ hours. Finish cooling meringue at room temperature.

NUTRITIONAL FACTS PER SERVING:

• Calories 210
• Calories from Fat 9
• Fat 1 g
• Carbohydrate 47 g
• Protein 5 g

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Brad's Baked Beans    print

*Courtesy of Janet Stocks

• 1/2 lb ground beef
• 4 slices bacon, cubed
• 2 T. chopped onion
• 2 T. chopped green pepper
• 2 - 15 1/2 oz cans pork and beans
• 2 - 15 1/2 oz cans other beans (garbanzo, black , kidney, pinto, chili, etc.), drained
• 4 slices pineapple, cut into chunks (opt.)
• 6 T. molasses
• 6 T. brown sugar
• 1 c. barbecue sauce

Brown ground beef and bacon in heavy Dutch oven. Remove meats and reserve. Drain all but 1 T. fat. Add onion and green pepper to pan and saute until onion is tender. Stir in remaining ingredients. Method 1: Cover and simmer on low heat, stirring occasionally, for 30 minutes. Method 2: Pour mixture into a large casserole dish; cover and back for 1 hour. Method 3: Pour mixture into a 4 quart slow cooker. Cook on high for 4-5 hours or on low for 6 -8 hours.

Yield: 8 servings

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Broccoli Casserole    print

• 2 (10 oz pkgs.) frozen chopped broccoli or frozen chopped spinach
• 1/2 cup Cheese Whiz
• 1 can mushroom soup
• 1/2 medium onion, chopped
• 1/2 cup milk
• 2 T. butter
• 1 cup cooked rice

Cook broccoli (or spinach) according to package directions. Drain. Combine all the above ingredients. Pour into a greased casserole dish. Bake at 350 for 35 minutes or until bubbly.

Dish can be made ahead and refrigerated until baking time.

Makes 6 servings.

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Broccoli Quiche    print

• 1 cup skim milk
• 3/4 cup fat free egg substitute
• 2 cups chopped cooked broccoli
• 1/2 cup diced green peppers
• 1/2 cup shredded reduced fat Monterey Jack cheese
• 3 scallions, thinly sliced
• 2 tablespoons minced fresh dill
• 2 tablespoons grated Parmesan cheese

1. In a large bowl, mix the milk and eggs. Stir in the broccoli, peppers, Monterey Jack, scallions and dill.

2. Coat a 9" pie plate with no-stick spray. Add the broccoli mixture. Sprinkle with the Parmesan.

3. Bake at 375 degrees F for 30 minutes, or until a knife inserted in the center comes out clean and the quiche is lightly puffed and golden on top.

Note: If you don't have any ready cooked broccoli, simply steam some florets for 5 minutes. Let cool a few minutes, then chop as desired.

Serves 4
Nutrition Facts:
136 Calories
4.3g Fat
19mg Cholesterol
221mg Sodium

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Broccoli Soup    print

• 1 ½ c chopped broccoli (or 10 oz. pkg frozen broccoli)
• ¼ c diced celery
• ¼ c diced celery¼ c chopped onion
• 1 c low-sodium chicken broth
• 2 c nonfat milk
• 2 T cornstarch
• ¼ tsp salt
• Dash pepper
• Dash ground thyme
• ¼ c grated Swiss cheese

Place vegetables and broth in saucepan.

Bring to boil, reduce heat, cover, and cook until vegetables are tender (about 8 minutes).

Mix milk, cornstarch, salt, pepper, and thyme; add to cooked vegetables.

Cook stirring constantly, until soup is lightly thickened and mixture just begins to boil.

Remove from heat. Add cheese and stir until melted.

Serves 4 (1 cup each)

NUTRITIONAL FACTS PER SERVING:

• Calories 115
• Calories from Fat 27
• Fat 3 g

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Broiled Chicken Breast with Cilantro Salsa    print

• 4 small boneless skinless chicken breast halves (4 oz each)
• 4 T lime juice, divided
• Black pepper
  
• 2 T pine nuts (optional)
• ½ c lightly packed fresh cilantro, chopped
• 1/3 c thinly sliced or minced green onions
• ¼ to ½ jalapeño pepper, seeded, minced

Spray broiler pan or baking sheet with nonstick cooking spray.

Brush chicken with 2 tablespoons lime juice. Place on prepared pan. Sprinkle generously with pepper; set aside.


To make Cilantro Salsa, heat large nonstick skillet over medium heat. Add pine nuts. Cook and stir 6 to 8 minutes or until golden. Combine remaining 2 tablespoons lime juice, pine nuts, cilantro, onions and jalapeño in small bowl; stir to combine. Set aside.

Broil chicken 1 to 2 inches from heat 8 to 10 minutes or until chicken is no longer pink in center. Serve with Cilantro Salsa. Garnish with lime slices, if desired.

Serves 4

NUTRITIONAL FACTS PER SERVING:

• Calories 122
• Calories from Fat 27
• Fat 3 g
• Saturated Fat 1 g
• Carbohydrate 2 g
• Protein 22 g

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Caesar Salad    print

• 4 (3/4-ounce) slices French bread, cut into 3/4-inch cubes
• 2 colves garlic, crushed
• 8 cups loosely packed sliced romaine lettuce
• 1/2 cup (1 once) shaved fresh Parmesan cheese
• 3 tablespoons water
• 3 tablespoons fresh lemon juice
• 2 1/2 teaspoons olive oil
• 1 teaspoon Dijon mustard
• 1 teaspoon 72%-less-sodium Worcestershire sauce
• 1 teaspoon anchovy paste
• 1/2 teaspoon sugar
• 3 Cloves garlic

Combine bread cubes and crushed garlic in a large zip-top plastic bag. Seal bag; shake to coat bread cubes. Turn bread cube mixture out onto a baking sheet; arrange bread cubes in a single layer. Bake at 350 degrees for 15 minutes or until toasted.

Combine bread cubes, lettuce, and cheese in a large bowl; set aside. Combine water and next 7 ingredients in container of an electic blender; cover and process until smooth. Pour over lettuce mixture; toss well.

Yield: 4 servings (serving size: 2 cups).

• Calories 149 (34% from fat)
• Protein 6.9 g
• Fat 5.6 g (sat 1.7g, mono 2.8g, poly 0.6g)
• Carb 17.8 g
• Fiber 2.4 g
• Chol 5 mg
• Iron 1.8 mg
• Sodium 460 mg
• Calc 141 mg

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California Chicken Salad    print

• 1 cup shredded lettuce
• 1/4 pound cooked, skinned, and boned chicken, chilled and thinly sliced
• 1/2 small cantaloupe (1 pound), pared, seeded and thinly sliced
• 1/4 medium avocado (2 ounces), pared and thinly sliced
• 2 tbsp each plain lowfat yogurt and mild chunky-style salsa
• 1 tsp each minced cilantro and lime juice (no sugar added)
• dash of pepper

1. Onto each of 2 individual plates arrange half of the lettuce: decoratively arrange half of the chicken, cantaloupe, and avocado over lettuce.

2. In small bowl combine remaining ingredients and stir to combine.

3. Spoon over salad.

Serves 2

Preparation time: 4 minutes

Nutrition Facts: 
Amount Per Serving:

• Calories 212 kcal
• Fat 9 g
• Carbohydrate 15 g
• Protein 19 g

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Caribbean Black Beans and Rice    print

• 2 teaspoons vegetable oil
• 1/2 cup red onion, finely chopped
• 1/2 cup orange juice
• 1/4 cup lime juice
• 1/4 tablespoon chopped fresh cilantro
• 1/2 teaspoon ground red pepper, (cayenne)
• 1 red bell pepper, finely chopped (1 cup)
• 1 papaya, peeled, seeded and diced
• 2 cloves garlic, finely chopped
• 4 cups black beans, cooked, rinsed and drained
• 5 cups hot cooked rice

Heat oil in 10-inch skillet over medium heat. Add all ingredients except beans, rice, papaya and cilantro. Cook about 5 minutes, stirring occasionally, until bell pepper and red onions are crisp-tender. Add papaya and cilantro. Cook 1 minute. Stir in beans. Cook about 5 minutes or until hot.

Serve with rice.

Serves 4

NUTRITIONAL FACTS PER SERVING:

• Calories 647
• Calories from Fat 36
• Fat 4 g
• Saturated Fat 1 g
• Carbohydrate 130 g
• Protein 23 g

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Carrot Cake    print

• 2 cups all-purpose flour
• 2 teaspoons ground cinnamon
• 1 1/2 teaspoons baking soda
• 1/2 teaspoon salt
• 1/2 teaspoon ground ginger
• 1/2 cup brown sugar, firmly packed
• 1/2 cup fat free plain yogurt
• 1 cup unsweetened applesauce
• 2 tablespoons water
• 1/4 cup egg substitute
• 1 egg white
• 1 1/2 cups shredded carrot (reserve 1 tablespoon for garnish)
• 1/2 cup raisins
• 1/4 cup crushed canned pineapple, drained
• 2 teaspoons vanilla extract, divided
• 1/3 cup fat free cream cheese, softened
• 1 cup powdered sugar
• No stick cooking spray

Preheat oven to 350 degrees. Combine flour, cinnamon, soda, salt and ginger and stir well. In second bowl, combine sugar, yogurt, applesauce, water, egg substitute and egg white. Mix well. Stir in carrot, raisins, pineapple and 1 1/2 tablespoons vanilla. Then add flour mixture. Mix well.

Spray 9 inch baking pan with no stick cooking spray. Pour batter into pan and bake 55 minutes, or until done. Cool. Beat cream cheese, 1/2 teaspoon vanilla and powder sugar until smooth, spreading it over cake. Garnish with shredded carrot.

Serves 12

NUTRITIONAL FACTS PER SERVING:

• Calories 196
• Calories from Fat 4.5
• Fat .5 g
• Carbohydrate 43.7 g
• Protein 4.4 g

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Chicken and Grape Salad     print

• 1 lb 2 oz/500 g cooked skinless, boneless chicken breasts
• 2 celery stalks, thinly sliced
• 2 cups black grapes
• 1/2 cup sliced almonds, toasted
• pinck of paprika
• fresh cilantro or flat leaf parsley sprigs, to garnish

Curry Sauce

• 2/3 cup low-fat mayonnaise
• 1/2 cup low-fat plain yogurt
• 1 tbsp honey
• 1 tbsp curry paste

1. Cut the chicken into fairly large pieces and transfer to a bowl witht he sliced celery.

2. halve the grapes, remove the seeds, and add the fruit to the bowl.

3. To make the curry sauce, mix the mayonnaise witht he yogurt, honey, and curry paste until blended.

4. Pour the curry sauce over the salad and mix together carfully until thoroughly coated.

5. Transfer to a showllow serving disk and sprinkle with the toasted almonds and paprika.

6. Garnish the salad with the cilantro of parsley and serve.

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Chicken and Vegetables    print

Total preparation and cooking time: 31 min

• 1 1/2 T margarine
• 1 tsp garlic powder
• 1/2 cup onions, chopped
• 1 lb 4 oz chicken thighs, boneless, skinless
• 10 oz pkg cut green beans, frozen
• 1/4 tsp pepper

1. Melt margarine in heavy skillet. Add garlic and onions; stir until blended. Cook over medium heat, until tender, about 5 minutes. Remove from skillet.
2. Place chicken in the skillet. Cook over medium heat, until chicken is thoroughly done and no longer pink in color, about 12 minutes. Remove chicken from skillet; keep warm.
3. Place frozen green beans, pepper, and cooked onions in same skillet. Cover and cook over medium-low heat until beans are tender, about 5 minutes.
4. Add chicken to vegetable mixture. Continue cooking, stirring occasionally, until heated through, about 3 minutes.

Note: To remove bone from chicken thighs:
1. Place chicken on cutting board. Remove skin from thighs.
2. Turn chicken thighs over.
3. Cut around bone and remove it.

Makes 4 servings. (serving size: 1 cup)

NUTRITIONAL FACTS PER SERVING:

• Calories 190
• Fat 11 g
• Saturated fat 3 g
• Cholesterol 57 mg
• Sodium 109 mg

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Chicken Salsa Soup    print

• 2 T canola oil
• 1 large chopped onion
• 2 garlic cloves
• 1 tsp cumin
• 4 oz can green chilies, diced
• 5 c chicken broth
• 15 oz can tomato sauce
• 14 oz can diced tomato
• 2 cooked chicken breasts
• ¼ c fresh minced cilantro
• 1 tsp salt
• 1 tsp pepper
• 2 tsp lime juice

In large saucepan, sauté the onion in the oil. Add chilies, garlic, and cumin.

Stir in broth, tomato sauce, and tomatoes. Bring to a boil, and then reduce heat.

Stir in chicken. Simmer ten minutes. Add cilantro, salt, pepper, and lime juice.

Serves 7

NUTRITIONAL FACTS PER SERVING:

• Calories 95
• Calories from Fat 44
• Fat 5 g
• Saturated Fat .3 g
• Carbohydrate 10.3 g
• Protein 3.6 g

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Chili and Corn    print

*Recipe from Quick Meals for Healthy Kids adn Busy Parents

• 1 lb lean ground beef (or turkey )
• 1 medium onion, chopped
• 3 T chili powder
• 2 tsp cumin
• 1/2 tsp garlic powder
• 1 tsp salt
• 1/8 tsp Tabasco sauce
• 16 oz can chopped tomatoes, undrained
• 2 cups frozen whole kernel corn

Brown ground beef and onion in large skillet. Drain off fat. Stir in seasonings. Add tomatoes and corn. Bring to boil. Reduce heat and simmer 20 minutes before serving.

Makes 6 servings (serving size: 3/4 cup)

NUTRITIONAL FACTS PER SERVING:

• Calories 250
• Carbohydrates 19 g
• Fat 11 g
• Protein 20 g
• Cholesterol 56 mg
• Fiber 4 g
• Iron 3 mg
• Sodium 562 mg

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Chinese Cucumber Salad    print

• 3 cups peeled, Sliced cucumber (about 3 medium)
• 1 medium onion, thinly sliced
• 
  
  Dressing
• 1/4 cup seasoned rice wine vinegar
• 1 tablespoon reduced-sodium soy sauce
• 1 teaspoon sesame oil
• 1/8 teaspoon ground white pepper

Place the cucumbers and onions in a shallow dish, and toss to mix.

Combine the dressing ingredients in a small bowl, and stir to mix. Pour the dressing over the vegetables, and stir to mix well.

Cover the salad and chill for several hours or overnight before serving.

• Calories: 29
• Cholesterol: 0 mg
• Fat: 0.7 g
• Fiber:1.1 g
• Protein: 1.1 g
• Sodium:174 mg

Source: Secrets of Fat-Free Cooking by Sandra Woodruff

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Chocolate Cheesecake Swirl    print

*It takes about 12 hours to prepare Thick Yogurt for this recipe.

• Thick Yogurt (below)
• 4 chocolate wafers, crushed (about ¼ cup)
• 1 package (8 ounces) Neufchatel cheese, softened
• 2/3 cup sugar
• ¼ cup skim milk
• 2 tablespoons all-purpose flour
• 2 teaspoons vanilla
• 3 egg whites or ½ cup cholesterol-free egg product
• 1 tablespoon cocoa
• 1 teaspoon chocolate extract
• Raspberry Topping (below)

Prepare Thick Yogurt. Heat oven to 300°. Spray springform pan, 9x3 inches, with nonstick cooking spray. Sprinkle chocolate wafer crumbs on bottom of pan. Beat Thick Yogurt and cheese in medium bowl on medium speed until smooth. Add sugar, milk, flour, vanilla and egg whites. Beat on medium speed about 2 minutes or until smooth.

Place 1 cup batter in small bowl. Beat in cocoa and chocolate extract until blended. Carefully spread vanilla batter over crumbs in pan. Drop chocolate batter by spoonfuls onto vanilla batter. Swirl through the batter with metal spatula for marbled effect, being careful not to touch bottom.

Bake 1 hour. Turn off oven; leave cheesecake in oven 30 minutes. Cover and refrigerate at least 3 hours. Loosen cheesecake from side of pan; remove side of pan. Carefully slide cheesecake onto serving plate if desired. Prepare Raspberry Topping; serve with cheesecake.

12 servings


Thick Yogurt:
Line 6-inch strainer with basket-style paper coffee filter or double-thickness cheesecloth. Place strainer over a large bowl. Spoon 4 cups plain nonfat yogurt into strainer. Cover strainer and bowl and refrigerate at least 12 hours, draining liquid from bowl occasionally.

Raspberry Topping

• 1 package (10 ounces) frozen raspberries, thawed, drained and juice reserved
• ¼ cup sugar
• 2 tablespoons cornstarch

Add enough water to reserved juice to measure 1 ¼ cups. Mix sugar and cornstarch in 1 1/2 –quart saucepan. Stir in juice mixture and raspberries. Heat to boiling over medium heat, stirring frequently. Boil and stir 1 minute; cool.

NUTRITIONAL FACTS PER SERVING:

• Calories 190
• Calories from Fat 40
• Fat 5 g
• Carbohydrate 30 g
• Protein 6 g

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Chocolate Cherry Tarts    print

• 2 (8oz) packages Neufchatel (light) cream cheese, room temp
• 2/3 cup granulated sugar
• 2 eggs, room temp
• 1 tsp vanilla extract
• 24 chocolate wafers, 30% reduced fat
• 1 (21oz) can light cherry pie filling

1. Preheat oven to 350 ° F. Line muffin tins with foil and paper cupcake liners.

2. Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. 

3. Bake 18 to 20 minutes; remove from tins and let cool. 

4. Top with cherry pie filling. Chill overnight before serving.

Serves 24 Nutrition Facts Per Serving:

• Calories 118 g
• Fat 5 g
• Sodium 104 mg
• Cholesterol  24 mg

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Chocolate Cupcakes     print

• 1/2 cup (1 stick) margarine product (60% or more oil)
• 1 1/2 cups graham cracker crumbs
• 1 package (6 oz.) semisweet chocolate chips
• 1 cup butterscotch chips
• 1 cup mini marshmallows
• 1 can (14 oz.) low-fat sweetened condensed milk

Heat oven to 350 degree F. Line muffin cups (2 1/2 inches) with paper baking cups. Malt low-fat margarine in large sauce pan over low heat. Remove from heat and stir in sugar. Stir together flour, cocoa, baking soda and salt; add alternatively with buttermilk and vanilla to mixture in saucepna. Stir with whisk until well-blended. Fill muffin cups 2/3 full with batter. Bake 18-20 minutes or until wooden pick inserted in center comes out clean. Remove from pan to wrie rack. Cool completely. Sift powdered sugar over otps of cupcakes. store covered at room temperature.

Makes 18 cupcakes

Nutritional Information

• Calories 112
• Fat 2g

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Cinnamon-Sugar Chips    print

• 1 tablespoon margarine
• 1 ½ teaspoons water
• ¼ cup firmly packed brown sugar
• 1 ½ teaspoons ground cinnamon
• 6 (6- to 7-inch) flour tortillas

1. Microwave margarine and water at HIGH (100% power) in small microwavable bowl for 15 seconds or until margarine melts. Stir in brown sugar until smooth. Then add cinnamon to sugar mixture.

2. Spread equal amount of sugar mixture over top o each tortilla, leaving ½-inch border. Cut as directed for Baked Flour Tortilla Chips. Bake 7 to 9 minutes or until sugar melts and bubbles and chips feel firm.

Makes 6 servings

NUTRITIONAL FACTS PER SERVING:

• Calories 118
• Calories from fat 26
• Total Fat 3 g
• Saturated Fat < 1 g
• Carbohydrate 22 g
• Protein 2 g

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Country French Toast    print

*Recipe from Pamela Smith's The Good Life: A Healthy Cookbook

• 1/4 cup orange juice
• 1/2 cup skim milk
• 4 egg whites, lightly beaten
• 2 tsp vanilla
• 1 tsp cinnamon
• 6 slices whole-wheat bread
• 1 cup Yogurt Fruit Sauce (see sauces section)
• Fresh berries

In a medium-sized dish, whisk together juice, milk, egg whites, vanilla and cinnamon. Add bread slices, one at a time, allowing them to soak in the egg mixture. Let sit for 4 to 5 minutes.
Spray a nonstick skillet or griddle with cooking spray. Heat. With spatula, gently lift bread slices onto heated surface, and brown on both sides. When done, cut toast into triangles, and place 3 triangles on each plate. Top with 1/4 cup Yogurt Fruit Sauce, and garnish with berries.

Makes 4 servings. (serving size: 1 1/2 slices)

NUTRITIONAL FACTS PER SERVING:

• Calories 286
• Carbohydrates 56 g
• Fat 2 g
• Protein 13 g
• Cholesterol 1.5 mg
• Sodium 416 mg

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Cucumber Yogurt Dip    print

• 1 cup lowfat plain yogurt
• 4 oz. lowfat cream cheese
• 1/2 cup diced, seeded cucumber
• 1 clove garlic, minced
• 1 Tbsp. chopped fresh dill
• 1 tsp. lemon juice
• 1/2 tsp. black pepper
• 1 tsp. lemon zest

Stir yogurt and cream cheese until smooth. Add remaining ingredients; stir to blend. Serve with raw or blanched vegetables, such as carrots, celery, tomatoes, or zucchini.

Yield: 3 servings

• Per Serving:( 20% Daily Value of Calcium!)
• 150 calories
• 8g fat
• 4g saturated fat
• 25 mg cholesterol
• 170mg sodium
• 9 g protein
• 10g carbohydrates
• 1g dietary fiber

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Curried Chicken and Nectarines    print

• 4 boneless skinless chicken breast halves (about 1 pound)
• 2 T reduced-calorie oil-and-vinegar dressing
• 1 tsp curry powder
• ¼ c raisins
• ¼ c sliced green onions (with tops)
• ¼ tsp salt
• 1 medium bell pepper, cut into ¼-inch strips
• 2 small nectarines, cut into ¼-inch slices

Trim fat from chicken breast halves. Cut chicken cross wise into ½-inch strips. Mix dressing and curry powder in medium bowl. Add chicken; toss. Heat 10-inch nonstick skillet over medium-high heat. Stir in chicken and remaining ingredients except nectarines; stir-fry 4 to 6 minutes or until chicken is done. Stir in nectarines carefully; heat through. Serve with hot cooked rice or couscous if desired.

MICROWAVE DIRECTIONS: Prepare chicken as directed. Mix dressing and curry powder in 2-qt microwave casserole. Add chicken; toss. Stir in remaining ingredients except nectarines. Cover tightly and microwave on high 8 to 10 minutes, stirring after 4 minutes, until chicken is done. Stir in nectarines carefully. Cover and microwave for 1 minute or until heated through.

Serves 4

NUTRITIONAL FACTS PER SERVING:

• Calories 210
• Calories from Fat 54
• Carbohydrate 15 g
• Protein 25 g

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Devil    print

• 1/4 c margarine softened
• 1/2 c Fat-Free Buttermilk
• 1 tsp pure vanilla extract
• 2 egg whites whipped
• 1 1/2 c unbleached flour
• 1/2 c cocoa powder sifted
• 2/3 c granulated sugar
• 1 tsp baking soda
• 1/4 tsp salt
• 2 tsps powdered sugar sifted

Preheat oven to 350. Prepare baking sheets with cooking spray; set aside. In a mixing bowl, combine margarine, buttermilk, vanilla extract, and egg whites. In another mixing bowl, combine flour, cocoa powder, sugar, baking soda, and salt. Mix wet ingredients with dry ingredients just until moistened. Drop dough by tablespoonfuls, 2' apart onto prepared baking sheets. Bake for 7 minutes. Sprinkle with powdered sugar.

30 Servings
Nutrition Facts:

• 58 Calories
• 2g Fat

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Easy Squash Casserole    print

This fast, easy squash casserole is a delicious way to enjoy this bountiful spring and summer staple. While the recipe calls for squash, zucchini is equally delicious. If you like spicy food, a bit of hot pepper sauce gives a welcome zip.

Be sure to follow the instructions to thoroughly drain the cooked squash and onion; otherwise this dish will be watery and mushy.

• 1 lb. yellow summer squash
• 1/4 cup water
• 1/3 cup onion, chopped
• 1/4 cup bread crumbs
• 1 teaspoon margarine (or butter or olive oil)
• 2 teaspoons sugar
• 1/4 teaspoon salt
• 1/4 teaspoon pepper

Preheat oven to 350 degrees. Place rinsed and sliced squash, chopped onion, and water in a glass bowl; cover and microwave until squash is tender. Drain squash and onion well. Return squash and onion to bowl; add remaining ingredients and mix well. Place mixture in a baking dish and bake until hot, 20 to 30 minutes.

4 servings

Nutrition Facts:

• 65 calories
• 2g fat
• 2g protein
• 13g carbohydrates
• 0 mg cholesterol
• 186 mg sodium
• 2g dietary fiber

Recipe from What's Cooking at the Cooper Clinic, Our Best Recipes for Your Best Health, from the Cooper Clinic nutrition department

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Eggplant Salsa    print

• 1 large (1-1/4 pounds) eggplant
• 1 large tomato, peeled and chopped
• 3 green onions, finely chopped
• 1/2 stalk celery, finely chopped
• 1/4 cup green bell peppers, seeded and minced
• 1 large clove garlic, minced
• 2 teaspoons corn oil
• 1 teaspoon fresh lemon juice
• 1/2 teaspoon salt (optional
• 1/2 teaspoon freshly ground pepper

Preheat oven to 400 Degree. Prick eggplant in several places with fork and place onto a baking sheet. Bake until tender, turning eggplant several times. Allow eggplant to cool, then peel and chop finely. Gently mix eggplant, tomato, green onions, celery, green peppers, and garlic into a medium bowl. Toss to mix. Add oil, lemon juice, salt, and pepper mand mix well. Cover and refrigerate for 1 hour or more to blend flavors.

Makes 12 (1/4 cups) servings.

• 24 calories
• 2 grams or fat per serving

American Cancer Society's Healthy Eating Cookbook

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Fat-free Turkey Gravy    print

Serves 8

• 1 cup chicken broth (low sodium) or defatted turkey drippings
• 1/4 cup fat-free milk
• 2 tablespoons all-purpose flour
• 1/2 teaspoon pepper, or to taste
• 1/2 teaspoon dried sage

Heat broth in a medium saucepan over medium heat. Put remaining ingredients in a small bowl and whisk until smooth, or put in a jar with a tight-fitting lid and shake until smooth. Gradually stir into chicken broth. Cook over medium heat for 3 to 5 minutes, or until thickened, stirring constantly.

Nutrition Facts:

• Calories 73
• Fat 0 g

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Fiery Sweet Chips    print

• 1 tablespoon margarine
• 1 ½ teaspoons water
• ¼ cup firmly packed brown sugar
• 6 (6- to 7-inch) flour tortillas
• Cayenne pepper

1. Microwave margarine and water at HIGH (100% power) in small microwavable bowl for 15 seconds or until margarine melts. Stir in brown sugar until smooth.

2. Spread equal amount of sugar mixture over top o each tortilla, leaving ½-inch border. Lightly sprinkle chips with cayenne pepper before baking.

3. Cut as directed for Baked Flour Tortilla Chips. Bake 7 to 9 minutes or until sugar melts and bubbles and chips feel firm.

Makes 6 servings

NUTRITIONAL FACTS PER SERVING:

• Calories 118
• Calories from fat 26
• Total Fat 3 g
• Saturated Fat < 1 g
• Carbohydrate 22 g
• Protein 2 g

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Filled Pitas     print

• 1/2 iceberg luttuce, roughly chopped
• 2 large tomatoes, cut into wedges
• 3 inch/7.5 cm piece of cucumber, cut into chunks
• 1/4 cup pitted black olives
• 4 oz/115g feta cheese
• 4 pitas

Dressing

• 6 Tbsp olive oil
• 3 Tbsp red wine vinegar
• 1 Tbsp crushed rosemary
• 1/2 tsp superfine sugar
• salt and pepper

1. To make the salad, combine the lettuce, tomatoes, cucumber, and balck olives.

2. Cut the feta cheese into chunks and add the the salad. Toss gently.

3. To make the dressing, whisk together the olive oil, red wine vinegar, rosemary, and sugar. Season to taste with salt and pepper. Place in a small pan or heatproof bowl andheat very gently or place on the side of a barbecue to warm through gently.

4. Wrap the individual pitas tightly in foil and place on a hot barbecue for 2-3 minutes, turning once, to warm through.

5. Unwrap the pitas and split them open. Fill with the Greek salad mixture and drizzle over the warm dressing. Serve immediately.

Serves 4

Nutrtional Information

• Calories 456
• Protein 13g
• Carbohydrate 49g
• Sugars 4g
• Fat 25g
• Saturates 7g

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French Onion Soup    print

Serve in soup bowls and top each with 1/2 teaspoon of nutritional yeast.

• 2 lbs. onions, French cut, quartered
• 2 tablespoon whole wheat pastry flour
• 1/8 teaspoon Cumin
• 6 cups water
• 1/4 cup vegetarian beef-style broth powder
• 5 tablespoons miso, traditional
• 1 tablespoon tamari
• 1 teaspoon Worcestershire (without anchovies)
• 1 tablespoon onion powder
• Dash freshly ground black pepper
• Nutritional yeast

1. Sauté onions in stock or water to lightly caramelize. This should take 20-25 minutes, but is well worth it as the caramelizing adds a rich, sweet flavor. Add liquid while caramelizing.

2. Add flour and cumin; stir to coat onions.

3. Combine water and remaining ingredients. Bring to a boil and add onion mixture.

4. Simmer until onions are cooked.

* Freezer Friendly

Servings: 6

NUTRITIONAL FACTS FOR SERVING:

• Calories 110
• Calories from Fat 12
• Fat 1.5 g

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Fresh Corn Salad    print

• 4 cups barley, cooked
• 1 cup frozen corn, thawed
• 1 cup green onion, sliced
• ½ cup red bell pepper, chopped
• ½ cup green bell pepper, chopped
• ½ lime peel, grated
• 2 Tbs lime juice
• ½ cup balsamic vinegar
• 3 Tbs vegetable oil
• 1 ½ tsp dill weed
• ½ tsp salt

Prepare barley according to package directions. Let cool. Combine barley, corn, onion and peppers together in a large bowl.
To prepare dressing combine lime peel, juice, vinegar, oil, salt and dill in a small bowl. Whisk to blend. Pour dressing over corn mixture. Toss well. Cover and refrigerate.

Serves 12

Nutrional Facts per Serving:

• Calories 124
• Calories from Fat 36
• Fat 4 g
• Carbohydrate 22 g
• Protein 2 g

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Fresh Salsa    print

• 1 cup chopped tomatoes
• 1/3 cup chopped fresh roasted or canned chilies
• 3 green onions, chopped
• 1/2 teaspoon dried oregano leaves
• 1 tablespoon chopped cilantro
• Salt and pepper
• Toasted corn-tortilla or pita wedges

1. In a small bowl, combine all ingredients except tortilla or pita wedges.

2. Cover and chill.

3. Serve with tortilla or pita wedges.

Yields:  about 1 1/2 cups

Nutrition Facts: 

• Amount Per Serving:
• Cholesterol none
• Saturated fat trace

Selected Recipe

Fresh Tomatoes with Linguini    print

*Recipe from Ana Mitchell

• 8 oz. linguini cooked in salted water, drained
• 2 T. olive oil
• 4 vine ripe tomatoes, chopped
• 3 green onions, chopped
• 2/3 oz fresh basil, chopped
• 1/4 tsp. garlic powder
• 1/2 tsp. salt (or more to taste)
• 1/4 tsp. pepper
• 1 c. grated parmesan cheese

Toss all ingredients into cooked pasta. Serve warm or at room temperature.

Selected Recipe

Fruit Kebabs with Coconut Sauce     print

Feel free the substitute or add other fruits according to what looks good at the market: Try melon balls or peach or nectarine cubes.

• ½ cup lowfat cottage cheese (1%)
• 2 tablespoons lowfat vanilla yogurt
• 2 tablespoons sweetened flaked coconut
• 1 tablespoon sugar
• 2 cups fresh strawberries
• 6 ounces black grapes, stemmed (1 cup)
• ½ large pineapple, halved lengthwise and cute into 1/2-inch-thick triangles

1. For the sauce, combine the cottage cheese, yogurt, coconut and sugar in a food processor or blender, and process until smooth, scraping down the sides of the container with a rubber spatula. Transfer the sauce to a small bowl.

2. Thread the berries, grapes and pineapple pieces alternately on each of 8 bamboo skewers and serve with the coconut sauce.


Serves 4

NUTRITIONAL FACTS PER SERVING:

• Calories 136
• Fat 2 g
• Saturated Fat .3 g
• Cholesterol 2 mg
• Fiber 3 g
• Sodium 129 mg

*Excerpt taken from The Wellness Lowfat Cookbook by the Editors of The Wellness Cooking School and The University of California at Berkeley

Selected Recipe

Fruit Salad with Jalapeño-Citrus Dressing    print

• ½ small honeydew melon
• 1 ripe large papaya, peeled, seeded, cubed
• 1 pint strawberries, stemmed, halved
• 8 oz can pineapple chunks, drained
• Jalapeño-Citrus Dressing

Scoop seeds from melon. Remove fruit from rind with melon baler or cut melon into ¾-in wedges; remove rind and cut fruit into cubes. Place in large bowl.

Add papaya, strawberries, pineapple and Jalapeño-Citrus Dressing; gently toss to combine. Serve immediately or cover and refrigerate up to 3 hours. Garnish with mint leaves, if desired.

Serves 6

Jalapeño-Citrus Dressing

• 1/3 c orange juice
• 3 T lime juice
• 3 T minced fresh mint, basil or cilantro (optional)
• 2 jalapeño peppers, seeded, minced
• 1 T sugar or honey

Combine orange juice, lime juice, mint, jalapeño and sugar in small bowl; mix.

NUTRITIONAL FACTS PER SERVING:

• Calories 127
• Calories from Fat 4
• Fat <1 g
• Saturated Fat 0 g
• Carbohydrate 31 g
• Protein 1 g

Selected Recipe

Fruit Smoothie    print

• 1 cup non-fat vanilla yogurt
• 1 1/2 cups fresh fruit
• 2 cups crushed ice
• 1 tsp. powdered milk

Combine all ingredients and blend until smooth. Then enjoy!

NUTRITION FACTS PER SERVING

• Calcium 650 mgs
• 
  

Selected Recipe

Fruit Soup    print

*Recipe from the 5-A-Day program.

• 5 cups orange juice
• 1 cup skim milk
• 3 cups non-fat plain yogurt
• 2 T lemon juice
• 1 T honey
• 1/4 tsp cinnamon
• 1/4 tsp ground nutmeg
• 3 cups fresh, frozen (thawed), or canned fruit, diced and seeded (apples, blueberries, strawberries, bananas, apricots, tangerines, melons, cherries, peaches, or pineapple)
• 1 tsp mint leaves crumbled

Combine orange juice, milk, yogurt, lemon juice, hone, cinnamon, and nutmeg in a large bowl. Chill for 2 hours. Stir in fruit, sprinkle with mint leaves, and serve.

Makes 6 servings.

NUTRITIONAL FACTS PER SERVING:

• Calories 216
• Carbohydrates 47.9 g
• Fat 1 g
• Protein 8.6 g
• Cholesterol 3 mg
• Fiber 2.1 g
• Sodium 93 mg

Selected Recipe

Garden Omelette    print

• 1/2 tomato, seeded and diced
• 2 medium mushrooms, diced
• 1/2 green onion, sliced
• 1/2 cup egg substitute (or 2 large eggs)
• 1 tsp. Mrs. Dash seasoning
• 1/4 tsp. creole seasoning

Spray a nonstick skillet with cooking spray. Heat on medium heat. Add tomato, mushrooms, and onion. Quickly saute until tender.

Whip egg substitute with seasonings, and our into pan with vegetables. Cook both sides, folding to make an omelette.

• 188 calories
• 18g protein
• 1g fat
• 0mg cholesterol
• 26g carbohydrates
• 705mg sodium
• Calories from fat: 5%

Selected Recipe

Ginger Cookies    print

• 6 tbsp margarine 
• 1 cup all purpose flour 
• 1/2 cup granulated sugar 
• 1/2 tsp. salt 
• 1 cup brown sugar, firmly packed 
• 2 tsp. baking soda 
• 2 egg whites 
• 1 tsp. cinnamon 
• 1/4 cup molasses 
• 1/2 tsp. ginger 
• 1 cup whole wheat flour 
• 1/2 tsp. cloves 

In a large bowl of electric mixer, beat margarine, brown sugar, egg whites, and molasses (the mixture will look curdled). Sift or stir together all of the dry ingredients. Add to molasses mixture and mix until blended.

Cover and chill dough (this is important - dough will be too sticky to handle if not well chilled). Form into ball (about 1 Ω teaspoons dough). Roll in sugar to coat. Pre-heat oven to 375 degrees. Bake on an ungreased baking sheet for 8 to 10 minutes. Do not over bake, or they will lose their chewy texture. Store in an airtight container.
* This recipe originated for the Morris Cafeteria BYU Dining Services.

Makes 4 dozen. Serving size = 2' cookie.

NUTRITION FACTS PER SERVING:

• Calories 53
• Fat 1 g

Selected Recipe

Gingered Pineapple    print

• 1 medium pineapple, pared and cut into chunks*
• 1 teaspoon finely chopped gingerroot or ½ teaspoon ground ginger
• 1 medium orange

Sprinkle pineapple with gingerroot. Grate 2 teaspoons orange peel; sprinkle over pineapple. Cut orange in half and remove seeds. Squeeze juice (about ¼ cup) over pineapple. Stir gently. Cover and refrigerate at least 1 hour, stirring once, to blend flavors.

Serves 6

NUTRITIONAL FACTS PER SERVING:

• Calories 45
• Calories from Fat 0
• Fat 0 g
• Carbohydrate 11 g
• Protein 0 g

Selected Recipe

Glazed Carrots    print

• 4 dozen carrots
• water
• 1/2 cup butter
• 1/2 cup brown sugar
• dash of salt

Cook 4 dozen whole or sliced young carrots in very little water in a tightly covered heavy saucepan. When the carrots are tender and the water is cooked away, add 1/2 cup each of butter and brown sugar, and a dash of salt. Cook the carrots, turning often, until they are evenly browned and well glazed. Put into a casserole to keep warm.

Selected Recipe

Golden Baked Chicken    print

*Recipe from Quick Meals for Healthy Kids and Busy Parents

• 6 chicken breasts, boneless, skinless
• 1/2 cup flour
• 1 T paprika
• 2 T margarine
• Salt and pepper to taste

Preheat oven to 350 degrees F. Place flour and paprika in a resealable bag. Add chicken to bag and chake.
Melt margarine in baking dish. Place chicken in baking dish. Cover with aluminum foil. Bake for 20 minutes.
Remove foil. Bake for an additional 10 minutes on each side until chicken is golden brown.

Makes 6 servings. (1 breast)

NUTRITIONAL FACTS PER SERVING:

• Calories 204
• Carbohydrates 9 g
• Fat 5 g
• Protein 29 g
• Cholesterol 68 mg
• Fiber 1 g
• Iron 2 mg
• Sodium 122 mg

Selected Recipe

Green Pea Guacamole with Avocado and Tomato    print

• ½ cup diced ripe California avovado*
• 3 tablespoons lemon juice, divided
• 1 package (16 ounces) frozen petit peas, thawed
• 4 green onions
• ½ cup lightly packed fresh cilantro
• 1 jalapeño pepper, seeded
• 1 medium tomato, diced

1. Combine avocado and 1 tablespoon lemon juice in medium bowl.

2. Combine peas, onions, cilantro, remaining 2 tablespoons lemon juice and jalapeño in food processor or blender; process until smooth. Add avocado and tomato; gently stir to combine. Garnish with cilantro or tomato wedges, if desires. Serve with Baked Tortilla Chips, if desired.

Makes 8 servings

*To lower fat content, omit avocado.

NUTRITIONAL FACTS PER SERVING:

• Calories 100
• Calories from fat 28
• Total Fat 3 g
• Saturated Fat 1 g
• Carbohydrate 15 g
• Protein 5 g

Selected Recipe

Grilled Vegetables    print

• 1 eggplant, sliced 1/3' thick
• 1 summer squash, sliced 1/3' thick
• 1 green or red pepper, quartered and seeded
• 1 onion, sliced 1/3' thick
• 4 large whole mushrooms
• 1/2 cup low-fat salad dressing
• salt to taste
• freshly ground black pepper
  

1. Preheat the grill.

2. Brush with the salad dressing on all sides.

3. Grill on a hot grill for 2 minutes on each side. To keep the onions together, slide a spatula completely underneath to pick up all the rings. Turn carefully. Season to taste with salt and pepper.

4. Serve hot or at room temperature.

Serves 4

Nutrition Facts: 
Amount Per  Serving:

• Calories 124 g
• Fat 3 g
• Fiber 6 g
• Sodium 187 mg