|
 Apple
Walnut Cake
This apple cake uses fresh apples, walnuts,and optional raisins.
It is a 9 x 9-inch cake,so it makes enough for a crowd.
1 1/2 cups all-purpose flour
1/2 cup granulated white sugar
1/2 teaspoon salt
1/4 teaspoon baking powder
1/2 cup vegetable oil
2 medium eggs
1 teaspoons pure vanilla extract
1 1/2 cups chopped baking apples (Granny Smith, Rome, McIntosh, Jonathan,
Winesap)
1/2 cup chopped walnuts
1/2 cup raisins, soaked in hot water for 15 minutes, drained, and patted dry
- optional
1. Preheat oven to 325 F.
Grease a 9 inch square baking pan.
2. Whisk together flour, salt, and baking powder. Set aside.
3. Place oil, sugar, eggs, and vanilla in a large bowl. Beat on low
speed until combined. Add flour mixture, and beat just until combined. Fold
in apples, walnuts, and optional raisins.
4. Pour into prepared pan and bake for 50 to 60 minutes until cake
tests done with a toothpick. 12 servings
Peach Yogurt Parfait
1 cup vanilla yogurt
2 small peaches, pitted,
peeled, and diced
1/8 tsp. cinnamon
2 tsp. honey
8 graham crackers, crushed
Preparation:
1. In a bowl, mix together the yogurt,
peaches, honey,
and cinnamon.( You can use fruit of your choice)
2. Cover and refrigerate to chill thoroughly.
3. To serve, prepare 4 parfait glasses. Into each parfait
glass, alternate layers of yogurt mixture with graham
cracker crumbs, beginning with yogurt.
Strawberry/Spinach Salad
 1
bunch spinach, rinsed and torn into bite-size
pieces
1 C. sliced strawberries
1/4 C. mandarin oranges
sliced almonds to taste
1/4 C. vegetable or olive oil
1/2 C. white wine vinegar
1/4 C. white sugar
1/8 tsp. paprika
1T. sesame seeds
1/2 tsp. poppy seeds
1. In a
large bowl, toss together the spinach, oranges and strawberries.
2.
In a medium bowl, whisk together the oil, vinegar, sugar, paprika, sesame
seeds, and poppy seeds. Pour over the spinach and strawberries and nuts.
Toss to coat.
Low Sodium
French Fries
A shortcut version of home fries that are every bit as good
as the one at the local, greasy-spoon diner.
1 large potato (Idaho or sweet)
1/4 c onion, chopped
1 T unsalted butter
1/8 tsp. black pepper
1. Microwave potatoes on high until soft through.
2. While potatoes are cooking, sauté onions in butter over medium
heat.
3. Add potatoes, breaking up into bite-sized pieces. Cook until
potatoes start to brown. Sprinkle with pepper.
Yield: 2 servings. Sodium: 9 mg per serving
"Heart"y Chicken Soup
1 tsp. olive oil
3/4 cup chopped onion
3/4 cup chopped carrot
1/2 stalk celery, slice thin
1 small garlic clove, minced
8 ounces boneless, skinless chicken breasts, all fat
discarded, cubed
1 14.5-ounce can fat-free, low-sodium chicken broth
1/8 tsp. red pepper flakes
3 T.chopped basil
2 T. uncooked quick-cooking brown rice
1/4 tsp. salt or salt substitute
1/4 cup shredded fat-free or part-skim mozzarella cheese
2 tsp. grated Parmesan
1. Sauté onion, carrot, celery and
garlic for 4 minutes in a large sauce pan. Stir in the chicken, cook 15
seconds, stir constantly.
2. Add broth, rice, and pepper. Increase the heat and bring to a
boil. Reduce the heat and simmer, covered, for 10 minutes. Remove from the
heat.
3. Stir in the basil and salt.
Serve. Add cheese as topping. Serves 4; 1 cup per serving
Banana Nut Bread
 1-1/2
cups whole wheat flour
1-1/2 cups ripe, mashed bananas (3 large)
1/2 cup nut pieces
1/2 cup honey
1/4 cup butter or margarine
2 eggs
1/2 tsp. salt
2 tsp. baking powder
1/4 cup light vegetable oil
Optional:
1/2 cup dates or apricots, chopped
1. Mix all dry ingredients together. Mash the
ripe bananas. Cream the honey and butter or
margarine and blend in the bananas.
2. Preheat the oven to 350 degrees. Grease/flour a 4" x 8" loaf pan.
3. Little by little fold the dry mixture, honey mix, and beaten eggs
together in a bowl. Pour
into the pan and level the batter.
4. Bake 70 minutes or longer until the crust is golden brown and a toothpick
comes out
dry. Store the wrapped bread in the cupboard for a few
days to develop a richer flavor.
Nut and Fruit Coleslaw
1 (8 ounce) can sliced pineapple, drained with juice reserved
2 T. lemon juice
1 banana, sliced
3 Cups shredded cabbage
1 Cup sliced, diagonally cut celery
1/2 tsp. salt
1/4 cup raisins
11 oz. can mandarin oranges, drained
1/2 cup chopped nuts
1 (8 ounce) container orange-flavored yogurt
1 . Combine 2 T.
pineapple juice with lemon juice. Toss with banana and pineapple (cut into
thin strips).
2. Add oranges, nuts and raisins. Toss to combine.
3. Blend yogurt with salt and add to cabbage and celery.
4. Toss lightly, cover and refrigerate until thoroughly chilled.
Fresh Tomato Salad
1 lb. tomatoes, sliced
3 oz. mozzarella cheese, cut in 1/2 inch chunks
1/2 cup cucumber chunks(optional)
1/4 tsp. salt
2 T. fresh, chopped basil
1 T. extra-virgin olive oil
Pepper to taste
Toss fresh tomatoes with other ingredients. While this salad is more
flavorful if not refrigerated, you should refrigerate leftovers.
Calories: 170 each serving
Beans with Ham and Apples
4 cups cooked white beans, drained (reserve 1 cup bean
liquid)
1 small onion, peeled and stuck with three whole cloves
1/2 pound lean turkey ham, cut into ½ inch pieces
1 cup apple juice
2 T mustard
1 T catsup
1-1/2 T brown sugar
1 tsp lemon juice
1/4 tsp pepper|
3 drops Tabasco sauce
1 tart green apple, peeled and thinly sliced
1. Preheat oven to 350 degrees. Put beans in
2 1/2 cup oven proof casserole or bean pot. Place onion in center.
2. Mix remaining ingredients including bean juice and stir into beans.
3. Cover and bake for 30 minutes. Remove cover, stir gently and bake for 30
more minutes. Remove onion
and serve.
Easy
Trail Mix
Reeses Pieces or
M&M's
Chocolate, peanut butter or butterscotch chips
Shelled sunflower seeds
Dried fruit(your choice)
Nuts(your choice)
Favorite cereal(O's, Chex, frosted styles, etc.)
Coconut
Sesame seeds
Golden raisins
Wheat germ
Yogurt covered nuts
Fish-shaped crackers
Pretzel sticks
Banana chips
Mix 1/2 to 1 cup of four or more of these ingredients. Store in zip-lock
bags or storage containers in a cool place.
Light
Pumpkin Pie
This pumpkin pie saves 100 calories per slice from the traditional
version and it tastes identical!
1 cup ginger snaps (about 16 cookies)
16 oz can pumpkin
½ cup egg whites (about 4)
½ cup sugar
2 tsp pumpkin pie spice( or a combination of
1.25 tsp cinnamon, ½ tsp ginger, ¼ tsp cloves)
12 oz can evaporated skim milk
1. Preheat the oven to 350°. Lightly spray a 9" glass pie pan with
vegetable cooking spray
2. Grind the cookies in a food processor. Pat the cookie crumbs into the
bottom of the pan evenly.
3. Mix the rest of the ingredients in a medium-sized mixing bowl. Pour
into the crust and bake until knife inserted in center comes out clean,
about 45 minutes. Store in the refrigerator.
4. Allow to cool and slice in 8 wedges. Optional: serve
each wedge with fat free whipped cream. Serves 8.
Each slice: 165 calories, 1.5 g fat, .5 g saturated fat, 1.5 mg
cholesterol, 170 mg sodium, 32 g carbohydrate, 2 g fiber, 6 g protein.
Diabetic exchange: 2 bread.
Banana
Snack Bars
¾ cup applesauce
¾ cup brown sugar
1 egg
½ t. ground cinnamon
1½ cups mashed ripe bananas
4 cups uncooked oatmeal
½ cup dried fruit (such as cranberries,raisins, or apricots)
½ cup chopped walnuts or pecans (optional)
1. Preheat oven to 350. Lightly coat a 9 x 13 baking pan with non-stick
cooking spray.
2. In large bowl, mix all the ingredients in the order listed.
3. Turn batter into prepared pan and bake 30 to 35 minutes. Cool
completely. Cut into 12 bars.
4. Slip each Banana Breakfast Bar into a small plastic bag, seal and
freeze.
Take out the night before for a ready to eat breakfast with an orange and
glass of milk or container of yogurt, also good for an easy to pack snack.
Serving size 1 bar. Total Cal: 232, fat cal:
49, saturated fat: .8g, unsaturated fat: 4g, protein: 6g, carbohydrate:
42.5g, fiber: 4g, sodium: 16mg, cholesterol: 17mg
Blueberry/Apple Crisp
4 apples (Mcintosh, Jonathan and Cortland are good for cooking)
2 cups blueberries
1/3 cup whole wheat flour
1 cup regular rolled oats
1 tsp cinnamon
1/2 cup brown sugar
4 T. canola oil(or veg oil)
1) Preheat oven to 350 degrees. Spray an 8x8" or 9x9" dish with
cooking spray or rub with butter.
2) Wash, core and chop apples. No need to peel them. Put in cooking
dish with blueberries.
3) In another small bowl, mix flour, oats, sugar and oil until
crumbly. Spread evenly over fruit.
4) Bake at 350 degrees for about 40 minutes or until bubbly.
Serve as is, or with low-fat frozen yogurt.
Tossed Orange Salad
2 cups mixed salad greens
1/2 cup sliced strawberries
1 small can mandarin orange sections,
drained
1/4 of small red onion, sliced
2 T. vegetable oil
1/4 t.
shredded orange peel
2 T orange juice
1 T
cider vinegar
1/2 t. granulated sugar
1. Toss salad greens, strawberries, orange sections and red onion in large
salad bowl.
2. For the dressing, combine vegetable oil, orange peel, orange juice,
vinegar and sugar in screw-top jar. Cover and shake well. Pour over salad
greens mixture, tossing to coat. Serves 2-3 people.
Dark Chocolate Pralines
1 1/2 cups sugar
1/4 tsp salt
1/3 cup water
1/2 tsp. vinegar
3 T. corn syrup
8 oz. dark chocolate, broken in small pieces
3/4 cup broken pecans
1) In a medium saucepan mix sugar, salt, water, corn
syrup and vinegar.
2) Bring to a boil while stirring constantly. Lower
the heat and allow to boil 3 minutes without stirring.
3) Remove from the heat and allow to rest 4 to 5
minutes.
4) Add the chocolate, stir until melted, add the
pecans and stir again.
5) Using a measuring spoon, drop mixture by the
tablespoonful onto a foil-lined cookie sheet. Work quickly
as mixture sets easily.
6) Refrigerate for about 30 minutes or until
completely set.
7) Remove from foil paper using a plastic or rubber
spatula. Store in refrigerator in lightly packed container.
Makes about 20 pralines.
Whole Wheat Pita Pizza
2 whole wheat pitas(6-7")
6 oz pizza sauce
3 oz part-skim
mozzarella cheese
1 cup chopped vegetables (your choice)
Drizzle of olive oil
1)
Preheat oven to 350 F. Spread half the sauce on each pita.
2) Top with cheese, divide between the two pizzas and
then add vegetables. Drizzle with oil.
3) Bake at 350 F for 15 minutes on a pizza pan or
cookie sheet.
You can add small bits of chicken, turkey sausage or
hamburger for variety. Makes 2 serving
Easy Turkey(Chicken) Ring
1 package crescent rolls
2 cups turkey or chicken(cooked)
1/2 cup mayonnaise
1 1/2 cups shredded Swiss
1/2 t. pepper
1 T. Dijon mustard
1/4 cup dried cranberries
1 egg white
1. Make small circle
with rolls on a cookie sheet with wide ends in middle and points facing out.
Flatten with finger tips or rolling pin.
2. Mix ingredients(xcept
egg) together and spoon onto dough.
3. Pull up pointed ends
of rolls and wrap over top. Use a little water to seal edges Filling will
show on top. Baste top with an egg white. Bake 20 minutes or until golden in
a 375 degree oven
 Banana
Nut Oatmeal
1 cup fat free
skim or 1% low-fat milk
2 packets instant oatmeal
1/2 ripe banana, mashed
1. In a small bowl, combine milk and oatmeal. Microwave on
high for one to two minutes
until steaming hot, but not boiling.
2. Stir until creamy. Stir in mashed banana. Add nuts and serve. You can add
other fruits,
brown sugar to taste. or use a flavored oatmeal for an extra
kick.
Nutritional Info: Calories-370;
fat-2.5 g; Saturated fat-0; Sodium-5mg; calcium-25% of
daily value;
Protein-17 g.
Pumpkin
Cupcakes(September 2000)
1 1/2 cup whole wheat flour
1 cup all-purpose flour
3/4 cup sugar
2 T. baking powder
2 tsp. ground cinnamon
1/2 tsp. ground nutmeg |
1/4 tsp. salt
1/2 cup oil
1 cup skim milk
3 eggs, slightly beaten
1 cup canned pumpkin
3/4 cup chopped raisins
1 T. vanilla |
1. Preheat oven to 350 . Place 24 paper baking cups in muffin tins.
2. Mix dry ingredients thoroughly.
3.Mix remaining ingredients and add moist to dry. Stir until dry ingredients are barely
moistened.
4. Fill cups 2/3rds full.
5. Bake about 20 minutes or until toothpick inserted in center comes out clean.
6. Remove from muffin tins and cool on rack. Freeze extras.(return to top)
Squash Bread
(Oct 1999)
1/2 cups flour
2 t. cinnamon
1 t. baking powder
1/4 t. salt
1/2 t. baking soda
2 eggs
3/5 cup sugar |
1/2 cup oil
2 t. vanilla
1 1/3 cups squash (coarsely shredded,
Lightly packed) |
1. Preheat oven to 350. Grease a 9 by 5 by 3-inch loaf
pan.
2. Mix dry ingredients except sugar thoroughly.
3. Beat egss until frothy. Add sugar, oil and vanilla. Beat until lemon colored about 3
minutes. Stir in squash.
4. Add dry ingredients. Mix just until dry ingredients are moistened.
5. Bake 40 minutes or until toothpick inserted in center of loaf
comes out clean. Cool on rack. Remove from pan after 10 minutes. 150
calories per slice.
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Hamburger Magic(Sept 99)
- Cut the cooking time for meatloaf. Shape meat mixture into small
individual loaves, or bake the mixture in muffin pans.
- To lower fat, use lean ground beef or ground turkey.
- Make meatballs the easy way. Shape meat mixture into a log and cut off slices to
roll into balls. Or pat meat mixture into a rectangle and cut meat into cubes to shape as
1 ½-inch balls. Place meatballs on a 15 X 10 X 1 inch baking pan. Bake in 350 degree oven
for about 30 minutes. Drain well.
- Use some of the meatballs with tomato sauce over pasta.
Another meal could be created by combining meatballs with a sweet and sour sauce, or brown
gravy, over rice. Freeze the rest for later.
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Corn
Chowder (Oct 02)
2 tablespoons butter
1 pint water
3 T chopped onion
2 large potatoes--peeled and diced
2 cups corn kernels--fresh if possible
salt and pepper to taste
1. Melt butter in soup kettle and saute onion
until limp.
2. Add potatoes and water to kettle, season with salt and pepper,
and bring to a boil.
3. Simmer over medium heat until potatoes are tender, about 30-40
minutes.
4. Add corn and cream. Heat, stirring frequently, for10 minutes. Serving
Size : 6 Preparation Time :1 hour
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Egg
Frittata(April 2000)
2/3 cup water
1/4 cup cottage cheese
2 T. teriyaki sauce
2 eggs
1/2 cup quick-cooking
brown rice
1 cup frozen vegetable blend
1. In 8-10 inch skillet
bring water and rice to boil.
Reduce heat, cover and simmer until water is absorbed.
2. Stir in vegetables or your choice and cheese. In
a small bowl beat together eggs and sauce.
3. Pour over rice mix. Cook over low heat until eggs are almost set. Cover and
let stand about five minutes. Slide from pan and cut in wedges.
This frittata is a
complete meal from the food pyramid with grain, vegetable, milk and meat group items.
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Calcium Counter
(August 1999)
400 mg
3 1/2 sardines with bones
8 oz. plain, low-fat yogurt300 mg.
1 cup milk(any kind)
1 cup buttermilk
8 oz. plain, whole milk or
fruit-flavored, low-fat yogurt
1 cup baked custard200 mg.
1/4 cup instant, non-fat milk
1 oz. cheese
1 cup ice cream or ice milk
|
100 mg.
3/4 cup cottage cheese
3 1/2 oz oysters or shrimp
1/2 cup cooked turnip or collard greens
1 1/3 cup cooked, northern, navy or pinto beans
50 mg.
1 cup cooked broccoli, kale or mustard greens
1 cup cooked lima or black beans
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|
Latkes(Pancakes)December
2001
4 eggs
1/3 cup flour
1 1/2 t. instant minced
onions
1/4 t. baking pwd.
3 cups frozen southern- style hash browns, thawed1. In medium bowl, beat all ingredients except
potatoes. Stir in potatoes.
2. For each pancake, pour 1/2 cup batter onto hot, well greased skillet or
griddle.
3. Cook until both sides are golden brown. Serve with applesauce or sour
cream..
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Fruit Spread(Nov/Dec1999)
1/2 cup margarine, softened to room
temperature
1/4 cup honey
1/4 cup chopped dried fruit (your
choice)
2 T. chopped nuts
1/2 t. grated orange peel
Combine all ingredients. Mix well.
Makes about 3/4 cup.
Great fruit dip or use to spread on English muffins, waffles or hot biscuits.
(return to top)
Oatmeal
and Fruit Bars
2 t. vanilla
1-1/2 cups all-purpose flour
1 t. ground cinnamon
1/2 tsp. salt (optional)
3 cups oats
1 cup diced dried mixed fruit, raisins,
or dried cranberries |
3/4 cup firmly packed brown sugar
1/2 cup granulated sugar
One 8-ounce container vanilla low-fat yogurt|
2 egg whites, lightly beaten
2 T. vegetable oil
2 T. skim milk
1 t. baking soda |
1. Heat oven to 350°F. In large bowl, combine
sugars, yogurt, egg whites, oil, milk and vanilla; mix well.
In medium bowl, combine dry ingredients; mix well. Add to yogurt mixture;
mix well. Stir in oats and fruit.
2. Spread dough onto bottom of un-greased 13x9-inch
baking pan. Bake 28 to 32 minutes or until light golden brown. Cool
completely on wire rack. Cut into bars. Store in an air tight container.
145 calories per bar.
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 Pineapple/Apricot Pie
A high fiber,
easy-to-eat pie
Graham Cracker Crust:
1 cup crushed
graham crackers 3 T. margarine
Filling:
16 oz. can
crushed pineapple 16 oz. can apricot halves
1/2 t. ground cinnamon
1/4 cup sugar
3 T. cornstarch
2 t. lemon juice
1 cup juice from fruit
To make crust:
1. Preheat oven to
375.
2.
Mix cracker crumbs and margarine. Save 1/4 cup for topping.
3.
Press crumb mix into 8-inch pie pan so bottom and sides are completely
covered.
4. Bake until crust is firm, about 5 minutes. Cool.
To make filling:
1. Drain fruit. Save
1 cup juice. Coarsely chop apricots.
2.
Mix sugar, cornstarch and cinnamon sauce pan. Stir in juice. Cook over low
heat, stirring until thickened. Remove from heat. Add fruit and lemon
juice.
3.
Spoon filling into crust. Sprinkle remaining crumbs over filling. Chill
until set.
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Bean/Vegetable
Combo
1/3 cup onion, chopped
1/2 cup carrot, diced
1 bay leaf
1 t. margarine
2 cups cabbage, (1-inch pieces) |
2 t. water
dash of garlic pwd.
1 can navy beans
1 T green pepper, finely chopped
dash of salt and pepper |
1. Stir-fry onion, carrot and bay leaf in hot
fry pan for 5 minutes.
2. Stir in cabbage. Sprinkle with seasonings. Cover and cook until
cabbage is tender but crisp.
3. Add remaining ingredients. Heat to serving temp--about 6 min.
Remove bay leaf. Makes 2 servings of 1 cup each.
(return to top)
HARVEST TURKEY FRUIT STEW
2 cups
apple, peeled and diced
1/2 cup raisins
1/2 cup dried apricots
2 bay leaves
1 cup chicken stock
1. While
turkey is roasting , combine ingredients in sauce pan.
2. Bring to boil, reduce heat and simmer for 15 minutes.
3. Remove from heat. After turkey roasts, add pan juices to fruit stew.
Reheat before serving.(return
to top
Breakfast
Bread Pudding
2 cups low-fat milk
2 eggs
1/3 cup packed brown sugar
3/4 t. vanilla extract
4 cups dry bread cubes |
1/4 salt
1/4 t. ground cinnamon
1 cup low-fat granola
1 can(15 oz) pears halves |
1. In large bowl, combine milk, eggs, sugar,
vanilla and salt. Add bread crumbs.
2. Pour mix into lightly greased 8X8-inch pan. Arrange pears over bread.
Sprinkle with cinnamon and top with granola.
3. Bake a 350 F for 50-60 minutes or until knife inserted near center
comes out clean. Let sit for 5 minutes before serving.
4. Serve warm. Makes 6 servings. 266
calories per serving.(return to top)
Spinach
Salad
Fresh spinach (tear in bite-size pieces)
Lettuce (romaine is good)
Mandarin orange slices
Fresh or dried blueberries(or dried cranberries) |
sliced strawberries
chopped water chestnuts
Nuts(almond slices or walnut pieces
Low fat poppy seed or raspberry vinagrette dressing |
 Arrange spinach and lettuce on plate. Top with fruit and nuts. Put small
amount of dressing in the center of salad. Makes attractive and nutritious
salad that contains, protein, and Vitamins B, C and D and lots of fiber. (return
to top)
Lentil/Vegetable
Soup (Feb
03)
1 cups green lentils
chopped garlic (to taste)
1/2 med. onion (finely chopped)
2T olive oil
2 stalks celery (chopped into 1/2 inch pieces)
2 sliced carrots
2 medium potatoes cut into cubes |
4-5 cups water1 tsp. parsley
1/2 tsp. thyme
1/2 tsp oregano
1T. thyme (finely chopped)
Salt and pepper to taste
1 bay leaf (remove before serving) |
1. Sauté onions and garlic in olive oil over medium heat for
about five minutes or until soft.
2. Add onions and garlic to stock pot with water or stock. Then add
remaining ingredients and simmer, stirring occasionally for at least
1 hour.
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Seasoning
Blends
Try these two quick
recipes to keep on hand to sprinkle on foods for more enjoyment.
Mixed Blend
4 Tablespoons onion powder
4 Tablespoons parsley flakes, crushed
2 Tablespoons garlic powder
2 Tablespoons paprika
1 Tablespoon ground basil
Use in a shaker on the table. Store
extra in tightly
covered glass container. Makes ¾ cup. |
Dessert Spice Blend
2 teaspoons ground cinnamon
2 teaspoons ground nutmeg
1 teaspoon ground ginger
1/2 teaspoon ground allspice
1/2 teaspoon ground cardamom
1/4 teaspoon ground cloves
A spicy treat to use on cakes and cookies or to sprinkle
on
toast. Blend thoroughly. Use in shaker on table and
store
extra in tightly covered glass container. Makes about
1/3 cup.
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|
Sugar
Free
Strawberry Pie
3 T. cornstarch
1 cup of water
1/2 cup of Splenda brand sweetener
1/8 t. salt
3 T water mixed with Splenda substitute
1 small box of sugar-free gelatin. ( Add 1 T.
unflavored gelatin
if watery) |
1 quart fresh strawberries,
rinsed, drained and sliced
Light-style non-dairy whipped
topping (optional) |
 |
Mix water, cornstarch and salt, bring to a boil, stir in Splenda. Cook
until thick. Remove from burner and add gelatin until dissolved. Cool.
Gently stir strawberries in glaze to coat. Pour mix into a cool pie shell.
Chill 1 1/2 hour.
(return to top)
 Rosemary
and Garlic Potatoes
8 baby red potatoes (about 3/4 pounds) cut in 1/2 inch pieces
1T. olive oil
pinch of salt
1 garlic clove, minced
1 t. rosemary, whole leaves
1. Blanch the potatoes in 1 quart of boiling
water for 3 minutes, drain, run under cold water for a few seconds and let
dry.
2. Heat the olive oil in a 12 inch skillet over medium heat.
3. Add the potatoes and salt, stir well. Cook uncovered 30 minutes,
stir occasionally so the potatoes brown.
4. Turn heat to medium-high. Add garlic, rosemary and pepper. Cook
3 minutes, stirring frequently.
Serves 2(return to top)
Oatmeal
Cake
3/4 cups boiling water
1/2 cup quick oats
1/4 cup applesauce
1 1/2 T. margarine
1/2 cup sugar
1/2 cup brown sugar |
3/4 cups flour
1/2 tsp. bkg. soda
1/4 cup egg substitute
1/2 tsp. nutmeg
1 tsp. cinnamon |
 |
Pour boiling water over quick oats, set aside. Cream margarine, sugars and
egg sub. Add oat mix. Add remaining ingredients; stir well. Pour into
greased 8 in square pan and bake at 350 degrees for 20-30 minutes. Ice while
hot.
Icing: Mix together—
3 Tbsp. margarine(melted)
1/4 cup brown sugar
1/4 cup evaporated skim milk
1/4 tsp. vanilla
1/4 cup coconut
1/4 cup chopped nuts(optional )
(return to top)
Pumpkin
Cookies
1/3 cup shortening or unsalted butter, room
temperature
1-1/3 cups sugar
2 eggs
1 cup canned solid-pack pumpkin
1 t .vanilla extract
1 t. lemon juice
1 t. finely grated lemon zest
2-1/2 cups sifted all-purpose flour |
4 t. baking powder1 t. salt
1 cup raisins
1/4 t. ground ginger
1/4 t. ground allspice
1 t. ground nutmeg
1 t. ground cinnamon
1/2 cup chopped nuts |
 |
1. In a large mixing bowl, beat cream shortening and
sugar until light.
2. Beat in the eggs, one at a time, and then add
pumpkin, vanilla, lemon juice, and zest.
3. Sift dry ingredients together and slowly stir into
the cookie batter. Add raisins and nuts.
4. Drop the batter by teaspoonfuls onto lightly
greased cookie sheets. (They spread very little.) Bake in a 400 degree
until lightly browned, 15 to 18 minutes. Cool on wire racks. Yield: 4-1/2
dozen cookies. (return to top)
Tuna Casserole
 1/2 pkg. egg noodles(6 oz)
1 C shredded Cheddar cheese
1 (10.75 ounce) cans condensed cream
of mushroom soup
1/4 (4.5 ounce) can mushrooms
1/2 cup crushed potato chips
2 T. chopped onion
6 oz. tuna, drained
1/2 C frozen green peas
1. Bring a large pot of lightly salted water to a boil. Cook pasta
for 8 to 10 minutes, or until al dente; drain.
2. Preheat oven to 425 degrees F (220 degrees C).
3. In a large bowl, thoroughly mix noodles, onion, 1/2 cup cheese,
peas, tuna, soup and mushrooms. Put in 9x13 inch baking dish. Top with
potato chip crumbs and remaining 1/2 cup cheese. (return to top)
Salmon Patties
Salmon patties are traditional, easy
and quick. The small soft bones in canned salmon should be left in, they add
to the calcium value.
1 16-ounce can salmon
1 egg, beaten
½ cup chopped onion
6-8 saltines, crushed
1 T. margarine or butter
1 T. vegetable oil
1. Drain salmon; add egg, onion, and crackers.
2. Form into hamburger size patties and sauté
in margarine or butter and oil until browned, about five minutes each side.
This makes four servings: each has 207 calories;
28 grams of protein
Chicken/Broccoli Casserole
3/4 lb broccoli
crowns
1 1/2 cups turkey chunks
1 T unsalted butter
2 or 3 onion slices
1/2 cup sliced mushrooms
4 t. flour
3/4 cup turkey broth, heated |
2
T. milk or half-and-half
1/4 cup grated parmesan
sliced almonds(optional)4 t. flour
3/4 cup turkey broth, heated
2 T. milk or half-and-half
1/4 cup grated parmesan
sliced almonds(optional) |
1.
Cook broccoli until tender, drain. Arrange in the bottom of a 9x9
buttered, baking dish. Top with turkey.
2.
In a large skillet, saute onions and mushrooms until brown. Add flour,
cook--stirring for 1 min. Add broth, boil, reduce heat and cook 5 min.
or until thick.
3. Add milk
and 1/2 of cheese, cook 1 min. Season to taste with salt and pepper.
4. Preheat broiler to high. Pour
sauce over turkey. Top with remaining cheese and almonds. Broil for 1
min. or until sauce bubbles and almonds are golden brown.
Swedish Apple
Pie
1 large egg
1/2 cup sugar
1/2 cup whole wheat flour
1 tsp baking powder
1/2 tsp salt
1/2 tsp cinnamon |
1/4 tsp vanilla
3 medium-size
apples, cored & chopped, but not peeled
1 cup chopped nuts (walnuts or pecans are good) |
1) Preheat oven to 350°F. Spray or grease a 10 inch
pie pan.
2) Beat egg thoroughly with a fork, until it forms a ribbon.
3) Add everything else EXCEPT apples and nuts, and mix thoroughly.
4) Add apples and nuts, and mix as well as you can. It’s a very lumpy
mix but mix the best you can! Spoon into the pie plate.
5) Bake at 350°F for 30 minutes or until lightly brown.
 Oven
Fried Chicken
1/3 cup instant oats
1/2 t. garlic powder
1/2 t. onion powder
1/2 t. mustard powder
1/2 t. paprika
1/2 t. dried oregano
1/4 t. dried thyme
1/4 t. salt
1/4 t. pepper
2 (4-ounce) boneless skinless
chicken breast halves
1 T. mustard
1. Preheat oven to 400 degrees F. Coat
baking sheet with cooking spray.
2. In a re-sealable plastic bag, combine oats, garlic powder,
onion powder, mustard powder, paprika, oregano, thyme, salt and pepper.
Mix and set aside.
3. Brush each chicken breast with
mustard. Add chicken to oat mixture with tongs and turn to coat both
sides. Transfer chicken to prepared baking sheet and spray with cooking
spray. Bake 30 minutes, until golden brown and cooked through.
 Slow
Cooker Beef Stew
3/4
pound cubed beef stew meat
1 cup water
1/2 small onion, chopped
1/2 (28 ounce) can crushed tomatoes
1/2 (16 ounce) package frozen mixed vegetables
5 cubes beef bouillon
1 potato, peeled and cubed
1 teaspoon ground black pepper
1-1/2 teaspoons salt
1-1/2 teaspoons dried basil
1. Place beef in a slow
cooker. Pour in water.
2. Stir in onion, tomatoes, mixed vegetables and potatoes.
3. Season with bouillon, pepper, salt and basil.
4. Cook on low 8 hours.
Per
Recipe: Servings: 5; Calories: 306; Total Fat: 15.3g; Cholesterol: 60mg;
Sodium: 1733mg ; Total Carbs: 21.2g
|
