Smackroni1 box Kraft Shells and Velveeta
1 can cream of mushroom soupPrepare macaroni and cheese per package directions. Add cream of
mushroom soup along with cheese.
CHILI-CHEESE DINNER
1 package mac-n-cheese dinner
1 15 oz. can chili with or without beans
2 hot dogs -- sliced
Sour cream
Sliced green onion
Crushed corn chipsPrepare mac-n-cheese according to package directions. Stir in chili and
hot dogs. Heat through. Serve with sour cream, green onion and corn
chips. 4 to 6 servings.
Low-Fat Baked Macaroni & Cheese
8 ounces fat-free cottage cheese 12 oz. fat-free
sour cream
1/2 cup chopped green onion 2 cups fat-free cheese --
grated
1/2 cup evaporated skim milk 2 Egg Beaters
4 cups cooked elbow macaroni Paprika
Salt & pepper to taste 1/4 cup bread
crumbs
Non-Fat cooking sprayPreheat oven to 350. Spray a casserole dish with cooking spray & set
aside. In a blender, mix together, cream cheese & cottage cheese until smooth. Combine blended mixture with cooked macaroni, cheese, milk, chopped onion, and Egg Beaters. Mix well & add salt & pepper to taste. Pour into prepared casserole dish & sprinkle with bread crumbs & paprika.. Spray top with cooking spray. Bake covered for 35 minutes, uncover and bake 5 minutes more.
Tuna Casserole (Ww) low calYield: 2 servings
4 oz CHOPPED ONION
1/2 c SLICED CELERY
1 c MUSHROOMS, OPTIONAL
1 tb MARGARINE
2 tb FLOUR
1/2 ts SALT
1/8 ts PEPPER
1/2 ts DILL WEED
2 c GREEN BEANS, DRAINED *
1 c EVAPORATED MILK, SKIMMED
12 oz CANNED TUNA, DRAINED, FLAKED* SAVE LIQUID FRON BEANS FOR LATER
---------------------------------------------------------
IN A NON-STICK SKILLET COOK ONION, CELERY AND MUSHROOMS
OVER LOW HEAT FOR 5 MINUTES OR UNTIL TENDER. FIRST COVER
SKILLET TO CREATE STEAM THEN UNCOVER TO LIGHTLY BROWN THE
VEGETABLES. SPREAD VEGETABLES IN THE BOTTOM OF A 1 1/2 QUART
CASSEROLE DISH. SET ASIDE. IN THE TOP OF A DOUBLE BOILER
MELT MARGARINE OVER SIMMERING WATER. STIR IN FLOUR AND
SEASONINGS. WHEN FLOUR MIXTURE BECOMES BUBBLY, STIR IN
RESERVED BEAN LIQUID AND MILK. COOK, STIRRING OCCASIONALLY
UNTIL THICKENED. WHILE SAUCE IS COOKING PLACE TUNA
EVENLY OVERVEGETABLES IN CASSEROLE DISH AND TOP WITH DRAINED
GREEN BEANS. POUR THICKENED SAUCE OVER BEANS. BAKE AT 350
DEG. F. FOR 15 MINUTES OR UNTIL HEATED THROUGH. DIVIDE INTO
EQUAL PORTIONS AND SERVE HOT.
Italian Tuna-Noodle CasseroleServes 6
13 ounces canned solid white tuna in water
1 cup celery, chopped
1/2 cup onions, chopped
16 ounces canned tomatoes
6 ounces tomato paste
1/2 cup water
1/2 teaspoon garlic powder
1 teaspoon oregano
1/2 teaspoon dried basil
1/4 teaspoon fennel seeds, Optional
8 ounces noodles
2 tablespoons grated Parmesan cheeseDrain tuna. Use 3 tablespoons of drained oil (if not soybean oil,
substitute a high polyunsaturated oil) to cook celery and onion
until soft. Add tomatoes, tomato paste, water, garlic powder.
oregano, basil, and fennel. Cover and simmer 20 minutes.
Meanwhile cook noodles. Lightly grease 2 quart casserole. Layer
in half of noodles. Top with half of tuna mixture and 1
tablespoon cheese. Repeat with remaining ingredients. Bake for
30 minutes at 350 degrees F.Per serving: 286 calories - 13% calories from fat
Tuna Rice BurgersPreheat oven to 450 degrees.
2 cans of tuna
1 1/3 cups pre-cooked rice
2 tsp. prepared mustard
1/4 tsp. oregano
1 Tbl. chopped onion
2 eggs
1 can condensed cheddar cheese soup
1/4 cup milkFlake tuna with fork. Remove bottom from empty can and set aside to use
later. Add mustard, oregano and onion to tuna. Stir in cooked rice. Add eggs and mix. cover baking sheet with foil. Lightly grease with veg. oil. Take tuna can (or a vegi can), and put enough mixture inside to make about 1/4 thick patty. Push out with a spoon and pat into shape in needed. Repeat until mixture is all gone. Bake for 15 minutes. Serve with cheese sauce made by heating soup and milk together.
Quick Chicken Pie1 whole chicken
4 boiled eggs, sliced
1 1/2 c. chicken broth
1 c. milk
1 can cream of chicken soup
1 stick oleo
1 c. self rising flour
black pepper to tasteBoil chicken tender with a little salt and take off bone. Place in
buttered casserole dish. Top with boiled eggs, sliced. Melt margarine,
stir in flour, put this mixture on top of eggs. Mix milk, soup and
chicken broth. Pour this over casserole. Top with black pepper. (Note:
2 or 3 cups of ham can be substituted for the chicken making a ham and egg pie. Rich but good.)
Chicken and Dumpling
1 whole chicken - cut up with skin
In large pot cover chicken with water and put 3 tablespoons butter in.
Bring to boil. Lower heat and cook for an hour to an hour and a half.
Remove chicken from bone and add back to pot. (You may need
more water) Add 2 or3 boulion cubes.For dumplings
3 1/2 cups flour
milkAdd milk to flour, enough to make it sticky but not runny (I never measure
it) Bring broth and chicken to boil and spoon drop dumplings into broth.
Reduce heat, cover and cook for 10-15 minutes.To make gravy use flour and milk. Cook uncovered about 5-10 minutes or
until thick enough.You can also use canned biscuits, torn into pieces, from the grocery store
for dumplings. You can also add canned vegetables, if you want.
Baked Pizza Sandwich1 pound Lean Ground Beef
15 ounces Tomato Sauce; 1 Can; OR
15 ounces Pizza Sauce; 1 Can
1 teaspoon Oregano Leaves
2 cups Biscuit Baking Mix
1 each Egg; Lg.
2/3 cup Milk
8 ounces Cheese; *
2 ounces Mushrooms;Sliced,Drained; 1 Can
1/4 cup Parmesan Cheese; Grated* Use 1 8-oz package of sliced process American Or mozzarella
cheese.Heat the oven to 400 degrees F.
Cook and stir the meat in a large skillet until brown. Drain off the
excess fat. Stir in half of the tomato sauce and the oregano leaves
into the meat mixture. Heat to boiling then reduce the heat and simmer,
uncovered, for 10 minutes. While the meat mixture is simmering, mix
the baking mix, egg and the milk. Measure out 3/4 cup of the batter and set
aside. Spread the remaining batter in a greased baking pan 9 X 9 X
2-inches. Pour the remaining tomato sauce over the batter, spreading
evenly. Layer 4 slices of the cheese, the meat mixture, the mushrooms
and the remaining cheese on top of the tomato sauce. Spoon the
reserved batter on the top of the cheese. Sprinkle the batter top with
the grated Parmesan cheese and bake, uncovered, until it is golden brown,
20 to 25 minutes. Cool for 5 minutes before cutting into squares and
serving.
Beef And Cheese Pie1 1/4 pounds Ground beef
1/4 each Chopped green bell pepper
1 cup 8 oz. cut green beans
1 cup 8 oz. can crescent rolls
2 cups Shredded cheddar cheese
1/3 tablespoon Cinnamon
1 cup 8 oz tomato sauce & mushrooms
1/4 teaspoon Garlic salt
1 each Egg; slightly beatenPreheat oven to 375 degrees.Fry ground beef,onion and green bell pepper
in a large frying pan.Drain fat.Stir in tomato sauce, beans,and
seasoning.Simmer while preparing crust.Separate crescent rolls into 8
triangles.Place in an ungreased 9" pie pan.Press bottom and sides to
form a crust.Combine egg and 1 cup cheese. Spread over crust, evenly. Spoon hot meat mixture into crust. Sprinkle with remaining cheese.Bake for 20 to 25 minutes.Serves 6.
Burrito Bake1 can refried beans
1 jar Pace Picante Sauce; small
1 cup buttermilk baking mix
1 tomato; chopped
1/4 cup water
1 avocado; sliced
1 pound ground beef
1 cup cheddar cheese, shredded; or more
Sour creamCombine refried beans, Bisquick and water and spread on a greased pie
pan. Brown meat and spread on bean mixture; layer picante, tomatoes,
avocado and cheese on top of meat. Bake 350 for 30 min. Remove from
oven and spread sour cream on top.
California Tamale Pie1 pound lean ground beef
3/4 cup yellow corn meal
1 1/2 cups milk
1 each egg; beaten
1 package chili seasoning mix
1 teaspoon seasoned salt
1 pound can tomatoes; cut up
1 pound whole kernel corn, frozen; drained
2 1/4 ounces can ripe olives; sliced and drained
1 cup cheddar cheese; gratedIn skillet or slow-cooking pot with browning unit, cook meat until
crumbly; drain. In large bowl, mix corn meal, milk, and egg. Add
drained meat, dry chili seasoning mix, seasoned salt, tomatoes, corn, and
olives.Pour into slow-cooking pot. Cover and cook on high for 3 to 4 hours.
Sprinkle cheese over top. Cook another 5 minutes.
Cheese-Beef Casserole Pie1 pound Ground beef
1 small Package cream cheese
1 Can mushroom soup
1 cup Canned corn with pimento
1 package Refrigerated biscuitsBrown ground beef in skillet; drain. Mix all but biscuits. Pour in 2
quart casserole. Top with biscuits. Bake at 350 for about 20 minutes.
Vegetable Fritters (Pakoras)
Pakoras are popular spiced, batter-dipped, deep-fried, vegetables that
make perfect snacks or hors d'oeuvres. Ghee is the preferred medium
for frying pakoras, although you can use nut or vegetable
oil. Serve hot pakoras with your favourite chutney or dip.Try batter-frying various types of vegetables. Cauliflower pakoras are
probably the most popular, but equally delicious are potato rings,
zucchini chunks, spinach leaves, pumpkin slices, eggplant
rings, baby tomatoes, sweet potatoes, red or green pepper slices,
asparagus tips, and artichoke hearts.Cook pakoras slowly to ensure that the batter and the vegetables cook
simultaneously. You needn't precook the vegetables.PREPARATION TIME: 10 minutes
BATTER SITTING TIME: 10-15 minutes
COOKING TIME: 30 minutes
YIELD: 2 dozen large or 3 dozen medium pakoras2/3 cup chickpea flour
2/3 cup plain flour
2/3 cup self-raising flour
21/2 teaspoons salt
2 teaspoons yellow asafoetida powder
11/2 teaspoons turmeric
2 teaspoons cayenne pepper
11/2 teaspoons ground coriander
2 teaspoons green chilies, seeded and finely chopped
about 21/2 cups cold water, or enough to make a smooth batter
bite-sized vegetable pieces of your choice ghee or oil for deep-frying1. Combine the flours, salt, powdered spices, and green chilis in a
bowl. Mix well with a wire whisk.
2. Slowly add cold water while whisking the batter until it achieves the
consistency of medium-light cream. When you dip the vegetable in the
batter, it should be completely coated but neither thick
and heavy nor runny and thin. Have extra flour and water on hand to
adjust the consistency as required. Let the batter sit for 10 to 15 minutes.
3. Heat fresh ghee or oil, to the depth of 6.5-7.5 cm (21/2-3 inches),
in a wok or deep-frying vessel until the temperature reaches about 180
degrees C/345-355 degrees F. Dip 5 or 6 pieces of vegetable in the
batter and, one at a time, carefully slip them into the hot oil.
4. The temperature will fall, but try to maintain it between 173-180
degrees C (345-355 degrees F) throughout the frying. Fry until the
pakoras are golden brown, turning to cook them evenly on all
sides. Remove with a slotted spoon and drain on paper towels. Continue
cooking until all the pakoras are done. Serve immediately or keep warm,
uncovered, in a preheated cool oven for up to 1/2 hour.
Barley Vegetable CasserolePrep: 10 min, Cook: 1:15.
2/3 cup barley
1 cup onion, chopped
1 cup cauliflower florets, chopped into 1/4 inch pieces
1 cup mushrooms, chopped
1 cup carrots, finely shredded
2-1/2 cups vegetable stock
1/4 tsp. garlic powderPreheat oven to 350°F. Place barley and a small amount of water or stock
in a heavy nonstick skillet over medium
heat. Cook 2-3 minutes, stirring frequently, until lightly browned.
Transfer to a casserole dish that has been lightly
coated with cooking spray. Sauté onions 5 minutes in same skillet,
stirring frequently. Combine onions with remaining
vegetables and add to casserole. Combine remaining ingredients in a
bowl. Mix well and stir into casserole. Season
with salt and pepper to taste and mix well. Cover and bake 1-1/4 hours,
until barley is tender and most of the liquid
has been absorbed. Stir several times while baking. Let stand 5 minutes,
mix and serve.Per serving: calories 167, fat 0.7g, 4% calories from fat, cholesterol
0mg, protein 6.1g, carbohydrates 36.3g, fiber
8.7g, sodium 22mg.
Herbed Pasta with Toasted BreadcrumbsPrep: 5 min, Cook: 15 min.
11 ounces linguine or other pasta
1 Tbs. plus 2 tsp. olive oil
2/3 cup seasoned breadcrumbs
2 cloves garlic, minced
1 cup dry white wine or vegetable stock
1-1/3 cups fresh parsley, chopped
1/4 cup plus 3 Tbs. grated Parmesan cheeseCook pasta in boiling salted water until al dente. Drain and set aside,
reserving 1/4 cup of the cooking liquid. Heat 1
Tbs. plus 1 tsp. oil in a heavy nonstick skillet over medium high heat.
Add breadcrumbs and sauté 2 minutes stirring
constantly until golden. Transfer breadcrumbs to a plate and set aside.
Heat remaining oil in same skillet over medium
heat and sauté garlic 30 seconds. Add wine and bring to a boil. Simmer 2
minutes. Add pasta, reserved cooking liquid,
and remaining ingredients, except breadcrumbs, to wine mixture. Toss
until mixture is heated throughout and pasta is
coated. Season with salt and pepper to taste. Serve pasta sprinkled with
breadcrumbs.Per serving: calories 502, fat 11.0g, 21% calories from fat, cholesterol
9mg, protein 17.2g, carbohydrates 73.1g, fiber
4.8g, sodium 342mg.
Italian Vegetable Rice SoupPrep: 5 min, Cook: 10 min.
1 quart plus 2 cups vegetable or chicken stock
2 carrots, peeled and diced
1 zucchini, diced
1 lb. canned Great Northern beans, undrained
1-1/2 cups Uncle Ben's Instant Rice
1 tsp. Italian herb seasoning
1/4 cup grated Parmesan cheeseBring stock and carrots to a boil in a saucepan over high heat. Stir in
next 4 ingredients. Cook about 5 minutes, until
vegetables are just tender. Serve sprinkled with Parmesan.Per serving: calories 333, fat 2.6g, 7% calories from fat, cholesterol
5mg, protein 17.0g, carbohydrates 61.2g, fiber
10.8g, sodium 147mg.
Orzo with VegetablesPrep: 10 min, Cook: 10 min.
1/2 lb. orzo pasta, uncooked
1 cup vegetable stock
1 small zucchini, quartered lengthwise, sliced thin
1 carrot, peeled and diced
1 large onion, diced
1 cup eggplant, peeled and dicedCook orzo according to package directions. Bring vegetable stock to a
boil in a saucepan. Add vegetables and sauté
5-10 minutes, or until tender. Drain orzo and add to vegetables.Per serving: calories 237, fat 1.0g, 4% calories from fat, cholesterol
0mg, protein 8.3g, carbohydrates 48.5g, fiber
4.7g, sodium 20mg.
South of the Border Egg BakePrep: 10 min, Cook: 35 min.
6 eggs, beaten
1/4 cup skim milk
1/4 cup grated Parmesan cheese
1/4 cup Monterey Jack cheese, grated
1-1/2 tsp. olive oil
1 large onion, diced
2 cups canned peeled tomatoes, drained and chopped
3 Tbs. canned chili peppers, chopped (wear rubber gloves)
1 zucchini, halved lengthwise and thinly sliced
8 flour tortillas, warm
1/2 cup salsaPreheat oven to 300°F. Combine first 4 ingredients in a large bowl.
Season with salt and pepper to taste and set aside.
Heat oil in a large heavy nonstick skillet over medium heat. Sauté onion
5 minutes. Add tomatoes and chili peppers and
sauté another 10 minutes, stirring frequently. Add zucchini and sauté 5
minutes or until tender. Transfer vegetables to
egg mixture and combine thoroughly. Pour into a lightly oiled glass pie
plate and bake 15 minutes or until eggs are set.
Do not over cook. Cut into wedges and serve with tortillas and salsa.This recipe serves 4 people. Because this recipe is for a particular
size pan, it adjusts the number of servings only in
multiples of 4.Per serving: calories 444, fat 19.4g, 38% calories from fat, cholesterol
329mg, protein 22.3g, carbohydrates 50.2g,
fiber 4.8g, sodium 797mg.
Baked ZitiIngredients:
1 pkg of Ziti
2 cups Mozzarella
1 container of Ricotta
1 jar of sauce
Spices- Oregano, Parsley
Parmesan CheesePreheat oven to 350 degrees. Cook Ziti according to box directions.
Drain
Pasta. Put back in Pot and mix with about 3/4 cup of sauce. Need a 13 x
9
baking dish. Spray with Pam. Layer bottom with Ziti. Then with 1
container of Ricotta. Try and spread it out evenly. Then 1 cup of
Mozzarella is the next layer. Then 1 cup of sauce. Then put the last
layer of Ziti on top. (I always have remaining Ziti leftover so don't be
surprised) Then top with 1 cup of Sauce. Cook in oven for 20 minutes
covered. Then take out and put remaining 1 cup of Mozzarella on top with
a very generous topping of Parmesan cheese as well as Oregano and Parsley (or other spices that you like). Put back in over for 10 more minutes uncovered. That is it... this recipe can be altered a bit by putting in
different vegetables or meat depending on what you may have on hand or it
can be just plain which is the way I like it. Instead of Ricotta cheese
you can also try Cottage Cheese.
Cheesy Chilanda Casserole1 pound Ground Beef
1 each Med. Bell Pepper; chopped
1 each Clove Garlic; minced
16 ounces Pinto Beans; drained
15 ounces Tomato Sauce
1 cup Picante Sauce; med. hot
1 teaspoon Ground Cumin
1/2 teaspoon Salt
12 each Corn Tortillas
2 cups Shredded Cheese
Lettuce; shredded
Sour Cream
Fresh Tomato; chopped* Cheese may be Monterey Jack or Cheddar.
Brown meat with pepper, onion and garlic; drain.
Add beans, tomato sauce, picante sauce, cumin and
salt. Simmer 15 minutes. Spoon small amount of meat
mixture in 13x9 baking dish. Top with 6 tortillas. Top with
half the remaining meat mixture; sprinkle with cheese,
repeat (except for cheese). Cover tightly with aluminum
foil. Bake at 350°F for 20 minutes. Remove foil and top
with remaining cheese. Bake uncovered for 5 minutes.
Top with lettuce, tomato, sour cream and
additional picante sauce.
Cheesy Meat Loaf17 round cheese crackers
1 small onion; finely chopped
2 tablespoons green pepper; minced
1/4 cup chili sauce
1/2 cup milk
2 each eggs; slightly beaten
3/4 teaspoon salt
1/8 teaspoon pepper
1 1/2 pounds lean ground beefCrush crackers with rolling pin or blender until crumbled. In mixing
bowl, combine crumbs with onion, green pepper, chili sauce, milk, eggs,
salt, and pepper. Mix in ground beef. Form into 6 or 7 inch round
loaf. Place in slow-cooking pot. Cover and cook on low for 6 to 8 hours or
until done, or you can bake at 350°F for 1 to 1 1/2 hrs.
Mexican Goulash1/2 pound Lean ground beef
1/2 cup Onion; chopped
1/4 cup Green pepper; chopped
3 cups Tomato juice; Hunt's No Salt
1 1/2 cups Raw macaroni
1/4 teaspoon Garlic powder
1/4 teaspoon Pepper
1/4 teaspoon Chili powderAdd Macaroni to boiling water and cook for 7 minutes.
Cook the first 3 ingredients in cast-iron skillet until meat is brown
and vegetables are tender. Drain off fat. Add tomato juice, macaroni, and
spices. Simmer until liquid is almost absorbed.
Mexican Casserole1 lb hamburger, cook and drain
1 large onion, chopped
1/2 cup ro-tel tomatoes
1 small can of enchilada sauce
1 cup cream of chicken soup
1 cup cream of celery soup
1 cheddar cheese, shredded
10 corn tortillas, broken upMix all ingredients except the cheese and tortillas. Layer hamburger
mixture with cheese and tortillas ending with cheese on top. Bake at
400 degrees for 20 minutes.
Zesty Chicken BreastsPrep: 5 min, Cook: 15 min.
2 tsp. lemon zest, grated
1 lb. boneless skinless chicken breast halves
1-1/2 tsp. pepper
2 tsp. unsalted butter
2 Tbs. lemon juice
1 Tbs. Worcestershire sauce
1 tsp. Dijon mustard
1 Tbs. parsley, mincedRub equal amounts of lemon zest into each side of chicken breast.
Sprinkle with pepper, pressing with hands to adhere.
Melt butter in a heavy nonstick skillet over medium heat. Sauté chicken
4-5 minutes per side or until golden and
chicken is opaque throughout. Transfer to a platter and keep warm. Add
lemon juice, Worcestershire and mustard to
skillet, stirring with a wooden spoon to deglaze. Serve sauce over
chicken breasts and sprinkle with parsley.Per serving: calories 164, fat 5.0g, 28% calories from fat, cholesterol
77mg, protein 26.6g, carbohydrates 2.2g, fiber
0.3g, sodium 117mg.The recommended wines are: Chardonnay, White Zinfandel, or Merlot.
Chicken Fajitas
Serves 8, 150 calories per serving
Ingredients:
1 LB. CHICKEN BREAST (BONELESS AND SKINLESS)
4 C. RED AND GREEN BELL PEPPERS, SEEDED AND SLICED
2 C. ONION, SLICED
1/2 C. TOMATO JUICE
1 TSP. CHILI POWDER
1/2 TSP. GARLIC POWDER
1 TSP. ARROWROOT
1 TSP. BERNARD JENSEN'S BROTH POWDER
8 CORN TORTILLASPreparation:
1.Cut in chicken in strips and place in a shallow baking dish.
2.Toss peppers and onion with the chicken.
3.Combine tomato juice, chili powder, garlic powder, arrowroot and
broth powder then toss with chicken mixture.
4.Place in a skillet, cover and simmer until chicken is cooked.
5.Remove cover and "stir fry" until sauce thickens and coats chicken
and vegetables.
6.Place tortillas in a plastic bag and microwave 2 minutes to soften.
7.Serve the Fajitas in the tortillas.NOTE: Other condiments that go well with this meal are Salsa,
Guacamole, Bean dip and grated cheese.
Skewered Beef1/2 cup soy sauce
2 clove garlic, crushed
1/2 teaspoon onion powder
4 tablespoons sherry or red wine
1/2 teaspoon fresh ginger root, grated
1 pound top round steak, 1/4 inch thick
1/2 teaspoon dry mustard powder
4 teaspoons brown sugar
1/2 teaspoon crushed red pepper flakes (optional)Partialy freeze for ease in slicing. Slice the beef
down the length into 1 inch wide long strips. Place the
strips in a shallow dish. In a bowl, combine the
garlic, soy sauce, onion powder, sherry, brown sugar,
mustard powder and ginger. Stir well. Pour the marinade
over the beef strips. Cover and place them in the refrigerator.
Marinate overnight for best flavor. Thread the beef strips
through skewers (don't forget to soak the skewers if you
are using the bamboo kind).
Grill 10 - 15 minutes, turning frequently.
SHRIMP WITH ASPARAGUS1 tablespoon cornstarch
1 egg white
1 tablespoon water
1-1/2 pounds shrimp, peeled and deveined
1/2 cup chicken broth
2 tablespoons tomato paste
1 teaspoon sugar
1 tablespoon cornstarch
1 tablespoon water
2 tablespoons oil
2 cloves garlic, peeled, minced
1/2 pound asparagus, cut into 2-inch lengths, blanched
1 teaspoon sesame oil
1 tablespoon sesame seedsCombine 1 tablespoon cornstarch, egg white and 1
tablespoon water. Add shrimp and mix by hand to coat
well. Set aside. Combine broth, tomato paste, sugar,
cornstarch and water. Set aside. Heat wok and add oil.
Stir fry garlic, taking care not to burn. Add shrimp and
stir fry till it turns mostly pink and loses most of its gray
color. (Take care not to overcook shrimp as this makes
it tough and dry.) Add asparagus and stir fry to heat
through. Add combined broth mixture and stir till hot and
thickened. Stir in the sesame oil. Remove to serving
plate and sprinkle with sesame seeds.
Italian Sausage Soup1 pound Italian sausage
1 onion, chopped fine
1 clove garlic, minced
1 28 oz. can Italian-style stewed tomatoes
2 10 3/4 ounce can low sodium beef broth
1 10 3/4 ounce can water
1 cup pasta, uncooked
2 cups broccoli flowerettes
1/2 teaspoon basil
1/4 teaspoon black pepper
1/4 teaspoon fennel seeds, crushedSlice or crumble sausage and brown, Drain excess fat.
Add onion garlic and saute until onions are transparent.
Add remaining ingredients and bring to a boil. Reduce
heat, cover and simmer for approximately 10-15 minutes
or until pasta is tender.
Serves 8
Garlic Cauliflower2 tsp. olive oil
1-1/4 lbs. cauliflower florets
1 medium red bell pepper, seeded and cut into 1/2 inch
strips
3 cloves garlic, minced
1/4 tsp. crushed red pepper
1/4 cup vegetable stock or waterHeat oil in a heavy nonstick skillet over medium high
heat. Sauté next 4 ingredients 2-3 minutes, stirring
frequently. Add stock, cover skillet and cook another
3-4 minutes or until cauliflower is tender.
Serves 4
Tortellini and Spinach Soup1 quart plus 2 cups vegetable stock
9 ounces fresh cheese tortellini
1-1/2 cups fresh spinach leaves, well rinsed, shredded
1/4 cup fresh basil, chopped
3 Tbs. grated Parmesan cheeseBring stock to a boil in a heavy saucepan over high
heat. Add tortellini and cook 5 minutes. Stir in
spinach and cook 2 minutes, until spinach is wilted and
pasta is tender. Stir in basil and serve sprinkled with
cheese.
Wild Rice Medley
1 cup Long Grain and Wild Rice
2 cups no-fat Chicken Stock
1 small Shallot or 2 Green Onions - minced
1 clove Garlic
Salt and Pepper - to taste
herb to taste like, dill, parsley, sage, cilantro,
etc...
1 tsp. Oil or Light MargarineHeat oil or margarine in pot with tight fitting lid.
Saute shallot, garlic and seasoning until translucent.
Add chicken stock and bring to a boil. Add rice, stir
and bring back up to the boil. Cover, turn heat to low,
and cook 25 minutes. Turn off heat and let stand 10
minutes. Fluff and serve. Vary the spices depending
on what you are serving with it.
Vegetable And Pasta Soup1 tb Olive oil
3 cl Garlic; minced
1 lg Celery rib; chopped
1 Green pepper; chopped
2 Carrots; sliced
3 Red potatoes;unpeeled,sliced
2 Yellow squash;coarse chopped
2 Zucchinis; sliced
16 oz Can stewed tomatoes
2 qt Chicken broth
2 tb Celery leaves; chopped
1 ts Oregano
1 tb Basil
1/4 ts Cayenne
Tabasco; to taste
1 c Spaghetti; broken into pieces or macaroni; cooked
Parmesan cheese; grated, optionalCombine all the ingredients except the pasta and
cheese in a large pot. Bring to a boil, reduce heat
and simmer covered for 50 min. Add the pasta and
simmer 10 min more. serve sprinkled with parmesan
cheese if desired. Serves 12
LOW-FAT/LOW-CAL
Slender Chicken Piccata
Yield: 8 servings8 boneless skinless chicken
-breast halves
1 egg white
3 tb fresh lemon juice; divided
3/4 c all-purpose flour
3/4 ts garlic powder
1/2 ts Paprika
1/2 c low-fat margarine
2 ts low-salt chicken bouillon
-powder or granules
3/4 c low-salt chicken broth
2 tb boiling water
1 sm capers; jar, rinsed and
-drained
3 tb chopped parsley; for garnish
lemon slices; for garnishIn pie plate beat together egg white and 1 tablespoon of the lemon
juice. In another pie plate combine flour, garlic powder and paprika.
Dip each chicken breast half in egg, then in flour mixture. In large
skillet melt margarine over medium heat. Add chicken and brown well
on both sides. In small bowl combine bouillon powder, broth, boiling
water and remaining lemon juice. Pour mixture over chicken, cover
and simmer 20 minutes or until tender. Stir in capers. Sprinkle
with parsley and garnish with lemon slices.Serving Ideas : Serve with steamed rice
Cajun Meat TrianglesAppetizers
1 pound ground beef
1/2 cup chopped green olives
2 cups diced eggplant -- cooked until soft
1/4 cup finely chopped onion
1/2 cup grated Parmesan cheese
2 eggs
1/2 pound melted butter
1 pound phyllo dough
1/2 cup bread crumbs
1/2 teaspoon white pepper
1 teaspoon freshly ground pepper
1/2 teaspoon garlic powder1. In a saucepan, melt 1 tablespoon butter at 400°. Add onions and saute
until golden brown. Add meat and saute until light brown. Stir in
eggplant. Blend in olives.
2. Remove from heat; blend in peppers and garlic powder. Add cheese,
eggs, and bread crumbs. Form three layers of phyllo; paint each layer
with melted butter. Cut into 3-inch strips. Add a tablespoon of filling
and fold in a flag triangle motion. Brush top with melted butter. Bake
at 325° until light brown.
Pears and Tuna Salad4 large pears, Anjou or Comice, cored, peeled and chopped
1 cup celery, chopped
1-1/3 cups chopped walnuts
1 Tbs. plus 1 tsp. fresh lemon juice
1 lb. white tuna in water, drained and flaked
1/4 cup light mayonnaise
4 cups bitter greens, escarole, spinach, romaine or mixed baby greensCombine first 4 ingredients in a bowl. Stir in tuna and mayonnaise and
toss to mix. Serve on a bed of greens.
CUPCAKE CONES
favorite cake mix
1 box of ice cream cones (flat bottoms)
favorite frostingMix cake according to directions. Fill cones halfway. Bake in
muffin pan at 350, 20 - 25 minutes or until done. Cool & frost.
BUTTERMILK SALAD1 large Jello (peach or apricot)
1 large can crushed pineapple
1 (12 oz) container Cool Whip
1 1/2 c buttermilkCombine dry Jello & crushed pineapple (juice & all). Heat to boiling,
then cool to room temperature. Combine all ingredients & put in 9x13
inch pan. Refrigerate overnight.
BROCCOLI/CAULIFLOWER SALAD
1 head broccoli
1 head cauliflower
1 green pepper, sliced
1 red onion, sliced
1 lb. bacon, fried crisp & crumbled
8 oz. grated cheeseDRESSING
1 c Miracle Whip
1 c sour cream
1/2 c sugar
dash of saltBreak broccoli & cauliflower into bite size pieces. Mix vegtables,
bacon & cheese. Mix ingredients for dressing. Mix well with vegtables.
CHICKEN CHEESE BISCUITS3 chicken breast 1 csn cream of chicken soup
3/4 c shredded cheddar cheese 1 c of milk
1 can cresent rolls (8 count)Boil chicken breast 1/2 hour or until done. Dice Mix with cheese.
Spoon chicken & cheese mixture into cresent rolls. Mix soup with milk &
heat. Pour half of soup in baking dish; place crescents in dish. Bake
20-30 mins. at 350. Pour the rest of soup on top & sprinkle with cheese
when almost finished baking.
VEGTABLE SHRIMP AND PASTA1/4 C CORN OIL
1 LB. MEDIUM SHRIMP, SHELLED & DEVEINED
2 CLOVES GARLIC , MINCED
1 C WATER
1 C DRY WHITE WINE
1 PKG. KNORR VEGTABLE SOUP & RECIPE MIX
1 TEASPOON DRIED OREGANO
1/4 TEASPOON CRUSHED DRIED RED PEPPER
8 OZ. LINGUINE, COOKED & DRAINEDIN LARGE SKILLET, HEAT CORN OIL OVER MEDIUM HEAT. ADD SHRIMP & GARLIC.
SAUTE 5 MINS OR UNTIL SHRIMP TURNS PINK. REMOVE. ADD WATER, WINE,SOUP
MIX, OREGANO & DRIED RED PEPPER TO SKILLET. STIRRING CONSTANTLY, BRING
TO A BOIL. REDUCE HEAT TO LOW; SIMMER 5 MINS. RETURN SHRIMP TO SKILLET
& SIMMER 2-3 MINS. SPOON OVER PASTA. TOSS TO COAT. SERVES 4
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