| Women for the Lord www.WomenfortheLord.com "Who can find a virtuous woman? for her price is far above rubies." Proverbs 31:10 |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
Family Coffee Cake
2 cup unsweetened applesauce 1 cup sugar
1/2 cup fat-free egg substitute 2 1/2 cup all-purpose
flour
1 1/4 tsp baking powder 1/4 tsp table salt
1/4 tsp ground cloves 1/4 tsp ground nutmeg
1/4 tsp ground allspice 1 cup fat-free whipped
topping
Combine applesauce, sugar and egg substitute and mix until thoroughly combined. Combine flour,
baking powder,
salt and spices in another bowl. Add flour mixture to applesauce mixture in three additions and mix
until completely
incorporated. Pour batter into greased bundt pan. Bake in preheated 350 degree oven until golden
brown, about
45 to 50 minutes. Top with whipped topping. Makes 16 servings.
Spiced Chicken Cacciatore
8 oz uncooked whole-wheat spaghetti 2 tsp olive oil
1/2 cup onion, chopped 2 medium garlic cloves, minced
1 medium green pepper, diced 1 cup mushrooms, sliced
2 tsp dried basil 1 1/2 tsp curry powder
1/2 tsp table salt 1/4 tsp black pepper
28 oz canned diced tomatoes 1/4 cup parsley, fresh, chopped
1 pound uncooked boneless, skinless chicken breast, cut into 2-inch pieces
Cook spaghetti, drain, run under warm water and cover with foil to keep warm. Heat oil in a large
saucepan
over medium-high heat; add onion, garlic, green pepper and mushrooms. Sauté until vegetables are
tender
and mushrooms release juice, about 4 minutes. Add chicken and sauté until golden brown on all
sides. Add
basil, curry powder, salt and black pepper; stir to coat. Add tomatoes and bring mixture to a boil.
Reduce
heat to low, partially cover and simmer 15 minutes. Remove from heat and stir in parsley. Transfer
spaghetti
to four shallow bowls and spoon chicken mixture over top. Yields about 1 cup of chicken mixture and
1 cup
of spaghetti per serving.
Classic Shepherd's Pie
2 large potatoes, peeled and cut into 2-inch pieces 1/4 cup fat-free sour
cream
1 Tbsp reduced-calorie margarine 1/8 tsp table salt, or to
taste
2 tsp olive oil 1 cup onion, chopped
2 medium carrots, diced 2 medium stalk celery,
diced
1 pound uncooked ground turkey breast 3 Tbsp all-purpose flour
1 tsp dried rosemary 1 tsp dried thyme
1/2 tsp table salt 1/4 tsp black pepper
2 cup canned chicken broth, or beef broth
Preheat oven to 400ºF. Place potatoes in a large saucepan and pour in enough water to cover
potatoes. Set pan
over high heat and bring to a boil; reduce heat to medium and simmer 10 minutes, until potatoes are
fork-tender.
Drain potatoes, transfer to a large bowl and add sour cream and margarine; mash until smooth,
season to taste
with salt and set aside. Meanwhile, heat oil in a large skillet over medium-high heat. Add onion,
carrots and celery;
cook until soft, about 3 minutes. Add turkey and cook until browned, breaking up the meat as it
cooks, about 5
minutes. Add flour, rosemary, thyme, salt and pepper; stir to coat. Add broth and bring to a simmer;
simmer until
mixture thickens, about 3 minutes. Transfer turkey mixture to a 9-inch, deep-dish pie plate. Spread
mashed
potatoes over top and using the back of a spoon, make decorative swirls over the top. Bake until
potatoes are
golden, about 30 minutes. Makes 6 servings.
Sweet Potato Pancakes
3/4 cup Multi-Grain Pancake Mix, Add Water Only
1/2 large cooked sweet potato, or 1 small, peeled and pureed (1/2 cup)
3/4 cup apple juice
1 tsp pumpkin pie spice
4 oz low fat vanilla yogurt
2 Tbsp reduced-calorie pancake syrup
1/4 cup blueberries
1/3 cup pumpkin butter
Stir together pancake mix, sweet potato, juice and spice. In a separate bowl
stir together pumpkin butter, yogurt and syrup. Warm a large, nonstick
skillet coated with cooking spray over medium-low heat. Ladle out batter in
small batches (about 2 tablespoons). Cook pancakes until nicely browned
on both sides. Repeat with remaining batter. To serve: top pancakes with
pumpkin butter mixture. Garnish with berries. Yields three pancakes and
about 3 1/2 tablespoons topping per serving.
Baked Apple Strudel
4 medium apples
1/2 cup unpacked brown sugar
1/2 tsp ground cinnamon
2 Tbsp fresh lemon juice
1/4 cup all-purpose flour
1/4 cup uncooked old fashioned oats
3 Tbsp reduced-calorie margarine
Preheat oven to 350°F. Peal, core and thinly
slice apples. Stir together apples, 1/4 cup of
brown sugar, cinnamon and lemon juice; pour
into a 1 1/2 quart baking dish. Cut flour, oatmeal,
remaining brown sugar and margarine together
with a pastry blender or fork in a medium bowl;
sprinkle over apple mixture. Bake until apples are
tender and top is browned, about 45 minutes.
Yields about 1/2 cup per serving. (Use firm
fleshed apples.)
Creamy Coleslaw
3/4 pound packaged shredded cabbage and carrots
1 medium red onions, thinly sliced
1/2 cup fat-free mayonnaise
1 tsp dark sesame oil
1/8 tsp table salt, or to taste
2 Tbsp cilantro, fresh, chopped
1/8 tsp black pepper, or to taste
Combine all ingredients in a large bowl and toss until
thoroughly combined. Cover with plastic and refrigerate
until ready to serve. Yields about 1 cup per serving.
Southern-Style Oven Fried Chicken
1/2 cup all-purpose flour 1/4 tsp table salt
1/8 tsp cayenne pepper 3 oz buttermilk
1 pound uncooked boneless, skinless chicken breast, four pieces 3/4 cup
cornflake crumbs
Preheat oven to 365ºF. Lightly coat an 8 X 8 X 2-inch baking dish with nonstick cooking spray; set
aside.
Combine flour, salt and cayenne pepper together in a medium-size bowl. Place buttermilk and corn
flakes crumbs
in 2 separate shallow bowls. Roll chicken breast halves in flour mixture and evenly coat each side.
Next dip
chicken into buttermilk and then corn flakes crumbs. Place coated chicken breasts in prepared
baking dish. Bake
until chicken is tender and no longer pink, about 20 minutes (there is no need to flip the chicken
during baking).
Yields 1 breast per serving.
Banana Pineapple Pops
2 cup apple juice
2 large banana(s), peeled and diced
1 cup pineapple, diced
1 Tbsp honey
Purée ingredients in a blender until smooth. Strain into a
2-cup measuring cup, pressing on remaining solids to
extract all the liquid. Pour into 8 Popsicle molds. Freeze
until hard, at least 5 hours or overnight.
Praline Pumpkin Cake
15 oz canned pumpkin
12 oz fat-free evaporated milk
1/4 cup fat-free egg substitute
1/2 cup sugar
4 tsp pumpkin pie spice
1 package white cake mix
1/2 cup pecan halves, chopped
1/4 cup margarine, melted
Preheat oven to 350°F. Coat bottom
and sides of a 13 x 9 x 2-inch baking
pan with cooking spray. Stir pumpkin,
milk, egg substitute, sugar and pumpkin
pie spice together in a medium bowl until
smooth; pour into pan. Sprinkle dry
cake mix over pumpkin mixture and
gently press it into pumpkin mixture to
moisten. Sprinkle cake with pecans and
then drizzle margarine evenly over top.
Bake, uncovered, until knife inserted in
center of cake comes out clean, about
50 to 60 minutes. Cool completely
before slicing into 16 pieces.
Berry-Melon Pops
2 1/2 cup watermelon, seeded and diced
1/2 cup blackberries
2 Tbsp sugar
1 Tbsp fresh lime juice
Purée ingredients in a blender until smooth. Strain into a
2-cup measuring cup, pressing on remaining solids to
extract all the liquid. Pour into 8 Popsicle molds. Freeze
until hard, at least 5 hours or overnight.
Grilled Meatball Kebabs
1/2 cup dried bread crumbs
1/4 cup low-fat milk
1 pound lean ground beef
1/4 cup romano cheese, grated
2 large egg whites
2 medium garlic cloves, chopped
2 tsp dried parsley
2 tsp dried oregano
1/2 tsp table salt
1/2 tsp black pepper
1 medium sweet red pepper, cut into chunks
1 medium onion, cut into 1-inch pieces
Soak eight 10-inch skewers in water to prevent them from
burning on grill. In small bowl, mix breadcrumbs and milk; set
aside 5 minutes. Heat grill. In food processor, combine beef,
cheese, egg whites, garlic, herbs, salt and pepper. Strain
breadcrumbs and squeeze lightly to extract excess milk. Add to
beef mixture and process just until blended. With moistened
hands, shape mixture into 16 meatballs, about 2 inches in
diameter. Holding two skewers at a time, alternately thread 4
chunks of red pepper, 4 chunks of onion and 4 meatballs onto
parallel skewers, beginning with pepper. Repeat with remaining
skewers. On lightly oiled grill, cook kebabs for 8 to 10 minutes,
rotating about every 2 minutes to cook evenly. Meatballs should
be just cooked through, but not overcooked.
Savory Beef Burgers
1 pound lean ground beef
2 Tbsp onion, minced
3/4 tsp Italian seasoning
1/4 tsp ground cumin
1/4 tsp black pepper
1/4 tsp table salt
1 Tbsp Dijon mustard
Heat grill or grill pan. Combine beef,
onion, mustard, Italian seasoning, cumin,
pepper and salt until thoroughly mixed.
Divide beef mixture into 4 equal portions
and form patties. Place patties onto grill
or grill pan; cook for 8 to 10 minutes,
until desired degree of doneness, turning
once.
French Chicken and Potato Salad
1 pound small red-skinned potatoes, scrubbed 2 pounds boneless skinless chicken
breasts
3/4 pound green beans 2 medium celery stalks, thinly sliced
1 cup seedless green grapes, halved 1/4 cup fresh lemon juice
1/4 cup fat-free low-sodium chicken broth 1 tablespoon Dijon mustard
3 tablespoons fresh tarragon leaves, chopped 1/2 teaspoons salt
1/4 teaspoon freshly ground black pepper 1/4 cup olive oil
Bring a large pot of water to a boil over high heat, add the potatoes, and cook until tender when
pierced with a
fork, about 20 minutes. Remove from the water with a slotted spoon or strainer; set potatoes aside
but maintain
the water's boil. Meanwhile, spray the broiler rack with nonstick cooking spray; preheat the broiler.
Broil the
chicken breasts 5 inches from the heat, turning occasionally, until cooked through, about 10
minutes. Set aside.
Add the green beans to the boiling water; blanch until crisp-tender (no more than 2 minutes), then
drain in a
colander set in the sink. When the chicken is cool enough to handle, cut it into bite-size chunks.
Slice the
potatoes into 1-inch chunks, cut the beans into 1-inch strips, and gently toss with the chicken. Add
the celery
and grapes. Whisk the lemon juice, broth, and mustard in a small bowl; whisk in the tarragon, salt,
and pepper.
Drizzle in the olive oil in a slow stream, whisking all the while, until the dressing turns creamy, about 1
minute.
Toss the salad with this dressing, taking care not to break up the potatoes.
Stuffed Squash
2 medium acorn squash 8 ounces white button mushrooms,
thinly sliced
3 medium scallions, thinly sliced 2 garlic cloves, minced
2 teaspoons Worcestershire sauce 1/2 teaspoon dried rosemary
1/2 teaspoon rubbed sage 1/2 teaspoon dried thyme
1/2 teaspoon ground black pepper 1 1/2 cups cooked brown rice
1/4 cup grated Parmesan cheese 3 tablespoons dry vermouth or dry
white wine
Position the rack in the center of the oven and preheat oven to 375°F. Split the squash in half, stem
to bottom,
and scoop out the seeds. Spray a baking sheet with nonstick cooking spray and place the squash
on it cut side
down. Bake until tender, about 50 minutes. Meanwhile, spray a large skillet with nonstick cooking
spray and set
over medium heat. Add the mushrooms, scallions and garlic, and cook, stirring frequently, until the
mushrooms
give off their liquid, about 4 minutes. Stir in the Worcestershire sauce, rosemary, sage, thyme and
pepper. Cook 1
minute. Remove pan from heat and stir in the rice, cheese and vermouth or wine. Once the squash
are
fork-tender, turn them cut side up and fill each with a quarter of the rice mixture. Bake until warmed
through.
Apple Pie
1 cup all-purpose flour 2 tsp sugar
3 Tbsp margarine, chilled and cut up 2 Tbsp water, or more if necessary
4 medium apples, McIntosh, peeled and thinly sliced 1/4 cup sugar
1 Tbsp cornstarch 1/2 tsp ground cinnamon
1/3 cup uncooked old fashioned oats 5 Tbsp all-purpose flour
2 Tbsp sugar 2 Tbsp margarine, melted
Preheat oven to 400ºF. To make the crust, combine 1 cup of flour and 2 teaspoons of sugar in a
large
bowl or food processor. Add 3 tablespoons of chilled margarine and process (or mix together with
your
fingers if you do not have a food processor) until mixture resembles coarse meal. Add cold water,
one
tablespoon at a time, and process or mix until a manageable dough forms. Press dough into the
bottom
and up the sides of a 9-inch pie plate. Pinch the edges to form a decorative rim; set aside.
To make the filling, combine apples, 1/4 cup of sugar, cornstarch and cinnamon in a large bowl; toss
to
coat apples. Arrange mixture in prepared piecrust. To make the topping, combine oats, 5
tablespoons of
flour, 2 tablespoons of sugar and melted margarine in a small bowl; sprinkle over apples. Bake until
apples
are tender and crumb topping is golden brown, about 45 to 50 minutes. Allow to cool for 30 minutes
before slicing into 8 pieces.
Very Veggie Vegetable Dip
24 oz roasted red peppers
2 medium garlic cloves, minced
2 tsp Dijon mustard
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
1 medium yellow pepper, diced
1 cup mushrooms, diced
1 Tbsp ginger root, fresh, minced
1/4 cup basil, fresh, chopped
In a food processor, combine roasted peppers,
garlic, ginger and mustard. Purée until smooth;
season to taste with salt and pepper. Transfer
mixture to a large bowl and fold in remaining
ingredients. Yields about 1/4 cup per serving.
Seven-Layer Mexican Dip
1 cup fat-free sour cream
2 Tbsp reduced-sodium taco seasoning
9 oz fat-free bean dip, about 1 heaping cup
6 oz guacamole, about 3/4 cup
1/4 cup low-fat shredded cheddar cheese
4 medium scallions, chopped
1 small tomato, chopped
6 medium olives, black, sliced
Combine sour cream and taco seasoning; mix well.
Spread bean dip on bottom of a 12-inch round glass
serving bowl or edged-platter. Top with guacamole,
sour cream, cheese, scallions, tomatoes and olives.
Yields about 1/4 cup dip per serving.
Southwestern Pork Patties
6 oz lean pork tenderloin, ground 6 oz lean ground turkey
1/2 cup canned black beans 1/4 cup onion, grated
2 medium garlic cloves, minced 1 tsp chili powder
1/2 tsp ground cumin 1/2 tsp dried oregano
1/2 tsp table salt 4 slice red onion
1/2 cup salsa, chunky 1/2 medium avocado,
sliced
4 piece lettuce 1 large tomato, sliced
Prepare coals for grill. Rinse and drain beans; mash with a fork. Place pork through salt in a medium
bowl and
mix well; shape into 4 patties. Grill until well-done, about 4 minutes per side. Serve on warmed whole
wheat
buns topped with salsa, avocado, lettuce, tomato and onion.
Garden Vegetable Wraps
1 small zucchini, sliced
1 small sweet red pepper, chopped
1/4 cup canned black beans, rinsed and drained
1/4 cup salsa
1/4 cup low-fat shredded cheddar cheese
4 large burrito-size wheat flour tortillas
Place zucchini, pepper and 2 tablespoons of water in a large nonstick
skillet; cook over medium-high heat until crisp-tender, about 4
minutes. Stir in beans and salsa; heat through, about 1 to 2 minutes.
Spoon about 1/2 cup of mixture onto each tortilla and top each with 1
tablespoon cheese. Fold ends of tortillas in, roll and serve.
Hot Fudge Brownie Sundae
1 1/2 oz store-bought fat-free brownie
1/2 cup light vanilla ice cream
1 Tbsp fat-free hot fudge, heated
2 medium strawberries
Place brownie in a small bowl. Top with
ice cream and heated fudge topping.
Garnish with strawberries.
Skillet Beef and Beer Stew
12 oz lean beef round, roast, cut into cubes 1 medium onion, chopped
1 medium bell pepper, chopped 2 medium garlic cloves, minced
2 medium potatoes, peeled and diced 24 medium baby carrots, about
1/2 lb
1 cup fat-free beef broth 8 oz light beer
1/4 cup fat-free evaporated milk 2 Tbsp cornstarch
1 tsp paprika
Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add beef, onion,
pepper and
garlic; cook until beef is browned, stirring, about 3 minutes. Stir in potatoes, carrots, broth and beer;
bring to a
boil, reduce heat, cover and simmer until meat is tender, about 30 minutes. Stir together evaporated
milk,
cornstarch and paprika in a small cup; add to beef mixture and stir to combine. Cook until slightly
thickened and
bubbly, about 5 minutes; cook, stirring occasionally, for 2 minutes more. Yields about 1 1/2 cups per
serving.
Pumpkin Pie
4 sheet phyllo dough
1/2 cup dark brown sugar
1/4 tsp ground cloves
1 tsp ground cinnamon
1 tsp ground ginger
1 tsp cornstarch
1/8 tsp table salt
1 1/2 cup canned pumpkin, puree
1 1/2 cup fat-free evaporated milk
1/2 cup fat-free egg substitute
1 tsp vanilla extract
Preheat oven to 350°F. Lightly coat a 9-inch round pie pan
with cooking spray. Cut phyllo sheets in half. Place 1 sheet
in prepared pan and lightly coat with cooking spray. Top
with another sheet of phyllo, placing corners just to the right
of the previous sheet's corners. Repeat with remaining
sheets to form a circle. Press layered phyllo into pan and
roll in edges. Bake until lightly browned, about 10 minutes.
Whisk together brown sugar, spices, cornstarch and salt in
a large bowl. Whisk together pumpkin, evaporated milk,
egg substitute and vanilla in a medium bowl. Gradually
whisk wet ingredients into dry ingredients. Pour filling into
crust. Bake until set, about 50 minutes. (Cover crust edges
with foil during baking if they are becoming too brown.)
Cool completely before cutting into 8 pieces.
Corn Bead
1 cup uncooked cornmeal, yellow
1 cup all-purpose flour
2 tsp baking powder
3/4 tsp table salt
1/2 tsp baking soda
14 3/4 oz cream-style corn, canned
1/2 cup buttermilk
2 large egg whites
2 tsp corn oil
Preheat oven to 400ºF. Coat an 8-inch square
cake pan with cooking spray. Combine cornmeal,
flour, baking powder, salt and baking soda in a
large bowl. Mix well with a fork, then make a well
in the center; set aside. Combine creamed corn,
buttermilk, egg whites and oil in a medium bowl;
mix until blended. Fold mixture into dry
ingredients; mix until blended. Pour batter into
prepared pan and smooth the top. Bake until a
wooden pick inserted near the center comes out
clean, about 20 minutes. Allow to cool in pan on a
wire rack for 10 minutes. Remove from pan; cool
completely before cutting into 8 squares.
Layered Mexican Chicken
2 pound uncooked boneless, skinless chicken breast
30 oz canned black beans, rinsed and drained
3 cup fat-free sour cream
2 cup shredded reduced-fat Monterey Jack cheese, or Mexican-style cheese blend
8 oz chopped green chilies, two 4-oz cans
2 tsp ground cumin
1/2 tsp black pepper
12 medium corn tortillas, cut into 2-inch strips
1 cup salsa, mild, medium or hot
Preheat oven to 350ºF. Coat a lasagna pan with cooking spray. Place chicken in saucepan and fill
with enough
cold water just to cover chicken. Set pan over high heat and bring to a boil. Reduce heat to medium
and simmer
until chicken is cooked through, about 10 minutes; drain. When chicken is cool enough to handle,
cut into
1-inch pieces. Transfer to a large bowl and add beans, sour cream, 1 cup of shredded cheese,
chilies, cumin,
and pepper; mix well and set aside. Arrange half of tortillas in bottom of prepared lasagna pan,
overlapping
pieces to cover surface. Top tortillas with half of chicken mixture, layer with remaining tortillas and
then top with
remaining chicken mixture. Sprinkle with remaining cup of cheese. Bake until filling is bubbly and
cheese is
melted, about 30 minutes. Let stand 5 minutes before slicing into 12 pieces. Serve with salsa on the
side.
Roasted Garlic Potato Salad
2 1/2 pound uncooked Yukon Gold potatoes, unpeeled,
cut into 1-inch chunks
1 tsp olive oil
4 medium garlic cloves, minced
1/2 cup soft tofu
2 Tbsp fresh lemon juice
1 Tbsp Dijon mustard
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
Preheat oven to 400ºF. Spread potatoes on a nonstick
baking pan, sprinkle with oil and toss to coat. Roast
potatoes 25 minutes; add garlic, toss and roast for 5
minutes more. Meanwhile, place tofu, lemon juice and
mustard in a blender; blend until smooth. Place potatoes
in a serving bowl; toss with dressing and season with salt
and pepper. Serve warm, at room temperature or
chilled. Yields about 1/2 cup per serving.
Green Beans with Caramelized Onions
1 tsp olive oil
1 Tbsp sugar
16 oz frozen pearl onions
16 oz frozen green beans
2 Tbsp dill, fresh, chopped
1/2 tsp table salt
1/4 tsp black pepper
Heat oil and sugar together in a large skillet
over medium-high heat. Add onions and sauté
until tender and golden brown, stirring
frequently, about 10 minutes. Add green
beans and cook until crisp-tender, stirring
frequently, about 3 minutes. Remove from
heat and stir in dill, salt and pepper. Yields
about 1/2 cup per serving.
Lemon Meringue Pie
1 package instant lemon pudding mix, 3 1/2 oz 1 1/2 cup fat-free skim milk
2 tsp lemon zest 2 Tbsp fresh lemon juice
6 oz graham cracker pie crust 3 large egg whites
1/4 tsp cream of tartar 1/8 tsp table salt
1/3 cup sugar 1 tsp vanilla extract
Preheat oven to 350ºF. Prepare pudding according to package directions for pie filling using fat-free
milk and
adding the lemon zest and juice. Spoon filling into piecrust. Cover and refrigerate. In a large bowl,
beat whites
with an electric mixer until frothy. Beat in cream of tartar and salt at high speed until soft peaks form.
Gradually
beat in sugar until the mixture holds stiff, shiny peaks; add in vanilla. Spread meringue over lemon
filling, covering
to edges. Bake until lightly browned, about 15 minutes. Cool completely before slicing, about 2 hours.
Pot Roast Dinner
2 1/2 pound lean beef round, well trimmed 1/2 tsp black pepper
1/4 tsp table salt 2 large onions, sliced
1 3/4 cup water 1 packet onion soup mix
1 1/2 Tbsp balsamic vinegar, or red wine vinegar 1 tsp dried thyme
8 large potatoes, red, scrubbed and quartered 1 pound baby carrots
1 Tbsp parsley, fresh, chopped to garnish with
Preheat oven to 350ºF. Coat a Dutch oven with cooking spray. Heat over medium-high heat.
Sprinkle roast
with pepper and salt. Place in pot and scatter onions around roast. Cook, turning roast and stirring
onions
occasionally, until roast and onions are browned, about 8 minutes. Pour water into pot; stir in soup
mix, vinegar
and thyme and bring to a boil. Cover and cook 1 1/2 hours. Place potatoes and carrots around
roast; cover
and bake until roast and vegetables are tender, about 2 hours more. Remove one potato from pot
and puree in
a blender; stir pureed potato into gravy to thicken it. Transfer roast to a cutting board and slice
against grain into
16 slices. Serve with vegetables and gravy. Yields about 2 slices of meat, 1 cup of vegetables and
1/4 cup of
gravy per serving.
Peanut Butter Cookies
1 cup all-purpose flour 1/4 tsp baking soda
1/8 tsp table salt 3 Tbsp stick margarine
2 Tbsp reduced-fat peanut butter 1/2 cup packed light
brown sugar
1/4 cup sugar 1 large egg white
1 tsp vanilla extract
Combine flour, baking soda and salt in a small bowl; mix well and set aside. Combine margarine and
peanut butter
in a mixing bowl; beat on medium speed until blended and smooth. Gradually add both sugars and
beat until
blended; add egg white and vanilla and beat until smooth. While beating on low speed, gradually
add flour mixture
and mix until just blended. Transfer dough to a large piece of plastic wrap and roll into an 8-inch log.
Wrap log in
plastic wrap and freeze for 2 hours. Preheat oven to 350ºF. Coat 2 large baking sheets with cooking
spray.
Remove cookie dough from freezer and slice crosswise into about twenty-four 1/3-inch-thick slices;
place slices 1
inch apart on prepared baking sheets. Bake until golden around edges, about 8 to 10 minutes.
Transfer cookies to
wire racks to cool completely. Yields 1 cookie per serving.
Flavor Booster Tip: Browned margarine has a nutty flavor that enhances a peanut butter cookie.
Melt the margarine
in a small skillet until it sizzles and just begins to brown. Remove from heat and freeze for 20
minutes, or until firm,
before using in recipe.
BBQ Chicken with Grilled Sweet Potatoes
1 pound boneless, skinless chicken breast, four 4-oz pieces 1 Tbsp sugar
2 Tbsp paprika 1 Tbsp chili powder
1/2 Tbsp ground cumin 1/2 Tbsp ground
cinnamon
1/2 Tbsp garlic powder 1/2 Tbsp dry
mustard
2 large sweet potatoes 1/8 tsp table salt,
or to taste
Mix paprika through to sugar. A few hours before you plan to grill, rub chicken breasts with
seasoning mixture.
Cover and refrigerate until 15 minutes before you grill. Peel sweet potatoes and slice into 1/3-inch
discs. Place in a
pot with enough cold, salted water to cover, and bring to a boil over medium heat. Boil for 3 to 4
minutes, then
drain and cool. When it's time to grill, preheat grill, then spray potatoes with cooking spray or olive oil
spray and
salt them. Salt chicken breasts. Place potatoes and chicken on grill and cook until done. The
seasoning mixture
makes the chicken very reddish in color, so be careful not to cook the chicken too long.
Cajun Chicken Wraps
3 Tbsp Cajun seasoning
1 Tbsp all-purpose flour
1 tsp paprika
3/4 pound boneless, skinless chicken breast, cut into strips
4 medium tortilla, flour, fat-free
1/2 small onion, red, thinly sliced
2 cup mixed baby greens
8 medium basil, leaves
4 tsp fat-free mayonnaise
1 1/2 tsp fresh lemon juice
1/2 tsp Cajun seasoning
Combine 3 tablespoons seasoning mix, flour, and paprika.
Season chicken with salt and pepper and dredge in seasoning
mixture. Coat a large, nonstick pan with cooking spray. Over
medium-high heat,
add chicken to pan and sauté until cooked through, about 1 to
2 minutes per side. Remove chicken from heat and set aside.
Combine mayonnaise, lemon juice and 1/2 teaspoon Cajun
seasoning for dressing. On each tortilla, spread 1 teaspoon
dressing, add onion slices, greens and two basil leaves. Top
with chicken pieces (approximately two per tortilla) and wrap.
Tarragon Chicken Salad Wrap
2 cup cooked chicken breast, diced
3 Tbsp reduced-calorie mayonnaise
2 Tbsp fresh lemon juice
1 Tbsp fresh tarragon, chopped
1 cup sugar snap peas, chopped
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
4 medium tortilla, flour, fat-free
8 piece lettuce
Combine chicken, mayonnaise, lemon
juice, tarragon and snap peas together in
a large bowl; mix until chicken is well
coated. Season to taste with salt and
pepper. Lay tortillas on a flat surface.
Place 1/4 of chicken salad in center of
each tortilla; top each with 2 lettuce
leaves and roll up, folding in ends. Yields
1 wrap per serving.
Balsamic Asparagus and Cherry Tomato Salad
1 1/2 pound asparagus, (about 40 spears) 1 cup cherry tomatoes, about 10,
cut in half
1 Tbsp balsamic vinegar 2 tsp orange juice
1 tsp minced garlic 2 Tbsp shredded Parmesan cheese
1/8 tsp table salt, or to taste 1/8 tsp black pepper, or to taste
Chop woody ends off asparagus. Microwave for 2 to 3 minutes, or cook in boiling, salted water until
barely tender, about 4 to 6 minutes. Plunge into ice water to stop cooking. Drain. Add cherry
tomatoes. Stir together vinegar, orange juice and garlic; season to taste. Spoon dressing over
asparagus and tomatoes. Sprinkle with Parmesan cheese.
So Easy Peanut Butter Cookies (No Flour or Sugar)
2 cups peanut butter
2 cups Splenda
2 eggs
2 teaspoons vanilla
Preheat the oven to 350. Put a sheet of parchment paper on
a cookie sheet. In a bowl mix peanut butter, Splenda, egg,
and vanilla. Stir well. Roll the dough into balls. (Of course
since there is no flour in these, they don't rise.) Place the
balls on the prepared baking sheet. Press them out with
fingers, carefully, so they make cookie size rounds. Bake for
12 minutes, give or take a couple. Store in an air-tight
container. These cookies taste even better the next day.
You can use creamy or crunchy peanut butter, or even a
mixture of both.
Lemon Cream Napoleon
1 cup low-fat ricotta cheese
1 (3.4-ounce) box instant sugar-free lemon pudding and pie filling
1 cup sour cream, light
1 tablespoon lemon zest, finely minced, plus extra for garnish
1 tablespoon honey
1 tablespoon warm water
12 won-ton wrappers
4 tablespoons whipped topping
1 teaspoon vanilla extract
In a food processor fitted with a steel blade, combine ricotta, lemon
pudding and sour cream. Process until smooth. Add lemon zest and
process for 1 minute. Mix until pudding consistency. Preheat oven to
350. Line baking sheet with kitchen parchment.
In a bowl, combine honey and warm water. Stir until honey dissolves.
Using a pastry brush, lightly brush wrappers on both sides with honey
water. Place on parchment-lined baking sheet. Bake for approximately
8 minutes, or until golden brown. Remove from oven, let cool.
To serve, place one wrapper on a plate and spoon a dollop of pudding
mixture. Repeat with another layer. Mix 1 teaspoon of vanilla extract
to the whipped topping. Top third wrapper with a dollop of whipped
topping. Garnish with a sprinkle of lemon zest.
Splenda Pumpkin Cheesecake
1 shortbread cookie crust, graham cracker crust, or even no crust at all
2 8 oz. packages of cream cheese - softened
1/2 cup Splenda
1/2 teaspoon vanilla
2 eggs
1/2 an 8 oz can pumpkin (You could use sweet potato instead)
1/2 teaspoon ground cinnamon
Dash of ground cloves, nutmeg and ground ginger
Pre-heat oven to 350. Mix cream cheese, Splenda, and vanilla with electric
mixer on medium speed until well blended. Add eggs and mix until blended.
In a separate bowl, mix pumpkin and spices. Stir 1 cup of the cream cheese
batter into the pumpkin mixture. Pour remaining cream cheese batter into the
crust. Top with pumpkin batter for a layered look. You can just mix it all
together if you don't want it layered. Bake for 40 minutes or until center is
almost set and toothpick comes out clean. Cool. Refrigerate a minimum of
3 hours before severing.
2 cup unsweetened applesauce 1 cup sugar
1/2 cup fat-free egg substitute 2 1/2 cup all-purpose
flour
1 1/4 tsp baking powder 1/4 tsp table salt
1/4 tsp ground cloves 1/4 tsp ground nutmeg
1/4 tsp ground allspice 1 cup fat-free whipped
topping
Combine applesauce, sugar and egg substitute and mix until thoroughly combined. Combine flour,
baking powder,
salt and spices in another bowl. Add flour mixture to applesauce mixture in three additions and mix
until completely
incorporated. Pour batter into greased bundt pan. Bake in preheated 350 degree oven until golden
brown, about
45 to 50 minutes. Top with whipped topping. Makes 16 servings.
Spiced Chicken Cacciatore
8 oz uncooked whole-wheat spaghetti 2 tsp olive oil
1/2 cup onion, chopped 2 medium garlic cloves, minced
1 medium green pepper, diced 1 cup mushrooms, sliced
2 tsp dried basil 1 1/2 tsp curry powder
1/2 tsp table salt 1/4 tsp black pepper
28 oz canned diced tomatoes 1/4 cup parsley, fresh, chopped
1 pound uncooked boneless, skinless chicken breast, cut into 2-inch pieces
Cook spaghetti, drain, run under warm water and cover with foil to keep warm. Heat oil in a large
saucepan
over medium-high heat; add onion, garlic, green pepper and mushrooms. Sauté until vegetables are
tender
and mushrooms release juice, about 4 minutes. Add chicken and sauté until golden brown on all
sides. Add
basil, curry powder, salt and black pepper; stir to coat. Add tomatoes and bring mixture to a boil.
Reduce
heat to low, partially cover and simmer 15 minutes. Remove from heat and stir in parsley. Transfer
spaghetti
to four shallow bowls and spoon chicken mixture over top. Yields about 1 cup of chicken mixture and
1 cup
of spaghetti per serving.
Classic Shepherd's Pie
2 large potatoes, peeled and cut into 2-inch pieces 1/4 cup fat-free sour
cream
1 Tbsp reduced-calorie margarine 1/8 tsp table salt, or to
taste
2 tsp olive oil 1 cup onion, chopped
2 medium carrots, diced 2 medium stalk celery,
diced
1 pound uncooked ground turkey breast 3 Tbsp all-purpose flour
1 tsp dried rosemary 1 tsp dried thyme
1/2 tsp table salt 1/4 tsp black pepper
2 cup canned chicken broth, or beef broth
Preheat oven to 400ºF. Place potatoes in a large saucepan and pour in enough water to cover
potatoes. Set pan
over high heat and bring to a boil; reduce heat to medium and simmer 10 minutes, until potatoes are
fork-tender.
Drain potatoes, transfer to a large bowl and add sour cream and margarine; mash until smooth,
season to taste
with salt and set aside. Meanwhile, heat oil in a large skillet over medium-high heat. Add onion,
carrots and celery;
cook until soft, about 3 minutes. Add turkey and cook until browned, breaking up the meat as it
cooks, about 5
minutes. Add flour, rosemary, thyme, salt and pepper; stir to coat. Add broth and bring to a simmer;
simmer until
mixture thickens, about 3 minutes. Transfer turkey mixture to a 9-inch, deep-dish pie plate. Spread
mashed
potatoes over top and using the back of a spoon, make decorative swirls over the top. Bake until
potatoes are
golden, about 30 minutes. Makes 6 servings.
Sweet Potato Pancakes
3/4 cup Multi-Grain Pancake Mix, Add Water Only
1/2 large cooked sweet potato, or 1 small, peeled and pureed (1/2 cup)
3/4 cup apple juice
1 tsp pumpkin pie spice
4 oz low fat vanilla yogurt
2 Tbsp reduced-calorie pancake syrup
1/4 cup blueberries
1/3 cup pumpkin butter
Stir together pancake mix, sweet potato, juice and spice. In a separate bowl
stir together pumpkin butter, yogurt and syrup. Warm a large, nonstick
skillet coated with cooking spray over medium-low heat. Ladle out batter in
small batches (about 2 tablespoons). Cook pancakes until nicely browned
on both sides. Repeat with remaining batter. To serve: top pancakes with
pumpkin butter mixture. Garnish with berries. Yields three pancakes and
about 3 1/2 tablespoons topping per serving.
Baked Apple Strudel
4 medium apples
1/2 cup unpacked brown sugar
1/2 tsp ground cinnamon
2 Tbsp fresh lemon juice
1/4 cup all-purpose flour
1/4 cup uncooked old fashioned oats
3 Tbsp reduced-calorie margarine
Preheat oven to 350°F. Peal, core and thinly
slice apples. Stir together apples, 1/4 cup of
brown sugar, cinnamon and lemon juice; pour
into a 1 1/2 quart baking dish. Cut flour, oatmeal,
remaining brown sugar and margarine together
with a pastry blender or fork in a medium bowl;
sprinkle over apple mixture. Bake until apples are
tender and top is browned, about 45 minutes.
Yields about 1/2 cup per serving. (Use firm
fleshed apples.)
Creamy Coleslaw
3/4 pound packaged shredded cabbage and carrots
1 medium red onions, thinly sliced
1/2 cup fat-free mayonnaise
1 tsp dark sesame oil
1/8 tsp table salt, or to taste
2 Tbsp cilantro, fresh, chopped
1/8 tsp black pepper, or to taste
Combine all ingredients in a large bowl and toss until
thoroughly combined. Cover with plastic and refrigerate
until ready to serve. Yields about 1 cup per serving.
Southern-Style Oven Fried Chicken
1/2 cup all-purpose flour 1/4 tsp table salt
1/8 tsp cayenne pepper 3 oz buttermilk
1 pound uncooked boneless, skinless chicken breast, four pieces 3/4 cup
cornflake crumbs
Preheat oven to 365ºF. Lightly coat an 8 X 8 X 2-inch baking dish with nonstick cooking spray; set
aside.
Combine flour, salt and cayenne pepper together in a medium-size bowl. Place buttermilk and corn
flakes crumbs
in 2 separate shallow bowls. Roll chicken breast halves in flour mixture and evenly coat each side.
Next dip
chicken into buttermilk and then corn flakes crumbs. Place coated chicken breasts in prepared
baking dish. Bake
until chicken is tender and no longer pink, about 20 minutes (there is no need to flip the chicken
during baking).
Yields 1 breast per serving.
Banana Pineapple Pops
2 cup apple juice
2 large banana(s), peeled and diced
1 cup pineapple, diced
1 Tbsp honey
Purée ingredients in a blender until smooth. Strain into a
2-cup measuring cup, pressing on remaining solids to
extract all the liquid. Pour into 8 Popsicle molds. Freeze
until hard, at least 5 hours or overnight.
Praline Pumpkin Cake
15 oz canned pumpkin
12 oz fat-free evaporated milk
1/4 cup fat-free egg substitute
1/2 cup sugar
4 tsp pumpkin pie spice
1 package white cake mix
1/2 cup pecan halves, chopped
1/4 cup margarine, melted
Preheat oven to 350°F. Coat bottom
and sides of a 13 x 9 x 2-inch baking
pan with cooking spray. Stir pumpkin,
milk, egg substitute, sugar and pumpkin
pie spice together in a medium bowl until
smooth; pour into pan. Sprinkle dry
cake mix over pumpkin mixture and
gently press it into pumpkin mixture to
moisten. Sprinkle cake with pecans and
then drizzle margarine evenly over top.
Bake, uncovered, until knife inserted in
center of cake comes out clean, about
50 to 60 minutes. Cool completely
before slicing into 16 pieces.
Berry-Melon Pops
2 1/2 cup watermelon, seeded and diced
1/2 cup blackberries
2 Tbsp sugar
1 Tbsp fresh lime juice
Purée ingredients in a blender until smooth. Strain into a
2-cup measuring cup, pressing on remaining solids to
extract all the liquid. Pour into 8 Popsicle molds. Freeze
until hard, at least 5 hours or overnight.
Grilled Meatball Kebabs
1/2 cup dried bread crumbs
1/4 cup low-fat milk
1 pound lean ground beef
1/4 cup romano cheese, grated
2 large egg whites
2 medium garlic cloves, chopped
2 tsp dried parsley
2 tsp dried oregano
1/2 tsp table salt
1/2 tsp black pepper
1 medium sweet red pepper, cut into chunks
1 medium onion, cut into 1-inch pieces
Soak eight 10-inch skewers in water to prevent them from
burning on grill. In small bowl, mix breadcrumbs and milk; set
aside 5 minutes. Heat grill. In food processor, combine beef,
cheese, egg whites, garlic, herbs, salt and pepper. Strain
breadcrumbs and squeeze lightly to extract excess milk. Add to
beef mixture and process just until blended. With moistened
hands, shape mixture into 16 meatballs, about 2 inches in
diameter. Holding two skewers at a time, alternately thread 4
chunks of red pepper, 4 chunks of onion and 4 meatballs onto
parallel skewers, beginning with pepper. Repeat with remaining
skewers. On lightly oiled grill, cook kebabs for 8 to 10 minutes,
rotating about every 2 minutes to cook evenly. Meatballs should
be just cooked through, but not overcooked.
Savory Beef Burgers
1 pound lean ground beef
2 Tbsp onion, minced
3/4 tsp Italian seasoning
1/4 tsp ground cumin
1/4 tsp black pepper
1/4 tsp table salt
1 Tbsp Dijon mustard
Heat grill or grill pan. Combine beef,
onion, mustard, Italian seasoning, cumin,
pepper and salt until thoroughly mixed.
Divide beef mixture into 4 equal portions
and form patties. Place patties onto grill
or grill pan; cook for 8 to 10 minutes,
until desired degree of doneness, turning
once.
French Chicken and Potato Salad
1 pound small red-skinned potatoes, scrubbed 2 pounds boneless skinless chicken
breasts
3/4 pound green beans 2 medium celery stalks, thinly sliced
1 cup seedless green grapes, halved 1/4 cup fresh lemon juice
1/4 cup fat-free low-sodium chicken broth 1 tablespoon Dijon mustard
3 tablespoons fresh tarragon leaves, chopped 1/2 teaspoons salt
1/4 teaspoon freshly ground black pepper 1/4 cup olive oil
Bring a large pot of water to a boil over high heat, add the potatoes, and cook until tender when
pierced with a
fork, about 20 minutes. Remove from the water with a slotted spoon or strainer; set potatoes aside
but maintain
the water's boil. Meanwhile, spray the broiler rack with nonstick cooking spray; preheat the broiler.
Broil the
chicken breasts 5 inches from the heat, turning occasionally, until cooked through, about 10
minutes. Set aside.
Add the green beans to the boiling water; blanch until crisp-tender (no more than 2 minutes), then
drain in a
colander set in the sink. When the chicken is cool enough to handle, cut it into bite-size chunks.
Slice the
potatoes into 1-inch chunks, cut the beans into 1-inch strips, and gently toss with the chicken. Add
the celery
and grapes. Whisk the lemon juice, broth, and mustard in a small bowl; whisk in the tarragon, salt,
and pepper.
Drizzle in the olive oil in a slow stream, whisking all the while, until the dressing turns creamy, about 1
minute.
Toss the salad with this dressing, taking care not to break up the potatoes.
Stuffed Squash
2 medium acorn squash 8 ounces white button mushrooms,
thinly sliced
3 medium scallions, thinly sliced 2 garlic cloves, minced
2 teaspoons Worcestershire sauce 1/2 teaspoon dried rosemary
1/2 teaspoon rubbed sage 1/2 teaspoon dried thyme
1/2 teaspoon ground black pepper 1 1/2 cups cooked brown rice
1/4 cup grated Parmesan cheese 3 tablespoons dry vermouth or dry
white wine
Position the rack in the center of the oven and preheat oven to 375°F. Split the squash in half, stem
to bottom,
and scoop out the seeds. Spray a baking sheet with nonstick cooking spray and place the squash
on it cut side
down. Bake until tender, about 50 minutes. Meanwhile, spray a large skillet with nonstick cooking
spray and set
over medium heat. Add the mushrooms, scallions and garlic, and cook, stirring frequently, until the
mushrooms
give off their liquid, about 4 minutes. Stir in the Worcestershire sauce, rosemary, sage, thyme and
pepper. Cook 1
minute. Remove pan from heat and stir in the rice, cheese and vermouth or wine. Once the squash
are
fork-tender, turn them cut side up and fill each with a quarter of the rice mixture. Bake until warmed
through.
Apple Pie
1 cup all-purpose flour 2 tsp sugar
3 Tbsp margarine, chilled and cut up 2 Tbsp water, or more if necessary
4 medium apples, McIntosh, peeled and thinly sliced 1/4 cup sugar
1 Tbsp cornstarch 1/2 tsp ground cinnamon
1/3 cup uncooked old fashioned oats 5 Tbsp all-purpose flour
2 Tbsp sugar 2 Tbsp margarine, melted
Preheat oven to 400ºF. To make the crust, combine 1 cup of flour and 2 teaspoons of sugar in a
large
bowl or food processor. Add 3 tablespoons of chilled margarine and process (or mix together with
your
fingers if you do not have a food processor) until mixture resembles coarse meal. Add cold water,
one
tablespoon at a time, and process or mix until a manageable dough forms. Press dough into the
bottom
and up the sides of a 9-inch pie plate. Pinch the edges to form a decorative rim; set aside.
To make the filling, combine apples, 1/4 cup of sugar, cornstarch and cinnamon in a large bowl; toss
to
coat apples. Arrange mixture in prepared piecrust. To make the topping, combine oats, 5
tablespoons of
flour, 2 tablespoons of sugar and melted margarine in a small bowl; sprinkle over apples. Bake until
apples
are tender and crumb topping is golden brown, about 45 to 50 minutes. Allow to cool for 30 minutes
before slicing into 8 pieces.
Very Veggie Vegetable Dip
24 oz roasted red peppers
2 medium garlic cloves, minced
2 tsp Dijon mustard
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
1 medium yellow pepper, diced
1 cup mushrooms, diced
1 Tbsp ginger root, fresh, minced
1/4 cup basil, fresh, chopped
In a food processor, combine roasted peppers,
garlic, ginger and mustard. Purée until smooth;
season to taste with salt and pepper. Transfer
mixture to a large bowl and fold in remaining
ingredients. Yields about 1/4 cup per serving.
Seven-Layer Mexican Dip
1 cup fat-free sour cream
2 Tbsp reduced-sodium taco seasoning
9 oz fat-free bean dip, about 1 heaping cup
6 oz guacamole, about 3/4 cup
1/4 cup low-fat shredded cheddar cheese
4 medium scallions, chopped
1 small tomato, chopped
6 medium olives, black, sliced
Combine sour cream and taco seasoning; mix well.
Spread bean dip on bottom of a 12-inch round glass
serving bowl or edged-platter. Top with guacamole,
sour cream, cheese, scallions, tomatoes and olives.
Yields about 1/4 cup dip per serving.
Southwestern Pork Patties
6 oz lean pork tenderloin, ground 6 oz lean ground turkey
1/2 cup canned black beans 1/4 cup onion, grated
2 medium garlic cloves, minced 1 tsp chili powder
1/2 tsp ground cumin 1/2 tsp dried oregano
1/2 tsp table salt 4 slice red onion
1/2 cup salsa, chunky 1/2 medium avocado,
sliced
4 piece lettuce 1 large tomato, sliced
Prepare coals for grill. Rinse and drain beans; mash with a fork. Place pork through salt in a medium
bowl and
mix well; shape into 4 patties. Grill until well-done, about 4 minutes per side. Serve on warmed whole
wheat
buns topped with salsa, avocado, lettuce, tomato and onion.
Garden Vegetable Wraps
1 small zucchini, sliced
1 small sweet red pepper, chopped
1/4 cup canned black beans, rinsed and drained
1/4 cup salsa
1/4 cup low-fat shredded cheddar cheese
4 large burrito-size wheat flour tortillas
Place zucchini, pepper and 2 tablespoons of water in a large nonstick
skillet; cook over medium-high heat until crisp-tender, about 4
minutes. Stir in beans and salsa; heat through, about 1 to 2 minutes.
Spoon about 1/2 cup of mixture onto each tortilla and top each with 1
tablespoon cheese. Fold ends of tortillas in, roll and serve.
Hot Fudge Brownie Sundae
1 1/2 oz store-bought fat-free brownie
1/2 cup light vanilla ice cream
1 Tbsp fat-free hot fudge, heated
2 medium strawberries
Place brownie in a small bowl. Top with
ice cream and heated fudge topping.
Garnish with strawberries.
Skillet Beef and Beer Stew
12 oz lean beef round, roast, cut into cubes 1 medium onion, chopped
1 medium bell pepper, chopped 2 medium garlic cloves, minced
2 medium potatoes, peeled and diced 24 medium baby carrots, about
1/2 lb
1 cup fat-free beef broth 8 oz light beer
1/4 cup fat-free evaporated milk 2 Tbsp cornstarch
1 tsp paprika
Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add beef, onion,
pepper and
garlic; cook until beef is browned, stirring, about 3 minutes. Stir in potatoes, carrots, broth and beer;
bring to a
boil, reduce heat, cover and simmer until meat is tender, about 30 minutes. Stir together evaporated
milk,
cornstarch and paprika in a small cup; add to beef mixture and stir to combine. Cook until slightly
thickened and
bubbly, about 5 minutes; cook, stirring occasionally, for 2 minutes more. Yields about 1 1/2 cups per
serving.
Pumpkin Pie
4 sheet phyllo dough
1/2 cup dark brown sugar
1/4 tsp ground cloves
1 tsp ground cinnamon
1 tsp ground ginger
1 tsp cornstarch
1/8 tsp table salt
1 1/2 cup canned pumpkin, puree
1 1/2 cup fat-free evaporated milk
1/2 cup fat-free egg substitute
1 tsp vanilla extract
Preheat oven to 350°F. Lightly coat a 9-inch round pie pan
with cooking spray. Cut phyllo sheets in half. Place 1 sheet
in prepared pan and lightly coat with cooking spray. Top
with another sheet of phyllo, placing corners just to the right
of the previous sheet's corners. Repeat with remaining
sheets to form a circle. Press layered phyllo into pan and
roll in edges. Bake until lightly browned, about 10 minutes.
Whisk together brown sugar, spices, cornstarch and salt in
a large bowl. Whisk together pumpkin, evaporated milk,
egg substitute and vanilla in a medium bowl. Gradually
whisk wet ingredients into dry ingredients. Pour filling into
crust. Bake until set, about 50 minutes. (Cover crust edges
with foil during baking if they are becoming too brown.)
Cool completely before cutting into 8 pieces.
Corn Bead
1 cup uncooked cornmeal, yellow
1 cup all-purpose flour
2 tsp baking powder
3/4 tsp table salt
1/2 tsp baking soda
14 3/4 oz cream-style corn, canned
1/2 cup buttermilk
2 large egg whites
2 tsp corn oil
Preheat oven to 400ºF. Coat an 8-inch square
cake pan with cooking spray. Combine cornmeal,
flour, baking powder, salt and baking soda in a
large bowl. Mix well with a fork, then make a well
in the center; set aside. Combine creamed corn,
buttermilk, egg whites and oil in a medium bowl;
mix until blended. Fold mixture into dry
ingredients; mix until blended. Pour batter into
prepared pan and smooth the top. Bake until a
wooden pick inserted near the center comes out
clean, about 20 minutes. Allow to cool in pan on a
wire rack for 10 minutes. Remove from pan; cool
completely before cutting into 8 squares.
Layered Mexican Chicken
2 pound uncooked boneless, skinless chicken breast
30 oz canned black beans, rinsed and drained
3 cup fat-free sour cream
2 cup shredded reduced-fat Monterey Jack cheese, or Mexican-style cheese blend
8 oz chopped green chilies, two 4-oz cans
2 tsp ground cumin
1/2 tsp black pepper
12 medium corn tortillas, cut into 2-inch strips
1 cup salsa, mild, medium or hot
Preheat oven to 350ºF. Coat a lasagna pan with cooking spray. Place chicken in saucepan and fill
with enough
cold water just to cover chicken. Set pan over high heat and bring to a boil. Reduce heat to medium
and simmer
until chicken is cooked through, about 10 minutes; drain. When chicken is cool enough to handle,
cut into
1-inch pieces. Transfer to a large bowl and add beans, sour cream, 1 cup of shredded cheese,
chilies, cumin,
and pepper; mix well and set aside. Arrange half of tortillas in bottom of prepared lasagna pan,
overlapping
pieces to cover surface. Top tortillas with half of chicken mixture, layer with remaining tortillas and
then top with
remaining chicken mixture. Sprinkle with remaining cup of cheese. Bake until filling is bubbly and
cheese is
melted, about 30 minutes. Let stand 5 minutes before slicing into 12 pieces. Serve with salsa on the
side.
Roasted Garlic Potato Salad
2 1/2 pound uncooked Yukon Gold potatoes, unpeeled,
cut into 1-inch chunks
1 tsp olive oil
4 medium garlic cloves, minced
1/2 cup soft tofu
2 Tbsp fresh lemon juice
1 Tbsp Dijon mustard
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
Preheat oven to 400ºF. Spread potatoes on a nonstick
baking pan, sprinkle with oil and toss to coat. Roast
potatoes 25 minutes; add garlic, toss and roast for 5
minutes more. Meanwhile, place tofu, lemon juice and
mustard in a blender; blend until smooth. Place potatoes
in a serving bowl; toss with dressing and season with salt
and pepper. Serve warm, at room temperature or
chilled. Yields about 1/2 cup per serving.
Green Beans with Caramelized Onions
1 tsp olive oil
1 Tbsp sugar
16 oz frozen pearl onions
16 oz frozen green beans
2 Tbsp dill, fresh, chopped
1/2 tsp table salt
1/4 tsp black pepper
Heat oil and sugar together in a large skillet
over medium-high heat. Add onions and sauté
until tender and golden brown, stirring
frequently, about 10 minutes. Add green
beans and cook until crisp-tender, stirring
frequently, about 3 minutes. Remove from
heat and stir in dill, salt and pepper. Yields
about 1/2 cup per serving.
Lemon Meringue Pie
1 package instant lemon pudding mix, 3 1/2 oz 1 1/2 cup fat-free skim milk
2 tsp lemon zest 2 Tbsp fresh lemon juice
6 oz graham cracker pie crust 3 large egg whites
1/4 tsp cream of tartar 1/8 tsp table salt
1/3 cup sugar 1 tsp vanilla extract
Preheat oven to 350ºF. Prepare pudding according to package directions for pie filling using fat-free
milk and
adding the lemon zest and juice. Spoon filling into piecrust. Cover and refrigerate. In a large bowl,
beat whites
with an electric mixer until frothy. Beat in cream of tartar and salt at high speed until soft peaks form.
Gradually
beat in sugar until the mixture holds stiff, shiny peaks; add in vanilla. Spread meringue over lemon
filling, covering
to edges. Bake until lightly browned, about 15 minutes. Cool completely before slicing, about 2 hours.
Pot Roast Dinner
2 1/2 pound lean beef round, well trimmed 1/2 tsp black pepper
1/4 tsp table salt 2 large onions, sliced
1 3/4 cup water 1 packet onion soup mix
1 1/2 Tbsp balsamic vinegar, or red wine vinegar 1 tsp dried thyme
8 large potatoes, red, scrubbed and quartered 1 pound baby carrots
1 Tbsp parsley, fresh, chopped to garnish with
Preheat oven to 350ºF. Coat a Dutch oven with cooking spray. Heat over medium-high heat.
Sprinkle roast
with pepper and salt. Place in pot and scatter onions around roast. Cook, turning roast and stirring
onions
occasionally, until roast and onions are browned, about 8 minutes. Pour water into pot; stir in soup
mix, vinegar
and thyme and bring to a boil. Cover and cook 1 1/2 hours. Place potatoes and carrots around
roast; cover
and bake until roast and vegetables are tender, about 2 hours more. Remove one potato from pot
and puree in
a blender; stir pureed potato into gravy to thicken it. Transfer roast to a cutting board and slice
against grain into
16 slices. Serve with vegetables and gravy. Yields about 2 slices of meat, 1 cup of vegetables and
1/4 cup of
gravy per serving.
Peanut Butter Cookies
1 cup all-purpose flour 1/4 tsp baking soda
1/8 tsp table salt 3 Tbsp stick margarine
2 Tbsp reduced-fat peanut butter 1/2 cup packed light
brown sugar
1/4 cup sugar 1 large egg white
1 tsp vanilla extract
Combine flour, baking soda and salt in a small bowl; mix well and set aside. Combine margarine and
peanut butter
in a mixing bowl; beat on medium speed until blended and smooth. Gradually add both sugars and
beat until
blended; add egg white and vanilla and beat until smooth. While beating on low speed, gradually
add flour mixture
and mix until just blended. Transfer dough to a large piece of plastic wrap and roll into an 8-inch log.
Wrap log in
plastic wrap and freeze for 2 hours. Preheat oven to 350ºF. Coat 2 large baking sheets with cooking
spray.
Remove cookie dough from freezer and slice crosswise into about twenty-four 1/3-inch-thick slices;
place slices 1
inch apart on prepared baking sheets. Bake until golden around edges, about 8 to 10 minutes.
Transfer cookies to
wire racks to cool completely. Yields 1 cookie per serving.
Flavor Booster Tip: Browned margarine has a nutty flavor that enhances a peanut butter cookie.
Melt the margarine
in a small skillet until it sizzles and just begins to brown. Remove from heat and freeze for 20
minutes, or until firm,
before using in recipe.
BBQ Chicken with Grilled Sweet Potatoes
1 pound boneless, skinless chicken breast, four 4-oz pieces 1 Tbsp sugar
2 Tbsp paprika 1 Tbsp chili powder
1/2 Tbsp ground cumin 1/2 Tbsp ground
cinnamon
1/2 Tbsp garlic powder 1/2 Tbsp dry
mustard
2 large sweet potatoes 1/8 tsp table salt,
or to taste
Mix paprika through to sugar. A few hours before you plan to grill, rub chicken breasts with
seasoning mixture.
Cover and refrigerate until 15 minutes before you grill. Peel sweet potatoes and slice into 1/3-inch
discs. Place in a
pot with enough cold, salted water to cover, and bring to a boil over medium heat. Boil for 3 to 4
minutes, then
drain and cool. When it's time to grill, preheat grill, then spray potatoes with cooking spray or olive oil
spray and
salt them. Salt chicken breasts. Place potatoes and chicken on grill and cook until done. The
seasoning mixture
makes the chicken very reddish in color, so be careful not to cook the chicken too long.
Cajun Chicken Wraps
3 Tbsp Cajun seasoning
1 Tbsp all-purpose flour
1 tsp paprika
3/4 pound boneless, skinless chicken breast, cut into strips
4 medium tortilla, flour, fat-free
1/2 small onion, red, thinly sliced
2 cup mixed baby greens
8 medium basil, leaves
4 tsp fat-free mayonnaise
1 1/2 tsp fresh lemon juice
1/2 tsp Cajun seasoning
Combine 3 tablespoons seasoning mix, flour, and paprika.
Season chicken with salt and pepper and dredge in seasoning
mixture. Coat a large, nonstick pan with cooking spray. Over
medium-high heat,
add chicken to pan and sauté until cooked through, about 1 to
2 minutes per side. Remove chicken from heat and set aside.
Combine mayonnaise, lemon juice and 1/2 teaspoon Cajun
seasoning for dressing. On each tortilla, spread 1 teaspoon
dressing, add onion slices, greens and two basil leaves. Top
with chicken pieces (approximately two per tortilla) and wrap.
Tarragon Chicken Salad Wrap
2 cup cooked chicken breast, diced
3 Tbsp reduced-calorie mayonnaise
2 Tbsp fresh lemon juice
1 Tbsp fresh tarragon, chopped
1 cup sugar snap peas, chopped
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
4 medium tortilla, flour, fat-free
8 piece lettuce
Combine chicken, mayonnaise, lemon
juice, tarragon and snap peas together in
a large bowl; mix until chicken is well
coated. Season to taste with salt and
pepper. Lay tortillas on a flat surface.
Place 1/4 of chicken salad in center of
each tortilla; top each with 2 lettuce
leaves and roll up, folding in ends. Yields
1 wrap per serving.
Balsamic Asparagus and Cherry Tomato Salad
1 1/2 pound asparagus, (about 40 spears) 1 cup cherry tomatoes, about 10,
cut in half
1 Tbsp balsamic vinegar 2 tsp orange juice
1 tsp minced garlic 2 Tbsp shredded Parmesan cheese
1/8 tsp table salt, or to taste 1/8 tsp black pepper, or to taste
Chop woody ends off asparagus. Microwave for 2 to 3 minutes, or cook in boiling, salted water until
barely tender, about 4 to 6 minutes. Plunge into ice water to stop cooking. Drain. Add cherry
tomatoes. Stir together vinegar, orange juice and garlic; season to taste. Spoon dressing over
asparagus and tomatoes. Sprinkle with Parmesan cheese.
So Easy Peanut Butter Cookies (No Flour or Sugar)
2 cups peanut butter
2 cups Splenda
2 eggs
2 teaspoons vanilla
Preheat the oven to 350. Put a sheet of parchment paper on
a cookie sheet. In a bowl mix peanut butter, Splenda, egg,
and vanilla. Stir well. Roll the dough into balls. (Of course
since there is no flour in these, they don't rise.) Place the
balls on the prepared baking sheet. Press them out with
fingers, carefully, so they make cookie size rounds. Bake for
12 minutes, give or take a couple. Store in an air-tight
container. These cookies taste even better the next day.
You can use creamy or crunchy peanut butter, or even a
mixture of both.
Lemon Cream Napoleon
1 cup low-fat ricotta cheese
1 (3.4-ounce) box instant sugar-free lemon pudding and pie filling
1 cup sour cream, light
1 tablespoon lemon zest, finely minced, plus extra for garnish
1 tablespoon honey
1 tablespoon warm water
12 won-ton wrappers
4 tablespoons whipped topping
1 teaspoon vanilla extract
In a food processor fitted with a steel blade, combine ricotta, lemon
pudding and sour cream. Process until smooth. Add lemon zest and
process for 1 minute. Mix until pudding consistency. Preheat oven to
350. Line baking sheet with kitchen parchment.
In a bowl, combine honey and warm water. Stir until honey dissolves.
Using a pastry brush, lightly brush wrappers on both sides with honey
water. Place on parchment-lined baking sheet. Bake for approximately
8 minutes, or until golden brown. Remove from oven, let cool.
To serve, place one wrapper on a plate and spoon a dollop of pudding
mixture. Repeat with another layer. Mix 1 teaspoon of vanilla extract
to the whipped topping. Top third wrapper with a dollop of whipped
topping. Garnish with a sprinkle of lemon zest.
Splenda Pumpkin Cheesecake
1 shortbread cookie crust, graham cracker crust, or even no crust at all
2 8 oz. packages of cream cheese - softened
1/2 cup Splenda
1/2 teaspoon vanilla
2 eggs
1/2 an 8 oz can pumpkin (You could use sweet potato instead)
1/2 teaspoon ground cinnamon
Dash of ground cloves, nutmeg and ground ginger
Pre-heat oven to 350. Mix cream cheese, Splenda, and vanilla with electric
mixer on medium speed until well blended. Add eggs and mix until blended.
In a separate bowl, mix pumpkin and spices. Stir 1 cup of the cream cheese
batter into the pumpkin mixture. Pour remaining cream cheese batter into the
crust. Top with pumpkin batter for a layered look. You can just mix it all
together if you don't want it layered. Bake for 40 minutes or until center is
almost set and toothpick comes out clean. Cool. Refrigerate a minimum of
3 hours before severing.
