Southern BBQ Sauce Recipe

1 cup Tennessee whiskey
1 cup catsup
1 cup firmly packed brown sugar
3/4 cup cider vinegar
2 tablespoons grated orange peel
4 tablespoons (1/4 cup) freshly squeezed
orange juice, divided
1/2 cup finely chopped onion
2 tablespoons soy sauce
1 tablespoon cornstarch

Combine all ingredients except 2 tablespoons of the orange juice and the cornstarch. Bring to a boil over medium-high heat. Reduce heat and simmer, uncovered, for 25 minutes; stir occasionally.

Mix cornstarch with remaining 2 tablespoons of the orange juice until smooth; stir into sauce. Increase temperature to medium-high. Bring to a boil, stirring constantly, until sauce thickens. Brush sauce on grilled chicken, steak or fish during last 5 minutes of grilling.

Jalapeno Hot Sauce Recipe

1 teaspoon vegetable oil
20 fresh jalapeno peppers, sliced
3 cloves garlic, minced
1/2 cup minced onion
3/4 teaspoon salt
2 cups water
1 cup distilled white vinegar

In a medium glass or enamel lined sauce pan over high heat, combine oil, peppers, garlic, onion and salt; saute for 4 minutes. Add the water and cook for 20 minutes, stirring often. Remove from heat and allow mixture to cool to room temperature.
Transfer the mixture to a food processor and puree until smooth. With the processor running, slowly add the vinegar.
Pour into a sterilized jar with a tight lid. This sauce will keep for 6 months when stored in the refrigerator.

Orange Iced Cappuccino

3/4 cup milk
1 packet Cappuccino
1/3 cup ice cubes
1/4 cup orange juice
1/8 teaspoon ground cinnamon (optional)

1. Place milk, cappuccino, ice and orange juice in blender; cover. Blend until smooth.
2. Pour into glass; sprinkle with cinnamon.

Avocado & Tomato Salad with Vinaigrette

1 small red bell pepper, finely chopped

1 small onion, finely chopped

1/2 cup finely chopped fresh cilantro or parsley leaves

1/2 cup extra virgin olive oil

1/4 cup fresh lime juice

2 small jalapeños, finely chopped

1 clove garlic, finely chopped

1 tablespoon Chicken Flavor Bouillon

4 medium tomatoes

2 medium ripe avocados

1. Combine bell pepper, onion, cilantro, olive oil, lime juice, jalapeños, garlic and bouillon in medium bowl; stir well. Refrigerate for 30 minutes.
2. Slice tomatoes or cut into wedges. Peel and slice avocados. Arrange tomato and avocado slices alternately on top of each other on large platter; drizzle with prepared dressing.

Szechwan Spicy Tangerine Chicken

1 1/2 pounds boneless, skinless chicken breasts, cubed or sliced thin

1 teaspoon cornstarch

2/3 cup chopped onion

4 green onions, cut into 1-inch lengths

5 dried chili peppers, minced

2 teaspoons Szechwan peppercorns, roasted and ground*

2 teaspoons minced fresh ginger

2 tablespoons fresh tangerine juice or orange juice

2 tablespoons dark soy sauce

1 tablespoon hoisin sauce*

3/4 teaspoon sugar

3/4 teaspoon Szechwan chili paste with garlic*

2 cups vegetable oil

2 tablespoons tangerine peel or orange peel cut into strips

1 teaspoon vinegar

1 teaspoon sesame oil*

1. Combine chicken and cornstarch. Set aside.
2. Combine onions in small bowl.. Combine chili peppers, peppercorns and ginger in another bowl. Combine juice, soy sauce, hoisin, sugar and chili paste and mix well. Set all 3 bowls aside.
3. Heat oil in wok to 225*F (110*C). Add chicken and cook until it loses pink color. Remove chicken and drain. Pour out all but 1 tablespoon of oil.
4. Heat oil until very hot. Add chili pepper mixture and stir-fry 15 seconds. Add peel. Add combined onions and stir-fry 20 seconds. Mix in chicken. Add juice mixture and stir-fry 30 seconds. Add vinegar and stir-fry 15 seconds. Mix in sesame oil and serve with chinese noodles or rice

*Available in Asian Specialty Markets.

Sweet Potato Casserole

4 medium sweet potatoes
3/4 cup granulated artificial sweetener or sugar
1/2 cup milk
2 teaspoons grated orange rind
1/4 cup fresh orange juice
2 teaspoons vanilla extract
1 extra large egg, lightly beaten
1/2 cup all-purpose flour
3 tablespoons butter, melted
1 cup bread crumbs
1/2 cup finely chopped pecans
2 tablespoons butter, melted
3 tablespoons maple syrup

1. Preheat oven to 375°F (190°C). Lightly grease a 13 x 9-inch baking dish.
2. Place sweet potatoes on a baking sheet; bake for 1 hour or until done. Cool to touch. Peel and mash. Reduce oven to 350 degrees F.
3. Combine sweet potatoes and next 8 ingredients in a large bowl. Beat at medium speed with an electric mixer until smooth. Spoon into baking dish.
4. Combine bread crumbs and remaining ingredients; sprinkle crumb mixture over top of casserole. Bake for 1 hour or until casserole is thoroughly heated.

Apple Stuffing

1 1/2 cups brown rice, uncooked
3 1/2 cups Apple Juice, divided
1 apple, diced
1/2 cup onion, chopped
1/2 cup sliced celery
1/3 cup raisins (optional)
1/2 teaspoon poultry seasoning (thyme, rosemary, sage)
1/4 teaspoon pepper
2 teaspoons butter or margarine
1/3 cup bran
1/3 cup slivered almonds

1. Prepare rice according to package directions, using 3 1/4 cup apple juice for the liquid.
2. Cook diced apple, chopped onion, sliced celery, raisins, poultry seasoning, and pepper in butter in a large skillet until the vegetables are tender-crisp. Stir in the cooked brown rice, bran, slivered almonds, and remaining apple juice.
3. Use as stuffing for poultry or pork roast, or bake at 350 degrees for 35 minutes.

Fish with Pears

2 teaspoons vegetable oil
1 cup thinly sliced, peeled onion
1 cup thinly sliced, peeled carrot
1/2 teaspoon dry mustard
1/4 teaspoon crushed dried basil
1/4 teaspoon dried dill weed
2 pears, cored sliced
1 1/2 pounds bass fillets
2 tomatoes, sliced
1 lemon, sliced

1. Heat oil in large non-stick skillet. Add onion and carrots; stir to mix well. Cover and cook slowly 10 minutes.
2. Mix together dry mustard, basil and dill weed. Toss with pears. Stir into onion mixture. Add bass, tomatoes and lemon. Cover and simmer for 10 minutes or until fish flakes with a fork. Serve hot.

Beef and Sweet Onion Sandwiches

12 ounces boneless beef sirloin or top round steak, cut 1-inch thick

1/2 teaspoon coarsely ground black pepper

Salt

2 teaspoons vegetable oil

1 medium sweet onion, sliced

2 tablespoons Dijon-style mustard

1/2 cup roasted red bell peppers (1/2 of a 7-ounce jar, drained)

8 (1-inch-thick) slices sourdough

1 1/2 cups torn spinach or salad greens

1. Trim fat from meat. Sprinkle both sides of meat with pepper and salt; press in lightly. In a large skillet cook meat in hot oil over medium-high heat about 8 minutes or until slightly pink in center, turning once. Remove from skillet; keep warm.
2. Add onion to drippings in skillet, adding more oil if necessary. Cook and stir about 5 minutes or until onion is crisp-tender. Stir in mustard; remove from heat.
3. Meanwhile, cut roasted red peppers into 1/2-inch wide strips. Toast bread, if desired, and shred spinach or salad greens.
4. Just before serving, thinly slice meat into bite-size strips. To serve, top 4 bread slices with spinach or salad greens, meat strips, roasted pepper strips, onion mixture, and remaining bread slices.

Vegetable Gumbo

• 1 cup chopped onion
• 2 tbspns broth for sautee, have more on hand to add
• 2 cups thinly sliced carrots
• 1 and 2/3 cup brown rice
• 1 thinly sliced medium zucchini - about 1 and 1/2 cups
• 1 thinly sliced yellow medium squash - same as zucchini
• 1 cup fresh or frozen yellow corn or more if you like
• 4 Yukon Gold potatoes, sliced thin
• chopped medium red bell pepper
• 1 teaspoon salt
• 4 cups vegetable broth
• 15 oz can of garbanzo beans
• 1 and 1/2 teaspoons dried basil leaves
• 1 and 1/2 teaspoons thyme

Cook onions and carrots in 2 tablespoons of the vegetable broth over medium to
low heat in stockpot for about five minutes - adding more broth to prevent
sticking, until onions are crisp-tender. Add brown rice and the 4 cups of
vegetable broth, simmer for 20 minutes. Add remaining ingredients and more
water if necessary, and simmer until vegetables are tender, about 15 minutes.

French Salad

500 g (1 lb 2 oz) boiled peas
200 g (7 oz) boiled carrots, diced
3 medium potatoes, cooked and diced
4-5 pickled cucumbers
1 cup low fat sour cream
300 g (10 oz) fat free mayonnaise
1 tsp prepared mustard
salt, pepper

1. Toss the peas, carrots, potatoes, cucumbers together in a bowl.
2. Mix in the sour cream, mayonnaise and mustard. Season with salt and pepper.

Herb Roasted Turkey Breast

1 (6 to 8-pound) fresh or frozen whole turkey breast
1 teaspoon dried thyme leaves
1 teaspoon dried sage leaves
1/2 teaspoon pepper
1/4 teaspoon garlic powder

1. Preheat oven to 325°F. Rinse turkey breast in cold water; pat dry with paper towels.
2. Combine thyme, sage, pepper and garlic powder in small bowl. Loosen skin of turkey breast by lifting gently and pulling away from meat, leaving attached at neck. Use a sharp knife, if necessary to loosen connecting membrane. Rub herb mixture evenly over breast meat. Replace skin, tucking under bottom of turkey breast.
3. Place turkey breast, skin-side-up, on wire rack in shallow roasting pan. Insert meat thermometer into the thickest part of breast; do not let thermometer touch bone.
4. Roast uncovered until thermometer reaches 170°F., 2 1/4 to 3 1/4 hours. Remove from oven; let stand 20 minutes before carving.

Brown Rice Breakfast Tacos

Vegetable cooking spray
2 (4-ounce) containers egg substitute, thawed if necessary
1/2 teaspoon chili powder
1/2 teaspoon cumin
3 cups hot cooked brown rice
1 (16-ounce) can fat-free refried beans, divided use
1 cup (4-ounces) shredded low-fat Monterey Jack or low-fat Cheddar cheese, divided use
12 corn tortillas, warmed
Salsa (optional)
1 (4-ounce) can chopped green chiles (optional)

1. Heat large skillet coated with cooking spray over medium-high heat until hot. Add egg substitute, chili powder and cumin; scramble until set. Stir in rice. Remove from heat; set aside.
2. Spoon 1/4 cup beans into each tortilla; top with 2 tablespoons eggs, 2 tablespoons cheese, salsa and green chiles, if desired. Top with salsa or add chiles to mixture for a spicier verson.

Pumpkin Pancakes

2 cups all-purpose flour
2 tablespoons packed brown sugar
1 tablespoon baking powder
1 1/4 teaspoons pumpkin pie spice
1 teaspoon salt
1 3/4 cups milk
1/2 cup canned 100% Pure Pumpkin
1 large egg
2 tablespoons vegetable oil

1. Combine flour, brown sugar, baking powder, pumpkin pie spice and salt in large bowl. Combine milk, pumpkin, egg and vegetable oil in small bowl; mix well. Add to flour mixture. Stir just until moistened; batter may be lumpy.
2. Heat griddle or skillet over medium heat; brush lightly with vegetable oil. Pour 1/4 cup batter onto hot griddle; cook until bubbles begin to burst. Turn and continue cooking 1 to 2 minutes. Repeat with remaining batter.

Beer Cheese Spread

4 cups (16-ounces) shredded low fat mild cheddar cheese
4 cups (16-ounces) shredded low fat sharp cheddar cheese
2 cloves garlic, finely minced
3 tablespoons Worcestershire sauce
1 teaspoon seasoned salt
1 teaspoon dry mustard
1/4 teaspoon hot sauce
1 (12-ounce) can beer, at room temperature

1. In a mixing bowl, combine the cheeses with garlic; set aside to soften to room temperature.
2. Add the Worcestershire sauce, seasoned salt, mustard, hot pepper sauce, and enough beer to make a spreadable mixture.
3. Place in a crock or serving dish; cover and refrigerate for several hours or overnight before serving. Serve with an assortment of crackers, chips or bagettes

Baked Tomatoes with Herbs

4 medium tomatoes
1/2 teaspoon sugar
1/4 teaspoon salt
1/4 teaspoon onion powder
1/8 teaspoon dried basil
1/8 teaspoon oregano (dried)
Dash pepper
1/2 cup fat-free saltine cracker crumbs

1. Preheat oven to 350*F (175*C).
2. Cut off tops of tomatoes; remove a little of the pulp. Place tomatoes in a shallow baking dish.
3. Stir together remaining ingredients, except crumbs. Sprinkle mixture over tops of tomatoes. Top with crumbs. Bake 20 to 30 minutes, until tender.

Spinach Risotto

• 1 cup frozen spinach
• 1 cup rice
• 1 tablespoon chicken flavored seasoning
• 1/2 cup skim milk
• 4 ounces low fat mozzarella
  

in a medium pot, add 2 cups water, 1 cup uncooked rice, spinach and seasoning. cook according to rice instructions. when done, add mozzarella and milk. stir thoroughly and serve hot.

Easy Tuna Casserole

• 1/2 pound macaroni noodles
• 8 ounce can tuna
• 1 cup canned or frozen peas
• 1 cup fat free sour cream
• 1/2 cup low fat cheddar cheese
• salt and pepper to taste

in a large pot, cook noodles and peas according to package directions. turn off stove and drain water. drain tuna and add to pot along with sour cream. stir until mixed thoroughly. add salt and pepper. sprinkle with cheddar cheese.

Greek-Style Fish Fillets

1 tablespoon olive oil
1 small onion, thinly sliced
2 (14.5-ounce) cans recipe-ready diced tomatoes, undrained
1 teaspoon vegetable base or instant bouillon granules
1 pound firm white fish fillets
1 3/4 cups frozen green beans
1/4 cup sliced ripe olives, drained
Hot cooked couscous
Crumbled feta cheese

1. Heat oil in large skillet. Add onion; cook, stirring occasionally, until tender. Stir in tomatoes with juice and bouillon; cook, stirring occasionally, until bouillon is dissolved.
2. Place fish over sauce; spoon some sauce over fish. Reduce heat to low; cover. Cook for 15 to 20 minutes or until fish flakes easily when tested with a fork.
3. Distribute beans and olives over fish; cover. Cook for 5 minutes or until beans are tender. Serve with couscous. Sprinkle with cheese.

Hot Sauce Recipe

• 1 teaspoon vegetable oil
• 20 fresh jalapeno peppers, sliced
• 3 cloves garlic, minced
• 1/2 cup minced onion
• 3/4 teaspoon salt
• 2 cups water
• 1 cup distilled white vinegar

In a medium glass or enamel lined sauce pan over high heat, combine oil, peppers, garlic, onion and salt; saute for 4 minutes. Add the water and cook for 20 minutes, stirring often. Remove from heat and allow mixture to cool to room temperature.
Transfer the mixture to a food processor and puree until smooth. With the processor running, slowly add the vinegar.
Pour into a sterilized jar with a tight lid. This sauce will keep for 6 months when stored in the refrigerator.

Hawaiian Style Beef Kabobs

1 1/2 pounds beef strips
1 onion, peeled and cut into 1-inch pieces
1 green bell pepper, seeded and cut into 1-inch pieces
8 ounces pineapple chunks, drained, juice reserved (canned or fresh)
18 cherry tomatoes
1/3 cup honey
2 tablespoons firmly packed brown sugar
1 tablespoon garlic powder
1 teaspoon Worcestershire sauce
1/8 teaspoon ground black pepper

1. Preheat grill.
2. Thread beef, onion, bell pepper, pineapple and tomatoes alternately on skewers.
3. In a small bowl combine reserved pineapple juice, honey, brown sugar, garlic powder, Worcestershire sauce and pepper. Stir until sugar is dissolved; set aside.
4. Grill kabobs for 18 to 22 minutes, turning often, while brushing on marinade every 3 to 4 minutes.

Cranberry Ginseng Tea

2 cups water
2 green tea bags
2 ginseng tea bags
1 mint tea bag
2 cups cranberry juice cocktail, chilled
1 cup carbonated water, chilled

1. Bring water to boiling in saucepan. Remove from heat. Add green, ginseng, and mint tea bags. Cover; let steep for 10 minutes. Remove tea bags; discard.
2. Cool at room temperature, covered, 2 hours. Transfer to pitcher; add cranberry juice and carbonated water. Serve over ice cubes. If desired, garnish with edible flowers. Chill remaining tea up to 2 days.

Grapefruit Sangria

4 cups grapefruit juice, chilled

3 cups Riesling wine

1 1/2 cups ginger ale, chilled

1. Combine ingredients in a large pitcher and mix well. Serve over ice.

Spicy Eggless Salad

8 oz. package of firm tofu
1 tsp. curry
1/4 cup light mayonnaise
1/4 cup shredded raw carrots
1 tsp. onion powder

chop tofu into cubes (about 1/2 inch). Mix all ingredients in a bowl and place in refrigerator until chilled. eat as a sandwich or scoop onto a bed of lettuce.

Broccoli Puff

1/2 cup chopped onion
1 tablespoon butter or margarine
1 (10-ounce) package frozen chopped broccoli, thawed and well-drained
2 cups cooked rice
1 (10 3/4-ounce) can condensed cream of mushroom soup
1/4 teaspoon ground thyme
1 teaspoon Worcestershire sauce
4 large eggs, separated
2 cups (8 ounces) shredded Cheddar cheese

1. Cook onion in butter in small skillet until tender. Combine onion with broccoli, rice, soup, thyme and Worcestershire sauce in greased shallow 2-quart baking dish. Bake at 400 degrees 20 minutes.
2. Meanwhile, beat egg yolks until thick and lemon-colored; add cheese. Beat egg whites until soft peaks form; fold in egg yolk mixture. Remove baking dish from oven; stir. Spread egg mixture over top. Bake 10 to 15 minutes or until golden brown.

Grilled Portobello Burger

6 large portobello mushroom caps
1/2 cup roasted garlic Teriyaki sauce, divided
6 (1-ounce) slices part-skim mozzarella cheese
1/4 cup mayonnaise
6 sourdough buns or rolls, split

1. Combine mushroom caps and teriyaki sauce in a heavy-duty zip-top plastic bag, turning to coat; seal and let stand 20 minutes.
2. Grill, covered with grill lid, over medium-high heat (350* to 400*F / 175*C to 205*C) 2 minutes on each side. Top with cheese, and grill 2 minutes.
3. Spread mayonnaise on cut sides of buns. Grill buns, cut sides down, 1 minute or until toasted. Place mushrooms in buns, and serve immediately.

Vegetable Hero Sandwich

1 (16-ounce) unsliced loaf French bread
2 tablespoons olive oil
1 clove garlic, minced
1 onion, thinly sliced
2 carrots, thinly sliced
1/2 red bell pepper, seeded and sliced
1 zucchini, sliced
1 (15-ounce) can tomato sauce
3/4 teaspoon crushed dried oregano
1 teaspoon dried basil
Salt and freshly ground black pepper to taste
1/2 pound Muenster cheese, sliced

1. Slice French bread in half lengthwise and scoop out part of the center. Place the halves, cut side up, on a baking sheet. Broil for 1 minute or until lightly toasted.
2. In a heavy skillet, heat olive oil. Add garlic and onion; cook until tender, about 5 minutes. Stir in carrots, red bell pepper and zucchini. Cook an additional 10 minutes or until tender.
3. Add tomato sauce, oregano and basil Season to taste with salt and pepper. Simmer for 2 minutes. Spoon over the bread. Top with sliced Muenster cheese and place under broiler until cheese melts, about 1 minute.
   Serve hot.

Eggless Egg Salad Sandwiches

1 cup liquid egg substitute
1/4 cup chopped celery
1/4 chopped onion
2 tablespoons fat-free mayonnaise
12 slices whole wheat bread
6 lettuce leaves
1 large tomato, cut into 6 thin slices

1. Pour egg substitute into an 8-inch nonstick skillet; cover tightly and cook over very low heat for 10 minutes. Remove from heat and let stand, covered, 10 minutes. Cool completely.
2. Dice egg and place in a small bowl. Add celery, onion and mayonnaise; mix well. On each of 6 bread slices, place a lettuce leaf and a tomato slice; top each with 2 to 4 tablespoons egg salad and finish with a remaining bread slice.

BBQ Sauce

1 tablespoon canola or extra virgin olive oil
1 cup onion, minced
2 garlic cloves, minced
2 beef bouillon cubes
1/2 cup hot water
3 (6-ounce) cans tomato paste, divided use
1 cup SPLENDA® Granular
3/4 cup Worcestershire sauce
3/4 cup Dijon mustard
3 tablespoons liquid smoke, hickory flavored
1 teaspoon salt
1/2 cup cider vinegar
1 tablespoon Tabasco (plus 1 teaspoon for a spicier sauce)

1. Place oil in a large saucepan. Add onions and garlic. Saute over medium heat until translucent (approximately 2 to 3 minutes).
2. Mix the bouillon and water until partially dissolved. Add bouillon mixture and all remaining ingredients to the saucepan. Stir well using a wire whisk.
3. Simmer, uncovered, 25 to 30 minutes to allow flavors to meld. Stir frequently. Refrigerate overnight in a non-metallic container. Sauce is best if prepared a day before using. Keeps well, refrigerated, for 1 week.

Frizz Fish

1 pound fresh or salted codfish
1 large Spanish onion
1 green bell pepper
2 cans tomato sauce
1 cup corn oil
1 teaspoon black pepper
1 teaspoon salt
1 tablespoon Hot Sauce
4 cups water (for cooking codfish)

1. Cook codfish over medium high heat. Change water 3 times and re-boil each time to remove most of the salt. Cook about 1/2 hour. Fish should flake with a fork when cooked. Remove codfish from saucepan and shred apart in opposite directions with two forks.
2. Heat corn oil in a large skillet. Dice onion and green pepper. Stir. Remove and place on paper towel. Add shredded codfish to oil in saucepan. Saute fish for 6 minutes. Drain excess oil.
3. Add tomato sauce, onion and green pepper to saucepan. Bring to a slow bowl and simmer for 5 minutes. Drizzle Hot sauce on top.
   

Ham Salad

3 cups coarsely ground ham
2 hard-cooked eggs, chopped
1/2 cup chopped celery
1/2 cup low fat mayonnaise or fat free sour cream
1/4 cup diced sweet pickle
2 teaspoons prepared mustard
1/8 teaspoon black pepper

In medium bowl stir together all ingredients. Makes about 3 3/4 cups, enough for 6 sandwiches. Make sandwiches on soft sandwich buns or whole wheat bread, topped with lettuce leaves.

Avocado Salad Dressing

1/4 seedless cucumber, finely diced
1 ripe avocado, mashed
1 tomato, finely diced
1/4 tsp. onion powder
1/4 tsp. garlic powder
1 tbsp. Spanish onion, finely chopped
1/2 tsp. low-salt chicken base powder
1 tbsp. lemon juice
1 tsp. fruit sugar or honey
1/4 tsp. Vegit (optional)
1 tbsp. good health mayonnaise
Braggs Seasoning or sea salt to taste

Mash the avocado with onion powder, garlic powder, fruit sugar, Bragg's, Vegit, and mayonnaise. Add a little water to thin the avocado mixture. Stir in the diced cucumber, tomato and onion. Pour the dressing over romaine lettuce.

Red Leaf, Pear and Walnut Salad

3 tablespoons apple cider vinegar
1/2 cup apple juice or apple cider
1/4 cup canola oil
4 teaspoons Dijon mustard
1 tablespoon honey
1 teaspoon poppy seeds
Salt and pepper to taste (optional)
10 cups rinsed and well-drained red leaf lettuce, coarsely chopped, packed
2/3 cup walnut pieces (or coarsely chopped), toasted* (sliced or slivered almonds can be substituted)
4 pears, peeled, cored, and cut into 3/4-inch pieces

• Add vinegar, apple juice, canola oil, Dijon mustard, and honey to food processor or blender and pulse until well combined. Stir in poppy seeds and add salt and pepper to taste, if desired. Reserve 1/4 cup of the dressing and set aside.
• Add red leaf lettuce and walnuts to large bowl, drizzle the remaining dressing over the top, and toss to coat well. Divide the lettuce among 8 individual salad plates or bowls. Add pears to the large bowl and toss them with the reserved 1/4 cup dressing. Spoon pears evenly over the eight salads.

* To toast the walnut pieces, broil in toaster oven or oven, stirring often and watching carefully, until golden brown (about 2-3 minutes). Or toast them in a nonstick frying pan over medium heat.

Green Bean Casserole

1 tablespoon butter or canola margarine
1 cup fat free or light sour cream
2 tablespoons WONDRA quick-mixing flour (regular flour can also be used)
1 teaspoon salt
1 teaspoon granulated sugar
1/2 cup chopped onion
16 ounce bag of frozen French style green beans (if you want to use canned, use 3 cans, 14.5-ounces each, drained)
1 cup shredded reduced fat cheddar cheese
1/2 cup crumbled Reduced Fat Ritz crackers (or similar), about 10 crackers
canola cooking spray

1. Preheat oven to 350-degrees. Coat a 9 x 9-inch baking dish with canola cooking spray.
2. Melt 1 tablespoon of butter in 2 cup glass measure in microwave. Stir in 2 tablespoons of the sour cream and the flour. Add remaining sour cream, salt, and sugar, and stir until well blended.
3. In large bowl, blend the sour cream mixture with the green beans and half of the cheddar cheese and spread mixture into prepared baking dish.
4. Spread remaining cheese over the top and top that with the cracker crumbs. Spray the cracker topping lightly with canola cooking spray.
5. Bake for 30-35 minutes or until the top is golden and sauce is bubbly.

Spinach, Orange and Almond Salad

• For the vinaigrette: 1/2 teaspoon soy sauce
• 1 teaspoon fresh lime juice
• 1/2 teaspoon finely chopped shallots
• 5 teaspoons olive oil
• salt to taste
• freshly ground black pepper
• For the salad: 1 tablespoon slivered almonds
• 1/2 cup spinach, cleaned and torn into bite-sized pieces
• 1/8 orange, peeled and sectioned

For the vinaigrette:

1. Place all the ingredients in a container with a tight-fitting lid. Shake well.

2. Add the salt and pepper to taste.

For the salad:

1. Preheat the oven to 350°F.

2. Spread the almonds on a baking sheet and toast in the oven until lightly browned, about 5 minutes.

3. Place the spinach in a bowl and toss with the vinaigrette.

4. Transfer the dressed spinach leaves to a serving plate. Arrange the orange sections on top and sprinkle with the almonds.

Braided Easter Bread

• 2 1/4 to 3 1/4 c. flour
• 1/4 c sugar
• 1 teaspoon salt
• 1 pkg rapid-rise dry yeast
• 2 eggs, beaten
• 2/3 c warm milk
• 2 Tbsp butter, melted
• 1 Tbsp anise seed
• 1/2 c candied fruit (optional)
• 1/4 c chopped nuts (optional)
• 5 raw colored eggs

Combine 1 cup of the flour, sugar, salt, and yeast. Add dry mixture to the milk and melted butter mixture, along with the eggs. Beat with a mixer for 2 minutes. Stir in enough of the remaining flour and the anise seed plus any of the candied fruit or nuts to make a soft dough. Knead for 8 to 10 minutes. Add flour as necessary so dough is not sticky. Let rise for about 1- 1 1/2 hour or until double in size.

Divide dough in half. Roll each piece into 24" rope. Overlap dough over itself (twist 2 pieces together) connecting the 4 end pieces to form a wreath. place on greased baking sheet. Place the five raw colored eggs into spaces between twists. Brush with melted butter. Let rise for 1 hour. Bake at 350 for 35-50 minutes.

Mini Vegetable Quiche

1/2 leek, finely sliced
1 tablespoon oil
5 eggs, beaten
1/2 cup reduced fat milk
1/2 cup milk
1/2 cup curd style cottage cheese
1 tablespoon parmesan cheese, finely grated
1/2 cup corn, canned, cream style
1 large zucchini , grated
2 mushrooms, finely diced
1 cup baby spinach
pepper

1. Pre heat oven to 350ºF
2. In a saucepan, fry the leek, mushroom, zucchini and spinach in oil until just softened. Set aside.
3. In a large mixing bowl combine eggs, cream, milk, cheese and corn. Season with pepper.
4. Add leek mixture to bowl and stir well.
5. Spoon the mixture into a greased-shallow patty tins (or use small muffin tray).
7. Place in the oven for 15-20 minutes or until golden brown and firm.
8. Allow to cool then remove from tray and serve.

Rice with creamy coconut milk

2 cups white rice, short grain 4 cups water, cold 1 cup evaporated skim milk 1/2 teaspoon coconut essence 1/2 teaspoon cayenne pepper 1 tablespoon margarine pinch salt 1. Boil water in a medium size saucepan. 2. Add rice and simmer until rice is soft (approximately 15 - 20 minutes). 3. Do not drain any remaining water. 4. Mix in coconut milk, butter, cayenne pepper and salt. 5. Blend together until desired consistency. 6. Serve warm.

Cubed Moist Potatoes

7 large potatoes, cubed
1 onion, chopped
1 tbsp. low-salt chicken base
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. Vegit, or low-salt seasoning
1 tsp. fruit sugar
2 cups peas, frozen
2 tbsp. butter
1/2 tsp. Bragg's seasoning, or sea salt
3 cups water, boiled

Fry the onions and potatoes in the butter until lightly browned. Pour in the hot water and add the seasonings. Simmer until the potatoes are tender. Add the peas during the last 3 minutes of cooking.

Zucchini Sprout Omelet

1 small zucchini, sliced and then chopped
1 cup mung bean sprouts, chopped
5 parsley sprigs, chopped fine
2 celery tops, chopped fine
1/4 cup milk, or substitute
1/4 cup parmesan cheese
4 eggs, or substitute
1 small onion, minced
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/2 tsp. sweet basil
1/8 tsp. fruit sugar
1/8 tsp. sea salt
1 tbsp. butter

Heat a skillet to medium heat and add butter. Stir in the celery tops, parsley, zucchini, onion, and sprouts. Cook until the vegetables are tender. Put the eggs in a medium-sized bowl and beat in the parmesan cheese, milk, onion and garlic powder, fruit sugar, sweet basil and salt. Pour over the vegetables in the skillet. Cover and cook over low heat until eggs are set.

Oven-Scrambled Eggs

12 eggs
3/4 cup skim or 1% low-fat milk
1 teaspoon salt, optional
1/4 teaspoon pepper, optional

In large bowl, beat together eggs and milk with salt and pepper, if desired, until blended. Pour egg mixture into lightly greased 13 x 9 x 2-inch baking pan. Place in preheated 350° F oven. As mixture begins to set, after about 7 minutes, pull out oven rack and gently draw an inverted pancake turner completely across bottom and sides of pan, forming large, soft curds. Continue baking. Repeat drawing a few more times until eggs are thickened and no visible liquid egg remains, about 12 to 15 minutes more. Do not stir constantly.

Pasta with Spinach-Mushroom Sauce

• 1 pound pasta
• 1 pound bag frozen spinach
• 1 can mushroom soup
• 1 can sliced mushrooms
• 1 tablespoon basil
• 2 cloves garlic
• 1/2 cup milk
• 2 tablespoons flour
• water
  

in a large pot, add 2 liters water. add mushroom soup, mushrooms, spinach, garlic and basil and allow to cook until boiling. turn down to a simmer and add milk and flour. whisk thoroughly to thicken.
in a separate pot, boil salted water and cook pasta according to instructions on package. drain.
serve pasta on a plate with sauce.
sprinkle with parmesan cheese if desired.

Tamali Pie

• 1 (15 ½ oz.) can red kidney beans
• 1 (15 ½ oz.) can Niblets corn
• 2 ½ lb. lean ground beef
• ½ tsp. garlic powder
• 1 tsp. chili powder
• 1 large onion
• ½ bell pepper
• 3 (6 oz.) cans tomato paste (unsalted)
• 6 oz. water
• 12 fresh mushrooms, washed
• Water for corn meal
• 1 ¼ c. corn meal

Rinse beans and corn in a collander, using cold water, and set aside. Sauté meat in large Teflon pan. Add seasoning, onion, and bell pepper which have been finely chopped. Mix tomato paste with water and add to meat. Add corn, beans, and sliced mushrooms. Cover and let simmer 1 hour. Watch carefully and add water, if necessary. Boil 2 ½ cups water and slowly mix in corn meal, stirring constantly. Cook over low heat about 5 minutes. Line 13 x 8 ½ inch casserole dish with corn meal, carefully pressing up sides of dish, reserving some for top. Pour meat mixture into dish and cover with reserved corn meal. Sprinkle with additional chili powder. Place in 350 degree oven and bake for 35 minutes.

for Hot Tamali Pie, add 1 - 2 tsp. cayenne pepper

Italian Mushrooms

• 1 lb. fresh mushrooms
• 1 (10 oz.) can tomato juice (unsalted)
• 1 c. tomato puree (unsalted)
• 2 tbsp. herb vinegar
• 1 tsp. dehydrated onion flakes
• 1/8 tsp. garlic powder
• ½ tsp. dried salad herbs
• 1/8 tsp. oregano
• ¼ tsp. tarragon
• 2 tbsp. frozen unsweetened apple juice concentrate

Wash mushrooms; remove stems. Set aside in large mixing bowl. Mix rest of ingredients well. Add mushrooms to marinate overnight, stirring occasionally. Serve with toothpicks.

Eggplant Guacamole

• 1 medium eggplant
• 1 tsp. taco sauce
• 1 small tomato
• 1 (16 oz.) loaf sourdough bread, sliced
• 1 small onion
• Juice of 1 lemon
• 1 tbsp. yogurt

Peel, cut up and steam eggplant until tender. Peel tomato. Grate onion. Mix eggplant, tomato, and onion with taco sauce, lemon, and yogurt. Blend until mixture will spread. Serve with toast rounds made of sourdough bread.

BBQ Shrimp

• 1 lb. medium cooked shrimp
• 6 oz. tomato puree (unsalted)
• 4 oz. tomato or V-8 juice (unsalted)
• ¼ tsp. dry mustard
• 1/8 tsp. garlic powder
• 2 tbsp. rice vinegar
• 3 tbsp. rum
• 1 tbsp. grated onion

Clean shrimp and set aside. Mix all ingredients in a small saucepan. Simmer 10 minutes. Refrigerate until chilled. Serve shrimp on toothpicks.

Bean Burgers

1 1-lb can kidney beans, rinsed and drained (10 oz cooked beans)

2 cups cooked brown rice

2 Tbs. ketchup

1/2 tsp. garlic powder

1 tsp. oregano

1/8 tsp. thyme

1/4 tsp. sage

Salt and pepper to taste

1/4 cup very finely chopped onions

In a large bowl, combine beans, rice, ketchup, and spices. Mash with a fork or a potato masher until beans are mashed well. Add chopped onions and mix well.

Divide mixture evenly and form into 8 burgers, ½ to ¾ inch thick. Wet your hands slightly to avoid sticking.

Lightly oil a nonstick griddle or skillet, or spray with a nonstick cooking spray. Preheat over medium heat. Place burgers on griddle and cook until browned on both sides, turning burgers several times.

Baked Tofu

1 lb firm or extra-firm waterpack Tofu

1/2 cup mild soy sauce
1 tsp honey
1/2 tsp minced fresh garlic (or 1/4 tsp garlic powder)
1/4 tsp ginger powder

Drain Tofu, and pat dry with paper towels. Cut Tofu into thick slices. Mix soy sauce, honey, garlic, and ginger. Put tofu in this mixture, and marinate in fridge for an hour or more. Remove Tofu from marinade. Put in greased baking pan and bake at 350 F for 40 minutes, basting occasionally with marinade. Turn carefully, and bake 20 minutes more.

Scrambled Eggs with Ricotta and Chives

• 4 large eggs
• 1 tablespoon chopped fresh chives
• 1/4 teaspoon fleur de sel or coarse kosher salt plus more for sprinkling
• 1 tablespoon butter
• 1/2 cup ricotta cheese
• 4 1/3- to 1/2-inch-thick slices whole grain bread or 8 whole grain baguette slices, lightly toasted and buttered
• Whole chives (optional)

Whisk eggs, chopped chives, and 1/4 teaspoon fleur de sel in medium bowl until well blended. Melt butter in heavy medium nonstick skillet over medium heat. When foam subsides, add eggs and stir with heatproof silicone spatula until eggs are almost cooked but still runny in parts, tilting skillet and stirring with spatula to allow uncooked portion to flow underneath, about 2 minutes. Remove from heat. Add ricotta and stir just until incorporated but clumps of cheese are still visible.

Arrange 2 toasts or 4 baguette slices on each of 2 plates. Spoon scrambled eggs atop toasts. Sprinkle with more fleur de sel and pepper. Garnish with whole chives, if desired.

Chopped Veggie Salad with Watermelon and Feta Cheese

• 1 pound Campari or plum tomatoes, diced, drained
• 1 1/2 cups diced seeded watermelon
• 1 large green bell pepper, seeded, cut into 1/3-inch cubes
• 1/2 large English hothouse cucumber, seeded, cut into 1/3-inch cubes
• 1/2 cup very thinly sliced radishes
• 3 tablespoons olive oil, divided
• 10 ounces feta cheese, broken into small cubes (about 2 1/2 cups), divided
• 2 green onions, chopped, divided
• 1/4 cup thinly sliced fresh mint leaves, divided
• 1/2 cup plain Greek-style yogurt*
• 1 teaspoon dried oregano

Toss first 5 ingredients and 2 tablespoons oil in large bowl. Add half each of cheese, green onions, and mint. Mix remaining cheese, green onions, mint, and oil in processor; add yogurt and oregano. Process just to blend (do not over-mix or dressing will get thin). Season dressing with salt and pepper; mix into salad.

*A thick yogurt; sold at some supermarkets and at specialty foods stores and Greek markets. If unavailable, place regular yogurt in cheesecloth-lined strainer set over large bowl. Cover and chill overnight to drain

Quick Omega-3 Granola

• 4 tablespoons walnut oil, divided
• 3/4 cup (packed) dark brown sugar
• 1/4 cup egg whites
• 1/2 teaspoon (scant) coarse kosher salt
• 3 cups organic old-fashioned oats
• 1 cup walnut halves, broken in half
• 1/2 cup flaxseed meal*
• 1 cup pitted dates, coarsely chopped or torn into pieces
• 1/4 cup honey

Preheat oven to 350°F. Brush heavy large rimmed baking sheet with 2 tablespoons oil. Whisk 2 tablespoons oil, sugar, egg whites, and salt in large bowl. Add oats, walnuts, and flaxseed; toss well.

Spread mixture evenly on prepared sheet. Bake 15 minutes. Using metal spatula, stir granola. Bake 15 minutes longer. Stir again. Sprinkle dates over; drizzle with honey. Bake until golden brown, about 10 minutes longer. Stir to loosen. Transfer to clean baking sheet to cool completely. DO AHEAD: Can be made 1 week ahead. Keep chilled in airtight container.

* Ground flaxseeds; available at natural foods stores.

Sweet-and-Sour Celery

• 3/4 cup water
• 1/4 cup fresh lemon juice
• 3 tablespoons olive oil
• 3 tablespoons mild honey
• 4 pounds celery (2 to 3 bunches; any dark green outer ribs peeled), cut into 2-inch pieces, reserving about 1 cup inner celery leaves
• 1/4 cup finely chopped flat-leaf parsley

Cut a round of parchment paper to fit just inside a wide heavy 6-to 8-quarts pot, then set round aside.

Simmer water, lemon juice, oil, honey, 3/4 teaspoon salt, and 1/2 teaspoon pepper in pot, stirring, until honey has dissolved. Stir in celery (but not leaves) and cover with parchment round. Simmer until tender and liquid is reduced to about 1/4 cup, 35 to 40 minutes.

Meanwhile, coarsely chop reserved leaves.

Serve celery sprinkled with celery leaves and parsley.

Mixed Greens with Tangerines and Fennel

• 1/4 cup olive oil
• 2 tablespoons rice vinegar
• 2 tablespoons chopped shallot
• 1 teaspoon finely grated tangerine peel
• 1 5-ounce package mixed baby greens
• 2 medium fennel bulbs, very thinly sliced crosswise
• 4 tangerines, peeled, segmented

Whisk first 4 ingredients in small bowl. Season dressing with salt and pepper.

Divide greens among 4 plates. Scatter sliced fennel and tangerines over. Sprinkle with salt and pepper. Drizzle dressing over and serve.

Chicken and White Bean Soup with Herb Swirl

• 8 tablespoons extra-virgin olive oil, divided
• 2 teaspoons chopped fresh sage
• 2 teaspoons chopped fresh thyme
• 1 teaspoon chopped fresh rosemary
• 1/4 teaspoon salt
• 1 pound skinless boneless chicken breasts, cut into 1-inch pieces
• 1 small onion, chopped
• 2 medium carrots, halved lengthwise, cut crosswise into 1/4-inch pieces
• 1 large celery stalk, thinly sliced
• 1/2 cup tomato puree
• 4 cups low-salt chicken broth
• 2 15-ounce cans cannellini beans, drained
• 1/2 cup fresh Italian parsley leaves
• 1 bay leaf

Heat 4 tablespoons olive oil and next 4 ingredients in small skillet over medium heat until herbs are aromatic, about 11/2 minutes. Pour herb oil into bowl; cool.

Heat 2 tablespoons oil in large pot over medium heat. Sauté chicken 5 minutes. Using slotted spoon, transfer chicken to bowl. Add 2 tablespoons oil to pot. Add onion, carrots, and celery; sauté until beginning to brown, about 15 minutes. Mix in last 5 ingredients. Bring to boil. Reduce heat; simmer 15 minutes. Add chicken; simmer until cooked through, about 5 minutes. Season with salt and pepper.

Ladle soup into bowls. Gently swirl 1 teaspoon herb oil into center of each.

Snow Peas with Toasted Almonds

• 1 tablespoon unsalted butter
• 1/4 cup sliced almonds
• 1/2 pound snow peas, trimmed
• 2 teaspoons minced shallot
• 1 teaspoon fresh lemon juice

Melt butter in medium skillet over medium heat. Add almonds and cook until golden and fragrant and butter begins to brown, stirring frequently, about 11/2 minutes. Add snow peas and shallot; sauté until snow peas are crisp-tender, 1 1/2 to 2 minutes. Remove skillet from heat; add lemon juice. Season to taste with salt and serve.

Roasted-Tomato Sauce

• Nonstick vegetable oil spray
• 2 pounds plum tomatoes, cored, halved lengthwise
• 4 tablespoons olive oil, divided
• 1/4 teaspoon coarse kosher salt
• 1 tablespoon fresh oregano leaves
• 2 garlic cloves, minced
• 1/4 cup tomato paste

Preheat oven to 375°F. Spray rimmed baking sheet with nonstick spray. Arrange tomatoes, cut side up, on sheet. Toss with 2 tablespoons oil. Turn cut side up again if needed. Sprinkle with coarse salt, then oregano. Roast until soft but beginning to brown, 45 minutes to 1 hour. Cool on sheet.

Puree tomatoes in blender until smooth. Heat 2 tablespoons oil in large skillet over medium-high heat. Add garlic; sauté 30 seconds. Add tomato puree and tomato paste and bring to boil, whisking to blend. Boil until sauce is reduced to 2 1/2 cups, stirring often, about 3 minutes. Season with salt and pepper. Cool sauce. Cover and chill up to 3 days.

Green Pea Soup with Tarragon and Pea Sprouts

• 2 16-ounce packages frozen petite peas, divided (do not thaw)
• 2 tablespoons extra-virgin olive oil
• 1 1/2 cups sliced shallots (about 11 ounces)
• 4 cups (or more) vegetable broth
• 3 tablespoons chopped fresh tarragon, divided
• Plain nonfat yogurt, stirred
• Small fresh pea sprouts*

Place 1 cup peas in microwave-safe bowl; set aside. Heat oil in heavy large saucepan over medium-high heat. Add shallots and sauté until golden and almost tender, about 7 minutes. Add remaining peas, 4 cups broth, and 2 tablespoons tarragon; bring to boil. Reduce heat to medium and boil until flavors blend and peas are tender, about 7 minutes. Cool slightly. Working in batches, puree soup in blender until completely smooth. Return soup to same saucepan. Bring to simmer and thin with more broth by 1/4 cupfuls, if desired. Stir in remaining 1 tablespoon tarragon. Season with pepper.

Cook reserved 1 cup peas in microwave until warm, about 1 minute.

Ladle soup into 6 bowls. Drizzle lightly with yogurt. Sprinkle whole peas over and garnish with pea sprouts.

*Available at natural foods stores and Asian markets.

Lemon Herb Potatoes

6 sm Baking potatoes;                   
1 tsp Dill weed;
1/2 c  Onion; chopped                   
1/8 tsp White pepper;
1 Tbsp Unsalted margarine;                
1 tsp Lemon peel; grated
1 cl Garlic; Minced                     
1 Tbsp Parsley;Paprika
1/4 c  Skimmed milk; hot           



1.Bake potatoes until done. Cool.
2.Saute onions and garlic in unsalted margarine.
Scoop out potatoes and mash.
Beat in onion mixture, hot skimmed milk,
lemon and pepper. Mix in dill and parsley.
Refill skins.  Sprinkle with paprika.
3.Bake at 400F for 30 minutes.
 
Variation:  add 1/2 oz grated cheddar cheese on top
of each potato before baking the final time.

Macaroni, Cheese and Tomatoes

1/2 c  Elbow macaroni                   
1 c  Canned tomatoes or sauce       
1/4 tsp Basil or dillweed                
1/4 tsp Prepared mustard
1 pinch Pepper
1/2 c  Shredded Cheddar cheese
1 TBSP Crushed cornflakes


Cook macaroni according to package directions, drain.
Break up tomatoes in their juice in a 4 cup casserole dish.
Stir in basil, mustard and pepper.
Add macaroni and cheese, mix lightly.
Sprinkle with cornflake crumbs or bread crumbs.
Bake at 350 F about 30 minutes or until crumbs brown and mixture
is bubbly.

Marinated Cucumber

3 Cucumbers; large           
1 tsp Salt                                   
1 tsp Sugar replacement;                     
1/4 c  Vinegar
1/8 tsp Fresh ground pepper
             

Score cucumbers with tines of fork.
Cut into very thin slices.
Sprinkle with salt.
Chill 2 hours; drain well. 
Sprinkle  with sugar replacement;
add vinegar and pepper. 
Marinate 30 minetes or more
before serving.

Valentine Treats

since it is valentines day, i would like to add a few quick ideas for treats.

Chocolate-Malt Ricotta Balls
1/4 cup part-skim ricotta
1 tablespoon hot cocoa mix
1 teaspoon malted-milk powder
mix all ingredients and form into balls. refrigerate to harden.

Fruit Dipped in Chocolate
in a double boiler, melt chocolate chunks or chocolate chips. choose your favorite fruit (strawberries, bananas, oranges, cherries, blueberries, apple, etc.) and dip into chocolate. set on waxed paper and place in refrigerator to allow to chill. serve immediately.

Roast Beef Wraps with Horseradish-Mustard

For the horseradish-mustard sauce:

1 tablespoon freshly grated horseradish
1/4 teaspoon Dijon mustard
2 tablespoons non-fat sour cream
pinch sugar
salt to taste

For the wrap:

1 large flour tortilla
3 ounces sliced, lean roast beef tenderloin, from the deli
1 lettuce leaf, green leaf, bibb or romaine, shredded
1 large slice of ripe tomato, sliced very thin

For the horseradish-mustard sauce:
1. In a small mixing bowl, combine the horseradish, mustard, sour cream, sugar and salt.

For the wrap:
2. Lay the tortilla out and spread 1 tablespoon of the sour cream mixture in the center. Place the roast beef on the tortilla and spread the remaining sour cream mixture on top of the beef. Sprinkle the shredded lettuce on the tortilla and top with a tomato slice. Tightly roll the tortilla into a cylinder, ending with the seam side down.
(The wrap can be stored in the refrigerator for up to 3 days.)

3. Cut the wrap in half on the diagonal and serve.

Grilled Eggplant Roll-Ups Stuffed with Goat Cheese

1 cup spinach leaves, washed
salt to taste
freshly ground black pepper
4 slices eggplant, sliced lengthwise about 1/4" thick
2 tablespoons goat cheese
1 1/2 teaspoons chopped parsley
4 strips roasted red bell peppers, cut 1/4" wide

For the sauce:

1 teaspoon olive oil
1/2 tablespoon chopped shallots
2 tablespoons fresh, chopped tomatoes
2 tablespoons balsamic vinegar

1. Preheat the grill to medium and the oven to 350°F.

2. Heat 1 teaspoon of the olive oil in a skillet. Add the spinach and a pinch each of salt and pepper and toss in the pan for about 1 minute. Remove from the pan and let cool.

3. Brush the eggplant slices with olive oil and season with salt and pepper. Grill for 1 to 2 minutes on each side, taking care not to overcook.

4. Mix the goat cheese and parsley together. Season with salt and pepper. Shape the cheese into 4 cork-sized pieces.

5. To assemble: On the top of each slice of eggplant, place a strip of pepper, a few leaves of spinach, and a "cork" of cheese. Begin with the wide end of the eggplant and roll toward the narrow end. Place on a lightly oiled cookie sheet, seam side down. (Steps 3 through 5 can be done ahead and kept in the refrigerator up to 2 days.)

6. Warm the roll-ups in the oven until thoroughly heated, about 8 to 10 minutes, longer if they have been refrigerated. While the roll-ups are warming, make the sauce.

For the sauce:

1. Heat the olive oil in a small skillet over low heat. Add the shallots and cook until soft and translucent, about 2 minutes. Add the balsamic vinegar. Add the tomatoes and toss for 1 minute. Bring to a boil. Remove from the heat.

2. Place 2 roll-ups on each plate. Spoon sauce over the top and serve.

Broccoli Dip

1 cup cooked broccoli stems, [peeled]
1 T fresh-squeezed lemon juice.
1/4 t curry powder.
2 cloves garlic, minced.
1 roma tomato, diced.
1 scallion, sliced.
1 jalapeno pepper, chopped.

n a food processor, blend the broccoli stems with the lemon juice, curry, garlic and pepper until completely smooth.
Mix with the remaining ingredients and chill before serving.

Balsamic Mushrooms

1 lb mushrooms
2 T balsamic vinegar
1 T red wine
1\2 t sesame oil
4 sprigs of parsley

separate parsley crowns and finely chop stems.
Braise the parsley stems with mushrooms in the vinegar ,wine and sesame oil and reduce to sauce like thickness.

Serve and sprinkle with parsley crowns

Corn with Basil Butter

2 ears corn on the cob (10 inches long), with husks attached
1 tbsp plus 1 tsp reduced-calorie margarine
1 tbsp whipped butter, softened
1/4 tsp grated orange peel
1 tbsp chopped fresh basil

Set corn on floor of microwave oven and microwave on high (100%) for 5 minutes, turning corn over halfway through cooking, until corn is tender.
Using a fork, in small mixing bowl combine margarine, butter, and orange peel, mixing well; stir in basil.
To serve, pull back corn husks and remove corn silk. Brush each ear with half of the butter mixture.

Chicken with Minty Yogurt

8 chicken thigh portions, skinned
1 tbsp honey
2 tbsp lime or lemon juice
2 tbsp natural yogurt
4 tbsp chopped fresh mint
salt and pepper to taste

Slash the chicken flesh at intervals with a sharp knife. Place in a bowl.
Mix the lime or lemon juice, honey, yogurt, seasoning and half the mint.
Spoon the marinade over the chicken and leave to marinate for 30 minutes. Line the grill pan with foil and cook the chicken under a moderately hot grill until thoroughly cooked and golden brown, turning the chicken occasionally during cooking.
Sprinkle with remaining mint

Raspberry Slaw

1 small box raspberry jello
1 cup boiling water
1 tablespoon vinegar
1 cup shredded cabbage
1/4 cup chopped celery
2 tablespoons chopped green bell pepper
1 tablespoon grated onion
1/2 pound fresh raspberries

Dissolve jello in hot water. Add cold water and vinegar. When slightly thickened, fold in remaining ingredients. Pour into mold or 8-inch pan until firm.

Stir-fried Kale with Slivered Carrots

3/4 lb. fresh kale
Boiling water
2 tsp. canola oil
2 carrots, peeled and cut julienne (see note)
1-2 garlic cloves, minced
1 tsp. ground coriander
Salt and freshly ground black pepper, to taste
Pinch cayenne pepper, if desired

Rinse kale and remove stems, including large stem running through center of each leaf. Place a few leaves on top of each other and cut into thin strips. Repeat until all kale is cut. Add kale to pot of boiling water and boil uncovered 10 minutes. Drain and set aside.

In large skillet, heat oil over medium heat. Add carrots and sauté 2 minutes. Add garlic and sauté 1 more minute. Add coriander, salt and pepper, to taste, and cayenne, if using. Cook 15 seconds. Add kale and cook 1-2 minutes.

Note: Julienne means to cut into very thin, matchstick strips.

Hot and Sour Soup

1 cup sliced fresh mushrooms or 4 dried black Chinese mushrooms
1 can (15 oz.) fat-free, reduced-sodium chicken or vegetable broth
1 tsp. minced fresh ginger root, peeled
2 scallions, chopped
1 cup finely chopped bok choy cabbage
1/2 can (8 oz.) bamboo shoots
1-2 tsp. hot pepper oil or sauce, or to taste
1 Tbsp. rice wine vinegar
1 tsp. "lite" soy sauce
1/2 cup extra firm tofu, slivered (about 3 oz.)
1 Tbsp. cornstarch, dissolved in 1/4 cup cold water
1 egg white (optional)



If using dried mushrooms, soak in hot water to cover about 15 minutes. Drain, remove stems and slice. In large saucepan, bring broth to boil. Reduce heat to simmer and add ginger, scallions, cabbage and bamboo shoots. Cook for 3 minutes. Add pepper oil, vinegar, soy sauce, tofu and mushrooms. Simmer 3 minutes more. If thicker consistency is desired, strain soup into another saucepan to separate broth and set solid contents aside. Set broth over medium heat and slowly pour in cornstarch mixture while stirring, until soup thickens. If desired, add egg white while stirring to form long strands, then add reserved ingredients. Serve immediately.

Cucumber Drink

1 large cucumber, peeled and cut into large pieces
2 cups water
1 cup ice
3 tablespoons sugar, or to taste
Juice of 1/4 lemon or 1/2 lime, or to taste

Place the cucumber in a blender, and puree with all of the remaining ingredients until completely smooth. Serve immediately, garnished with cucumber and lime.

Salmon Sushi

nori
1 cup cooked rice
1/2 cup thinly sliced smoked salmon
1/2 small carrot, peeled and cut into thin strips
1 small cucumber, sliced into thin strips

Jellyroll fashion, roll up the ingredients in the following order.
Place the dried seaweed on top of a bamboo mat. Top with a thin layer of rice, followed by the samon and finally 2 strips each of carrot and cucumber for each roll. Roll tightly and slice into 4 pinwheels

Mushrooms with garlic and butter

1 kg mushrooms
1 onion, finely chopped
4 cloves garlic, crushed
1 tablespoon olive oil
1 tablespoon butter
pinch salt
pinch pepper
1/2 cup vegetable stock

Wipe and roughly chop mushrooms. Heat butter and oil in a large saucepan. Add garlic and onions to oil and cook over medium heat until soft but not brown. Add mushrooms and cover. Cook over low heat for a further 8-10 minutes or until mushrooms have softened. Blend together until desired consistency. If necessary add vegetable or chicken stock to create desired consistency. Serve warm or at room temperature.

Chickpea hummus

2/3 cup dried chickpeas (garbanzos), picked over and rinsed, soaked overnight, and drained
3 cups water
2 cloves garlic
1 bay leaf
3/4 teaspoon salt
1 tablespoon olive oil
3/4 cup plus 2 tablespoons sliced green (spring) onion
2 tablespoons sherry vinegar
3 tablespoons chopped fresh cilantro (fresh coriander)
1 teaspoon ground cumin

In a large saucepan over high heat, combine the chickpeas, water, garlic cloves, bay leaf and 1/2 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are very tender, 50 to 60 minutes. Drain and discard the bay leaf, reserving the garlic and 1/2 cup of the cooking liquid.

In a blender or food processor, combine the chickpeas, cooked garlic, olive oil, the 3/4 cup green onion, vinegar, cilantro, cumin and the remaining 1/4 teaspoon salt. Process to puree. Add the reserved cooking liquid, 1 tablespoon at a time, until the mixture has the consistency of a thick spread.

In a small serving bowl, stir together the chickpea mixture and the remaining 2 tablespoons green onion. Serve immediately, or cover and refrigerate until ready to serve. Makes about 1 1/2 cups.

Creamy Chicken and Wild Rice Soup

4 cups chicken broth
2 cups water
2 cooked, boneless chicken breast halves, shredded
1 (4.5 ounce) package quick cooking long grain and wild rice with seasoning packet
1/2 teaspoon salt
1/2 teaspoon ground black pepper
3/4 cup all-purpose flour
1/2 cup butter
2 cups heavy cream

In a large pot over medium heat, combine broth, water and chicken. Bring just to boiling, then stir in rice, reserving seasoning packet. Cover and remove from heat. In a small bowl, combine salt, pepper and flour. In a medium saucepan over medium heat, melt butter. Stir in contents of seasoning packet until mixture is bubbly. Reduce heat to low, then stir in flour mixture by tablespoons, to form a rue. Whisk in cream, a little at a time, until fully incorporated and smooth. Cook until thickened, 5 minutes.Stir cream mixture into broth and rice. Cook over medium heat until heated through, 10 to 15 minutes.

Salmon with Dill

• 1 pound salmon fillets or steaks
• 1/4 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1 teaspoon onion powder
• 1 teaspoon dried dill weed
• 2 tablespoons butter

Preheat oven to 400 degrees F (200 degrees C). Rinse salmon, and arrange in a 9x13 inch baking dish. Sprinkle salt, pepper, onion powder, and dill over the fish. Place pieces of butter evenly over the fish. Bake in preheated oven for 20 to 25 minutes. Salmon is done when it flakes easily with a fork.

Hot Cocoa Mix

1 cup instant nonfat dry milk powder
1 cup sugar
1/2 cup Dutch-process cocoa powder
1/4 cup dried egg whites
1 1/2 tsp. ground cinnamon
1/4 tsp. ground allspice
1/4 tsp. ground clove
1/4 tsp. ground ginger
1/8 tsp. ground black pepper
6” cinnamon sticks (optional) for garnish
Black tea bags

In a mixing bowl, vigorously whisk together the dry milk powder, sugar, cocoa, egg white powder, cinnamon, allspice, clove, ginger, and black pepper, making sure all the tiny clumps are broken up. Spoon the mixture into a jar, and seal tightly.

This mix is intended to be used with 1 percent milk to make hot chocolate, or a tea bag for making chai. If giving this mix as a gift, include instructions for using 1 to 2 teaspoons, according to taste, per serving.

Makes 2 1/2 cups mix.

For chai, brew one tea bag in a cup or mug of hot milk. Remove the tea bag and stir in the mix. Add a cinnamon stick as a stirrer, if desired.

For hot chocolate, place the mix in a mug and gradually stir in hot milk. Add a cinnamon stick as a stirrer, if desired, or 2-3 drops of vanilla extract, or 1 drop of almond extract.

For Hot Mocha, mix 1/4 teaspoon instant espresso into the Hot Chocolate.

Pumpkin-Orange Muffins

Canola oil spray
1 egg
1/2 cup skim milk
1/2 cup canned pumpkin
1/4 cup canola oil
1 tsp. dried grated orange zest
1 1/2 cups unbleached flour
1/2 cup sugar
1 tsp. baking powder
1 tsp. cinnamon
3/4 tsp. nutmeg
1/4 tsp. salt

Preheat oven to 375 degrees. Spray muffin tin lightly with spray oil.

In a medium bowl, beat egg, milk, pumpkin, oil and grated orange zest, mixing well.

In a separate bowl, mix together dry ingredients. Mix into pumpkin mixture.

Spoon batter into greased muffin tin, filling each 1/2 to 2/3 full, and bake until pick inserted in middle of muffin comes out clean, about 20 to 25 minutes.

Remove from oven and set on wire rack to cool, about 5-10 minutes. Remove muffins and allow to cool completely on rack. Serve immediately or store in plastic bag or other sealed container, but do not refrigerate. (If making more than one batch, extras can be frozen.)

Lemon Jelly Roll Cake

1 cup artificial sweetener
1/3 cup water
1 teaspoon baking powder
3 eggs, beaten until lemon colored and light
3/4 cup flour
1 teaspoon vanilla
3/4 cup artificial sweetener

1 teaspoon margarine
3/4 cup water
1/3 cup lemon juice
1 teaspoon lemon peel
3 tablespoons cornstarch
2 cup powdered sugar
2 teaspoon margarine
2 tablespoons lemon juice
1 teaspoon lemon extract

Preheat oven to 400 degrees. Line jelly roll pan with foil and spray with vegetable spray. Beat eggs at high speed until thick and lemon colored (about 5 minutes). Slow mixer speed and very gradually add 1 cup artificial sweetener, blending until well-dissolved. Add 1/3 cup water and vanilla and continue to mix on low speed. Add flour and baking powder very gradually until mixed. Batter will be slightly foamy. Pour into jelly roll pan and bake for about 15 minutes. Invert pan onto a kitchen towel that has been sprinkled with powdered sugar. Roll up towel jelly roll fashion and cool.

Broccoli and Cauliflower Salad

1 bunch broccoli, broken into small pieces
1 head cauliflower, broken into small pieces
1 small onion, chopped
3 carrots, shredded
3 slices turkey bacon, cooked and crumbled
3/4 cup raisins


Dressing:
3/4 cup low-fat mayonaisse
1/2 cup sugar
2 tablespoons vinegar

Mix the dressing ingredients together and set aside. In a large bowl, combine the broccoli, cauliflower, onion, carrots, bacon and raisins. Pour dressing over the vegetables and toss. Let sit overnight.

Broccoli and Cauliflower Salad

1 bunch broccoli, broken into small pieces
1 head cauliflower, broken into small pieces
1 small onion, chopped
3 carrots, shredded
3 slices turkey bacon, cooked and crumbled
3/4 cup raisins


Dressing:
3/4 cup low-fat mayonaisse
1/2 cup sugar
2 tablespoons vinegar

Mix the dressing ingredients together and set aside. In a large bowl, combine the broccoli, cauliflower, onion, carrots, bacon and raisins. Pour dressing over the vegetables and toss. Let sit overnight.

Salmon Cakes with Creamed Peas

1 cup dry mashed potatoes flakes
1 can salmon (15-ounce), drained and flaked
1/4 cup reserved salmon liquid
1/4 cup onion, finely chopped
2 tablespoons lemon juice
1/4 teaspoon black pepper
1/2 cup egg beaters
1 tablespoon fat-free margarine
1 tablespoon all-purpose flour
1/2 teaspoon dill weed
1/4 teaspoon salt
3/4 cup non-fat skim milk
1 can sweet peas(15 1/2-ounce), drained

Preheat oven to 350 degrees. Spray 8 muffin cups with non-stick cooking spray.
Salmon cakes: Combine salmon, potato flakes, onion, lemon juice, pepper and eggs; mix well. Press firmly into muffin cups. Bake 30 to 35 minutes.

Creamed Peas: In a medium saucepan, melt margarine. Stir in flour dill, salt and pepper to taste Cook until smooth and bubbly. Gradually add milk and reserved salmon liquid. Cook until mixture boils and thickens, stirring constantly. Stir in peas and heat until hot. Serve over salmon cakes.

Tex-Mex stove Top Casserole

1 can of tuna

250g pasta noodles

½ cup sour cream

½ tsp black pepper

½ tsp salt

1 tsp paprika

1 cup cooked kidney beans

½ cup each of canned or frozen corn, green beans, and peas

2 tsp extra virgin olive oil

hot pepper (optional and to taste)

Cook noodles according to directions on package. Drain thoroughly and then add extra virgin olive oil (this prevents the noodles from drying out and sticking together).

Cover and allow to chill about 1 hour in the refrigerator (this is also optional, but I prefer mine to be cool, though you can serve this as a hot meal as well)

In a large bowl, mix together remaining ingredients. Stir until evenly mixed and coated with sour cream. Add noodles to mixture and toss.

Baked Eggplant

1 eggplant peeled and sliced into rounds
1 T olive oil
1 t dried oregano
1 t dried parsley
1\2 t cayenne pepper
bread crumbs

Rub eggplant with olive oil and also oil a cookie sheet.
Mix bread crumbs with the herbs and coat the eggplant with it
Lay on the cookie sheet and bake at 400 degrees F until brown.
Turn at least once

Baked Asparagus

1 lb. fresh asparagus
2 tsp. olive oil
2 garlic cloves, minced
Salt and freshly ground black pepper, to taste
Lemon wedges, as garnish

Preheat oven to 500 degrees. Rinse asparagus and break off tough ends.

In shallow roasting pan, place asparagus and coat with oil. Sprinkle with garlic and salt and pepper, to taste.

Roast uncovered for 6-8 minutes (depending on width of spears), shaking pan occasionally. Serve with lemon wedges.

Penne Pasta with Tuna

1 small eggplant (1-1 1/4 lbs.)
8 oz. penne pasta
Spray olive oil
1 small red onion, finely chopped (1/2 cup)
4 medium tomatoes, seeded and chopped
1 can (6 oz.) water-packed solid tuna, drained well
2 Tbsp. chopped green olives
2 Tbsp. capers, rinsed, drained and coarsely chopped
2 Tbsp. chopped fresh basil
2 Tbsp. chopped flat-leaf parsley
Salt and freshly ground black pepper, to taste
1/4 cup toasted breadcrumbs (optional)

Preheat oven to 375 degrees. Cut eggplant vertically into 3/4-inch slices. Trim away peel and cut flesh into 3/4-inch cubes. Arrange eggplant in a single layer on a non-stick baking sheet. Coat pieces well with olive oil spray. Bake 15 minutes or until eggplant is soft but holds its shape, stirring once to turn cubes. Cook pasta in a large pot of water, simmering until just tender. heat oil in a large, nonstick skillet over medium heat. Add eggplant, onion and tomatoes. Stirring occasionally with a wooden spoon, cook until tomatoes soften, about 5 minutes. Add tuna, mixing pieces into the sauce. Add olives, capers, basil and parsley. Cook just until evenly heated through. Season to taste with salt and pepper. Drain cooked pasta, but leave some water still clinging to it. Immediately add it to the sauce. Stir to combine well. Serve immediately, if desired with a bowl of breadcrumbs to sprinkle over the pasta in place of cheese.

Sesame Spinach

3 lbs. fresh spinach, preferably baby spinach leaves
1 Tbsp. sesame seeds
1 tsp. toasted sesame oil
2 garlic cloves, minced
Salt and freshly ground black pepper, to taste

Rinse spinach well and discard stems. Heat skillet and add spinach with water still clinging to leaves. Cover and cook over medium-high heat for 2 minutes. Uncover and cook 2 more minutes until wilted, stirring often. Drain in colander. Squeeze out excess water.

In small pan, place sesame seeds. Toast over medium heat for 1-2 minutes (keep them moving) until seeds are lightly brown. Set aside.

In skillet, heat sesame oil over medium heat. Add garlic and sauté for 30 seconds. Add spinach, sesame seeds and salt and pepper, to taste. Cook 1 minute. Serve.

Patriotic Salad

2 Tbsp. raspberry-flavored or blueberry- flavored vinegar
1/4 cup fat-free, reduced-sodium chicken broth
2 Tbsp. extra virgin olive oil
1 tsp. mild-flavored honey
1/2 tsp. fresh mint leaves, finely minced
1 cup each of fresh blueberries and strawberries
8 cups torn, mixed salad greens
2 oz. crumbled reduced-fat feta cheese

To make the vinaigrette, place in a blender the vinegar, broth, oil, honey, mint and 1/4 cup of blueberries. Blend at low speed just until emulsified. Transfer to a jar with a tight lid and refrigerate until needed. Store chilled, vinaigrette will keep up to 2 to 3 days.

Just before serving time, toss mixed greens, remaining blueberries, and strawberries in a large bowl. Shake vinaigrette until thoroughly re-blended, drizzle over salad and toss lightly. Sprinkle crumbled feta over top and serve.

This is a wonderful meal to serve on Independence Day and other patriotic holidays

8 cups torn, mixed salad greens
2 oz. crumbled reduced-fat feta cheese

To make the vinaigrette, place in a blender the vinegar, broth, oil, honey, mint and 10 blueberries. Blend at low speed just until emulsified. Transfer to a jar with a tight lid and refrigerate until needed. Store chilled, vinaigrette will keep up to 2 to 3 days.

Just before serving time, toss mixed greens and remaining blueberries in a large bowl. Shake vinaigrette until thoroughly re-blended, drizzle over salad and toss lightly. Sprinkle crumbled feta over top and serve.

Fruit Wraps

1 tortilla, preferably whole wheat
2 tsp. "fruit only" strawberry preserves
2 Tbsp. reduced fat ricotta cheese
1/3 - 1/2 cup sliced fresh strawberries
2 Tbsp. sliced almonds, toasted On at surface, spread preserves on tortilla. Top with ricotta cheese. Carefully top with sliced fruit. Sprinkle with sliced almonds. Starting from one end, roll tightly.

May substitute strawberry preserves and strawberries for your favorite fruit mix.
Also try to mix and match: strawberry preserves with blueberries is simply scrumptous.
this works as a breakfast or as a snack.

Oatmeal Pancakes

1/2 cup quick-cooking (not instant) rolled oats
2 1/2 cups low-fat milk
1 cup whole-wheat flour
3/4 cup unbleached all-purpose flour
1 Tbsp. sugar
1 Tbsp. baking powder
1/2 tsp. salt
1/4 tsp. cinnamon
1/4 tsp. nutmeg
3 medium eggs
1 tsp. vanilla extract
Canola oil spray

In a medium bowl, combine oats and milk. Stir to blend and set aside.

In a large bowl, combine flours, sugar, baking powder, salt, cinnamon and nutmeg. Blend well.

Add eggs and vanilla to oat mixture, stir to blend and add to dry mixture. Stir just until all ingredients are moist. Do not over mix.

Spray large frying pan with oil spray and preheat over medium heat.

Use 1/4 cup batter for each pancake. Turn when bubbles appear on the surface and bottom is browned.

Seafood Risotto

2 Tbsp. butter or trans-fat-free spread
1 small red onion, finely chopped
1 1/2 cups Arborio rice
3 Tbsp. fresh lemon juice
3 cups fat-free, reduced-sodium chicken broth
8 thin asparagus, cut in 1-inch pieces
1/2 lb. medium shrimp, shelled and halved lengthwise
1/2 lb. mussels, rinsed and drained, for garnish
Salt and freshly ground white pepper
1/ 4 cup freshly grated Grana or Parmesan cheese

Preheat the oven to 450 degrees. In a deep, oven-proof skillet, melt the butter over medium-high heat. Add the onion and rice. Stir until onion is translucent and rice is opaque, about 2 minutes. Add the lemon juice and cook until evaporated, stirring constantly. Pour in the broth and 1 cup water. Remove from heat.

Cover with a large sheet of foil, pressing it down to touch the surface of the liquid. Seal the foil around the rim of the pan. Cover pan with a tight lid. Bake the risotto 25 minutes.

Meanwhile, boil 1 cup water in a medium saucepan. Add the asparagus and cook 2 minutes. Transfer the asparagus to a bowl. Add the shrimp to the pot. When pink and curled, add them to the bowl. Place the mussels in the pot, cover and cook until opened, about 2 minutes. Drain and set aside.

Remove the risotto from the oven and place it on top of the stove. Slowly peel off the foil, starting from the side furthest from you. Mix in the cheese, asparagus and shrimp.(Use oven mitts to prevent steam burns.) Season to taste with salt and pepper. Serve in shallow soup bowls or plates, using the mussels as garnish.

Apple Crisp

Canola oil cooking spray
4 Granny Smith apples, cored and cut into thin slices or bite-size pieces
1/2 cup raisins
3 Tbsp. apple juice
1/4 cup whole wheat flour
1/4 cup old-fashioned rolled oats
1/4 cup brown sugar
3/4 tsp. ground cinnamon
3/4 tsp. ground nutmeg
3/4 Tbsp. cold butter, cut into small pieces

Preheat oven to 375 degrees. Coat 8-inch square baking dish with cooking spray.

Combine apples, raisins and apple juice in bowl, toss well and set aside. In another bowl, combine flour, rolled oats, brown sugar, cinnamon and nutmeg. With pastry blender or knife and fork, cut in butter until mixture resembles coarse meal.

Transfer apple mixture to baking dish. Sprinkle flour mixture evenly over surface. Lightly coat top with cooking spray.

Cover and bake 30 minutes. Uncover and bake for 20 minutes more or until apples are tender. Remove from oven and let stand on wire rack at least 20 minutes. Cut into squares and serve warm or at room temperature.