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Fun and Magic - Magic Mike the Magician - Phone (206) 632-7152 - 700 pages of goodies.

 

Great Delicious Recipes Page 10
Collected by Magic Mike
Recipes for entres, salads, desserts, main courses, Holiday recipes.
Any recipe you want is here! And so many new recipe ideas.

 

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Chicken Quesadillas (weight watchers)

4 fat-free flour tortillas 1/2 cup shredded cheddar cheese 1 pound chicken, skinless light meat -- cooked and shredded 1 green onion -- sliced salsa -- to taste

Place one tortilla in fry pan. Layer 1/2 each of the cheese, chicken strips and green onion. Place another tortilla on top. Heat until golden brown, then turn over and brown other side. Repeat with remaining tortillas and ingredients. Slice in pie wedges. Serve with salsa

Per serving: 120 Calories (kcal); 3g Total Fat; (25% calories from fat); 16g Protein; 6g Carbohydrate; 40mg Cholesterol; 161mg Sodium Food Exchanges: 1/2 Grain Starch); 2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : Makes: 2 meal size servings (10 Points) or 8 appetizer servings (2 Points)

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WHITE BEANS IN CILANTRO VINAIGRETTE

2 (15 oz) can great Northern beans, rinsed and drained 1 medium-size red bell pepper, diced 4 green onions, thinly sliced 1/2 cup fat-free Italian salad dressing (we like Zesty) 1 tsp granulated sugar 2 Tbsp minced fresh cilantro

Combine beans, peppers and onions in a medium glass bowl; set aside. Whisk salad dressing, sugar and cilantro until blended in another bowl. Pour over vegetables, tossing to coat. Cover and refrigerate at least 2 hours, or overnight. Makes 8 servings.
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This is a sugar-free and lowfat recipes that pairs well with pork entrees.

Saurkraut Salad

1 29 oz. can (3 cups) drained and rinsed sauerkraut 1/3 c. cider vinegar 1 T. olive oil 1/2 c. chicken broth 8 packets of Splenda sweetner 1/2 c. chopped green bell peppers 1/2 c. chopped onions 1/2 c. chopped and drained canned pimentos 1 c. thinly sliced celery

In a large bowl, put drained and rinsed saurkraut and set aside. Combine vinegar, oil and broth in a small saucepan. Bring to a boil and remove from heat. Add sweetner and mix slightly. Add vegetables to saurkraut and put hot liquid over the vegetable and saurkraut and mix together. Refrigerate overnight before serving. Serves 8 to 12.


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I got this crockpot recipe several years ago when I was still an "active" member of Weight Watchers. It makes a large batch, is great to take to work for lunch and freezes beautifully.

Chicken Chile

Serving Size : 8

12 ounces boned and skinned chicken breasts -- diced 1 envelope chili seasoning 1 quart tomatoes, canned 15 ounces canned corn -- undrained 15 ounces canned kidney beans -- drained 1 green bell pepper -- chopped 1 onion -- chopped 1/2 cup salsa

In sprayed, non stick fry pan, sear chicken. Add to crockpot with remaining ingredients. Cook on low 6 to 8 hours.

NOTES : WW123 1 serving (1 1/2 cups) = 2.5 points


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Apple Clafouti

1 large cooking apple, peeled, cored and cut into thin wedges 1/4 cup raisins or cranberries 2 tablespoon brown sugar, packed 1/4 teaspoon ground cinnamon

1 1/4 cup skim milk 1 tablespoon oil 1/2 cup frozen egg product,thawed 1 teaspoon vanilla 1/3 cup whole wheat flour 1/3 cup flour (white) 1/4 cup sugar 1/4 teaspoon cinnamon

Over lap apple wedges in circle in bottom of well greased 9 inch glass pie plate. Sprinkle with raisins , brown sugar and cinnamon. Beat milk, oil, egg product and vanilla in a meduim bowl.Add both flours, sugar and cinnamon. Beat until smooth. Pour batter over apple layer. Bake in center of 375 o oven for 40 minutes, until set and golden brown. Cut into 6 wedges.

1 wedge= 187 calories 2.8 g fat 1 mg. cholestrol 6 g protiens 2 g fibre 36g carbohydrate


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Got this recipe from Weight Watchers. It was quite tasty and very easy to make.

Veggie Burgers

1 TBS canola oil, divided 1/4 cup EACH minced onion, green pepper, carrot, celery 2/3 cup drained canned white kidney (cannellini) beans 1 egg, lightly beaten 1/3 cup seasoned dried bread crumbs

In 8-inch nonstick skillet, heat 1 tsp of the oil. Add onion, pepper, carrot, celery; cook over medium heat, stirring occasionally, until veggies are soft and moisture has evaporated. Set aside to cool.

Using a fork, in medium mixing bowl mash beans; stir in egg. Add bread crumbs and veggies. Mix until thoroughly combined.

Shape mixture into 4 equal patties. Set patties on plate and refrigerate covered, 20 minutes.

In same skillet, heat 1tsp of the remaining oil. Add 2 patties; cook over medium heat, turning once, until browned on both sides. Repeat with remaining oil and patties.

Serves 4

Per patty: 129 calories 5g fat 5g fiber 2 WW points


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Chicken Au Gratin

3 pounds broiler chicken 6 cups water 1 tablespoon salt 1 bay leaf 1 pinch thyme 2 sprigs parsley 4 peppercorns 1 celery stalk 1 onion -- studded with 1 whole clove (the spice, not garlic) 2 tablespoons heavy cream 4 cups cooked rice -- kept warm 3 egg yolks 2 tablespoons Swiss cheese -- grated

In Dutch oven, combine water, salt, bay leaf, thyme, parsley, peppercorns, celery, and onion studded with a clove. Bring to boil. Add chicken. Bring again to boil. Cover and simmer gently 1 1/2 hours, or until meat is very tender. Remove chicken and bone it. Reserve 1 cup cooking liquid.

Place rice in heated ovenproof casserole. Arrange chicken on top of rice. Keep warm.

In small, heavy saucepan, cook reserved cooking liquid. Bring to boil. Blend sauce with egg yolks. Off fire, add cheese. Mix well. Pour over meat. Dot with butter. Broil under broiler flame until top is well browned. Yield: 4 servings.

THE ART OF FRENCH COOKING by Fernande Garvin Published by Bantam Books, Inc. (c) 1958

Per Serving: 852 Calories; 43g Fat (46.8% calories from fat); 53g Protein; 58g Carbohydrate; 3g Dietary Fiber; 340mg Cholesterol; 1825mg Sodium. Exchanges: 3 1/2 Grain(Starch); 6 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 5 Fat.
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African Beef and Rice

1 pound round steak -- cubed 2 tablespoons oil 1 cup water 1 bay leaf 1 teaspoon salt 1/4 teaspoon red pepper flakes -- to taste 16 ounces kidney beans -- canned, drained 1 cup rice -- raw 2 medium green pepper -- chopped 1 medium onion -- chopped 1 1/2 teaspoons salt 1 teaspoon curry powder 1/4 teaspoon pepper

Preheat oven to 350F Brown beef in oil in skillet. Add water, bay leaf, salt and red pepper. Cover and simmer for 45 minutes. Drain beef, reserving broth. Add enough water to make 2 cups liquid and pour all ingredients into 2 quart casserole dish, cover and bake in oven for 50 minutes. Yield: 6 servings.

Per Serving: 568 Calories; 15g Fat (23.1% calories from fat); 35g Protein; 74g Carbohydrate; 20g Dietary Fiber; 45mg Cholesterol; 948mg Sodium. Exchanges: 4 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat.
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Fruit-Stuffed Pork Roast

1/2 teaspoon ground cinnamon 1/4 teaspoon ground cloves 15 dried apricot halves (about 3 ounces) 9 pitted prunes (about 3 ounces) 4 pounds pork boneless top loin roast (double) 3/4 teaspoon salt 1/4 teaspoon pepper 1 1/4 cups apple cider or juice 1 tablespoon cornstarch 1 tablespoon cold water

Sprinkle cinnamon and cloves over apricots and prunes; toss to coat. Stuff fruit lengthwise between the 2 pieces of pork roast in ribbon about 2 inches wide (work from both ends of roast). Sprinkle with salt and pepper.

Heat oven to 325F. Place pork, fat side up, on rack in shallow roasting pan. Insert meat thermometer so tip is in center of thickest part of pork and does not rest in fat or fruit mixture. Roast uncovered until thermometer registers 170F, about 3 hours. After 1 1/2 hours, brush occasionally with 1/4 cup of the apple cider.

Remove pork and rack from pan; keep pork warm. Pour remaining cider into roasting pan; stir to loosen brown particles. Mix cornstarch and water; stir into cider mixture. Heat to boiling, stirring constantly. Boil and stir 1 minute. Serve with pork. Yield: 12 servings.

Per Serving: 293 Calories; 15g Fat (46.4% calories from fat); 28g Protein; 10g Carbohydrate; 1g Dietary Fiber; 79mg Cholesterol; 194mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Fruit; 1 Fat.

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Pasta Primavera Piquante

1 tablespoon olive oil or vegetable oil 2 cloves garlic -- minced 3/4 cup chopped green pepper 3/4 cup chopped sweet red pepper 3/4 cup chopped onion 3 cups fresh broccoli florets 3 cups sliced fresh mushrooms (about 8 oz.) 3/4 cup reduced-calorie Italian salad dressing 2 tablespoons balsamic vinegar OR 2 tablespoons red wine vinegar 12 ounces angel hair pasta -- uncooked Salt and ground black pepper -- to taste Grated Parmesan cheese (optional)

In large skillet or wok over medium-high heat, heat oil; add garlic. Cook 1 minute, stirring constantly; do not brown.

Add peppers and onion; cook 1 minute. Add broccoli and mushrooms; cook, stirring frequently, 3 minutes or until crisp-tender.

Stir in salad dressing and vinegar; remove from heat.

Meanwhile, cook pasta according to package directions.

Toss vegetable mixture and hot pasta until well blended; season to taste. Sprinkle with cheese, if desired. Yield: 6 servings.


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Per Serving: 301 Calories; 6g Fat (19.0% calories from fat); 10g Protein; 52g Carbohydrate; 4g Dietary Fiber; 2mg Cholesterol; 253mg Sodium. Exchanges: 3 Grain(Starch); 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.

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Shrimp & Spice Apple Stuffed Butterfly Pork Chops

6 1 inch thick lean pork chops butterflied 2 Granny Smith apples (peeled and diced fine) 1/2 tps ground cinnamon 1/8 tps mashed ginger 1/2 lb medium shrimp (peeled and deveined & chopped) 2 shallots (chopped fine) 2 Tbsp course ground fresh black pepper 2 tps sea salt (divided) 1 sprig thyme (cut into six pieces) 2 Tbsp oil 1 cup White wine 1 cup raisins (soaked in 1 cup white wine) flat tooth picks

Soak raisins in white wine for 2 hours at room temp. Preheat oven to 350F. Place chops opened between two peaces of plastic rap or in a large zip lock bag, pound chops with the smooth side of meat a hammer or a rolling pin to 1/4 inch thickness. Mix half the salt with the black pepper sprinkle on the out side of chops and push down well.

Place next seven ingredients in order, divided equally, inside each chop top with thyme sprig. Fold and secure all around with tooth picks

In a large skillet add oil, heat on high and sear outside of pork chops

In a 9 x 13 roasting pan line with enough heavy duty aluminum foil to seal pork chops Add pork chops and wine and raisin mixture . Cover with foil and seal well Cook for 1 hour and 15 minutes. Uncover during last 5 minutes (Use caution steam will escape upon opening foil)

Remove from oven and let stand 5 minutes before serving

Spoon raisins over pork and enjoy!

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Quick Turkey Divan

I'm catching up a bit, and saw the recipe for 'real' turkey divan, so I thought I'd share a recipe that I use myself for a quick lunch or dinner.

You can make as many or as few as you need -- ingredients are 'per serving'.

1 slice bread (I use whole grain wheat) toasted Frozen broccoli, cooked in microwave until tender crisp Turkey 3 slices sharp cheddar.

Cook the broccoli and toast the bread. Put the toast on a microwave safe plate, and cover with as much turkey as you want (I like to make mine about a layer or so thick). Top with cooked broccoli. Put cheese on top of the broccoli, and microwave until the cheese melts (about 1 minute on high). _______________________________________

I was watching Emeril Live one night and he was making breakfast for a family. They were delicious and easy to make so they're perfect for a family gathering.

Kicked Up French Toast

Ingredients: Recipe courtesy Emeril Lagasse, 2001

8 slices stale cinnamon-raisin bread* 2 ounces cream cheese, softened 4 large eggs 1 1/4 cups milk 3 tablespoons light brown sugar 3/4 teaspoon vanilla extract 1/2 teaspoon cinnamon 2 tablespoons unsalted butter Powdered sugar, as topping Maple or Cane Syrup, as desired

Directions: Lay the bread on a flat work surface. Spread 4 slices with a heaping tablespoon of cream cheese, and top each with the remaining slices of bread.

In a large bowl, whisk together the eggs, milk, brown sugar, vanilla, and cinnamon. Place the bread flat in a casserole dish and cover with the egg mixture. Let soak for 5 to 10 minutes.

*(NOTE: If using fresh bread, do not soak longer than 5 minutes, as the bread will get too soggy.)

Heat a large skillet over medium-high heat. Melt 2 tablespoons of the butter in the pan. Add as many slices of soaked bread to the pan as will fit in 1 layer, and cook until golden brown, about 4 minutes per side. Remove from the pan, place on a baking sheet and keep warm in the oven. Melt the remaining 1 tablespoon of butter in the pan and cook the remaining bread.

Number Of Servings:4

Preparation Time:10 mins

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Easy Great Fudge

I recently came across a very easy, and great tasting fudge recipe.

1 and 1/2 (12 ounce packages) of real chocolate chips (not semi-sweet) 1 can Eagle Brand sweetened condensed milk dash salt 1 and 1/2 teaspoons vanilla chopped nuts if desired.

Put chocolate chips and Eagle Brand milk as well as the salt in a bowl. Microwave for one minute, if chocolate chips are not melted, continue to heat at 15 second intervals stirring each time until melted. Then add the vanilla and nuts. Stir well, and put into a 9 inch square pan lined with waxed paper. Put in fridge for at least two hours. Take out and release waxed paper, and cut fudge. It is wonderful!

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~BUN CANDY BAR'S~

1 (12 oz.) pkg. chocolate chips 1 (12 oz.) pkg. butterscotch chips 18 oz. creamy peanut butter 1 c. butter 1/2 c. milk 1/4 c. vanilla pudding (not instant) 1 tsp. vanilla or maple flavoring 2 lbs. powdered sugar 24 oz. dry roasted peanuts

Melt chips together and add peanut butter. Pour 1/2 of this mixture into large buttered pan. Mix butter, milk, and pudding together. Boil 1 minute. Add flavoring and powdered sugar. Spoon over first layer. Chill. Add nuts to the remaining chocolate mixture. Spoon over second layer. Chill. Cut into small pieces.


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Chili Con Carne

1 # dry red chili beans - rinsed well 6 C. cold water 1 1/2 tsp. salt

I use small red beans, but you can use kidney, black, pinto or whatever your favorite. Bring to boil, reduce heat & simmer 1 1/2 to 2 hours, till tender. Cool and drain, reserving 1 cup cooking liquid.

2 # hamburger, not too lean 1 large onion, diced 1 C. chopped celery 3 1/2 C. canned tomatoes 3 T. flour 1 T. chili powder (ground Chipotle pepper is great) 1 T. salt 1/8 tsp. red pepper 1 T. cider vinegar 1 tsp. sugar

Brown meat with onion & celery, drain off all but a couple tablespoons fat. Stir in flour, blending well. Add tomatoes & cooking liquid from beans, stir well until mixture thickens. Add beans & remaining ingredients, simmer on low to heat through.

Makes about 2 1/2 quarts.

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This may seem like a strange combination but I found it to be very tasty and even though it is best if served the same day I enjoy the leftovers till they are gone.:-)

Broccoli Grape Salad

4 C. Broccoli 2 C. Grapes,Halved 1 C. Celery,Diced 1/2 Onion,Diced 2/3 C. Almonds,Slivered 8 slices Bacon,Cooked And Crumbled Dressing 1 C. Mayo Or Miracle Whip Salad Dressing 1 T. Vinegar 1/3 C. Sugar

Mix Dressing ingredients and toss with salad ingredients. Best if served the day of preparation.

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This is one of my favorite breakfast smoothies. Remember to remove the banana peel before freezing.

Blue Hawaii Smoothie

1 cup frozen blueberries
1 frozen banana
1 cup pineapple juice

Mix all in blender until smooth.

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This is recipe with Weight Watchers points. Its both easy and yummy - good comfort food without all of the fat!

Potato Casserole

1 small onion 1 cup of reduced fat cheddar cheese 2 tbsp margarine 1/2 tsp of pepper 1 (32 oz) pkg of southern-style hash browns (thawed) 16 oz container of fat-free sour cream 1 10z can of reduced fat cream of mushroom soup Pam cooking spray

Spray a baking dish with Pam. Combine all the ingredients and place in baking dish. Bake at 350 degrees for 1 hour.

SERVING SIZE: 1 cup

POINTS: 3


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Great recipe for beginners, easy to fix and very filling!

Southwestern Chicken Soup

1 can (49 1/2 oz) reduced sodium chicken broth 1 can (14 1/2 oz) crushed tomatoes, undrained 1 can (14 1/2 oz) diced tomatoes, undrained 1 lb boneless, skinless, chicken breasts, cut into 1/2 inch cubes 1 lg onion choppped 1/3 c minced fresh cilantro or parsley, optional 1 can (4 oz) chopped green chilies 1 clove garlic, minced 1 tsp chili powder 1/2 tsp ground cumin 1/4 tsp cayenne pepper 3 cups frozen corn, thawed 1 cup (4oz) shredded reduced-fat cheddar cheese baked tortilla chips

In a large saucepan, combine the first 12 ingredients. Bring to a boil. Reduce heat, cover and simmer for 1 hour. Add corn, cook 10 minutes longer. Top each serving with tortilla chips and sprinkle with cheese. Yield: 8 servings One serving (1 1/2 c soup with 3 tortilla chips and 2 TBSP cheese) equals 234 calories, 4 g fat (2 g saturated fat), 41 mg cholesterol, 873 mg sodium, 29g carbohydrate, 5 g fiber, 23 g protein. Diabetic Exchange: 2 lean meat, 1 1/2 starch, 1 vegetable

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The fresh ginger and OJ combination will just jump out on your tongue and your mouth will be singing hallelujah after tasting these moist and tender hens.

Orange-Ginger Glazed Cornish Hens serves 4 (Weight Watchers points per serving: 4)

Ingredients

3/4 cup(s) orange juice (fresh squeezed if you can) 2 tbsp finely minced ginger root 1 tbsp low-sodium soy sauce 2 tbsp honey 1 tbsp water 2 tsp cornstarch 2 whole skinless Cornish game hens, halved cooking spray 1/2 tsp table salt 1/2 tsp ground ginger

Directions

Preheat oven to 475 degrees. Combine first 4 ingredients in a small saucepan; bring to a boil. Combine water and cornstarch in a small bowl, stirring with a whisk, then whisk into juice mixture. Cook 2 minutes or until thick and glossy, stirring constantly. Place hens meaty sides up, on a foil-lined jelly roll pan coated with cooking spray; sprinkle with salt and ground ginger. Spoon juice mixture evenly over hens. Insert a meat thermometer into meaty part of a thigh, making sure not to touch bone. Bake at 475 for 25 mins or until the thermometer registers 180 degrees.

FYI: Line your pan with foil for easy cleanup. Don't worry if the sweet glaze burns on the foil; it won't burn on the hens.
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Red Beans and Couscous

1 (14 1/2 oz) can low sodium, fat free chicken broth 1 (14 1/2 oz) can diced tomatoes, undrained 1 tsp salt 1/2 tsp dried crushed red pepper 1/2 tsp dried basil 1/2 tsp dried oregano 10 ounces quick-cooking couscous 1 (15.5 oz) can red kidney beans, rinsed and drained 2 Tbsp. olive oil 4 green onions, diced 1/2 c. diced green bell pepper 1/4 c. chopped fresh parsley 1 celery rib, diced 2 garlic cloves, pressed

Bring first 6 ingredients to a boil in a large saucepan over medium-high heat; remove from heat. Stir in couscous; let stand 10 minutes. Fluff mixture with a fork, and stir in kidney beans and remaining ingredients. Serve hot or slightly chilled. Yield; 8 servings

Per serving: Calories 215, fat 3.8g, chol 0 mg, Sodium 391 mg

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DIABETIC OATMEAL COOKIES

2 c. oatmeal 2 c. flour 1 tsp. cinnamon 1/2 tsp. nutmeg 1 c. Crisco 1/2 lb. dates 1 c. water 2 eggs, beaten with fork 1 tsp. vanilla 1/2 tsp. salt 1 tsp. soda 2 Tbsp. liquid sweetener 1 c. applesauce (sugar-free)

Crumble together oatmeal, flour, cinnamon, nutmeg and Crisco. Cook dates and water together and cool. Add date mixture to first mixture. Add remaining ingredients and mix altogether. Drop by teaspoon on greased cookie sheet. Bake at 350 degrees until light brown. Keep in refrigerator.
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These are so yummy and low in fat.

DEEP DELICIOUS COCOA SQUARES

2 cups flour 2 cups granulated sugar 3/4 cup unsweetened Dutch-process cocoa powder 1-1/2 teaspoon baking soda 1 teaspoon baking powder 1/2 teaspoon salt 1 cup unsweetened applesauce 1 cup evaporated skim milk 2 eggs (to lower fat content and cholesterol use egg substitute) Powdered Sugar (optional)

Spray 13" X 9" baking pan with non-stick cooking spray, set aside. Whisk together flour, granulated sugar, cocoa powder, baking soda, baking powder and salt in large bowl; set aside. Whisk together applesauce, milk, and eggs in medium bowl. Make well in center of flour mixture. Pour in applesauce mixture; stir until just combined. Do not over mix. Pour batter into prepared pan. Bake at 350 degrees 40 to 45 minutes, or until tester inserted into center comes out clean. Cool in pan. Sprinkle lightly with powdered sugar if desired. Cut into squares. Makes 16 to 20.

Per serving figuring 16 squares (using regular eggs): 193 calories, 42 g. carbohydrates, 4 g. protein, 2 g. fat, 27 mg. cholesterol, 273 mg. sodium Food Exchanges: 2 bread, 1 dairy
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Honey-Glazed Vegetable Medley

1 cup peeled and thinly sliced carrots 2 tablespoons water 3/4 cup thinly sliced zucchini 1/4 cup diced red bell pepper 1/4 cup honey 1 tablespoon butter or margarine 1 tablespoon lemon juice 1/2 teaspoon salt 1/2 teaspoon ground ginger 1/2 teaspoon dried dill weed

Combine carrots and water in 1-quart microwave-safe dish. Cover and microwave at HIGH (100%) 3 to 4 minutes or until carrots are crisp-tender, stirring halfway through cooking time. Drain liquid; add remaining ingredients and mix thoroughly. Microwave at HIGH 2 to 2 1/2 minutes or until zucchini is crisp-tender, stirring halfway through cooking time. Let stand 2 minutes and stir before serving. Yield: 2 servings.

Per Serving: 221 Calories; 6g Fat (22.6% calories from fat); 2g Protein; 45g Carbohydrate; 3g Dietary Fiber; 16mg Cholesterol; 617mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Vegetable; 0 Fruit; 1 Fat; 2 1/2 Other Carbohydrates.


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Ham Barbecue Sandwiches

1 1/2 lb Cooked Ham -- Chopped 1 1/2 c Ketchup 2 tb cider vinegar 1 tb firmly packed brown sugar 1 tb prepared mustard 1 tb Worcestershire Sauce 8 hot dog buns

Combine all of the ingredients, except the frankfurter rolls, in a 2-quart saucepan. Cook over medium heat until the mixture comes to a boil, then remove from the heat and cover; refrigerate until serving time.

TO GRILL:

Place each frankfurter roll on a 10-inch length of heavy-duty foil. Fill each roll with about 1/3 cup of the ham mixture. Securely wrap each roll into a loose packet. Grill 4-inches from grey coals (medium heat). Cook for 20 minutes, turning often with tongs. Yield: 8 servings.

Per Serving: 439 Calories; 11g Fat (22.9% calories from fat); 19g Protein; 67g Carbohydrate; 2g Dietary Fiber; 49mg Cholesterol; 1949mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 1 Fat; 3 Other Carbohydrates.

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Chicken and Dumpling Casserole

1/2 Cup onion -- chopped 1/2 Cup celery -- chopped 2 Cloves garlic -- minced 1/4 Cup butter or margarine 1/2 Cup flour 2 Teaspoons sugar 1 Teaspoon salt 1 Teaspoon dried basil 4 Cups chicken broth 1/2 Teaspoon pepper 1 Package frozen green peas 4 Cups chicken -- cubed, cooked *** DUMPLINGS*** 2 Cups buttermilk baking mix 2 Teaspoons dried basil 2/3 Cup milk

In large saucepan, saute onion, celery and garlic in butter until tender. Add flour, sugar, salt, basil, pepper and broth; bring to a boil. Cook and stir for 1 minute; reduce heat. Add peas and cook for 5 minutes, stirring constantly. Stir in chicken. Pour into a greased 9 x 13 pan.

For dumplings, combine biscuit mix and basil in a bowl. Stir in milk with a fork until moistened. Drop by tablespoonfuls onto casserole (12 dumplings). Bake, uncovered, at 350F for 30 minutes. Cover and bake for 10 minutes more or until dumplings are done. Yield: 6 servings.

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Farmhouse Beef Casserole (makes 6 servings)

olive oil cooking spray 1 small, about 4 ounces (120 g), Russet or all-purpose potato 1 cup (114 g) shredded low-fat mozzarella cheese 1 pound (480 g) extra-lean ground sirloin 1 medium yellow onion, chopped 2 cloves garlic, minced 1 14 1/2-ounce (435 g) can no-salt-added diced tomatoes with juice 1 tablespoon chili powder, or to taste 2 cups (140 g) shredded green cabbage salt (optional) freshly ground pepper to taste 1 to 3 tablespoons purchased taco sauce 6 slices pickled jalapeño chile peppers (optional)

Preheat oven to 375°F (190°C, Gas Mark 5). Lightly coat a 2-quart (2 l) casserole with cooking spray. Peel and grate the potato into a bowl. Stir in 1/4 cup (29 g) of the cheese. Spread evenly over the bottom of the prepared casserole. Bake for 15 to 20 minutes, until potato is browned and crispy. Meanwhile, brown ground sirloin, onion, and garlic in a large nonstick skillet, breaking up the beef with a wooden spoon as it browns. Discard any excess fat. Stir in tomatoes with their juice, chili powder, and the cabbage. Season with pepper to taste. Sauté, stirring, for a minute or two. If mixture seems too dry, add 1 tablespoon of the bottled taco sauce, adding up to 2 tablespoons more, if needed, if mixture seems too dry. When potatoes are done, spoon beef mixture on top of potatoes. Top with remaining cheese and jalapeño slices (if using). Bake for 25 to 30 minutes, until casserole is hot and bubbly. Serve at once.

Per serving: 235 calories (40% calories from fat), 24 g protein, 11 g total fat (4.8 g saturated fat), 12 g carbohydrates, 2 g dietary fiber, 38 mg cholesterol, 471 mg potassium, 357 mg sodium WW Points: 5 Diabetic exchanges: 3 lean protein, 1 carbohydrate (1/2 bread/starch, 1 1/2 vegetable)

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This came from a "low fat" cooking website. It sounds unusual, but is actually quite tasty.

Albacore Fettucine

1 can (12oz) solid white Albacore tuna in water, drained 4 cups broccoli florets or 10oz package frozen broccoli cuts 1 cup part skim ricotta 1/2lb fettucine 1/3 cup grated Parmesan cheese 1/2 cup low fat milk 1/2 tsp garlic salt 1/2 tsp dried Italian seasoning Salt/Pepper to taste

In a large pot of boiling water, cook broccoli until crisp-tender. Remove with a slotted spoon to serving bowl. Add fettuccine to same pot of boiling water and cook until tender. Drain and add broccoli. Stir in albacore tuna. In saucepan, combine remaining ingredients, stirring until sauce is smooth and heated through. Season to taste with salt and pepper. Pour sauce over pasta mixture and toss. Makes 5 servings.

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ORANGE WILTED-SPINACH SALAD WITH PORK

4 servings 1/4 cup water 2 Tbs. orange marmalade 2 Tbs. white wine vinegar 4 tsps. low-sodium soy sauce 1 tsp. sesame oil 1/4 tsp. freshly grated ginger, or 1/2 tsp. ground ginger 1 2-lb. pork loll, trimmed of fat 1 small red bell pepper, cut 1/4-inch thick 8 cups torn spinach, washed 4 individual orange sections 3 Tbs. sesame seed In a food processor combine the water, orange marmalade, vinegar, soy sauce, sesame oil, and ginger, and process until completely blended. Place pork loin in a sealable plastic bag and pour the sauce over the meat. Refrigerate overnight. Preheat oven to 325 F. Remove pork from the marinade, reserving the mixture, and place the pork in a baking dish. Bake covered for 1 to 1 1/4 hours or until na meat thermometer in the center registers 160-170 F. Remove the pork loin, and p lace the remaining marinade into a nonstick frying pan. Add the red peppers, and cook for 1 minute covered. Then add spinach to the pan and cook for an additional minute or until just wilted. Serve on 4 individual plates as follows: place greens to cover the bottom of the plate; arrange red pepper on greens, and add a 1/4-inch slice of pork loin; top with a section of orange and sprinkle with sesame seed. Exchanges values per serving: 1 serving=1/4-inch slice to 1cup greens; 1 fat; 3/4 meat; 1/2 starch; 2/3 vegetable and 140 calories.

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Salad is nice in the winter with a bowl of soup and this Weight Watcher's recipe is great.

Cauliflower-Broccoli-Raisin Salad

2 1/4 cups fresh cauliflower florets 2 1/4 cups fresh broccoli florets 1/2 cup chopped onion 1/2 cup raisins 2 tablespoons Bacon Bits 1/2 cup fat-free mayonnaise 2 tablespoons white vinegar Sugar substitute to equal 2 tablespoons sugar

In a medium bowl, combine cauliflower, broccoli, onion, raisins, and bacon bits. In a small bowl, combine mayonnaise, vinegar, and sugar substitute. Pour mayonnaise mixture over vegetable mixture. Mix well to combine. Cover and refrigerate at least 2 hours. Gently stir again just before serving.

Yield: "4 cups" Serves 8 (1/2 cup). Serving size (1/2 cup) Per serving: 81 Cal, 1g Fat, 3g Pro, 15g Carb, 163mg Sod, 1g Fib Healthy Exchanges: 1 1/4 Vegetable, 1/2 Fruit, 18 Opt. Cal. Diabetic Exchanges: 1 1/2 Vegetable, 1/2 Fruit Weight Watcher Points: 2

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Asian Noddle Beef Bowl

8 ounces undon noodles or spaghetti 2 (14 1/2 ounce) cans nonfat, lower-sodium beef broth 2 cloves garlic, minced 1 tablespoon minced ginger 1/4 to 1/2 teaspoon Asian chili sauce 1/4 cup reduced sodium soy sauce 3 tablespoons sherry 1 tablespoon honey 1 tablespoon sesame oil 12 ounces top round, cut into 1/4 inch thick strips 4 ounces shiitake mushroom caps, sliced 1 red bell pepper, thinly sliced 1 cup pre-cut shredded carrots 1/2 cup chopped scallions

Cook noodles according to package instructions, drain and set aside. In a large pot, bring the broth, garlic, ginger and chili sauce to a boil. Boil gently for 10 minutes. Meanwhile, mix soy sauce, sherry and honey in a bowl. Heat sesame oil in a large nonstick skillet over medium-high heat. Add beef and cook, stirring, 2 minutes, add mushrooms and cook, stirring, 2 minutes, add red peppers and carrots, cook, stirring 1 minute. Stir in soy sauce mixture and remove from heat. Add the beef mixture to the broth and stir in noodles. Use tongs or a slotted spoon to divide beef, noodles and vegetables among 4 bowls. Ladle soup into each bowl and top with scallions. Mak4es 4 servings.

For each serving 392 calories, 28g protein, 57 g carbohydrates, 4 g fiber, 7 g fat (2 g saturated fat) 38mg cholesterol, 1,179 mg sodium. Note: to reduce the sodium, replace half the broth with water and decrease the soy sauce to 3 tablespoons.)

Along with this I served can'taloupe and honeydew melon "medley" for dessert.

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Wild Rice Breadsticks

1 2/3 cups bread flour 1/2 cup whole wheat flour 1/2 cup cooked wild rice or brown rice 3/4 cup water 1 tablespoon molasses 1 tablespoon vegetable oil 1 teaspoon fennel seed, if desired 1 teaspoon salt 1 teaspoon bread machine yeast

Measure carefully, placing all ingredients in bread machine pan in the order recommended by the manufacturer. Select Dough/ Manual cycle.

Grease large cookie sheet. Divide dough into 10 equal pieces. Roll each piece into 9-inch rope. Place on cookie sheet. Brush with vegetable oil. Cover and let rise in warm place 5 to 15 minutes or until slightly risen.

Heat oven to 375F. To make breadsticks resemble sheaves of grain, make short angled cuts with scissors at one end of each breadstick. For a shiny finish, brush breadsticks with slightly beaten egg, if desired.

Bake 15 to 20 minutes or until golden brown. Remove from cookie sheet to wire rack. Serve warm or cool. Yield: 10 breadsticks (1 per serving).

Per Serving: 130 Calories; 2g Fat (13.3% calories from fat); 4g Protein; 24g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 216mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fat; 0 Other Carbohydrates.

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Tuna-Broccoli Casserole

1 1/2 cups uncooked small pasta shells (6 ounces) 1 (10 ounce) package frozen broccoli cuts -- thawed 1 (6 ounce) can tuna -- drained 1 (10 3/4 ounce) can condensed Cheddar cheese soup 1 soup can of milk 1 cup crushed potato chips

Heat oven to 350F.

Mix all ingredients except potato chips in casserole. Sprinkle with potato chips. Bake uncovered 30 to 40 minutes or until hot and bubbly. Yield: 4 servings.

Per Serving: 446 Calories; 16g Fat (32.1% calories from fat); 24g Protein; 52g Carbohydrate; 5g Dietary Fiber; 39mg Cholesterol; 876mg Sodium. Exchanges: 3 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 2 1/2 Fat.

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Potato Skins Olé

4 large potatoes (about 2 pounds) -- baked 2 tablespoons margarine or butter -- melted 1 cup shredded Colby-Monterey Jack cheese (4 oz) 1/2 cup sour cream 1/2 cup sliced green onions (5 medium) 1/4 cup salsa

Let potatoes stand until cool enough to handle. Cut potatoes lengthwise into fourths; carefully scoop out pulp, leaving 1/4-inch shells. Save potato pulp for another use.

Set oven control to broil. Place potato shells, skin sides down, in broiler pan. Brush potato flesh with margarine. Broil 4 to 5 inches from heat 8 to 10 minutes or until crisp and brown.

Sprinkle cheese over potato shells. Broil about 30 seconds or until cheese is melted. Mix sour cream and onions; spoon onto potatoes. Top with salsa.

Yield: 8 servings (2 shells each)

Per Serving: 144 Calories; 9g Fat (56.1% calories from fat); 2g Protein; 14g Carbohydrate; 2g Dietary Fiber; 6mg Cholesterol; 83mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Vegetable; 0 Fruit; 0 Non-Fat Milk; 2 Fat.

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Fluffy Corn Bread

1 egg -- separated 1 egg white 1/4 teaspoon cream of tartar 2/3 cup all-purpose flour 1/3 cup yellow cornmeal 2/3 cup skim milk 1 tablespoon vegetable oil 1 1/2 teaspoons baking powder 1 1/2 teaspoons chopped fresh cilantro 1/4 teaspoon salt 1/4 teaspoon ground cumin Whole cilantro leaves -- if desired Additional cornmeal to sprinkle on top

Heat oven to 425F. Spray round pan, 8 × 1 1/2 inches, with nonstick cooking spray. Beat the 2 egg whites and the cream of tartar in medium bowl with electric mixer on high speed until stiff but not dry.

Mix egg yolk, flour, cornmeal, milk, oil, baking powder, cilantro, salt and cumin in medium bowl; beat vigorously 30 seconds. Fold cornmeal mixture into egg whites. Pour into pan.

Place cilantro leaves on batter. Sprinkle with additional cornmeal. Bake 15 to 20 minutes or until golden brown. Cut into wedges. Serve warm. Yield: 8 servings.

Per Serving: 92 Calories; 2g Fat (24.6% calories from fat); 3g Protein; 14g Carbohydrate; 1g Dietary Fiber; 24mg Cholesterol; 183mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.

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Pork Cordon Bleu

2 thick cut butterfly cut pork loin 1 slice ham 1 slice Swiss cheese 1/2 cup flour 2 eggs and a little water 1/2 to 1 cup bread crumbs salt and pepper to taste 1 cup cooking oil

Trim fat from pork and place between plastic wrap. Pound with meat hammer till it is thin. Place ham and Swiss cheese on one side, leaving enough space around edge to seal pocket. Fold over and seal edges with hammer. Mix flour and salt and pepper in a plate. Beat eggs and water (about 2 tablespoons) in another plate. I use the soup plates. Place bread crumbs on another plate. Be sure to do this in this order. roll pork in flour to make the egg stick, then in the egg mixture to make the bread crumbs stick. Then in the bread crumbs being sure all the meat is covered. Heat oil in frying pan on medium heat. place cordon bleu in pan and cook about 5 minutes on each side. Serve with Spatzel, French fries or German Potato salad.
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Bruschetta

My favorite appetizer - and so easy to make. Elegant and colorful, it's great when served with an Italian meal for guests you'd like to impress. So good, I could eat it for lunch with a little string cheese on the side.

Ingredients: 8 Roma tomatoes seeded, and finely diced 3 finely chopped garlic cloves 5 tablespoons extra-virgin olive oil 2 tablespoons balsamic vinegar 3 tablespoons finely chopped fresh basil (NOT dried!) 3/4 teaspoon salt 1/2 teaspoon pepper 1 baguette, 2 1/2 - 3 inches in diameter, cut in about 20, 1/4 inch slices 3 whole garlic cloves

Directions: In a large bowl, add the tomatoes, garlic, olive oil, vinegar, basil, salt and pepper. Stir the ingredients until well mixed and let them rest at room temperature for about 30 minutes.

Toast both sides of the bread slices under the broiler until well-browned. When the slices are cool enough to handle rub them on both sides with the garlic cloves.

Top each slice with a heaping teaspoon of the tomato mixture.
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Angel Food Cake with Pineapple

1 Angel Food Cake Mix 20 ounces crushed pineapple, undrained

Mix well. Pour into a 9X13 pan sprayed with cooking spray. Bake as directed on cake mix box. (My oven took 30 minutes.) Cool and serve with Cool Whip. _______________________________________

Nothing is better than a casserole like this. Serve with pork chops....yummy.

SWEET POTATO CASSEROLE

2 cans (40 ounces each) cut yams or sweet potatoes 1/4 cup packed brown sugar 1/4 tsp. ground cinnamon 2 cups miniature marshmallows

1. In large saucepan, heat yams until thoroughly warmed. Drain slightly, and mash yams until creamy. Stir in brown sugar and cinnamon. 2. Place yams in casserole dish. Top with marshmallows. 3. Bake in 325º oven for 20 minutes or until marshmallows are lightly browned. Yield: 10-12 servings. _______________________________________

Cider Rabbit

(if you don't like rabbit, you can use a large chicken, capon, or even a small turkey) 1 rabbit fresh or thawed, cut in 6 or more pieces 2 TBS. favorite cooking oil (I use olive) 1/4- 1/2 cup whole wheat pastry flour seasoned with salt and pepper 4 bay leaves 2 tsp. dried thyme leaves 1 quart apple cider (or unfiltered juice) 2-4 large onions cut in quarters 4 carrots sliced in 1/4 inch rounds (optional) Cut it up in 6 pieces. The small front legs including the shoulder and maybe the rib cage , the tenderloin (back) and the back leg on each half. Because a rabbit has little fat, it needs to be cooked longer and with more moisture than a chicken of the same size. The rabbit sections are dredged in the seasoned flour, browned in a little oil in a heavy bottomed pot. Once the pieces are browned, add a cup of apple cider, stir well, when it comes to a simmer, add the bay leaves and thyme and as many onions as you like. Then add water and cider (50-50) until the onions and rabbit pieces are just covered. Bring to a simmer again and cook, partially covered for 90-120 minutes depending on the size of the rabbit. Taste for salt and pepper and if you want to add carrots, do so now, then cook another 15 minutes. The rabbit should be tender and easy to get off the bone. Serve over egg noodles or with half baked potatoes. Add a side dish of collard greens or kale along with a salad and some homemade bread and you've got some great eating.

Half Baked Russet Potatoes Preheat oven to 425. Preheat a sturdy cookie sheet. then lightly grease and return it to oven. Meanwhile, scrub and halve (the long way), 1 large russet for each person plus an extra one. Pull hot pan out of oven. BE CAREFUL. The sheet is hot and will sizzle. Quickly place potatoes cut side down on sheet, spaced evenly. Do not move potatoes once on sheet. Sprinkle lightly with salt, put back in oven for 10 minutes. Then turn oven down to 400. Bake another 15-20 minutes until potatoes are tender inside. The cut side will be a lovely golden brown.

Cooked Collards or Kale The key is fresh greens, they are tender and don't take much cooking. Wash well, then cut off stems if you don't want to include them here, save in the freezer for making stock at a later time. Put 2-4 inches of water in a pot large enough to hold the cut up greens. Bring to boil while chopping the greens into bite-size pieces. Add one or more of the following for flavor depending on your taste: piece of onion, seaweed, handful of fresh basil , parsley or chives, small chunk of ham. Add chopped stems at this point if you like to eat them. Simmer for 10 minutes, covered, then add the chopped greens, stir, cover and simmer vigorously for 15 minutes. Taste for tenderness. add salt or soy sauce to taste. These will store in frig for up to a week. Add them to soups and casseroles to make sure you eat your greens!! Use the broth for soup or making rice, it is full of vitamins and tastes good. Enjoy. Feel free to ask questions.

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I was very impressed with the sauce. It was a fairly easy recipe. I prepped it in the afternoon & then popped it in the oven when hubbie got home.

Green Chile Chicken Enchiladas

Serving Size : 6

Amount Measure Ingredient -- Preparation Method
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-------------- 12 corn tortillas 1/2 cup oil 12 ounces light 4 cheese mexican style cheese -- shredded 3/4 cup onion -- chopped fine 1/4 cup butter 1/4 cup flour 14 ounces Fat free chicken broth ~ I used Swansons Natural Goodness 4 ounces green chile -- chopped (canned) 1 cup sour cream 3 chicken breast halves without skin -- cooked and shredded, see note chopped green onion and cilantro -- garnish

Cook tortillas in hot oil until softened (5 seconds, one at a time)

Place some chicken, cheese, and onion on each tortilla and roll up. Place seam side down in greased baking pan.

Melt butter, add flour, stir well. Add broth; cook till thick. Stir in sour cream and chiles. Stir until heated. Pour over enchiladas.

Bake at 350º F for 20 minutes or until heated through. Put remaining cheese on top and return to oven for 5 more minutes. Garnish with chopped green onions and cilantro.

Description: "Yummy. Creamy sauce."


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Per serving: 518 Calories (kcal); 36g Total Fat; (61% calories from fat); 19g Protein; 32g Carbohydrate; 72mg Cholesterol; 219mg Sodium Food Exchanges: 2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 7 Fat; 0 Other Carbohydrates

NOTES : I used the chicken broth to poach the chicken breasts. I put an onion coarsely sliced in the broth & also sprinkled some garlic powder & some fajita seasoning in it. I strained the onion out of the chicken broth & put it & the green chilies into the blender so it was smoother. I didn't use chopped onions inside.

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Tired of the same ole ice tea? Try this recipe, it definately gives it a whole new taste.

Raspberry Tea

Brew a gallon of tea like you normally would (with sugar added if you prefer). Then add the following Crystal Light dry mixes

1 tub (1/8) of Raspberry Ice Crystal Light 1 tub (1/8) of Peach Tea Crystal Light

Stir and serve.

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Ghost Cake with Flaming Eyes

18 1/2 ounces yellow cake mix -- prepared as directed 7 1/4 ounces white frosting mix -- prepared as directed 2 sugar cubes black licorice string 1 teaspoon lemon extract (divided)

Heat oven to 350°F. Generously grease a 13x9x2 inch baking pan with shortening then flour. Set aside.

Prepare the cake mix as directed on the package. When you break the eggs crack each in the middle and save the 2 best halves. Wash these halves and set aside. After mixing pour batter into prepared pan. Bake for 35 to 40 minutes or until a toothpick inserted in the middle comes out clean. Cool the cake 10 minutes on a rack then remove to a tray.

After the cake has cooled measure across one short edge of the cake and mark the center with a wooden toothpick.Measure about 1 1/2 inches down from the center toothpick and mark with another toothpick. Measure 4 inches down each long side and mark with picks. Prepare frosting as directed on package.

Cut the cake between the two center wooden picks and then cut down to the side picks in a curve to make a rounded top for the ghosts head. Slide the cut corners down the sides to about the center of the cake. Turn the corners so the cut sides are up to make arms that look as if they are reaching up for you. Attach arms to the cake with some of the frosting using a spatula.

Frost the cake. Place the 2 egg halves, rounded sides down on the cake for the eyes. Place one sugar cube in each half. Make a mouth with licorice string.

Just before serving, pour 1/2 teaspoon lemon extract over each sugar cube. Light each "eye" and turn off the lights....spooky!

-NOTES : Mary's notes: I use either canned frosting or homemade using clear vanilla extract to make pure white frosting.

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Barbecued Chuck Roast

California Marinade (see below) 3 pounds beef chuck roast -- 2 1/2 to 3 inches thick (3 to 4-pounds) 2 tablespoons ketchup

CALIFORNIA MARINADE 2 cloves garlic -- crushed 1 tablespoon chopped fresh rosemary OR 1 teaspoon dried rosemary leaves -- crushed 1/2 teaspoon ground mustard (dry) 2 teaspoons soy sauce 1/4 cup olive or vegetable oil 1/4 cup red wine vinegar OR 1/4 cup cider vinegar 1/4 cup sherry OR 1/4 cup apple juice

Prepare California Marinade in shallow nonmetal dish or resealable plastic bag.

Add beef to marinade, turning to coat with marinade. Cover dish or seal bag and refrigerate, turning beef frequently, at least 8 hours but no longer than 24 hours.

Brush grill rack with vegetable oil. Heat coals or gas grill for direct heat.

Remove beef from marinade. Insert barbecue meat thermometer so tip is in center of beef and not touching bone. Place marinade in heatproof container; stir in ketchup. Heat marinade mixture on grill, stirring occasionally, until heated through; brush over beef.

Grill beef uncovered 4 to 5 inches from MEDIUM heat 1 to 1 1/4 hours, turning and brushing every 10 minutes with hot marinade, until medium doneness (155ºF on meat thermometer). Discard any remaining marinade. Yield: 6 servings.

CALIFORNIA MARINADE

Mix all ingredients. About 3/4 cup.

Per Serving: 576 Calories; 44g Fat (71.8% calories from fat); 36g Protein; 3g Carbohydrate; trace Dietary Fiber; 131mg Cholesterol; 288mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 0 Vegetable; 5 1/2 Fat; 0 Other Carbohydrates.

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CHICKEN WITH ORANGE, LIME, AND GINGER SAUCE

2 1/2 tablespoons orange marmalade 1/8 teaspoon grated lime rind 1 1/2 tablespoons lime juice 1/2 tablespoon grated ginger root 4 chicken breast halves without skin -- boned

Combine first 4 ingredients. Place chicken on grill, and brush with half of marmalade mixture. Cook, covered, over medium-hot coals for 6 minutes. Turn chicken, and brush with remaining marmalade mixture; cook 6 minutes longer or until done. Yield: 4 servings.

Per Serving: 163 Calories; 1g Fat (8.4% calories from fat); 27g Protein; 9g Carbohydrate; 1g Dietary Fiber; 68mg Cholesterol; 84mg Sodium. Exchanges: 4 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Other Carbohydrates.

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Chicken and Mushrooms Enchiladas

2 tbsp corn oil 3/4 lb mushroom, sliced 1 (10 oz ) can enchilada sauce 8 ( 8 inch) flour tortillas 1/2 cup sour cream 2 cups diced cooked chicken 1 ( 7 oz) can diced green chiles 2 cups grated sharp cheddar cheese

Preheat oven to 350º. Brush a 13x9x2 glass baking dish with oil. Heat 2 tbsp oil in large heavy skillet over high heat. Add mushrooms and saute until golden, about 10 minutes.

Pour enchilada sauce into shallow bowl. Dip 1 tortilla into sauce. Place tortilla on piece of wax paper. Spread 1 tbsp sour cream across center of tortilla . Mound 1/4 cup of chicken over. Top with 3 tbsp mushrooms, then 1 tbsp chiles and1/4 cup cheese. Fold bottom half of tortillas over filling and roll up to enclose completely. place enchilada in prepared dish seam side down. Repeat with remaining tortillas and ingredients. Spoon remaining sauce evenly over. Bake until enchiladas are heated through, about 30 minutes.

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Butterscotch Cream Cheese Bars

Ease of Cooking: Beginner Serving Size: 24

Ingredients: 1 pkg. (10 Oz.) Butterscotch Chips 1/2 C. Butter 2 C. Graham Cracker Crumbs 1 Pkg. (8 Oz.) Cream Cheese 1 Can (14 Oz.) Sweetened Condensed Milk 1 tsp. Vanilla Extract 1 Egg 1 C. chopped Pecans

Preparation: Preheat the oven to 325. In a medium saucepan, melt the butterscotch chips and butter over low heat. Remove from the heat. Stir in the graham cracker crumbs and mix well. Reserve 2/3 cup mixture. Press the remainder firmly into the bottom of a buttered 13x9 inch ovenproof glass baking dish, making a uniform layer. In a large bowl, beat the cream cheese until light and fluffy. Beat in the condensed milk, vanilla, and egg and fold in the nuts. Pour into the prepared pan. Scatter the reserved crumb mixture evenly over the top. Bake 25-30 minutes or until the cake tester comes out clean. Cool to room temperature, then chill. Serve when chilled.
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Pepsi BBQ Sauce

2 Tbsp. butter 1 onion finely chopped 1 tsp. garlic powder 1 tsp. onion salt 2 cups ketsup 1 [12 oz.] can pepsi 1 Tbsp. Worcestershire sauce 1 Tbsp. prepared mustard 2 tsp. vinegar 1 cup brown sugar 2 Tbsp. open pit BBQ sauce salt and pepper to taste

Heat all ingredients to boil, simmer for 1 hour.


Easy BBQ Sauce

1 12oz bottle chili sauce 1 12oz jar orange marmalade 1/4 cup vinegar 1 Tbs Worcestershire sauce 1 1/2 tsp celery seeds

Whisk all ingredients together and refrigerate overnight. Serve on ribs, pork, chicken, or whatever. Makes about 3 cups.

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HORSERADISH-CREAM SAUCE (best on steak, but you CAN put it on anything!)

1 4 oz. jar of Horseradish 1/2 cup Mayonaisse 1/2 cup sour cream 1 Tbsp. Dijon mustard 2 Tbsp. parsley 2 shallots, minced 1/4 tsp. salt 1/2 cup heavy cream, whipped

Whisk all ingredients together, except whipped cream. Fold in the cream. Cover...refrigerate for at least 1 hour before dinner. Whisk before serving.

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Pistachio cake

1 yellow or white cake mix 1 package (4 serving size) pistachio instant pudding 3 eggs 1/4 cup oil 1 cup club soda 1/2 cup chopped nuts (optional)

Blend all ingredients together in large bowl. Then beat at medium speed for 2 minutes. Pour into greased and floured pan ( I always use a bundt pan, but you can use whatever kind you would like) Bake 350 degrees for 45-60 minutes or until cake springs back when touched. Cool in pan 15 minutes. Remove from pan if you used a bundt, Ice with vanilla icing (last time I saved about 1 tablespoon of the pudding and mixed it in with some leftover icing I had and drizzled it over the bundt cake, It was very good) You can also sprinkle with powdered sugar instead of icing.

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QUICK PUMPKIN BREAD

1 3/4 c all-purpose flour 1/4 tsp baking powder 1 tsp baking soda 1 tsp salt 1/2 tsp cinnamon 1/4 tsp ground cloves 1 1/3 c sugar 1/3 c soft shortening 2 eggs 1 c canned or cooked pumpkin 1/3 c milk or water 1/2 tsp vanilla (optional) 1/2 c coarsely chopped nuts (optional) 1/2 c raisins or chopped dates (optional)

Preheat oven to 350F. Sift flour, baking powder, baking soda, salt, cinnamon, and cloves together in medium-sized bowl. In a large bowl, beat sugar, shortening, and eggs until light and fluffy. Blend in pumpkin until smooth.

In thirds, add dry mix alternately with milk and vanilla. Do not overbeat between additions. If desired, fold in nuts or raisins. Pour batter into well-greased 9x5" loaf pan and bake for 1 hour at 350F, or until sides pull away from pan and bottom of bread sounds hollow. Remove from pan immediately by turning upside down onto clean cloth and tapping the bottom to loosen, and cool on wire rack. Makes 1 loaf.

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Ham Rolls

8 oz. cream cheese, softened One bunch green onions 2 T. ranch dressing Sliced ham Large flour tortillas

Finely chop green onions; mix well with cream cheese. Mix in ranch dressing, stir well. Spread mixture (not too thick, but don't skimp either) over flour tortillas. Lay ham slices over the mixture. Roll up tortillas and cut into one-inch wide pieces so the layers can be seen. This recipe is very simple but the result looks like you did some work! If you are using these as hors d'oeuvres for a get-together or party, they can be decorated with fancy toothpicks. (Hint: when the tortillas have been rolled up, it helps to use a little more cream cheese mixture on the edge to "seal" it and hold the tortilla together during cutting.)

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CHICKEN HAZELNUT SALAD

4 boned and skinned chicken breast halves, about 1 pound 8 c. rinsed and crisped red leaf lettuce, broken into pieces 4 c. cooked and chilled small pasta (rotelle, e.g.) 8 small tomatoes, sliced thinly 2/3 c. feta cheese 1/2 c. or more (to taste) hazelnuts, crushed or cut into large chunks 1/2 c. or so of calamata olives Dressing (below) salt and pepper

Poach chicken. (Here's one method: Boil 2 quarts water. Add chicken. Cover and remove from heat. Let stand until chicken is white in the thickest part, about 20 minutes. Drain and let stand until cool.) Slice thinly.

To roast hazelnuts: spread nuts on shallow cooking pan. Roast in a preheated 350 oven for approximately 10 to 20 minutes, depending on how dark you like them. The skin should be loose. Remove from oven. Cool. Rub the nuts between your hands to get the skin to fall off. Doesn't matter if you don't quite get every bit off.

On a large platter or individual dinner plates arrange lettuce. Top with pasta. Next arrange chicken and tomato slices with olives and cheese. Sprinkle hazelnuts on top. Drizzle sauce over, add salt and pepper to taste.

NOTE: If you're making this ahead of time, wait to drizzle the sauce until you're about to serve. Cover the platter or plates with a damp towel to keep lettuce crisp.

SAUCE 1/2 c. white wine vinegar, 1/4 c. olive oil, 2 T. dijon mustard. (or use a nice vinaigrette)

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Homemade Brown Sugar

For the equivalent of 1/2 cup of brown sugar, blend together 1/2 cup of granulated sugar with 2 tablespoons of unsulphured molasses. Follow same proportions for smaller or larger amounts.

In recipes that call for brown sugar to be added with a number of ingredients, no need to blend prior to adding to the recipe. Just add the amount of sugar and molasses needed.

Make as needed, as home made brown sugar is apt to become sticky if stored for any length of time.

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Ricotta-Basil Turkey Breast

1/2 cup ricotta cheese 3 tablespoons chopped fresh basil OR 1 tablespoon dried basil leaves 2 tablespoons grated Parmesan cheese 1 tablespoon margarine or butter -- softened 1/4 teaspoon salt 2 cloves garlic -- finely chopped 2 pound boneless turkey breast half with untorn skin Vegetable oil 1/4 teaspoon salt 1/8 teaspoon pepper

Brush grill rack with vegetable oil. Heat coals or gas grill for indirect heat.

Mix ricotta cheese, basil, Parmesan cheese, margarine, 1/4 teaspoon salt and the garlic. Loosen skin on turkey in 4 or 5 places. Carefully stuff ricotta mixture evenly under skin. Rub turkey skin with oil. Sprinkle with 1/4 teaspoon salt and the pepper. Insert barbecue meat thermometer so tip is in thickest part of turkey breast.

Cover and grill turkey, skin side down, over drip pan and 4 to 5 inches from MEDIUM heat 20 minutes; turn. Cover and grill 40 to 50 minutes longer or until thermometer reads 170ºF and juice of turkey is no longer pink when center is cut. Remove turkey from grill. Cover with aluminum foil tent and let stand 10 minutes before carving. Yield: 8 servings.

Per Serving: 207 Calories; 11g Fat (49.2% calories from fat); 25g Protein; 1g Carbohydrate; trace Dietary Fiber; 75mg Cholesterol; 247mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 1/2 Fat.

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Jalapeño Burgers

1 1/2 pounds lean ground beef OR 1 1/2 pounds ground buffalo 1 medium onion -- finely chopped (1/2 cup) 2 jalapeño chilies -- seeded and finely chopped (2 to 3) 1 clove garlic -- finely chopped

Brush grill rack with vegetable oil. Heat coals or gas grill for direct heat.

Mix all ingredients. Shape mixture into 6 patties, about 1/2 inch thick.

Grill patties uncovered about 4 inches from MEDIUM heat 8 to 12 minutes, turning once, until no longer pink in center and juice is clear. Yield: 6 servings.

Per Serving: 224 Calories; 14g Fat (56.7% calories from fat); 22g Protein; 2g Carbohydrate; trace Dietary Fiber; 70mg Cholesterol; 60mg Sodium. Exchanges: 3 Lean Meat; 1/2 Vegetable; 1 Fat.

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Grilled Glazed Chicken

1/8 cup apple jelly 1 1/2 tsp. mustart 1/4 tsp. salt 1 1/2 tsp. honey 1/4 tsp. cinnamon 2 chicken breasts

Combine all ingredients except chicken. Brush chicken with glaze. Place chicken on grill. Cook 15-20 minutes, turning occasionally and brushing with glaze. 2gm fat

We follow a low fat diet and have enjoyed this tasty chicken on the grill.


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This is another Weight Watchers recipe that my family loves!

Key Lime Pie

1/4 cup boiling water 1 box lime sugar free jello 2 6 oz containers of sugar free, low-fat Key Lime Pie yogurt 1 container of fat free cool whip 1 low-fat graham cracker crust

Dissolve the jello in the boiling water. Add both containers of yogurt and mix well. Fold in the entire container of Cool Whip. Pour into graham cracker crust and chill at least 2 hours before serving.

8 servings 1 serving = 3 weight watchers points

My entire family (including teenagers) love this pie. I have tried different variations on the flavors, using strawberry, lemon, orange and peach. They are all good!


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Hi all, I've made this dish more tangy and healthful then the traditional version with veal "piccata", made with turkey breast cutlets and far less butter.

Turkey Cutlets With Lemon Sauce

2 tablespoons flour 1/4 teaspoon paprika 1/2 teaspoon salt 1/8 teaspoon pepper 1 pound turkey breast cutlets, cut in 4 equal parts (pieces) 2 teaspoon olive oil 1/2 cup dry white wine 2 tablespoons lemon juice 1/2 cup low-fat, lower sodium chicken broth 1 tablespoon capers 1 tablespoon butter

Combine the flour, paprika, salt and pepper on a plate. Dredge the turkey cutlets in the mixture. Heat the oil in a large nonstick skillet over medium heat, add the turkey and cook 4-5 minutes on each side, or until golden and cooked through. Remove them from the pan.

Add the wine, lemon juice and chicken broth to the pan and boil until it thickens, and becomes somewhat syrupy. Swirl in the capers and butter.

Return the turkey to the pan for a moment just to reheat it. Serve the turkey with the capers and sauce spooned over the top. Makes 4 servings. Enjoy

For each serving, 208 calories, 28 g protein, 4 g. carbohydrates, 0 g. fiber, 6 g. fat, (2 g. saturated fat) 78 mg. cholestrol, 438 mg. sodium

I served along with this about 8-10 oz. of broad egg noodles, tossed with caraway seeds (just a handful) and light sour cream., accompany with steamed broccoli florets.


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I have not tried this yet. This is also good for diabetics.

Pineapple Sherbet

1 (160z.) can crushed pineapple in pineapple juice 1 tsp. unflavored gelatin (1/3 envelope) 2 tbsp. lemon juice Sweetener equivalent to 1/2 cup sugar 1/2 cup nonfat dry milk powder

At least 3 hours before serving: Drain pineapple reserving juice. In small saucepan, into 1/4 cup reserved pineapple juice, sprinkle gelatin. Cook over low heat, stirring constantly until gelatin is dissolved. Remove from heat; stir in 1/2 cup reserved pineapple juice, lemon juice, crushed pineapple and sweetener; cool. In small bowl with mixer at high speed, beat milk powder with 1/2 cup ice water until stiff peaks form; gently stir in gelatin mixture until well combined. Pour into shallow pan; freeze 3 hours or until firm.


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Baked Chicken Sandwiches

4 slices light Whole Wheat bread Cheez Whiz Light 1 small jar pimentoes, drained Cold sliced chicken breasts 1/2 c. skim milk 1 can reduced fat Cream of chicken soup 1/2 c. crushed baked potato chips or Wow Potato chips

Preheat oven to 425 degrees. Spread cheese on bread. Evenly divide pimentoes on each bread slice. Arrange bread close together on a lightly sprayed baking sheet. Top each slice with chicken. In a bowl, combine soup and milk togehter. Pour this over sandwiches. Top with crushed chips. Bake 10 to 15 minutes until lightly browned. Serves 4.


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Strawberry Pie

1 pkg. (small 1.1 oz) sugar free Cook & Serve vanilla pudding 2 cups water 1 pkg (small 0.3 oz) sugar free strawberry jell-O 4 cups sliced strawberries (16 oz. box of fresh strawberries = 4 cups)

In medium saucepan add water and pudding mix. Mix well, then heat to a boil. Remove from heat and immediately add the strawberry gelatin and stir until dissolved. Set aside and let it cool to room temperature.

Place sliced strawberries into the bottom of a deep dish pie plate. Pour cooled pudding mixture over strawberries and refrigerate until chilled.

Oh it is worth the wait, so let it chill and set well before slicing. For any Weight Watchers out there: 6 points for entire pie or 1 point per 1/6 of the pie.

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Almond-Stuffed Pears

6 medium pears -- peeled, halved, and cored 1/3 cup dry sherry 1 1/2 cups water 2 1/4 ounces slivered almonds -- toasted and finely chopped 1 tablespoon light brown sugar 1/8 teaspoon almond extract

Place pear halves, cut side down, in a 12- x 8- x 2-inch baking dish. Combine sherry and water; pour over pears. Cover and bake at 350 degrees F. for 15 minutes.

Turn pear helves over. Combine almonds, sugar, and almond extract; stir well, and spoon equal amounts into cavity of each pear. Bake uncovered, 5 additional minutes; serve warm. Yield: 6 servings.

Per Serving: 181 Calories; 6g Fat (30.8% calories from fat); 3g Protein; 29g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 5mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Fruit; 1 Fat; 0 Other Carbohydrates.



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Baked Herb Omelet

1 medium onion -- chopped (1/2 cup) 1/2 cup shredded part-skim Mozzarella cheese (2 ounces) 1 1/2 cups skim milk 1 cup fat-free cholesterol-free egg product OR 2 eggs PLUS 3 egg whites 1/3 cup all-purpose flour 1/2 teaspoon baking powder 1/2 teaspoon dried basil leaves 1/2 teaspoon dried oregano leaves 1/4 teaspoon salt 3/4 cup salsa

Heat oven to 350º. Spray pie plate, 9 × 1 1/4 inches, with nonstick cooking spray. Sprinkle onion and cheese in bottom of pie plate. Place remaining ingredients except salsa in blender. Cover and blend on medium-high speed about 30 seconds or until smooth. Pour into pie plate.

Bake about 40 minutes or until knife inserted in center comes out clean. Let stand 5 minutes. Cut into wedges. Serve with salsa. Yield: 6 servings.

Per Serving: 107 Calories; 2g Fat (16.2% calories from fat); 9g Protein; 13g Carbohydrate; 1g Dietary Fiber; 6mg Cholesterol; 409mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.

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Summer Cobbler

1/4 cup margarine or butter -- melted 1 1/4 cups Bisquick® Original baking mix 1/2 cup sugar 1/2 cup milk 1 medium nectarine (1 cup) -- sliced OR 1 medium peach (1 cup) -- sliced 1 cup blueberries OR 1 cup blackberries 1/4 cup sugar 1/2 teaspoon ground cinnamon

Heat coals or gas grill for direct heat.

Melt margarine in 9-inch round aluminum foil pan on grill. Mix baking mix, 1/2 cup sugar and the milk; beat 30 seconds. Pour over margarine in pan. Top batter with nectarine and blueberries. Sprinkle with 1/4 cup sugar and the cinnamon.

Cover and grill cobbler 5 to 6 inches from MEDIUM heat about 30 minutes or until toothpick inserted in center comes out clean. Yield: 8 servbings.

Per Serving: 227 Calories; 9g Fat (34.3% calories from fat); 2g Protein; 36g Carbohydrate; 1g Dietary Fiber; 2mg Cholesterol; 294mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Fruit; 0 Non-Fat Milk; 1 1/2 Fat; 1 1/2 Other Carbohydrates.

NOTES : After cobbler is baked, move it to the side of the grill to keep warm until ready to serve.



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SEASONED POPOVERS

2 eggs 1 cup milk 1 cup all-purpose flour 1 teaspoon poultry seasoning 1/2 teaspoon salt

Beat eggs at medium speed of an electric mixer until frothy. Add remaining ingredients; continue beating just until smooth.

Place a well greased muffin pan in a 450 degree F. oven for 3 minutes or until a drop of water sizzles when dropped in muffin cup. Remove pan from oven; fill each muffin cup two-thirds full with batter. Bake at 450 degrees F. for 15 minutes; reduce heat to 350 degrees F., and bake an additional 25 minutes. Remove pan from oven, and serve popovers immediately while warm. Yield: 10 to 12 popovers.


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Per Serving: 62 Calories; 2g Fat (22.6% calories from fat); 3g Protein; 9g Carbohydrate; trace Dietary Fiber; 34mg Cholesterol; 108mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 0 Fat.

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Chewy Chocolate Cookies

1 1/2 cups butter or margarine -- softened 1 cup sugar 1 cup firmly packed brown sugar 3 eggs 2 teaspoons vanilla extract 4 1/2 cups all-purpose flour 2 teaspoons baking soda 1/2 teaspoon salt 1 cup chopped pecans 6 ounces semisweet chocolate chips

Cream butter; gradually add sugar, beating until light and fluffy. Add eggs and vanilla, beating well.

Combine flour, soda, and salt; add to creamed mixture, beating just until blended. Stir in pecans and chocolate chips.

Shape dough into 3 long rolls, 2 inches in diameter. Wrap each in waxed paper, and freeze overnight.

Unwrap rolls, and cut into 1/4-inch slices; place on ungreased cookie sheets. Bake at 350 degrees F. for 12 to 14 minutes or until lightly browned. Yield: about 7 dozen (2 per serving).


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Per Serving: 189 Calories; 10g Fat (47.2% calories from fat); 2g Protein; 23g Carbohydrate; 1g Dietary Fiber; 31mg Cholesterol; 159mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 2 Fat; 1 Other Carbohydrates.



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Creamy Pralines

2 1/2 cups sugar 3/4 cup evaporated milk 2 tablespoons butter 2 tablespoons light corn syrup 2 cups pecan halves

Combine sugar, milk, butter, and corn syrup in a heavy Dutch oven, mixing well; bring to a boil. Stir in pecans; cook, stirring occasionally, until mixture reaches soft-ball stage (234 degrees F.)

Remove from heat; beat 2 to 3 minutes or until mixture is creamy and begins to thicken. Working rapidly, drop mixture by rounded tablespoonfuls onto lightly buttered waxed paper; let cool. Yield: about 1 1/2 dozen (1 per serving).

Per Serving: 219 Calories; 10g Fat (40.0% calories from fat); 2g Protein; 33g Carbohydrate; 1g Dietary Fiber; 7mg Cholesterol; 27mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 2 Fat; 2 Other Carbohydrates.



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DOUBLE CHOCOLATE PUDDING

3/4 cup granulated sugar 1/3 cup cocoa -- preferably European-style 3 tablespoons cornstarch 1/4 teaspoon salt 2 cups light cream 3 ounces bittersweet chocolate -- chopped 1 1/2 teaspoons vanilla extract

In a medium saucepan, whisk together the sugar, cocoa, cornstarch, and salt. Gradually whisk in 1 cup of the cream until smooth, then whisk in the remaining 1 cup cream. Set the pan over medium heat and cook, whisking constantly, until the mixture thickens and comes to a boil for 1 minute.

Remove the pan from the heat and add the chocolate and vanilla. Let stand for 5 minutes until the chocolate is melted, then stir gently until the pudding is smooth. (Do not stir too much or the pudding may thin out.)

Divide the pudding among 6 small dessert bowls. Let cool for about 20 minutes to serve warm and soft, or refrigerate for at least 30 minutes or up to 8 hours. Yield: 6 servings.

Per Serving: 356 Calories; 24g Fat (55.6% calories from fat); 5g Protein; 38g Carbohydrate; 4g Dietary Fiber; 53mg Cholesterol; 124mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 4 1/2 Fat; 2 Other Carbohydrates.



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FIG COBBLER

1/4 cup butter or margarine 1 cup all-purpose flour 1 cup sugar 2 teaspoons baking powder 1 cup milk 1 large egg 1 teaspoon vanilla extract 2 (11 oz) jars fig preserves

Place butter in 2-quart baking dish. Bake at 375 degrees F. until butter melts. Remove from oven and set aside.

Combine flour, sugar, and baking powder in a large bowl. Add milk, egg, and vanilla, stirring until smooth. Pour batter into baking dish; spoon preserves over batter.

Bake at 375 degrees F. for 40 minutes, covering dish with aluminum foil after 20 minutes. Serve warm with vanilla ice cream or whipped cream. Yield: 8 servings.

Per Serving: 234 Calories; 7g Fat (28.5% calories from fat); 3g Protein; 39g Carbohydrate; trace Dietary Fiber; 43mg Cholesterol; 203mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1 1/2 Fat; 1 1/2 Other Carbohydrates.



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Another good recipe and our whole family likes this soup.

Cream of Broccoli Soup

4 teaspoons margarine 3/4 cup chopped onion 2 large cloves of garlic, finely chopped 1 1/3 pounds trimmed broccoli stems and florets 2 2/3 cup skim milk 1 can (12 oz.) evaporated skim milk 3/4 teaspoon salt white pepper 1 teaspoon ground coriander

In a heavy 2 quart saucepan melt the margarine, then add the onion and garlic and cook for a couple of minutes. Add the broccoli and both milks, and cook over low heat for 25 minutes. In a blender or food processor puree the soup in batches, then transfer to a saucepan. Stir in s and p and coriander. Heat slowly for 3 minutes and serve.

Makes 8 3/4 cup servings

1 serving = 106 calories, 8.4 g protien, 2.6 g fat, 14.3 g carbs, 3 mg. cholestrol and 2.8 g fibre
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I recently went to Pritikin and have been moderately converted to a very low fat diet. This is one of my favorite recipes. It has no added fat or sugar. It's pretty general, because it is so easy and based on the way my mother cooked it in a campfire when I was a kid.

Baked Salmon with Dill Sauce

Salmon (whole, filet, or whatever) lemon onion

Preheat oven to 350 (or so). Place the salmon on a piece of foil big enough to wrap it in. Cover it (or if a whole fish, fill the inside with) slices of lemon and onion - the more the better. Salt and pepper to your taste. Close the foil around the salmon to seal it and cook it until done to your taste (this depends on the sice of the salmon and your preference for doneness).

Sauce

fat free plain yogurt (the amount depends on the amount of salmon and how much sauce you like) fresh dill

Chop the dill finely and add to the yogurt to taste.

Serve the sauce with the salmon. The salmon with steam in the foil, so it will be VERY moist.
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In these times of running the kids to every event and activity they can get into, it is hard to find something easy and fast to prepare. The other trick is finding something quick that is not loaded with fat and calories. Here is a nutritional dish that even the kids will like. You can make extra at the same time and cut it up in a salad the next day for lunch. It is great cold as well.

Parmesan Chicken Strips

14 oz boneless skinless chicken breast 1 whole egg, beaten 1/4 c. skim milk 1/2 c. bread crumbs 1/4 c. Parmesan cheese 1/2 tsp. dried basil 1/2 tsp. dried thyme 1/8 tsp. onion powder 1/8 tsp. fresh ground pepper

Trim excess fat from chicken and cut into 4 x 1-inch strips. Combine egg and milk, stirring well. Combine bread crumbs and next 5 ingredients; stir well. Dip chicken in egg mixture, then the bread crumb mixture. Place on a nonstick baking tray or coated regular tray with nonstick cooking spray. Bake at 400 degrees for 20 minutes, or until lightly browned. Serves: 4 ( 175 calories, 28.8 grams protein, 9.3 grams fat, 69 mgs chol., 257 mg sodium )


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I always rip out recipes from the magazines I receive, but I think this one came from Cooking Light. I tried it over the weekend, and it was very good, and pretty quick. ALot of flavor which is sometimes hard to find when trying to cook light.

Pork Picatta

1/2 cup Italian seasoned bred crumbs 4 (4 ounce) boneless center cut loin pork chops, trimmed (about 1/2" thick) 1 TB olive oil 1/4 cup shallots, chopped 1 cup fat free, less sodium chicken broth 3 TB fresh parsley, chopped 2 tsp capers 1 tsp lemon rind, grated 1/8 tsp black peppper

Place bread crumbs in shallow pan, and dredge the pork chops. Heat olive oil in skillet over med-high heat. Cook pork 2 minutes on each side or until golden brown. Remove pork from pan, and reduce heat to medium.

Add shallots to pan, and cook for 30 seconds. Stir in broth and juice, scraping pan to loosen the small browned bits. Stir in 1 1/2 TBS parsley, capers, rind and pepper. Simmer for a few minutes. Return pork to pan, cook 3 minutes or until thouroughly heated through. Sprinkle with remaining parsley. Spoon reduced sauce over the chops when serving.

(I had to keep pork in a little longer since used a thicker chop. Just make sure its cooked thru)
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Almost Fat Free Key Lime Pie

1 small box sugar-free lime Jell-O 3/4 cup hot water 1 12-oz carton Free Cool Whip 2 tsp or 8 packets of sugar substitute (Equal, Splenda, etc) 2 Tblsp. fresh lime juice 1 8-oz pkg fat free cream cheese 1 reduced fat graham cracker crust

Dissolve gelatin in hot water and let cool. Mix cream cheese with cooled gelatin. Add sugar substitute and lime juice. Blend well. Fold Cool Whip into the mixture. Pour mixture into crust. Refrigerate 2-3 hours or overnight.

I actually put it in the freezer overnight and then let it thaw a little in the refrigerator since I like it partially frozen. You can also substitute lemon Jell-O and fresh lemon juice if you prefer.

1/8 pie = Weight Watchers 4 points (most of it is in the crust)


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This is a tasty "by itself" salad, or can be used as a relish/chutney to top a filet of your favorite fish or anything else. The proportions can definitely be adjusted to your own tastes, just use this as a general guide. Chop veggies into small diced pieces so all parts are the same size.

Salsa Salad

4 ripe medium tomatoes 1/2 white onion 4 scallions/green onions 6 cloves garlic, smashed and chopped 1/2 pound frozen petite white corn 1 15 oz can black beans, drained and rinsed 1 lime 1 large bunch of cilantro, chopped fine 1/4 teaspoon (or more!) red pepper flakes 4 to 5 dashes of hot sauce, I like to use Tapatio, (has a better Mexican flavor than Tabasco for this dish) Kosher salt to taste Fresh ground black pepper 1/2 tsp cumin

Chop the tomatoes and onions to the same size. Discard the mushy center of the tomatoes, as they tend to make the salad too wet. Use a fair amount of the green part of the scallions, it adds a nice fresh flavor. After mixing all the vegetables and seasonings together, squeeze on 1/2 of the lime and taste. You may decide to use more, or stick with that amount. Mix and hold in a non reactive (not metal) bowl overnight in the fridge. Gets better with time!


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I am a bonafide addict of this dish from Outback Steakhouse. Recently, it was my good fortune to find the recipe on kopycat.com. It tastes JUST LIKE what you get in the restaurant! The only thing I would change is the thickness of the breast they call for. I use a thinner cut, and no, I did not buy any parsley for garnish (not even for a dinner party).

ALICE SPRINGS CHICKEN

4 skinless, boneless chicken breasts 1/2" thick Honey Mustard (recipe below) 6 pieces of bacon, cut in half, fried crisp 1/2 tsp. McCormick Season All 1 C. sliced sautéed mushrooms (or canned, drained) 3 C. shredded Colby/Monterey Jack cheese Parsley for garnish

Rub chicken breast with Season All and set aside to marinate for 1 hour. Fry bacon and drain. Shred cheese. Make Honey Mustard.

Spread chicken breast with Honey Mustard, cover with a layer of mushrooms, three slices of bacon, and then cover entirely with cheese (don't skimp). Place in heated oven at 350 degrees or microwave until cheese is melted.

Add parsley garnish and serve with extra Honey Mustard on the side.

Honey Mustard: 1/2 C. prepared mustard 1/4 C. honey 1/4 C. light corn syrup 1/4 C. mayonnaise Blend all together until completely smooth and free from lumps. Adjust the corn syrup depending on how sharp you like the mustard to taste. (Use this sauce alone over chicken or as a dip, it's YUMMY!)

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This is fast and easy, and the flavor is great!

Awesome Crockpot Pork Chops

4 pork chops 1 pkg. onion soup mix 1 cup chicken broth

Place pork chops in crockpot.

In a separate bowl, combine soup mix and chicken broth, stir.

Pour over chops.

Cook on low heat for 6 to 8 hours.

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This is a recipe my mother gave me that is so great for large crowds as it is inexpensive and very easy. Kids love them, as well as adults.

Mom's Peanut Butter Crisps

1 cup dark or light corn syrup 2 cups sugar 2 cups peanut butter 8-12 cups corn flakes

Bring sugar and corn syrup to a boil stirring until its all melted and mixed. Remove fro heat and stir in peanut butter. Add corn flakes until mixture is too stiff to stir. Roll into 1" balls. Makes about 100. Note: when I made these the trick is to let the mixture cool a few minutes so you can form the balls.

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I received this recipe from a friend of mine a few years back. When I was a young married with small children and not a very large pocket book, I made this and packaged it in holiday tins or such and it made wonderful gifts. In fact, when I stopped making it for gifts I heard many complaints.

Carmel Corn

1 cup popcorn seeds - popped (air popping works best) 2 cups brown sugar 1/2 cup light karo syrup 2 sticks butter or margarine 1 tsp salt 1/4 tsp cream of tartar 1 tsp baking soda

Cook sugar, syrup, margarine, salt, tartar over medium heat. Cook (boil) for 5 minutes, stirring constantly. Remove from heat. Add soda. Mix carmel over popcorn. Bake at 200° for 1 hour.

Be sure to use a large enough saucepan, as when you add the baking soda, the mixture will expand.

As an added treat, peanuts, almonds or any other type of nut can be added while mixing the popcorn with the carmel.

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Texas Tornado Cake #1

1 1/3 cup shredded coconut 1 cup chopped pecans 1 German Chocolate Cake Mix 8 ounce cream cheese 2 cups powdered sugar 1/2 cup melted margarine

Instructions: Spray a 9x 13 pan with Pam. Layer 1 - Cover bottom of pan with coconut and pecans. Layer 2 - Prepare cake mix according to package directions and pour over 1st layer. Layer 3 - Cream together powdered sugar, cream cheese and margarine. Spoon or pour on top. Bake at 350 degrees for about 45 minutes to 1 hour. This cake will crack and look like a tornado hit it.

Texas Tornado Pudding Cake #2

Cake: 2 c Flour 1 1/2 c Sugar 2 tb Cocoa 1 1/2 tb Baking powder 1/2 ts Salt 1 c Milk 1/2 c Margarine; melted

Topping:

2 c Brown sugar 6 tb Cocoa 3 1/4 c Hot water

Cake -

mix flour, sugar, cocoa, baking powder, and salt together. Add milk and margarine to dry ingredients. Mix until smooth. Pour into 9" baking pan.

Topping - mix sugar, cocoa, and water until sugar and cocoa dissolve. Pour over top of cake. Bake in 325~ for approximately 45 mins. or until done.

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This is a dish my Mama called "the easiest dish in the world" and it is delicious.

Brisket 'n' Beer

1 brisket of beef (fresh, not corned) 1 or 2 LARGE onions, peeled and sliced thinly (in this case, more is better.) 1 1/2 C catsup 1 1/2 C beer Salt Pepper to taste Preheat oven to 325°. Lay onions in bottom of a roasting pan. Lightly salt and liberally pepper the brisket and set on top of the onions. Mix the catsup and beer. (It will foam, so use a large enough bowl to mix them in.) Pour over beef. Cover pan and cook about 30 minutes per pound. Be sure the meat is done as brisket is tougher than nails when it is undercooked. The secret here is long cooking over low heat. To serve, take brisket out of sauce, scraping off onions and sauce. Cut thinly across the grain. Place attractively on a platter. If the sauce is too thin, cook on stove top to reduce and thicken. Pour some of the sauce over the cut meat, and pass the rest as gravy. Best served with well seasoned French cut green beans, garlic mashed potatoes, and a green salad with a vinaigrette dressing. (If you have any, left overs make great sandwiches the next day!)

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This is really a good way to fix tuna.

Dutch Tuna Sandwich

6 or 7 oz. can of tuna 2 1/2 c. shredded cabbage 3 T. chopped dill pickle 1/4 c. mayonnaise 2 t. pickle juice 6 slices cheese, American or Swiss 6 hamburger buns Butter

Drain and flake tuna. Combine tuna, cabbage, dill pickle and juice and mayonnaise; mix well and chill. Spread bottom half of bun with butter. Arrange rolls, cut side up on baking sheet. Place 1/4 c. of tuna mixture on bottom half of each bun. Top with slice of cheese. Bake at 400° 11 to 12 minutes or until cheese melts. Place on tops; serve hot. I have placed filling and cheese on the top part of the bun also and served them as opened faced sandwiches. That way you feel like you're getting 2 sandwiches without all of the bread.

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Cabbage Lasagna

1 med to large cabbage 1 tblsp olive oil 2 garlic cloves (minced or pressed) 1 med chopped onion 1 med green pepper chopped 3/4 pound ground beef 1 - 6 oz can tomato paste 1 - 8 oz can tomato sauce 1 tsp dried oregano 2 tsps salt 1 tsp black pepper 1 c. grated mozzarella cheese 1/2 c. ricotta or cottage cheese 1/2 c. grated parmesan cheese

Oven-350 deg Wash the cabbage and remove tough outer leaves - cut head in half. Steam or I put them in microwave in glass dish for 3-5 minutes until leaves are soft and easy to peel off.

Put olive oil in skillet over medium-high heat. Sauté garlic, onion, green pepper until onion is transparent. Add ground beef and brown thoroughly. Drain. Add tomato past, sauce and seasoning to mixture and simmer for 10-20 min.

Coat 9x13 pan with dab of olive oil. Line bottom with cabbage leaves - top with 1/2 of meat mixture - 1/3 of mozzarella and 1/2 ricotta cheese. Add another layer of cabbage, rest of meat, then 1/3 of mozzarella and rest of ricotta. Top w/ rest of mozzarella and parmesan.

Bake covered for 20 min - uncover and bake 5 min more.

9 grams carbs - 20 grams protein Freezes well. Cool, cut into 8 servings.

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This is an old standby for fall and winter in our household.

LEMON AND GARLIC CHICKEN

2 1/2 lb. chicken, cut up and skinned (I just use chicken pieces) 1 large head (not clove) garlic 8 lemons, squeezed, juice strained 1/4 C fresh parsley, chopped 2 T. olive oil 4 T. water salt and pepper to taste

Separate and peel the cloves of garlic from the entire head. Mix the lemon juice, garlic, parsley, olive oil, water, salt and pepper. Put the skinned chicken in a greased 9x13x2" baking dish and pour the marinade over. Let marinate for 20 minutes or so and then bake at 350° for 30 minutes. Turn the chicken and bake an additional 20 - 30 minutes or until chicken is thoroughly cooked. Serve over hot cooked rice with a green salad for a complete meal. Serve 4.


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peppery chops with a great contrast to the sweet and tart flavor of the vinegar glaze. If you don't like too much of a spicy food, cut back on the seasonings alittle.

Black Pepper and Balsamic Pork Chops

4 boneless center-cut pork chops (about 1 pound to 1 1/4 pounds 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 1 tablespoon olive oil 3 cloves garlic, thinly sliced 1 cup chopped onion 1/4 cup nonfat chicken broth 1/2 cup balsamic vinegar 1 teaspoon thyme

Sprinkle the chops with salt and pepper. Heat the oil in a large nonstick skillet over medium heat, add the chops and cook 4-5 minutes on each side, or until golden brown. Transfer to a plate. Add the garlic and onion to the skillet and cook, stirring, 1 minute, add the broth, vinegar and thyme, and cook, stirring and scraping the bits up from the bottom of the pan, for 2 minutes, or until the liquid has thickened to the consistency of syrup. Return the chops to the skillet and turn them over once to completely coat them in the glaze. To serve, drizzle any glaze remaining in the pan over the pork. Makes 4 servings.

For each serving 237 calories, 25 g. protein, 7 gr. carbohydrates, 1 g. fiber, 12 g. fat (4 g. saturated fat) 61 mg. cholestrol, 372 mg. sodium. This is what I served along with the chops cook about 6-8 oz. orzo pasta until al dente, toss with small bottled roasted red peppers chopped, chopped kalamata olives (just a handful) and sprinkle with parsley. I cooked a bunch of Swiss chard in lightly salted water until tender, drain and toss with lemon juice, salt and pepper.


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Most people walk in and out of you life, but only friends leave footprints in your heart.

Hope you all try this recipe it is delicious.

Tartar Sauce

1 1/2 tablespoons reduced calorie mayonnaise 2 tablespoons plain non fat yogurt 1 teaspoon sweet relish

Combine all in small bowl.

1 tablespoon serving = 24 calories .4 g protiein 2 g. fat 1.4 g carbs 2 mg. cholsetrol 0 g fiber


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Good soup, low in calories.

Spicy Black and Red Bean Soup

Cooking Spray 1 1/2 cups chopped onion 1 1/4 cups sliced carrot 2 garlic cloves, minced 3 cups chicken broth (fat free) 2 teaspoons sugar 1 (16 oz) package frozen shoepeg white corn 1 (15 oz) can red beans or kidney beans, drained 1 (15 oz) can black beans, drained 1 (14.5 oz) can Mexican style stewed tomatoes with jalapeno peppers and spices, undrained 1 (14.5 oz) can no salt added diced tomatoes, undrained 1 (4.5-oz) can chopped green chilies

Place in a large Dutch oven coated with cooking spray over med. high heat until hot. Add onion, carrot, and garlic; sauté 5 mins. Stir in broth and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 2 hours.

Optional method: To use a slow cooker, combine everything in the pot, and cook on HIGH for the first hour; then turn the temp. to LOW and cook 7 more hours.

Yield 10 servings (serving size: 1 cup)

Calories - 152, fat 0.8g, protein 7/8g, carb 30.8 g., fiber 4.2 g, chol - o mg., iron 1.9 mg., sodium 374 mg, calc 52 mg.


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Not only is this dessert low-fat and easy-to-make, it's no-bake also!! According to the original recipe, for a larger cake, double the filling recipe but use the same amount of crust in a 9" or 10" springform pan.

Chocolate Cream Cheese Delight

Crust 3/4 cup low-fat graham cracker crumbs 2 tbsp. melted unsalted butter or margarine

Filling 1 envelope unflavored gelatin 1/4 cup skim milk, well chilled 3/4 cup skim milk, boiling 4 ounces light cream cheese, softened 4 ounces nonfat cream cheese, softened 1/2 cup nonfat sour cream 1/2 cup nonfat cottage cheese 2/3 cup sugar 1 tbsp vanilla 5 tbsp unsweetened cocoa powder (regular or Dutch process)

Preheat oven to 350. Lightly coat a 9" springform pan or pie plate with no-stick spray. Crust: In a small bowl, combine graham cracker crumbs and butter. Press into the prepared pan and bake for 5 minutes. Cool on a rack. Filling: In a blender, sprinkle gelatin over cold milk. Let stand 2 minutes. Add hot milk and blend on low speed for 2 minutes. Add remaining ingredients. Blend on high speed for several minutes, until smooth. Pour filling into baked crust and chill for about 4 hours, or until firm. Serves 10

Per serving: 171 calories, 5.1g total fat (26% of calories), 1.8g monounsaturated fat, 0.2g polyunsaturated fat, 2.8g saturated fat, 8.2g protein, 23.9g carbohydrate, 0.2g dietary fiber, 13mg cholesterol, 221mg sodium.

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RICE CASSEROLE

10 1/2 ounces condensed beef consomme -- undiluted 10 1/2 ounces condensed French onion soup -- undiluted 2 tablespoons butter or margarine -- melted 1 cup long-grain rice -- uncooked 1/2 cup chopped onion 1/2 cup golden raisins 1/2 cup cashews -- chopped 1 tablespoon butter or margarine -- melted

Combine first 4 ingredients in a lightly greased 10- x 6- x 2-inch baking dish. Cover and bake at 350 degrees F. for 1 hour or until all liquid is absorbed.

Saute onion, raisins, and cashews in 1 tablespoon butter until onion is tender. Sprinkle mixture over cooked rice. Yield: 6 servings.

Per Serving: 284 Calories; 11g Fat (34.9% calories from fat); 7g Protein; 41g Carbohydrate; 2g Dietary Fiber; 16mg Cholesterol; 322mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 2 Fat.

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CHICKEN CROQUETTES

3 tablespoons butter 1/4 cup all-purpose flour 1/2 cup milk 1/2 cup chicken broth 1 tablespoon parsley -- snipped 1 teaspoon lemon juice 1 teaspoon grated onion 1/4 teaspoon salt Dash paprika, nutmeg, and ground pepper 1 1/2 cups chicken -- cooked and finely diced

Melt butter and blend in flour. Add milk and chicken broth. Cook and stir until thickened and bubbly. Continue cooking and stirring for 1 more minute. Add parsley, lemon juice, onion, salt, paprika, nutmeg, and pepper. Cool. Add chicken and salt to taste. Chill thoroughly.

With wet hands, shape into 8 balls (Scant 1/4 cup). Roll in 3/4 cup fine bread crumbs. Shape balls into cones. Dip in 1 beaten egg and 2 tablespoons water. Roll in crumbs again. Fry in deep, hot fat (365 degrees F.) for 2 1/2 to 3 minutes. Drain.

To serve, make a thin to medium sauce using chicken broth and roux and spoon over the croquettes. Yield: 4 servings.

Per Serving: 267 Calories; 20g Fat (67.7% calories from fat); 14g Protein; 8g Carbohydrate; trace Dietary Fiber; 86mg Cholesterol; 377mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Non-Fat Milk; 3 Fat.

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Rich's updated version of an automat classic.

2002 HORN & HARDART MACARONI & CHEESE

1 1/2 cups elbow macaroni -- or cellentani 1 cup milk 5 ounces evaporated milk 1 1/2 tablespoons butter 1 1/2 tablespoons all-purpose flour 1/8 teaspoon cayenne pepper Salt and ground pepper to taste 2 cups sharp cheddar cheese -- shredded 1/2 teaspoon sugar 1/4 cup diced tomatoes

Preheat oven to 375 degrees F. Cook macaroni or cellentani per directions (al dente); drain and set aside.

Combine milk and evaporated milk in a small saucepan and bring to a simmer over moderate heat. While milk warms, heat butter in another saucepan over low heat until foaming. Add the flour and cook, stirring, for 3 minutes. Pour the hot milk into the butter-flour mixture and cook, stirring with a whisk, until thickened. Add cayenne, salt, and pepper, whisking in until blended. Add 1 1/2 cups cheese to white sauce, about a 1/4 cup at a time, whisking, until the cheese has melted and the sauce is smooth. Stir the tomatoes and sugar into the cheese sauce.

Combine cooked pasta and cheese sauce, and pour into a buttered casserole dish. Sprinkle remaining 1/2 cup shredded cheese over top. Bake at 375 degrees F. for 30 to 40 minutes or until bubbly and golden brown on top. Allow to sit 10 minutes before serving. Yield: 8 servings.

Per Serving: 223 Calories; 14g Fat (56.9% calories from fat); 11g Protein; 13g Carbohydrate; trace Dietary Fiber; 45mg Cholesterol; 233mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 1/2 Non-Fat Milk; 2 Fat; 0 Other Carbohydrates.

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Today's recipe for Spaghetti Carbonara calls for eggs only slightly cooked through contact with warm spaghetti. Always use fresh eggs. Though the incidence of illness from eating raw eggs is slim and historically more prevalent in the food service industry, we would be remiss in not advising the following:

RAW EGG WARNING The American Egg Board states: "There have been warnings against consuming raw or lightly cooked eggs on the grounds that the egg may be contaminated with Salmonella, a bacteria responsible for a type of foodborne illness. Healthy people need to remember that there is a very small risk and treat eggs and other raw animal foods accordingly. Use only properly refrigerated, clean, sound-shelled, fresh, grade AA or A eggs. Avoid mixing yolks and whites with the shell"

If the use of raw or only slightly cooked eggs alarms you, do not prepare the Spaghetti Carbonara recipe, or use an egg substitute

SPAGHETTI CARBONARA

1 large onion -- chopped 3 cloves garlic -- minced 2 tablespoons butter or margarine -- melted 1 1/2 cups cooked ham -- cubed 10 slices bacon -- cooked and crumbled 1 cup dry white wine 5 eggs -- beaten 1 cup whipping cream 2 cups grated Parmesan cheese 1/2 teaspoon ground black pepper 1/4 teaspoon dried thyme 1/4 teaspoon dried oregano 16 ounces spaghetti

Saute onion and garlic in butte in a skillet until onion is tender. Stir in ham, bacon, and wine; cook, uncovered, over low heat 30 minutes or until liquid is absorbed. Set aside.

Combine eggs, whipping cream, grated Parmesan, pepper, thyme, and oregano; mix well.

Cook spaghetti according to package directions; drain. Add ham mixture and egg mixture to warm spaghetti, tossing gently. Serve immediately. Yield: 8 servings.

Per Serving: 590 Calories; 30g Fat (47.9% calories from fat); 27g Protein; 47g Carbohydrate; 2g Dietary Fiber; 202mg Cholesterol; 913mg Sodium. Exchanges: 3 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 4 Fat.

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This is a wonderful seafood dish. It is good for any occasion.

BARBECUE SHRIMP

1 cup (2 sticks) salt butter 1 cup vegetable oil 2 teaspoons finely minced garlic 4 whole bay leaves, crushed fine 2 teaspoons crushed dried rosemary leaves 1/2 teaspoon dried basil 1/2 teaspoon oregano 1/2 teaspoon salt 1/2 teaspoon cayenne 1 tablespoon paprika 3/4 teaspoon freshly ground black pepper 1 teaspoon fresh lemon juice 2 pounds whole fresh shrimp in the shell

In a heavy sauté pan or saucepan melt the butter, then add the oil and mix well. Add all the other ingredients except the shrimp and cook over medium heat, stirring constantly, until the sauce begins to boil. Reduce the heat to low and simmer for 7 to 8 minutes, stirring frequently, then remove the pan from the heat and let it stand, uncovered, at room temperature for at least 30 minutes. Add the shrimp to the sauce, mix thoroughly, and put the pan back on the burner. Cook over medium heat for 6 to 8 minutes, or just until the shrimp turn pink, then put the pan in a preheated 450 degrees oven and bake for 10 minutes. Serve equal portions of shrimp with about 1/2 cup of sauce ladled over each one. Serve this dish in gumbo or soup bowls and be sure to stir the sauce well when you ladle it out; the solids that settle to the bottom of the pan should be poured over the shrimp along with the sauce. Serve with French bread for sopping in the sauce. Serves 4

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Here's a nice twist on pancakes.

GOLDEN DELIGHT PANCAKES

1 c. cottage cheese 6 eggs 1/2 c. flour 1/4 t. salt 1 t. sugar 1/4 c. canola oil 1/4 c. milk 1 t. vanilla

Put all ingredients in a blender. Stir down once. Blend 30 seconds more. Bake pancakes on a greased griddle. Makes about 20 (4") pancakes

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This recipe came about due to living in a house with a forty foot avocado tree in the front yard. I have to say that the neighbors didn't want more than two or three bags of the fruit, and when the tree was ready it gave lots of fruit...this is a pretty dessert, and presents well at Christmas, as it can have each slice topped with a cherry, and it looks festive, but it serves year round, too....anyway it's fast and tasty, too....

Avocado Pie

2 peeled and pitted avocados half cup lemon juice one can sweetened condensed milk 1 graham cracker crust whipped cream and almond slivers to garnish, and a cherry when plated, if desired

Place the lemon juice, avocados and milk in a food processor, and process until smooth place in crust, top with whipped cream (coolwhip will work) and garnish the edge with slivered almonds refrigerate for about two hours...very rich, very good

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PASTA IN A POT

2 lbs. ground chuck or ground round 2 medium onions, chopped 1 clove garlic, crushed 1 14 oz. jar spaghetti sauce 1 16 oz. stewed tomatoes 1 3oz. can sliced mushrooms, undrained 8 oz. shell or spiral macaroni 1 pt. sour cream 1/2 lb. Provolone cheese, sliced (I get it from the deli) 1/2 lb shredded mozzarella cheese 8 oz. pepperoni 2 T. oregano or italian seasoning.

Brown ground chuck in a very small amount of oil; drain. Add onion, garlic, spaghetti sauce, tomatoes and undrained mushrooms. Simmer until onions are soft, about 20 minutes.

Cook macaroni according to package directions; drain and rinse. Pour half of sour cream over top; add Provolone slices and half pepperoni. Repeat layering ending with Mozzarella cheese. Cover and bake at 350 degrees for 35 to 40 minutes; remove cover until cheese melts and browns. Let stand before serving.

We have this alot for family get togethers. Easy to make and serves alot of people. Just add a salad and garlic bread and you have a quick and easy meal.

I usually double the recipe and make two in large aluminum pans (not roasting pans), makes for easy clean-up, and freeze one for later.

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The days are slowly getting longer here. At the beginning of the week, the temperature reached 70 and the forsythia popped out again. Crocus popped up. A few daffodils bloomed. The next day we had a morning snow storm. I suspect winter will shock us a few more times.

Yesterday I noticed that the guy down the street had his insulated tomato cages set out, which means he has seed in the ground, another tick of the seasonal clock. He'll be selling tomatoes out of his garage by the middle of June.

I no longer drive home in the dark. And the best thing is that in a few more weeks I'll be able to grill outdoors without a flashlight. I'm really looking forward to that, yes, I am. My neighbor Bill has enough outdoor lighting that he grills dinner a few times a week year round. Sometimes I bundle up and go stand with him to simply watch the burgers and dogs and crab legs and such sizzle above the lava rocks. "Taste this," he'll say.

There are a few new BBQ sauces I'm dying to try, a few new marinades. Of course I'll share them with you if they turn out well. Soon, very soon.

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beef short ribs, this is a cut with some fat for flavor, it has a long marinade and then slowly barbecued to succulent perfection, this is not low-fat, low-cal.

Barbecued Beef Short Ribs

4 cups water 1 1/2 cups soy sauce 1 cup sugar 10 cloves garlic, minced 4 green onions, minced (or 2 bunches of scallions) 5 tablespoons sesame seeds 3 tablespoons hot sesame oil 2 tablespoons fresh ginger, peeled and minced 1 tablespoon honey 2 teaspoons hot pepper sauce such as Tabasco or Pickapeppa 5 to 6 pounds beef short ribs

Mix in a large bowl water, soy sauce, sugar, garlic, green onions, sesame seeds, sesame oil, ginger, honey and pepper sauce. Add short ribs, turning to coat. Marinate, covered, in refrigerator for 24 hours, turning occasionally. Drain, reserving marinade. Grill with lid down over hot coals for 3 hours or until cooked through, turning and basting with reserved marinade from time to time. If ribs seem to be drying out, place a foil pan of water on the grill beside the meat to add moist heat. Makes 12 servings. Enjoy, Stef.

Note: To do this in true barbecue style and keep the fire hot, you may need to build a side fire and shovel coals from it to replenish the fire beneath the meat as it cooks.

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Felafel

Ingredients:

The patties: 1 lb. chick peas, cooked 2-3 small leeks, quartered 3-4 large cloves garlic, chopped 1 bunch parsley, large stems removed 2 tsp. ground cumin 1/2 tsp. baking powder 1/2 tsp. salt 1/4 tsp. pepper 2 cups oil

Preparation:

Combine the chick peas, leeks, garlic, parsley, cumin, baking powder, salt and pepper in a food processor. Grind until mixture becomes very smooth. Let the mixture sit for 30 minutes. Make round, flat patties with the mixture. Let the patties rest for about 15 minutes to preserve their shape. Heat oil in a deep pan so that the patties can be submerged. Fry the patties until golden brown.

When the patties are done you can place them on a plate covered with paper towels to absorb the extra oil.

Serve with pita bread and cucumber ranch salad dressing, I like using the Kraft brand of this salad dressing.

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Shrimp Fried Rice

I really, REALLY like fried rice. All kinds. Here's a recipe I managed to drag out of a chef at a Chinese restaurant. The way I understand it, ALL fried rice recipes have been highly Americanized. So, feel free to use this recipe as a base and toss in some creativity as an extra ingredient.

Ingredients:

1 1/2 pounds peeled, raw shrimp 1/4 cup wok oil (or peanut oil) 3 to 4 cups cooked rice 1 1/2 cups chopped broccoli tops 1 cup thin sliced yellow onion strips 1/2 cup frozen uncooked peas 1/4 cup finely chopped carrots 1/3 cup oriental oyster sauce 1/4 cup oriental soy sauce 1 egg Kosher or sea-salt to taste

Pre-cook rice and set aside. Add oil to very hot (high heat) wok (or LARGE cast iron skillet). High heat is a must. Add onions, broccoli, peas, and carrots. Turn quickly and sizzle for 1 1/2 minutes. Add shrimp all at once. Stir constantly for two minutes. Add raw egg. Stir until egg is distributed. Add soy and oyster sauce. Stir 1 minute. Add cooked rice. Mix well. Stir for two minutes.

Serve immediately.

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Creamsicle Cake

1 Box Orange Cake Mix (I use Duncan Hines) 1 Small Box Orange Gelatin 1 Cup Boiling Water 1/2 Cup Cold Water 1 Small Box Vanilla Instant Pudding 1 Cup Milk 1 tsp Vanilla 1 Small Container Cool Whip

Make the orange cake (9x13 inch) according to the directions. Poke holes in the cake while it is still warm. Make the gelatin with 1 cup of boiling water. Mix in the cold water. Pour over the top pf the cake. Cool completely. Make vanilla pudding with 1 cup of milk and the vanilla. Mix in the whipped topping. Spread on top of the cake. Chill. Makes 1 9x13 inch cake. NOTE: I have also made this in 2 round pans according to the directions on the box and continued with the recipe.

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CRISPY PARMESAN ROUGHY Prep: 10 min, Cook: 10 min.

2/3 cup whole wheat breadcrumbs 1/4 cup grated Parmesan cheese 1/2 tsp. dried oregano 1/2 tsp. paprika 4 6 ounce orange roughy fillets 1/4 cup skim milk

Preheat oven to 450°F. Mix first 4 ingredients in a shallow pan. Dip fillets into milk, then coat them with crumb mixture. Place fillets on a lightly oiled baking sheet. Bake about 8 minutes, or until coating is browned and crispy and fish flakes easily with a fork. After fish is cooked through, I will spray the tops of the fillets with a few shots of I Can't Believe It's NOt Butter spray and broil on high about 5 minutes until they are crunchy enough for my liking).

Serve with tartar sauce.

I made my own tartar sauce with 1 C lowfat mayo, 1/2 C relish & 1 t parsley. Not sweet like most but adds a nice flavor.

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Turkey Cutlet Recipe

1/3 Cup Dry White Wine 1 1/2 Pounds Turkey Breast Cutlet 6 Medium Tomatoes, about 2 pounds 2 Scallions 1 Tablespoon Olive Oil, or salad oil 2 Tablespoons Fresh Basil Leaves, thinly sliced or 1 1/2 tsp dried basil 1 Teaspoon Sugar, & Cornstarch

About 35 minutes before serving: In a 13" x 9" baking dish, mix wine and 1/2 tsp salt. If turkey cutlets are large, cut then into desired serving pieces. Add turkey cutlets and turn to coat with wine mixture; set aside. (Chicken cutlets may be used instead of the turkey cutlets, if preferred).

Meanwhile, dice four tomatoes; slice remaining two tomatoes. Thinly slice scallions. Remove turkey cutlets from wine. Reserve remaining wine in measuring cup, add water to wine to equal 1/3 cup. In a nonstick 12" skillet over medium-high heat, in hot olive or salad oil, cook turkey cutlets a few pieces at a time, until browned on underside. Turn cutlets over, cook just until turkey loses its pink color throughout. Remove pieces to warm platter as they brown. Reduce heat to medium. To drippings in skillet, add diced tomatoes, scallions, basil, sugar and 3/4 teaspoon salt. In cup, mix cornstarch with some of the tomato mixture, add back into pan and cook, stirring until mixture boils and thickens. Add sliced tomatoes; heat through. Spoon tomato mixture over turkey. Serve over rice, if desired.

6 Servings: Cal 173 - Fat 4 g


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Cholesterol Free Deviled Eggs

1 doz. hard boiled eggs, yolks discard 1 1/2 c. instant potato flakes 1 1/2 c. boiling water 1/2 t. salt 1/3 c. fat free Miracle Whip 2 t. sugar or 1 packet of sweetener 1 1/2 T. prepared mustard 2 T. vinegar

Mix all ingredients together (except eggs). When well combines, stuff eggs with mixture. Sprinkle with paprika. Yellow food coloring may be added to filling mixture.


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Vegetable Barley Soup

1 medium onion, finely chopped 4 cloves of garlic, finely chopped 7 cups chicken stock 1/3 cup pearl barley 1 green pepper, finely chopped 1 cup cauliflower florets 1 1/2 cup diced zucchini 3 cups fresh spinach, lightly chopped 1 can (6 oz.) tomato paste 1 teaspoon dried thyme or 1 tablespoon fresh 2 tablespoons chopped fresh dill salt and pepper sparingly

In large soup pot, cook the onion and garlic in 3 tablespoons of chicken stock. When the onions are wilted, add the barley and the rest of the stock. Cook together on low heat for 25 minutes, covered. Add the green pepper, cauliflower, zucchini, and spinach and cook for 20 n minutes more. Stir in tomato paste, thyme, dill and s& p. Continue stirring until tomato paste dissolves. Cook 5 minutes more.

Makes 8 1 cup servings serving= 84 calories 6.3 g protein o.5 g fat 15.3 g carbohydrates 0' mg cholesterol 4.1 g. fibre


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Low-Cal Clam Chowder

2 (7 1/2 oz) cans of minced clams 1 tsp. butter or margarine 1 medium onion, sliced 2 small potatoes, diced 1 bay leaf 1/2 tsp. salt 1/8 tsp. pepper 2 cups skim milk 1 Tbsp all-purpose flour

Drain clams, reserving liquid. Measure liquid and add enough water to equal 2 cups. In deep saucepan, melt butter, and sauté onion until soft, but not brown. Add clam liquid, potatoes, bay leaf, salt and pepper. Boil uncovered, stirring occasionally, until potatoes are soft...about 15 - 20 minutes. Add small amount of cold milk to the flour to make a smooth paste. Stir flour paste into the soup mixture. Add rest of milk and clams. Heat just to boiling. Makes 6 servings, 115 calories each.


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Basic Herb Croutons (Cooking Light)

These low-fat crunchy croutons are great on a Caesar salad or use in a homemade stuffing.

Ingredients: 4 cups (1/2-inch) cubed French bread (about 4 [1-ounce] slices) Olive oil-flavored cooking spray 1 tablespoon dried Italian seasoning 1/2 teaspoon salt 1/2 teaspoon pepper

Nutrition Facts (per Serving): 22 calories, 4.2 g carbohydrates, 0 mg cholesterol, 0.2 g fat, 115 mg sodium

Serves: 16 servings (serving size: 1/4 cup).

Preparation Instructions: Estimated Total Time: 20 minutes

Preheat oven to 400°. Place bread cubes on a jelly-roll pan; lightly coat bread cubes with cooking spray. Toss bread cubes with seasoning, salt, and pepper. Bake at 400° for 10 minutes or until golden.


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Here with a nice light easy dinner, takes a few minutes to put together, then gives you about 30 minutes to make a salad for a small side, use a heavy knife along one side of the backbone to cut through, then flatten the halves of the hens slightly by pressing down with the palm of your hand.

Spice-Rubbed Cornish Hens

1 tablespoon brown sugar 1/8 teaspoon allspice 1/4 teaspoon cinnamon 1/8 teaspoon black pepper 1/4 teaspoon cumin 1/4 teaspoon ground ginger 1 teaspoon salt, divided 2 Whole Cornish hens, split in half 8 ounces small red potatoes, scrubbed and cut in quarters

Preheat oven to 450 degrees. Coat a roasting pan with cooking spray. Combine brown sugar, allspice, cinnamon, black pepper, cumin, ginger and 1/2 teaspoon of the salt in small bowl, mix, rub spice mixture over surface of hens, place halves flat in roasting pan. Toss potatoes with remaining 1/2 teaspoon salt and place the wedges in between the hens. Roast for 30 minutes. Makes 4 servings.

For each serving 462 calories, 35 g. protein, 15 g. carbohydrates, 1 g. fiber, 28 g. fat ( 8 g. saturated fat) 100 mg. cholesterol, 685 mg. sodium If you want less fat, remove skin, spray with cooking oil, then coat with mixture, salt a problem?, then use a sub. I also served with this a small peeled butternut squash, cubed tossed with a tablespoon of olive oil, dried rosemary and salt sprinkled on top, roast in oven with the hens until tender, this should take about 20 minutes if the cubes are 1/2 inch.


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This is my new favorite dessert. I guess it can't be considered light if you eat the whole thing, but in reasonable portions it is really guiltless. I haven't mastered "reasonable portions" yet!

Guiltless Puddin' Cake

Reduced fat graham crackers 3 boxes fat free sugar free vanilla or banana instant pudding mix 1 8oz container light cool whip topping, thawed 3 1/2 cups skim milk 1 tub of chocolate frosting (reduced fat if you can find it)

With an electric hand mixer, beat milk and pudding until smooth. Do not overmix. Fold in cool whip. In a 9x13 deep baking dish, layer bottom with whole graham crackers. Spoon on a layer of the pudding mixture. Add a 2nd layer of graham crackers and finish off with the pudding. Smooth top. Remove foil top from frosting container and microwave for about 1 minute or until pourable. Be careful- it will be very hot. Pour entire container over pudding, tilting dish to make sure it covers completely. Refrigerate overnight.


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MEATBALLS PAPRIKASH WITH RICE

1 pound lean ground beef 3/4 cup bread crumbs 1 teaspoon salt 1/2 teaspoon ground black pepper 1 egg -- beaten 1/4 cup milk Vegetable oil 3 tablespoons all-purpose flour 1 tablespoon paprika 1/4 teaspoon ground black pepper 1 1/2 cups beef broth -- warmed 3/4 cup sour cream Hot cooked rice

Combine first 6 ingredients, mixing well. Chill 2 hours. Shape mixture into 1 1/2-inch meatballs; brown in hot oil in a large skillet over medium heat. Remove meatballs, and drain on paper towels, reserving pan drippings in skillet.

Add flour, paprika, and 1/4 teaspoon pepper to pan drippings; mix well. Gradually add broth, stirring until smooth. Remove from heat; cool slightly. Add sour cream and the meatballs; cook over medium heat, stirring constantly, until thoroughly heated. Serve over hot cooked rice. Yield: 6 servings.

Per Serving: 365 Calories; 24g Fat (59.1% calories from fat); 21g Protein; 16g Carbohydrate; 1g Dietary Fiber; 102mg Cholesterol; 874mg Sodium. Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat; 0 Non-Fat Milk; 3 1/2 Fat.

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FRENCH-STYLE BEEF ROAST

3 pounds rump roast, trimmed -- boneless 1 clove garlic -- quartered 1 teaspoon dried thyme 1/2 teaspoon ground black pepper 1 bay leaf 4 cups water 1 pound turnips -- peeled and quartered 3/4 pound onions -- quartered 2 cups carrots -- 2-inch pieces 1 cup celery -- 2-inch pieces

Trim all visible fat from roast. Place roast in a large Dutch oven; add next 5 ingredients. Bring to a boil. Cover, reduce heat, and simmer 2 1/2 hours.

Add turnips, onions, carrots, and celery to roast. Cover and cook an additional 30 minutes or until vegetables are tender.

Remove roast to a serving platter; let stand 10 minutes before slicing. Arrange vegetables around roast. Strain broth, and serve with the roast. Yield: 10 servings.

Per Serving: 224 Calories; 7g Fat (28.1% calories from fat); 31g Protein; 8g Carbohydrate; 2g Dietary Fiber; 79mg Cholesterol; 126mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fat.

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Chicken Cakes w/Remoulade Sauce

2 tablespoons butter or margarine 1/2 medium red bell pepper -- diced 4 green onions -- thinly sliced 1 clove garlic -- pressed 3 cups chopped cooked chicken breast 1 cup soft bread crumbs 1 large egg -- beaten 2 tablespoons mayonnaise 1 tablespoon Creole mustard 2 teaspoons Creole seasoning 1/4 cup Vegetable oil

Melt better in a large skillet over medium heat. Add bell pepper, green onions, and garlic; saute 3 to 4 minutes or until vegetables are tender.

Stir together bell pepper mixture, chicken, and next 5 ingredients in a bowl. Shape chicken mixture into 8 (3 1/2-inch) patties.

Fry 4 patties in 2 tablespoons hot oil in a large skillet over medium heat 3 minutes on each side or until golden brown. Drain on paper towels.

Repeat procedure with remaining oil and patties. Serve immediately with Remoulade Sauce (recipe follows). Yield: 4 servings.

Per Serving: 454 Calories; 31g Fat (60.7% calories from fat); 36g Protein; 9g Carbohydrate; 1g Dietary Fiber; 154mg Cholesterol; 360mg Sodium. Exchanges: 1/2 Grain(Starch); 5 Lean Meat; 1/2 Vegetable; 4 1/2 Fat; 0 Other Carbohydrates.

REMOULADE SAUCE

1 cup mayonnaise 3 green onions -- sliced 2 tablespoons Creole mustard 2 cloves garlic -- pressed 1 tablespoon chopped fresh parsley 1/4 teaspoon ground red pepper

Whisk all ingredients together until sauce is well blended. Yield: 4 servings.

Per Serving: 400 Calories; 47g Fat (97.8% calories from fat); 1g Protein; 1g Carbohydrate; trace Dietary Fiber; 19mg Cholesterol; 315mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 4 Fat.

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BLOODY MARY POT ROAST

3 pounds chuck roast -- boneless 6 ounces Bloody Mary mix -- (can) 1/2 cup red wine 2 tablespoons all-purpose flour 1/4 teaspoon ground black pepper 1 envelope onion soup mix 8 small onions 3 medium carrots -- cut into 1" pieces 1 stalk celery -- cut into 1" pieces

Place 22- x 18-inch piece of aluminum foil in an ungreased 13- x 9- x 2-inch pan. Place beef in pan, and add Bloody Mary mix and wine. Sprinkle with flour, pepper, and onion soup mix. Arrange vegetables around beef. Fold foil over and seal. Bake at 350 degrees F. for 2 hours or until tender. Yield: 6 servings.

Per Serving: 588 Calories; 36g Fat (57.0% calories from fat); 39g Protein; 22g Carbohydrate; 5g Dietary Fiber; 131mg Cholesterol; 732mg Sodium. Exchanges: 1/2 Grain(Starch); 5 Lean Meat; 3 Vegetable; 4 Fat.

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This recipe I got from a nutri-system weight loss cookbook. It is very good and different with the cocoa powder in it. We eat this alot as I do it in the slow cooker.

21 Alarm Chili

1 pound of extra lean ground beef 1 medium onion, chopped fine 3 garlic cloves, finely chopped 1 large green pepper, cut into 1/2 inch pieces 2 cans (28 oz.) crushed tomatoes 2 teaspoons oregano 2 teaspoons cumin 3 tablespoons chili powder 2 tablespoons unsweetened cocoa powder 2 teaspoons sugar 1 teaspoon hot pepper flakes 1 teaspoon tabasco sauce 1 can (15 oz.) kidney beans, drained and rinsed

Brown the ground beef by crumble frying. I then rinse the beef in the a strainer and rinse it in a colander with hot water. In the same saucepan saute onions, garlic, and green peppers with 1/2 cup of crushed tomoatoes for 3 minutes. Add the oregano, cumin,chili powder,sugar, pepper flakes,cocoa powder and tabasco sauce. Add the beans , meat and the rest of the crushed tomatoes, and cook together for 25 minutes over low heat.

1 serving 1 cup =252 calories 21.4 g protein 8.3 g fat 9.2 g fiber 26.3 g carbs _______________________________________

LOWFAT TEXAS POTATOES 8 Servings

2 2 pounds package frozen hash brown potatoes 1/2 cup chopped onions 1 teaspoon salt 2 10 3/4 ounce cans Campbell's condensed Healthy Request Cream of Mushroom soup 2 cups grated cheddar cheese pepper, to taste 1 pint fat-free sour cream, (16 oz.) 1 cup corn flakes, crushed 1/4 cup lowfat margarine, or fat free butter spray

Mix together the first 7 ingredients, and put in a 9x13 pan sprayed with Pam fat free cooking spray. Top with crushed corn flakes mixed with butter, margarine, or "I can't Believe It's Not Butter" fat free spray. (This dish can be refrigerated overnight) Bake at 350° for 1 hour. Serves 6-8 people. Amount Per Serving Calories 399 Calories from Fat 127

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SUGAR FREE CHOCOLATE FROSTING

1 envelope Dream Whip 1/2 t. vanilla extract 1/2 c. skim milk 1 (3 oz.) package sugar free chocolate pudding

Blend together Dream Whip, vanilla and milk. Beat until stiff. add pudding mix and continue to beat until light anf fluffy. Add more milk if too thick. serves 12. (9 calories per tablespoon)

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Low Carb Almond Flour Pancakes

5 T almond flour 1 T sour cream 1 T water 1 egg 1/2 tsp baking powder 1 tsp cooking oil couple of pinches artificial sweetener generous splash DaVinci French Vanilla Syrup

Mix all ingredients. Spray your skillet with non-stick spray, and the pancakes will turn over beautifully. Enjoy!

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We make a great BIG bowl of this and eat it for days. Makes you feel real heathy! You put what YOU like and the amounts. With the cheese and tofu adding protein it is a meal. It is especially good in the summertime when you don't want to heat up your kitchen.

Power Salad

Green leaf lettuce frozen green peas (cooked) frozen corn (cooked) grated cheese (can use lowfat) diced avocado (added to your portion of salad when ready to eat) 1 or 2 cans of beans drained (kidney, black, soy - whatever you like) diced cucumber diced firm tofu artichoke hearts grated or chopped carrots red, yellow, green bell pepper chopped chopped tomato brown rice chopped celery chopped garlic

Eat with the dressing of your choice!

Sometimes we add seasoned shrimp. You could also add cooked chicken or turkey. I have discovered that you can wrap a partially used avocado tightly with plastic wrap and it will keep well in the refrigerator.

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FRESH TOMATO PASTA

8 tomatoes, peeled, seeded and chopped (about 2 pound) 2 cloves garlic, minced 1 onion, chopped 1 T. canola oil 1/2 tsp. dried parsley flakes 1/2 tsp. dried basil 1/4 tsp. dried oregano 1 tsp. salt 1 tsp. sugar 1/4 tsp. pepper, I use black but you could use white 1/4 C. half and half 1/2 lb. pasta, tube shapes are best, cooked and drained 1/4 C. shredded Parmesan cheese

Sauté garlic and onion in oil in a large skillet over medium heat just until translucent. Add tomato pulp, parsley, basil, oregano, salt, sugar and pepper; mix well. Bring to a boil; reduce heat and simmer about 5 minutes or so; add half and half and heat through. Pour over the hot pasta and toss to coat. Sprinkle with cheese. Serves 4.

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Hi everyone! This is a really light and healthy recipe. It includes all the food groups and you can even make it ahead and just toss it in the oven on a busy day. Enjoy!

Spaghetti Casserole

1 can stewed tomatoes 1 pound lean ground turkey 1/2 lb spaghetti, broken into 1" pieces. 1-2 medium zucchini squash 1 onion, chopped parmesan to taste

Preheat oven to 350. Spray a 2 quart baking dish with non stick cooking spray. In a skillet, cook onions and turkey until turkey is no longer pink. Steam zucchini until crisp tender. Add tomatoes and spaghetti to turkey mixture. Mix in squash and add the whole mixture to the prepared bakind dish and bake for 25 minutes. Sprinkle with parmesan.

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This is a twist on the recipe I sent before using angle food cake mix and pie filling. today try the best fat free orange cake and so very easy.

Light Orange Cake

pre heat oven to 350 degrees put in a mixing bowl one 15 ounce can of mandarin oranges drained one box of one step angle food cake mix the juice from two oranges blend together and pour into 9x13 inch baking pan bake for 25-30 minutes until golden brown cool completely cut into squares and serve with two tablespoons of cool whip free

another day try a can of crushed pineapple the flavor of great pineapple upside down cake without the calories.

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PINEAPPLE-BAKED HAM

4 pounds canned ham -- (fully cooked) 1/3 cup firmly packed brown sugar 8 ounces pineapple slices -- canned, undrained Green grapes

Place ham in lightly greased 12- x 8- x 2-inch baking dish; sprinkle evenly with brown sugar.

Drain pineapple, reserving 3 tablespoons juice. Arrange pineapple slices over sugar; sprinkle with reserved pineapple juice. Bake at 300 degrees F. for 1 hour and 45 minutes or until meat thermometer reaches 130 to 140 degrees F. Transfer to a serving platter and garnish with grapes. Yield: 16 servings.

Per Serving: 295 Calories; 21g Fat (66.0% calories from fat); 18g Protein; 7g Carbohydrate; trace Dietary Fiber; 56mg Cholesterol; 1551mg Sodium. Exchanges: 2 1/2 Lean Meat; 0 Fruit; 2 1/2 Fat; 1/2 Other Carbohydrates.

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CHICKEN BREASTS WITH CHAMPAGNE SAUCE

2 tablespoons butter or margarine 4 chicken breasts halves, skinless, boneless 1/2 cup sliced fresh mushrooms 1/3 cup champagne (or white sparkling grape juice) 1/3 cup sour cream 1/8 teaspoon salt 1/8 teaspoon ground white pepper

Heat butter in a medium skillet. Add chicken and brown on both sides. Remove chicken to a 1-quart baking dish, reserving drippings in skillet. Add mushrooms to skillet, and saute; remove mushrooms and set aside.

Stir champagne into drippings in skillet; simmer until thoroughly heated, stirring occasionally. Pour over chicken; cover and bake at 350 degrees F. for 20 minutes or until chicken is done.

Remove chicken to platter, reserving liquid. Add sour cream, salt, and pepper to reserved liquid; whisk until smooth. Pour over chicken, and top with mushrooms. Yield: 2 servings.

Per Serving: 779 Calories; 32g Fat (39.4% calories from fat); 107g Protein; 4g Carbohydrate; trace Dietary Fiber; 336mg Cholesterol; 522mg Sodium. Exchanges: 0 Grain(Starch); 14 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 4 Fat.

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SOUTH OF THE BORDER STUFFED POTATOES

4 medium baking potatoes Vegetable oil 8 ounces sour cream 16 ounces chili with beans -- (canned) 1 hot chili pepper -- finely chopped 1/2 cup shredded Cheddar cheese

Scrub potatoes thoroughly, and rub skins with oil; bake at 400 degrees F. for 1 hour or until done.

Allow potatoes to cool to touch. Cut a 1/2-inch-thick slice from top of each potato; carefully scoop out pulp, leaving shells intact. Mash pulp, stir in sour cream. Stuff shells with potato mixture, leaving a well in center. Place potatoes on a baking sheet. Bake at 350 degrees F. for 25 minutes; remove from oven.

Combine canned chili and chopped hot chili pepper in a small saucepan, simmer 10 minutes or until mixture is thoroughly heated. Spoon chili mixture over potatoes. Sprinkle each potato with 2 tablespoons Cheddar cheese; bake an additional 5 minutes or until the cheese melts. Yield: 4 servings.

Per Serving: 328 Calories; 17g Fat (45.0% calories from fat); 9g Protein; 37g Carbohydrate; 3g Dietary Fiber; 40mg Cholesterol; 130mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 3 Fat.

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HONEY FRIED CHICKEN

3 pounds meaty chicken pieces 3/4 cup honey 3/4 cup buttermilk baking mix -- or more 2 teaspoon dry mustard 1/2 teaspoon paprika Salt and pepper -- to taste Vegetable oil

Coat chicken with honey; set aside. Combine buttermilk baking mix, mustard, paprika, salt and pepper; dredge chicken in mixture. Heat 1/2 inch oil to 375ºF in a 12-inch skillet over medium heat. Carefully place chicken in hot oil and cook about 5 minutes or until underside of chicken is golden; turn chicken pieces and cook about 5 minutes, turning as needed. Reduce heat to low and cook 7 to 10 minutes longer or until juices run clear. Remove chicken; drain on paper towels. Yield: 6 servings.

Source: (from: The National Honey Board)

Per Serving: 525 Calories; 25g Fat (43.3% calories from fat); 30g Protein; 45g Carbohydrate; trace Dietary Fiber; 141mg Cholesterol; 286mg Sodium. Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 2 1/2 Fat; 2 1/2 Other Carbohydrates.
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CHEDDAR BEEF AND NOODLE CASSEROLE

8 oz noodles, cooked and drained 1 1/2 lbs lean ground beef 1 medium onion, chopped 15 oz jar spaghetti sauce 1 10-3/4 oz can cheddar cheese soup 1 8-oz can tomato sauce 4 oz can or jar sliced mushrooms, drained 1/4 tsp garlic powder salt and pepper to taste 2 cups shredded Cheddar cheese

In large skillet, brown ground beef with chopped onion; drain well. Stir in spaghetti sauce, soup, tomato sauce, mushrooms, garlic powder,salt and pepper. Simmer 3-4 minutes. Combine beef mixture with cooked noodles; our into a 3-qt. baking dish (13x9" baking pan works too). Cover and bake at 350 degrees for 35-40 minutes, or until bubbly. Uncover, sprinkle with cheese, and bake just until cheese is melted. Serves about 8.

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MOMMA'S BUTTERMILK PIE

3 3/4 Cup Sugar 1 tsp. Salt 1/2 Cup Flour 1 tbs. vanilla 6 eggs 1 stick oleo (melted) 1 cup buttermilk

Sift dry ingredients. Beat eggs. Add buttermilk, melted oleo and vanilla. Then add dry ingredients. Mix well. Pour into 2 pie shells.(I use the Pillsbury Redicrust in the dairy section of the store, or make your own). Bake at 350 degrees F. until set (check by putting fork in and if it comes out clean not messy, it is done) and lightly browned on top. Approximately 35 to 45 minutes.

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I made this today and brought to work for a potluck. It didn't last long! I doubled the recipe and made everything the night before and baked it this morning. However, it took a lot longer to bake because of the amount. Closer to 1 1/2 hours(this included uncovering it to brown to top). Hope you can use this.

Italian Egg Bake

Serve this recipe for brunch, or as a light, easy supper solution. It as wonderful!

1 lb. bulk Italian sausage 4 cups frozen hash-brown potatoes, thawed 4 oz. (1 cup) shredded Cheddar cheese 1 cup cut leaf spinach, thawed, drained 1/4 cup marinated sun-dried tomatoes, chopped 4 oz. (1 cup) shredded 4-cheese blend cheese 4 eggs 3/4 cup milk 1/4 teaspoon salt 1/8 teaspoon pepper and garlic powder

1. Heat oven to 350°F. Grease 8-inch square (2-quart) baking dish. In large nonstick skillet, cook sausage over medium-high heat until browned, stirring occasionally. Drain. 2. In medium bowl, combine potatoes and Cheddar cheese. In greased baking dish, layer half of the potato mixture, all of the sausage mixture, spinach and tomatoes, remaining potato mixture, and all of the mozzarella cheese. 3. In medium bowl, beat eggs slightly. Add milk, salt garlic powder and pepper; beat well. Pour evenly over potato mixture. Cover with foil. 4. Bake at 350°F. for 1 hour. Uncover; bake uncovered for an additional 15 minutes or until knife inserted in center comes out clean. Let stand about 5 minutes before serving; cut into squares.

6 servings

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Hidden Valley Ranch Sausage Stars

2 cups (1 lb) cooked, crumbled sausage 1 1/2 cups grated sharp cheddar cheese 1 1/2 cups grated Monterey Jack cheese 1 cup Hidden Valley Ranch original recipe dressing 1 can (2.25 ounces) sliced ripe olives (I leave those out) 1/2 cup chopped red bell pepper (I use green - lots cheaper) 1 package fresh or frozen won ton wrappers (or egg roll wrappers cut in quarters) vegetable oil

Preheat oven to 350 degrees. Blot sausage dry with paper towels and combine with cheeses, salad dressing, olives, and bell pepper. Lightly grease a mini (or regular) muffin tin and press one wrapper into each cup, forming a little cup. Brush with oil (NOTE: When I made these the SECOND time, I brushed them with a little oil before I put them in the muffin tins - I found that to much easier, because they're flat. To keep from getting myself too oily, I used the brush to push them into the tin). Bake 5 minutes until golden. Remove from tins, place on baking sheet. Fill with sausage mixture. Bake 5 minutes until bubbly. Makes 4-5 dozen. When I've made them, I've done the shells and filled them ahead of time, then taken them to a friends and done the last heating step at their house. They don't work well in the microwave - the wonton wrapper gets tough.

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I make this chowder and serve it with tossed salad and English Muffins toasted with a mild (Havarti, Gouda) yellow or white cheese on top.

SALMON CHOWDER

6 slices bacon 1/2 C chopped onion 1 1/2 C chicken broth 1 (5 1/2 oz.) pkg. au gratin potato mix 2 C water 1 1/2 C milk (or for richer chowder, use half milk, and half light cream) 2 C frozen whole kernel corn (may use fresh, cut off the cob) White ground pepper to taste (about 1/8 tsp.) 1 lb. cooked, flaked salmon* 1/3 C Cream or Half and half

Sauté bacon until crisp; drain and crumble. Sauté onion in about 2 tbsp. bacon fat until tender. Stir in chicken broth, au gratin potato mix (be sure to use the sauce packet!), water, milk, corn, pepper and bacon. Bring to a boil; reduce heat and simmer for about 15 minutes, stirring often. Stir in salmon and 1/3 C cream or half and half. Simmer for about 5 minutes. Makes 6-8 servings. (*approximate; may use more or less according to what you have left over. If you don't have fresh salmon, use 1 (1 lb) canned, drained and flaked.)

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This is one of my husband's favorite dishes.

Mexican Chicken

1 3lb chicken, cooked and deboned 1 can Rotel tomatoes, original recipe 1 med onion, chopped 1 can cream of chicken soup 1 can cream of mushroom soup 1 can (14 1/2 oz.) chicken broth 1/2 to 1 lb Velvetta cheese, cubed Salt & cayenne pepper 1 med size bag taco flavored Doritos chips (any flavor of chips can be used. These are what the original recipe called for.)

Place chicken in oblong baking dish. Salt and cayenne pepper to taste. It doesn't take much of either one unless you really like the dish spicy hot, then use more cayenne pepper. Top with chopped onion and cubed Velvetta. (We like ours cheesy, so I use 1lb of Velvetta) Mix soups, broth and Rotel tomatoes. Pour 1/2 of soup mixture over chicken mixture. Crush doritos and put 1/2 over mixture. Pour rest of soups in and top with other 1/2 of doritos. Bake at 400° for 30 minutes. Serves 4 - 6.

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Pizza Burgers

2 lbs hamburger 1 10 oz. can tomato soup 1 10 oz. cream of mushroom soup 1 pkg of dry spaghetti sauce seasoning (I use Schilling and generic brands in your store of choice) 8 hamburger buns 1 to 11/2 lbs of mozzarella cheese

Brown hamburger and drain and grease. Add tomato soup, cream of mushroom soup and the spaghetti sauce seasoning. Mix together in fry pan. Warm thoroughly.

Split hamburger buns and place on cookie sheet sprayed with non-stick cooking spray. Place spoonfuls of hamburger mixture on each half bun. Sprinkle with mozarella cheese to your liking. Place under broiler until cheese is melted and starting to get golden brown. Usually about five minutes. Take out of oven and serve.

This is a very simple and fast recipe and it tastes great.

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HASHBROWN CASSEROLE

1 Large Package Country Style Shredded Hash Brown Potatoes (I used 30 oz. Ore-Ida brand from frozen food section) 16 ounce Sour Cream 1 Can Cream of Mushroom or Cream of Chicken Soup, diluted with 1/2 Soup Can Milk or Cream 1 Stick of Butter or Margarine (1/2 Cup) 1/2 Cup Chopped Onions 2 Cups Grated or Shredded Cheddar Cheese, divided Salt & Pepper to taste Garlic Powder or Garlic Salt, optional

Preheat oven to 350 degrees. Place frozen potatoes in greased 9 x 13 (or larger - recommend lasagna pan). Season with salt and pepper. Melt butter or margarine in medium microwave-safe bowl. Add chopped onions, sour cream, cream of mushroom soup with milk and garlic salt, stirring it all together. Add 1 cup of shredded cheese. Pour over potatoes. Bake at 350 degrees for 30 minutes. Reduce temperature to 300 degrees and continue baking for 40 more minutes. Put remaining cup of shredded cheese on top of casserole and bake 15 minutes, or until cheese has melted. This would be great for a potluck or big family dinner. It definitely makes a large casserole. I am afraid that I do not have the nutritional values for it, but I did lighten it up by using light sour cream, fat-free half & half for the cream, and I used light butter.


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Light Recipes

I would like to add that I often make this without using a pie crust. Then it becomes a layered pudding and even lower in calories. It's delicious!

Banana Split Pie (serves 8)

Crust:

8 - 2½-inch graham crackers crushed 8 tsp melted light margarine

Mix and press into a deep dish pie pan.

Filling:

1 pkg sugarfree vanilla pudding mixed with 2 cups drained, crushed pineapple 2 bananas, sliced 2 cups sliced strawberries 1 cup light Cool Whip

Layer in pie plate (over crust) the pudding, crushed pineapple, sliced bananas and strawberries. Top with thawed cool whip. Garnish with strawberries, if desired. Chill until ready to serve.


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This is another of my "made up" recipes. I've been an insulin dependent diabetic for over 30 years, and I developed this recipe to satisfy that chocolate craving. The results depend on the type of sweeteners you use. More than one kind works better than all one kind because each type of sweetener adds its own kind of sweetness.

Mock Brownies

3/4 cup whole wheat pastry flour 3/4 cup all purpose white flour 1/4 cup flax seed meal (in the health food section at a large supermarket or at a health food store. This gives it a lighter texture, but is not absolutely necessary) 9 pkts Sweet N Low 1/4 cup Brown Sugar Twin (OR 1 tsp. Brown Sweet N Low) 9 pkts Splenda 1 tsp baking soda 1/2 tsp salt 1/4 cup coarsely chopped walnuts 1/2 cup unsweetened baking cocoa Combine and mix well.

In a separate bowl, combine the following:

1 egg, lightly beaten with a fork 1 cup unsweetened applesauce 1 cup buttermilk 3/4 cup water 1-1/2 tsp vanilla 1-1/2 tsp imitation butter flavoring

Pour wet ingredients into dry, and stir with a rubber spatula, scraping sides and bottom of bowl, until all traces of dry ingredients are gone and mixture is well combined. (Don't use a mixer. For some reason, the texture doesn't resemble brownies as much when a mixer is used). Pour into 8 X 8 inch square pan that has been sprayed with butter flavored release agent. Spread evenly in pan with spatula and sprinkle 2 tbsp. additional coarsely chopped walnuts evenly over top. Bake in 350 degree preheated oven about 40 minutes, or until toothpick inserted in center comes out clean.

Place on rack to cool until you can place your hand on the bottom of the pan comfortably. Cut into 16 equal pieces (4 equal cuts one way, turn pan and 4 equal cuts across the first 4). Allow to cool completely and place each piece in a small sandwich bag and store in large zipper closing plastic bag in freezer. Reheat individual pieces in microwave about 30 to 45 seconds.

Yields 16 servings; each about 90 calories or 15 gms carbohydrate

If you make without the walnuts, this will be virtually fat free, but if you like nuts the extra few calories are worth it to have the nuts.

Hope you enjoy.

(It takes longer to tell how to do it than to do it really).


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This recipe works for someone watching their calorie or sugar intake.

POWDERED SUGAR REPLACEMENT

2 c. nonfat dry milk powder 2 c. cornstarch 1 c. granulated sugar replacement (Splenda) Combine all the ingredients in a blender. Whip until well blended and powdered.


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My name is Nancy, I lost 50 pounds about 6 years ago and have every intention in keeping it off. It's nice to have varied recipes. I made this one time with Cherry Pie filling but like it best with Raspberry pie filling so try it any way you like.

CHOCOLATE RASPBERRY MOUSSE

1 regular size package Sugar-Free and Fat Free Chocolate Instant Pudding 2 cups skim milk 2 cups lite or fat free Cool Whip 1 can Raspberry Pie Filling

Mix pudding with skim milk on low until slightly thickened. Fold in the 2 cups of cool whip. Fold in about 2/3 of the can of raspberry pie filling. Divide the pudding into little pudding cups, putting a small spoon of the raspberry filling in the middle. Serve with a spoonful of cool whip on the top. Can decorate with a small amount of chocolate shavings and a mint leaf.


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Apple Cheddar Bake

1 1/2 pounds apples, cored and sliced. 3 T. honey 2 t. lemon juice 1 T. corn starch 1/2 t. apple pie spice ( or 1/4 t. each of cinnamon and nutmeg pinch of salt 1/2 c. shredded extra-sharp light cheddar cheese.

Stir all ingredients, except cheese, together. Place in a non-stick baking dish.

Bake uncovered, in a 350-degree oven for 25 minutes

Top with cheese and bake just until it melts. Serve warm.

8 servings 85 calories each


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CHICKEN POT PIE LASAGNE

12 pieces Lasagne -- uncooked 1 pound boneless, skinless chicken breasts -- diced 3 cups sliced fresh mushrooms 1 cup thinly sliced carrots 1/2 cup sliced spring onions 1 cup frozen green peas -- thawed and well drained 1 teaspoon ground thyme 1/2 teaspoon salt 1/2 cup all-purpose flour 3 1/2 cups skim milk 1/2 cup dry sherry 1/4 teaspoon ground red pepper (cayenne) 1 15-ounce carton low-fat Ricotta cheese 1 1/2 cups grated part-skim Mozzarella cheese -- divided 1/2 cup grated reduced-fat Swiss cheese

Prepare pasta according to package directions. Spray a Dutch oven or large skillet with cooking spray; place over medium-high heat until hot. Add chicken and sauté 4 minutes or until cooked through. Drain well and set aside. Recoat Dutch oven with cooking spray and place over medium-high heat until hot. Add mushrooms, carrots and onions; sauté 6 minutes. Set aside.

Place flour in a medium saucepan. Gradually add milk, stirring with a wire whisk until blended; stir in sherry. Bring to a boil over medium heat and cook for 5 minutes or until thickened, stirring constantly. Stir in salt and red pepper. Reserve one cup of sauce and set aside.

In a bowl, combine Ricotta cheese, 1 cup Mozzarella cheese and Swiss cheese.

Preheat oven to 350ºF. Spread 1 cup of the sauce over the bottom of a 13 × 9 × 2-inch pan. Arrange 4 pieces of the lasagne (3 lengthwise, 1 widthwise) over the sauce. Top with half of Ricotta cheese mixture, half of chicken mixture and half of remaining sauce mixture. Repeat layers, ending with 4 pieces of lasagne. Spread reserved 1 cup of sauce over the last complete layer of lasagne, being sure to cover the lasagne completely.

Cover lasagne with foil and bake 1 hour. Uncover lasagne, sprinkle remaining 1/2 cup Mozzarella cheese on top and bake an additional 5 minutes uncovered. Re-cover and let stand 15 minutes before serving. Yield: 10 servings.

(from: National Pasta Association)

Per Serving: 302 Calories; 6g Fat (17.9% calories from fat); 30g Protein; 28g Carbohydrate; 2g Dietary Fiber; 56mg Cholesterol; 506mg Sodium. Exchanges: 1 1/2 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 1/2 Non-Fat Milk; 1/2 Fat .

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BAKED HAM WITH CORNBREAD-APRICOT STUFFING

1 4 pound smoked boneless ham 1 8-inch square pan cornbread (homemade or mix) 1/2 cup chopped celery 2 tablespoons chopped onion 2 tablespoons butter 1/2 cup apricot preserves 1/2 cup chopped pecans 1/2 cup beef broth

Place ham on rack in shallow roasting pan. Bake in a 325ºF oven for about 1-1 1/2 hours or until meat thermometer registers 140ºF. Slice to serve.

Meanwhile, crumble cooked cornbread, place in large mixing bowl. In medium skillet, sauté celery and onion in butter until onion is tender; stir in preserves and pecans and toss with corn bread. Turn into a greased 2-quart casserole. Drizzle broth over stuffing. Bake at 325ºF for 30-45 minutes, until heated through and lightly browned. Serve with smoked ham. Yield: 8 servings.

(from: National Pork Producers Council)

Per Serving: 370 Calories; 16g Fat (38.4% calories from fat); 39g Protein; 18g Carbohydrate; 1g Dietary Fiber; 121mg Cholesterol; 2960mg Sodium. Exchanges: 1/2 Grain(Starch); 5 1/2 Lean Meat; 0 Vegetable; 1 1/2 Fat; 1 Other Carbohydrates.

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ANGEL HAIR WITH SHRIMP SESAME SAUCE

8 ounces Angel Hair (Capellini) -- uncooked 1 pound asparagus -- trimmed and cut into 1-inch pieces 2 teaspoons vegetable oil 5 cloves garlic -- chopped 1 cup sliced mushrooms 1/4 cup low-sodium soy sauce 2 tablespoons sesame oil 1 tablespoon brown sugar 3 tablespoons chutney 2 tablespoons toasted sesame seeds 1 bunch scallions -- finely chopped 1/2 cup vinegar 1 pound frozen medium shrimp -- thawed

Prepare pasta according to package directions; two minutes before pasta is done, add asparagus pieces. When pasta and asparagus are done, drain. Place oil, garlic and mushrooms in a 2-quart saucepan. Sauté for 3 to 4 minutes. Add soy sauce, sesame oil, brown sugar, chutney, toasted sesame seeds, scallions and vinegar. Simmer for 3 to 5 minutes. Add shrimp to the sauce and cook for another 5 to 8 minutes. Toss shrimp and sauce with pasta and asparagus and serve. Yield: 4 servings.

(from: National Pasta Association)

Per Serving: 510 Calories; 14g Fat (24.8% calories from fat); 34g Protein; 62g Carbohydrate; 4g Dietary Fiber; 173mg Cholesterol; 781mg Sodium. Exchanges: 3 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 2 1/2 Fat; 1/2 Other Carbohydrates.

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CHILLED GREEN BEAN AND RED POTATO SALAD

1 pound green beans -- snipped 2 pounds red potatoes -- halved 1 cup red bell pepper -- diced 1/2 cup red onion -- minced 2 teaspoons garlic -- minced 3 tablespoons fresh dill 1 teaspoon sugar 1 tablespoon Dijon mustard 4 tablespoons balsamic vinegar 1/2 cup salad oil Salt and black pepper to taste

Cook green beans in boiling, salted water until crisp-tender, approximately 5 minutes. Drain and cool with cold water. Cook potatoes until fork tender. Cool and place in bowl with beans and peppers. Whisk together remaining ingredients and pour over vegetables. Toss gently and refrigerate for 1 hour. Yield: 8-10 servings.

Per Serving: 192 Calories; 11g Fat (50.2% calories from fat); 3g Protein; 22g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 27mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates.

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BANANA FUDGE TORTE

Cake: 1 cup sugar 1/2 cup margarine or butter, softened 3/4 cup mashed, ripe bananas 1 tsp vanilla 2 eggs 2 cups all-purpose flour 1 tsp baking powder 1 tsp baking soda 1/2 tsp salt 1/2 cup dairy sour cream 1/2 cup chopped nuts

Filling: 1 cup semi-sweet chocolate chips 1/2 cup powdered sugar 2 tbs margarine or butter 2 tbs milk 1/4 tsp vanilla Sweetened whipped cream

Heat oven to 350 degrees F. Grease and flour a 9-inch square pan. In large bowl, beat 1 cup sugar and 1/2 cup margarine until light and fluffy. Add bananas, 1 tsp vanilla, and 2 eggs; mix well. Lightly spoon flour into measuring cup; level off. Gradually add 2 cups flour, baking powder, baking soda, and salt; mix well. Blend in sour cream; stir in nuts. Pour batter into prepared pan. Bake at 350 degrees F. for 40 to 50 minutes or until toothpick inserted in center comes out clean. Cool 5 minutes; remove from pan. Cool completely. In small saucepan over low heat, melt chocolate chips, powdered sugar, 2 tbs margarine, and milk, stirring occasionally. Remove from heat and stir in 1/4 tsp vanilla. Cool. To assemble cake, slice cooled cake horizontally into 2 layers; spread filling between 2 layers. Serve with sweetened whipped cream. Store in refrigerator. Yield: 9 to 12 servings.

(nutritional values not available)



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SLOPPY JOE PIZZA BREAD

1 pound lean ground beef 3/4 cup frozen corn -- thawed 3/4 cup prepared barbecue sauce 1/2 cup sliced green onions 1/2 teaspoon salt (optional) 1 (16-ounce) large Italian bread shell OR 1 (16-ounce) large prepared pizza crust 1 1/2 cups shredded cheddar cheese -- (6 ounces)

Heat oven to 425 degrees F. In large nonstick skillet, brown ground beef over medium heat 8 to 10 minutes or until no longer pink, stirring occasionally. Pour off drippings.

Stir in corn, barbecue sauce, green onions and salt, if desired; heat through.

Place bread shell on large baking sheet. top evenly with beef mixture; sprinkle with cheese. Bake 12 to 15 minutes or until cheese melts; cut into 6 wedges. Yield: 6 servings.

Per Serving: 554 Calories; 27g Fat (44.5% calories from fat); 28g Protein; 49g Carbohydrate; 4g Dietary Fiber; 86mg Cholesterol; 1055mg Sodium. Exchanges: 3 Grain(Starch); 3 Lean Meat; 0 Vegetable; 3 1/2 Fat; 1/2 Other Carbohydrates.

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MUSHROOM CROQUETTES

1 1/2 pounds fresh white mushrooms -- divided 1 large onion -- quartered 1 large garlic clove 3 tablespoons olive oil -- divided 1 3/4 cups Italian-flavored bread crumbs -- divided 3 tablespoons grated Parmesan cheese 1 egg -- lightly beaten 1/4 teaspoon ground black pepper 1 (17-ounce) jar spaghetti sauce OR 1 (17-ounce) jar Alfredo sauce

Trim mushroom stems. In the container of a food processor, combine 1 pound (about 6 cups) of the mushrooms, the onion and garlic; pulse just until coarsely chopped. In a large skillet, heat 1 tablespoon of the oil until hot. Add mushroom mixture; cook and stir until mushrooms are tender and most of the liquid has evaporated, about 10 minutes. Remove from heat; spoon into a large bowl. Stir in 1 1/4 cups of the bread crumbs, the cheese, egg and pepper. Form into ten 3-inch long croquettes. Place remaining 1/2 cup bread crumbs on a plate or sheet of waxed paper; coat croquettes with bread crumbs. Slice remaining 1/2 pound mushrooms; set aside for later use. In a large skillet, over medium heat, heat 1 tablespoon of the oil until hot. Cook croquettes on both sides until browned, about 5 minutes. Meanwhile, in a medium skillet, over medium heat, heat remaining 1 tablespoon oil until hot. Add sliced mushrooms; cook and stir until tender, about 5 minutes. Stir in spaghetti sauce; cook until hot, about 2 minutes. Serve over croquettes. Sprinkle with Parmesan cheese, if desired. Yield: 5 servings.

Per Serving: 400 Calories; 16g Fat (35.3% calories from fat); 13g Protein; 53g Carbohydrate; 7g Dietary Fiber; 40mg Cholesterol; 1664mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 4 1/2 Vegetable; 3 Fat.

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CUBAN-STYLE ROAST PORK

1/2 cup orange juice 1/4 cup lime juice 2 tablespoons garlic 2 tablespoons dried oregano 2 teaspoons salt 1 teaspoon pepper pinch cayenne 2 pounds boneless pork loin roast

Combine first seven ingredients for marinade and pour over roast. Cover and refrigerate overnight.

Place roast in pan, reserving marinade. Bake in preheated oven for 55 minutes or until internal temperature reaches 165 degrees.

Bring reserved marinade to a boil. Let roast sit for 10 minutes, carve and pour reserved marinade over roast and serve. Yield: 6 servings.

Per Serving: 246 Calories; 14g Fat (53.4% calories from fat); 23g Protein; 5g Carbohydrate; 1g Dietary Fiber; 75mg Cholesterol; 779mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat.

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Apple Dumplings

Favorite Pastry for 9-Inch Two-Crust Pie 6 baking apples (each about 3 inches in diameter) -- peeled and cored 3 tablespoons raisins 3 tablespoons chopped nuts 2 1/2 cups packed brown sugar 1 1/3 cups water

Heat oven to 425º. Prepare pastry. Gather into a ball. Roll two-thirds of the pastry into 14-inch square on lightly floured cloth-covered board with floured stockinet-covered rolling pin; cut into 4 squares. Roll remaining pastry into rectangle, 14 × 7 inches; cut into 2 squares. Place apple on each square.

Mix raisins and nuts; fill each apple. Moisten corners of each pastry square; bring 2 opposite corners up over apple and pinch. Repeat with remaining corners; pinch edges of pastry to seal. Place dumplings in ungreased baking dish, 13 × 9 × 2 inches.

Heat brown sugar and water to boiling; carefully pour around dumplings. Bake, spooning or basting syrup over dumplings 2 or 3 times, until crust is golden and apples are tender, about 40 minutes. Serve warm or cool with cream or sweetened whipped cream if desired. Yield: 6 servings.

Per Serving: 645 Calories; 15g Fat (19.7% calories from fat); 3g Protein; 131g Carbohydrate; 5g Dietary Fiber; 11mg Cholesterol; 217mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 1/2 Fruit; 2 1/2 Fat; 6 Other Carbohydrates.

(from Betty Crocker)



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Tuna Noodle Casserole

1 package egg noodles 1 can tuna 1 can cream of mushroom soup 1 soup can of milk bread crumbs pats of butter or margarine

Cook the egg noodles according to package directions. Drain and place back into the large pan or into a large bowl. Add the soup, tuna, milk and mix well. Place into a casserole dish, sprayed with nonstick spray. Top with bread crumbs and arrange the butter or margarine over the crumbs. Bake at 350 degrees for 30 minutes.

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AUTHENTIC CARNE GUISADA

2 lbs lean beef stew meat (tenderized works best) 1 stick real butter 1 large onion, chopped 1/2 green bell pepper, diced 1/2 tsp salt 1/4 tsp fresh ground black pepper 2 large cloves garlic, crushed 1 tsp freshly ground comino seeds (or powdered cumin) 1 tsp beef bouillon granules 1 Tbls cornstarch

Melt butter in 6-8 qt. pot. Put meat in butter and cook until all pinkness is gone. Add onion, bellpepper, and all seasonings and bouillon and simmer about 1 hour, until onions & peppers disappear. Test meat for tenderness and if ready, sprinkle the cornstarch in and stir to desired thickness. Use hot water and more cornstarch to adjust thickness to taste. Also, all seasonings may be adjusted to taste. I use a lot more spice!!! Serve on hot flour or corn tortillas.

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This is undoubtedly the easiest and best Peanut Brittle there is for a home kitchen recipe. Got it from a friend years ago and we make it up every Christmas. The only thing difficult about it is finding the Pyrex 8 cup measure. Or at least it was difficult down here in South Texas. Here's to the very best e-zine on the net. I have dropped the others I had long ago. You three boys are a treat.

PEGGY'S PEANUT BRITTLE

1 cup raw peanuts 1 cup granulated sugar 1/2 cup white corn syrup 1/8 tsp. Salt 1 tsp. Butter or margarine 1 tsp. Vanilla extract 1 tsp. Baking soda

Stir together peanuts, sugar, syrup and salt in an 8 cup measure. Place in microwave and cook on HIGH 7-8 MINUTES, stirring well after 4 minutes. (Wooden spoon can be left in bowl.) Add butter and vanilla to syrup, blending well. Return to microwave and cook 1 MINUTE MORE. Peanuts will be lightly browned and syrup very hot. Add baking soda and gently and quickly stir. Pour and spread mixture quickly onto lightly greased (flexible) cookie sheet (I use aluminum foil. No pans to wash) Let cool then break into pieces.

Notes: I really advise investing in the 8 cup Pyrex measure. It makes it so much easier and safer as this mixture really does get HOT, HOT. The handle makes it the ideal item when making this candy. Don't delay over long in stirring in the BAKING SODA as the peanut brittle starts getting brittle almost immediately and then won't pour. I make this using a 1500 watt microwave so times might not be exact for your oven, although any oven 1,000 to 1600 watts the specified minutes are close to perfect.

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JOHN'S HOT MUSTARD

4 oz. dry mustard 2 cups flour 1 cup sugar (or approx 1/2 c. honey) 1 tsp salt 2 eggs, beaten 1 tbl melted butter 1 7/8 c. white vinegar

In a large bowl, mix dry mustard, flour, sugar and salt together. Add beaten eggs and melted butter. Gradually add vinegar, while beating with electric mixer. Continue to beat until smooth. Keep refrigerated. (I let this age for a few days, to blend the flavors and take the fire out of it.) Makes 1 quart.

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ITALIAN POPCORN

1 stick butter 1/4 cup grated Romano cheese 1/2 tsp dried basil 1/2 tsp dried parsely flakes 1/4 tsp oregano 1/2 tsp garlic powder salt&pepper to taste 3-4 qts freshly made popcorn,still warm

Melt the butter and stir in the seasonings,and toss with the popcorn. I definitely do not consider this health food,but it sure tastes good.

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LEMON CAKE DESSERT

This cake makes its own sauce as it bakes. 1/4 C flour 1 C sugar 1/2 tsp. salt 3 egg yolks, well beaten 1/4 lemon juice 1 1/2 C milk 1 tbsp. grated lemon rind 3 egg whites, stiffly beaten Sift together flour, sugar and salt. Blend together egg yolks, fruit juice, milk and rind. Combine liquid and dry ingredients; beat until smooth. Fold in egg whites. Pour into greased 8X8X2 pan; place in larger pan with hot water about half way up the side of the smaller pan. Bake in slow oven 325F° 45 minutes. Serve warm or cold, cut in squares. To guild the lily a little, you might add a dollop of whipped, sweetend cream as a garnish, sprinkled with lemon zest or a lemon rind curl atop. Be sure to use only the yellow part, though. Makes 6 servings. (or so the recipe says... 4 was what it served us here!)

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This is a wonderful recipe and you can do it pretty much fat free with all of the taste.

Chicken Lasagne

4 Boneless skinless chicken breast 3/4 Package Thin Spaghetti 2 Cans Reduced fat cream of mushroom soup 1 1/2 Cups low fat or fat free cottage cheese 1 small onion chopped small 1 C. Milk 1 8 oz. Package Fat Free Cream Cheese ( break apart into little pieces ) Dash of Salt and Pepper

Topping - You can omit the butter for less fat, but it won't be as crispy 3 T. Butter or margarine - melted 1/3 C. Breadcrumbs Mix together for topping

Boil chicken breasts until no longer pink. Cut into small bite sized cubes. Cook spaghetti until tender and drain well In large bowl mix soup, cottage cheese, milk, onion and cream cheese. Mix well. Add chicken and onion.

In 9 x 13 pan, which has been sprayed with non stick spray, layer half of the noodles. Follow that by half of the cheese/chicken mixture. Top with remainder of noodles followed by remainder of cheese mixture.

Top with bread crumb mixture or just sprinkle with plain breadcrumbs. Bake at 350 degrees for 1 hour. Let stand 10 minutes before cutting into serving squares. This can be made ahead of time and frozen or 1 day ahead and kept in refrigerator. This is also very good reheated the next day. _______________________________________

Hey Curlie, Where's Moe

Water to cook noodles 12 Ounces Oriental Curly Noodles (Ramen Style without seasoning packet) 2 Pounds Boneless chicken breasts, Cut into 1" cubes 1 Tablespoon Vegetable Oil for cooking chicken 3 6-inch Zucchini, 1/2" half moon shape 30 Fresh pea pods, End Trimmed 3 cups Broccoli floret 1 Red Bell Pepper, seeded, cored, julienne cut 2 Large Carrots, Julienned

Sweet & Spicy Sauce 2 Cups Water, Divided 2 Tablespoons Cornstarch 3/4 Cup Sugar 1 Cup Soy Sauce 2 Tablespoons Sesame oil 1 Tablespoon Chinese Chili w/garlic or to taste

Place water in saucepan and bring to simmer. Place dry noodles in water and cook 3-4 minutes or until tender.

In large skillet, saute chicken pieces in oil, turning occasionally. When chicken is 1/2 cooked, add vegetables and saute until chicken is done and vegetables are tender yet still crisp.

Add Sweet & Spicy Sauce and drained noodles. Mix well and heat through. Serve immediately.

Sweet & Spicy Sauce Combine 1/2 cup water with cornstarch and mix until cornstarch is dissolved.

Combine remaining ingredients, including 1 1/2 cups water, in a medium saucepan. Bring to a low boil.

Add cornstarch mixture, stirring constantly until smooth. Bring to full boil then remove from heat.

Refrigerate any unused sauce.

Servings: 8 Preparation Time: 1 minute Start to finish: 1 hour : 30 minutes
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Instant Cocoa Mix

From NutraSweet. Ingredients 2 cups nonfat dry milk powder 1/2 cup lower-fat powdered nondairy creamer 1/2 cup unsweetened cocoa powder 10 packets Equal® or 1 Tablespoon Equal® Measure 3/4 teaspoon ground cinnamon (optional)

For cocoa mix, stir together milk powder, nondairy creamer, cocoa powder, Equal® and, if desired, cinnamon. Cover and store in an airtight container. For each serving, in a heat-proof mug add 3/4 cup boiling water to 1/3 cup cocoa mix; stir to dissolve. Makes 2 2/3 cups mix, enough for 8 six-ounce servings.

Serving size: Yield: Exchanges: Nutrition:6 ounces 8 1 Milk 104 Calories, 8 g Protein, 17 g Carbo, 2 g Fat

Equal® Sweetener and NutraSweet® brand sweetener are registered trademarks of The Nutraweet Company.


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The Kwanzaa principle of Umoja, or unity, is celebrated in each bowl, which owes its flavors to many places. The foundation of the soup is sweet potato, which symbolizes the African diaspora. The seasonings are reminiscent of those one might find in Senegal, Tunisia or perhaps Morocco, the sausage is Italian at heat, the fennel could represent France, and the mint leaves might bring Southern states to mind.

Umoja Soup

1 pound sweet Italian turkey sausage links 48 ounces non-fat, lower-sodium chicken broth 3 cups water 1 teaspoon ground cumin 2 pounds sweet potatoes, peeled and cut in 1/2-inch dice 1 fennel bulb, cut in 1/2 inch dice Pinch ground cayenne pepper (about 1/8 teaspoon) 1/2 cup mint leaves, chopped Brown sausages in a large pot. Add broth, water, cumin and sweet potatoes and bring to a boil. Remove sausage and cut into 1-inch pieces, return to pot, along with fennel and cayenne, and simmer soup another 8 minutes, or until potatoes are tender. Transfer 3 cups of the broth and vegetables (leave the sausage in the pot) to a blender or food processor and puree. Stir the puree back into the soup. Stir in the mint and serve. Makes 4 servings. Enjoy! 370 calories for each serving, 27 g. protein, 48 g. carbohydrates, 8 g. fiber, 8 gr. fat (2 g. saturated fat) 80 mg. cholestrol, 1,707 mg. sodium

If you care for a side, cook frozen chopped collard greens according to package directions, drain, then toss the collards with a tablespoon or short drizzle of olive oil, and squeeze 1/2 lemon, serve this over white rice (about 1 cup cooked) into 4 servings.


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Since I am minimizing calories and eating "healthy", I devised this recipe today and was quite pleased with the outcome.

Tomato/Catfish Entree Serves 4

4 (4 oz.) catfish fillets 2 (14.5 oz. cans) Diced Tomatoes

Salt and pepper the fillets to your taste. Heat a non stick frying pan sprayed with non calorie butter spray. When hot quickly sear both sides of the fillets until they are a golden brown. Reduce the heat and simmer for 10 to 15 min until most of the water has evaporated. That's all there is to it. I will also use Cod or Orange Roughy fixed the same way. I don't know the exact nutritional value of this but I'm sure it is under 200 calories per serving.


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Here's a fun recipe. You pour hot coffee over the batter before you bake it. The cake rises up through the coffee to form a crust. The coffee turns into a coffee-hot fudge sauce. If you chill the cake, the fudge sauce turns into a layer of chocolate pudding.

1 c. biscuit mix 5 T non-fat milk 4 T. unsweetened cocoa, divided 9 T. sugar divided 1 1/2 c. hot coffee 3 to 6 packets low-calorie sweetner (optional)

Combine biscuit mix, mile, and egg. Beat together with an electric mixer. Beat in 2 T. cocoa and 5 T. sugar.

Spray an 8 in. round or square cake pan and spread batter evenly. Sprinkle remaining 2 T. cocoa and 4T sugar on top.

Slowly pour hot coffee over cake without disturbing batter. Suggestion: pour coffee into a large tablespoon and let coffee gently flow out of spoon onto batter.

Bake uncovered in 375 preheated oven for 25 to 30 minutes, or until cake rises through the coffee-chocolate sauce.

Remove from oven and sprinkle with sweetener if desired.

Spoon sauce on top of each serving.

Serves 8 125 calories each.


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This is very yummy! And, it tastes great substituting dijonaise for regular mayonnaise!

Layered Salad (serves 4)

2 cups shredded lettuce 4 oz diced red onion 2 medium green peppers, seeded and diced 1 cup thinly sliced celery 4 oz frozen peas 1/4 cup plain yogurt 2 Tbsp mayonnaise (*may use light or fat free here, too!) 1 oz grated parmesan cheese 1 medium tomato, thinly sliced 4 hard-cooked eggs, sliced 3 oz shredded cheese

Place lettuce in clear glass bowl. In layers, add onion, green pepper, celery and peas. In small bowl combine yogurt and mayonnaise; spread over peas. Top with parmesan cheese. In layers, add tomato, egg and cheese. Cover with foil and refrigerate - OVERNIGHT! Do not toss before serving.
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LEMON LIGHT FRUIT DIP

PREP TIME: 5 minutes READY IN 1 HOUR 5 MINUTES MAKES 1 1\2 CUPS

1 (8oz.) CONTAINER PLAIN YOGURT 4 oz. NEUFCHATEL CREAM CHEESE, SOFTENED 3 TABLESPOONS FROZEN LEMONADE CONCENTRATE, THAWED 1 TABLESPOON HONEY

IN MEDIUM BOWL, COMBINE ALL INGREDIENTS AND MIX WELL. COVER; REFRIGERATE 1 TO 2 HOURS TO BLEND FLAVORS.

SERVE WITH CUT-UP FRESH FRUIT.


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CHOCOLATE EASTER EGGS

3/4 cup peanut butter -- chunk style 1/4 cup butter or margarine -- softened 1 cup coconut flakes 1/2 cup walnuts -- finely chopped 1 1/2 cups confectioner's sugar -- divided 2 cups semisweet chocolate chips 2 tablespoons shortening

In a mixing bowl, cream peanut butter and butter until well mixed. Fold in coconut, nuts, and 1 cup sugar; mix well. Sprinkle some of the remaining sugar on a board. Turn peanut butter mixture onto board; knead in enough of the remaining sugar until mixture holds its shape when formed. Shape into small egg-shaped pieces. Cover and chill for 1 hour. In a double boiler over hot water, melt chocolate chips and shortening, stirring until smooth. Dip eggs; place on wax paper to harden. Chill. Yield: about 24 pieces (1 per serving).

Per Serving: 201 Calories; 14g Fat (57.3% calories from fat); 3g Protein; 20g Carbohydrate; 2g Dietary Fiber; 5mg Cholesterol; 67mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Fruit; 2 1/2 Fat; 1 Other Carbohydrates.



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ICE BOX CHEESECAKE

CRUST 1 cup graham cracker crumbs 1 teaspoon ginger 1/2 teaspoon cinnamon 1/4 cup canola oil

LIME GLAZE 1/4 cup lime juice 2 tablespoons cornstarch 1/2 cup sugar

FILLING 1 pound cream cheese -- softened 1/2 cup sugar 1 tablespoon lime juice 1 envelope gelatin 1/4 cup orange liqueur OR 1/4 cup water 8 ounces reduced-calorie whipped topping

Combine all ingredients for crust. Coat a springform pan with non-stick spray. Turn the mixture into the prepared pan. With fingers, distribute crust evenly over the bottom of the pan, pressing firmly. It must be a very firm, compact layer and should be on the bottom only, not on the sides. Bake in 350 degree F oven for about 10 minutes or until it begins to brown slightly.

With an electric mixer, beat cream cheese and sugar until light and airy. Add lime juice. Combine gelatin with water or liqueur. Melt this mixture over very low heat, just until gelatin dissolves, being careful not to overheat, or it will not set. Add gelatin mixture, stirring constantly, to cream cheese mixture. Immediately fold in whipped topping. Refrigerate at least 2 hours or freeze.

Combine all ingredients for glaze and bring to a boil; cook for 2 minutes. Brush cheesecake with glaze and serve. Yield: 10 servings.

Per Serving: 414 Calories; 25g Fat (56.3% calories from fat); 4g Protein; 39g Carbohydrate; trace Dietary Fiber; 50mg Cholesterol; 208mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Fruit; 4 1/2 Fat; 2 Other Carbohydrates.



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CARAMEL PECAN PIE

1 9-inch pie crust -- pre-baked for 12 minutes at 350 degrees F 1 cup firmly packed brown sugar 3/4 cup butter 1/2 cup honey 3 tablespoons sugar 1/2 cup heavy cream 1/4 teaspoon vanilla 3 cups pecans (toasted and chopped)

Combine sugars, butter, and honey in a heavy-bottom sauce pan; cook over medium heat, and stir only until melted. Heat until mixture reaches 240 degrees F on a candy thermometer. Remove from heat and stir in heavy cream and pecans (mixture will bubble slightly).

Pour into pre-baked pie shell and bake for approximately 30-35 minutes. Cool. Yield: 6 to 8 servings.

Per Serving: 727 Calories; 55g Fat (65.9% calories from fat); 5g Protein; 60g Carbohydrate; 3g Dietary Fiber; 67mg Cholesterol; 335mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 11 Fat; 2 1/2 Other Carbohydrates.

NOTE : Pie will set completely when cooled.



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Parmesan Chicken

Serving Size : 3 3 boned and skinned chicken breast halves -- (3 to 4) 1/2 cup mayonnaise 1/4 cup heavy cream -- (more may be necessary for desired texture) 1/4 cup grated parmesan cheese 1/2 teaspoon onion powder 1/2 teaspoon garlic powder 1 tablespoon parsley flakes

Get your boiler heated up. Place the chicken breasts in baking dish and broil about 5 inches from heat from bottom of breasts for 5 minutes. Flip them over and broil tops for 5 minutes. Pull from oven. Re-set oven for 400 degrees and let come down to temperature. As this is happening, mix the remaining ingredients in a bowl. Use a wire whisk. You want a "sour cream type" texture. Add more cream if necessary. Paint breasts with mixture and put in oven until done (about 30 to 40 minutes pending on size of breasts) and brown on top.

Per serving: 206.3 calories; 11.0g fat; 24.4g protein; 1.5g carbohydrate; 85g cholesterol

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BEER BREAD ON THE LIGHT SIDE

INGREDIENTS: 3 cups self-rising flour 2 Tbs. sugar 1 can lite beer, room temperature 1 egg, beaten with 1 Tbs. water

DIRECTIONS: Mix flour, sugar, and beer. Pour mixture into a nonstick bread pan which has been coated with nonstick spray. Let sit 15 minutes to rise. Brush top with egg/water mixture. Bake at 375 degrees for about an hour. It will be crusty, so if you don't like hard crust, spray a little Pam or whatever you use on it (lightly).

Yield: 16 Servings

Calories 99, Fiber (g) 0.8, Fat (g) 0.5, Protein (g) 2.7,

Oddly enough, I rather like this and it is very easy to make! _______________________________________

This is another recipe which I altered to meet diabetic needs. It's especially good during party season where there is so much tempting food. I found that I can enjoy it with little effect on my blood sugar, but since it's spicy I can't eat too much. It's heart healthy and has lots of fiber. Spiced Nuts 2 Tbsp canola oil 2 C almonds (or any other nut you're partial to) 1/3 C fructose Heat oil in frying pan over medium high heat, add almonds stirring til golden brown. Add fructose, stirring to coat as the fructose melts. Continue stirring until fructose carmelized, being very careful not to let anything burn. When almonds begin to pop, remove from heat. Mix together in a non-stick bown (plastic or metal): 1 1/2 tsp salt (or less if you're salt sensitive) 1 1/2 tsp cumin powder 1 tsp cayenne pepper (or to taste, this makes the nuts moderately hot) 1/3 C fructose Pour hot nut mixture over blended spices and stir til all nuts coated. Spread nuts on foil covered surface/cookie sheet. Break up clumps with spoon. They're ready to eat when cooled. Hope you all enjoy.


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White Chocolate and Devils Food Pie

1-9 " prepared pie crust. Graham cracker or shortbread 1 8 oz. container Cool Whip Lite - thawed 1 3 oz. pkg. instant devils' food sugar free pudding mix 1 3 oz. pkg. instant white chocolate sugar free pudding mix 2 cups skim milk

Combine the devils food mix with 1 cup milk by whisking for one minute. Will be thick. Fold in 1/2 of the Cool Whip and spread into the bottom of the piecrust. Combine the white chocolate mix with the remaining cup of milk by whisking for one minute and fold in the remaining Cool Whip. Spread over the devils food layer. Chill in the refrigerator until firm. Makes 8 servings per pie. I usually put a little more Cool Whip Lite on the top for garnish when I serve. Light and flavorful, and really EASY. Everyone likes this recipe and no one has ever guessed that it is low in fat

I do NOT know the calorie or fat content of this recipe but I'm sure by assembling the ingredients it would be fairly easy to ascertain.

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Low Carb Salsa Bites

8 oz. cream cheese, softened 1/3 C thick & chunky salsa 2 eggs lightly beaten 1/2 C shredded cheddar cheese 2 T chopped pitted ripe olives 1 T green onion chopped 1 garlic clove pressed

Preheat oven to 350º In large bowl beat cream cheese until smooth. Blend in salsa and eggs. Stir in cheddar cheese, olives, onion and garlic. Lightly spray mini muffin pan with oil, fill with mixture. Bake 15 - 18 minutes until centers are set. Remove from oven & cool in pan for 5 minutes Top with additional salsa or sour cream if desired. 24 mini's Make your own chicken nuggets. The fried bites in fast food eateries tend to be more coating than chicken and the starchy coating soaks up grease like a sponge. This recipe "fries" them in the oven.

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Sesame Chicken Nuggets

1 1/2 lbs. skinless boneless chicken breast 2 egg whites or 1/4 c. egg substitute 2 T. orange juice 1 T. toasted sesame seed oil 1 T. light soy sauce 1/2 t. ground ginger or 5 spice powder 1/4 c. bread crumbs 1/4 c. sesame seeds

Cut chicken into bite-size cubes (much easier to do if chicken is partically frozen)

Stir with egg whites, juice, oil, soy sauce, and ginger. Marinate for 1 hour in the refrigerator.

Combine bread crumbs and sesame seeds; roll chicken cubes in this mixture or shake in a closed plastic bag.

Arrange in a single layer on a shallow non-stick baking pan coated with cooking spray.

Bake uncovered in a preheated 475 degree oven for about 8 minutes. Makes 6 servings. 190 calories each.

For chicken nuggets Italiano:

1 pound chicken breasts 6 T. light italian salad dressing 1/4 c. italian-seasoned bread crumbs 3 T. grated romano or parmesan cheese

marinate chicken and salad dressing for one hour in ref. combine breadcrumbs and cheese and coat chicken. Bake 475 degrees for about 8 minutes

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This was originally a Weight Watchers lunch recipe.

I have been making it from memory for so long that I don't know if it is the same as the original or not.

Mexican Pizza

4 fat free flour tortillas (soft taco size, about 8" in diameter) 1 16 oz. can black beans, drained and rinsed 1 C. salsa 8 oz. low fat Monterey Jack Cheese or Pepper Jack 1 4 oz. can diced chilies (optional) sliced onions (optional) black olives (optional)

Lightly coat cookie sheet or jelly roll pan with oil spray. Mash black beans and spread on tortillas. Cover beans with salsa. Sprinkle on chilies. Add anything else that sounds good to you and cover with shredded cheese. Bake @ 375° for approximately 15 minutes or until cheese is melted and pizza is heated through.

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I got this recipe out of Cooking Light. I added chopped cooked chicken breast because my family doesn't always appreciate my efforts at trying to cook healthier and I thought they wouldn't complain so much with the addition of chicken. Turns out, that they really liked these!

White Bean Enchiladas

2 Tbsp fat-free sour cream 1 (16 oz) can cannellini beans or other white beans, rinsed and drained 1/2 cup (2 oz) preshredded reduced fat Mexican blend or cheddar cheese, divided 2 Tbsp canned chopped green chiles 1 Tbsp sliced green onions 1 Tbsp chopped fresh cilantro 1 tsp ground cumin 1 (10 oz) can enchilada sauce (such as Old El Paso), divided 1/4 cup water 6 (6-inch) corn tortillas Cooking spray 1 Tbsp minced fresh cilantro (optional)

Preheat oven to 350°

Combine the sour cream and beans in a food processor; process until almost smooth. Stir in 1/4 cup cheese, chiles, onions, chopped cilantro and cumin.

Combine 1/3 cup enchilada sauce and 1/4 cup water in a small nonstick skillet over medium-low heat. Dip one tortilla in the sauce mixture to soften; transfer to a plate. Spread 1/4 cup bean mixture down the center of tortilla; roll up. Place roll, seam side down, in an 11 x 7-inch baking dish coated with cooking spray. Repeat procedure with remaining tortillas and bean mixture. Add remaining sauce to pan; cook 1 minute. Spoon over enchiladas; sprinkle with 1/4 cheese.

Bake at 350° for 30 minutes or until bubbly. Sprinkle with minced cilantro, if desired. Yield: 3 servings (serving size 2 enchiladas).

CALORIES 372 (19% from fat); FAT 8g (sat 1.6g, mono 2.1g, poly 3.6g); PROTEIN 17.5g; CARB 60.5g; FIBER 6.2g; CHOL 3mg; IRON 3.9mg; SODIUM 1,076mg; CALC 291mg
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SPICY APPLESAUCE CAKE

2 1/4 cups all-purpose flour 2 teaspoons baking soda 1 teaspoon ground cinnamon 1 teaspoon ground nutmeg 1/2 teaspoon ground cloves 1 cup firmly packed brown sugar 1/2 cup olive oil 1 1/2 cups applesauce 1 cup raisins 1 cup chopped walnuts Powdered sugar or whipped topping -- (optional)

Preheat oven to 375 degrees F. Grease 9-inch square pan. In medium bowl, combine flour, baking soda, cinnamon, nutmeg, and cloves.

In large bowl, beat brown sugar and olive oil at medium speed until blended. Add applesauce,; mix well. Add flour mixture all at once; beat on low speed until well blended. Stir in raisins and nuts. Spoon batter into prepared pan.

Bake 20 to 25 minutes or until lightly browned. Cool completely on wire rack. Cut into squares. Serve plain, dusted with powdered sugar, or frosted with whipped topping, if desired. Yield: 9 servings.

Per Serving: 479 Calories; 20g Fat (37.0% calories from fat); 7g Protein; 71g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 294mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Fruit; 4 Fat; 1 1/2 Other Carbohydrates.



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Cinnamon Apple Chops

4 boneless pork chops -- 3/4-inch thick Vegetable oil 1 teaspoon black pepper 1/2 cup chicken broth 1 tablespoon lemon juice 1 1/2 cups Chunky applesauce heated with 2 tablespoons Cinnamon red hot candies*

Heat a nonstick skillet over medium-high heat. Brush chops lightly with oil and brown chops on both sides, turning once, about 3-4 minutes. Sprinkle chops with pepper, add broth and lemon juice. Reduce heat to low, cover and simmer gently for 5 minutes. To serve, top with applesauce and cinnamon candies. Yield: 4 servings.

NOTE : *In small saucepan, stir together 1 1/2 cups applesauce and 2 tablespoons candies. Heat over medium heat, stirring often, until candies are melted; stir well to thoroughly combine.

Per Serving: 255 Calories; 7g Fat (24.4% calories from fat); 22g Protein; 26g Carbohydrate; 1g Dietary Fiber; 67mg Cholesterol; 151mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates.


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